Which ab exercises are best?, ColumbusSports.com, August 2, 2008
Excerpt: "When it comes to deciding which type of ab exercises are best for strengthening the abs, it's without question that twisting-type movements provide the best results. Rotational exercises have been found to activate the obliques (side abs), as well as the rectus abdominus (front abs) the most.1"
21 tips to make your restaurant eating experience a healthier one, ColumbusSports.com, July 19, 2008
Excerpt: "Eating out, it's something that a lot, if not all, of us do. The last I read, the typical meal at a restaurant (fast-food or sit-down) was at least 1,000 calories! And those hidden, added dangers (salt, fat, and sugar) can sometimes contribute up to a whopping 50-100% more to the calorie content of your meal! If you’re not careful, eating out can be one of the worst wellness decisions that you make."
Water: the official drink of champions … and fat loss achievers, ColumbusSports.com, July 12, 2008
Excerpt: "Just about everyone of us has heard that we must drink lots of water if we want to lose weight, and not just to lose weight, but to maintain a healthy lifestyle. Do you really know why water is so important, or do you just drink it because you’re told you’re supposed to?"
Circuit training: working out for weight loss, ColumbusSports.com, July 5, 2008
Excerpt: "When your goal is to try and burn off that excess body fat you have on your body, what’s the best way to achieve results? Without a doubt, it’s circuit training. Circuit training is such an effective way to drop the pounds because it’s such a high-intensity form of resistance training, as well as anaerobic training (i.e. sprints)."
The skinny on fats, ColumbusSports.com, June 28, 2008
Excerpt: "Yes, fats are something that you definitely need to be conscious about when deciding which types of foods to eat, but some fats, when eaten in moderation, are actually very healthy for your body."
Protein isn’t just for the muscle heads, ColumbusSports.com, June 21, 2008
Excerpt: "Sure, protein is good for those wanting to put on muscle, but it’s also great for those wanting to burn off fat. Choosing the right sources of protein is a great way to stay energized while still keeping your portion sizes down to stimulate weight loss."
A calorie is not just a calorie, ColumbusSports.com, June 14, 2008
Excerpt: '“Don’t worry, a calorie is calorie. It doesn’t matter what you eat as long as you stay within your calorie limit.” Sadly, this is a trap that many people fall into. Even a lot of fitness professionals still believe this concept, I used to be one of them, but the idea that a calorie is a calorie is simply untrue. Eating 200 calories of ice cream versus 200 calories of vegetables isn’t even close to the same when it comes to eating healthy."
How to stay fit with a busy lifestyle, ColumbusSports.com, June 7, 2008
Excerpt: "The excuse of “time”, it has to be one of the most popular excuses I’ve heard for not wanting to exercise. Yes, I said it. It’s an excuse, not a reason. Most people can make the time to exercise if they really want to. People make time to eat dinner and watch their favorite TV show, so when I hear that a person doesn’t have time, I know that they first need to get their mindset right before they ever are going to achieve the fitness goal they want."
Why not eating much can be worse than eating too much, ColumbusSports.com, May 31, 2008
Excerpt: '“I want to lose weight. How do I do that? I know! I just won’t eat, or maybe I’ll just eat 500 calories a day? That’s gotta work!” Maybe you’ve found yourself thinking this from time to time? Well let me save you the disappointment and frustration; it doesn’t work."
Does your multivitamin work?, ColumbusSports.com, May 24, 2008
Excerpt: "I have to admit, until recently, I knew that multivitamins weren’t all the same. I knew that some were better than others because they were more effective and were manufactured with better practices, but what I didn’t know was what a difference there really can be! The fact is, a lot of multivitamins are no more effective than swallowing a piece of dirt. We might as well eat our money instead of buying some of the supplements/multivitamins that are out there."
Six movements you must use in your workouts, ColumbusSports.com, May 17, 2008
Excerpt: "Have you ever walked into a gym and said to yourself, “Okay, now what?” Well guess what my friends; here are the top movements you need to incorporate into your exercise program to get the most out of your workouts."
