Should you work out when sick? Let your clavicle be your guide

I’m sick.

And tired.

I’m sick and tired. But not of working out and eating healthy. After a quick overseas trip, I returned home with a heavy cold.

I want to work out. I even tried to play some tennis. But, I’m both physically and mentally fatigued. That’s generally a good sign (oxymoron?) that your body is diverting all available resources to fight the illness. Your body needs to focus its energy on fighting the virus, so don’t divert your body’s limited resources to cardio and weight training.

Should you always give up exercise when you’re sick?

Not always. Continue reading “Should you work out when sick? Let your clavicle be your guide”

How to keep your fitness goals when real life takes away your free time

When the new year starts, it starts out slow, right? I mean, we just spent a week or so either off work or (for most) it was quiet with less to do than normal. When it’s quiet, we have more time to spend on our new year’s resolutions. In particular, we find ourselves spending an hour at the gym, making that delicious salad we’ve had pinned since the summer, or spending the early morning in prayer or meditation.

Then.Life.Returns.To.Normal.

Continue reading “How to keep your fitness goals when real life takes away your free time”

The one thing you can do to look & feel better – no exercise or diet needed!

One finger pointing
Drink
more
water

See, I didn’t try to sell you a supplement. No coupon code needed. And I didn’t make you read for 2.5 days before I got to the actual point of the post. But, if you’re still reading and would like to know why water may help you lose weight, feel better, look better, and exercise better, read on!

There are dozens of studies and hundreds of articles you can peruse if you want to learn all of the health benefits of drinking more water, but these 3 benefits are the ones that I believe will greatly help anyone trying to improve their health this year.

Your body craves water – when you drink water on a regular basis, your skin will look better, your kidneys will function better, and your bowels will be, well, more active.

Water helps burn more calories – drinking water can help fight those cravings, help your muscles work harder, and rev up your metabolism as it warms up the water in your digestive tract.

Drinking less water means more water retention – it sounds counter-intuitive but the less water you drink, the more water your body retains. Your body thinks you’re going to die of thirst, so retains much more water–the scales won’t tell you that the weight gain came from water retention. If you drink enough water, your body keeps flushing it out. You’ll both be happier!

Keep a water bottle at your desk, next to your sofa, or even by your bed. You don’t need to guzzle it. Heck, you don’t even need to get all of your water from the faucet–eat more fruits and vegetables! And, worst case, drink just about any beverage that doesn’t contain sugar or alcohol–any fluid intake will help!

Yes, any additional water increase will help. And, yes, you can follow the many guidelines on how much water you should drink each day, but I’ll offer an easy, personalized method:

Drink enough water so your pee looks more like actual water than sweet tea. 😉

Think big, but act small when it comes to your New Year’s resolutions

Well, my friends, it’s that time of year. Time to set your New Year’s resolutions.

This is a task that is often filled with a mix of excitement and, let’s be honest, anxiety. We know we need to make some changes, but when we look back at previous New Year’s resolutions, we see more failure than success. But, don’t fret! There’s usually just one reason why we fail to keep our New Year’s resolutions: We think big, we act big, and we miss big. 

Let’s look at some examples: Continue reading “Think big, but act small when it comes to your New Year’s resolutions”

How to burn 100 calories fast…or slow

If you’re contemplating adding walking or running to improve your health in the New Year, don’t fret over how fast you go. Many studies show that it doesn’t matter whether you walk, jog, or sprint, covering 1 mile will burn the same. Approximately 100 calories for the average person.

So, whether you’re on a treadmill, at a park, or out at the track, the longer your distance, the more calories you’ll burn.

Slow and steady can help you win the race of life!

(Source: Exercise Science Lab at USC Aiken)

Bathroom scales not budging? Why you should celebrate your weight loss plateau!

Whether you’ve just started your new path to better health and weight loss, or have been at it for many months (or years), hitting a plateau can be demoralizing.

You step on the scales and…the number hasn’t budged. Not.In.Weeks!

Welp, you may as well eat some pizza and ice cream, cos your hard work is apparently not paying off anyway. Right?

Not so fast!

Before I give you a long list of the many reasons why the scales don’t seem to be playing nice, let’s talk about the amazing success you can celebrate: you’re no longer gaining weight!

Likely, before you changed your diet and started exercising, those scales–the ones you avoided at all costs–would show increases in weight every time you stepped foot on them. Now? Now, they’re demonstrating that those changes have stopped the weight gain. If they never budge again, then celebrate that you no longer have to worry about your current favorite jeans no longer fitting! Continue reading “Bathroom scales not budging? Why you should celebrate your weight loss plateau!”

Practical heart attack & stroke prevention diet & exercise tips you can do each day

As someone who has experienced a massive stroke, a minor heart attack, and then discovered that my LAD was 70% blocked, helping others to prevent a stroke or heart attack has been something I have been very passionate about. I became an ACE Certified Personal Trainer and Weight Management Specialist so that I could share my passion in a manner that was trusted and practical.

Making changes to your diet and exercise is hard. Very hard! In fact, if you read most articles about this topic you’ll come away thinking you need to go an extreme diet, exercise for an hour or more a day, and give up everything you currently enjoy. That’s not going to be this article. Instead, I am looking at heart attack and stroke prevention advice from a practical standpoint. I want to share with you small changes that motivate you, not scare you, and can be added to your daily routine.

Not only do the tips below include small daily changes, but you can even start by just picking one of them to make over the next few weeks. You probably inherited many of your risks for a stroke or heart attack or built them up over many years, so don’t feel the need to rush to make extreme changes quickly. Make small changes to achieve big goals.

Ready? Here we go… Continue reading “Practical heart attack & stroke prevention diet & exercise tips you can do each day”

Maximize the health you have and be thankful for even the small improvements

It’s Thanksgiving this week in the US and it’s time to count up all of the things of which you are thankful. If you’ve started your journey to better health, and seeing amazing results, then you’re going to have a big smile on your face. But, what if the scales have barely budged? What if your favorite jeans still require a little jiggling to get into?

Simple. Be thankful for the health you have! Continue reading “Maximize the health you have and be thankful for even the small improvements”

These three exercises will give you a simple, full-body workout – easy and hard variations included!

There are, literally, hundreds of different exercises you can do at home or at the gym. This amount of variety is often important as it keeps things fresh and stops you from getting bored and giving up. But, what if you hate complexity? What if you just want to do a few exercises and then get back to your life?

I got you!

There are three exercises that I believe are just about the best you can do in order to get a full-body workout. Of course, this is subjective and you (and many web trolls) may not agree with me, but if you want a full-body workout that you can do in less than 15 minutes and know that just about all of your major muscles are getting whipped into shape, then please read on. Continue reading “These three exercises will give you a simple, full-body workout – easy and hard variations included!”

The most effective exercise for fat loss that fitness gurus rarely recommend

Empty Gym

The headline got you to click, didn’t it.

Sorry if it seems a little “clickbaity” but then again, I’m not sorry.

The reason?

While many health and fitness blogs, magazines, and experts will each week share some killer exercise to reduce body fat, studies show there is one true killer exercise for fat loss: walking. Continue reading “The most effective exercise for fat loss that fitness gurus rarely recommend”