Let’s get real. Sure, you can cut your calories in half, or spend your morning or evenings doing cardio to lose some pounds, but I can promise you both will not last nor will they give you a healthy looking and functioning body.
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Friday, January 19 2018
The New Year is upon us and with it comes the desire to improve and start anew. For many, this manifests as resolutions to “eat better,” “exercise more” or “lose weight.” Despite the best of intentions, many people struggle to maintain these resolutions yearlong, and by February gym floors are empty and new fitness gear has been left forgotten in the backs of closets. While it may seem that sticking to a resolution is impossible, positive change in health and fitness is achievable. To increase your likelihood for success, shift your focus this year from what you resolve to do to how you’ll do it. Here are four proven strategies for ensuring that your 2018 New Year’s Resolution is one that sticks. Sunday, January 07 2018
How many times have you thought to yourself, “I can’t lose weight because my metabolism is slow.” Over the past two decades as nutritionists, we’ve heard that time and again from our clients. How do you know if your metabolism is actually slow? Can it be fixed? And is the problem really your metabolism? Simply put, metabolism is the way your body converts the food and drink you consume for energy, and is usually measured in calories. We can determine how many calories your body burns each day by plugging information into a variety of formulas that have been designed to measure this. Click here to access the formulas and see what you get. As there is no single calculation that is considered the best, we recommend that you do all of the formulas, which will give you a range in which your metabolism may fall. A more accurate way is to have your metabolism measured through indirect calorimetry, which uses a machine to measure oxygen consumption. In less than 10 minutes you can know your resting metabolic rate (RMR). Friday, December 29 2017
As a female in the exercise science field for the past 12 years, I have learned a thing or two about the importance of weight training. When the end goal is weight loss (or pretty much any end goal), a weight-training program is a must.
Tuesday, December 12 2017
Every day is another chance to make important decisions about what you eat and when— or if—you work out. Your daily health choices might seem trivial in the moment, but all those small decisions add up to either positive behavior change or a string of potentially health-harming habits. Here’s how to make the most of everyday opportunities to eat well and stay (or get) in shape. Thursday, November 30 2017
The triceps, along with the biceps, are responsible for most powerful forearm movements. The triceps is a three-headed structure and is the only muscle located on the posterior upper arm. The three heads include the long head, the lateral head and the medial head. The three heads originate at different spots, but attach to the same tendon that inserts at the olecranon process of the ulna. The places of origin include: * Long head – lower edge of the glenoid cavity of the scapula * Lateral head – posterior humerus * Short head – distal two-thirds of the posterior humerus Monday, November 20 2017
Here’s a question every trainer receives on a regular basis: “How do I get a better butt?” The media is filled with answers, but sadly most of them claim you can get a “toned tush” with only two weeks of leg raises, or “chiseled cheeks” by completing a simple 30-day squat challenge, or a “fabulous fanny” by popping a weight-loss pill. Truly changing one’s body, however, requires hard work, dedication and some heavy lifting. Most people define “toning” as adding a bit of muscle and losing body fat. To achieve this, you must lift a challenging level of resistance while monitoring your energy balance—calories in vs. calories out. Friday, November 10 2017
Every personal trainer or fitness instructor has a story about something they wish a client or class participant would do differently—use deodorant, brush teeth, wear a more supportive bra… Monday, October 30 2017
While research indicates that prenatal exercise is not only ok; but it is also recommended, myths and misconceptions about physical activity and pregnancy persist in the minds of pregnant women, personal trainers and the general public. One of the biggest points of fear in the world of prenatal fitness is core strengthening exercises. From anxiety about hurting the baby to fear of damaging a pregnant woman’s core musculature to ignoring the core altogether because of the misconception that it is ineffective during pregnancy, many women don’t train the abdominals well or with function is mind. This is a big MISS in a prenatal fitness routine. Tuesday, October 17 2017
If you’re like most people, you are busier than ever, with little time to yourself. But here’s some good news: You can increase your strength and endurance, while also giving your health and overall well-being a boost, in as little as 10 minutes. The key is to choose a super-efficient workout like AMRAP—as many rounds as possible. Monday, October 02 2017
The biceps brachii and the brachialis are the two main muscles responsible for bending the elbow. When these muscles are strong, they allow you to easily pick up, pull and carry objects. They even help you lift up your own body weight, as in the case of performing chin-ups. Repeat this circuit two to three times to fully challenge the biceps. |
