Author: Teresa Heitman

Strength Training for More Fat Loss

Here are some takeaways from “Lifting Heavy” at Muscle & Fitness Magazine: When alternating weight training and cardio days, you are more likely to burn twice as much fat than if you were to perform cardio training only. High intensity strength training leaves your metabolism elevated after exercise, enabling you to burn...

It’s Not Your Genes!

Physical activity and fitness are associated with a lower risk for coronary heart disease (CHD). A recent study looked at whether the reduced risk was associated with a better genetic fitness profile. The researchers followed 23,016 initially healthy women, recording their leisure time physical activity. They determined genetic profile for...

5 Reasons Women Need Weight Training

1. Weight Training Will Help You Lose More Fat Than You’ll Gain in Muscle. Research shows that the average woman who strength trains two to three times a week for eight weeks gains 1.75 pounds of lean weight or muscle and loses 3.5 pounds of fat. Unlike men, women typically don’t...

Seniors Gain from Exercise

A little exercise and some mental stimulation may go a long way toward helping seniors stay sharp, a new, small study suggests. Researchers found the memory and thinking skills of 126 inactive older adults improved after they were assigned daily activities designed to engage their brains and their bodies. “The good news...

April Challenge – Daily Tabata

Teresa here. I thought I’d share with you my newest workout. There is joy in hours of running with a steadily increasing heart rate. I can listen to music and think. Moderate exercise is awesome! But I have neither the time nor the patience most days. I prefer intense exercise....

Eleven Things You Should Tell Your Personal Trainer

“I’m frustrated I’m not seeing results.” Sharing this with a trainer should spur on your trainer to find the problem, be it unreasonable goals or a lack of accountability on your part. “I can’t afford to do this for very long.” If you have a set amount of money budgeted be sure...

Is It Really Exercise? Intensify!

Any activity you perform above a resting threshold that sustains and improves health and fitness is exercise. The good news: that aerobic class you started two years ago was exercise. The bad news: that aerobic class you started two years ago isn’t exercise now. Are you being challenged? Is your...

Massage, Stretch, Strengthen: Fixing Those Pains

If you have poor body alignment and weak or tight muscles, you likely have pains you deal with daily. You might not be aware which muscles are the problem or how you may be out of alignment, but a physical therapist or personal trainer can help pinpoint the problem and...

Deadlifts are for Women!

Why should you be doing deadlifts? The deadlift is a highly inclusive resistance exercise. It works primarily your butt and back of your legs, but also works nearly every other muscle group in your body. This means you gain strength AND lose body fat quickly. And the bonus for women?...

Exercise Can Improve Your Glucose Control, Even If You Already Take Insulin

Even if you take insulin for type 2 diabetes, a single session of exercise can improve your body’s glycemic control on top of that. Just a single bout of moderate-intensity exercise substantially improved glycemic control throughout the subsequent day both in insulin- and non–insulin-treated type 2 diabetes patients. The study demonstrated that...