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  • Coaches’ Corner 12/7/18 The More You Know…

    Pulitzer Prize-winning American poet Anne Sexton once wrote “Watch out for intellect, because it knows so much it knows nothing.” This incredibly simple statement is actually quite complex when you start to contemplate its meaning. The author is pointing out that knowing so much about so many different things can become problematic in the sense that you can become so distracted by gaining new information, that you never really apply any of the knowledge that you obtain-and therefore never progress. This phenomenon can be seen very clearly in the fitness world. Especially when you consider the presence of social media, the fitness “industry” has thrived for ....

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  • Coaches’ Corner 11/30/18 If Time Waits for No Man, Man Needn't Wait for Time!

    With the final month of 2018 beginning tomorrow, many people will begin looking ahead to the New Year to-once again-embark on a new fitness journey. Many folks we know have even done a great job of clearly identifying what they want to accomplish in the upcoming year. Now all they need is January 1 to get here and they can begin to embark on their resolutions for 2019! We just have one simple question: Why wait? It’s human nature to want to “begin things at the beginning of things.” We see this on a daily basis all throughout the year: “I’ll wait ‘til Monday to start that;” “Let’s take care of that at the beginning of next ....

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  • Coaches’ Corner 11/23/18 A Time to Show Thanks…to Your Body!

    This time of year is always special. Families gather together to celebrate each other; we buy gifts to show how special the people in our lives are to us; we make a point to take a step back from our busy lives to spend quality time with our loved ones to show our appreciation for them. It’s a celebration of everyone that is important in our life, and a wonderful way to show them all how thankful we are! If you think about it a little more, this can also be a time to redraw focus on something else that we should be thankful for: our bodies! Our bodies are our best tool to serve and positive influence the world around us, to carry-out our purpose in life, and to live and ....

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  • Coaches’ Corner 11/16/18 How Weight-loss Works: Part 3

    For the past two weeks, we have learned a lot! So far we know that in order to lose fat, you can’t just simply not eat anything, but to create what’s called a “calorie deficit” so that the body is forced to burn the stored fat that’s in our bodies. So now all we need to know is, what’s the best way to do that! All you have to do is remember this little rhyme: In order to lose, you have to gain; and the only way to gain, is to train! J What we mean by “gain” is increase your lean muscle mass-primarily through resistance style exercises. The way it works is this: When you work out with weights, your body burns calories in two ways. The ....

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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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    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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