Weight Loss Principles 101 – You must have a caloric deficit to lose weight.Meaning, you have to burn more calories than you consume.  If you have a 3500 calorie deficit over a 7 day period, you will lose one pound.  That is a 500 calorie deficit everyday for 1 week.  If you have a bigger deficit then you will lose more weight.  Therefore, counting calories and tracking your food intake is the #1 requirement you need to do on a daily basis to achieve success. The smart way to lose body fat is to maintain a deficit through both diet & exercise.  Trying to lose body fat with diet only and not exercising is not optimal.  You want to burn the body fat off while maintaining or increasing your muscle mass. I like to use the free version of My Fitness Pal.  All you have to do is download the...Read more

Zinc, much like Magnesium, is one of those nutrients that is critically important in hundreds of processes in the body. It is estimated that around 25% of the world population is actually deficient in this critical mineral. If you want healthy hormones, a strong immune system, and healthy tissues, you absolutely need to make sure your zinc levels are adequate. Not enough people know this, but there is actually a very simple method to test zinc levels in the comfort of your own home. Another great way to start to tell if you may not be getting enough zinc in your diet, is by understanding its functions and how someone could become deficient in the first place.  Then you can easily test zinc levels at home on a regular basis to make sure you are absorbing it. Benefits Of Zinc The benefits of optimizing your zinc levels are vast. Zinc...Read more

A new study found that people whose weight fluctuates early in a weight loss program have worse long-term results. If losing weight feels more like being a yo-yo than a ball rolling down a gentle hill, then you might want to rethink your approach. A new study found that people whose weight fluctuated in the first few months of a weight loss program lost less weight over the long run, compared to people with more consistent week-by-week progress. The Drexel University researchers suggested that this may help identify people early on who need extra support in meeting their weight loss goals. The dangers of regaining weight that’s been lost is nothing new to health professionals. “If you’re yo-yoing, that is a clear signal or red flag that it’s about something more than the food you eat and the exercise you’re engaging in, that there are probably ingrained patterns of behavior...Read more

Introduction When it comes to maintaining good health and well-being, we often hear about the importance of a balanced diet and regular exercise. While cardiovascular exercise, such as running and swimming, gets a lot of attention, strength training, red light therapy, and infrared sauna therapy are emerging as powerful tools for optimizing health. In this article, we’ll explore the many health benefits of strength training, red light therapy, and infrared sauna and how combining them can create a potent synergy for enhancing overall well-being. The Benefits of Strength Training Increased Muscle Mass and Strength: Strength training, also known as resistance training, helps increase muscle mass and strength. This not only improves your physical appearance but also boosts your metabolism, making it easier to maintain a healthy weight and body composition. Enhanced Bone Health: Strength training stimulates bone remodeling, increasing bone density and reducing the risk of osteoporosis, especially in older...Read more

RED LIGHT THERAPY FOR MUSCLE RECOVERYOCTOBER 2023Lingering muscle pain can keep you from enjoying your daily life.In the following sections, we discuss what red light therapy is, how it supports recovery, and how toincorporate this natural remedy into your training routine.How Red-Light Therapy Helps with Muscle RecoveryRed light therapy can be used in several ways both before and after a workout to prevent injury, improve athletic performance, and accelerate recovery.What is Red Light Therapy?Red light therapy uses specific wavelengths of visible red and invisible near-infrared light delivered bypowerful LED devices to stimulate healing at the cellular level. It may use red light and near-infraredwavelengths alone or in combination.Red light therapy is best known as an anti-aging tool, but it is also incredibly versatile as a training toolfor athletes of all levels. This includes anyone who likes to go to the gym.Shorter wavelength red light absorbs into all the skin’s layers....Read more