Vanishing Caloric Density

Vanishing caloric density refers to how quickly a food dissolves in the mouth, tricking the brain into thinking fewer calories are being consumed than actually are, even though the calories remain fully present.

Nutrient deficiencies

Some studies suggest that up to 17% of the global population is at risk for inadequate zinc intake indicate and between 10% and 30% of the global population has subclinical magnesium deficiency.

Dompaine

Dopamine, a crucial neurotransmitter and hormone, which plays a vital role in various bodily functions, including movement, memory, reward and motivation.

Phenethylamine (PEA)

Phenethylamine is a chemical with stimulant effects. It's found naturally in plants, bacteria, fungi, and animals. Phenethylamine stimulates the body to make certain chemicals that play a role in brain chemistry.

How Ironic...

I appreciate the irony around this which, you'll be pleased to know isn't lost on me; as yet again this is more information for you to consume.

Brain-Derived Neurotrophic Factor (BDNF)

BDNF is a key protein that supports brain health, enhances memory, and improves cognitive function.

A quick bonus tip:

Originally coined by Chila, Peckham and Manheim, back in 1981 and used for the title of their course at Michigan State University: ‘‘Myofascial Release’’

What is fascia tissue?

Fascia is the body’s connective tissue. It's fibrous cobweb-like connective tissue found throughout the whole of the body runing from head to toe. Your fascia provides a framework that helps support and protect individual muscle groups, organs, and the entire body as a unit.

What is a strength curve?

A strength curve is a graphical representation of how a muscle generates and applies force in a specific direction. This force is then represented using three basic categories: ascending, descending and bell-shaped.

Eccentric contraction explained:

An eccentric contraction occurs when a muscle lengthens under load. An example of this would be when you're lowing yourself into a squatting position. Generally speaking, a muscle can be upto 150% stronger during an eccentric contraction than a concentric contraction. 

Concentric contraction explained:

A concentric contraction occurs when a muscle shortens. An example of this would be when you're coming up from a bottom of a squat.

What are muscle fascicles?

In anatomy, a muscle fascicle is a bundle of skeletal muscle fibers surrounded by perimysium, a type of connective tissue.

Who is Michael Goulden?

Michael Goulden is the founder of a training company and is a resistance training specialist in exercise mechanics. He has been integrating exercise mechanics with neuromuscular preparation to create a uniquely sustainable approach to health, fitness and performance.

Who is Charles Poliquin?

Charles Poliquin is recognised as one of the world’s most accomplished strength coaches, and has produced hundreds of medals, wins and personal bests for elite athletes in over 17 different sports, including athletes for both the summer and winter Olympics, the NHL, and NFL.

Who is Ben Pakulski?

Ben Pakulski, nicknamed the Pak-Man, holds an Honors Degree in Kinesiology and is an IFBB professional bodybuilder and winner of the 2008 Mr. Canada competition. In the IFBB, he finished 2nd twice in 2008.

What is a level 5 trainer?

Our level five trainers are our ‘elite’. They’re seriously experienced, and incredibly knowledgeable. They have all gone above and beyond, attending numerous industry events, clocking up multiple courses, and spending numerous hours learning through practical experience with clients. They have shown unparalleled dedication to becoming the best personal trainers possible, and have been recognised in the health and fitness industry for their level of excellence.

What is a level 4 trainer?

Our level four trainers have gone the extra mile. All of them have further industry qualifications, whether in nutrition, post-natal exercise, endurance or hypertrophy. They have attended workshops, webinars and courses to lift their learning above others in the area. They are likely to have been a personal trainer for several years, and be pushing to learn more about how they can offer the best possible advice to you.

What is a level 3 trainer?

Our level three trainers are fully qualified, with industry-recognised qualifications, but are relatively new to personal training. What they lack in experience, they will make up for in dedication and enthusiasm. All our level three trainers work closely with a more senior member of the team to ensure the Hall Training quality of service is maintained, and you make constant progress towards your goals.

Did you know?

This is a tooltip

Easter Chocolate

Hop into Happiness: Guilt-Free Guide to Easter Chocolate.

why chocolate might be better for you than you think

more from the beat

Apr 2025

The Hidden Truth About Snacking: Understanding Our Modern Snacking Crisis (Part 1)

Feb 2025

Mastering Diet Adherence: How to Navigate and Overcome Lapses

Feb 2025

The Dieting Secret That Matters More Than Calories or Carbs

Jan 2025

How Exercise Boosts Productivity: The Science & Our Exclusive Workspace Partnership

Jan 2025

Commercial Gyms vs. Hall Personal Training: Which Saves You Money?

happier & healthier is waiting

contact us now
Apr 2025

TAGS: nutrition

Is Chocolate Actually Healthy? A Trainer’s Guide to Easter Treats

Easter is here, bringing with it a delightful dilemma: How can we fully enjoy all those chocolatey treats without feeling guilty? Fear not, fellow chocolate lovers! This isn't just another blog post telling you to resist temptation. Instead, we're diving deep into the actual health benefits of chocolate and showing you how to make smart choices this Easter. Get ready to indulge your sweet tooth and feel good about it! 
 

