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It’s been 2012 for almost three weeks. How are your New Year’s resolutions going so far? If you’re the type to use the New Year as an excuse to redefine your fitness goals, I imagine you’re still mostly on track. But if you haven’t been severely challenged yet, or haven’t thought about abandoning your resolution altogether, you likely will in the near future.
The one-month period is a critical measuring…
Working at a health club for the past two years has provided me with a little extra insight on people’s work out routines. With 2,000+ members at our club, I see just about the same few hundred people every day. The others? I’m sure some are here in the evenings after I leave work or perhaps just come on the weekends. However, there are also quite a few who simply…
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There is much confusion in fitness centres regarding what the best methods are for reducing body fat. So many people are using terrible training and nutritional protocols that I cringe every time I step foot in a gym! This article aims to help abolish some of the common misconceptions people have regarding fat loss, as well as offer some appropriate guidelines to achieving a more toned physique.…
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A quick internet search of weight loss programs will provide more information on the subject than any normal human being could possibly digest. From low-carb diets, protein-based diets, rotating carbohydrate intake, and popular weight-loss programs such as Jenny Craig, Weight Watchers and Nutrisystem, you won’t have any trouble finding sites that claim they’ve discovered the secret to losing weight.
I’ve written about some of these diets in other posts, but…
Some days an extra ten minutes on the snooze button is enough to leave me running around flustered trying to get out the door in the morning. However I always make it a priority to make sure I have a lunch cooler filled with nutritious and filling foods to get me through the day at work. The key to healthy eating is planning ahead, but we have all encountered the…
Protein bars can be a great snack or meal substitute for people trying to lean up and lose belly fat. Although most bars will be a good source of protein, some can also be packed with calories, contain little fiber, and as much sugar as a candy bar. Below I have compared several different common protein bars to help you find the best fit for you. Take my advice, reading…
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While women and men tend to differ in body size and composition, as well as hormonal characteristics, they do not differ in measures of relative strength, nor do they differ in their responses to exercise. The same weight loss principles, therefore, apply to both sexes.
Is There a “Best Weight Loss Program?”
Much debate exists regarding the best weight loss programs. Advocates of Atkins, Paleo, Ideal Protein, and other low-carb…
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Dietary fiber is one of the most important components of a healthy diet. Fiber, a carbohydrate that enters the large intestine undigested, helps control weight, and people who consume high fiber diets tend to weigh less than those with low fiber diets. Along with weight control, studies show fiber can also help reduce the risk of cardiovascular disease, colon cancer and Type 2 Diabetes.
There are two different kinds of…
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In order to reduce body fat, you should steer clear of a number of foods. Two categories of foods, in particular, can have a particularly adverse effect on body fat: most white foods and foods high in sugar — especially fructose. White-colored foods are often high in the carbohydrates starch and sugar. Carbohydrates are an essential component of a healthy diet, but many people are not active enough to burn…
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Fat-free, low-fat, part-skim, trans-fat free- huh?? With more options at the grocery store these days then stars in the sky, it’s often hard to distinguish the best choices when it comes to fat in your diet. Although fat has gotten a bad reputation among the major macronutrients, rest assured that including sufficient amounts of fat is your diet is not only o.k. to do, but it can also help you…
We’ve all likely heard of the concept of periodization with respect to planning our exercise programs. For those who haven’t, periodization is the systematic variation in volume and intensity of exercise in order to reach a high level of performance at the right time of the year. Originally developed by Dr. Tudor Bompa to allow rowers to “peak” during the most important competition of the year, the common exerciser can…
People are often confused when I tell them that I am a Registered Dietitian and a bartender. While I first got into the bar industry to help support myself through college and my dietetic internship, I found that my creativity and passion for nutrition, actually helped me to create healthier and creative drinks for my customers. At my nutrition job at Devon Fitness Club, located in Berwyn, Pennsylvania, there is…
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As I write this, the rain is coming down so hard on my Pacific Northwest home that I fear it will collapse. The atmosphere’s just abysmal and the sky’s so dark, in fact, that I flipped on the news to make sure my clocks weren’t wrong. Yes, it’s actually 7:30 AM and not the 4:30 AM it appears to be. Weather like this really gets me down, and whenever the comforting…
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A long-held belief in the health and fitness industry is that to lose weight, you simply need to burn more calories than you consume through food. Over time, accumulating this caloric deficit, either through restricting the food you eat or increasing your daily exercise, would result in weight-loss. A recent study, conducted by nutrition experts at Harvard University, reached some conclusions that may counter this supposedly tried-and-true method for shedding…
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As athletes and exercisers reach a certain level of training, they undoubtedly begin to understand some of the shortcomings of the human body. Despite proper nutrition, a well-designed workout schedule and plenty of rest, the body still fatigues, gets injured and varies almost daily in its physical capabilities. This may lead to a great deal of frustration when you fall short of a goal — especially when other competitors or…
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Reducing weight is a lot easier said than done. If weight-loss was simple, thousands of people in the supplement and fitness industry would not be cashing in on our desire to slim down quickly. Nevertheless, shedding extra weight is a result of three very simple, tried-and-true principles. Stick to these, and you’ll ultimately reach your weight-loss goals.
1. Cut Calories
Advocates of supplements and fad diets may tell you differently,…
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Stay True to Your Weight Loss Goals
Battle the bulge this summer season with a little more consideration to your diet. By making a few easy choices while meal planning, you may do your body a lot of good. While the foundational goal of dieting is to achieve a net zero or negative calorie intake when factoring in your body’s metabolic rate and exercise outputs, there are a few natural…
Every morning, I have a routine to measure my body weight, do a body fat percentage calipers test, and write down both numbers in my weight journal. I find that this practice helps get me in the right mindset early in the day so that I can make great health decisions throughout the day (try it!). It reminds me that I have a health goal and it occasionally gives me…
I recently found this remarkable story of a man who lost 130 lbs at the age of 56 (see video above). At age 56, Wally Walper decided to get off his unhealthy habits and started walking and eating better. His goal of just losing one pound at a time has helped him gone from 330 lbs to 200 lbs in three years. Wally serves as an inspiration to all of us…
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As the holidays approach us, everyone wants to look better for those family and friends gatherings and dodge an ugly sweater party for a fitted cocktail dress. I am no different, and like everyone else, dieting is HARD! Even getting myself psyched about dieting was hard. Some say it is almost impossible to lose weight in a week, let alone lose weight in 2 weeks. It is in fact possible,…
