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Ways to Boost Your Motivation

Hate going to the gym? Have no drive to commit? Often, people avoid the gym because they are intimidated by what others are doing there.  Other people have a horrible past experience, either from school or sports, and avoid exercise altogether to avoid this memory.  It takes a lot of courage to start up again and to work all the kinks out.  However, all hope is not lost - here are a few simple ways to ramp ...

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Diet or Exercise?

The great debate between these two spectrum's regarding weight loss have been the center of attention recently.  Many people do not understand the intricacies of each of these avenues and how they both complement each other. Back to basics: to lose weight, one must be in a negative energy balance at the end of each day.  This negative energy balance is obtained through either increasing energy expenditure ( ...

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Sleep and Weight Loss: Connected?

Only until recently has a link been uncovered between weight loss and sleeping habits.  Sleep duration and quality are a concern for energy intake, energy expenditure, and weight management. Sleep Requirements Sleep needs decrease as you age, however plateau at age 18.  A newborn (1-2 months) requires anywhere from 10.5 – 18 hours of sleep a night while adults (18 and up) require 7-9 months.  This large amo ...

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Increasing Energy Expenditure Through NEAT

One of the major barriers to weight loss is the fact that people feel they are crunched for time to go to the gym.  They often submit to the claim that if they cannot get at least 30 minutes of continuous exercise into their day, they reschedule the task for tomorrow.  However, this does not have to be the case. New research from Oregon State University suggests that engaging in shorter bouts of exercise ov ...

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Alcohol and Weight Loss

Many clients that I have conducted fitness consults for have come to me asking how to lose weight.  They have been trying for a fair amount of time (3 months to over 2 years) and have yet to see any results.  They continue to increase their time spent exercising per week, but to no or little success. During my consults, I ask many questions, but one question seems to be answered more often than not for peop ...

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3 Great FREE Online Food Journals

People find it cumbersome to maintain an up to date food diary while trying to lose weight.  They find crunching the numbers on a daily basis more of a chore than anything else.  Often people simply give up on the food journal and decide that they can go on without one.  Have you ever tried to drive somewhere you are unfamiliar with - without a map?  It is essentially the same concept, without direction or ...

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Full Body vs. Split Body Workouts

A question that has been brought to my attention recently is the difference between full body and split body workouts.  Therefore, to answer this question I have explained the pros and cons to each workout routine so that you can best pick which is suited for you! Fully Body Workouts Full Body Workouts have the potential to maintain muscle balance.  During fully body workouts, all muscle groups are targeted ...

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Exercises for Home Workouts

One of the major barriers between people and exercising a facility is embarrassment.  They are afraid of what others may think of them so they avoid the gym like the plague.  Unfortunately, this does not always have to be the case.  There are many options to become physically active that will permit you to avoid this slight embarrassment and reap the benefits of physical activity. Some of these options incl ...

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Time: Exercise’s Barrier

Many people in today’s society are strapped for time.  They have so many commitments scheduled into their daily lives that going to the gym will send them overboard.  I have often heard the phrase, I wish there were a couple more hours in a day, or I just do not have time to do everything. Here are the facts about exercise and time constraints: -          The American College of Sports Medicine (ACSM) recom ...

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Sugar: One of the Problems with Today’s Diet

About 3 months ago, I was sent a YouTube video entitled, Sugar: The Bitter Truth.  As I am always intrigued by documentaries, I decided to watch a bit of this 90 minute production.  By about 10 minutes in I was hooked and watched the entire documentary, and forwarded it to my peers and colleges. Why is it so good?  It explains the major problem in today’s food industry – the enormous amount of added process ...

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