Can You Out-Exercise a Bad Diet?

Exercise IS the miracle pill - 30% reduction in falls, 22-83% reduction in osteoarthritis, 30% reduction in colon cancer, 27% reduction in diabetes, 20-30% reduction in depression, 30% reduction in death, 20% lower breast cancer & 30% reduction in cardiovascular disease! So, long story short, nutrition AND exercise play key roles in the prevention and treatment of chronic diseases. Exercise is personally something I do and value, but I wanted to dive deeper, so I sat down (virtually of course) with the lovely Melanie from Revitalize BodyLab - hope you enjoy our interview!

Tell us a little about you, & Revitalize BodyLab? And please tell us the difference between a Clinical Exercise Physiologist and a Personal Trainer.

As a young gymnast, I was fascinated by the dynamic of movement and exercise which was to become my medicine. In my role as a Certified Coach with Gymnastics Canada, my focus expanded to include sports injury prevention and recovery strategies.

My professional roles and continuing education encompassing personal training, yoga, oncology specific exercise therapy and rehabilitative exercise prescriptions have shaped my current passion.

I am thrilled to introduce you to my clinical practice - Revitalize BodyLab - dedicated to offering a comprehensive and specialized exercise continuum of care across the lifespan. My website will be launched in the Spring! Stay tuned!

Amazing question! There are many very important differences between the two.

A Certified Personal Trainer works with healthy individuals to improve fitness, strength and general health. They are required to complete various certificates in their field ranging from 2 weeks to 12 months in duration. They are wonderful within their scope of practice but their knowledge, qualifications and experience significantly vary from the Clinical Exercise Physiologist.

Both Kinesiologist and Clinical Exercise Physiologist are University qualified health professionals. They have completed at minimum a 4 years bachelor degree at University and study a range of subjects related to the human body including anatomy, physiology, biomechanics, motor control, adapted physical activity and many more.

A Clinical Exercise Physiologist specializes in the treatment and management of chronic diseases, injuries, surgical intervention recovery and health conditions all while working on improving the overall physical and mental health, quality of life, fitness, functionality and confidence within their client. They also need to be registered with a professional order to ensure professional standards. Please choose carefully when deciding your course of exercise prescription and take into consideration who would best suit your current health situation.

What is your main focus in your clinical practice? Why do people seek you out?

My practice centres around the use of movement and exercise as medicine. My many years of experience using the latest in research, education and best practice guidelines ensures I can help my clients in the areas of health promotion, injury prevention, illness management and recovery to achieve their peak potential and goals such as pain-free movement, posture, increased strength, endurance, balance, or a healthier lifestyle.

What are your thoughts on the age-old phrase "you can't out-exercise a bad diet," when it comes to maintaining a healthy body?

No matter how much exercise you are going to do, ultimately you will need to change your habits and be consistent with fueling your body with proper nutrients to reach your goals and/or maintain a healthy body as well as disease prevention. Nutrition is fundamentally THE most important factor.

When a client asks you what they should eat before a workout and what they should eat after a workout, what are your go-to answers?

Science is continually evolving and experts are always updating exercise nutrition recommendations so I highly recommend my clients to work with a Registered Dietitian to address different nutritional needs, preferences and specific health conditions. I truly believe that like every workout/exercise prescription is individualized, nutrition should also be unique to your needs and fitness related goals.

In general, make sure you've eaten a balanced meal 2-3 hours before your workout. You can have a snack 30-60 minutes prior that will give you energy and is easy to digest such as an apple with nut butter. It is paramount to fuel and replenish your muscles with a well-balanced meal (proteins, carbs, healthy fats) within one hour post workout if possible.

Is there anything else we should know?

Yes! Make your whole day matter. Move more (add movement throughout your day including a variety of types and intensities of physical activity and muscle strengthening activities), reduce sedentary time (limit recreational screen time and break up sedentary time often) and sleep well (set yourself up for good quality sleep on a regular basis with consistent bed and wake-up times). Have a look at the new Canadian 24-hour Movement Guidelines for adults online which can help you obtain health benefits.

Finally, Health, not weight. Shift away from weight, to a focus on healthy living, quality of life and outcomes that matter to you.

Thank you SO much Melanie!!

If you enjoyed this post please click like, share it with family & friends or sign up to our newsletter to receive news and updates from Food Yourself.