RHWellsFitness

Just saw this video put out by the CDC on reversing prediabetes.  Thought I'd share with you all. Let me know what you think.

Without fail, every month there is an article on "Secrets to weight loss".  Truth of the matter is that there are no secrets to weight loss.  I have seen these articles on magazine covers since the mid-'80's.  You can probably Google the subject and get a ton of hits on this.  This has been around for so long, that it should not be a surprise  when we see an article like this.  People are always looking for a quick fix.  Unfortunately, there is no quick fix.    Using common sense, here is what seems to work best according to everything I read and hear when I work on my education to maintain my certification. Behavior experts say that the best way to change habits is to work on them in small steps.  For example, don't try to change smoking habits, drinking habits and exercise habits all at once.  These are a lot of changes for your body.  Mentally we may be able to think we can change them all at once, but it is easier...

Here is a free tool to help you with your diet goals.  I like this for a number of reasons: It's free. It's easy to use. I am not a nutritionist or dietitian.  Those are roles that are out of my scope of practice.  This allows me to guide and teach what is good and what is bad. It allows you to put in your own recipes. It's faster to use once you have some foods logged in. Here is a quick video that shows what you can do with this free app.  If you're a client of mine, you can connect MyFitnessPal to my app and I can review your nutrition habits and guide you to success in meeting your goals. MyFitnessPal video

As we begin the home stretch for 2017, this is the time when a lot of people eat more than they should, drink more than they should and come January they begin their New Year's Resolutions to lose weight, get in better health...the usual annual resolutions.  Here are some tips to use to plan for the holidays and a way to get a jump start on the upcoming resolutions and how to stick to them. 1.  Eat everything - in moderation of course . These are the holidays after all.  We gather with friends and family.  We all have a plethora of items to choose from.  Turkey, ham, turducken, mac 'n' cheese, green been casserole, sweet potato souffle, corn on the cob, the list goes on and on.  For most of us, we like everything that is being served.  The trick here is not to get a full scoop of everything, especially if they are the large serving spoons.  Instead, use your utensils and serve yourself portions that are large enough to enjoy the flavor, y...

Hello there.  As I was contemplating a topic for this post, I thought about what I could write about to help you in the realm of health and fitness.  Here are some tools that you can use on your own, with your trainer, or your doctor: I hear a lot of people ask about heart rate.  Do you know what your Resting Heart Rate is?  What about Max Heart Rate?  This tool from the American Heart Association teaches you how to find your heart rate.  It then shows you where you should be training for your age. Heart Rate Tool This one is mainly for competitive lifters.  However, this is also good for everyone just to see where your at at different stages of life.  This isn't to hard when you have a crew that your working out with.  I usually don't, so it wouldn't be sound for me to attempt on my own.  This tool allows you to do what you are comfortable with and use that to determine what your 1 Rep Max is.  1 Rep Max is t...

Hello, I recently read an article regarding weightloss, especially for women over 40.  The author is a trainer from California named Jill Brown.  I don't know her.  Since I am still learning some of the intricacies of weight loss, and I don't quite fell like the expert I want to be, I figured I'd just share this article.  A lot of what the author writes makes sense.  Thank you Jill for sharing your knowledge.  Enjoy. http://www.jillbrownfitness.com/site/2017/04/how-women-can-lose-weight-after-40-especially-around-the-middle/

Hello there, I am doing a survey to get an idea how to start my business.  Please fill this out.  It only takes about 3 minutes.  Also, if you could, please ask friends to fill it out.  I'd like to get as many people to fill this out as possible. https://surveyhero.com/c/8511c8b Thank you.

I read last night that  back in April, legislation was introduced in both the Senate and Congress.  This legislation is called The Treat and Reduce Obesity Act of 2017.  The purpose of this legislation is to provide healthcare professionals with more funding and better options for treating obesity. What this means if it passes is that there would be better counseling, better interventions, and better drug treatments for the patients.  According to Representative Ron Kind from Wisconsin, "Obesity accounts for nearly 10% of all annual medical spending here in the U.S."  He continued, "Unless we doe something to address the obesity epidemic, the costs and harm to public health will only continue to rise.  This legislation is a step toward controlling out of control healthcare spending and to improve health outcomes of the patients".

