Category: Q&A

Glute Bridges on the Balance Pad

Lie on your back on a mat or on the floor with your heels on a balance pad. Your arms should be relaxed at your sides. To make this exercise more difficult, keep your arms off the floor. Exhale and push into your heels, lifting your buttocks off of the floor. Your neck and shoulders [...]

Which foods help boost my metabolism?

Eat a very small meal that includes fat burning foods every 2-3 waking hours; this will increase metabolism. In addition, drinking lots of water will help. Counting carbohydrates, in particular refined carbohydrates, is an excellent way to boost your metabolism. Refined processed carbohydrates will slow down your metabolism. Yes, avoid or strictly limit refined processed [...]

Chin to Chest Stretch

Sit upright on a ball or chair with your feet shoulder width apart. Arms are relaxed with your hands resting on your thighs. Tuck your chin gently toward your chest. Turn your head slightly to the left until you feel a slight stretch. Hold for 10-15 seconds. Repeat to the right side, holding for 10-15 [...]

Can caffeine have an effect on my weight loss?

Yes, it can do. Some people lose additional pounds after stopping coffee or caffeine. Studies have shown that caffeine (as in coffee and some sodas) contributes to insulin resistance (thus making it harder to lose weight), increases appetite (again making it harder to lose weight) and contributes to food cravings (making it difficult to adhere [...]

What are the side effects of protein supplements?

Assuming that you’re consuming a normal amount of protein and are otherwise healthy and normal, supplements will not have any unwanted side effects. Protein supplements are not a complete dietary replacement. Excessive consumption of protein (300+ grams a day) can have unwanted side effects in the kidney and liver. Always remember that too much is [...]

What is the recommended carbs intake per day?

There are two answers. One answer is for those who wish to lose weight and one answer is for those who do not wish to lose weight. Here are both answers: FOR THOSE WHO WANT TO LOSE WEIGHT If you are trying to lose body fat, 20-70 grams are recommended, depending on your level of [...]

Superman on the BOSU

Lie facedown on the BOSU ball. In the start position, your forearms and toes should be resting on the floor. Pull your navel toward your spine to engage your core. Lift forearms and toes off the floor, finding your balance point. Squeeze your buttocks to keep your legs up. Squeeze your shoulder blades together and [...]

Torso Rotation on the BOSU

Stand upright on the top of the BOSU. Your feet should be slightly apart, arms out to the side and shoulders down. Inhale, then exhale and twist from the waist to one side. Slowly return to the start position. Repeat to the other direction. Your hips should remain facing forward at all times. Repeat 3-4 [...]

Knee Extensions

Stand up straight with an exercise band under one foot. Ensure that you have a good grip on the exercise band and that you have a good amount on tension on the exercise band. Inhale and lift the foot slowly, resisting against the band, until your hip and knee are at approximately 90 degrees. Exhale [...]

Can my age make a difference in a weight training program?

I am not sure if this question is asked in relation to being young or older, therefore, I’ll address both ends of the spectrum. (Of course, it’s always best to get the approval of your physician before embarking on any radical changes in dietary or exercise programs.) With respect to being too young to do [...]