Treadmill vs. Elliptical: Which is a better fit for you?

Many people ask me which cardio exercise is best for them. To answer this question, I think it’s important to take many things into account, and the following are just a few things to consider: What are your goals? Are you trying to lose weight, build muscle, improve cardiovascular health, etc? Do you have any injuries or physical limitations? What do you enjoy the most? What exercises a...
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Exercise after 50: What to Consider

In last month’s sports medicine bulletin from the American College of sports medicine, there was some interesting information about how our body responds to exercise after the age of 50.  The following are a few of the key points: Strength training should be a part of a workout program because if people strength train, they can maintain their lean muscle up until about age 70.  However, if...
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Great Fall Recipe for Apple-Butternut Squash Soup

I love seasonal recipes, and one of my fall favorites is butternut squash soup.  Last year, I was introduced to Martha Stewart’s version with her “Apple-Butternut Squash Soup”.  Since I loved the recipe so much, I made it again this year and it was just as tasty as I remembered.  So, I wanted to share the link to the recipe and the slight modifications I made to make it just a little heal...
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Can I Eat Anything I Want with Exercise? A Closer Look at the Calories In vs. Calories Out Equation

Many people falsely believe that because they exercise that they can eat anything that they want and they will meet their weight loss goals or will be able to maintain their weight.  This is simply not the case because it is very easy to “undo” the hard work that you put in at the gym with a poor food choice or two.  Nutrition and exercise go hand and hand for overall health and weight manag...
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Protein: Updates on Recommended Levels and Timing of Intakes

In the latest issue of my Sports, Cardiovascular and Wellness Nutrition Newsletter, I read in interesting article with some updates to the current protein recommendations. To start, it is important to understand that one of the main functions of protein in the body is to build and maintain muscle mass.  Without adequate protein each day, we will begin to lose muscle which ultimately will lead ...
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Tips to Build Muscle/Gain Weight

  The best way to build muscle mass is to participate in a progressive resistance training program.  Muscles need the right stimulation in order to grow, and you need to support that training with an appropriate nutrition plan.  The most important nutrition factor to build muscle mass is to ensure that you are taking in enough energy.  It is often recommended that athletes consume approximate...
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Are You Going the Distance? Learn How to Plot Your Run.

Have you ever gone for a walk or a run and wondered how many miles you've gone?  Or, are you looking to create a running route in your neighborhood to train for an event?  If so, MapMyRun.com is a great website that is easy to use and helps to determine the distance you are going whether you're running in the woods or walking down city streets.    You don't have to register to plot your ...
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How Long Does it Take to Get Fit?

Last week, I heard an advertisement on the radio for the "4-minute gym" which actually made me sigh out loud.  Yet another company is taking advantage of people by promoting a "quick fix" to make money.  So, when I saw an article this week on "How Long Does it Take to Get Fit?" in my ACE (American Council on Exercise) newsletter, I felt that I needed to write on the topic. As I'm sure we all ...
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Milk is a Better than Sports Drinks for Recovery

Once again, milk has been found to be the ideal post-workout beverage.  In a study done on cyclists, researchers provided chocolate milk, a sports drink or a commercially available fluid replacement drink after an intense workout.  Four hours later, the men were then asked to cycle to exhaustion.  Those given chocolate-milk were able to cycle 51 percent longer than those given the sports drink ...
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How to Choose a Sports Drink

Sports drinks can help improve performance for athletes who participate in endurance sports lasting > 1 hour.  The primary functions of sports drinks are that they help to hydrate athletes, they provide carbohydrate energy and they replace electrolytes lost in sweat.   But with all of the beverages out there, how do you know which one to choose?  The following are some guidelines to help yo...
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