Archive | Industry News

Burning Fat Is Where It’s At-Part 2-physiology

In my previous blog, I discussed the myth surrounding “fat burning” exercise techniques. Previous articles and discussions have debunked the other multitude of myths surrounding the “secret” to burning fat including fat burning pills, foods, exercise belts, drinks etc. Bottom line- they do not work! To truly understand how our body burns fat, we must look at the physiology of exercise, how our body uses fat as a fuel and when this will most likely occur. First of all, fat is a primary source of “fuel” for the body. We use fat for energy thoughout the day. Sleeping, walking, driving, exercising, all use fat as fuel, but in various “amounts” depending on the intensity of the activity. Our bodies store […]

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Burning Fat Is Where Its At!

A recent question posted to the Health/Science writer at The Boston Globe has prompted me to cover an often confusing issue regarding burning fat via cardiovascular exercise. Do you burn more fat when exercising at a lower heart rate, and hence lower intensity, versus exercising at a high heart rate/intensity? As Judy Foreman so expertly puts it- NO! Years ago, fitness instructors and fitness enthusiasts began focusing on low intensity, low heart rate exercise as a”fat burning” regimen. The theory- misinterpreted as it was- was that you can burn MORE fat at lower intensities than at high intensities, thus making low intensity exercise ideal for people trying to reduce body fat. The truth is that what really detemines effective weight […]

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Walking Your Way to Good Health

A recent research study published in Medicine & Science in Sports & Exercise proved once again that walking can be an excellent way for many of us to stay in shape and reduce our risk of deadly diseases like diabetes and heart disease. 80 women between the ages of 40 and 66 participated in the study, which looked at the correllation between obesity and daily walking and activity measured by using a pedometer. The study showed that middle aged women who took at least 10,000 steps a day averaged 26% bodyfat, an admirably low measurement, compared to inactive women who took less than 6000 steps a day and had, on average, 44% bodyfat- placing them in the very obese category. […]

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How and Why to Keep a Food Diary

Food Logs, or food diaries, are one of the most necessary and effective ways to help dieters lose weight and keep it off. Research has proven that dieters who use food logs for accountability are 60-70% more likely to be successful with their weight loss goals. In my training, I always ask for food logs from my clients, but I have found that many people really dislike this task. Some even refuse to do it! Why? Because they are afraid to really confront their own eating habits. They are afraid that they will be judged by what they eat. However, unless I, or my clients themselves, specifically know what they are eating on any given day, it is almost impossible […]

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To Stretch Or Not To Stretch- That Is The Question

Our long held belief in the fitness industry was that stretching pre-exercise reduces risk of injury and improves exercise performance. BUT, several recently published studies, one of which was published in The Journal of Strength And Conditioning Research, is refuting this common practice. This study demonstrated that stretching prior to intense sport activities such as soccer, field hockey, or other stop and go sports, may actually INCREASE risk of injury and decrease the neuromuscular activity of the muscles, thus decreasing sports performance. Other studies performed with runners showed that injury rates for the non-stretching athletes were the same as for those who did stretch pre-run. SO-what role does stretching play in our fitness regimen?? First, stretching is absolutely necessary and […]

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Walking For Exercise- Can it keep you fit?

I often get asked the questions,”What type of cardiovascular exercise is best for me?”, “Does walking count?” The answer is of course, very individual, and it depends on your goals, baseline fitness and exercise experience. Many people who first begin an exercise program can, and should, use walking as a way to burn calories and get your heart back to good health. But,once you have progressed past the true beginner stage of cardio health, walking may not do it for you anymore! Why? Well, most people do not walk vigorously enough to make walking a useful calorie burning tool. A walk that will both burn sufficient calories for weight loss, as well as stimulate the health of the heart, must […]

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Calcium/Dairy Products Aid Weight Loss

Many dieters give up dairy products like milk and cheese thinking the fat content is inappropriate for a sound weight loss regimen. In addition, adult women and men, in general, neglect drinking milk, thinking “it’s just for kids”. However, several recently published research studies have shown a link between consumption of dairy products and successful weight loss. Overweight adults on a reduced calorie diet that included at least 3 servings of dairy products lost more weight than those on similar diets with minimal dairy consumption. While the exact reason is not clear yet, there are many reasons drinking milk and eating dairy is appropriate for dieters. Preliminary data indicates that calcium may play a role in the way the body […]

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Low Carb Low Down

With so much contradictory nutrition information thrown at us on a daily basis, how do we know what works and what doesn’t work? What is healthy or unhealthy? The recent low carb craze, like many other diet crazes of the last few decades, has gotten way out of hand. Carbs are not our enemies! Our body uses carbohydrates as our primary fuel source for exercise- and the only fuel your BRAIN uses for energy. The problem with carbs is many of us eat TOO many, and our choices are usually filled with sugar and refined flours, both of which are not truly healthy or nutritious. Furthermore, we are a sedentary nation, so an overabundance of carbs with an “underabundance” of […]

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Review of Dr. Phil’s “The Ultimate Weight Solution”

I have been reading Dr. Phil Mcgraw’s book “The Ultimate Weight Solution” and I am impressed with his ability to target the REAL reasons we overeat and utlimately lose control over our weight. I have been counseling women and men on health and fitness for over 15 years, and, like Dr. McGraw, have realized that true, lasting change only comes when you look “inside”. All the “outside” changes we focus on through dieting are just a bandaid for the real reasons we overeat. Dr. Phil (of Oprah fame) has decades of experience working with overweight men and women. From the first chapter, he addresses the issues that cause emotional overeating and gives structured, useful advice on creating REAL change that […]

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The Benefits of Using a Physio Ball

You will notice that many of the exercise programs on the website use physio balls (stability balls). Why?  Research has proven that using stability balls to train the abdominal and back muscles is far superior to training these muscles in traditional way.  A recent  study published in the Journal of  Strength and Conditioning Research found that women who used a physio ball during a 5-week exercise program achieved greater gains in torso balance and muscular activity as compared to women who performed the same  exercises on the floor without the ball.

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