You've set your mind to getting healthy and losing weight. You eat well, work out and rarely indulge in dessert. According to fitness websites and workout experts, you're doing everything right.
So why aren't you losing weight? Maybe it's your health that's keeping you from shedding those pesky pounds. Here's a look at five medical conditions that might be making it difficult to lose weight:
Also known as underactive thyroid, hypothyroidism is a condition that causes people to feel stressed, overworked and downright exhausted. The thyroid gland is responsible for managing your metabolism, so when it's not working properly, your metabolism slows down and you have a more difficult time losing weight.
Your doctor can help diagnose hypothyroidism.
2. Low Testosterone
As men get older, their testosterone levels start to lag. This is a natural part of aging — but that doesn't make it pleasant. As the amount of testosterone in your blood goes down, the amount of belly and chest fat tends to go up. Low testosterone can also cause fatigue and a low libido. Low testosterone also affects women.
There are treatments available for low testosterone.
3. Heart Disease
According to the Heart Foundation, nearly 800,000 people die each year from heart disease and associated cardiovascular problems. Millions more find it difficult to lose weight due to the conditions. When your heart isn't functioning properly or blood can't flow cleanly through your veins, you're more likely to have less energy.
Heart disease has many causes, but perhaps the most common cause is poor diet and lack of exercise. The good news is you can choose to change your diet, exercise more and feel better.
Nearly 30 million Americans are living with diabetes, according to the American Diabetes Association — and that number is continuing to grow at an alarming rate. Diabetes occurs when the body can no longer respond to normal regulating mechanisms designed to regulate blood sugar levels. And when your body can't properly regulate its blood sugar, it starts storing fat like it's going out of style. The result is that eating a proper diet and getting enough exercise are not effective ways to lose weight.
Working out and eating right can help fight off Type 2 diabetes.
5. Polycystic Ovarian or Ovary Syndrome
Polycystic ovarian (or ovary) syndrome is an incredibly common hormonal disorder that can lead to irregular periods, excess hair, acne and obesity. It gets in the way of your weight loss because it affects your blood sugar.
If you are having difficulty losing weight, contact your doctor and speak to a nutritionist. Then connect with personal trainer Ralph Roberts to develop a personalized training regime that will work for you. Ralph will work one-on-one with you and help you achieve your weight loss and overall health goals.
If you are trying to lose weight, you probably think you need to bid cheese a fond farewell. Not so fast!
While it's true that cheese, in general, is high in fat, salt and calories, it is also true that cheese is chock full of calcium, protein and vitamin D —all of which play an important role in helping you lose weight.
So before you swear off cheese for good, take a look at this list of 7 healthy cheeses — and then get out and enjoy some gooey goodness:
When it comes to flavor, a little feta go a long way. That's good news for anyone interested in adding a touch of Mediterranean to their meals. Feta is also relatively low in calories, serving up only 75 per ounce. It's also pretty low in fat and made from goat's milk, meaning it might be right for people who are lactose intolerant.
Speaking of goat cheese, it's among the healthiest of all the cheeses. Relatively low in calories, high in protein and creamy, it just might be your best bet if you're looking for something to spread on some whole grain crackers.
Weightlifters have known about and enjoyed this protein-packed cheese for decades. Just one-half cup of cottage cheese delivers an impressive 16 grams of protein. And it goes great with fruit, which just might satiate your sweet tooth.
If you want calcium but don't want all the calories associated with drinking milk, you might want to try a slice of provolone. Just one slice delivers more than 20 percent of the recommended daily intake of calcium.
It's widely popular in Italian restaurants and pizza joints, but Parmesan cheese doesn't have to accompany a high-fat meal. It's great on everything from omelets to popcorn. And it's low in calories (just 112 per ounce) and high in protein (eight grams per ounce).
It's rich. It's creamy. It's Neufchatel, and it looks and tastes a lot like cream cheese, except with one-third the fat. So when you are craving something rich and creamy to put on your healthy crackers, Neufchatel is a good choice.
Ricotta is most commonly associated with lasagna, but it can also be combined with fruit to create deliciously healthy desserts. It's especially healthy if you choose the part-skim selections, which have only 39 calories per ounce.
When it comes to weight loss, cheese sometimes gets a bad rap. But as you can see, there are healthy cheeses out there. You just have to eat cheese in moderation. If you want to discover other healthy foods--and find a workout routine that meets your needs, connect with personal trainer Ralph Roberts.
Being in a committed relationship is exhilarating, especially when you’ve found that special someone. But all too often, you get more than you bargain for when it comes to your waistline.
Date nights, lounging on the couch, sharing sweet treats — these are just some examples of the way your significant other might be causing you to gain weight.
