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The Fallacy Of Healthy Eating Equaling Fat Loss

over 40 fat loss Jun 04, 2022

Are you frustrated with not seeing the scale go down even after changing up your diet and eating healthy foods? If so you’re not alone. Over the years as a personal trainer, I’ve found this idea of eating “healthy” to be misleading for a lot of my clients. There’s often an automatic expectation that if you eat healthy you should start to lose weight. While it’s true that eating healthy foods is a cornerstone for a successful fat loss program in the long-term, we shouldn’t expect the pounds to just start melting off because we’re making better food choices. Fat loss is a more complex matter than simply the quality of calories consumed. Remember, we still need to factor in the quantity of calories as well.

Instead of trying to put foods into one of two categories (good or bad), I’ve found it works better to help educate my clients on how the body burns fat. In other words, we work together to find the best way for them to eat that...

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How To Overcome Self-Sabotage In Your Weight Loss Program

shane's coach's corner Jun 02, 2022

Let me paint you a picture of a scenario I’ve seen countless times over the past twenty years as a personal trainer. A new client comes into the gym ready to take action with losing weight and living a healthier lifestyle. They’re highly motivated and eager to start their diet plan and workouts. During the first few weeks the excitement only builds as they begin to feel better and have more energy.

But then out of the blue, completely without any real warning signs, they fall off the wagon and backslide into old habits! If you’ve ever started a diet or workout program and experienced this happening to you, I can assure you that you’re certainly not alone.

Self-sabotage is more common than you may think when going about making significant lifestyle changes. The important thing to understand is that its “change” and change can make people do some funny things. Often times, it’s things they don’t really want to do and don’t...

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Simple Trick To Help Avoid Overeating

over 40 fat loss May 18, 2022

I recently had a talk with a client that I thought would be a good subject to expand on as a coaching tip for the blog. Basically, this client has a good understanding of what to eat and what not to eat and is staying pretty much "inside the white lines" when it comes to healthy food choices. The problem is she’s not losing weight despite being on a healthy diet. Needless to say, she’s a bit frustrated with cleaning up her diet so much but not seeing the scale move.

With a little questioning it quickly became clear there were issues with overeating and portion control. I’ve said it before, and I’ll say it again….getting on a diet of “healthy” foods and cutting out the processed garbage is NOT a guarantee for fat loss. While this is certainly part of the equation, and needed mind you, but without a caloric deficit at some point, there’s not much need for the body to tap into energy reserves (fat).

For some individuals switching from...

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Energy Sources During Exercise And Effects On Weight Loss In Middle Age and Older Adults

I’ve often been asked about what makes the body use carbs or fats for fuel both during and after exercise, so today I’ll try to answer this question without hopefully getting overly technical. Bear with me on some of the details, but hopefully by the end of the article I’ll have provided clarity. We’ll get into how your body uses both carbs and fat in energy production along with how this pertains to exercise and weight loss. Understanding the differences will help you make more informed decisions with your pre and post workout nutrition if your goals include changing your body composition.

Alright, let’s start with discussing whether there’s a difference between how the body burns carbs or fats for energy. It’s important to first understand the body really cannot use either carbohydrates or fat directly (in their original form) for energy production. They both must be broken down into smaller units which the cells can then use for energy....

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Why Older Adults Should Most Definitely Prioritize Strength Training

over 40 fitness May 09, 2022

If I asked you what the most important form of exercise is for anyone over the age of 60, what would you say? A lot of individuals would say something like walking, and while aerobic exercise should be without question a top priority, I’d make an argument that strength training should have an even higher priority.

While some will quickly poo-poo that statement, stick with me for a minute while I make my case. Again, just to be clear, this isn’t to say aerobic exercise like walking isn’t beneficial. In fact, it’s something that all adults should regularly look to do for their overall health and wellness. Simply put, we’ve not been designed to sit, but to move! The more you move, the better you move and the more you sit the worse you move.

But the real reason I’m preaching to you today about strength training is that while I see a lot of older adults these days wearing Fitbits and other smartwatches to count their steps and monitor activity (which I...

