http://truestarhealth.com/ 5 Key areas of Health en-us © Copyright 2009, Truestar Health Inc. Saturday, November 21, 2009 6:16:22 PM EST http://truestarhealth.com/ http://truestarhealth.com/images/frontdoor/dec2005/header_bk.jpg 803 116 5 Key areas of Health http://truestarhealth.com/members/cm_archives11ML3P1A117.html by Michael Carrera When it comes to exercise, I am a simpleton. I don’t like to waste time on theories and formulas that challenge the inner most sanctity of our physiological make-up. Years of experience have taught me that if you want to train as a high performance athlete, then a strict and strategic... 10/11/2006 4:06:02 PM EST http://truestarhealth.com/members/cm_archives11ML3P1A116.html by Michael Carrera The famous saying, “It is not what TV does to you, but what it stops you from doing,” is loud and clear! With the current run of reality shows, it seems as though people prefer to be idle and watch "American Idol" than move around. 9/20/2006 3:31:28 PM EST http://truestarhealth.com/members/cm_archives11ML3P1A115.html by Dr. David MusnickExercise Patterns Over a Whole YearFor people living in Canada and most latitudes in the USA, the amount of daylight can influence your exercise patterns. Most people will be more energetic during spring, summer and fall simply because there is more daylight during these seasons.... 9/13/2006 3:39:28 PM EST http://truestarhealth.com/members/cm_archives11ML3P1A114.html by Michael Carrera Chances are you had to give the title of the article a second glance. You probably asked yourself, since the “I” is directly below the number “8” on the keyboard, maybe he pressed the wrong key by accident? Actually no mistake was made. The purpose of this article is to show you... 9/6/2006 4:04:20 PM EST http://truestarhealth.com/members/cm_archives11ML3P1A113.html by Michael Carrera There are many studies that point to the importance of exercise for men. Whether men question how much weight to lift or what age is appropriate for strength training, there are numerous research studies out there that can address all of these questions. Some of the answers are below. 8/23/2006 3:14:45 PM EST http://truestarhealth.com/members/cm_archives11ML3P1A112.html by Michael Carrera Is fat loss and weight loss the same thing?Everyone’s goal should be to lose fat, not to lose weight. Weight loss can occur in the absence of regular resistance and aerobic exercise and can result from a loss of muscle, water and a little fat. Whenever our body is forced into a starvation... 8/16/2006 3:47:13 PM EST http://truestarhealth.com/members/cm_archives11ML3P1A111.html by Michael Carrera Breaking Through an Exercise PlateauWhen you first start an exercise program the results are great and you really feel involved in the program. You look forward to your morning workout or getting to the fitness center during lunch. Unfortunately, like everything in life, all good... 8/2/2006 1:52:49 PM EST http://truestarhealth.com/members/cm_archives11ML3P1A110.html By Michael Carrera Our Bodies are Very SmartIf your goal is to build lean muscle mass, improve your strength and define your body, then you have to train smarter, not harder. You have to balance what you like to do with what your body requires to grow and to recover from workouts. A program needs variety... 7/19/2006 4:02:21 PM EST http://truestarhealth.com/members/cm_archives11ML3P1A109.html By Michael Carrera Q: What should every exercise program include? 7/12/2006 4:29:45 PM EST http://truestarhealth.com/members/cm_archives11ML3P1A108.html Toronto, Ontario – For anyone who is serious about their training routine, a truly effective training program means more than just a stringent exercise regime and healthy diet; additional vitamin and supplement intake is central to maintaining optimal health. Studies have proven that proper supplementation... 6/29/2006 4:56:43 PM EST http://truestarhealth.com/members/cm_archives11ML3P1A107.html By Michael Carrera Chances are that you or someone you know has high blood pressure. The National Institute of Health estimates that 1 in 3 Americans has high blood pressure. High blood pressure has been called the “silent killer” because there are few symptoms, if any, and chronic elevated pressure... 