Keep these tips in mind to enjoy your relationship without the extra pounds.
Ask for Flowers Instead of Sweets
If you’re dating a romantic, it’s likely you’ve been lavished with chocolates and other sweets. While a nice gesture, that’s the fastest way to consume unnecessary calories.
Let your better half know you appreciate the romance, but that you’d enjoy an occasional card or flower bouquet instead of those fattening chocolates. Or you could ask for a gym membership!
Don’t Make Drinking a Habit
Date nights often include a few alcoholic beverages. Enjoying some drinks together every once in awhile is no biggie, but making it a thing every time you hang out can quickly land you in weight-gain land.
If your partner insists on alcohol with each meal, opt for one glass of wine instead of two, or consider cocktails with low-calorie counts.
Enjoy Fitness Together
It’s tempting to spend every weekend lounging on the couch watching movies together. After all, it’s free and it’s comfortable. But doing this too often can turn you both into couch potatoes.
Spice things up in your relationship — and keep your figure in check — by trying new physical activities together, like mountain biking, hiking, rock climbing, etc. You’ll have fun and make memories without risking your fitness.
Cook a Romantic Dinner
Eating out is simply part of dating. As your relationship matures, those dinner dates go from nice sit-down restaurants (where you can get a somewhat healthy meal) to quick fast food or takeout.
Try to limit the amount of times you and your partner eat out each week. Mix it up by cooking a big, romantic (and healthy) dinner. Light some candles, dim the lights. Not only will you be helping out your waistline, but you’ll ignite a little romance.
Don’t Shy Away from Your Routine
Even if your significant other isn’t a gym nut, you should stick to your own health and fitness routine. Whatever it is you normally do to stay in shape - whether that’s going for a job each morning or taking a weekly yoga class - don’t let your desire to spend time with him/her derail your plans.
Love is a beautiful thing... until keeps you from fitting into your favorite skinny jeans! Give personal trainer Ralph Roberts a call to schedule a free personal training session for you AND your old ball and chain!
Work out with your significant other at home by downloading Ralph Roberts' FREE 2-Weeks of At-Home Workouts Guide!
Who isn’t busy these days? It seems like trying to fit even just a 30-minute workout into your schedule is impossible. However, I don’t have to tell you how important it is for you to squeeze some form of movement into your day, every day.
With this Ralph Roberts Personal Training workout, you can get a total-body workout in just 15 minutes! And all you need is a single piece of equipment: a BOSU ball.
What’s a BOSU ball? It’s literally a half ball. One side of the ball is dome-shaped and the other side is flat. It offers a simple, yet versatile platform for a variety of exercises, such as push-ups, planks, mountain climbers, and everyone’s favorite exercise — burpees.
You can even do this workout in the comforts of your own home, but many gyms and health clubs, including the Downtown Athletic Club have plenty of BOSU balls and other workout gear for you to use.
Download my FREE BOSU Ball Guide: 7 Full-Body Moves and challenge your body for just 15 minutes a day. For the best results, pair this workout with a healthy diet plan.
When creating a healthy eating plan, there are few foods more deserving of a spot than eggs. Chock full of health benefits, eggs serve as a versatile food that can be eaten throughout the day.
Check out just a few of the reasons to add eggs to your daily diet, below.
Eggs Are Packed With Protein
Three eggs only contain about 215 calories, but offer almost 20 grams of protein. That means that a three-egg omelet is a healthy, low calorie breakfast option that will keep you full and offer energy for hours.
A hard boiled egg also makes a great mid-afternoon snack. The protein provides an energy boost that will help you get through the last couple hours of work.
Eggs Are Full Of Vitamins
In addition to packing protein, eggs are also an excellent source of several vitamins:
An iron deficiency can lead to feeling tired and irritable, along with causing headaches. Those who need more iron in their diet will also usually lack energy. Eggs can provide iron in a form that the body can easily absorb, providing an energy boost throughout the day.
Eggs Increase Healthy Cholesterol
Eggs have gotten a bad reputation in the past because they increase cholesterol. However, eggs actually increase HDL, High Density Lipoprotein, or the good type of cholesterol. That means that eggs can lower your risk of heart disease and stroke, among other health issues.
Eggs Work With Many Different Diets
Many of us have special dietary needs. Luckily, eggs fit into most diets to provide protein, vitamins, and other health benefits. Those who have adopted a low carb diet will appreciate the versatility of egg dishes. Those who prefer to keep calories low will appreciate the full feeling they can get from low-calorie egg breakfasts and snacks. For those interested in losing weight, eggs are a great addition to a daily diet.
