Where to Start When You Want To Change Your Body and Your Fitness? Know your numbers!

Where to Start When You Want To Change Your Body and Your Fitness? Know your numbers!

This is a more in depth version of a previous post, "Know your numbers! Body Fat, BMR, and other tools to help you succeed!" If you look in the mirror and have finally accepted the fact that your clothes don't fit anymore...  Or, you walked up one flight of stairs finding yourself out of breath and winded, you know it's time to make a change.  These things aren't going to get better by themselves.  You realize they'll probably keep getting worse if you don't course correct now. If you're ready to start the process of losing weight and gaining fitness, you may think looking at your bathroom scale is the best place to start.  Guess again.   You cannot manage what what you cannot measure.   The first step to getting your body under control is by knowing your numbers. Many people get discouraged because they start gung-ho on a fitness program only find that they gain weight instead of lose it.  Other people start a diet program, lose some weight at first (not as much as they hoped) and then, even with all that hard work, the scale will no longer budge. This is what happens if you don't know some of your key numbers when you start.  By numbers I mean: Percentage of your body weight that is fat Percentage of your body weight that is lean mass (i.e. muscle, bone, organs and water) Your BMR (basal metabolic rate) which is how much energy your body spends just to exist.  Imagine you are laid up in bed for 24 hours doing nothing more than blinking and breathing.  However...
Do Sauna Suits Really Help You Lose Weight?

Do Sauna Suits Really Help You Lose Weight?

A New Study Sets Out to See if Sauna Suits Actually Live Up to the Claims Is a sauna suit on your wish list this Christmas?  Never considered one before, you say? Well you might want to ask Santa for one this year.  Why?  Well, it turns out they there’s real science behind these sweat suits.   I never would have believed it myself if it wasn’t for a legit study done by Lance C. Dalleck, Ph.D., and researchers at Western State Colorado University.  They wanted to see if there were any health-related benefits associated with exercise training while wearing a sauna suit, so they ran a trial on a group of people who were overweight or obese. The non-profit organization, ACE, sponsored the study.  In the past, ACE found that short-term training in a sauna suit improves heat acclimation and endurance training. But what about non-athletes who are not pursuing performance-related goals? Will the typical gym-goer, who is seeking weight loss or improved fitness, see any benefit from wearing a sauna suit during his or her workouts?  Keep reading…. The study by Dalleck and his team used the Kutting Weight sauna suits made of Neoprene for their study.  Not exactly what the fashion forward exerciser would consider couture, but certainly a cut above the predecessors that looked like garbage bags.  Fashion aside, there is already concrete evidence that exercise combined with heat therapy provides cardiovascular health benefits.  And we know from the landmark Finnish sauna studies, that there’s a myriad of health benefits associated with bathing in saunas for 20 minutes. 4 to 7 times a week.  Now...
Can Ketogenic Diets Cure Diabetes?

Can Ketogenic Diets Cure Diabetes?

Research is saying a big "Hell Yeah" to eating steak, coconut oil, bacon and avocados.  Those are mainstays for many people who follow a ketogenic (high fat, low-to-moderate protein and almost no carb) diet.   A body of evidence is showing that this diet may be the holy grail for reversing pre, and type 2 diabetes.  The ketogenic diet, incidentally, was originally developed to treat epilepsy.   The Science Behind the Ketogenic Diet and Why I Still Didn't Try It In the early to mid-90's I was intrigued by the notorious Atkin's Diet book, which promoted the ketogenic diet for weight loss.  When the body consumes very little carbohydrate, the liver converts fat into fatty acids and and ketone bodies.  The ketone bodies pass into the brain to fuel it and they replace glucose as the body's energy source.  The marketing slogan was and is, "eat fat to burn fat."  I did not try it .  I was hesitant to get on board with such a radical concept even though I heard first-hand reports that people were losing weight.  Significant weight loss almost always has a positive effect on biomarkers like blood sugar and cholesterol.  Still, I personally couldn't wrap my head (or mouth) around eating all that fat - about 70% of you daily calories.  I think I had a fat-phobia bought on by the false, mind-control marketing by the sugar and packaged food companies convincing us fat was the enemy.  We know now, it's not.  The real enemy, if we have to demonize a food, is added sugar and processed, refined foods.  It really makes me angry 😡😡 😡that food companies,...

Top 20 Fitness Trends for 2017: What’s Hot and What’s Not?

Are you the type that likes to try new workouts or do you prefer sticking with the same old, same old?  If you're trying to make a visible change on your body, you don't want to let your workout routine get stale.  Mixing things up and trying new workouts can help your body spark faster change.  Here's a look at what the pro's are predicting to be the top Fitness Trends for 2017. Fitness Trend or Fitness Fad? Every year the American College of Sports Medicine (ACSM) takes a poll querying thousands of fitness professionals across the globe about what they see the biggest trends will be for the following year.   The list doesn’t change fast because strong trends tend to keep growing.  Like a Drake song, the best ones will stay near the top of the charts for good, long while.  Eighteen of the same trends from 2016 made it back onto the the 2017 list with two new trends breaking into the top 10.  The new trends are group exercise programs and Exercise is Medicine®.  Interesting since Socrates promoted exercise as medicine thousands of years ago.  Sometimes trends take a long time catch on!  And of course, group exercise programs go back to the very beginning of the fitness industry itself, but like fashion, trends come and go cyclically. Trend: “a general development or change in a situation or in the way that people are behaving”  Fad:  “a fashion that is taken up with great enthusiasm for a brief period”  I’ve said it before and I’ll say it again, Fitness is a lot like Fashion. Both industries see their share...
And Today It Began….

And Today It Began….

The path to change starts with the first step.  Today it began!  This is day one of an 8 week transformation project.  I have promised at least 20+ lbs. of weight loss (more is possible), defined muscles, more strength and stamina and above all, pride in the fact they stuck it out and committed.  8 weeks isn't a really long time for a testimonial user group to train.  My job is to keep them motivated, uninjured (at least nothing requiring surgery - maybe just ice!) and sticking to their commitment of lifestyle change.  For most, that means watching what goes in *as food* and maximizing what comes out *as exercise*.  I hope to keep them all until the end! My hats are off to them.  It won't be easy, but it WILL be worth it! What's it all about?  The group are going to be the "before & afters" subjects for an infomercial product getting ready to launch in the U.S.  It's a pretty cool piece of equipment or I would have had reservations about doing it.  I can't reveal the product yet, but will when the show is...