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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Afraid to Move Part 2

From the Land of Iron and Miles, Goal Setting
How do I know which exercise is best?   The other version I hear of this is, “Does (insert exercise program) actually work or is it BS?” This is part 2 of a little series of drawing ideas I had about those county fair type facehole boards you put your head into to take a silly picture.  If you haven't read part 1 go here for the whole explanation.   You might not even know until you try them Essentially, I interpret these sorts of questions as I’m a busy person and I don’t want to waste my time doing something that won’t get me to my goals.  This is usually because my answer to the above question is, “Well, what’s your goal?”  Unless you know what that is, it’s pretty hard…
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Setting Up a New Routine

Exercise Deep Dive, Goal Setting, Making Change
Micro-task your way to a new routine! Incorporating a lifestyle change means that it has to find a place inside your daily life.  There are only so many hours in a day and everything that needs doing already has it’s place.  That can be a major problem when it comes to making a lifestyle change.  Since everything we are already doing has a spot on the schedule, something has to give.     Essentially, your time is already routinized and so what you’re trying to do is steer that ship onto a new heading.  In order to do that and be effective long term it might help to follow a few principles.  Be specific on what you’re goal is.  “I want to start an exercise routine,” is not specific enough.  Instead,…
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Meal Planning Tips for Success

How To, Meal Planning, Recipes
One of the biggest challenges for my clients seems to be meal planning. I feel like when I ask how meal planning is going I get an audible sigh and not a real, ‘want to’ answer. I decided to outline what we do in our house to help others feel a little motivated or inspired. Meal planning is one of the biggest ways to lose weight and to save money. A lot less wasted food!  For me, with all my food issues, I need to have a meal plan. The plan outlined below comes out of complete necessity since running to grab take out can be difficult and, well, boring when left with just a few choices. Also, I love having my lunches already taken care of for the next…
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Spring Salad

Recipes, Veggie of the Month
One of my favorite memories growing up was picking wild fresh asparagus when visiting my aunt and uncle in Nebraska. Picking this strange vegetable fresh and then cooking it up salified my love of asparagus.  It was because of this fond childhood memory that a couple of years ago I tried growing it to no success. For the past two years I have nurtured and watered and tried to keep my little asparagus plants alive. Unfortunately this spring the plant was just dead. So I headed to Trader Joes to pick my asparagus instead of enjoying it fresh from the garden. Since I am constantly trying to get more vegetables into my daily diet as well as preaching to all my clients to eat more veggies I thought I would…
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