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Jan 12 / Jeremy & Kim

Fat Loss Myths You Need to Know Now


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Fat LossHave you ever been so frustrated with fat loss that you grabbed the scale and screamed at it since it was the only thing you could possibly blame?  After all, you had been doing everything you thought you were suppossed to do.

We are convinced that the biggest reason fat loss is so difficult for so many people is because they are filled with misinformation about how to lose fat.  Below are some of the most destructive fat loss myths you need to know about right now.

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Jan 5 / Jeremy & Kim

The Overstated Fear of Fat


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One of the things we constantly hear when talking to people about diet and weight loss is that fats Healthy fatare bad and should be avoided at all costs.  We know quite a few people who refuse to buy anything but non-fat foods and will resort to a meal of plain toast before they would even think about adding butter!  But, when it comes down to it, fat is an essential macronutrient, necessary for our bodies to function properly. So, why does fat get such a bad rap?  Why does the mainstream demand that we try to take the fat out of everything?  Let’s take a closer look at the different types of fat and what you need to know about fats in order to make the healthiest decision for you and your family.

What are Fats?

Fats are an essential macronutrient generally made up of glycerol and fatty acids.  They can have both a solid and/or liquid form and are categorized by their levels of saturation.  The different categories of fat are monounsaturated, polyunsaturated, saturated, and trans fat.

Here is why you need to be eating fats!

Healthy fats are essential to good health!  Here are some of the health benefits: Continue reading “The Overstated Fear of Fat” »

Dec 22 / Jeremy

Long Slow Cardio is Not the Answer for Fat Loss


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One of the biggest misconceptions out there about fat loss is the idea that doing long slow cardio is the best way to lose weight and burn fat.  Well let me tell you right up front, long slow cardio is not the answer for fat loss.  If you’ve tried long slow cardio as your primary method for losing weight in the past, then you’ve probably already experienced this fact but haven’t known what you should be doing instead.  Let me tell you my personal experience and see if you can relate.

Cardio for fat loss
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Dec 17 / Jeremy

My Favorite HIIT Jump Rope Workout


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The jump rope may be one of my favorite pieces of exercise equipment.  It is a must have for anyone who works out at home.  If you are not an experienced jump rope user go out and buy one now.  It may be difficult at first but you will learn quickly and then you can have a lot of fun with it.

Speed Rope Workout

What you need to know before you purchase a jump rope Continue reading “My Favorite HIIT Jump Rope Workout” »

Dec 13 / Jeremy & Kim

Sub-par Workouts


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If you choose to make resistance training a regular part of your workout routine (and we hope you do) you’ll notice that some days you will just not be able to lift or go as hard or as strong as you usually can, even if you tried to take full advantage of rest days. This usually means, that for whatever reason, your body wasn’t able to sufficiently rebuild.  This happens on occasion to everyone. So what is the best way to handle it? We’d love to see a lively discussion in the comments section on this one.  Tell us your experience and what works best for you.

Sub-par Workouts[Sometimes you show up to the gym and your body feels like it is in a fog. What have you found to be the best way to deal with sub-par workouts?]
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Dec 6 / Jeremy & Kim

Healthy Ways to Gain Weight


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Healthy ways to lose weight

For some, gaining weight is just as much of an uphill climb as losing weight.

Here at the Self Health Atlas we recognize that not everyone is trying to lose weight.  We know many people who are trying to find healthy ways to gain weight.  They are the ones who get tired of being called the “lucky ones” since they stay thin no matter how much food they eat.  All too often these ‘hard-gainers’ get frustrated and resort to eating the fattiest junk food they can find in the hopes that they will put on a few pounds.  Being chronically underweight or simply struggling to put on a few extra pounds in the right places can be quite frustrating for some people.  Let’s look at some of the healthy ways to gain weight. Continue reading “Healthy Ways to Gain Weight” »

Nov 29 / Jeremy & Kim

Taking the Scenic Route


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We want to take a few minutes to talk about something that is rarely, if ever, mentioned on health and fitness websites.  All too often, when we are determined to achieve a new health or fitness goal, whether it is losing fat or putting on muscle, we get so caught up in the end goal that we forget to pay attention to the journey.  Everyone climbs a mountain to get to the summit and they are rewarded with the spectacular panoramic view of everything that is below, but if you race to the top, never taking in all that surrounds you along the way, how much more have you missed? 

The Scenic Route[There is a whole lot more to reaching the summit than just the view at the top.]

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Nov 24 / Jeremy & Kim

The Great Ethiopian Run


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Every year in November the masses descend upon Addis Ababa, the capital city of Ethiopia, to participate in the Great Ethiopian Run.  This annual run is an international 10 kilometer road race that offers an exciting and unique experience.  Few running events are filled with as much enthusiasm and energy.  This year it is estimated that more than 35,000 people took part in the race.  Everyone donned in a bright yellow shirt with green sleeves, the roads of Addis Ababa were quickly transformed into an undulating yellow brick road.

Great Ethiopian Run[Over 35,000 people took to the streets of Addis Ababa to participate in the 10th Annual Great Ethiopian Run.]

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Nov 23 / Jeremy & Kim

Holiday Diet Tips


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Holidays are important. Holidays allow us to relax, forget about work for a few days, spend time with family and friends and help us to decompress. Holidays need to be enjoyed. However, we are aware that if you are trying to burn fat and get in shape, holidays can sometimes be a source of stress as opposed to a time of relaxation. This is extremely unfortunate. When holidays roll around, you need to be able to enjoy them. Life is about living. If you’re not enjoying your holidays then you’re missing out. To help ensure that you can experience a guilt free and stress free holiday, we’ve compiled a list of some of our favorite holiday diet tips to help you stay on track with your fat loss without having to give up the enjoyment that comes with holidays.

Holiday Diet Tips[Yes, you can eat all of the great food presented to you on any given holiday! ]

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Nov 17 / Jeremy

The Truth about Repetition Ranges


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Whether you lift free weight or use a weight machine the number of repetitions you use will affect the way your muscles develop.  To get the results you desire from lifting weights you need to understand how your muscles react to various repetition ranges.  When I was in high school I was told that high rep ranges and low weight would help build definition while low rep ranges and high weight would increase muscle size.  The conventional wisdom being that to lift heavy weights you needed to have big muscles.  Well, you may be surprised to find out that this conventional wisdom is wrong and sorely outdated.

Repetition Ranges

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