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Cardio Principle #10: Spot Reduction Doesn’t Work

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Cardio Principle #10: Spot Reduction Doesn’t Work
OK, I will apologize in advance because I may get up on my “soapbox” on this topic!  It’s one of those pet peeves of mine and I can’t believe the myth still persists despite all the scientific and practical evidence that it’s NOT TRUE!You may not want to hear this…but there is not one specific exercise that will help you get rid of abdominal fat (or fat from any other specific place).  You see, localized fat reduction is not possible.  In fact, infomercials or advertisements promising localized fat reduction infuriate me as a professional who knows that they are promising impossible results.

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Resistance Training Principle #1: Quality is more important than quantity

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Quality Over Quantity
Resistance Training (aka weight training) is the “missing link” in so many programs.  Those who aren’t doing it have been missing out on the #1 way to boost metabolism, get a fit, functional, fabulous body, and feel amazing!  On the other hand, we find that those who are doing resistance training regularly on their own are often doing it incorrectly and missing some important benefits.The following series of tips will outline the key principles responsible for creating top quality results in less time than you ever thought possible.  Have fun and enjoy!A resistance-training program that does not focus on technique will get you results much more slowly and may put you at risk for injury.  Here are some important reasons why…

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Cardio Principle #1: How much?

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The Best Cardio Exercise

The American College of Sports Medicine (ACSM) recommends cardio exercise 3-5x/week for 20-60 minutes.  They do suggest a more disciplined, consistent program of 5-7 days per week for those who are very serious about losing body fat.

The Canadian Physical Activity Guide says to include endurance (aka cardio) activities 4-7 days per week. Length of time varies by intensity levels, but accumulation of 60 minutes per day is ideal.  This can be six 10 minute sessions, or three 20 minutes sessions, or two 30 minute sessions, etc.  Please refer to the Canadian Physical Activity Guide for more information. [Read more...]

Calgary Fitness Bootcamp Member Lyne H. lost 52 pounds in 4 months by following her FRESH! Fitness Exercise and Nutrition Program

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Lyne Marie in Sept 2010

Before joining FRESH! Fitness, I was registered by my family physician on the Alberta Registry as a high risk patient.  I had many health problems & my doctor advised me to try to lose at least 20 pounds. I was overweight, had asthma, and other medical conditions.

Since joining FRESH!, my mind, body, and lifestyle have changed dramatically, the decision actually took me over a year to make!

I received a “$100 dollar off” Boot Camp Certificate from Sunterra Market for my birthday.  I held on to it for an entire year prior to joining.  During this time, I kept telling myself that I would join once I got fit enough.  That day never seemed to come and I kept procrastinating on my fitness goals.  I had tried going to the gym in the past, but always felt lost. [Read more...]

Another Diet Drug Poses Health Risks…Big Surprise!

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drug-pill-meridia

I’m not sure if you saw this in the news, but Health Canada has pulled the diet drug Meridia from the Canadian market due to increased risk of heart attack and stroke in some people.  The drug works in the brain to help people feel more full…which supposedly leads to eating less.

To anybody with even a remote knowledge of health and fitness, the side effects on peoples bodies, minds, and health are no surprise.  These “diet” drugs are an all too common part of a dirty and broken industry that preys on the fragile psyches of a confused, frustrated, and poorly informed population.

The scary fact, and something you should be aware of is [Read more...]

I lost over 60 pounds, am feeling great, sleeping better, boosted my confidence and don’t get “winded” walking up the stairs anymore!

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before-after_Melissa1

Over the past year, Melissa has made some amazing changes in her life, fitness, nutrition, and health. With the help of FRESH!, she has been able to continue this journey while building on her initial results. Check out this post to watch a video of her explaining how she did it! [Read more...]

Mountain or Molehill

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Woman Standing on Scale

So you have a weight problem.

Pounds have added up over the years, slowly accumulating on your hips, thighs and belly.

When you look in the mirror you don’t like what you see. Yet you feel stuck.

You’re stuck because… [Read more...]

Why do some diets work while others just end up leaving you frustrated?

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cartoon-diet1

OK.  I just had to post this quick message because I’ve been getting so many questions about the topic of diets.  There are many questions about diets, but this one from Wendy sums up a large number of those inquiries.  Leave a comment below to let me know what you think of Wendy’s question and the topic of diets and nutrition.

Hi Tim.

Sorry to start off this way, but I’m totally frustrated!  I’ve been following a new diet quite closely for a few weeks and haven’t lost a single pound.  In fact, I’ve even gained weight. It was recommended by my friend.  She has been following the same plan as me and has lost 6 pounds in 3 weeks!  Needless to say, she is loving it and I’m left wondering if I’m doomed to failure.  It seems like nothing I try ever works.  What am I doing wrong?  Will I ever be able to lose this 15 pounds?  It never seems to go away!

Thanks!  Wendy.

Well, a complete answer involves a detailed look at Wendy’s entire nutrition and fitness plan, I want to bring up a couple points that come up in virtually every diet conversation I have with clients.  There are 2 main reasons why most people struggle repeatedly to lose weight and actually keep it off and they are so simple that most people miss them completely. [Read more...]

Vacation Tips to Keep You Fit

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Yoga on Beach

With summer vacation quickly approaching, you’re probably planning your next getaway.

Whether you go on a cruise, an African safari or a low-key trip to the beach, warm summer days are the best time to get away from it all.

But wait – did you know that the average person gains almost a pound a day while on vacation?

Between missed workouts, extra large restaurant meals and indulgent snacks, lazy vacation days will quickly add inches to your waistline.

So before you pack your bags for your next adventure, read the following 6 Vacation Tips and come home fitter, not fatter.

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Green Weight Loss

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Need more convincing that greens should be a regular part of your diet?  Read our most recent article on the health benefits of dark leafy greens!

People who consume green smoothies report fewer cravings for unhealthy food and tend to snack far less than when they aren’t getting their greens.

So sip your green smoothie with a big smile, knowing that you’re turbo charging your health and expediting your weight loss.

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