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November 8, 2017

There are 3 generalized body types (somatotypes) you may have heard of.

 Ectomorph    

 Mesomorph

 Endomorph

The idea of having a specific body type was documented by William Herbert Sheldon, a psychologist in the 1940’s. Although his psychological theories were highly criticized, many fitness and nutrition professionals have adopted the somatotype theory in their practice (1).  Although many of us are a combination of these body types, you may find yourself leaning towards one of the three. 

Ectomorph -  Thin and lengthy build. Has difficulty putting on muscle and fat. Small joints. Has difficulty gaining weight. Narrow hips and shoulders. Maintains weight easily

Mesomorph – Muscular build. Gains and loses weight easily.  Narrow waist and wider shoulders.  Builds muscle easily.

Endomorph – Round build. Has difficulty losing excess fat. Wide hips/waist. Thicker joints. Gains weight easily.

There is no question that people respond to certain training stimulus differently, bu...

The answer depends on the individual.

ELEVATE now offers 3 cleanse portions to more accurately fit your lifestyle, size and desired goals. When calculating how many calories you should eat to lose weight there are 4 important factors to consider which include height, weight, age, and gender. The cornerstone of weight loss is primarily based on calorie intake minus calorie expenditure (although not nearly the only factor) *(1,3,6,7). Under this structure, to lose weight, we need to create a calorie deficit meaning you burn more calories than you take in every week.  However, this in no way means you should starve yourself to lose weight because often times that will lead to a harmful increase in negative hormones such as cortisol and be counter productive *(2,4,6,7). Instead, it is extremely important to keep a well balanced diet and fuel your body correctly with enough calories consisting of proteins, carbs and healthy fats while dieting to avoid negative hormonal changes and stress on...

December 19, 2016

The holidays are a tough time for many to keep food and alcohol under control. In fact, according to a recent Weight Watchers report, the average American gains around 7-10 pounds between Thanksgiving and New Year’s Day through over-eating and drinking.  Moreover, much of this weight is maintained from thereon.  It’s not hard to understand why people fall into bad habits with every where you turn somebody waiting to thrust a glass of wine or a piece of pie in front of you during dinners, parties and festivities!!  So here are some tips that may help you navigate a healthier holiday season!

Tip 1 - Choose Wisely

Avoid the high-calorie items typically offered at holiday get-togethers, such as high-fat appetizers, processed meats (like cocktail sausages), fried foods, cream-based soups, heavy casseroles, and desserts. Plan to fill up on lighter fare, such as lean meat, grains, fruit, and veggies. Prepare and bring a healthy dish so you, and other weight-conscious guests, will have...

November 16, 2016

For many of my clients this can be completely false. The BMI scale is designed to accumulate information from large groups of people in certain areas or demographics.  The information is best used in studies that need a high volume of data that is easily accessible. BMI needs two simple forms of measurement, height and weight, making it very easy to attain such data. If I am trying to figure out the obesity rate of Massachusetts vs. Louisiana, the BMI scale will be my best option.

Determining if an individual is obese or overweight on BMI alone is ridiculous! 

Body fat percentage is the true determining factor when considering if an individual is overweight or obese. (Measured with skin fold caliper, underwater weighing, DEXA, and other methods.)

The bottom line: The BMI scale does not account for muscle and bone density.

According to the BMI scale the 1970’s version of Arnold Schwarzenegger would have been considered obese.

This is not the main number you should chase. So do...

October 28, 2016

 How much does it matter?

You might as well run your car without oil and see how long it lasts.

Warming up properly before exercise is incredibly important. Not only does it help reduce injury, it will also improve your performance.

Are you the stretch-and-go type?

Save the static stretching for after the workout! Sitting and touching your toes or getting a quick calf stretch before going for a run is just not going to cut it.  Static stretching (holding a stretch for 10+ seconds) actually weakens your muscles/tendons before exercise and decreases power output. While some static stretching is OK before exercise, save the majority for after a workout to increase flexibility when the muscles are nice and warm.

What should you do?

First -Dynamic Stretching

Move the muscles through their full range of motion under light tension. 

Example: Overhead squats, Single leg good mornings, inch-worms, lunges, All-Americans.  Not sure what these are? Stop in to Elevate and I’ll show you a few.

Second -Light...

