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ARTICLES & PUBLICATIONS

Tim has written a wide variety of articles for magazines, newspapers, newsletters, and his own personal training clients. If you would like to see more information on a given topic, or want permission to reprint one of these articles for your own use please contact him directly.

Becoming a 24-hour Fat BurnerTags: &bull &bull

Take a moment and think about your lifestyle. How active are you? Do you exercise consistently? How many hours of TV do you watch per day? Do you smoke? Do you eat low-fat foods? These are just some of the questions to ask yourself when it comes to making positive steps towards a healthier lifestyle.

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Pregancy and ExerciseTags:

In 1985, the American College of Obstetricians and Gynecologists (ACOG) published its guidelines for prenatal exercise, cautioning women not to exceed a maximum heart rate of 140 beats per minute (bpm) (ACOG 1985). With these guidelines, pregnant athletes found themselves in a quandary, since 140 bpm hardly qualifies as a workout for most fitness enthusiasts. In 1994, ACOG revised its guidelines, making them less restrictive but still failing to address the upper limits of exercise (ACOG 1994).

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Successful Weight ControlTags: &bull &bull &bull &bull

It’s not just cutting calories

Eating less, or cutting back on fat in your diet, won’t keep the weight off. What you really need to do is strike a good balance between the number of calories you consume and the number you burn. And the only way to do that is to exercise.

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Understanding MetabolismTags: &bull &bull

Metabolic rate, or metabolism, is the rate at which the body expends energy. This is also referred to as the “caloric burn rate”. Knowing metabolic rate is vital for weight loss as well as for determining the proper feeding amounts needed to treat various disease states. Energy expenditure can be divided into three groups of calories.

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7 Things to Do to Increase Your MetabolismTags: &bull &bull
  1. Build Muscle Mass – Strength training builds lean muscle tissue, which burns more calories at work or at rest, 24 hours a day, seven days a week. The more lean muscle you have, the faster your metabolism will be. How do you start strength training? Try some push-ups, or a few squats or lunges. Use 5 lb. free weights to perform simple biceps curls or triceps pulls. Do these exercises three to four times per week, and you’ll soon see a boost in your metabolism as well as an improvement in your physique.
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Nutrition Before and After ExerciseTags:

Proper nutrition is a critical component of your fitness regimen. Understanding the physical demands of exercise is the first step to making informed choices—fueling up pre-workout is as important as choosing the right foods to guarantee a good recovery post workout.

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Protecting Your Back at WorkTags: &bull &bull

Back pain is one of the most common medical problems in the United States. The cause is often poor posture and body mechanics in the workplace. A supervised program of back protection and exercise may be the key to alleviating and even preventing such problems.

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5 Ways to Make Fitness a Permanent Part of Your LifeTags: &bull &bull

There are hundreds of different ways to lose weight, but keeping it off is another story. In all of my years of working with clients on weight loss the only successful method I have seen is to make permanent changes in your lifestyle and habits. Here are the 5 changes I recommend:

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Building Firm TricepsTags: &bull

You don’t have to lift a lot of heavy metal to get jiggle free arms. Hundreds of women that I have trained can assure you that the key to stronger, leaner arms is an effective nutrition and exercise plan. Eating fewer calories than your body burns in a day is the foundation for all healthy weight loss.

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Fitting Fitness into Your Busy ScheduleTags: &bull &bull

Do you know about the benefits of exercise and the risks of inactivity, yet still find it difficult to incorporate physical activity into your lifestyle? If so, you are not alone. Most people have good intentions, but don’t seem to find the time, or inclination to exercise. This article is written for you. When you are finished reading it, I hope that you will have found a few tips that you can use, and a way to help you to actually do them.

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Stay Motivated!Tags: &bull

Nobody ever said that losing weight would be easy. Staying motivated can be hard work, but it isn’t impossible. Accept that you may hit a motivational plateau. At first, losing weight and exercising is exciting and fun. After time, many people lose their motivation. The key to motivation is figuring out how to keep going, even when you don’t feel like doing so.

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Weight Loss MotivationTags: &bull

When the double-fudge brownies beckon or you feel Velcroed to the couch, here are 12 tips from the experts to help you find your “get up and go.”

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Women and Weight Training: A Popular Myth DissolvedTags: &bull &bull

The chief concern of women is that by weight training they will become big, muscular, and highly defined. This is a myth and misperception because few individuals of either sex have the genetic endowment to develop a large, defined musculature.

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Exercise & How You Can Fit it into Your Busy ScheduleTags: &bull

Americans must get off their sofa! Just recently, NBC News stated that being sedentary is one of the most dangerous risk factors for cardiovascular disease. Quoting from research, NBC noted that “An individual that is obese and exercises is at lower risk than an individual that is not obese and does not exercise.” Americans MUST exercise to reduce their risk of cardiovascular disease. Exercise must become a lifestyle factor.

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Exercising through the DecadesTags: &bull &bull

Given the tremendous physical and psychological benefits of exercise, everyone should be doing it, no matter what their age; especially strength and power training. The basic recommendations concerning exercise are no different for older adults than they are for younger adults. The trick is to learn how to adapt your workout routine as you get older.

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3 Essentials for a Low Cost Home WorkoutTags: &bull &bull

Portable (At-home) workouts are a great way to stay fit in your home or on the road, especially when you are short on time or money. Spending more on a treadmill or elliptical machine will not get you more fit than a solid exercise plan, a few equipment basics, and some consistency. You can reap most of the benefits of a “Globo-Gym” membership in your own home with the following Hot Fitness Buys.

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Top 10 Benefits of Boot Camps / GroupsTags: &bull &bull

Losing weight and getting in shape seems nearly impossible for a lot of people. People rely on fad diets for weight loss and that just doesn’t cut it for the long term. Knowing what needs to be done to meet your goals is half the battle. Having a support group and actually doing what needs to be done will get you results. Joining a fitness boot camp has a number of benefits. Just having a group of people going through the exact same thing as you can make getting in shape easier and fun for everyone. If you put the work in, you will get results.

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Fitness Equipment Caloric Counter AccuracyTags: &bull &bull

Are the caloric expenditure calculators on exercise equipment accurate?

Fitness equipment manufacturers admit that caloric expenditure calculators on cardiovascular equipment are not exact. Most cardio machines make estimates based on large population studies that use male and female subjects of a variety of ages, sizes and fitness levels.

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Stress and Exercise: Look Better, Feel BetterTags:

As our society becomes more health-conscious, there has been an increased focus on the importance of exercise. Many people exercise to control weight and get in better physical condition to become more healthy or physically attractive, but exercise and stress management are also closely linked.  Read the complete article…

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Tips to Break a Fat Loss PlateauTags: &bull

Sometimes you may find your workouts becoming boring or you no longer get the same results as when you started your program. Don’t worry, it happens to everyone. Our bodies adapt to our activities and our environments. This increases our chances of survival, but makes it difficult to reach our fitness goals. When this happens, it’s time to change things up! Read the complete article…

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Achieving Resolution SuccessTags: &bull

Each year, millions of Americans tackle the annual ritual of making New Year’s resolutions; seventy percent of these ‘spur of the moment’ goals are health and fitness related. Some will succeed while others stumble. Successfully jumping in to a balanced exercise and diet plan is not as easy as it seems after your second, or more, glass of champagne, minutes before the New Year. You can be one of the few to achieve resolution success by putting a little time and thought into what you specifically want to achieve, and what resources you may need in order to get there. Follow these simple guidelines that will help you be one of the few to realize resolution success in 2010.

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