Daily Weighing for Weight Loss

Do weight changes translate into fat loss? On a day to day basis a scale is an extremely poor tool for giving you information on changes in bodyfat levels which are very small.  Daily weight changes are mostly accounted for by four factors:  bowel movements, urination, starch and sugar intake, and blood volume.  Since your blood volume typically does NOT vary that much the other factors are more relevant. Bowel Movements and Urination vary a lot between different people anywhere from 1.3lbs to 5.7lbs in a single day.  This is one of the reasons to consistently weigh yourself after you wake up and go to the bathroom and before you…
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Breathing Exercises to Control High Blood Pressure

High blood pressure is directly linked to heart attacks and strokes, and a third of the adult population of the US has high blood pressure.   High blood pressure has many different causes which is why it can be difficult to treat effectively.   Many people are put on high blood pressure medication, and high blood pressure medication is not perfect and not without side effects in certain populations.  In fact, in many cases people are put on more than one medication for high blood pressure which increases the probability of side effects. There are other ways to help control blood pressure including regular exercise and dietary changes, but one…
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Is Grass-Fed Meat Worth it?

If you shop for the food in your family you have probably started to see the term “Grass-Fed” on more and more meat products.   You may have wondered what it means and what significance it has for human health. To make it more confusing this term is often thrown in with other terms such as “Organic” and “Grass-Finished”.       To understand all this let’s start with talking about Grass as opposed to Grain Fed.     Cows and other Ruminants including cattle, goats, sheep, giraffes, deer, moose, and caribou to name a few have a natural diet based on what they have eaten for hundreds of thousands of years.     Their bodys' and…
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The Bird Dog – Core Exercise Par Excellence

The Bird Dog Exercise should be a staple daily corrective exercise in just about everyone’s routine.  Fantastic for core strength and stability, and a regular go to for prevention and treatment of low back pain and dysfunction.  It is also very simple, can be done just about anywhere, and is easy to progress and regress to fit just about any fitness level. The basic movement starts on the floor on your hands and knees with hands under shoulders and knees under the hips.  Keep your back straight with head, neck, shoulders, back and hips in a straight line (to really get a feel for this have someone hold a dowel…
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Astaxanthin – Premier Anti-Oxidant!

While many antioxidants can be obtained by eating organic fruits and vegetables, astaxanthin is derived only from a specific microalgae called Haematococcus pluvialis.  The algae uses astaxanthin to protect itself from intense sunlight, ultraviolet radiation and low nutrition. There are two natural astaxanthin sources: the microalgae that produce it and the salmon and krill which consume the algae directly. The best resources for these foods are wild-caught Alaskan Salmon and Krill Oil Supplement, which offer many other nutritional benefits. Research indicates astaxanthin may benefit those suffering from inflammatory conditions including arthritis, rheumatoid disorders, metabolic disease, as well as cardiovascular, neurological and liver diseases. Besides the fact Astaxanthin can increase your…
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Anti-Rotation Chop Exercise

Core stability is a big buzzword in fitness, and for very good reason.     The ability to keep the core stable is essential for proper movement and prevention of injury.      Stability has three aspects related to the planes of movement: Sagittal Plane Stability – is the ability to prevent flexion and extension of the core from the low back to the top of the head. Front Plane Stability – is the ability to prevent lateral flexion of the core from the top of the head to the low back. Transverse Plan Stability – is the ability to prevent rotation of the core from the top of the head to the low…
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Avocado – Nutritional Powerhouse!

Avocados are actually large berries that grow on a tree that can reach 6 feet tall. Just like a banana, the avocado ripens 1-2 weeks after being picked. Avocados are often referred to as the healthiest food due to their impressive nutritional content. An avocado contains these vitamins and minerals: Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B9 Vitamin C Vitamin E Vitamin K Calcium Iron Magnesium Manganese Phosphorus Sodium Zinc An avocado contains more potassium than a banana. Avocados have 14% and a banana contains 10% potassium. Avocados have high levels of folic acid which lowers incidences of heart disease. Folate is also essential in…
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Strength Training Helps Prevent and Fight Cancer

There is plenty of evidence that that people with high levels of muscular strength have a lower risk of cancer – a 40% lower risk to be exact. A study looked at almost 9,000 men aged 20-82 and found that men with a stronger one-rep max on bench press and leg press had a 40% reduction in their risk of dying from cancer. They adjusted for body mass index (BMI), body fat, and aerobic fitness and the results still held. There seems to be something about simply being stronger that is associated with a lower our risk of getting cancer. In addition, strength actually seems to lower our risk of dying from…
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Endurance Exercise can Help Muscular Growth

In a recent study (http://journals.plos.org/plosone/article?id=10.1371%2Fjournal.pone.0149082 ) researchers looked at changes in muscle fiber sizes in response to training with and without endurance exercise. The resistance training group performed leg presses only, whereas the endurance training group performed cardiovascular exercise and leg presses.    Prior to the beginning of the study muscle biopsies to measure muscle fiber types and sizes.  There are two primary types of muscle fibers:  Type 1 aka slow twitch endurance fibers and Type 2 fast twitch “power” fibers. After 7 weeks of training both groups increased their one repetition maximum leg press (showing both groups increased in strength).    However only the group doing endurance training increased their…
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The Single Deadlift – Not to be Confused with the Single Leg Romanian Deadlift!

The single leg deadlift aka skaters squat is NOT the same as a single leg Romanian Deadlift.    It is mix of a hip hinge and a squat movement with movement at the knee and hip.   It is essentially a single leg version of a bilateral (two leg) trap bar deadlift/squat. Start with shoulder width apart with a page directly behind both heels.    Use a thicker pad – the lower the pad the more difficult the movement and try to start with at least a two-inch pad. Hold onto two 5 – 15 lbs dumbbells or plates that you will need to counterbalance the rear movement of one of the legs.…
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