July 28, 2016

Last week, I started my full-out, no-holds-barred commitment to getting back in shape and losing the 10 pounds I had gained since my accident.  With the accident 2 months ago, I had been unable to work out and with that came a downward spiral of eating more.  I am just beginning to work out again now and with that my healthy food choices come easier.  By staying true to the cleanse I was able to drop 10 pounds in 2 weeks. I decided I was done with the steady incline of the scale and took control. The power that making up your mind brings is endless. What you believe in, will happen.  

The amazing power your belief and mind have over a situation, outcome, or overall life is fascinating.  Point in case, recently we read a case study that certainly attests to the power of belief.  

Anthony Robbin’s Unlimited Power describes a case of a psychiatric patient with a split personality. One of her personalities was diabetic, while another was not. Her blood sugars would be nor...

July 19, 2016

Yes, we do say stay clear of coffee when on our cleanse program, but for sustainable living a cup of Joe every once in a while may not be all bad (anyone who has been around Carrie knows she has a strong affinity towards a freshly brewed cup).

We know its very hard for many of you to quit the liquid black gold during our program, but there are is a good reason why.  Primarily the motivation  for making you suffer through a week without coffee is hydration. Many of us drink it because it has caffeine, which acts as a diuretic and forces the body to expel water.

Start a good habit of waiting until you pee clear 2-3 times before you drink a caffeinated beverage. 

Think of your body as a swimming pool. When you drink coffee you unplug a drain at the bottom of the pool. As you drink water all day to fill your pool, the water unfortunately empties through the open drain.  Many of us think we are hydrating, but in reality water is not being absorbed like it should be in the large intes...

July 9, 2016

Although healthy food choices are a key to healthy living, it’s also important to eat the correct portion of food.  Pounds appear easier and easier with each year we age. Cutting calories is one easy way to stop weight gain.  Eating an extra 100 calories a day than you burn can cause you to gain 10 pounds a year, (which is so easy to do - add a small cup of coffee from Dunkin Donuts with cream and sugar and at 120 calories - you just added that 10 pounds) whereas eating 100 calories less than usual may result in a loss of 10 pounds.  Although the cleanse helps you cut those calories and still enjoy eating on cleanse weeks - this blog centers on tips to reduce calories on off cleanse weeks.  

During the time that I (Carrie) was losing my weight, from time to time, Andy and I would go out for lunch and the good Italian in me would always clear my plate.  I wouldn’t stop eating until I had finished, while Andy would never finish and always leave 4 or 5 bites.  It always both...

June 30, 2016

Check out a class at Elevate- http://www.elevatefitnessandhealth.com/#!calendar/ebdsr

Why should you add boxing to your routine?

Put simply, boxers are some of the most fit people on the planet. The training involved to withstand 12 rounds in the ring is rigorous and unrelenting. 

What makes it so difficult are the various training regiments needed to acquire speed, power, explosion, endurance, hand eye coordination, and actual boxing skill.

So what are the benefits? Here are 10.

1.Cardiovascular Health and Performance

- Boxing uses almost every muscle in the

body at a very intense rate increasing the participant’s ‘beats per minute’ up well above the 80 %  max heart rate. When the heart muscle is forced to pump this hard and this fast it will adapt and become stronger pushing more blood out with each pump over time.  Like many exercise adaptions,  the body wants to make it easier on itself the next time it experiences the same stressor.

2.Stress Relief

– Hit something, you will feel...

June 26, 2016

What is Metabolism?  

Metabolism converts the fuel in the food we eat into the energy needed to power everything we do, from moving to thinking to growing.  Although metabolism is a complicated chemical process, many people think of it in its simplest sense, as something that influences how easily our bodies gain or lose weight. That's where calories come in. Although not all calories are created equal, in the simplest definition a calorie is a unit that measures how much energy a particular food provides to the body. A bagel has more calories than an apple, so it provides the body with more energy — but sometimes we feed it too much than it can use. Just as a car stores gas in the gas tank until it is needed to fuel the engine, the body stores calories — primarily as fat. If you overfill a car's gas tank, it spills over onto the pavement. Likewise, if a person eats too many calories, they "spill over" in the form of excess fat on the body.  

Below we highlight 4 ways to aid yo...

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Kingston, MA 02364

ELEVATE FITNESS & HEALTH

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