Setting SMART Goals for the New Year

With the holiday season upon us the average American will gain 12lbs between Thanksgiving and New Years!  So it is time to set some personal health and wellness goals for the new year.     Personal goal setting is the first step in achieving your goals, and the step most people skip when trying to work towards better health and fitness.     Most people have no clear goals and this is a formula for failure! There is a big difference between wants, needs, dreams and goals.    A true goal has 5 features: Specific - it is not vague -- vague goals are just dreams and never happen! Measurable - it is critical that…
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The Infamous Tabata Protocol!

Of all the various protocols available for High Intensity Interval Training by far the most famous is the Tabata protocol.  Izumi Tabata (a Japanese Researcher at the National Institute of Fitness and Sports) tested a protocol that had been developed and used for several years by the Japanese Speed Skating Team. Tabata tested two groups of male college students who were majoring in physical education who were fit at the beginning of the study.     Before starting each subject in each group was tested on a bicycle ergometer to determine their maximum oxygen consumption and workload at that level.     Then one group trained 5 days each week…
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Top 5 Tips for Training in the Cold

Does it seem like the weather went from fair to brutally cold overnight? With Winter's weather comes a lot of excuses: too cold, too slippery, too dark, and more. Our take on things? Cooler weather shouldn't stop you from something you enjoy that happens to be good for you too. Check out our list of top tips for training in the cold, and kiss those excuses goodbye. 1. Dress Appropriately The first mistake you can make is coming ill-prepared to an outdoor workout. Whether you're running, biking, walking, or just need to get out of the gym and train outdoors, we suggest wearing some, if not all, of this clothing for…
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No Time to Exercise – Think Again – 5 Minutes Three Times a Week is all you need!

Research shows that doing as little as three minutes of high intensity exercise per week can bring many of the same benefits as hours of regular exercise – including improved insulin sensitivity.   Loss of insulin sensitivity is the precursor to adult onset diabetes and a major consequence of weight gain so reducing it is very important. Research has also proven that when healthy but inactive people do high intensity exercise for a brief period – there are immediate changes in their DNA.  It seems that this stimulus genetically reprograms muscles for strength and other structural and metabolic benefits. Ideally you should do intense exercise 2 – 3 times per week…
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Hydration and Exercise: Are You Doing it Right?

You’re probably well aware that as much as 60% of your body is made up of water, and if you aren’t constantly hydrated on a daily basis, your health and workouts could suffer. The American College of Sports Medicine notes, “drinking water helps functioning of the joints and body tissues, the regulation of body temperature, and the transportation of nutrients”. But here’s our next question, how do you know you are hydrated enough? Here’s how to get it right: Drink a Glass of Water First Thing: Going straight for the coffee is tempting in the morning, but what your body is really craving is a glass of cold water. This…
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Fat Loss versus Weight Loss

If you want a specific outcome from a workout and nutrition program the first step is clearly defining the goal and making sure it is relevant to you!   This may seem obvious but the fact is that the majority of people starting exercise and nutrition programs are focused on the WRONG goal: Losing Weight!     There is a significant difference between losing weight and losing fat, and to achieve the aesthetic goal of "looking better" on the beach it is ALL about losing fat. So what is the difference anyway? Fat takes up much more space than the same amount of muscle and muscle is much denser (feels firmer) than muscle.   …
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How Much Exercise is Needed to Burn Off Thanksgiving Dinner

You’ll want to be sitting down for this one. The truth is, depending on your willpower, it could may take weeks to work off the extra calories that you will intake on Thanksgiving day. Fun Fact: The average person eats more than double their calorie intake on this holiday, which can lead to instant weight gain. The good news? There are a few simple tips that you can follow to not only avoid overindulging, but to work off those extra calories to see no negative results on your body. According to the Calorie Control Council and Fit Day, “a typical Thanksgiving dinner contains an astonishing 4,500 calories. That's a single…
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Solving the Weight Loss Puzzle – Part 4

If you have not read parts 1 - 3 start here: http://www.fitmetrix.io/blog/ Now that we understand that the three keys to losing bodyfat are: Regular Resistance Training; High Intensity Interval Training, and Managing food and beverage intake lets talk about how you really get a handle on doing all three!    First, you need to establish a baseline to measure progress against which means assessing your current weight and percentage of body fat.   There are many effective ways to assess body composition (how much of you is fat and how much is lean tissue) but one of the simplest ways is to take photos in form fitting clothing or underwear from…
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Solving the Weight Loss Puzzle Part 3

If you have not read parts 1 and 2 please go to http://www.fitmetrix.io/blog/   So now that we understand that the most important factor in controlling bodyweight is to manage the energy you use daily with the energy you take in from food and beverages the next step is understanding the crucial difference between losing fat and losing weight.      In the beginning of any new diet there is typically a significant loss of water weight, and while comforting this is a temporary phenomenon and not permanent!     Also it is important to understand that real goal should be reducing levels of bodyfat while maintaining or actually increasing muscle mass.     The reason is…
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Solving the Weight Loss Puzzle Part 2

If you have not seen part 1 take a moment to review it here:   http://www.fitmetrix.io/blog/2015/10/20/solving-the-weight-loss-puzzle-part-1/  So what is the key to weight loss anyway?     Although there is a lot of press out there stating that "Calories do not count" and "just focus on eating healthy" the fact is that regulation of bodyweight and bodyfat (two different things!) is primarly controlled by the balance of energy you take in from food and beverages (calories) and the energy you use to maintain all your cells and fuel all movement.    So why are people (some very bright researchers as well) saying that calories don't count? First because a lot of research that is quoted…
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