RSSChoosing a trainer: Staff vs. independent
December 26, 2011
I have been a gym-goer for the last 10 years, but only recently have I gained understanding of how greedy corporate gyms really are. Working as a staff trainer for the past few months has really opened my eyes to the differences of the working conditions of in-house trainers vs. independent trainers.
Let's say you are looking for a trainer. I believe you should look for an independent trainer rather than a staff trainer. Here is why:
Workout on the road
July 13, 2011
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| Image by digitalart |
In a few days we'll be hittin' the road to move cross-country! We've been to the gym for eight days straight now, and I definitely need a day off. Yet, I am worried about what four days on the road with little physical activity and less than ideal food will do to my performance and physique. Provided I have the energy to exercise I plan to do this mini-workout at least a couple of times until I get the chance to hit the gym again.
9 elements that make for a good workout:
July 11, 2011
Here's a list of ideas that can make your workouts even better:
- Having a plan for your workout.
- Eating appropriately prior to working out.
- Dressing comfortably (including comfortable shoes).
Rant: "Functional training" is bogus (Yes, I said it!)
July 10, 2011
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| Image by Andrew Malone. |
Functional training has roots in physical therapy where patients receive therapy to improve function lost due to disease or injury. Functional training is, similar to therapy, geared towards improving ADL (activities of daily living). But people striving to improve performance or body composition should do a lot more challenging work than people in rehab. Has the human race physically deteriorated so much that it is necessary to introduce exercise to make housework and carrying groceries easier?
3 redundant fitness gadgets
July 09, 2011
What can this thing do that weighted crunches can’t?
Pass up on these refreshing drinks
July 07, 2011
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| Photo courtesy of Sarah Gilbert. |
These tempting tasty treats are bad for your health and your figure.
6-minute total body workout. Really?
July 06, 2011
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| You can do better than this. |
Check out this video from the Oxygen website: Jamie Eason's 6-minute workout
"All you need is a set of dumbbells to do these four form-sculpting moves."
Training for your body type
July 04, 2011
The theories around psychological traits and somatotypes, or body build, are considered outdated. Yet, evidence exist that different body types tend to excel in different fields of sports and respond differently to various forms of exercise.
Major goals and minor goals
July 03, 2011
Being fat is the norm (and we think it's normal)
June 30, 2011
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| Image by greenphile. |
Two-thirds of of American adults are overweight or obese. With overweight being more prevalent than healthy weight, the perception of what is considered "normal" weight is skewed.
Lower medical expenses by making the right choices?
June 28, 2011
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| Image by m_bartosch |
Every year billions of dollars are spent on treating preventable lifestyle diseases. It is expected that by 2018, more than 20% of medical expenses will go to treating obesity-related diseases. It is estimated that average yearly medical expenses will amount to $8,315 for an obese individual, compared to $5,855 for a healthy weight individual. An obese individual will have 30% higher medical expenses than a healthy weight individual.
Sling training (a.k.a. suspension training)
June 27, 2011
I love the versatility of sling training. A simple pair of adjustable ropes can be used to train virtually any body part. There are several commercial suspension systems available. Some of the best known are TRX, Jungle Gym XT, Vegas Pro Straps, and Redcord.
Thoughts on physical self-image and body satisfaction
June 25, 2011
As my husband and I were doing our weekly grocery shopping a woman working in the deli section made a joke about how I made her feel bad about herself. According to her, next to me she looks fat. Trying to be polite I laughed along with her, but I found the situation quite bizarre. I’m not sure if she was trying to pay me a compliment or if she really meant what she said. I cannot wrap my head around the idea that just by existing and minding my own business, I made someone feel self-conscious.
The fitness industry loves your money
June 22, 2011
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| Image by digitalart. |
So you want to gain muscle and trim the fat. You have heard the hype about some personal trainer online who invented the formula to get strong and muscular. Also, you have heard that the supplements X and Y are supposed to make you grow like weed in just 12 weeks (they are endorsed by Mr. Olympia so they must work), and that supplement Z will make you shed fat in no time. But then you ask yourself: Can I achieve similar or better results without spending a fortune on unproven products and theories? I think that with some effort you can. And since you have already decided to get fitter you must be ready to do work, so why not spend some time educating yourself on the topic of diet and exercise?
