by Maggie Evans, RD
Just because we are nearing the end of the holidays, doesn’t mean we can give up on our diet and exercise goals. There’s no reason to wait till January to start working towards our 2015 goals. Use these helpful tricks to stay on track during the holiday season.
Swap Low-fat Dips for Ranch/Creamy Dips
Instead of offering ranch as a dip for a vegetable platter, make your own version with Greek yogurt. Greek yogurt is a great substitute for Ranch and creamy based dips. It is high in protein, low in calories, and low in saturated fat compared to Ranch dressings. Try this homemade Greek yogurt dip at your next holiday gathering. Serve with freshly sliced vegetables. Read more
In my 20 years of studying and making a living as a health, fitness and performance coach there is ONLY one thing that I have found that is true across the board…
…EVERYONE is different!
Everyone responds differently to fitness and/or diet routines. No two people always get the same result from me doing the same thing with them, (whether that be an exercise modification or a diet modification).
So, why do we (as a culture/society) keep buying into companies and fads that TELL us how we should be eating–paleo-diet, south beach diet, zone diet, food pyramid, etc.–when we know that EVERYONE is going to respond to it differently?!
Our approach at Athlon is to help people become their own fitness scientist… and especially their Read more
November 30, 1939, the Soviet Union attacked Helsinki, Finland with over 450,000 soldiers. The Soviets outnumbered the Finnish army, 3-to-1, and also commanded 6,000 armored tanks, and 4,000 aircraft, versus Finland’s 32 tanks and 114 aircraft. They were massively outnumbered and outgunned.
The Soviets dropped 350 bombs in that raid, killing many innocent lives and turning many buildings into dust. It was the beginning of what is now called the Winter War.
Finland is very far north, that winter temperatures were reaching down to 40 degrees below zero, and the nights were 18 hours long. Vastly outnumbered, fighting in a brutally cold darkness, and facing near certain death, the Finnish soldiers relied upon a concept that has been part of Finland’s culture for hundreds of years: Sisu.
Sisu doesn’t really have any direct translation into any other language. It’s simply a concept held Read more
Milo of Croton
I’m sure you’ve often heard… “there’s wisdom in the ancient teachings…”
Well, that’s exactly the case here and I think you’ll be able to relate.
But first a little back story…
I have NOT written a blog in quite some time. If you’re reading this, THANK YOU for coming back!…
[Last night inside my head while thinking about writing a blog today this is what was going on...] “…it’s going to be such a daunting task with so much work involved… it’s just been too long and it’s going to take forever to make any progress being so behind… plus, I’m so out of practice that it’s just not going to be good for a while. I just need a miracle to happen…”
Sound familiar? I hear this from people ALL the time when it comes to ‘getting into shape’ or getting stronger’ or ‘achieving fat loss’…
Whether you’re an elite athlete or just starting an exercise program (or even just thinking you should start an exercise program) you’ve probably had these exact thoughts running through your Read more
You’ve heard many times over the last five years about how our American diet is to blame for our obesity epidemic. In fact, you’ve probably even heard that from me on this blog! One of our mantra’s here at Athlon is:
“Eat to look good, exercise to feel good!”
Well, a very interesting study out of Stanford University was just published in the American Journal of Medicine that may change our tune a little on the blame-game for our obesity crisis…
The study is a portion of what’s called the NHANES study, which has been going on for a really long time looking at trends in our health habits. In this portion of it researchers looked at leisure-time physical activity levels of adults back in 1994 versus more recently in 2010. They also looked at average caloric intake and changes in BMI (body mass index, a typical measure of body Read more
By Maggie Evans, RDN
Humans are made up of mostly water… roughly 60% water. It’s extremely important in the daily functions of the body; it helps transport nutrients, provides a role in biochemical reactions, and transports waste products out of the body, and it’s especially important during bouts of exercise and training because of its vital role in regulating body temperature. Sweat is the body’s way of regulating our core temperature to ensure that we do not over heat during intense exercise.
Adequate fluid replacement after exercise is crucial. Your next exercise session can be harmed if adequate fluid replacement is not taken into consideration. A general guideline for rehydration after exercise is to drink at least 16 oz of water for every pound lost after an exercise session.
So, moral of the story, hydration is important! Ensuring that we maintain adequate hydration is just Read more
By Andy Sverchek, MS, CSCS
Here at Athlon, you have probably heard trainers talk about the importance of keeping a food log to help improve your nutrition. But, if you want to make progress in your workouts it is just as important to keep a workout log.
Recently, I saw Athlon member James Leath carrying around a journal and taking notes as he worked out. He is also in really good shape and looks great.
This reminded me that the best track coach I ever had made me keep a journal of my training. In that same season I went from 285lbs to 330lbs in my power cleans. I also went from being a decent college thrower to breaking the Cal Poly school record in the discus and qualifying for the NCAA championships in the shot put. One major factor was setting goals and writing them down in my log book, as well as Read more
Corey Jenkins/Cultura, via Getty Images
We’ve all heard the adage, “no pain, no gain.” And now days, with the popularity of Crossfit programs and high-intensity interval training for weight loss, that statement is thrown out more often than yesterday’s trash…
Often in Athlon’s athletic development programs we teach our athletes to control their mind and focus and train through fatigue and pain… knowing that if we can push past certain boundaries the athlete will make improvements in their overall physical performance.
But there’s a very important line in this that needs to be understood and respected. The New York Read more