6/28/2006 3:56:28 PM EST http://truestarhealth.com/members/cm_archives11ML3P1A106.html By Dr. David MusnickMany people would like to build muscle easier. If you are putting in time for resistance training wouldn’t you like to know that you are getting the most out of it? If you could time your protein consumption with your weight lifting, studies are showing that you could build more... 6/21/2006 5:16:11 PM EST http://truestarhealth.com/members/cm_archives11ML3P1A105.html Q & A with Michael CarreraQ: Are there any exercises that can help slumping shoulders? A: Many people spend their time in front of a computer or driving a car which often leads to slouchy or forward-rolling shoulders. A great exercise that you can perform with a simple set of dumbbells or with... 6/7/2006 4:19:40 PM EST http://truestarhealth.com/members/cm_archives11ML3P1A104.html By: Michael Carrera, MSc Like many other aerobic activities, the health benefits of rowing include positive changes to cardiovascular fitness and a reduction in the risk of developing type 2 diabetes and various cancers. Unlike cycling, stair climbing and treadmill walking, rowing provides a full... 5/24/2006 12:44:31 PM EST http://truestarhealth.com/members/cm_archives11ML3P1A103.html Q: Does everyone need to drink eight glasses of water per day? How do I know if I am getting enough? I work out pretty hard 3 to 5 times per week. Should I drink more water on those days? 5/3/2006 6:00:17 PM EST http://truestarhealth.com/members/cm_archives11ML3P1A102.html By Michael Carrera Structured exercise at home or at a fitness center is not for everyone. Most people enjoy physical movement, especially activities such as hiking, walking or tossing a Frisbee outdoors. Our bodies are designed to move and lack of daily exercise can contribute to a host of diseases... 4/26/2006 4:29:03 PM EST http://truestarhealth.com/members/cm_archives11ML3P1A101.html Q: Which cardio machine helps to burn the most calories in the shortest time? 4/19/2006 12:41:02 PM EST http://truestarhealth.com/members/cm_archives11ML3P1A100.html By Michael Carrera Exercise is a good outlet for stress, but not when your body is fatigued and run-down. If you’re feeling this way, a time-out and a good night’s sleep may be just the remedy you need to cure some of the following symptoms:Insomnia General chronic fatigue whether you exercise or notMuscle... 4/5/2006 3:57:15 PM EST http://truestarhealth.com/members/cm_archives11ML3P1A99.html You never really liked to exercise, but lately you started an exercise program after work which is quick, fun and motivating. You work out three to four times per week, sometimes the workout is exhilarating and at times you count the minutes just wishing it could be all over. Are you bored or is your... 3/29/2006 4:07:55 PM EST http://truestarhealth.com/members/cm_archives11ML3P1A98.html By Michael Carrera A question I often get asked is: “What should my heart rate be when on the circuit and during my cardio activity?” The answer to this question can dramatically improve your workouts and optimize total calories burned. 3/22/2006 5:59:57 PM EST http://truestarhealth.com/members/cm_archives11ML3P1A97.html By Michael Carrera The following article is an excerpt from Total Health & Weight Loss, The Truestar Way. Principle 1: Combine strength and cardio training as part of your circuit training program.Both strength training and cardiovascular training offer different benefits. Training in approximately... 3/8/2006 3:48:01 PM EST http://truestarhealth.com/members/cm_archives11ML3P1A96.html Q: Do you gain muscle while you exercise? A: The myth that you gain muscle while you exercise has existed in the inner circles of fitness enthusiasts for years. In order to gain muscle, you must engage in regular resistance training exercise two to four times per week (three times per week is ideal).... 3/1/2006 2:36:34 PM EST http://truestarhealth.com/members/cm_archives11ML3P1A95.html By Dr. David MusnickIn the last seven to ten years, inflammation has been recognized as a significant risk factor for diseases of arteries in the heart. This news is especially significant for women. A large study of nurses showed that the cardio CRP level which is directly related to inflammation was... 2/22/2006 4:08:46 PM EST http://truestarhealth.com/members/cm_archives11ML3P1A94.html by Michael Carrera There are many different types of workout DVDs available on the market that attempting to rummage through the various titles and authors can be exhausting and frustrating. Below, I answer some of your questions and offer tips on how to select the right workout DVD for you! 2/16/2006 2:45:09 PM EST http://truestarhealth.com/members/cm_archives11ML3P1A93.html By Michael Carrera, MSc Restricting the number of calories you eat leads to weight loss. However, cutting calories without improving your lean muscle mass through resistance training can cause a steady fall in your metabolism. The key to losing weight is to balance calories in with calories out and... 2/1/2006 5:29:07 PM EST http://truestarhealth.com/members/cm_archives11ML3P1A92.html By Michael CarreraThe following article is an excerpt from Total Health & Weight Loss, The Truestar Way. I believe that the keys to every successful exercise program include the following: scientific validation, proper progression, variety and, of course, simplicity, all of which make-up the Truestar... 