Progress pictures
June 19, 2011
I love looking at old photos and seeing how my body has developed over time. When I started working out seriously in 2006 I never thought I would have the results I have had so far. Best of all - it's 100% natural.
Training for results
June 18, 2011
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| Image by Simon Howden. |
“Will I get a toned body by going for a walk twice a week?” “Will I get a bubble butt by doing the elliptical every day?” I hear questions like that more often than Djokovic wins a match. (Go Nole!)
All calories are not created equal
June 15, 2011
A calorie is a calorie? Not quite when it comes to what happens after we ingest them.
Nobody starts out fit and muscular
June 14, 2011
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| Result of years of dedication to fitness |
I remember when I first started going into the weightlifting section of the gym. I was anxious and worried that everyone would look at me thinking I was a weakling who had no clue what she was doing. There were not many women in the weightlifting area, if any at all. I felt certain that everyone was looking at me because I was doing something wrong or because I didn't "belong" there.
Lifting straps
June 12, 2011
Traditional lifting straps are two strips, usually made of cotton or leather. The end of each strip has a small loop into which the opposite end of the strip goes into, creating a larger loop. By tightening the strap (large loop) around the wrist and wrapping the long part of the strap around the bar, some of the weight lifted will be transferred to the wrist. This results in an increase in the amount of weight one is able to lift, provided that the grip is the weakest link.
While some consider the use of lifting straps useful, others think straps hinder the development of grip strength.
Have you considered getting a new workout buddy…
June 10, 2011
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| Image by Maggie Smith. |
… and saving a life at the same time? 4 million cats and dogs are euthanized every year in the US. If you are considering getting a pet, please consider adopting from a shelter. There are millions of dogs out there looking for new homes.
No gym? No problem!
June 06, 2011
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| Image by Idea go. |
Have you considered taking your workout outside now that summer is here? You don't need a lot of equipment to have a great workout. Switch up your workouts from time to time. Variation helps motivation.
Check out these videos for inspiration:
Exercise during stressful times
June 03, 2011
Don't skip your workouts during stressful periods in your life. Exercise helps in dealing with stress in several ways. It promotes well-being, and it can be a distraction from stressful factors in our lives. Let your workout time be time you take for yourself and your health and well-being. Leave your problems outside of the gym and focus on your workout. In times when you feel there are issues in you life you are not in control of, let your workouts be the factor in your life you are in control of. It will make you feel more in control of your life.
Big belly no hindrance
May 30, 2011
Fiber is your friend!
May 29, 2011
Ingesting 20-30 g of fiber daily has several benefits:
- It promotes intestinal health and regular bowel movements
- It may lower your risk of cancers of the digestive system, pancreatic cancer, and even breast cancer 1,2,3
- It decreases your risk of developing heart disease due to its ability to lower cholesterol 4
To my one and only;
May 28, 2011
Background image by Salvatore Vuono http://www.freedigitalphotos.net/images/view_photog.php?photogid=659
Debunking the funk: Turning fat into muscle and vice versa
May 27, 2011
You may have heard the myth about how weightlifting can turn fat into muscle, and how stopping weightlifting can turn muscle into fat. While it is true that fat mass can be reduced and lean muscle mass increased, muscle and fat cells are very different and specialized cells that cannot transform from one to the other.
Maintain shoulder health - consider skipping these exercises
May 26, 2011
The glehonumeral or shoulder joint is the most mobile joint in the human body. This allows for great range of motion, but mobility comes at a cost. The shoulder joint is not a true ball and socket joint, which results in increased vulnerability compared to other ball and socket joints, e.g. the hip joint. While the hip joint has near perfect congruency, the shoulder joint depends on muscles and ligaments for stability.
Yes, you can get rid of cellulite!
