Ryan Walseth

COFFEE BREAK

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COFFEE BREAK If many of you are wondering why your extra time at spent working out isn’t paying off, you may have your daily ‘eye-opener’ to thank.  Coffee in itself is very low in calories (5 calories for a regular black).  It’s the rest of the items on a menu at Caribou or Starbucks can be shockingly high! Listed below are the average calorie, carbohydrate, and fat contents of some popular choices (all sizes medium):Cappuccino:                       180 CAL, 18g, CHO 7g FAT Mocha:                              480 CAL, 59g CHO, 11g FAT   FRAPPUCCINO/COOLER:       510 CAL, 69g CHO, 19g FAT   Espresso:                           …read more

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HEART RATE TRAINING

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HEART RATE TRAINING Correctly monitoring your heart rate while participating in cardiovascular exercise is a great way to get the most out of your workout.  Knowing and using your recommended heart rate training zone will maximize: caloric expenditure, fat burning, heart muscle conditioning, lung capacity, blood sugar regulation, along with a host of other positive health benefits. Use the following to find your personal heart rate training zone: Basic formula:  220 – Age x % max = Target Heart Rate Karvonen Formula: 220 – Age – Resting Heart Rate (RHR)…read more

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MOVING INDOORS

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MOVING INDOORS Soon it will be time to take the majority of your fitness activities indoors.  In order to be consistent you need to have variety, options, and convenience!  These keys to success come from having a membership to a health club that is close to home, utilizing your employers workout facility, or bringing your workouts home to you.  The latter is ever growing in popularity due to convenience and time effectiveness.  Often times a round trip to the gym and back can take 3 hours and now more than ever people are working right through their lunchtime making workday fitness difficult.                                                     In-home fitness can happen at…read more

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IF NOT TODAY, WHEN?

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IF NOT TODAY, WHEN? If you’ve been stuck in an ‘in-active’ rut since school started then it’s time to get rolling!  No matter where you are, today is never a good day to start.  Don’t talk yourself into starting next week or next month, start TODAY.  Your schedule isn’t going to be any less hectic next week, next February or next summer and the longer you wait the harder it will be to get to your desired goals.  Are weight gain, cancer, cardiovascular disease, diabetes, and low energy levels going to wait for you to…read more

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DINING OUT

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DINING OUT A great week of exercise and weight loss can be turned back by one or two nights dining out.  For most individuals, especially ones looking to lose weight, they should be between 1,500-2,000 total calories for an ENTIRE day.  A typical restaurant session could bring in 2,000-3,000 calories!   Doubling this amount in one sitting can take 2-3 days of good workouts to burn off the ‘stored’ calories. Here are some tips to curb over-eating when dining out: -Slow down, nobody is going to steal your food! This will help you realize when you are full instead…read more

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EXPECTING DIFFERENT RESULTS FROM THE SAME ROUTINE?

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EXPECTING DIFFERENT RESULTS FROM THE SAME ROUTINE? Anyone who has started a new diet or exercise routine realizes that it can be very rewarding.  You will experience weight loss, increased energy levels and confidence, along with a host of other positive changes. Then it begins to fade.   Results slow, interest wanes, and the body’s need to adapt stops.  Realize that VARIETY is key! As soon as your body has to adapt to a new routine or updated diet plan it changes.  When it comes to diet and exercise, it changes…read more

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HAPPY HOUR ANYONE?

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HAPPY HOUR ANYONE? Beer, wine, and mixed drinks are commonly associated with any dinner or social event, unfortunately people sometimes don’t understand the amount of calories that they are consuming.  These calories are deemed ’empty’ calories, which means they serve little to no nutritional value and just add to your total daily caloric intake as well as your waistline! Here are some examples of calorie and carbohydrate contents of America‘s favorite beverages: Michelob Golden Draft Light/Bud Light 110 calories 6-7 grams of carbs Budweiser: 145 calories and 10 grams of carbs …read more

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OSTEOPOROSIS…

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OSTEOPOROSIS… Approximately  25 million Americans are affected by osteoporosis, which is the progressive loss of an individuals bone mass. Generally speaking, bone mass increases yearly until about age 20 and then, lifestyle depending, it can decrease as much as 1% per year after that.   This disease affects both genders but is about 4 times more prevalent in women.  One thing that everyone needs to be aware of is that Osteoporosis is a preventable disease through Exercise and Nutrition.  Imagine that.  Weight bearing exercise is the single most important prevention measure an individual can take.  Walking, running, rollerblading, stairstepping and…read more

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BALANCE YOUR ROUTINE WITH STRENGTH TRAINING…

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BALANCE YOUR ROUTINE WITH STRENGTH TRAINING… Understanding the benefits of a regular strength training routine are essential to total fitness for both men and women.  Strength training along with a controlled calorie diet and regular cardiovascular conditioning are the three main components to reaching any goal.  The time to reach any goal increases exponentially with any one of these three absent from your routine! The benefits of regular strength training include: Increase in metabolism Change in body composition Decrease in overall body fat Decrease risk of osteoporosis Increase cardiovascular function Improves balance Improves functional capacity (daily living) Improves…read more

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KNOW ANYONE ON CHOLESTEROL LOWERING MEDICATIONS?

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KNOW ANYONE ON CHOLESTEROL LOWERING MEDICATIONS?  Individuals taking prescription medications often times can become depleted of important nutrients in the body.  In the case of Statin medications (Lipitor, Crestor, Zocor, Pravachol, etc) which help to lower LDL levels in the body, can also deplete the body of an important element called Co-Enzyme Q-10.  A deficiency in Co-Q 10 can lead to heart failure because it’s an enzyme that provides energy to the heart.  Other studies have shown that a body deficient on Co-Q-10 can lead to the inflammation of your tendons and ligaments, a decrease in…read more

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