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Saturday, April 19th, 2014 - Shane Doll

Ask most anyone off the street what’s the best diet strategy to lose body fat and you’ll likely hear something along the lines of going low-carb.

Fitness trainers have been providing the same run of the mill advice for years, and while there are certainly some benefits with carb reduction at times, the use of low-carb dieting for fat loss does have its limitations.

In fact, with some individuals low-carb dieting may be the underlying reason why they’re dead stuck in a fat loss plateau and no longer seeing the body composition changes they desire.

It’s the dark, dirty little secret with low-carb diets that nobody wants to talk about, but I will. The truth needs to be told as this is a subject full of misconceptions that’s leaving a lot of people frustrated. You may be thinking, “but hey wait a minute Shane I know lots of people who have lost weight on a low-carb diet.”

There’s no question about it and I’m not denying that a low-carb diet can be a viable option (with some individuals under certain conditions), but hear me out as I can point you to cases where not getting enough carbs becomes part of the problem and not the solution.

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Friday, January 24th, 2014 - Shane Doll

I received a question this morning from one of my readers regarding what could she do to help with hot flashes. Since I specialize in coaching middle age men and women this is a subject I’ve spent considerable more time researching than your typical fitness trainer.

While I don’t pretend to be an endocrinologist and steer clear of providing direct protocol for menopausal treatment, I can share with you some recommendations.

At the root of hot flashes we’re dealing with hormonal fluctuations in the body so there are some things women can do that may help their situation.

Again talk with your health care provider about hormone regulation, but here are some exercise and nutrition related suggestions that may help with hot flashes.

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Tuesday, December 31st, 2013 - Shane Doll

I sat down this morning with a cup of coffee and a notepad to brain dump some ideas for topics I’d like to discuss on this blog for 2014.

As I sat and pondered different ideas it occurred to me that I really need to do a better job with connecting on the mental aspects of a healthy lifestyle.

Sure I love discussing the latest research, training tips, diet strategies, etc, but this is my passion so it’s relatively easy for me to write about these subjects.

But then I started thinking, what about the person who’s currently doing very little for their fitness and health?

The more in-depth discussions don’t connect with these folks because they’re stuck in unhealthy habits.

Now granted there are some individuals who really don’t care and have no problem telling you that. It’s like they’re proud of their unhealthy habits and avoidance of anything that even resembles physical activity.

While I understand not everyone is going to be a health nut or workout fanatic, it’s always seemed silly to me that some people  would choose to totally neglect the most precious gift they have, their health.

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Thursday, December 19th, 2013 - Shane Doll

I’ve long been a proponent of ditching sodas from your diet since they provide zero nutritional value to the body. It’s no secret that regular soft drinks contain empty calories from lots of sugar which contributes to weight gain.

However, what’s confusing to a lot of folks is how “diet” sodas, with no sugar or calories, could actually trigger weight gain as well.

Believe it, because there’s nothing “diet” about a a diet soda. New research is shedding some light on how diet sodas can wreck your metabolism and sabotage weight loss in ways that might surprise you. Artificial sweeteners certainly play a role, but it goes deeper than that as it appears the carbonation may also be in the mix.

If you’re a diet soda drinker you’ll want to put some serious thought into what these drinks are doing to your body. Alright, I’ve done some homework and dug into some of the research studies and this is what I’ve found…

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Friday, December 13th, 2013 - Carol Graham

Ingredients:
¼ cup coconut flour
⅛ teaspoon celtic sea salt
⅛ teaspoon baking soda
3 large eggs
¼ cup vegan shortening
2 tablespoons honey
1 tablespoon vanilla extract Read the rest of this entry »


Thursday, December 5th, 2013 - Shane Doll

In this third and final post of my mini-series on fitness training tips for the middle age and older adult, I’m going to briefly cover some of the more efficient and effective ways to exercise.

This is a subject that I’ll be going into extensive detail on in my upcoming book, “The Lean Code Method – Body Transformation For The Middle Age Adult.”

I can’t emphasize enough how important it is to create a fitness routine that matches up with individual needs and goals. While all types of exercise in general can be beneficial from a health standpoint, some routines will be more effective and appropriate than others depending on a person’s age. A FitnessTrainer is really good at making sure you are doing the right motions for your level of fitness, over training is dangerous but even just a little training done improperly can also be dangerous.

In short, what you did in your twenties and early thirties for exercise and fitness may not be a good fit when you get older. Things change, your body has changed, therefore your fitness routines should be changing with it.

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Tuesday, November 26th, 2013 - Shane Doll

No this won’t be another post on the number of calories in a typical Thanksgiving meal or anything like that. Most of us don’t really want to know how long it will take to walk off the mashed potatoes and pumpkin pie anyways.

I’m sure that information is out there somewhere, but I wanted to share a slightly different message about indulging over the holidays. After all, I don’t know about you but I’m going to be watching football after Thanksgiving dinner and not doing laps around the block.

When I sat down to think about what to write for this week’s blog post, I pondered on what I could share from a bigger picture perspective.

What popped into my head was a unique saying that my father used to tell me.

This was a line I typically heard as I was headed out the door in my younger years on a Friday or Saturday night when he knew I’d probably be up to no good.

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Thursday, November 21st, 2013 - Shane Doll

In part two of this mini-series on fitness training tips for the middle age and older adult, I’m going to be addressing the subject of fueling your body prior to workouts.

This is a topic where you’ll find a lot of different advice depending on who you ask.

Pre-workout nutrition is not a one-size-fits-all matter. Again, nutrition strategies will vary with an individual’s age, their unique needs, and the type of physical activity being performed.

What I’m about to share with you are recommendations for middle age and older adults who are performing resistance training and/or cardiovascular workouts which are typically 45 minutes or less in duration.

Obviously, these recommendations may be somewhat different for a younger athlete or those completing longer duration workouts or endurance events which last 60-90 minutes or more.

Lastly, let me preface this discussion by saying that I fully recognize the fact that each person, regardless of age, will find experimentation to be helpful in finding what works best for them.

I’m simply going to be sharing what I’ve found to work best for myself along with a large portion of my middle age and older clientele.

More after the jump…

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Thursday, November 14th, 2013 - Shane Doll

This is the first segment in a short mini-series of articles I’ll be doing on coaching tips for fitness training in the middle age and older adult population.

This will serve as an inside peek into a segment of my upcoming book, “The Lean Code Method” – Body Transformation For The Middle Age Adult.

In today’s post I’m going to briefly discuss some of the physiological changes that are common place with us middle age and older adults, and how this should influence our exercise regiments.

As someone who’s now in my early forties I can fully relate to these changes far more so now than when I was younger.

The simple fact of the matter is I’ve had to change up quite a few things about my fitness training routines over the years. Long gone are the days of being able to train hard 4-5 days a week and still be able to stay out all night on the weekends, etc.

Recovery phases, stretching routines, getting sufficient sleep…these are just a few of the things that become increasingly important as you get older. Fitness coaches reading this article (hopefully mine are) should take note, even if you’re younger, since many of your clients will fall into this category.

More after the jump…
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Friday, November 8th, 2013 - Carol Graham

Ingredients:
• 4 oz. unsalted almonds
• 4 oz. Whey Protein Isolate
• 4 tbsp non-fat plain Greek yogurt
• 2 tbsp unsweetened cocoa powder
• 4 packets Splenda® (or stevia) Read the rest of this entry »