Frequently Asked Questions And Articles of Interest

Remember 150! 

This is the minimum number of minutes of exercise and non-exercise-specific activity you should get each week. Add it up: A training session, which is structured exercise (X min) + other non-exercise activity, such as cleaning, walking your dog, playing pickleball, doing yard work etc. Does it come out to 150 or more? If not, step things up a notch. Stretched for time? Ten minutes here, ten minutes there, it all adds up. Everyone is encouraged to do more than 150 minutes, however, for added health benefits. We know life happens and busy schedules prevail, so do what you can but do something! And keep in mind what you do and how often you do it sets the example for children and grandchildren, so show 'em what you got! Stay moving! 

**

TIP: Sitting saps our energy, makes us feel lethargic and does nothing for our mood. How can we enjoy life when we're sleepy or grumpy?  

"I was (tired / stressed / not feeling well...) when I arrived for my training session, but after working out, I feel so much better!" 

(numerous clients)

Stop the madness! Carbs are your friend. Carbs are what fuel our body. Complex (good) carbs (i.e. whole grains, vegetables, brown rice, pasta ...) are like gas in your car. When you have a full tank you can go for miles. Without it, you go nowhere fast. 

The key is balance. When we eat carbohydrates the body breaks them down into glucose, which is used for energy. This energy is what fuels our bodies. Glucose is the main source of energy for our brain and nervous system, too! They get a bad rap because when we eat too much, the excess is stored as fat. This is a very simplistic version of how the body manages carbs, but you get the idea. Be reasonable in how much you consume (energy in) and how often you exercise (energy out) to keep a good balance. 

**

"What if I pig out on a pizza or a big bowl of pasta? It's sooo good?" Well, you're right about that, but don't beat yourself up. Just be smart the next day and modify your eating to adjust if you had an indulgence one day. Make good choices on a regular basis, burn calories through exercise non-exercise specific activity and stay positive. Click HERE to read more from the Mayo Clinic on carbs and their impact on good health.

What I routinely ask clients when they bring this up is, "what are you eating? No matter how much time we spend at the gym, if we're not eating a balanced diet to include macronutrients (good carbs, fats and protein) and micronutrients (vitamins and minerals) then all the exercise in the world won't have the desired effect. Our body needs solid, balanced nutrition to function. For weight loss -- remember, we can't exercise away a bad diet! 

While a simple formula of calories in must be less than calories out -- our bodies are complex. Each individual is unique so what works for you may not work for someone else. Be sure to talk with your primary health care provider before trying to diagnose any health concerns you may have, however, about weight loss (or gain). Exercising on a regular basis is good no matter what, but your body needs the proper fuel to keep going.

What I routinely ask clients when they bring this up is, "what are you eating? No matter how much time we spend at the gym, if we're not eating a balanced diet to include macronutrients (good carbs, fats and protein) and micronutrients (vitamins and minerals) then all the exercise in the world won't have the desired effect. Our body needs solid, balanced nutrition to function. For weight loss -- remember, we can't exercise away a bad diet! 

While a simple formula of calories in must be less than calories out -- our bodies are complex. Each individual is unique so what works for you may not work for someone else. Be sure to talk with your primary health care provider before trying to diagnose any health concerns you may have, however, about weight loss (or gain). Exercising on a regular basis is good no matter what, but your body needs the proper fuel to keep going.

What I routinely ask clients when they bring this up is, "what are you eating? No matter how much time we spend at the gym, if we're not eating a balanced diet to include macronutrients (good carbs, fats and protein) and micronutrients (vitamins and minerals) then all the exercise in the world won't have the desired effect. Our body needs solid, balanced nutrition to function. For weight loss -- remember, we can't exercise away a bad diet! 

While a simple formula of calories in must be less than calories out -- our bodies are complex. Each individual is unique so what works for you may not work for someone else. Be sure to talk with your primary health care provider before trying to diagnose any health concerns you may have, however, about weight loss (or gain). Exercising on a regular basis is good no matter what, but your body needs the proper fuel to keep going.

What I routinely ask clients when they bring this up is, "what are you eating? No matter how much time we spend at the gym, if we're not eating a balanced diet to include macronutrients (good carbs, fats and protein) and micronutrients (vitamins and minerals) then all the exercise in the world won't have the desired effect. Our body needs solid, balanced nutrition to function. For weight loss -- remember, we can't exercise away a bad diet! 