How To Add Eggs to Your Diet
If you have an allergy or intolerance to eggs, you should steer clear of them. However, if you like eggs and are convinced they belong in your daily diet, it's easy to add them in. Try out one of these egg filled dishes.
The key to living a healthy life is to combine a healthy daily diet and physical activity. When you're ready to work on your fitness goals, contact Ralph Roberts to learn more about a personalized fitness plan.
You've worked hard to increase your fitness level and you've lost weight the healthy way. Your body shape has noticeably changed. But lingering in the back of your mind is the question, "Can I actually change my body type?" The answer is no.
Your frame size, bone structure, and the places you store body fat or muscle is all dependent on your DNA. If you're a person that tends to carry weight in one area of your body — such as your thighs — exercises such as Pilates or running aren't going to change that.
The good news, however, is that you can have a significant impact on your muscle definition. Here's a look at different body types and what you can do exercise- and nutrition-wise to best enhance them.
Tall And Lanky
Also known as the Ectomorph body type, this is the person who can eat whatever they want yet never gain weight. If you fall into this category, you're usually tall, thin and long-limbed. You have trouble maintaining muscle mass. Here's what you can do to counter it.
You fall into this category (Endomorph) if you have a soft, stocky body with sluggish metabolisms. Gaining weight is not a problem, but losing fat is.
If you're this type (Mesomorph), you've hit the genetic lottery. You add muscle and gain weight with relative ease. Your energy is high.
Ralph Roberts Personal Training is on the lookout for two college interns for the summer of 2016. Internships will begin in early June and end before the start of the school year.
This internship is an excellent opportunity for students pursuing fitness and health-related majors. In addition to working with a nationally certified trainer, qualified candidates will be awarded the chance to develop strong leadership skills and gain invaluable experience working at a premier health club. They will also acquire essential marketing and branding strategies that are crucial to succeeding in the health and fitness industry.
For at least six hours every week, interns will assist the Downtown Athletic Club’s Personal Training Director, Ralph Roberts. Ralph has helped five interns pass their national certifications.
*Internship is not paid and cannot be used for college credit.
Prerequisites & Qualifications:
Send applications to email@example.com.
See how Ralph Roberts has helped his interns excel!
For many of us, cutting calories is a must. You might have a serious sweet tooth, but find there is undisputed evidence for giving up sugar. Sugar, or glucose, the sweet substance you love, creates a rush of insulin in the body, harming how the liver metabolizes the simple sugar. Continuous spikes of insulin can cause liver problems, insulin antagonism, or even Type 2 diabetes. Along with the detrimental impacts on metabolism, sugar has been identified as a culprit in many other types of diseases.
Giving up sugar is a healthy choice and fortunately there are many natural sweeteners on the market; one of which is Stevia. But, is Stevia safe?
What Is Stevia?
Stevia rebaudiana (Bertoni) is a plant, native to Paraguay and Brazil. The leaves of the Stevia plant are 200 – 300 times sweeter than sugar when used in the same concentration. Many health-conscious individuals are switching to Stevia because its sweetness is naturally occurring, and no calories are added to the diet.
Is Stevia Bad For You?
The Guarani Indians in Brazil and Paraguay have used Stevia to sweeten foods, teas, and medicinal brews for over 200 years. More and more, Stevia is being cultivated worldwide and used as a sweetener to reduce sugar consumption, control weight, and enhance overall health.
The safety of Stevia has been verified by top scientific, medical, and monitoring authorities around the world. Both the European Food Safety Authority (EFSA), and the Joint Expert Committee on Food Additives (JECFA) have confirmed Stevia as a safe alternative sweetener.
The FDA And Stevia
The The Food and Drug Administration (FDA) has only approved Stevia in the form of Stevia rebaudioside A, a fully refined extract, which markedly differs from whole-leaf Stevia or basic Stevia extracts. The FDA made its determination after several food giants, including Cargill, PepsiCo, Coca-Cola, and Wisdom Natural Brands submitted safe reviews regarding the use of the alternative sweetener. The rebaudioside compounds are derived from the leaf by a lengthy chemical process using a variety of chemicals, including ethanol, methanol, isopropanol, and acetonitrile.
Cargill has introduced Truvia®, and describes it: “stevia leaf extract, a versatile, natural, zero-calorie sweetening ingredient.” Wisdom Natural Brands now sells SweetLeaf®, which is their version of Stevia. Both PepsiCo, and Coca-Cola offer variations of sodas sweetened with Stevia.
Amarillo personal trainer, Ralph Roberts, can help you make the best personal nutritional decisions. There are many natural sweeteners on the market like Stevia, such as honey, agave, and molasses. Ask an expert and contact Ralph today to schedule a free personal training session.
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