RHWellsFitness

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 fixes.    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 easi...

Hello everyone.  Happy New Year! As 2025 came to a close, I was thinking about what I achieved in the year and where I fell short.  I realized that I had some big goals.  Some very big goals.  I also spent a lot of time reading, analyzing, and thinking about what to do next.  The problem:  too much thinking/analyzing and not enough action. To make dreams and goals a reality, you have to work and take action.  That is something I have not been very good at the last few years.  This is what I plan to change in 2026. Examples of this are: Getting in better shape.  I can not get in better shape just thinking about it.  I can not do it by simply watching a video.  I actually have to take action and move.  I started a new workout routine yesterday that I will do for the next six weeks.  Resistance three days a week, and cardio for three days with a day off to recover. Part of getting in better shape is being mindful ...

Our bodies generate heat at all times.  Even at rest, our bodies still generate heat.  Our bodies are incredible machines and we're always learning something new about it.  When people talk about losing weight, most people refer to body fat. However, without maintaining or increasing muscle, muscle loss occurs too. That being said, it comes down to calories and to reduce the amount of calories to be consumed.  To get everyone on the same page, here are some definitions everyone needs to know to understand the thermal dynamics of our wonderful bodies. Calories - A unit of measure of energy to raise the temperature of 1 liter of water by 1 degree Celsius.  Basal Metabolic Rate (BMR AKA Resting Metabolic Rate (RMR)) - This is the minimum amount of energy that the body requires to support life functions and organs.  This is about 75% our total energy requirements.  Most of this is for the Liver, Brain, and muscles.  So remember to lift weights ...

Diabetes Awareness As Christmas has just passed and we are all preparing to celebrate the New Year next week, I figured this was a good topic to discus as we begin looking at New Years Resolutions and most of us have been affected by diabetes at some point. Both of my maternal grand parents had it. I also have some friends that have it. This is my effort to help and contribute to education on the subject. There are two types of diabetes. Type 1 is an autoimmune disease and type two is the buildup of insulin resistance. Prediabetes falls under type two as it is developed over time. Both are caused by a combination of genetics, lifestyle, environmental factors leading to having problems with insulin. The main contributors have been found to be obesity, inactivity, family history, older age, certain ethnicities, and pregnancy.  What is the role of insulin? Insulin is a hormone created in the pancreas when there is a rise in blood sugar in the bloodstream and it acts like a gatekeepe...

  As we celebrate Christmas and New Years next week, a lot of people are more than likely going to over indulge.  Here is a scale to help you get ready for the New Year and any resolution you may be thinking about. We live in a land of plenty here in the U.S.  Do you know how to tell the difference between being starving, satisfied or stuffed? It seems it should be obvious and people should know the differences.  Here is a graphic to show the Hunger Scale: At a 1, we are beyond a growling stomach.  We are weak and dizzy.  At this stage I think of how Jews were treated at POW camps by the Germans in WW2.  I also see this when there is an extended famine in Africa.   At level 2, people have a constant growling in their stomach. Not occasionally but for a few days at a time. At level 3, people are hungry with a slight growl of the stomach. People claim they are hangry at this level. Being hangry should be at a level 2, with a more constant growl...

I see a lot of people constantly looking for THE perfect workout.  Whether it is a workout to firm the glutes, build mountainous arms, or chisel your abs.  The thing is...this is a myth..sort of. The majority of people that I see looking for the perfect workout are looking for three things: Time crunch - With busy and hectic lives, people are looking for something they can do around all their busy schedules. Don't want to fail - People are afraid of looking like they don't know what they are doing or don't want to simply fail. They are not into working out - They either don't like to break into a sweat or sports/athletics is not their thing. Above, I said that THE perfect workout is a myth...sort of.  I say sort of because even though there is no perfect workout for all people, you can certainly find THE perfect workout for you. Physiologically, we all have the same body structure.  Heart muscle, skeletal muscle, central nervous system, bones, jo...