Author: Teresa Heitman

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Did You Get New Goals or Just a New Gadget?

I believe anything that helps you with mindfulness about your habits and motivates you toward wellness is good. That includes the myriad trackers, games, and online fitness plans many of us received for Christmas. Maybe you have a new Fitbit. Now what? You can start working to meet the goals suggested — like 10,000 steps a day, 7+ hours sleep, movement each hour, 8 glasses of water. All positive steps for most of us. Maybe you can play a game of wii dodgeball. Or you can follow along with a class on your exercise subscription service. You can load the...

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No Time to Exercise – Excuses and Solutions

My teens are dual-enrolled, so I drive back-and-forth to the junior high 6-8 times every day. I teach them three subjects at home, so I prepare and discuss algebra, Latin, and history daily. They have a German class at the homeschool assistance program weekly, as well. I provide personal and small group training every day with a flexible schedule that changes every week, and I create my own work outs for both 1-1 and groups. There is research and writing to maintain my training business. My kids and I take piano lessons which require daily practice and a weekly lesson....

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Question – I go to gym every day and I follow good diet, but I can’t get rid of my tummy fat. What should I do?

Answer – My experience as a personal trainer and as someone who has lost and maintained a 90 pound weight loss for 7 years is that this is more simple than you realize…but not necessarily easy. Four things: Diet: the more carbohydrates you eat and the more often you eat them, the less fat your body can remove. It’s not just about total calories! Insulin increases when you eat carbs (grains, sweeteners,  fruits, veggies), and the presence of insulin blocks the activity of hormones that utilize fat. Insulin is the storage hormone and will be storing and building while it...

Question – Will HIIT Cause You to Lose Gains?

Question – Will HIIT Cause You to Lose Gains?

Answer – The short answer is yes if you mean size. No, if you mean strength or endurance or health. Muscle size includes the stored glycogen. Glycogen is the stored form of sugar, and its presence holds water, too. If your gains are about sheer size of muscle, then you want to eat plenty of good carbs along with protein, drink lots of water, and get lots of sleep to build and keep muscle from being utilized for fuel. You want to do high-volume work outs and rest adequately between sets to recover your slow twitch fibers while burning out...