Posts by madcap

Calories burned through daily activities

Most of us do not consider daily activities when thinking about calories burned during the day. For example, I spent 2 hours this morning cutting trees, raking up leaves, etc in the yard and according to a calculator which I can enter my weight, it calculated that I burned approximately 778 calories.  Of course this…

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Excuses for not eating breakfast

No time Not Hungry Don’t like breakfast Want to lose weight I’m sure you have used at least one of these in the past and I’m sure you have also heard over and over that breakfast is the most important meal of the day.  This is very true.  Your body just slept for about 8…

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1 Repetition Max

Last week I was discussing the 1 rep max.  I want to provide additional information as to calculating this. Please perform this test with a certified personal trainer or at least use a spotter. One Repetition Maximum is the weight you can perform an exercise with one time. Using a calculator is usually the best…

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Losing weight at work

Most people work an 8 hour day, which typically has 2 fifteen minute breaks and 1 one hour lunch.  What we do with this time can greatly affect how successful we are in meeting our fitness goals. How far do you live from your job?  Are you within walking or biking distance? Most people may…

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Tracking your cardio workouts

In order to continue to make progress and improvements, it is important to track your workouts. There are many great training assistants on the market to track your biking, walking, hiking, running, etc.  I use a Garmin Forerunner 301. It is an old model, but still records the information I want to capture.  The device…

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Sets and Reps

Determining the correct number of sets and reps to be completed during a routine will depend on your training goals. First let’s review what sets and reps are.  Reps are the number of times a movement of an exercise is completed. Sets are a group of repetitions that are performed consecutively. The following is a…

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Variety and Your Workout

It is important to remember that varying your routine is a crucial element in continuing to make progress.  Many people find a routine they like and never switch it up.  They will go months or years on the same routine and wonder why they don’t see improvements.  Our muscles adapt and failure to change the…

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Food Journal

I have received many emails regarding how I would recommend tracking the food you eat everyday.  There are many free sites to choose from.  I like http://www.fitday.com/ to document food intake.  It is easy to use and again it is free. They do have a paid version if you want advanced features for even more…

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Everything in moderation…

You have heard this a thousand times.  It’s true.  You can enjoy a meal at your favorite fast food restaurant or a Blizzard at Dairy Queen if you want, as long as it is the exception and not the rule. If you eat balanced, portion controlled meals on a regular basis, there is nothing wrong with “indulging”…

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Where do I start?

This is probably the number one question I receive from prospective clients.  Let me begin with the client that comes to me because they want to lose some weight.  Let’s say this person needs to drop 50lbs. After we discuss medical history, past exercise experience, prior eating habits we start breaking down the steps to…

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