Ryan Walseth

A Breakdown of 5 Popular Nutritional Supplements

Posted by in FitTip, Nutrition, Uncategorized

Part 1 of this 2 part series covered six quick tips about nutritional supplementation…a proverbial 30,000 foot view if you will.  Part II digs in for a closer look at 5 different popular supplements. Let’s roll! The following bullet points are based off peer reviewed studies and are intended to be talking points. Use these points to produce educated questions for the next time you meet with your doctor or registered dietitian as some supplements may have adverse reactions with prescription medications and/or pre-existing health conditions. Resources and references available…read more

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Squat This!

Posted by in FitTip

Gym rats call the squat the Godfather of all exercises…so if it’s this prestigious and beneficial let’s make sure you’re executing it correctly! The squat is a powerful, foundation exercise that primarily targets your quads, glutes & hamstrings… Why Squat? The squat exercise trains some of the biggest muscles in the body, therefore has the potential to add a big boost to your metabolism. The body uses more energy to repair and maintain lean muscle tissue. The Set Up:   Feet Shoulder-Width Apart Chest & Head Up Abs Engaged Shoulders…read more

Perfect Your Push-Ups

Posted by in FitTip, Health Tips

First introduced in elementary gym class, the push-up is one of the most butchered exercises in the fitness industry. Incorrect form can stress your rotator cuff muscles, neck, and low back… …but when performed correctly, the push-up can be a great foundation exercise for any age and any fitness level! The movement targets the pecs (chest), triceps (back of upper arm) and deltoids (shoulders): I’m going to break it down muscle-by-muscle and joint-by-joint: Three (3) quick tips before we get started: Think of a push-up as a moving plank. Upon…read more

Attention Desk Jockeys: 3 Hip Stretches to Save Your Back

Posted by in FitTip, Health Tips, Lifestyle

“Sitting is the new smoking.” Gross. Today’s fitness tip breaks down three (3) uber effective hip stretches to help alleviate low back pain from sitting all day loooooooooong. Before I help you get your swagger back, we need to cover a quick anatomy lesson to help you understand why these stretches are so important: The following image depicts the lumbar spine (low back), pelvis (hip bones), the Psoas Major (hip flexors) and femurs (upper leg bones). Notice how the hip flexor muscles originate along the lumbar spine, pass in front…read more

“F the Fat Burning Zone”

Posted by in FitTip, Health Tips

Summer is 6-weeks away (hopefully), is your body ready for a swimsuit?!? If you’ve been hibernating while watching Netflix and crushing on comfort food for the past 6-months you don’t have time for long, slow, boring cardio to get you back in shape…it’s time for some serious work. Every single Personal Training Health Assessment Form ask’s the question: “What is your #1 barrier to regular exercise?”  I’ve only received one answer, ever: TIME. Since TIME is everyone’s reason for not exercising on a regular basis, I say…”F the Fat Burning…read more

SEASONAL AFFECTIVE DISORDER (SAD)

Posted by in FitTip

SEASONAL AFFECTIVE DISORDER (SAD) “SAD is a mood disorder associated with depression episodes and related to seasonal varaitions of light” (1).  SAD occurs in roughly half a million people each winter.  It is described as a change in our biological clocks which can cause our daly routine to be thrown off.  People with mild cases of SAD will often be told they have the winter blues (2).    The symptoms of SAD include winter depression, over-consumption and cravings for carbs and sugars, fatigue, weight gain, and less of an ability to…read more

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GROCERY SHOPPING

Posted by in FitTip

GROCERY SHOPPING Not everyone loves grocery shopping but it needs to happen, the more often the better.  Here are some tips to make your trip a healthier one: Eat prior to shopping, you’ll be less likely to make poor decisions. Shop on the perimeter of the store, the middle is where the highly processed foods sit. Use a list and stick to it. Read labels (ingredients listed first make up the largest content). Buy perishable food items, the shorter the shelf life the healthier. Buy fruits and vegetables, preferably fresh, but frozen and canned are good alternatives. Leave…read more

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BREAK EVEN!

Posted by in FitTip

BREAK EVEN! Your goal this year is to weigh the same after this weekend as you do today!  Thanksgiving is a brutal holiday for anyone trying to lose weight, but you do have options to survive. Find an activity for before or after dinner and make it a family tradition. (ex/sign up for the Northwest Arena Club 5K fun run, a local pilates or a yoga class) Help out at a local food drive or charity event. Get a quick 20-min workout in to spike the metabolism. Drink water before and during dinner,…read more

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VOLUME EATING

Posted by in FitTip

VOLUME EATING A new way to approach eating is subtraction by addition.  Studies have shown that Americans, in general, tend to eat a similar volume of food day in and day out, month after month.  The main problem is the caloric density of the food that we consume.  The same volume of food may be 1,700 calories or it may be 3,500 calories! (1oz of apple = 15 cals, 1oz of chips = 150 cals) Instead of focusing on what not to eat, add in some foods that are good for you…read more

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5-HOUR WORKOUT???

Posted by in FitTip

5-HOUR WORKOUT??? Everyone wants their workout routine to be as efficient and beneficial as possible.  So how do you make your workouts last longer without spending more than 45-60 minutes exercising?  You need to create a hot furnace!  The way to spike your metabolism (furnace) is through higher intensity strength training.  Studies show that your body may not return to  rest after a strength training session for up to 5-7 hours!  On the flip side, often times following a cardiovascular session your body returns to rest within only one hour! When you lift weights you are not getting stronger,…read more

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