When I come across something that I learn from and/or find interesting, I want to share that with you.  I recently came across a podcast with the main topic being failure.  Although it is primarily for entrepreneurs, these talks are good for anyone, in any industry. The podcast can be found at FailOn.com.  I was listening to episode 16 on the subject of Overcoming Fear.  I enjoyed it.  I learned a bit from it this morning.  I then looked at the previous 15 episodes.  I definately will listen and learn.  I always tell my kids that experience is a tough teacher and they can't experience everything.  I continue by telling them to learn from others experiences as well so they don't have to go through the same hard lessons.  By learning from others, you can shorten your learning cycle. On the subject of fear, one thing that I was reminded of is that everyone doesn't start being good and polished.  The people you see as suc...

On May 24th, an article was released in the Journal of Personalized Medicine in which a group of scientits from Stanford University wanted to answer this exact question.  They tested seven different wearable bands that monitor both heart rate and energy expenditure (calories burned). The seven pieces of equipment were the Apple Watch, Basis Peak, Fitbit Surge, Microsoft Band, Mio Alpha 2, PulseOn and the Samsung Gear S2.  To verify accuracy for heart rate, they compared them with a medical-grade electrocardiograph. The calories used was estimated with an instrument for measuring the oxygen and carbon dioxide in breath -- a good proxy for metabolism and energy expenditure. Results:  For heart rate, all the devices were withing a 5% margin.  This is good since heart rate is measured directley and uses a simple formula for everyone.  If you wear one of these devices for this purpose, you can share this information with your doctor with co...

As we approach the end of May and move into June, I am beginning to look at setting some goals for my business for the next few months.  This gave me the idea to share with you the process that I am using to help you too.  This is for any type of goals you may be chasing. The steps to challenge yourself to achieve your goals are: SMART. Specific Measurable Attainable Relevant Timely Specific means to be as specific as you can in your end goal.  For example,  instead of saying "I want to loose weight" (too vague and general), say "I want to loose 10 lbs of fat".  Be as specific as can be.  Instead of "I want to start a business", say "I want to start a computer repair business". Measurable means breaking your final goal into smaller steps that can be measured.  A good example is breaking down the 10 lb fat loss goal down to 1.5 - 2 lb loss per week.  They are small, yet you can see your progress towards your final goal. Attainable...

I have heard some people use the terms "weight loss" and "fat loss" interchangeably.  They are not the same.  One is total weight loss.  This is not just fat loss but also includes water and muscle loss.  The other is just fat loss.  Fat loss is good.  Total weight loss not so much.  I came acorss this infographic and thought I'd share it.  A couple facts that were left off that I'd like to add:  1.  Muscle is more compact than fat.  2.  Muscle is more active, therefore, it burns more calories than fat (which is not active). I appologize for not being able to add the infographic directly to the post.  When I did, the information was too small to read.  I'm still learning how to do some of this stuff.   Weight loss v Fat loss Infographic Let me know if you have any questions. 

I have heard and have read a lot of people say they don't like to workout.  They don't like to lift weights.  They don't like to run.  There is nothing wrong with that.  Not all forms of exercise or physical activity are for everyone.  As a teen, I hated mowing the lawn.  Now as an adult, I don't mind it so much.  There are still other things that I would rather do with my time, but I realize that it is something that needs to be done.  To be healthy, you don't have to do what everyone else is doing.  You don't like to lift weights...then don't.  You don't want to run a marathon...then don't.  The point is to do things that you enjoy so that you can do them for life and not just the few months that you're going to hate trying to get healthy.  If you hate it, chances are you will give up on your efforts and say it isn't for you. The human body is an amazing piece of machinery.  You can walk, run, jump, hop, thro...

Hello there, I was reading recently some information on nutrition to stay abreast of current issues in the health/fitness industries and to keep up with my CEC requirements.  One article was mainly about calories.  When I worked in the restaurant industry, all servings were measured and weighed during prep time.  Amazing how fast and accurate someone can learn to get the right amount of ingredients in a fast paced environment.  This post is to help reduce the stress most people have about portion size. I know that a lot of people wonder what is a portion size?  And when they see what a portion size is, they think that is not enough.  I've been there.  However, one does not have to walk with measuring spoons, measuring cups, and a food scale.  Who would want to?  Where is the freedom there?  You already have the perfect measuring tool with you:  your hand. Yes, your hand is a great tool.  I understand, some people...