Bellevue Personal Training and Nutrition Blog

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  • Bellevue Personal Training | Fat But Fit!

    Good News! No longer need we despair if we are NOT that model figure we see on TV, but instead carry 20, 30, or ~ because of various life events ~ 40 or more pounds of extra body fat. The causes of excess weight or obesity are fairly clear cut: A high calorie diet coupled with a sedentary lifestyle leads to an increase in white and brown adipose tissue, further causing metabolic disorders. However, if you add exercise into the mix, you normalize the white and brown adipose tissue, decrease fat mass and reduce metabolic disorders! Hence the term ‘Fat but Fit’. Researchers note that ‘Fat but Fit’ people have less visceral fat (the fat surrounding abdominal organs) ....

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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 on ....

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  • Bellevue Nutrition | Coffee: The #1 Antioxidant!

    Your new motto may well become “A coffee a day keeps the doctor away”!
    If you’ve been anxiously cutting back on your coffee consumption I have some great news. Coffee, badly maligned for the past 25 years, has now been given a clean bill of health! In years past coffee was classified as a possible carcinogen; at the very least depleting the adrenal glands. New research shows that coffee is now considered to have more antioxidants than red wine OR green tea, and also may help fight disorders from cardiovascular disease to depression! Here’s the scoop: Three to five cups a day
    is associated with minimal health risk and may confer benefits. A New York Times ....

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  • Bellevue Personal Training | Counteracting the Negative Consequences of Aging

    The sad fact of aging is that as one gets older, especially in the sixth and seventh decade of life, muscle and bone loss occur. Accompanying that decline is a host of undesirable events. BUT, the marvelous news is that if one is proactive and engages in resistance training (weight training) wonderful things can happen! The facts: 10% of sedentary adults over age 60 show meaningful muscle loss. 50% of sedentary adults over age 80 show notable muscle loss. Here’s what happens: Loss of muscle mass, and the accompanying muscular strength are both highly associated with type 2 diabetes, physical disability, cognitive decline (dementia), osteoporosis, and mortality. That’s right, if ....

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  • Bellevue Personal Training | Flu Prevention: What Works?

    Cold and flu season is officially here, and with it many different remedies and cures! But how to ‘sort the fly shit from the pepper’, to use a colorful old saying, and figure out what really works? My feeling is that if we work to stay as healthy as possible we’ll be able to ward off most of the really nasty stuff out there. Sleep
    ~ Like most people you probably know that sleep is one of THE
    most important factors in your health. But did you know how many different systems in your body are impacted by insufficient sleep? Your hunger, your fitness, your mood, your cognitive function, and the big boy: your immune system.
    If you want to avoid flu and colds you ....

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  • Bellevue Personal Training | Extended Sitting Accelerates Aging & Dementia Risk

    The research continues to pour in ~ spending too much time sitting increases the risk of heart disease, certain cancers, aging, dementia, early mortality and more. Women with the lowest activity levels tended to be Caucasian, older, and obese, and were also likely to have high blood pressure, a history of chronic disease, a lower physical performance score, and have suffered a fall in the past 12 months. Research examined telomere length (considered a strong indicator of aging) and sedentary time. People with shorter telomeres* tended to have a shorter lifespan and were thought to be significantly “older” than those with longer telomere length. *The telomere is the end ....

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  • Bellevue Personal Training | 10 Pro Strategies to Keep That Weight Off!

    As those who have lost weight and tried to keep it off are only too aware: It is one thing to lose unwanted body fat, and another thing entirely to keep said weight off! Below are tips from the experts that really work, some of which I’ve amended due to my 20 years in the field as a health and fitness professional: 1. Do an hour a day of ‘somewhat hard’ exercise. 2. Eat a balanced diet (3 meals/2 snacks), with good quality protein/carbs & fat at each sitting. 3. Always eat breakfast. 4. Monitor your weight on a regular basis (weekly or twice a month). 5. Maintain good eating during the week AND
    on the weekends. 6. Effectively manage depression. 7. Follow the ....

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  • Bellevue Personal Training | New Year Health and Fitness Goals

    It’s that time of year again, folks! No matter your health and fitness goals this year, I’d like to offer you some practical tools for success. You’ve heard the saying ‘It takes a village..’? Well, it’s never a matter of doing ONE thing right that guarantees success. It takes looking at all aspects of your life and tweaking things a bit. Here are 8 steps that my clients and I use: 1)
    It’s ok to have a BIG goal but know that it’s time and baby steps that will get you there. Biting off too much, too soon is guaranteed to get you hurt, discouraged, or both. The tortoise wins the race here… 2)
    Find an exercise or activity you love ....

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  • Bellevue Nutrition | Why You Need Breakfast

    Breakfast continues to be THE most important meal of the day for so many reasons! For starters, it helps regulate your appetite for the entire day, gives you that added oomph for a stellar workout, and balanced energy all day long. But don’t simply take my word for it ~ below are 10 facts from the experts! 1. People who skip breakfast tend to have a higher BMI 2. Obesity related disease such as type 2 diabetes and heart disease increase in people who forego breakfast 3. People who eat breakfast generally have healthier lifestyles ~ just sayin’ 4. Those who eat a healthy breakfast tend to do less snacking 5. Morning exercisers are encouraged to eat breakfast 1 – 4 ....

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  • Bellevue Personal Training | Fitness and Longevity After Age 70

    Just in from researchers: Fitness levels are more accurate predictors of survival than traditional risk factors! Most adults over age 70 have multiple risk factors such as high blood pressure, diabetes, high cholesterol, etc. The most exciting news is that the total number of risk factors is NOT helpful in predicting a persons’ future health. On the other hand, knowing how FIT a person is can be a predictor of future health ~ good news for those of us who enjoy working out, or riding, hiking, running, gardening, etc. A recent study presented at the American College of Cardiology’s 68th Annual Scientific Session, March 2019, stated just that. Researchers analyzed records of ....

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