Decoding the Cocoa Bean: A Chocolate Origin Story 

Ever wonder where all that deliciousness comes from? It all starts with the cocoa bean, and there are three main players in the chocolate world: 

  • The Aristocrat: Criollo - This is the "diva" of cocoa beans, prized for its complex flavours and delicate aroma. Think of it as the gourmet ingredient that elevates chocolate to an art form.
     
  • The Workhorse: Forastero - This bean is the backbone of the industry, making up 90% of the world's chocolate supply. Reliable and robust, it provides that classic chocolate taste we all know and love.
     
  • The Hybrid Hero: Trinitario - A clever blend of Criollo and Forastero, this bean combines the best of both worlds – rich flavor with dependable performance. 

  

From Bean to Bliss: Unlocking the Chocolate-Making Magic 

So, how does that humble bean transform into the Easter treats we crave? After harvesting, the beans undergo fermentation and roasting to unlock their flavours. The outer shell is then removed, revealing the precious nib. This is where the magic truly happens: 
 

  1. Grinding the Nibs: The nibs are ground into a luscious, liquidy paste.
     
  2. Separating the Goodness: The process naturally separates the cocoa butter, a rich and flavourful fat.
     
  3. Crafting Chocolate: For dark chocolate, sugar is added to the paste. The higher the cocoa percentage, the bolder the flavour and the lower the sugar content – win-win! 

Pro Tip: Always check the ingredient list! The best chocolates use cocoa butter, which melts luxuriously in your mouth. Some manufacturers substitute cheaper (and less healthy) vegetable oils, especially in warmer climates. 

  

Top 5 Reasons to Celebrate Dark Chocolate (Besides the Taste!) 

Forget the guilt -  If you're enjoying dark chocolate with at least 70% cocoa content, it’s okay to feel a little smug. Here are five surprising ways it can help you out: 

  1. It Lifts Your Mood
    Dark chocolate contains phenylethylamine (PEA) — the same chemical your brain makes when you’re falling in love. It boosts dopamine, helping you feel more positive and alert. 
     
  2. It’s Full of Important Minerals 
    Chocolate is rich in magnesium, zinc, potassium, and iron. A 100g bar of dark chocolate can provide: 
    ​• 146mg of magnesium (great for energy and relaxation) 
    • Up to 76% of your daily zinc needs 
    Given how common deficiencies are, a little dark chocolate could help bridge the gap. 
     
  3. It Improves Brain Function 
    Dark chocolate contains flavonols, which increase blood flow to the brain. One study showed people performed better on mental tasks after consuming cocoa — and even found it less tiring. 
     
  4. It Supports Heart Health 
    The antioxidants in cocoa may help reduce the risk of stroke, lower cholesterol, and improve flexibility in the arteries — all great news for cardiovascular health. 
     
  5. It Can Help Manage Cravings 
    According to neuroscientist Will Clower, melting a square of dark chocolate on your tongue 20 minutes before a meal can help activate the body’s satiety hormones, making you feel fuller and potentially reducing your overall calorie intake.
     
  6. Bonus Perk: As highlighted in our infographic, chocolate also has a brain-boosting power. Thanks to Brain-Derived Neurotrophic Factor (BDNF), dark chocolate can enhance memory and improve cognitive function. 

  

Easter Chocolate Strategy: Smart Choices for a Guilt-Free Holiday 

Ready to make the most of your Easter chocolate haul? Here's your game plan: 

  • Go Dark: Choose dark chocolate with 70% cocoa or higher for maximum benefits and minimal sugar. 
     
  • Savour Every Bite: Practice mindful eating. Instead of mindlessly munching, savour each square and truly appreciate the flavor.
     
  • Portion Patrol: A few squares can satisfy your craving without sabotaging your health goals.
     
  • Label Detective: Become a savvy shopper and read those labels! Avoid chocolate with excessive sugar, unhealthy fats, and artificial additives - real chocolate doesn't require any of it!

  

This Easter, Embrace the Joy of Chocolate – Responsibly! 

This Easter, let's ditch the guilt and embrace the pleasure of chocolate, armed with the knowledge to make smart choices. By choosing quality dark chocolate, practicing moderation, and savouring every bite, you can hop into happiness and celebrate a truly guilt-free holiday! Happy Easter! 

Chris Hall

Personal Trainer and Founder of Hall Personal Training