Macronutrients and Fad Diets

Food is a great pleasure, is it not?  Food fuels our brains, gives us energy, helps our bodies to recover, helps us to fight disease, and can taste incredibly awesome.  As my friends and colleagues know, eating is one of my favorite pastimes.  However, eating in general is a double-edged sword.  Food can be easily abused, misused, ignored, or relied upon.  With that being said, and before I proceed, I need to say, I am not a certified nutritionist.  But … Continue reading

Can Kids Get Faster by Getting Stronger?

The number one reason that parents bring their children into our facility is to get them faster.  The common phrases I hear are “he needs to get quicker” or “we just need to focus on her speed” or, my personal favorite, “we do not care about how strong she is, she just needs to be faster.”  Regardless of the sport, it seems that kids who are athletes just need to be faster on the field or court. One life lesson … Continue reading

Kids’ General Fitness

Before I decided to pursue my Masters degree in Exercise Physiology and eventually become a trainer and strength coach, I had plans on becoming a physical education teacher.  I attained a Bachelors degree in Physical Education, but my passion for learning about the human body’s anatomy and physiology in relation to physical exercise really captivated me.   I got out of college and trained adults and managed a gym for a while, but now my career is taking me back in … Continue reading

The Necessity of Strength Training for Kids

In previous articles, we discussed why it is crucial to strength train for adults.  Kids, as it turns out, need strength training as well.  Does this come as a surprise?  It should not.  In our day-to-day lives, we are doing more sitting (which has been shown to increase the occurrence of heart disease significantly) and are becoming tighter, weaker, and fatter as a society.  Are kids really that different?  Definitely not. In fact, I fear we are setting up kids … Continue reading

Strength Training, Mobility, and Soft-Tissue


In past articles we discussed how and why strength training is vital in the battle of the bulge, as it builds muscle and speeds up metabolism.  We also touched on how to incorporate strength training into your routine, and which type of strength training might be best for you.  What I would like to do now is talk about two strength training components that seem to be overlooked by most people. Strength training can be quite an enjoyable experience, when … Continue reading

How to Establish your Strength Training Routine

In previous articles, we discussed that blind weight loss is not a great gauge of fitness progress. Instead, focusing your attention on body re-composition is the key to long-term progress and real fitness success. Gaining muscle and losing fat is the name of the game, and not random weight loss. One of the most effective methods of gaining muscle, and thereby boosting metabolic rate, is with some form of muscular strength training. To reiterate from last week’s article, there are … Continue reading

Strength Training is Not Just for Bodybuilders

Welcome back to Weekly Wellness.  With the first three articles, I laid the foundation for everyone to understand my perspective on burning fat, building muscle mass to aid your body’s metabolism, and how a few minor changes in your wellness routines could lead to big changes in your body.  One of those changes was to shift some of your focus away from cardiovascular workouts and add more strength training workouts to your routine.  So let’s take a look at strength … Continue reading

Small Changes to Your Routine Can Yield BIG Results


In the last two Weekly Wellness articles, I talked about the importance of body recomposition, and how increasing your body’s muscle mass has a dramatic impact on your metabolism. Now that we have established the importance of gaining muscle for improved body recomposition, I would like to suggest several small changes that you can make in your fitness routine that can help you to burn more fat and build more muscle. Shift from Cardiovascular Workouts to Strength Training If you … Continue reading

Adding Lean Muscle to Burn Fat

Welcome back to Weekly Wellness.  In my first article, I talked about the importance of body recomposition over the idea of losing weight.  The main reason I use the term body recomposition is to underline the importance of maintaining a healthy level of lean muscle.  Let’s take a look at why building lean muscle is very important to your body’s metabolism. Metabolism is measured by a metric called Resting Metabolic Rate (RMR).  According to the National Strength and Conditioning Association, … Continue reading

Do You Really Want to Lose Weight?

Welcome to WEEKLY WELLNESS, a new column featured here in the Doings Weekly.  By way of introduction, I am a personal trainer and business owner in the sports performance industry, with a Master’s Degree in Exercise Physiology from Illinois State.   In my career, I have trained people of all shapes, sizes and abilities. I have been asked by the Doings Weekly to write a column about health and fitness.  So every week, I will write columns about personal fitness, nutrition … Continue reading