May 24, 2011
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| Fat cells. |
Cellulite is caused by unevenness in the subcutaneous fat and it's a normal occurrence in women. The fat accumulated on women’s thighs and buttocks is known to be the most stubborn fat, but it’s not impossible to get rid of.
10 things to look for when choosing a gym
May 22, 2011
Your gym can affect the way you feel about exercising. I spend a considerable amount of time in the gym every day, so I want to feel good about being there. When we as potential new members enter a gym, salespersons can be very pushy. That's why it's a good idea to know what you're looking for before signing a contract. These are the things I look for before signing up for a gym membership:
Growing muscle, vanishing fat: Part 2
May 20, 2011
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| Image by AKARAKINGDOMS. |
Skeletal muscle significantly contributes to RMR.1 By building muscle you can increase your overall RMR.
Sneaky calories, creeping overweight: Part 1
May 19, 2011
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| Image by AKARAKINGDOMS. |
If you are trying to lose weight you might get impatient because results are slow. Take a moment to think about it – how long does it take to become overweight? It doesn’t happen overnight. Whatever weight is gained has slowly accumulated over time, therefore it’s understandable that it won’t disappear overnight.
Making baked goods more nutritious - my favorite substitutes for white wheat flour
May 18, 2011
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| Image by smokedsalmon. |
Here are a few ingredients I like to use instead of white wheat flour in my baking. While they can be used without compromising taste and texture, they do have slightly different properties.
Trial and error on the road to getting fit
May 17, 2011
I have made my share of mistakes through the years trying to improve my health and body. After some trial and error I have learned what works for me. I am sharing this with you so that you can avoid doing the same mistakes, if you haven't made them already.
Home vs. gym
May 16, 2011
Some people like working out at home. It’s comfortable and convenient. There is an increasing number of home exercise equipment out there (The Rack, Shakeweight, Ab Belt etc.) catering to those who prefer to exercise at home. But can a simple piece of equipment be a good substitute for a full-scale gym? Interesting data on differences in strength between the sexes
May 14, 2011
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| Image by Keattikorn. |
- The average woman’s maximal mean total body strength is 63.5% of the average man’s. Her isometric upper body strength averages 55.8% of that of a man and her isometric lower body strength averages 71.9% that of a man.
Fit for the occasion or fit for life?
May 13, 2011
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| Image by Suat Eman. |
Spring is here with summer soon to follow. Ah, summer! The time for outdoor activities, weddings and strutting your stuff on the beach. For many, summer seems to come as a surprise every year. For some, it means dieting to fit into the wedding dress of their dreams or to finally get that bikini body they always dreamed of. Plans of extreme diets are made and high (and unrealistic) expectations come with it. As a reader of several blogs I have noticed that many women expect a crash diet to make them look like Victoria’s Secret models in two months. My first issue with that is the obvious lack of insight into the consequences of such diets. The second is that I cannot fathom why anyone would want to look that skinny and unathletic (but that’s for another post).
Keeping a workout journal and charting progress
May 11, 2011
Every once in a while I like to chart my strength gains. It's a great way to visualize the results of hours spent in the gym, and I find it provides great motivation to keep on going.
Here are a few examples from the last six months:
4 pitfalls when trying to shed fat
May 10, 2011
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| Image by zirconicusso. |
Avoid these pitfalls when trying to lose fat:
1. Overestimating your daily calorie expenditure.
A Canadian study from 2010 showed that normal weight individuals overestimate their energy expenditure during exercise by 3-4 folds. When asked to precisely compensate for exercise energy expenditure with food intake, the resulting energy intake was 2 -3 folds greater than the measured energy expenditure of exercise.
Having a hard time building muscle?
May 09, 2011
If you are not getting the results you were expecting, consider the following:
Is your calorie consumption adequate?
Is your calorie consumption adequate?
In order to build muscle you have to consume more calories than you expend. Start at 250-300 kcal extra per day or increase your energy intake by 15%.
Is your protein consumption adequate?
Are you consuming at least 1.5 g of protein per kg of lean mass? A bodybuilder’s diet typically consists of 25-30% protein, but you can build muscle successfully with less.