While a simple formula of calories in must be less than calories out -- our bodies are complex. Each individual is unique so what works for you may not work for someone else. Be sure to talk with your primary health care provider before trying to diagnose any health concerns you may have, however, about weight loss (or gain). Exercising on a regular basis is good no matter what, but your body needs the proper fuel to keep going.

What I routinely ask clients when they bring this up is, "what are you eating? No matter how much time we spend at the gym, if we're not eating a balanced diet to include macronutrients (good carbs, fats and protein) and micronutrients (vitamins and minerals) then all the exercise in the world won't have the desired effect. Our body needs solid, balanced nutrition to function. For weight loss -- remember, we can't exercise away a bad diet! 

While a simple formula of calories in must be less than calories out -- our bodies are complex. Each individual is unique so what works for you may not work for someone else. Be sure to talk with your primary health care provider before trying to diagnose any health concerns you may have, however, about weight loss (or gain). Exercising on a regular basis is good no matter what, but your body needs the proper fuel to keep going.

Metabolism = Energy balance.

Metabolism is all the chemical reactions that take place in the body in order to maintain itself, and that's not an easy task! Metabolism is intimately involved in all things associated with our body weight and body fat regulation. It's all about energy in (food consumed)  and energy out, which is achieved through a variety of ways from scheduled exercise (see you at the gym!) to other daily activities like walking the dog, playing with your kids/grandkids, shopping, cleaning, yard work, and even eating and digesting the food we eat. Not to get too technical here, but another way of saying this is metabolism is all about energy balance; the relationship between what energy is taken in and how much energy is going out. Weight change is a function of energy balance. Just know that you are unique and no two people's metabolism is the same. Stop comparing yourself to others!! Love yourself, keep moving, and make good nutritional choices. For more on metabolism from the Mayo Clinic, click HERE.

If someone tells you not to eat a piece of fruit, run the other way! Fruit is loaded with important nutrients our body needs. Yes, some fruit has more sugar than others, but the sugar found in fresh fruit is natural sugar called fructose. This is not the same as sucrose, which is added sugar found in many canned or packaged products, desserts etc. Fresh will always come out on top for the best way to consume fruit. Loaded with vitamins, minerals and fiber (eat the skin!), fresh fruit is a wonderful thing for our skin, eyes, brain, digestive system. The list is long. Eating fruit doesn't have to be just by itself if you are finicky. Give your salads, yogurt, cottage cheese, main dishes some added color and flavor by adding berries, apple or pear slices, for example. 

*

Diabetic, pre-diabetic? Absolutely, you should manage and watch the amount of sugar you consume, but just know the difference. Low blood sugar? Reach for a piece of fruit instead of a cookie or doughnut. Do discuss any concerns about sugar with your primary care provider. For more on sugars from Harvard Health click HERE.

Great question! 

Because there is SO much information out there no wonder it's hard to know what and who to believe and trust. Here are a few simple rules of thumb: 

When reading an article check to see if the piece has been medically reviewed by a professional, such as an MD or RD (registered dietician). The article will routinely show that at the top of the page under the byline or to the right at the top of the page.  Sometimes there will be a short bio of th author at the bottom of the article. Check credentials. If reading a news article, be sure whomever is being quoted has their credentials included in the piece. Taking the word from someone famous (i.e. your favorite rock star or actor), is risky at best, unless they, too, are certified in the health field. Check out my Resources page for credible sites where you can search what you are interested in to learn more. 

No!!  A pound is a pound no matter what. Is a pound of apples heavier than a pound of walnuts? You may only have 1 or 2 apples to make a pound, compared to many, many walnuts, but you still have a pound. A pound of each looks different, however, and that's true with fat vs muscle. Muscle is lean and more dense than fat. Excess fat gives a soft and less-toned appearance, whereas muscle gives a leaner, more firm appearance. Muscles use more energy and burn calories, keeping our metabolism revved up. When we talk about weight loss what we really should focus on is losing fat, not muscle. This is why strength training (using your body weight, free weights etc.) are so important. And don't forget your protein while keeping an eye on portion sizes to maintain a good balance between energy in and energy out. For more about this one check out this article from Health.com .

Customers have questions, you have answers. Display the most frequently asked questions, so everybody benefits.