Focus: one quality that’s a must have in your workout program, ColumbusSports.com, May 10, 2008
Excerpt: "When I see people working out, sometimes I can’t believe what I see. I have to give them a round of applause for meaning well with getting their workouts in for the day, but to be honest, sometimes their workouts really aren’t doing much. I sometimes have to fight the urge to run up to some people and ask them why they’re doing what they’re doing. Consider this to be my attempt at running up to them and getting them on the right path."
Are carbs really bad?, ColumbusSports.com, May 3, 2008
Excerpt: "I’m sure you’ve heard one time or another in your life that carbs are evil. Well, let me ask you, “Do you believe that?” I’m still amazed at all the people I come into contact with that still practice low-carb eating. While the Atkins Diet isn’t the only low-carb diet out there, it sure started quite a storm and has left a large debris field in its path. So why am I focusing so much on low-carb nutrition? It’s because I really feel it’s not only unhealthy, but it can also be dangerous."
I’ve started working out; why am I still gaining weight?!, ColumbusSports.com, April 26, 2008
Excerpt: "Here’s a question I hear all the time, and to be honest, even though I know why it happens, it can still be disheartening to see your client so disappointed because after a few weeks of working out very hard, he hasn’t lost any weight but has actually gained weight instead! This may have even happened to you and left you standing on the scale with a confused look on your face. I think this is a big contributor to why so many people aren’t successful at weight loss programs. Sure, some are just plain lazy and don’t exercise with enough intensity, but some become so discouraged with the scales that they simply just give up. Whatever you do, don’t give up! Here’s why."
The glycemic index, whole wheat conundrum, ColumbusSports.com, April 19, 2008
Excerpt: "Now that we kind of have an understanding about the glycemic index, I’m going to throw a curve ball at you. Even though I’ve already talked about this, I think the “whole wheat” concept needs to be explained some more because it can be very confusing when trying to decide what to eat."
Let’s dig deep into the glycemic index, ColumbusSports.com, April 12, 2008
Excerpt: "I’ve touched on this topic before, but after listening to a former national spokesperson for the American Diabetes Association talk about this topic the other night, I really think it’s important to go more in depth with the importance of glycemic index and its role in weight loss, diabetes, and better health. If you haven’ already done so, make sure you read my article on simple sugars."
Steps to success, ColumbusSports.com, April 5, 2008
Excerpt: "I figured I'd take a break from the norm this week and share with you a great tool that I use with clients; I'm thinking about including fitness tools like this every once in a while. I've found that if exercisers have a way to keep themselves accountable on paper, there's a lot better chance that they'll stay consistent and committed to reaching their goals."
Mad hops: using plyometric training to increase reaction time and explosiveness, ColumbusSports.com, March 29, 2008
Excerpt: "If you remember last week, I talked about using eccentric muscle training to improve the results of your exercise program. If you have a really good memory, you remember me saying that generally, lifting at a slower tempo is better. The key would here is “generally”. Enter in plyometrics. Plyometrics is essential for those that require fast reaction times for explosive events."
A different way to train: eccentric muscle development, ColumbusSports.com, March 22, 2008
Excerpt: "Eccentric muscle training is something that most gym-goers really aren’t too familiar with, but in some cases, it can provide your muscles with an even better workout compared to typical resistance training."
Keeping old age at bay, ColumbusSports.com, March 15, 2008
Excerpt: "If you’re like me, the thought of hip replacements, aching joints, broken bones, and being confined to a walker or motorized scooter doesn’t exactly fire you up. Make no mistake, I’m not trying to be disrespectful to older adults, but these types of issues are reality for some as they age. For some, current diseases and other medical problems may make it inevitable that you’ll be faced with future problems, but for those of you who are perfectly healthy right now, there’s a lot you can do to make sure you increase your chances of living a healthy, active lifestyle during your older years."
The tortoise and the hare, as it relates to sports performance training, ColumbusSports.com, March 8, 2008
Excerpt: "Who do you more want to be like? Do you want to be fast and quick for short bursts, or do you want to be slower, but more enduring? It’s a question that needs to be addressed when deciding how to train for your sport or targeted fitness goal."
