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One of my favorite questions is, which weighs more, muscle or fat? The answer, of course, is that a pound is a pound. A pound of muscle weighs exactly the same as a pound of fat. The difference is, a pound of muscle will be small and compact, while a pound of fat will be less compact and visibly much larger. Nothing brings this point home more than a picture. So here ya go… ...

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Research shows routine consumption of diet soft drinks is connected to weight gain, as well as a host of other health problems.

Artificial sweeteners like aspartame have the same effect on insulin as real sugar, triggering fat storage. And they are associated with a drop in the hunger related hormone leptin, making you feel hungrier and less satisfied with normal amounts of food. A 2013 Brazilian study, the latest of numerous studies on artificial sweeteners and weight gain, showed they actually cause MORE weight gain than actual sugar!

University of Texas researchers found in a nearly decade long study that diet soda drinkers had a 70% increase in waist circumference compared to non drinkers. Those who drank two or more a day had a whopping 500% greater increase. A 2008 University of Minnesota study showed even one diet soda a day is linked to a 34% higher risk of metabolic syndrome, the group of symptoms including belly fat and high cholesterol, putting one at risk for heart disease.

And let's not forget, there is absolutely no nutritional value in diet soda, and its consumption actually increases dehydration. One would be far better off drinking a protein shake, water, or tea. In fact, a 10 year Taiwanese study showed people who drank green tea had 20% less body fat than those who drank none. If you are a diet soda consumer, do your homework and choose a healthier option. Your body will thank you!

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The Power of Protein: Over the years, I’ve consistently seen protein as lacking in most of my clients diets. Here are just a few benefits of eating an appropriate amount.

* Aids weight loss and and weight maintenance long term. A 12 month study of 130 overweight people on restricted calorie diets showed the high protein group lost 53% more body fat than the normal protein group while eating the same number of calories.

* Reduces hunger and increases satiety when dieting. One study showed overweight women who increased their protein intake from 15% to %30 of their daily caloric intake ate an average of 441 fewer calories a day without intentional restriction.

* Increases metabolism through the thermic effect of feeding, equaling more calories burned, even at rest. A study showed that a group consuming higher amounts of protein burned an average of 260 more calories a day than a group eating lower protein.

There is a myth that protein is hard on the kidneys. Unless People have pre-existing kidney damage or dysfunction, research has proven this is just not so.

So what is an appropriate amount? Expert opinion varies, but a good range is somewhere between .5 and 1 gram of protein per pound of body weight, considering body fat percentage. Meaning more protein for lean individuals, and less for individuals with higher body fat percentages.
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So you found some time to get a workout in. Great! What are you doing when you're finished? Or more specifically, what are you eating? You've just exercised, and in the process you've broken down muscle tissue and depleted stored energy. For the next 30-60 minutes, your body will be like a sponge, ready to suck up nutrients. To maximize your workout effort, you'll need to repair and refuel. The idea here is to choose protein and carbs that your body can quickly utilize for recovery. Fat will slow the absolution of carbs and protein, and should be avoided post workout. While lean protein like egg whites or fish are good choices, they will still require time to digest. Whey protein, however, can be available in as little as 20-30 minutes. Generally speaking, processed carbs are poor dietary choices, as they are quickly broken down and can cause a blood sugar spike, resulting in fat gain. Post workout though, that blood sugar will be stored as glycogen in the liver and muscle tissue. Fruit is also a great choice, and recommended. Short story long, to maximize your workout effort and speed recovery, blend up a nice whey protein shake with some fresh or frozen fruit. Pick up an insulated travel mug and ta ...

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The quadriceps, the muscles in the front of the thigh, are the largest muscle group in the body. Because of their size, they are the most effective calorie burners. Which is why nearly all cardio/aerobic work utilizes them. Do you know what the second largest muscle group is? ...

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Ever curious why 10,000 steps? Beside being a nice round number, 10,000 steps is roughly equivalent to 5 miles. An inactive person takes 3,000 or less steps a day. 10,000 is considered moderately active, and a reasonable goal for the masses to achieve what most health experts agree is the minimum daily exercise required to reduce health risks. Notice I did not mention weight loss. By walking an additional 5 miles a day, every day for 30 days, with no other exercise or diet modifications, one might expect to lose a little less than a pound and a half. If reducing health risks is your goal, 10,000 steps alone is a good plan. If you wish to lose weight, consider a complete plan of diet and resistance training in combination with walking or other cardio/aerobic exercise. ...

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Newbody's Personal Training Studio updated their cover photo. ...

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Newbody's Personal Training Studio updated their cover photo. ...

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Newbody's Personal Training Studio updated their profile picture. ...

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Newbody's Personal Training Studio added 2 new photos to the album: Gym Pics. ...

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