Ryan Walseth

VOLUME EATING

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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???

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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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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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