83. 85. 94. These numbers are really important. Life changing actually, and I don’t say that lightly. After hearing about Oura Rings for a while, a client approached me and suggested we both try them. What follows is my Oura Ring review after 2 years of wearing it consistently. […]
It can be hard to sort through the noise and confusion of the health, fitness and nutrition worlds. But one truth backed by research and supported by experts is that strength or resistance training is the best thing you can do to improve your overall health. […]
The relationship between muscle, menopause and glucose are inextricably linked if you seek optimal health. A few weeks ago, we shared a post discussing the importance of muscle for metabolic health. Muscle — and, in particular, having more muscle — is linked to better insulin sensitivity and glucose utilization. The body also burns more calories at rest when it has a higher amount of muscle, making it easier to maintain a healthy body weight and also maintain bone density. […]
For most of us, time in the gym is centered around two key factors. We want to live a long healthy life free of disease and we want to enjoy every minute of it with as few limitations as possible. We look at these as the concepts of Lifespan (a long healthy life) and Healthspan (a life free from limitations and pain). And in both instances, muscle is one of the key organs to support our goals, largely for the significant impacts muscle has on our metabolic health. How well (or not) we metabolize the food we eat impacts nearly every system in the body. […]
Men can benefit greatly from properly designed strength and conditioning work. It is worth discussing some of the specific strength training recommendations for men, and how those recommendations can apply to women as well. However, these recommendations can change based on variable circumstances and training goals. Every individual is unique and different, so knowing as much as we can about how to take advantage of our strengths to overcome our weaknesses is critical. […]
I wrote a recent post about why and how to get your kids to start moving and exercise more. Focusing on kids and strength training specifically, what should be the primary focus? And what are they getting out of doing something like lifting weights in the first place? We already know the basic benefits of lifting weights: heart health, bone density, blood pressure, and the other general health markers. This post focuses on the benefits of increasing muscle mass and how that muscle leads to fewer injuries, better balance, improved coordination, foundational core strength and confidence. […]
When should kids start exercising? And what’s the best way to get kids interested in exercise? This is a common question parents have when they understand all the benefits of exercise in general. Strength training is a key part to an exercise plan for any age but sometimes there are concerns about whether or not lifting weights can stunt growth. […]
Metabolic management is at the forefront of many minds when joining a gym. Maintaining a healthy metabolism and weight will ensure your mind and body stay well balanced and function efficiently to survive and thrive through all sorts of emotional and physical stress. Diet is the most important factor in weight distribution, but exercise and its myriad of physiological benefits are a close second with regard to metabolic maintenance and body composition. […]
Menopause — the period of time following the last menstrual period — typically occurs between the ages of 48 and 55. In the United States, the average age is 52, but can be earlier; women who are undernourished, smokers, or live at high altitudes are especially at risk for an earlier age of menopause. Menopause is “confirmed” as having occurred if a woman does not have a menstrual period for 12 months. Due to the shift in hormones during menopause, the body experiences a variety of physiological and psychological symptoms. But these hormonal changes can also impact exercise and training. […]
Hiring a personal trainer can be a really hard decision. It’s a big investment; in time, money, energy and trust. What should you consider when hiring a personal trainer? The person you hire should be prepared to guide you through a new health and fitness journey on a path towards progress for the goals you will set together. None of these things should be taken lightly. And there may be more choices than ever in selecting a trainer. Both new facilities and the online space are seeing strong growth. […]
Throughout history, gender bias has left women’s health vastly underrepresented and under-studied. This is particularly true when it comes to research in sports and exercise science. This article will share with you the research and science behind why women should lift heavy weights. […]
Exercise benefits the brain in many measurable ways. A popular book among our team of personal trainers is “Spark: The Revolutionary New Science of Exercise and the Brain.” Written by John J Ratey, MD and Eric Hagerman, “Spark” argues that exercise helps produce “Miracle-Gro for the brain.” Most of the evidence supporting this argument was drawn from the previous decade of studies on learning capacity, cognitive decline, and brain health. The book is now seven years old, making some of that evidence almost old enough to vote. […]
Strength training and cardiovascular conditioning are the bread and butter tools of a personal trainer, even though we might not necessarily want you to eat bread and butter. On top of encouraging a healthy and well-balanced diet, making sure you get enough time working out in both domains of exercise is important to overall health. So why is cardio important? Working out can have many benefits like brain function and bone density. Focusing on cardio and conditioning specifically, endurance based exercise will improve your health; things like body composition, blood pressure, heart health, mental health, all-cause mortality and so on. When it comes to higher intensities specifically, research shows that vigorous intensity activity can lead to better cardiac health, metabolic function, and physical ability when compared to moderate intensities. […]
There are numerous benefits to strength and resistance training; greater strength, increased mobility, reduced injury risk, improved quality of life, and many others you’ve undoubtedly heard before. But how does exercise increase bone density? One of the understated benefits of strength training is bone mineral density and preventing osteoporosis. Strength training and load bearing exercise is one of the primary tools you can utilize to maintain or build up your bones. […]
Cardiovascular exercise is a key element in a well rounded wellness program. But the how and why can get confusing! Check out Jeremy’s video all about what your cardio plan should include each week. […]