Bellevue Personal Training and Nutrition Blog

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  • Bellevue Personal Training | Any Activity Reduces Mortality!

    We used to believe that only certain activities ‘qualified’ as being challenging enough to improve health and lower mortality. Scientists have recently discovered that we don’t necessarily need to go for a run or a ride, or pump iron at the gym. It seems that ANY activity, whether acquired at the gym or at work has protective benefits! This is great news for many who work long hours and aren’t able to fit in extraneous physical activity. Studies showed that those who engaged in the most physical activity each week had the lowest risk of early death and CVD. That said, only 30 minutes a day, 5 days a week, was linked with risk reduction. Take a moment to reflect ....

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  • Nutrition Bellevue | Hydration and Your Health

    With the mercury rising every day, it’s more important than ever to hydrate, hydrate, hydrate! Remember, in hot temps, and especially so if you are exercising, water will often not be enough. It’s important to add electrolytes to your water, to avoid heat exhaustion or worse ~ heat stroke. The addition of electrolytes will keep your heart and brain functioning and stable, and help the body as a whole achieve homeostasis. Our bodies consist mostly of water ~ having enough will keep our bodies happy, while failing to hydrate will make our bodies deeply unhappy. The rule of thumb is “Drink before you’re thirsty!”
    Thirst alone is a poor indication of hydration ....

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  • Nutrition Bellevue | Benefits of Summer Berries in Pacific NW

    Berry lovers in the Pacific NW are entering the perfect time of year! June through July an abundance of luscious strawberries, raspberries, and blueberries will be available to increase our health and happiness. Not to mention the delicious wild blackberries that seem to grow everywhere! Berries offer not only high levels of nutrients such as potassium, fiber, manganese, and copper but a wide variety of antioxidants that make them one of “the most beneficial fruits to eat for prevention of cancer” per the American Institute for Cancer Research. Washington has the highest incidence of cancer on the West Coast, so we are indeed lucky to have these luscious fruits available to ....

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  • Blood Pressure and Aging

    A handful of years ago new data was released stating, essentially, that as Americans got older we could expect an increase in blood pressure numbers (systolic/diastolic), and that this would be the new norm. It’s now official: it’s absolutely NOT the aging process that causes the blood pressure numbers to rise, but the typical Western diet, which means we have complete control over those numbers! The parameters for keeping blood pressure readings reasonable is quite simple: exercise, drink plenty of water, keep sodium intake and processed foods low. This information, supported by research from Johns Hopkins University School of Public Health, contrasted the lifestyles of ....

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  • Bellevue Nutrition | Busting Fat Myths

    For years fat was badly maligned by the popular press, and we were told to eat no fat or very low fat diets. All of this despite the fact that fat is necessary for hormone production, controlling body temperature and protecting our vital organs. We were also told that eating fat would make us fat, despite the fact that the very opposite is true! As a result people stocked their kitchens with low and no fat items ~ and got fatter. New findings and popular diets such as Paleo and Keto have proven the above myth to be absolutely untrue, and eliminated the stigma of eating good quality fats. One of the interesting things that occurs when the fat is removed from a product is that it becomes ....

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  • Crucial Insights for Health

    Below are key findings from current research that stress the importance of movement in our lives. Some of this may seem like old information while other information might be new. It’s helpful to consider all the categories to get a ‘big picture’ feel for what it takes to achieve good health.
    Exercise boosts brain health

    Exercise improves depression management

    Exercise helps us sleep better

    ANY amount of exercise improves quality of life

    Exercise is vital to weight management

    Counting steps makes a difference

    Higher intensity exercise is better for cardiovascular health

    It’s best to spread exercise out throughout the week

    Children also benefit from ....

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  • Bellevue Nutrition | Eat to Beat Diabetes!

    More than 100 million Americans have diabetes or pre-diabetes ~ a staggering number, considering the key to preventing both is often simple exercise and a good diet. Below are some basic guidelines to build good eating habits. Rise and dine:
    A recent review of studies published in the Journal of Nutrition found that for every day of the week someone skips breakfast the risk of Type 2 diabetes increases. Not ‘breaking the fast’ in the morning can affect how our cells respond to insulin. It’s true ~ breakfast IS the most important meal!! Resist Fast food:
    According to an article in the Lancet, people that live in an area surrounded by a cluster of fast food ....

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  • Bellevue Personal Training | Rewards of Lifelong Exercise

    How would it be if someone told you that when you were in your 70’s you could have the cardiovascular health of someone in their 40’s, and the muscle fitness of a person in their 20’s? Wouldn’t you be excited and intrigued to know more? According to a recent study the key is to be a lifelong exerciser! The study found that people that had exercised regularly, year after year, and averaged 75 years of age had the heart health of a 40 year old and muscle health of a 20 year old! This study was conducted at Ball State University, in Muncie Indiana. According to Scott Trappe, PhD, Director of Human Performance at Ball State U: “We saw that people that exercise ....

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  • Bellevue Nutrition | The Raisin Meditation**

    The raisin meditation can make eating a more mindful process by helping us to pay attention.
    1. Place one raisin on a table. 2. Imagine you’ve just been dropped to Earth, with no experiences. You’ve never seen nor tasted a raisin. Take a few deep breaths. 3. Look at the raisin carefully. Notice its curves, wrinkles, shiny parts and dull parts. 4. Pick up the raisin. Feel its weight. 5. Roll the raisin between your fingers. Listen to its sound. Feel its stickiness. 6. Smell the raisin. 7. Notice how you feel about the raisin. 8. Place the raisin in your mouth and hold it there. Do not bite down. What do you taste? 9. Bite down on the raisin once. What do you notice? 10. ....

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  • Bellevue Personal Training | Green Exercise!

    “Green Exercise” ~ being physical outdoors ~ not only feels terrific but confers a multitude of benefits. Activities such as running, cycling, walking, gardening, fishing and horseback riding, to name a handful, have all been shown to deliver physical, mental and even spiritual rewards. In fact, in Japan, Shinrin-Yoku, or forest bathing, is a popular health inducing and stress busting practice! Being active in nature has many advantages over being inside or on city streets:

    More stress relief
    Clear thinking
    Improved attention/concentration
    Enhanced mood & more happiness!
    Less anxiety
    Greater self confidence
    More vitality
    Feelings of being refreshed
    Reduced pain ....

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