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The Little Know Affordable Way To Receive Personal Training

shane's coach's corner May 05, 2022

Over the years I’ve had a lot of individuals express to me how they’d really like to have a personal trainer, but believed it was just simply too expensive. Now this is totally understandable seeing how hiring a personal trainer is certainly more of an investment than just joining a gym. However, the notion of personal training having to be expensive isn’t necessarily always true. Especially with the strategy that I’m about to share with you.

Comparing cost between hiring a personal trainer and a gym membership is an apples to oranges comparison anyways as there’s not much similarity between the two other than the individual having the intent to exercise with either option.

It’s no secret that hiring a personal trainer increases commitment with exercise if for no other reason than the financial investment paid up front for it.

Nothing works better to provide accountability like having hard-earned money committed in advance for appointments to meet...

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What Are The Best Ab Exercises To Help With Getting A Flat Stomach?

over 40 fitness Apr 13, 2022

As a fitness coach one of the most common questions, I get asked is how to improve the appearance of one’s midsection. Many people have been misled into believing that if they do hundreds of crunches and sit-up’s that they’ll end up with a tight, flat stomach.

The truth is that’s not the recipe! While crunches and sit-up’s can be part of well- balanced fitness regiment, you don’t have to do a ton of them, and they’re certainly not the path for fat loss. In my professional opinion, ab isolation exercises are just one piece of the total puzzle in building a strong core and flat stomach that functions as good as it looks.

Here is a summary of my position on ab training: 

  1. Most people are far too obsessed with traditional ab exercises (sit-up’s and crunches) and fail to understand the actual role your abs play in human movement. The primary role of your abdominal muscles is to stabilize the trunk (lumbar-pelvic region) so you can do...
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The Connection Between Sleep Deprivation and Weight Loss

Adequate sleep and recovery is one of the seven essential components needed for effective fat loss and body transformation. Without enough sleep your body stays in an on-going catabolic state where hormonal imbalances essentially block fat loss. As a double whammy, you’ll also be more likely to gain weight with stress related eating habits. Research has shown that individuals who do not get enough sleep are, get this, a whopping 73% more likely to be overweight than those getting 7-8 hours per night!

In today's blog post I’m going to explain just exactly why this happens along with providing you some tips on how to improve your sleep patterns and therefore your weight loss. The first principal we must come to terms with is that health and body composition hinges on sufficient rest and recovery. The old adage, “I’ll sleep when I’m dead” may sound cool but the truth is you’ll just get there quicker. You can only push the human body so hard for...

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What Type of Exercise Is Best For Improving Insulin Sensitivity?

Although most all exercise is beneficial for improving your health, is there one form of exercise that trumps all others in helping to stabilize blood sugar levels and improve insulin sensitivity? In today’s post I want to discuss this topic and share with you my thoughts based on personal experience and research.

Before we dive right in, I want to be perfectly clear with a few things up front. When I find a particular methodology with fitness training to provide a positive result and then I make reference of what I found, it doesn’t mean the science is settled and the case is closed. For crying out loud, haven’t we had enough of that lately? Take the information for what it’s worth and do your own experimentation and evaluation of the research associated with it.

I want to clarify this in attempts to avoid the senseless debates that sometimes come up. There are a lot of people, so called “experts” included, that have very rigid positions on...

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Discipline Can Help Determine Your Destiny

shane's coach's corner Feb 16, 2022

Are there really any true bona-fide secrets to shedding unwanted body fat, getting fit, and improving your health? There will be those who disagree, but after twenty plus years in the personal fitness training industry, I believe the answer is unequivocally no. Now this isn’t to say that we don’t uncover and learn new things on an on-going basis with exercise and nutrition science, but I will go out on a limb and say that you shouldn’t expect a pill anytime soon that will get you in exceptional shape or health without any effort.

Still, it seems that it’s part of human nature to desire the shortcut, the quick and easy way, the path less demanding. The first step towards success is recognizing that pull and not trying to deny it. You see it’s not like you’re going discover one day that you find if more pleasurable wearing yourself out with a workout than putting your feet up and taking it easy. It’s more like, you’ll associate the...

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