1/25/2006 4:42:41 PM EST http://truestarhealth.com/members/cm_archives11ML3P1A91.html By Michael Carrera If you are like millions of other people who woke up on News Year’s Day with a to-do and a not to-do list, this article is for you. Many different surveys on resolutions were conducted prior to the turn of the new year. Two New Year’s resolutions that appeared on most lists include... 1/18/2006 4:19:01 PM EST http://truestarhealth.com/members/cm_archives11ML3P1A90.html By Dr. David MusnickResting Metabolic RateResting metabolic rate is the number of calories that your body burns just to maintain vital functions. Raising the RMR can help you to lose weight by changing the balance of the calories that you take in with food and the calories that your body uses for activity... 1/11/2006 4:47:12 PM EST http://truestarhealth.com/members/cm_archives11ML3P1A89.html By Michael Carrera, MSc You look out the window and see the beauty of the snow as it glistens off the ground and evenly covers the trees. Shoveling snow is a great workout, but it can be dangerous if the task is not approached with care. Are There Any Health Benefits to Shoveling Snow?Like any activity... 1/4/2006 5:48:54 PM EST http://truestarhealth.com/members/cm_archives11ML3P1A88.html by Michael Carrera, MSc You just made it to the fitness center and are on a very tight schedule. You have exactly 45 minutes to throw on work-out attire, work out, shower and rush back to pick up your kids. Should you make time for warming up or is it really a waste of time? Is Warming Up Important?In... 12/21/2005 12:06:45 PM EST http://truestarhealth.com/members/cm_archives11ML3P1A87.html By Michael Carrera, MSc Want to stretch out your workout this winter at an affordable price? Believe it or not, rubber bands are a very simple piece of exercise equipment that can enhance your workout at home, at the club or on the road. It goes without saying that exercise makes you look better and... 12/14/2005 2:47:15 PM EST http://truestarhealth.com/members/cm_archives11ML3P1A86.html By Michael Carrera, MSc The winter season is beyond a doubt my most favourite time of the year. The colours and the joy and peace of the season bring tranquility and a sense of stillness until you open your front door and the frenzy of parking and holiday madness sales begins. The stress of getting... 12/7/2005 4:57:50 PM EST http://truestarhealth.com/members/cm_archives11ML3P1A85.html By Michael Carrera, MSc You’re a new mom and the last thing that’s on your mind right now is exercising. However, finding the “time” to exercise is important not only for your health and well-being, it’s also important to relieve stress and to secure some alone time for you. Here are five tips to... 12/1/2005 10:58:35 AM EST http://truestarhealth.com/members/cm_archives11ML3P1A84.html by Michael Carrera, MSc Do you like to walk? Walking is one of the most archaic, yet one of the best forms of exercise for improved health, fitness and quality of life. Walking seems so primitive and out-of-date when discussing the benefits of exercise or “types” of exercises that help manage body... 11/23/2005 3:40:17 PM EST http://truestarhealth.com/members/cm_archives11ML3P1A83.html by Michael Carrera, MSc We have enough scientific information available to us regarding the health benefits of participating in a regular exercise program. Furthermore, we also have plenty of research which clearly illustrates the need to follow a program that includes both cardiovascular and resistance... 11/16/2005 5:18:58 PM EST http://truestarhealth.com/members/cm_archives11ML3P1A82.html by Michael Carrera, MScStop for a second and answer this question, “How many glasses of water did you drink over the course of the last 12 hours”? If you’re not drinking enough water, you don’t know what you’re missing. Benefits of Drinking WaterWater is important for many body functions including... 11/9/2005 12:27:45 PM EST http://truestarhealth.com/members/cm_archives11ML3P1A81.html By David Musnick, MD Did you know that you can still exercise with neck, low back problems and even arthritis? If you have an injury or musculoskeletal condition, there is no reason to stop your exercise program. It’s true that an injury may not heal well if you engage in certain types of cardio or... 11/2/2005 11:47:32 AM EST http://truestarhealth.com/members/cm_archives11ML3P1A80.html By Michael Carrera, MSc God grant me the serenity to accept the things I cannot change; courage to change the things I can;and wisdom to know the difference. - Author UnknownDo you recall this serenity prayer? I read, think about or stare at this prayer once a day as a reminder of the choices that... 10/19/2005 4:30:33 PM EST http://truestarhealth.com/members/cm_archives11ML3P1A79.html by Michael Carrera, MSc Part 1 of this article series examined the benefits of regular physical exercise for protection against breast cancer. A breast cancer diagnosis of any type is physiologically, psychologically and emotionally draining for the patient and her family. Treatment plans are readily... 