Health and Fitness is an N=1 Experiment

In today’s world, on social media or in your personal life, it’s easy to be influenced by a person with fitness appeal. They seem to have it together and you want some of what they’ve got. This doesn’t mean they have to be a “fitness model” but can simply be someone who you look up to, maybe even aspire to look like. They may provide inspiration and motivation through posts, actions, and stories. But we have to be cautious to create our own goals and strive for our own successes, not mirror those of others. There are factors, some out of our control, which influence our fitness progress. We can’t always follow the exact path as those who we consider to be role models. Genetics Take a look to

Nutrition and Diverticulitis

We all get stomachaches. Some people, however, get really bad stomach pain, the type that keeps you home from work, absent from social activities, and maybe even puts you in the hospital. Gastrointestinal (stomach and intestine) pain is common, but the causes for it can vary and be difficult to identify. A common culprit for some of the more severe cases of stomach pain is diverticulitis. Although only a physician can confirm a diagnosis, some warning signs include abdominal pain, bloating, constipation, diarrhea, nausea, and vomiting. The term diverticulitis refers to the inflammation of “diverticula”, which are small hernias or pouches in the walls of intestines, especially the colon. Many

It's the Climb

There's always gonna be another mountain I'm always gonna wanna make it move Always gonna be an uphill battle Sometimes I'm gonna have to lose Ain’t about how fast I get there Ain’t about what's waiting on the other side It's the climb. “The Climb”, Miley Cyrus Though I can’t speak for my fellow trainers: I don’t move perfectly; I have imbalances and limitations with my movements. I don’t want to eat healthy all of the time. I don’t work out as hard I possibly can every day of the week. I haven’t always sat in a healthy body fat percentage range. I don’t live in a bubble away from advertisements, grocery store temptations, and fast food restaurants. I don’t love my body every second of every

The Incredible, Edible Egg

Eggs are perhaps the best example of the way the shifting winds of the nutrition media influence our perception of a food. For twenty-plus years, eggs were the poster child for high-cholesterol foods, which were to be avoided unless you dared to risk clogging up your arteries and developing heart disease. Despite the American Egg Board’s earworm-inducing jingles, eggs were a nutrition scapegoat in the eyes of the public. Of course, that’s changed. Eggs are now viewed as a genuine health food, and we now understand that strictly limiting the cholesterol we eat doesn’t provide the benefit we once believed. The 2015 Dietary Guidelines validated this by removing the recommended limit on dietary

The Confidence Gap

This week’s post is specifically for the ladies. Gentlemen, keep reading if you’re interested, or share it with a close friend, spouse, or coworker! There’s a phenomenon referred to as “The Confidence Gap”. In general, women underestimate their abilities while men overestimate. Strength training is the perfect example of this. My female clients are always shocked when I hand them a heavier weight. But lifting weights isn’t meant to be easy! Of course, we don’t want pain, but there are times it will be uncomfortable. That’s what makes us better, stronger, leaner, faster, whatever adjective you want to choose to match your goal. But what if you don’t have someone next to you handing you a weig

"Help! The equipment I need is being used!"

We’ve all been there. You walk into the gym, ready to hit the weights...and you see someone on “your” machine. Oh no, how dare they! Instead of milling about, waiting for them to be done, let’s dive into ways you can get going on your workout without wasting time. Ask to rotate in with them. Probably the most obvious suggestion would be to ask to rotate in during their rest times. Especially if you’re using similar weight, swapping out during rest is efficient for both parties. You both move through the workout seamlessly and, who knows, you may even meet a new workout partner! Use it as an excuse to try something new. Perhaps you can use this as an excuse to try a new machine or way of orga

The Impact of Iodine

Our bodies, when functioning properly, are amazing machines. In order for that machine to function properly, there are several essential ingredients. Oxygen, of course, along with water, protein, essential fatty acids, and several other nutrients. Iodine likely isn’t one of the first essential nutrients that comes to mind, but our bodies couldn’t function without it. It regulates thyroid function, which impacts body temperature, metabolism, growth, red blood cell production, muscle function, and more. Iodine deficiency was a common problem in what was once called the “goiter belt” in the United States. This area included the Upper Midwest and Great Lakes states where iodine is deficient in t

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