My Articles

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Fit For Travel

It can be very frustrating for some to have their training and eating plan disrupted when they travel. But with a proactive approach and a flexible mindset, vacation and travel can be an opportunity to explore new types of training, deepen your commitment to your health, and boost your self-confidence.  So before you hit the road, here are a few things to look into:  Read more.

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Choosing the Right Exercise Plan: Spend Wisely

Choosing the right exercise plan can be as confusing as choosing the “right” nutrition plan. So many variables, so many options, so many trends.  The most important factor to the decision is your goal. Do you want to lose weight, maintain weight, gain strength, preserve lean tissue, boost your metabolism, gain lean mass, promote health/prevent disease, promote hormonal balance, maintain bone density, reduce stress, maintain cognitive function?  Read more.

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Making Time for Waist Time

Not having enough time is the most common excuse for not exercising, yet lots of busy people exercise.  Because the health benefits of regular exercise are so significant, rather than making a statement like, “I don’t have the time to exercise” or “I can’t exercise” ask a question such as, “How can I make the time to exercise?” or “How can I exercise?”  Read more.

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Metabolic Syndrome and How to Reverse it

Metabolic syndrome is not a specific disease but a serious condition that increases your risk for heart disease, stroke, and diabetes. It is a combination of five risk factors:

• Increased blood pressure (greater than 130/85 mmHg)

• High blood sugar levels (insulin resistance; prediabetes)

• Excess fat around the waist (over 35 inches for women and over 40 inches for men)

• High triglyceride levels

• Low levels of good cholesterol, or HDL

To be diagnosed you would need to have a least three of these factors. A person with metabolic syndrome is twice as likely to have a heart attack or stroke and five times more likely to develop type 2 diabetes than someone without it.  Read more.

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Can I Cell You a Longer Life?

After about age 25, our Resting Metabolic Rate (RMR), which is the amount of energy our body uses in calories at rest in a 24-hour period for all metabolic functions, starts to decline at the rate of 2-4 percent per decade.  If you started out with an RMR of 1500 at 25, by 55 you’re down to about 1300 (and this doesn’t account for how much you may have sabotaged it with all the calorie-restricting diets you did over the years).  Even those of us who continued to exercise and maintain a healthy diet are noticing a little extra fat around the middle; it’s harder to gain muscle, and we are not quite as fast as we used to be. Those are all things that we see, feel and accept as part of the aging process.   Read more.

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Rerouting Your Routine

A new job, kids back to school, a change in the weather, an injury, fire season if you live in the Pacific Northwest, or simply a new season - changes in our lives are inevitable and should be expected. Yet they can throw off our routines, or seemingly keep us from maintaining one when it comes to exercise and nutrition.  Obstacles can be large or small, for a short duration or long, and come with or without warning. Rather than letting these detours derail you, having a way to reroute your routine will keep you on the habitual path of regular exercise.

Read more.

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