10/12/2005 4:35:53 PM EST http://truestarhealth.com/members/cm_archives11ML3P1A78.html By Michael Carrera, MSc Breast cancer is the most commonly occurring cancer among women. It is estimated that 1 million cases of breast cancer are diagnosed worldwide every year. Chances are someone you know or someone you love has been inflicted with breast cancer. The good news is that over the past... 10/5/2005 5:24:35 PM EST http://truestarhealth.com/members/cm_archives11ML3P1A77.html By Michael Carrera, MSc Your health is the most important commodity you will ever have. However, because it is a commodity, it can quickly be lost in our pursuit to gain other “commodities” instead of preserving and nurturing our health. Metabolic Syndrome is on the rise and you or someone you love... 9/28/2005 2:13:17 PM EST http://truestarhealth.com/members/cm_archives11ML3P1A76.html By Michael Carrera, MSc My colleagues in graduate school used to laugh at me when I would explicitly mention Type 2 Diabetes as my favourite illness. I was not making light of this illness that has been on the rise for the past 10 years and which is beginning to affect young children and teenagers.... 9/21/2005 5:07:16 PM EST http://truestarhealth.com/members/cm_archives11ML3P1A75.html By Michael Carrera, MSc I know, you quickly glanced at the title of the article and thought to yourself, “I guess they made a mistake because Mother’s Day is many months away.” Well, not so fast. Labour Day has just passed and if you are a mother and your kids are over the age of four or maybe they... 9/14/2005 6:05:23 PM EST http://truestarhealth.com/members/cm_archives11ML3P1A74.html By Michael Carrera, MSc I still remember travelling to my local sport store and purchasing my first set of barbells and dumbbells. I was11 years old at the time and determined to shape my body into the muscle-bound beast I new I was meant to be. The only problem was that I really didn’t know what I... 9/7/2005 5:36:39 PM EST http://truestarhealth.com/members/cm_archives11ML3P1A73.html By Michael Carrera, MSc Pregnancy can be both a beautiful and an awkward experience in a women’s life. It is highly recommended that women exercise regularly before becoming pregnant and during a pregnancy in order to achieve an overall sense of wellness. .Here are some exercise prescriptions for low-risk... 8/31/2005 3:49:40 PM EST http://truestarhealth.com/members/cm_archives11ML3P1A72.html By Michael Carrera, MSc The Truestar dictionary defines excusitis as a “chronic inflammation in the part of the brain that forces you to use excuse after excuse when describing why you do not participate in an exercise program.” Yes, I’m joking, but don’t completely disregard the above statement as... 7/20/2005 5:52:12 PM EST http://truestarhealth.com/members/cm_archives11ML3P1A71.html By Michael Carrera, MSc The following article is an extract from the book, Periodization Training for Sport: Science-Based Strength and Conditioning Plans for 17 Sports, written by Tudor O. Bompa, PhD, and Michael Carrera, MSc, and published by Human Kinetics. Wow, that is quite a mouth full isn’t... 6/22/2005 4:52:29 PM EST http://truestarhealth.com/members/cm_archives11ML3P1A70.html By Michael Carrera, MSc It is a known fact that lack of exercise leads to weight gain and a host of neighbouring health problems. It is reported that approximately 60% of adults in North America are regularly inactive. What implications does lack of exercise have on our children? Well, cutbacks in... 6/8/2005 4:31:11 PM EST http://truestarhealth.com/members/cm_archives11ML3P1A69.html By Michael Carrera, MSc Have you ever lived in a hotel room for a long period of time? When I travel and stay in a hotel room for even two days, I can become easily bored and fatigued. The only thing I rely on to keep me alert and energized is my daily exercise workouts. Being on the road is tough,... 5/25/2005 4:08:24 PM EST http://truestarhealth.com/members/cm_archives11ML3P1A68.html By Michael Carrera, MSc Running was a popular form of exercise in the late 1970s. The invention of step machines, rowing machines, stationary bikes and elliptical trainers nearly phased running out as a popular form of cardio fitness. Recently, there has been a new-found interest in running outdoors.... 5/11/2005 3:36:48 PM EST http://truestarhealth.com/members/cm_archives11ML3P1A67.html By Michael Carrera, MSc. Based on all my writings on exercise, it is obvious that I am a huge supporter of phase-based training as a method of promoting health and fitness. It wasn’t until I started researching Tai Chi as an alternative form of exercise that I understood how such a slow-velocity activity... 