The Evolution of Fitness and Data Tracking

Emotional Resistance – why people do things to sabotage their success in reaching fitness goals

        If you have been a personal trainer for more than 6 months you have almost surely had the experience of dealing with a client who wants to lose weight and get in shape but seems to constantly be their own worst enemy.   This ambivalence is actually very common and it is part of being human. Simply put this emotional resistance occurs when someone’s motivation to change was not high enough to get them to actually make changes. Signs of Emotional Resistance in a client include: changing the subject when discussing issues leaving the room going to the bathroom being late canceling appointments getting sick refusing to…
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Are Energy Drinks Bad?

Energy drinks have become a staple for many people, and there is lot of controversy about whether or not they are safe to drink. Like most things the devil is in the details when it comes to energy drinks. Sugar Content One of the first points to consider for energy drinks is their sugar content.  Sugar is something the vast majority of people could do with consuming less not more.  People who drink energy drinks with high levels of sugar are taking in a lot of extra calories - up to 200 calories for large energy drinks with sugar.     This not only contributes to weight gain and slows or prevents…
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Is Intermittent Fasting Good?

Done properly fasting can be very beneficial for improving health and accelerating fat loss. There are many different types of fasts, but the most popular and practical is called "Intermittent Fasting".    Intermittent fasting gives your body more time to effectively digest what you are eating and eliminate waste. Many biological repair processes take place when your body is in the "rest," not the "digest," mode. The latest thinking about fasting is that you can get most of, if not all, the same benefits, with intermittent fasting. Intermittent fasting involves reducing your food intake in whole or in part, either a few days a week, every other day or daily. The…
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Can you get rid of Cellulite?

Although the vast majority of woman have some cellulite somewhere on their body – nobody likes it!   So what the heck is cellulite anyway?  Cellulite is pockets of fat that have squeezed between bands of tissue, called septae, that are located below your skin. Women of all races get it, while virtually no men do. That's because the septae of men are different from women. Men have stronger bands that are cross-hatched allowing them to keep fat in place more effectively. Women have weaker, vertically oriented septae that allows fat to squeeze through easier. Both thin and heavy women have cellulite. However the higher your level of body fat the…
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How Much is Too Much Protein?

One of the most common nutrition questions is: how much protein people should consume each day?   There are several factors to take into account to get a good answer to this question, and there are potential problems with eating too much protein.   There are also definitely problems with not eating enough protein.  It is also important to consider what type of protein is being consumed. Height, weight, age, sex and activity level all factor into your protein needs.   Obviously the larger you are the more protein you need to take in to support structural proteins throughout the tissues of the body including the muscles, bone, skin and organs.  In…
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How to Change a Negative Habit

Habits are powerful.  Unfortunately, they often are created outside our consciousness and without our permission. However, we can consciously change habits. Habits shape our lives far more than we realize— they are so strong, in fact, that they can cause our brains to cling to them at the exclusion of all else, including common sense. At the same time, positive habits can change our lives for the better. So how are habits created and what can we do to influence them in ourselves and our clients? Three Parts of a Habit The cue: a situational trigger that is based on a reward you are seeking. The Routine:  a physical or…
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The Infamous Thruster

One of the best total body exercises is the Thruster which can be done with a barbell, dumbbells, sandbag or weighted ball.   It is a head to toe affair with just about every single muscle in the body being involved.  It will also get your heart rate up as fast as any exercise, and when in a time pinch just doing this one single exercise for extended sets or for multiple work sets with minimum rest can provide a complete total body workout that provides incredible cardiovascular conditioning at the same time! So here is how you do it: Stand with your feet shoulder-width apart, your lower back tightly…
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How Important is Meal Timing?

  One of the more controversial aspects of nutrition is the subject of meal timing referring to how often you eat and drink during a 24-hour cycle.  For example, most people believe that having a “healthy” breakfast is vital, but is that really true? Contrary to popular belief, research suggests that eating many small meals throughout the day does NOT speed up the metabolism, and skipping a meal will not make you fat.   In addition, breakfast is NOT magic!  You do NOT have to eat breakfast to be healthy, have high energy levels or be successful working out!  That does NOT mean it is bad to eat breakfast or eat…
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The Many Benefits of Meditation

Recent Studies from institutions like Harvard University have shown that long-term meditators have increased amounts of gray matter in the insula and sensory regions, and the auditory and sensory cortex of their brains. So what does this mean relative to the benefits of meditation? meditation reduces stress fosters clear thinking increases our capacity for empathy and compassion. Understanding the many physical, mental, and emotional benefits from meditation may help you to make the time to meditate daily. Whether you’re a beginner or a Yogi living on a mountain top check out all the benefits of regular meditation: Physical Benefits of Meditation Part of meditation is just simply sitting (typically with…
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The Many Benefits of Green Tea

Green tea contains a particularly powerful ingredient researcher have recognized for amazing benefits.  Epigallocatechin-3-gallate, or ECCG, is a catechin anti-oxidant in Green Tea with many benefits. Researchers investigated the protective effects of EGCG on insulin resistance and memory impairment induced by a High Fructose Diet (HFD). The researchers divided mice into three groups and gave each group a different diet: the control group, a high-fat and high-fructose diet, and a HFD plus EGCG. Although more research is needed to know exactly how much ECGC is needed, here's what they found four months later: EGCG prevented HFD-elicited memory impairment and neuronal loss EGCG significantly ameliorated insulin resistance and cognitive disorder by…
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