What is Blood Flow Resistance Training?

In the fitness world, there will always be new exercise methods. Blood Flow Resistance (BFR) training is a new strategy that can help gain muscle and may be right for you. Some weightlifters will eventually hit a standstill when it comes to gaining muscle mass and definition, and this could help to overcome it. Through research, Blood Flow Resistance training has been shown to increase muscle mass. According to Physical Therapist Jeff Cavalier, the reason this method works is because it activates type II muscle fibers quicker as well as increases intramuscular metabolic response. These are both necessities to gain larger and more defined muscles. In a research done by Dr. Eric Bowman, 40 sub

Herbs and Spices Series Introduction

As a dietitian, I’ve heard way too many people say “If it tastes good, it must not be good for me.” This couldn’t be further from the truth, and perpetuates the idea that you have to deprive yourself to eat healthfully. One simple change you can make in your food preparation is to integrate new herbs and spices into your meals. Salt, pepper, butter and sugar are on most of our tables, but there’s a world of other flavors available to you with a little creativity and an open mind. The nutrition posts in this blog space for the next several weeks will focus on how to use various herbs and spices in your meals, as well as sharing some background information about where they come from and what n

Diet Marketing Red Flags

In case you missed it, we now have posts breaking down the keto, Paleo, alkaline and raw food diets, along with intermittent fasting. The reality is, diet, nutrition and food are never one-size-fits-all. While an emphasis on whole, nutrient-rich foods is a nice feature of some of these diets, their fault consistently lies in their unsustainability and unnecessarily rigid food rules. Here are some red flags to keep in mind if you’re considering making a change to your eating pattern: Someone is charging you money for a nutritional “secret” that no one else knows about. If it really worked, we’d all know about it by now. There are phases with titles that imply dramatic effects on your body in

The Problems With...a Raw Food Diet

In a growing movement towards eating foods in a whole, natural state, what’s the logical endpoint? Obviously, eating as many “raw” foods as possible. Many people have taken this path, but is it a good idea? The concept of a raw food diet goes back a long, long time, and there are books advocating for it dating back over one hundred years. Proponents of this eating pattern claim that any heating of foods destroys enzymes required to properly digest the food. They also point to heat destroying certain nutrients and that cooking food at high temperatures creates cancer-causing toxins. It’s also important to know that there are several variations of a raw food diet. The most extreme version is e

Winter Blues and Exercise

According to the Mayo Clinic, there are links between depression, anxiety, and exercise—although the links aren't quite clear, there are benefits to working out and easing the symptoms of anxiety and depression! Studies have shown there's a positive correlation between improved mood and exercise, which could come from a multitude of things. Exercise can help increase energy levels, help you get enough sleep each night, and helps you socialize with people. Exercise also improves mood by increasing serotonin (a hormone that helps your brain regulate mood, sleep and appetite) and increasing levels of endorphins (which are natural mood lifters). People who exercise regularly have fewer symptoms

The Problems with…Paleo

This blog post will be the first in a series looking at trendy diets and the problems with them. If you have questions about keto, that topic was covered in a past blog post that holds up well two years later. The alkaline diet has also been examined in this space already. As for the “Paleo” diet, it’s been around for a little while now. The diet aims to mimic the food choices of our ancestors from the Paleolithic era, which is often called the “Stone Age.” Why would we want to eat like our Paleo ancestors? The thought process behind the diet is that since we ate a certain way between 10,000 and 3 million years ago, our best food choices today are those that mimic this eating style. The mode

What is Personal Training?

Personal training is available at Belle Square and Riverside Center for members who want to create a personalized gym experience. With a personal trainer, you will identify goals and create a plan of action to help achieve those goals with the guidance of your very own personal trainer. The certified personal trainers at Riverside Corporate Wellness will help you with proper exercise technique and gaining confidence at the gym! Some benefits of having an RCW personal trainer, as explained by a personal trainer on staff, include: Increased motivation and accountability Quality one-on-one instruction Tips on correct form New workout ideas Assistance in reaching your fitness goals Providing fit

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