Bellevue Personal Training and Nutrition Blog

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  • Bellevue Personal Training | Flex Your Muscle Memory!

    The human body in all its’ complexity is nothing short of amazing. Most of us have considered the various organs in our body, but have you ever taken time to consider the muscular systems that keep our body running smoothly every day? Muscles are involved in respiration and digestion (the involuntary muscle system, that happens without effort), as well as the voluntary, complex movements such as running, dancing and weightlifting! Smooth muscles
    line blood vessels and organs, like our stomach, moving food along our digestive tract and helping maintain our circulation without any thought on our part. This is known as the involuntary muscle system. Cardiac muscles
    in our heart are ....

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  • Bellevue Personal Training | Exercise Suggestions for Osteoporosis

    Did you know that over half of adults over the age of 50 have osteoporosis, and are at risk for breaking a bone? Below are some lifestyle suggestions to help strengthen weak bones: **Begin a strength training (weight lifting) program
    , participating at least twice a week. An accredited Personal Trainer will know how to help you work with your strengths and weaknesses. High impact weight bearing exercises
    , other than strength training, can help rebuild lost bone. Dancing, hiking, stair climbing, tennis, squash, and jumping rope are all good choices. Low impact weight bearing exercises
    include brisk walking, elliptical machines, body weight exercises, Yoga, and Pilates. If you work ....

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  • Bellevue Personal Training | Weight Lifting Tips for a Successful Workout

    Did you know that weight lifting is NOT just for bodybuilders? In fact, the general consensus is that strength training is an important part of ones’ fitness, as is cardiovascular exercise. If you’ve never used free weights and participated in a strength workout it can be a bit daunting, and not a bad idea to hire a certified Personal Trainer for some structured workouts and guidance. Otherwise, if you follow the tips I’m about to mention below and ease into it gradually you should be good to go! Form is the most important thing:
    It is fairly common for people to start with too much weight, not exercise good form, and get hurt early in the game. Therefore, form is ....

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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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