Do you read food labels?
May 08, 2011
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| By Mike Adams. www.NaturalNews.com |
Do you read the label on the food you buy when you go grocery shopping or do you just pick up the first thing you see that is on your list? I have heard people say that they are overwhelmed by the information on the food labels, but interpreting it is actually quite simple.
I try to find the foods most suitable for my needs and here is what I look for in the nutrition facts and ingredients list:
May 6 - International No Diet Day
May 07, 2011
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| Image by africa. |
Debunking the funk: Myths and misconceptions about women and weight training
May 05, 2011
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| A good diet is the key to getting your abs to show. |
Let's talk about some common beliefs about women and weight training.
Stubborn misbeliefs about training for men and women
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| Flex appeal. Who said women shouldn't have muscle? |
In the workout world, just as in other areas of life, there are still stubborn misconceptions about what is considered masculine and what is considered feminine. Just compare commercials targeted at men with those targeted at women. Look at the toning shoe commercials being marketed by just about every shoe company these days. Have you ever seen a male model in those commercials? Could it be that the athletic apparel companies know that a lot of men wouldn’t find the idea of sculpting your body with a pair of shoes feasible?
Debunking the funk: Toning shoes
May 03, 2011
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| Training shoes work if you do. |
Behind the scenes of a fitness shoot
May 02, 2011
I had a lot of fun yesterday being a model in a fitness video shoot. The session lasted a whopping 11 hours total including hair and make-up, and setting up of equipment.
Here are a few behind-the-scenes pictures from yesterday:
The skinny on skinny fat
April 29, 2011
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| Image by Roxana Marroquin. |
Hamstrings deserve undivided attention
April 27, 2011
Recently I reached my 200 lbs (≈ 91 kg) x 10 goal for my two main leg exercises, squats and deadlifts. My leg routine is split up into two separate days, focusing on quads and hamstrings separately, which has been a great success for me. I find it hard to focus on two of the greatest muscle groups on a single day so my hammies were lagging behind until I separated my quad and ham workouts. My training partner has also had great gains in strength, muscle size and shape since we started the split. If you really want to maximize the development and strength of your legs and make sure they develop proportionally I highly recommend splitting up your leg workout.
Here is a short clip from a recent hamstring workout. In addition to Romanian deadlifts and single leg curls I also do glute-ham raises (not shown in video):
Maintain your drive for the long haul
April 26, 2011
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| Image by nuttakit. |
What about those carbs?
April 25, 2011
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| Image by Grant Cochrane. |
My drive: How I got into gear
April 24, 2011
Every accomplishment begins with the decision to try.
Welcome to my world and follow me on my path to wellness and fitness. My journey began five years ago. I was not a great picture of health despite my skinny appearance. I consumed chocolate bars and soda daily with no regard of the consequences. I exercised sporadically with no goal or real purpose and I had a body I felt was too thin and lacking of strength.
I decided to make a change for the better as I was preparing to enter physical therapy school. This desire was based on wanting to set a healthy example for my patients and wanting to be able to perform all the physical requirements that the profession demands. So I began setting goals for myself.
In order to reach my goals I knew I had to drastically change my eating habits, exercise regularly and set obtainable benchmarks for each of these aspects. Knowing that if I made a quick switch I would be tempted to fall back to my old ways I decided to gradually phase out the junk food, limiting that type of food to just one day a week, a rule I still follow even to this day. In addition, I began scheduling my workouts, planning out the routines ahead of time so that I was efficient and could get the most out of my time at the gym.
As a rookie I utilized the Internet a great deal as a source of information about diet and exercise. That is part of the reason why I feel a blog can be a great tool for the exchange of information, experiences, and advice about the topic of fitness.
It has taken a lot of time and dedication to get to where I am today, but it is working and I’m not stopping! My goals as far as fitness goes have surpassed the initial ones as I have been bitten by the fitness bug. Here I will detail some of my experiences over the years and discuss topics related to my lifestyle. Please feel free to leave comments and discuss any of the topics posted here. I welcome healthy communication from all corners.
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