Blog

Strength Training

The Myth of Weight Machines

Weight machines

At any big box commercial gym, you’ll see rows and rows of shiny, sometimes scary-looking weight machines. Whether cable-based or plate loaded, gyms invest thousands of dollars on this equipment. The newer ones will even count your reps and display your rest time between sets (I must admit, that’s pretty handy.) The truth is, many weight machines simply aren’t very effective for most people, and can even result in injury. In this article, I’ll explain why, and provide more effective alternatives to make the best use of your precious time. Continue reading “The Myth of Weight Machines”

Wellness

Three Ways to Turn Back the Clock

Julia Hawkins
Julia “Hurricane” Hawkins, 103-year-old record setting runner

Age is just a number, they say. I thought about this especially when I saw the inspirational video of record-setting runner Julia Hawkins, age 103. She took up running at the age of 100! Let that be me in another 46 years!

Aging is something that most of us would like to deny. But really, it’s not growing old that kills us. Instead, it’s usually one of many “lifestyle” diseases such as certain types of cancers, Type II diabetes, heart disease and stroke. Unfortunately, most of the research dollars go to finding ways to fix these diseases (with pharmaceuticals and increasingly, unregulated nutraceuticals) instead of preventing them from occurring in the first place. So what happens to our bodies as we age, and what can we do to turn back the clock? Continue reading “Three Ways to Turn Back the Clock”

Health and Fitness

The Five Biggest Exercise Myths

Woman doing crunches

In my work as a Personal Trainer, I find that many people have some deeply ingrained beliefs about the “right way” to exercise for best results. No doubt these come from the seemingly endless messages we’re bombarded with every day in the media, the latest fad workout or diet, or maybe from what we were taught back in elementary and high school PE class. In this article, I’ll debunk the five most common mistaken beliefs, or myths, about exercise and fitness that I encounter with my clients. Continue reading “The Five Biggest Exercise Myths”

Health and Fitness

Are you sabotaging your workout?

Sabotage workout

Are you spending hours in the gym every week and not seeing any results? It just might be that you’ve developed some habits that may be sabotaging your success, without even realizing it. Here are six of the most common workout habits to change now – and see improved weight loss and body composition while becoming more efficient in the process. Continue reading “Are you sabotaging your workout?”

Weight Loss

Fat Burning Workouts – Help or Hype?

Fat Burning Myth_Kickboxing

As a fitness professional, I’m often asked about exercise routines and their effectiveness. What’s so disheartening for me is that so many people are operating under false assumptions – most of them promoted by years of popular media. Case in point: a friend recently sent me her latest exercise routine, which involves lots of burpees, kettlebell swings, box jumps, thrusters, and high speed intervals on the treadmill. She said to me, “This is one of my fat-burning sessions. I want to lose weight, so I’m doing this instead of strength training.” While these kinds of workouts do burn lots of calories, and can improve cardiovascular fitness and endurance – they won’t necessarily make you lose fat. Continue reading “Fat Burning Workouts – Help or Hype?”

Running

Training for a Marathon

Trail running race

Whether you want to run a marathon for the challenge of it, to cross it off your bucket list, or even to qualify for a major race like the Boston Marathon, it all starts with a single step. When you put together enough steps to cover 26.2 miles, you become a marathoner!  So how do you run a marathon? Read on for some proven strategies of successful marathoners. Continue reading “Training for a Marathon”

Goal setting

Rethinking Willpower

Willpower_Luke Skywalker vs chocolate

Many people cite a lack of willpower as their most significant barrier to making positive changes in their lives. Oftentimes this becomes an all-or-nothing belief, where willpower is something external to us, that we either have or don’t have. In fact, the opposite is true. Rather, it’s all about balance, and reworking our approach to our goals and expectations. Continue reading “Rethinking Willpower”

Weight Loss

Calories in vs. out? Or hormones? The debate is finally over.

Calories InOut Fruit Tape Msr

When it comes to body change, there’s no topic more polarizing than “calories in vs. calories out.” Some argue it’s the be-all and end-all of weight loss. Others say it’s oversimplified and misguided. In this article from author Dr. John Berardi Ph.D., founder Precision Nutrition, he explores every angle of the debate from “eat less, move more,” to hormonal issues, to diets that offer a “metabolic advantage.” In doing so, he answers—once and for all—how important calories in vs. calories out really is, and what it means for you. Continue reading “Calories in vs. out? Or hormones? The debate is finally over.”

Wellness

Perfectionism

perfectionism vs wisdom

Perfectionism is a type of what behavioral scientists call a “schema.” A schema is a mental structure we use to organize and simplify our knowledge of the world around us. We have schemas about ourselves, other people, food, and in fact almost everything. Everyone tends to have favorite schema, which they use often and becomes their go-to means of interpreting the world. Perfectionism is mine, and it can often have detrimental impacts on my life. What about you? Continue reading “Perfectionism”