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Overuse Injury: Shin Splints

I reached out to a former Athletic Trainer of mine at St. Cloud State University because I had a handful of questions regarding overuse injuries that many of my clients have been facing. As a society, we are far more active then we’ve ever been which has increased our risk of risk of getting hurt. This increase in activity is awesome, …

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Diet Soda VS Regular Soda

The consumption of sugar sweetened beverages has increased dramatically in the past decade and that parallels with the increase in obesity. Currently, sugary soft drinks contribute to 8-9% of total energy intake in both children and adults. 8-9% of a 2000 calorie diet is roughly 160-180 calories. If you simply remove that from your diet and substitute water or tea, …

Muscle Building: Growth Hormone

This blog is long overdue and should have been written well before the boys from Entourage were gracing our television screens on HBO. It’s rather important, especially for the dudes looking to add some size… …or not lose any size for that matter. You’ve heard of Growth Hormone before and most likely it’s been in the “steroid” category of knowledge. …

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Figuring Out Proper Portion Sizes

If You Can Learn Portion Control You Can Master Your Diet The most challenging thing you will face when it comes to counting macros is figuring out the proper portion sizes when you’re eating out. It’s nice, in the comforts of your own home, to weigh, measure and prep your food to the exact specifications necessary. Unfortunatly, it won’t always …

Whey Chug: Hitting Your Protein Numbers

Need more protein? Try This… When working with my clients I require them to track macros. I’ve already stated why here, and I’ll rehash it quickly. If you don’t know HOW MUCH food you’re eating then how do you expect to lose or gain quality weight? There are multiple factors that play a role in weight/fat loss but if you aren’t …

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Does Size Matter?

Another frequently asked question that i get is “how can I add mass?” In layman’s terms: I want to get bigger but I don’t want to get fat AND I want to do it by next Monday when I go on vacation….. I don’t want to sound like a downer. However, I want to put this in perspective for you. I’m not here …

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6 Ways To Reduce Your Caloric Intake

No matter what side of the fence you are on regarding calories in vs calories out, if you want to lose weight you have to reduce your caloric intake. It sounds very simple but the average person underestimates their caloric intake by 10%-40%. If you are eating 2000 calories that means you could actually be eating 2200 – 2800 calories. …

The Nail In The Coffin: Metabolic Syndrome

Odds are you’re not talking about this trendy new term during your Monday morning water cooler talks at work. It’s not something many people talk about and the actual terminology hasn’t been around very long. As Doctors begin to understand more about cardiovascular health, diabetes, and obesity, more terms will be created to help classify certain issues. The new, trendy …

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Weight Loss vs. Fat Loss

It’s relatively important that you understand the difference between weight loss and fat loss. In certain cases these terms are used interchangeably and it’s most likely because individuals don’t fully understand the difference. I don’t know if it’s just me or if other trainers experience the same issue but I wanted to touch on it today because of its importance. …

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Caffeine: Friend or Foe?

I sometimes wonder if I’m addicted to caffeine. I don’t know if it’s the actual caffeine or if it’s the ritual of firing up my Nespreso and having a shot of espresso immediately upon waking. This usually occurs around 4:30 in the morning so that initial jolt gets me fired up for whatever I have planned for the day. I …