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  • Coaches’ Corner 11/9/18 How Weightloss Works: Part 2

    Last week we tackled the issue of why simply eating less calories WON’T make you lose fat weight. So, if eating fewer calories isn’t the ticket, then what is? The logic of eating fewer calories makes sense to a lot of people, because they understand that weight loss is achieved through creating a calorie-deficit in the body. Which is true! But the most effective way to create a deficit is not by putting fewer calories into your body, but by making your body utilize more calories than what you take in through your diet! Think of it this way: if you are going on a long distance car ride, you understand that taking that trip on a full tank of gas will get you farther ....

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  • Coaches’ Corner 11/2/18 How Weightloss Works: Part 1

    Weight loss. It is one of the most popular goals we come across as coaches, but a lot of times the individual seeking to accomplish this goal is confused at how the process really works! Over the next few issues of our “Coaches’ Corner,” we are going to investigate the full concept of how weight loss (specifically, fat loss) happens in the body, and explain what the fastest way to achieve it is! Ready?! In order to best know how fat loss works, it’s helpful to understand how it doesn’t. Easily, the most common misconception about weight loss is that losing weight is as simple as eating less calories. The logic behind this is that, if fat is just ....

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  • Coaches’ Corner 10/26/18 Cardio: What’s The Best Kind?

    The short answer: it depends! Just like resistance training where different reps, sets and loads will yield a different response from the body, cardiovascular exercise also depends on different variables when it comes to how it effects the body. For our purposes in the general health and fitness arena, there are three main types of cardio that we employ to help our clients: - Low-intensity/long-distance: burns the most calories from fat; low-impact; many general recreational activities fall into this category (walking, hiking) - - Moderate-intensity/moderate-distance: burns the most total calories overall; endurance sports fall in this category (marathoning, rowing, ....

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  • Coaches’ Corner 10/19/18 Pre-gaming for Marathon Day!

    This weekend, here in Columbus, OH, will be the 39 th annual Columbus Marathon! This event is a wonderful tradition for a run-happy community, and also raises the age-old question of how to best prepare for race day the night before! If you are planning to run this weekend, or any time soon in another city, here are a few night-before tips to make sure your body is ready for the ultimate test: - - Eat a carbohydrate-heavy meal: The "International Journal of Sports Medicine" published an article in 2013 stating that you should consume a meal containing 7g of carbohydrates/kilogram of bodyweight in order to properly load up your glycogen stores for the race (so, for example, ....

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  • Coaches' Corner 10/12/2018 Tailgating Without Gaining a Tail!

    With football season in full swing, this is one of the most fun times of the year! Time spent with friends, cheering on your favorite team, and, of course, PARTIES! Unfortunately, however, letting the good times roll can sometimes wreak havoc on the waistline. But don’t worry, responsible partying is one of our specialties; here are a few tips to keep in mind when you are ready to let loose, but don’t want to have to loosen up that belt as a result:
    Try to plan ahead and eat something high in protein+fiber so that you won’t be tempted to over eat on junk food at the party.
    As best you can, try to fill up on the fruit/veggie tray as opposed to the wings. And, if the ....

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  • COACHES’ CORNER 10/5/18: TIME FOR A CHANGE IN SCENERY

    Autumn is often referred to as a season of change. The weather changes from hot to cool; the leaves change color; our outfits change from shorts to pants; and of course, we all change our coffee orders to pumpkin spice lattes ;). However, this last quarter of the year can also serve as another chance to change something in our lives that we might not initially think of as well: your gym. A lot of times, one of the biggest hurdles that people encounter when it comes to staying enthusiastic about their workout routine, is that it becomes exactly that: too routine! It’s human nature to become complacent with things that don’t provide excitement in our lives. We can even start ....

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  • COACHES’ CORNER 9/28/18 PROTEIN: WHOLE FOOD VERSUS SUPPLEMENTS (WHICH ‘WHEY’ SHOULD YOU GO?)

    One of the most hotly debated topics in the health/fitness world is whether or not consuming whole-food protein sources (ie meat, fish, eggs, beans, etc) is better than taking protein supplements (ie whey protein shakes, bars, tablets, etc.), or vice versa. To help you understand the benefits of each, here are the salient points of both sides of the debate:
    Whole food sources provide more vitamins and minerals (protein, B vitamins, vitamin E, iron, zinc and magnesium, L-carnitine) than whey protein
    Protein supplements are digested faster and enter the blood stream quicker than whole foods
    Protein supplements (typically) are lower in fat because they can be manufactured to be so
    Whole ....

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  • COACHES’ CORNER 9/21/18 LOVE WINS Blog Post

    Earlier this week, a good friend of mine came to me seeking some advice. They were frustrated because, despite loving the gym, having the knowledge of how to work out correctly, and knowing how to eat properly, their motivation level to actually show up to the gym was down because they were in a brief rut of low self-esteem. This was causing a bad spiral of negative self-talk, stress eating, and just general despair about how to get out of her own way, and do what she knew she needed to do to get back on track. Raise your hand if you’ve been there before; I know I have…many times! As we talked a little further, we discovered something that I think all of us can identify ....

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  • COACHES’ CORNER 9/14/18 RECLAIM YOUR FRAME!

    Well, we are full-swing into September, and that means it’s time to get back to business! The last quarter of the year is upon us, and therefore it’s the perfect time to take a look at where we’ve come this year, and where we’re going. If the past nine months haven’t gone the way you planned, specifically in the gym, we’re here to right your ship back in the direction you want to go. A lot of times when we need to start something (or start something back up), the hole that we may have dug ourselves might look too deep to climb out. I think everyone, at one point or another, can relate to this-I know I can! As a result, it might seem too big of a task to ....

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  • COACHES’ CORNER 9/7/18 “IT’S NEVER TOO LATE”

    If you’re a frequent subscriber to our “Coaches’ Corner” (and we hope you are!), you will remember we discussed, last week, the idea that, a fundamental problem preventing people from achieving their purpose in life is that they believe they have all the time in the world to do it. They think that if they don’t start their mission today, then “it’s no big deal; I’ll just do it tomorrow.” Now, while it’s true-you should not wait a single second to be who you were created to be-it’s important to temper that notion with the fact that it’s never too late to start the process! Many people, especially in this country, feel ....

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