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  • Bellevue Personal Training | Am I in a State of Chronic Inflammation?

    We now know that inflammation is at the heart of all disease. The 20 questions posed below will help you assess your lifestyle and decide if it’s time to take action. The more yes answers you give, the greater the potential for chronic inflammation. 1. Are you chronically fatigued, feeling wired but tired? 2. Have you experienced unexplained weight gain or had trouble loosing weight? 3. Does your energy slump during the day or after a meal? 4. Do you have digestive issues such as gas, bloating, heartburn or constipation? 5. When a cold or flu is in the air do you often become sick? 6. Do you have trouble getting to sleep or staying asleep? 7. Do you take a course of ....

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  • Bellevue Personal Training | The Formula to Keep Muscle While Losing Body Fat

    Many older adults may find that the weight has crept on over the years, leading to a desire to drop a few pounds. Often what occurs with a standard ‘diet’ is that not only is body fat lost but also lean body mass and bone strength. With the loss of muscle and bone strength, mobility/stability issues arise, leading to weakness, falls, and ultimately injury. Research is showing that some simple diet tweaks can help older adults successfully drop body fat and preserve muscle at the same time. The secret appears to be consuming enough protein with each meal, to support their lean body mass. Specifically, as pointed out by the Wake Forest University study, a reduced calorie meal ....

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  • Bellevue Personal Training | 10 Ways to Override Too Much Sitting

    Get up and move after reading 4, 6, or 8 pages Stand and move around every time you change TV channels (no remote!) Do a few heel raises while loading or unloading the dishwasher Take a brief walking break after each meal or snack Each time you drink water, take a movement break as well Instead of emailing colleagues at work, walk to their workspace and speak to them Every 30 minutes get up from sitting and move for 3 minutes Try brief exercise bouts at home or work. For example, do 20 partial squats followed by 20 alternating knee lifts When the phone rings, answer and keep moving during your conversation Stand and move every time you check your mobile for text messages ....

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  • Bellevue Personal Training | 15 Habits That Boost Immunity

    Eat a whole food, primarily plant based diet.
    Consume 25 – 30 grams of fiber daily.
    Eat 90% of your meals cooked and 10% raw.
    Eat organic whenever possible.
    Choose mostly unsaturated fat sources, such as nuts, seeds, avocado, and salmon, and limit saturated fats such as land animals, dairy, fried foods and bakery goods.
    Feed your microbiome with prebiotics such as leeks and bananas, and fermented foods such as sauerkraut and tempeh.
    Remove processed and packaged foods from your everyday diet.
    Limit stimulants such as coffee to occasional use.
    Slow down and chew food thoroughly.
    Limit eating during stressful emotions like worry, grief, shame, frustration, and anger.
    Avoid ....

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  • Bellevue Nutrition | Shoppers’ Guide to Pesticides in Produce

    Courtesy of the eco-minded nonprofit, EWG, or Environmental Working Group, comes this years’ update to the popular Dirty Dozen and Clean 15 lists. According to their analysis of data, the foods listed below tend to have the highest concentration of pesticides, or the greatest number of pesticides. Dirty dozen, as the name suggests, has the highest amount of pesticide residue. Clean 15 has the lowest amount of pesticide residue. Since we sometimes choose to purchase non-organic over organic, whether due to cost or appearance (at times the organic broccoli looks like it should head straight for the compost pile!), the lists below can be an invaluable aid when in the produce aisle. ....

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  • Bellevue Personal Training | Core ~ The ‘Big Four’ Exercises

    These exercises all “bulletproof” the core and protect our backs from injury. Bird Dog (or Cat Balance)

    Start on hands and knees
    Reach one arm forward and the opposite leg back
    Align your leading arm, head, hips and leg
    Hold for 10 seconds; switch sides
    Perform minimum 3sets per side Front Plank

    Decide whether you will plank on forearms or hands
    Bring entire body up off the floor, as if doing a pushup; either toes and hands support or toes and forearms
    Contract abdominal wall, keep buttocks tucked down; line up entire body as if to look like a ‘plank’
    Hold for 30 to 60 seconds, working up to 2 minutes
    Perform 2 sets Side Plank (or Side Bridge)

    Lie on ....

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  • Bellevue Personal Training | Negative Consequences of Obesity

    As a nation, our number #1, most pressing health problem, may well be obesity. Using current guidelines obesity is defined as being 40# or more overweight. This has become such a pressing issue that it now has a name: The Obesity Epidemic. The percentage of Americans with obesity is so high that it has begun affecting insurance premiums, which will likely be much higher in the future for those dealing with this issue. How did we get there? Too much processed, high fat, or high carb foods; little to no exercise; sedentary lifestyle; even our high tech lives contribute. The consequences of obesity are many. The sad part is small lifestyle changes, which usually lead to much bigger changes, ....

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  • Bellevue Personal Training | Fitness is About More than Six Pack Abs and Huge Muscles!

    For many people (especially those over 60!) fitness is about being healthy, keeping disease away, and feeling good about yourself. Here’s an interesting perspective, from Marc Middleton, founder and CEO of Growing Bolder, who is intent on changing the way the world looks at aging by smashing stereotypes: “To anyone out of college, fitness is health, wellness, energy, stamina, stability, and movement—the qualities that lead to active longevity and the opportunity for travel, hiking, adventure, dancing and more into our 80’s and 90’s. Show us a fitness program with real people that facilitates active living into our 80’s and 90’s, as opposed to one ....

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  • Bellevue Personal Training | Exercise and Depression

    Research continues to show that exercise, no matter if it’s in green spaces or within the gym, is a helpful preventative against depression. A recent study published in JAMA Psychiatry, 2019, states that15 minutes of vigorous activity or one hour of moderate activity may significantly reduce the risk of major depression. Moderate activity is defined as something like walking or gardening. This particular study relied heavily on genome data. Genome data came from large scale genome association databases, collecting information from 611,583 male and female adults. Lead study author, Karmel Choi, PhD, of the Psychiatric and Neurodevelopmental Genetics Unit in the Massachusetts General ....

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  • Chronic Frenzy ~ What to do?

    Most of us are barraged on a daily basis by a multitude of demands.
    If it’s not work or relationship pressure, or meeting all the demands of daily life, it’s pressure to be constantly connected to all our devices and respond to emails, texts, calls, FB, in a timely manner. Focus is becoming a rare commodity.
    As a society, we are experiencing record breaking levels of distraction caused by the proliferation of technological devices. Many people feel so pressured by the unrelenting fire hose of messages delivered 24/7 that they risk lives to text/talk or email while driving. Multi-tasking, still listed as a core competency for a variety of jobs exacts its own toll.
    When ....

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