Blog Archives - Time For Change Personal Training

Foam Rolling Myofascial Release and Why You Need It

March 14, 2019

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Foam Rolling Myofascial Release and Why You Need It What is Foam Rolling Myofascial Release? It's using rehabilitative techniques to release tension, alleviate pain, rehabilitate injuries, help improve static/dynamic balance, core stability, posture, strength, and flexibility. This is done by applying pressure to specific spots on your body where you assist in returning your muscles to as normal function as possible. As an ISFTA Foam Roller Specialist, I can incorporate foam rolling into your personal training program (general fitness, proper posture or sports specific for soccer, hiking, rowing/kayaking, skiing/boarding for downhill or cross-country, swimming, tennis/racquetball, softball, basketball, boxing/mixed martial arts,

Why Protein Is Important In Your Diet

March 12, 2019

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Why Protein Is Important In Your Diet Proteins are the main building blocks of organs, muscles, tendons, skin, hormones, enzymes, neurotransmitters, and many other molecules. Within a protein are amino acids that can be produced by your body or must come from your food (essential amino acids). If you don’t get enough protein from your diet then your health will suffer over time. The right amount of protein for each person will depend on several factors including age, muscle mass, activity levels, goals, and your current health condition. Not just the quantity of protein is important, it’s also about quality.

How Do Acid & Alkaline Foods Affect Your Health?

March 7, 2019

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How Do Acid & Alkaline Foods Affect Your Health? What does it mean to be acidic or alkaline/basic, and what are acid and alkaline/base foods? I'll give you a quick rundown to help you understand this information and hopefully it will help you make better choices for your health. Scientists report that being acidic or alkaline/basic refers to the pH measurement in your body, fluids and foods. The pH range is from 0 to 14, with 7 being neutral. The higher the reading, the more alkaline and oxygen rich the fluid is, the lower the pH, the more acidic and

Do You Need A Nutrition Consultation?

August 30, 2014

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Do You Need A Nutrition Consultation? According to some reports, by 2030 more than half the U.S. population will be obese. It's an epidemic and there's something you can do about it right now. Whether you want to lose weight, gain muscle, and live a healthy lifestyle, your limiting factor usually lies beyond just exercising. Nutrition is arguably more than 70% of the battle of getting healthy and I can help you. In addition to my weekly Fitness Groups and Mobile Personal Training, I'll now be able to even further assist you with your health and fitness goals. In April

The Scoop On Sugar

August 30, 2014

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The Scoop On Sugar We all know that sugar is not good for you, so the more you cut down on it or change the kind of sugar, the better. If you can eliminate sugar all together that would be the best choice, but for the majority of the population, they're not there yet...so hopefully this article will help you make wiser choices. The American diet is full of sugar and research shows that sugary liquids (soda and fruit juices) are among the worst. Drinking concentrated sugar causes your liver to convert the fructose into dangerous fats. We won't even

Finding The Courage To Ask For Help

March 11, 2014

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Finding The Courage To Ask For Help The society norm tells us that asking for help is a sign of weakness or failure. I disagree, asking for help isn't a sign of weakness, but a confidence in yourself knowing that you want to take the next step. It's a vulnerability, and it gives someone else the opportunity to be a blessing to you. When it comes to your health and fitness goals, don't be afraid to ask for fitness and nutritional help from a qualified, experienced, Certified Personal Trainer. You're asking for directions or a blueprint that will save you

Actions Today = Better Health Tomorrow

February 4, 2014

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Your Actions Today Will Bring You Closer To Better Health Tomorrow We know that we can't predict our future, but we can control the habits and actions we do today to help make for a healthier tomorrow. So let's throw out the question: What kind of health do you want for your body 10-20 years from now? Do you want a body that can walk around the block with ease, ski, hike, play games with the kids or grandkids, swim, bike around the neighborhood, workout and many more? Or...do you want a body that will hurt with every step, one

Healthy Strategies For The Holidays

February 3, 2014

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Healthy Strategies For The Holidays Here are some healthy strategies for the holidays so you can get through them with ease. It's a special time of year to celebrate with family and friends, but unfortunately, it can also become a time of high stress, over-eating, and weight gain. This doesn't have to be the case, so this year focus on a healthy balance of food, fun, and activities. Make Exercise A Priority - Making a conscious effort of actually scheduling your workouts in your calendar on a regular basis. This will help decrease stress, give you more energy, and make

What Are The Health Benefits Of Blending vs Juicing

November 16, 2013

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What Are The Health Benefits Of Blending vs Juicing So what are the health benefits of blending vs juicing? Many would consider the terms blending and juicing as the same, but there is a difference between the two, along with extra health benefits. Just to clarify, whether you decide to try blending or juicing, your main source of nutrition should not consist of only liquids. Your body needs a variety of whole foods packed with fiber as a foundation of a healthy diet. The most recent dietary guidelines call for around 5-6 cups of vegetables and fruits a day based

Good Fats vs Bad Fats

October 5, 2013

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Good Fats vs Bad Fats What foods should you eat that are good fats and which ones are bad fats, that is the question. It's confusing, so I'm going to help you understand the basics so you can make better choices about what you're consuming and your health. There's a misconception that cutting all fats completely out of your diet will lead to weight loss, this simply is not true. What does help in weight loss is cutting your calories, eating healthy foods, and increasing exercise. Good Fats There are several good fats that need to remain as an important