Increasing the sports performance of your kids, ColumbusSports.com, March 1, 2008
Excerpt: "Have you ever been to a high school basketball game and seen a player who just stood out above the rest. His quickness, his speed, his agility, his endurance, everything just seemed to be so much better than everyone else’s out on the floor. Well, unless your young athlete has inherited some unbelievable genes, chances are some hard work will be required in order to stand out above the rest."
When pregnant, is there an exercise line that shouldn’t be crossed?, ColumbusSports.com, February 23, 2008
Excerpt: "I almost feel obligated to talk about this topic with so many of my friends being pregnant right now. It seems that every other day, my wife and I are learning of a new couple that is pregnant. I’m always leery of talking to them about exercise because there are areas you need to be careful with when exercising while pregnant, but if you follow the right game plan, exercising while pregnant can be very beneficial."
Give your abs a fighting chance, ColumbusSports.com, February 16, 2008
Excerpt: "Have you ever noticed how so many people doing crunches never get the abs they want? Why is that? There’s really a lot that determines how easy it is for your abs to be defined, everything from genetics to proper nutrition, but there’s one thing that a lot of people don’t think of. It’s called optimal length-tension relationship."
When too much is too much: Recognizing the signs of overtraining, ColumbusSports.com, February 9, 2008
Excerpt: "This is a topic that I really need to be careful with. Why’s that? I can just see people reading this article, blaming their exercise struggles on overtraining, and deciding to take a break from working out when they weren’t overtraining in the first place!"
The importance of a dynamic warm-up, ColumbusSports.com, February 2, 2008
Excerpt: "When people think of warming up, the first thing that pops into most minds is either jumping on a bike for 5 minutes or doing some light stretching to get the muscle feeling good before pumping some iron. The ironic thing about this is both of these aren’t true warm-ups."
The ANIMAL Workout!, ColumbusSports.com, January 26, 2008
Excerpt: "“Wow!” you must be thinking. “Dan must have written this after hammering down a few too many energy drinks.”
Actually, I’m in my living room, sitting here in my pajamas having just finished a delicious breakfast of a toasted egg and cheese sandwich with an extra fried egg on the side. Yummy! … Anyway, this is going to be a fun article; one that’ll give you something new and exciting to try out the next time you workout."
Just why is the core so important?, ColumbusSports.com, January 19, 2008
Excerpt: "“Work your core.” It’s the new phrase that has taken the fitness industry by storm. New findings are constantly being discovered about the importance of core strength, and really, until recent years, the core wasn’t a much stressed component to fitness.
Many people hear the word core and think “six-pack”. While a six-pack is a great achievement, it shouldn’t be mistaken for the core."
Staying hydrated during winter exercise, ColumbusSports.com, January 12, 2008
Excerpt: "A general misconception about winter is that since it's cold, there really isn't much to worry about when it comes to dehydration. Dehydration only happens during hot days when the sun is beating down on us, right?"
Be S.M.A.R.T. about it, ColumbusSports.com, January 5, 2008
Excerpt: "There has to be a reason why the majority of gym members don’t even use their gym memberships. Why are people willing to fork over thousands of dollars for personal training, but then disappear off the face of the earth? There has to be a reason why, and in fact there is. It all comes down to goal setting."
Success is a state of mind, ColumbusSports.com, December 22, 2007
Excerpt: "There are so many types of resolutions, but why do so many fail? Why is “New Year’s Resolution” such a cliché? What will get people to take New Year’s Resolutions seriously, instead of just feeling there’s an obligation to make them? What will get people to back up their words with their actions? I think it comes down to one thing and one thing only. To be successful with New Year’s Resolutions, I think it’s all a state of mind!"
For those who want real results: interval training, ColumbusSports.com, December 15, 2007
Excerpt: "Whenever you’re planning out what you’re going to do for cardiovascular exercise, it’s always a great idea to include interval training in that plan. Interval training is a great option no matter what your goal is. It could be improving your endurance or burning more fat off, either way, interval training is a must."
The truth about the fat-burning zone, ColumbusSports.com, December 8, 2007
Excerpt: "I recently was reading a blog that stirred up some controversy about exercising in the fat-burning zone. We’ve all heard it before, “When trying to lose weight, it’s best to exercise in the fat-burning zone.” We’ve also heard that this is a myth, and as a result, it can leave us with our heads spinning over the confusion of what to believe...Well consider this the end to the confusion, and not just the end to the debate, but reasons for why one school of thinking is right, and why one is wrong."
