Bellevue Personal Training and Nutrition Blog

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  • Bellevue Nutrition | 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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  • Bellevue Personal Training | Never Skip Leg Day: Part Two

    Here’s the latest dirt on the advantages of ‘leg day’: Lower body strength helps back pain in runners! Researchers in Singapore have found that runners experiencing low back pain may want to add squats and lunges into their weekly routine. A recent study, involving 84 recreational runners compared three treatment types to see which was more successful in helping runners with chronic low back pain. The runners completed 8 weeks of lower limb training, which also included lumbar extensor or lumbar stabilization exercises. Runners reported their pain levels during this training, and were also tested on running ability, lower leg strength, back muscle function and running ....

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  • Bellevue Nutrition | Alcohol May Increase Your Risk for Cancer

    Earlier studies regarding alcohol consumption for men and women indicated that a low to moderate intake could lead to lower risk for cardiovascular disease and even diabetes. However, new information indicates that even a small amount of alcohol could lead to cancer. A report published in the January issue of Clinical Oncology cites evidence linking alcohol consumption to various cancers. Even one drink a day can slightly increase a woman’s risk of developing breast cancer. ‘Moderate’ drinkers, (one drink for a woman/two for men) to ‘heavy’ drinkers (8+ drinks for a woman/15 for a man), face a two to five times higher risk for liver, mouth, throat, ....

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  • Bellevue Personal Training | Never Skip Leg Day: Part One

    The question has been asked for years: Can doing a leg workout actually improve upper body strength? A study in 2018 in the Journal of Strength Conditioning and Research explored this question. Researchers recruited 20 men (already resistance trained) to participate in either HIIT training for upper/lower body (Group #1 ), or mixed resistance training (high volume for lower body; high intensity for upper body), Group #2. Group #1 did 4-5 reps of upper/lower body exercises at 88-90% of their 1 Rep Max. Group #2 did 10-12 reps of lower body exercises, at 65-70% of their 1 Rep Max, and additionally did a high-intensity program for the upper body. Of note, participants in the mixed training ....

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  • Bellevue Nutrition | Healthiest and Unhealthiest States

    America’s Health Rankings recently released its’ report, which rates each state's health based on 35 factors. These factors include behaviors, community and environment, policy, clinical care, outcomes, and data. The report, in its 28th year, has two goals: providing a benchmark for states and promoting action to improve citizen health! Sadly, my state (Washington) did not make the cut! Five Healthiest States
    Five Unhealthiest States
    1. Massachusettes 50. Mississippi 2. Hawaii 49. Louisianna 3. Vermont 48. Arkansas 4. Utah 47. Alabama 5. Conneticut 46. West Virginia For more info on health and fitness please check out ....

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  • Bellevue Personal Training | Helping Older Adults Boost Psychological Well-Being

    Finish researchers have discovered that older adults who pump iron not only benefit from increased muscle mass but can also improve their outlook on life! In a 9 month study of 106 adults, aged 65 – 75 it was determined that frequency was one of the most important variables. For the first three months all participants exercised twice a week; for the next 6 months, they were divided into groups that exercised once a week, twice a week, or three times a week, plus a control group which did no exercise. During this time the researchers measured environmental quality of life, sense of coherence and depressive symptoms. Environmental quality of life means satisfaction with one's ....

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  • Bellevue Personal Training | Does Exercise Impact Cancer?

    A resounding ‘Yes’ on all counts! Lowering the risk is the primary goal for those who don’t have cancer. For those who have it, recovering from cancer is the primary goal, and reducing the risk of getting it again. For people currently dealing with cancer, the focus is on getting rid of cancer and minimizing the effects the disease and treatment have had on the body. The great news is that exercise most definitely helps in all the above areas! Prevention of cancer:
    According to recent research, exercise helps lower the risk of 13 types of cancer. The greatest risk reduction was seen with esophageal, liver, and kidney cancers, and myeloid leukemia. **An astonishing ....

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  • Bellevue Nutrition | Clean 15/Dirty Dozen

    Facing the produce aisle can be a daunting task these days, especially if you are on a budget and can’t buy all organic produce. Enter EWG (Environmental Working Group) to make things easier for us! Through their research, they have determined which foods are lowest or highest in pesticides. With the Clean 15 and Dirty Dozen lists, you’ll be able to keep pesticide intake low while on a budget. That said, be on the lookout for the Non-GMO label and respect that at all costs! Below is the EWG’s comprehensive list for 2017. If you’d like more info on how they determine which items are lowest or highest in pesticides, or how EWG works as a whole, simply google EWG, ....

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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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  • Bellevue Nutrition & Behavioral Tips to Reduce High Blood Pressure

    The new high blood pressure guidelines released last year: 130 - 139/80 – 89 = Stage 1 Hypertension, determines that nearly one-half of all Americans have hypertension! The importance of that cannot be understated, as hypertension leads to serious health issues ~ heart disease, stroke, kidney disease, and high cholesterol. Most hypertension can be managed with simple lifestyle changes, such as adding exercise (both cardio and resistance training), drinking plenty of water, and keeping sodium intake below 1,500 mg a day. New blood pressure guidelines, called the DASH diet, (dietary approach to lowering hypertension) suggest that in addition to lower sodium intake it is wise to also ....

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