Archived Posts
Portrait of a College Athlete – Bethany, Cross-Country Runner
When you meet Bethany it wouldn't be surprising if your first thought is, “Wow, she is in incredible shape!” In fact, she is in such incredible shape that it is hard not to quickly jump into asking her what she does, what her workouts are…even better, what’s her...
Is it true that if my heart rate is not in a ‘fat-burning zone’ that my body burns muscle?
Is it true that you need to find the perfect balance of your heart rate during cardio, or else you will start to burn muscle instead of fat? – Daniel M. No. The use of MUSCLE for energy doesn't really happen during exercise. What you are referring to is associated...
I can’t seem to stay full, what can I do so I don’t constantly feel hungry?
I can't seem to stay full. I come in from a workout and I am ravenous, and my body craves carbs. I try to eat smaller portions and it seems like it is not enough, so I try to fill up on veggies. Also, I try to drink plenty of water because I have read that often...
How to get a Flat Belly, Instead of a ‘Jolly’ One, This Holiday Season
Debbie J., MS, RD contributed this article - Is having a flatter belly on your holiday wish list this season? Welcome to the club. I am sure you share the same holiday wish list of most of our members! Your wish can come true, but only with hard work and...
Should you consume more protein before or after your workout?
Should you consume more protein before or after your workout? – Dralston You'll need some protein throughout the day, as your body uses it continuously and doesn't really store it. That said, just speaking of the 2 hours pre/post your strength training, you...
I’m stuck! How can I break my weight loss plateau?
I work out 6 days a week and do 1 hour of cardio and 1 hour of lifting daily. I eat pretty well, limiting my diet to below 1600 calories and 50 carbs daily, but for the past month I've been struggling to break a weight loss plateau. I have been losing and gaining...
Weight Machines 101 – Leg Machines – Complete Leg Exercises – (Part 2)
Doing exercises that work your entire leg, from your butt to your calves, is an excellent way to get the most out your leg workouts. By doing these exercises you not only work more muscles, but all of the largest muscles in your lower body as well. Working and...
Can you tell me the benefits of coconut oil and coconut milk?
Can you tell me the benefits of coconut oil and coconut milk? – Miguel There may be a rise in beneficial HDL cholesterol with consumption of coconut oil or milk, but with it comes a rise in damaging LDL cholesterol. Coconut oil is mainly fat---and 85% of it is...
Mystery of the ‘Thanksgiving Food Coma’ Revealed
Debbie J., MS, RD contributed this article - Remember last year’s Thanksgiving? Overflowing portions of rich holiday dishes strewn across the table and a turkey so big that nothing else fit in the oven. Thanksgiving dinner always seems to be followed by a period of...
10 Ways You Can Prevent Weight Gain this Thanksgiving
By Mark Barriere This is the biggest calorie feast of the year! But can you really do that much damage in one day? In one day, probably not, but it can lead to a spiraling effect of uncontrolled eating from now until the New Year. There are steps you can take to...
Is Greek yogurt healthier than regular yogurt?
What are the benefits of eating Greek yogurt? Is it healthier than regular yogurt? If it is recommended, what's the recommended weekly allowance? Asra J. Great question! Greek yogurt is known for its higher protein content. Unflavored (plain), it's also lower in...
What are vegetarian things I can eat that contain a lot of protein?
I don't eat meat/chicken; nothing non veg but I eat eggs. What are the vegetarian things I can eat which contains a lot of protein? –Navdeep G. Vegetarian protein sources are primarily legumes, nuts, seeds, certain grains (such as quinoa) and vegetables. Chances...
Weight Machines 101 – Leg Machines – (Part 1)
There is no denying the importance of working out your legs. Even if you aren’t concerned with having beautifully sculpted stems, there are a number of reasons to include leg exercises as part of your weekly workout program. Strength and development training for...
Are juice diets good for you or do they hurt more than they help?
Are juice diets good for you or do they hurt more than they help? –Samantha B. They are good for 1-2 days; hurtful for longer periods. An all juice diet may be effective to kick-start a cleanse, weight loss plan, or fast, but is not suitable long-term. You'd be...
After Losing Almost 100 Pounds, Karrie’s Next Challenges – A 10K and Half Marathon
Even though she had lost almost 100 pounds, Karrie wasn't entirely serious when she said, “Maybe one day I’ll run a marathon.” Well, she didn't think she was being serious anyway. Immediately after making this statement people began telling her that she should do...
Which foods should I cut out of my diet and which should I eat for my body type?
How do I know what the “right” foods are to cut out of my diet and/or to eat more of to lose weight for my body type? I feel like no matter what I do I cannot lose weight. Any insight would be appreciated!! –Shannon K. Beyond sensible eating, how you know what to...
Core Work Outs and Ab Exercises 101 – Part 1
A flat, tight, beautiful stomach seems to be a goal for just about everyone who walks through the door of a fitness club. For those of you who have just begun your quest to create a healthier and fitter you it is important to know where to begin and what to do to...
Is it okay to roll out of bed and go straight to the gym without eating?
Is it okay to roll out of bed, go straight to the gym and then come home and eat breakfast? Because if I eat first and then workout, my stomach hurts and my acid reflux activates. Even if I wait two hours after I eat this happens. Thanks! –Chelsea P. Many people...
From Recruit to Law Enforcement Officer – James’ REAL STORY
When you talk to James, he is charismatic and genuine. He welcomes you with a smile and a hand-shake, and at the same time you can sense something more; there is a confidence or “presence” about him. In fact, it is something you may notice when you meet other...
Can I convert fat into muscle to lose 9% body fat?
My goal is to convert body fat to muscle. I am female, 59 years old, 120 lbs. I want to eat for energy and not be hungry. My current body fat is 33% and would like to be 24%. –Lola M. It is important to note that our bodies do NOT actually “CONVERT” fat into...