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  • Bellevue Personal Training | Why Exercise is Crucial During the Pandemic


    Why Exercise is Essential During the Pandemic
    During this difficult time the majority of us are dealing with a host of emotions ~ all of them negative. The pandemic has not only brought us stay at home orders the past several months, but also fear, anxiety, stress, financial concerns, sadness, boredom and isolation. As the states slowly begin to open up we can begin to feel the stirrings of being hopeful again, but also the feeling that we aren’t really out of the woods yet, plus what does the future hold?? All of these emotions have a negative effect on our mental health, physical health, and diet. Exercise is essential under the best of circumstances, and even more so ....

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  • Bellevue Nutrition | Plant Forward Diet


    A Plant Forward Diet May Protect Against

    Two Big Killers
    Yet another good reason to consume a more plant-forward diet is a study in Denmark, involving 56,048 adults, who were followed over a 23 year period. The participants habitually consumed moderate to high amounts of foods high in flavanoids ~ compounds that occur naturally in plant-based foods ~ and were far less likely to die of cancer or heart disease. Those who consumed about 500 milligrams of flavonoids on a daily basis had the lowest risk of death from cancer or heart disease. Additionally, the effect appeared to be strongest for those at high risk of chronic disease due to cigarette smoking or high intakes of alcohol. ....

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  • Bellevue Personal Training | Resistance Training


    Research Highlights on Resistance Training for Older Adults
    *The best strategy to counteract the decline in muscle strength, mass, cardio-respiratory fitness, functional strength, and neuromuscular function, that comes as one ages, is to engage in a workout that combines strength, power and endurance. *Each persons’ workout program should optimally balance volume, intensity, frequency, exercise selections & order. Additionally, workout duration for both resistance training and aerobic conditioning need to be considered. *Functional training improves ‘activities of daily living’. Ideally ones workout should incorporate functional moves that mimic daily ....

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  • Bellevue Personal Training | Cardio to Maximize Your Fat Loss!

    Now that the warmer weather is here and we’re putting on shorts, tank tops and dresses, it’s fairly common for the ‘OMG, what happened??’ response, as we go from wearing clothes that completely cover us to clothes that are very revealing! While 4 – 5 days of cardio done within your Target Heart Rate is a good overall rule, this time of year calls for drastic measures, so let’s pull out all the stops!! Here are two tried and true cardio techniques that I recommend to clients, and use myself. Go Hard:
    This strategy is fabulous when you are limited on time. However, this technique also requires far more recovery, so I strongly
    recommend only doing this ....

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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 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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