4/20/2005 4:18:35 PM EST http://truestarhealth.com/members/cm_archives11ML3P1A66.html By Dr. David Musnick When you exercise it is important to wear appropriate athletic shoes that work with your feet and your body alignment. Your selection of shoe wear may not be enough to support your feet and body during your chosen exercise and activity. There are times when a good shoe is simply... 4/6/2005 12:31:49 PM EST http://truestarhealth.com/members/cm_archives11ML3P1A65.html By Michael Carrera, MSc Exercise has many health benefits: it helps improve the strength of your immune system, or the ability of your body to fight off infections; it increases body temperature during a workout which helps fight germs and increases blood flow to nourish the cells; and it has been... 3/30/2005 2:01:35 PM EST http://truestarhealth.com/members/cm_archives11ML3P1A64.html By Michael Carrera, MSc Weight loss, more importantly fat loss cannot be sustained unless you begin to make exercise a daily habit. This doesn’t mean that you have to follow a structured exercise program at the gym or at home seven days a week but that your mind is always proactive in making exercise... 3/9/2005 12:05:19 PM EST http://truestarhealth.com/members/cm_archives11ML3P1A63.html Answers to three popular exercise questions By Michael Carrera, MSc We all have unanswered questions and are a bit confused when it comes to exercise and the ideal type of exercise. I cannot count how many times I’ve had frustrated clients in my office who just didn’t know who to believe anymore.... 2/16/2005 3:50:26 PM EST http://truestarhealth.com/members/cm_archives11ML3P1A62.html By Michael Carrera, MSc. Fitness pastOver the past 20 years the fitness industry has experienced many major changes. Jogging and running were the staple exercises in the 1970s for anyone who wanted to get in shape and improve their health. The 1980s saw a surge in bodybuilding gyms, filled with bodybuilders... 2/9/2005 3:31:42 PM EST http://truestarhealth.com/members/cm_archives11ML3P1A61.html By Michael Carrera, MSc. Believe it or not, urban myths also apply to fitness and fat loss. There is a misconceived notion that muscle which remains unused or never stimulated is simply converted to fat. You worked so hard to build up your metabolism and tone your body and now you fear it is all going... 2/2/2005 12:36:04 PM EST http://truestarhealth.com/members/cm_archives11ML3P1A60.html This article is no longer available.Click here to return to the Truestar Exercise page. 1/31/2005 10:14:10 AM EST http://truestarhealth.com/members/cm_archives11ML3P1A59.html By Michael Carrera, MSc. It’s that time of the year again, where joyful bliss meets crazed crowds at the jam-packed shopping mall. I decided long ago that the holidays are a time to relax and reflect on the year that passed; not a time to achieve peak stress. What is Stress?The effects of stress... 12/22/2004 12:09:10 PM EST http://truestarhealth.com/members/cm_archives11ML3P1A58.html By Michael Carrera, MSc The physical benefits of exercise are well documented and understood. We all exercise to look better and to, of course, feel better. Feeling better extends beyond the physical to include the psychological. Consistent exercise has a profound effect on mood and our psychological... 12/1/2004 3:39:21 PM EST http://truestarhealth.com/members/cm_archives11ML3P1A57.html By Michael CarreraMSc. Besides curing the “underarm dilemma,” developing nicely toned and shapely legs always ranks a close second in my client’s quest for a better body. When asked what they want to concentrate on I get the same response: “legs, legs and more legs!” With buttock augmentations becoming... 11/18/2004 9:14:11 AM EST http://truestarhealth.com/members/cm_archives11ML3P1A56.html By Michael Carrera, MSc Okay, let’s clear things up: this article has nothing to do with body odor. It deals exclusively with ways to improve the strength, tone and definition of a different kind of underarm dilemma—the stubborn tricep muscles. Basic Anatomy and FunctionThe tricep muscle group runs... 11/3/2004 12:32:18 PM EST http://truestarhealth.com/members/cm_archives11ML3P1A55.html By David Musnick MD The “Minimum Program”Use this to decrease cardiovascular, cancer risk and improve your mood. Note: This program is the basic foundation of other aerobic programs and was designed to achieve many of the health benefits of exercise. Frequency: 5-6 days/weekDuration: 30 minutes in... 10/28/2004 9:24:27 AM EST http://truestarhealth.com/members/cm_archives11ML3P1A54.html By Michael Carrera, MSc. We all enter a restaurant with one goal in mind, we want to eat and satisfy our hunger. Rarely does a customer refuse the menu and just order without at least browsing the many alternatives. Any type of food would satisfy the physiological need to eat, however only certain... 