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Posted by in Uncategorized on April 26, 2017

When striving to have a healthy nutritional lifestyle one one of the recommendations is eat foods that are alkaline in nature and minimize foods/beverages that are acidic. Although your body is both alkaline & acidic, it is best to be more alkaline. There are some tests to find out where you’re at so that you can see where you land on the scale. Being too acidic can lead to being tired, digestive problems, and some research suggests that it creates an environment that when left unchecked can lead to disease and possibly cancer (this is debated).

However, its best to focus on consuming more alkaline based foods consistently to improve overall health. Here is a  list:

Himalayan Salt
Real Salt

Avocado
Broccoli
Cabbage
Celery
Cucumber
Endive
Garlic
Grasses (alfalfa, kamut, straw, shave, wheatgrass, etc.)
Kale
Parsley
Sprouts (alfalfa, bean, pea, soy, etc.)
Spinach

Arugula
Beets
Basil
Capsicum/Pepper
Cabbage Lettuce
Carrot
Chives
Collard/Spring Greens
Coriander
Endive
Ginger
Green Beans
Leeks
Lettuce
Mustard Greens
Okra
Radish
Red Cabbage
Red Onion
Turnip
Zucchini

Lemon
Lime
Rhubarb

Make a conscious effort to add these into your current diet and your body will thank you for it!

Most people know their blood pressure, cholesterol, & blood sugar numbers. But do you know your Body Fat %?  If you don’t I suggest to get it tested and I recommend the most accurate methods:  

1. Dex Scan

2. Bod Pod

3. Hydostatic

4. Ultrasound Body Scan (What we use)

There are other methods but they are not as accurate or reliable. Regardless, it’s important to know your Body Fat Number.

Here are charts for both Men & Women:

http://www.accumeasurefitness.com/body-fat-measurement-charts-for-men-and-women.html

So, utilizing one of the method listed above I suggest you get your Body FAT % and if its too high set a goal to lose body fat and then test/remeasure every month to track your progress.

There are 2 cliches in the fitness world that are quoted often…..

“Abs are made in the kitchen, not in the gym”

“Results are 80% nutrition/20% working out”

Although I agree in general with those statements I would argue that the percentages are debatable based on the individual. Quite frankly, some people can get away with eating no so well and still look great. Plus, some people work out 6 or more times per week. It really can vary.

However, I COMPLETELY agree that in order to maximize results both nutrition and exercise are “ab”solutely necessary. 

What to do? Both….Workout 4 – 5 times week with a variety of exercise. Example for a perfect week:

3 Days weight training M/W/Th, 1 day Yoga on Friday, 1 day of a 10 mile bike ride on Sat or Sun

Make sure you have a good mix of things, not over training  in any single area. Balance & Variety are key.

In our ever growing overwhelming information society it can difficult to know what is the best workout for your goals, your fitness level, and your body.  The best way to start is by having a Comprehensive Fitness Assessment completed that tests just about everything:

1. Upper Body

2. Lower Body

3. Core

4. Cardio

5. Flexibility

6. Imbalances or old injuries

Once the assessment is complete you’ll know where you’re starting and what you need to improve and focus on. Plus, you’ll want to incorporate your personal goals into the program in conjunction with a good nutrition plan (Not a temporary Diet).  Not every exercise is for Every”Body”….get it?  Make sure the program works for you and your body.  More specifically, maybe you need to do Circuit or Total Body training or perhaps you’re more advanced and can do Body Parts split up throughout the week. 

And there are other aspects of training that can include kettlebells, free weights, tire flipping, medicine balls, cardio intervals, machines, a variety of different core exercises, and plyometrics. The best way to determine this, as mentioned, is the Fitness Assessment + your goals.

Posted by in Uncategorized on March 24, 2017

Body composition is the single best way to track your results when you’re trying to lose fat. Why?  because people sometimes cut calories too much when they start an exercise program and may lose muscle in the process. Having a tool such as a Dexogram, Calipers, Hydrostatic, Bioimpedance and what we use in our personal training business  is Ultrasound to track how much muscle & how much fat our clients have. All of the aforementioned ways have their pluses and minuses.  But it’s important to use a tool to track Body Composition. Consider it a form of navigation. You have to know if you’re headed in the right direction. If not, you have to make a course correction based on the results. For example, as I mentioned in the beginning if too many calories are cut you may lose muscle. Increasing protein or good fat intake may allow the body to burn excess fat stores while keeping (or even gaining) precious muscle.

Furthermore, I have personally seen clients rely too much on the scale too and only focusing on weight…Big Mistake. Why? Here’s true to life examples….Time and time again I have had clients step on the scale and it indicates that they only lost 2lbs in 30 days. Instantly, they are frustrated and I tell them to wait until all measurements are complete. Sure enough, after doing their body composition and inch measurements they may have gained 3 lbs of muscle and lost 5lbs of fat while losing inches explaining the only 2lb weight scale difference. It happens all the time.

The Bottom Line: Utilize a Body Composition tool system and focus on what you’re made of and not what you weigh. Over a period of 6 months – to a year dependent on goals, I’ve seen clients lose 20lbs of fat while gaining as much as 12lbs of muscle which leads to lower body fat, more metabolic muscle, firmer body, more strength, lower blood pressure, increased energy, better cholesterol, improved blood sugar, and most importantly…..a New Body!

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