Bellevue Personal Training and Nutrition Blog

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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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  • Bellevue Nutrition | Big Sugar and Your Health

    For five decades
    the sugar industry has skewed the truth and paid nutritionists and scientists to lie to us about its affects on our health. Now that everything is coming to light the soda and sugar industry are under attack (justifiably so!) from all sides. In a movement akin to the battle against Big Tobacco, sugary beverage taxes and lawsuits are springing up all over the country, and even internationally. The fact is, sugar consumption has been unquestionably linked to obesity, inflammation, diabetes, heart disease, Alzheimers, and cancer. How did we get here, you might very well ask. In 1951 the American Sugar Refining Co began an ambitious campaign stressing sugar as an important ....

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  • Bellevue Personal Training | Sitting is NOT the New Smoking!

    Though the catchy slogan ‘Sitting is the New Smoking’ has been bantered about the past few years, it turns out to be absolutely NOT true! The risk of smoking far outweighs the burden of a sedentary lifestyle. According to the study author, Terry Boyle, PhD, an epidemiologist at the U of South Australia, Adelaide: “The simple fact is, smoking is one of the greatest public health disasters of the past century. Sitting is not, and you can’t really compare the two.” A study conducted in 2018 lead by nine researchers from the U.S., Canada, and Australia found that people who sit excessively (more than one hour a day) have a 10 – 20% higher risk of dying ....

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  • Bellevue Personal Training | For Peak Power

    Most of us are now aware of the benefits of HIIT (High Intensity Training) as a cutting edge, time effective workout. Below are a couple circuit sequences you might like to try, but first ~ a quick review of the use of various pieces of HIIT equipment: Kettlebell Swings:
    Very important to keep a slight bend in the legs. Drive and explode from the legs and hips. Box Jumps:
    Do NOT attempt to both jump up and down from the box as it’s very hard on the knees. Jump up to the box, stand up tall, then step down. Burpees with Medicine Ball Toss:
    Jump your feet back, stand up tall, toss the MB overhead or to a partner you may be training with. Ring or TRX Rows:
    Brace the abdominal ....

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  • Bellevue Nutrition | Choose a More Nutritious Grocery Store for Better Health

    This may not be earth shattering news, but a new study confirms the fact that where we choose to shop determines the nutritional value of the food we eat. A key finding of a 2018 study in Preventive Medicine examined data collected from 4,962 shoppers from the USDA’s national Food Acquisition and Purchase Survey. This study used the Healthy Eating Index to compare peoples’ purchases at various grocery stores. Here’s what they found: Foods purchased at a natural foods store (ie: Coop), or gourmet store, had a higher nutritional value than those purchased at a large supermarket. Foods purchased at convenience stores had the lowest nutritional value, or Healthy Eating ....

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  • Bellevue Nutrition | New Stats on Drinking Alcohol

    Just in from Washington School University of Medicine, in St. Louis: Consuming one to two alcoholic drinks more than three times a week raises the risk for all cause mortality. This sobering data was gleaned from 340,668 individuals from the National Health Interview Survey, and 93,653 individuals from the Veterans Health Administration outpatient medical records. Put another way, if you drink just one beer or glass of wine more days of the week than not, you risk premature death, especially from cancer. An alarming addition to this new info is the fact that about 13% of Americans take part in ‘high risk drinking’, which is defined as four drinks for women or five or more ....

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  • Bellevue Personal Training | Muscle Mass - A New Vital Sign

    As a fitness pro, I understand how important it is for my clients to build muscle mass ~ for so many different reasons. To name just a few, lean body mass is important for functional health, as a way to lose body fat, or maintain current levels, and for overall health. According to current research, medical professionals (ie; MD’s) should also be promoting this message to their patients! “Muscle mass should be looked at as a new vital sign,” says Carlo Prado, Ph.D., RD, associate professor at the U of Alberta, Canada, principal investigator for the study. By identifying and treating low muscle mass medical professionals can vastly improve their patients’ health. ....

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