When it comes to sugar and weight loss, it's "simple", ColumbusSports.com, December 1, 2007
Excerpt: "We’ve all heard about how sugar is a bad thing to eat, but do we really know why? Sugar is blamed for everything from cavities to diabetes, and everything in between. For someone who’s trying to lose weight though, is it really a bad thing? Refined sugars, processed sugars, simple sugars, complex sugars, glycemic index, what does it all mean?"
Don’t let the Thanksgiving and Christmas season get the best of you, ColumbusSports.com, November 24, 2007
Excerpt: "Can you believe it’s already this time of year? This is my favorite time of year because of all the happy memories of past get-togethers with family. I love getting together with family, just like I’m sure a lot of you do, but our beloved families can spell disaster for our determination to achieve the body weight we want. Though this is a great time of year, for many, this time of year can be a complete downer because of the extra pounds that magically appear on our friendly bathroom scales."
How to give yourself a “deep tissue massage”, ColumbusSports.com, November 17, 2007
Excerpt: "Like I said last week, I want to talk about a really neat type of stretching called self-myofascial release (SMFR). Self-myofascial release is a great way to decrease tightness in your muscles because it essentially breaks up the knots in your muscles, allowing for your muscles to lengthen properly."
Flexibility anyone?, ColumbusSports.com, November 10, 2007
Excerpt: "Let’s get right to it. Last week I covered how important flexibility really is in any fitness program. Now, I want to cover different techniques you can use to help improve your flexibility."
Don't forget flexibility, ColumbusSports.com, November 3, 2007
Excerpt: "Ah yes, flexibility, the most popular part of an exerciser’s program. Wait a minute! No it’s not! It’s actually probably the least popular part of someone’s program. Why is this? Is it because it’s just more time you have to spend in the gym? Maybe it’s because it’s “painful”? Is it a waste of time? Some of these are probably the reason flexibility is generally the most neglected part of someone’s exercise routine, but flexibility should really be a very integral part to the program."
Weight loss and brownies, ColumbusSports.com, October 27, 2007
Excerpt: "Weight loss and brownies, how do these two go together? Sorry, I’m not releasing this new, amazing, scientific discovery that shows if you eat a brownie a day, you’ll keep the weight gain at bay. No, no, I’m talking about how just like making brownies, your weight loss program has four essential ingredients."
Bulking up, structure it right, ColumbusSports.com, October 20, 2007
Excerpt: "As I talked about last week, the structure of muscle gain program is very important for the success of this program. Not only does a muscle gain program require all the different aspects I talked about last week, it also requires a structured weight training program."
Bulking up, do it the right way, ColumbusSports.com, October 13, 2007
Excerpt: "Just like I said last week, you want to work those big muscle groups, the SUVs, when trying to bulk up. Before I get ahead of myself though, I want to talk about the little aspects that amount to a successful muscle gain program. When I talk about muscle gain, I am talking about a program that is tailored towards the individual who is trying to put on some serious muscle."
Are you working your SUVs or your cars?, ColumbusSports.com, October 6, 2007
Excerpt: "Since your problem areas are the easiest places to put fat on, these are also the hardest places to take it off. While they may be the hardest areas to burn fat off, there is still hope for trying to speed up the process through your workouts. Are you ready for this? Work your SUVs! 'Work my SUVs, what in the world does that mean?' you may ask."
Putting it to rest: Spot Reduction, ColumbusSports.com, September 29, 2007
Excerpt: "Through my years of personal training, I have found there is one huge misconception among the people I sit down in front of. Many individuals I come in contact with believe they can decrease the fat in their problem areas by simply working those areas during their workouts. For example, if I had a quarter for every time I heard someone say they planned on doing crunches in order to shrink their stomach area, I would be sipping strawberry smoothies on the beaches of the world!"
Want to lose weight? - Make nutrition work for you, ColumbusSports.com, September 21, 2007
Excerpt: "Eating habits can either be your worst enemy or your best friend, so with weight loss, or any fitness goal for that matter, how you should eat needs to be a priority."
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