Why Weight Training is a must for Weight Loss

Exercise Deep Dive, FitNews
Want to lose weight....lift weights. As a trainer you get asked a lot of questions. They are often the same questions. This one is a popular one…. What exercise is most beneficial for weight loss. Cardio or weights?  My, sometimes, surprising answer is both but emphasize weights. We all know the many benefits of weight training. Improved bone density and glucose utilization, an elevated metabolic rate (hint this helps with weight loss!) and insulin sensitivity, increased strength, not to mention a boost to your mental health. We know there are benefits to lifting weights but rarely do we think weight training is a must for weight loss. Usually the question is - doesn’t cardio burn more calories? Or when I need to lose weight I just start running. Then I’ll lose the weight I…
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HIIT TRAINING: Yes or No?

Exercise Deep Dive, Exercise Ideas, FitNews, Free Programs
I get asked about HIIT training A LOT. ( Also known as High Intensity Interval Training.) There seems to be a new study that shows up every month or so talking about how it can save you time plus keep you fit. Over the past two decades this type of training modality has become all the rage. It has been the subject of many studies ranging from reducing obesity to helping to stabilize blood sugars.  HIIT training is basically physical activity that has brief intermittent burst of very intense activity, followed by a period of rest or lower intensity exercise. HIIT can be performed using weights or as a cardiovascular workout. An example of a strength training workout using HIIT Training may look like this: SquatsPushupsLungesPullupsPlanks Repeat all above for…
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Celeriac Pancake

FitNews, How To, Meal Planning, Recipes, Veggie of the Month
One of my favorite foods my mother would make growing up was a potato pancake. I loved that greasy potato crisp! My mother rarely cooked so this was always a treat when she made one.  It's funny how these childhood memories translate into adulthood without really realizing it. This memory of my mom making that amazing potato crisp really came back to me when I started to think of recipes for this month.  I know that celeriac pairs well with potatoes and has the consistency needed to make a good pancake crisp. Today’s recipe is a different take on my mother’s recipe. I’ve added celeriac root to add a little flavor and as stated in the last blog it helps to add a little fiber and less carbohydrates than potatoes…
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Pickled Beets

FitNews, How To, Meal Planning, Recipes, Veggie of the Month
Our final beet blog! Some of you are very happy to moving on to a new veggie. I base this on how many times I’ve been asked in the last week - So what’s next month’s vegetable? To wrap up there are just a few more important things to consider when choosing and preparing beets.  First, picking out the best beets. For all those gardeners out there, freshly picked beets will keep for months not washed in the refrigerator.   However if you are going to the store the best beets to pick are usually those with the leafy greens still attached. This is a sure sign of freshness. Make sure not to throw away those fresh leaf greens! They are great to add raw to a salad or saute or…
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Beet Hash

FitNews, How To, Meal Planning, Recipes, Veggie of the Month
I’m not going to lie this month has been a little rough to blog about and to eat so many beets. However, researching beets and learning about their health benefits has motivated me to add them into our diet. To continue this learning process today we look at the pigment in beets called betalain. Which is named after the red beet (beta vulgaris) Here is what betalain can potential help with: Inflammation: All studies stated that this needs to be further researched, however, what has been found so far has been promising. For example, one study looked at using betalain-rich beet concentrate to reduce pain for individuals with knee pain. It showed that the individuals had reduced pain while taking the supplement. (2) Other studies have found betalains to have…
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