10/20/2004 12:49:26 PM EST http://truestarhealth.com/members/cm_archives11ML3P1A53.html By Michael Carrera, MSc. Part one of this two part series focused on how to modify the repetitions and sets of your program for gains in strength and lean muscle growth. The remaining three variables include rest interval between sets, speed of movement and exercise selection. Similar to sets and reps... 10/6/2004 10:36:03 AM EST http://truestarhealth.com/members/cm_archives11ML3P1A52.html By Michael Carrera, MSc. Our bodies are not engineered for complacency. If you want to improve your health and fitness and change how your body looks and feels then you have to “think” for it. In other words, the best way to keep your exercise routine fresh, effective and energized is by working smarter... 9/29/2004 1:43:44 PM EST http://truestarhealth.com/members/cm_archives11ML3P1A51.html By Michael Carrera, MSc. You have been consistently exercising for weeks, months or even years and yet your body is stubborn about changing. But, while you may not see the physical benefits of exercise, it is likely that your health status has dramatically improved—you may not see a dramatic difference... 9/22/2004 11:10:54 AM EST http://truestarhealth.com/members/cm_archives11ML3P1A50.html By David Musnick MD You may have seen people doing deep lunge exercises in a gym and thought that it was an exercise made only for the hardcore athlete. There are several ways to do a lunge and it can be quite beneficial for strength andbalancetraining for everyone! What is a lunge?A lunge exercise... 9/15/2004 3:08:41 PM EST http://truestarhealth.com/members/cm_archives11ML3P1A49.html By Michael Carrera, MSc Is your back becoming a total pain? If yes, then the following spinal tips can help you deal with and possibly prevent future back pain episodes. Back pain is one of the most misunderstood ailments, affecting millions of people each year. Obviously, the best way to avoid back... 9/8/2004 12:30:19 PM EST http://truestarhealth.com/members/cm_archives11ML3P1A48.html By Michael Carrera, MSc “Is it beneficial to perform high intensity (HIT) strength and cardiovascular training on the same day?” This is probably the most popular question I receive when meeting a client for the first time. This is a very logical and important question to ask. What is your goal?Before... 8/25/2004 12:46:38 PM EST http://truestarhealth.com/members/cm_archives11ML3P1A47.html By Michael Carrera, MSc. Stability ball or exercise ball training has become a very popular form of training in both the fitness center and in the home. The exercise ball is versatile, easy to use and promotes muscle strengthening and balance. An effective and challenging full body workout can be completed... 8/18/2004 12:28:13 PM EST http://truestarhealth.com/members/cm_archives11ML3P1A46.html Protein, Vitamin and Antioxidant Needs By David Musnick, MD Exercise is essential to continued health, so it’s extremely important to make sure you supplement your body’s fitness goals with the proper support team of protein, vitamins and antioxidants. Protein for Building MuscleProtein is made up... 8/11/2004 3:16:24 PM EST http://truestarhealth.com/members/cm_archives11ML3P1A45.html Thirty-minute fitness for women is evolving into a more complex and member-focused system. Truestar for Women is at the forefront of the evolution. By Michael Carrera, MSc. Fitness pastOver the past 20 years the fitness industry has experienced a huge change in how exercise is perceived and endured.... 8/4/2004 11:39:57 AM EST http://truestarhealth.com/members/cm_archives11ML3P1A44.html By Michael Carrera, MSc. In the article “Separating Exercise Fact from Fiction” I discussed two common myths that find their way into fitness centers everywhere; the fat burning zone and the misconception that muscle weighs more than fat. This time we’re going to discuss “bulge wars” and how to win... 7/28/2004 12:08:09 PM EST http://truestarhealth.com/members/cm_archives11ML3P1A43.html By Michael Carrera, MSc. I was working out at the gym last week when I overheard two members talking. Both of them said they had very little time to exercise and they really wanted to optimize their time at the gym. They concluded that the best way to do so was to exercise in their “fat burning zone.”... 7/21/2004 11:43:53 AM EST http://truestarhealth.com/members/cm_archives11ML3P1A42.html By Natasha Vani, MSc., ATCP Equally as important as proper nutrition, strength and endurance, flexibility is a key component to optimal physical health. Although it is often neglected, lack of flexibility is a main culprit for low back problems, injuries as well as tense and sore muscles. Each time... 7/14/2004 10:22:12 AM EST http://truestarhealth.com/members/cm_archives11ML3P1A41.html By: Michael Carrera, MSc A vacation from the stresses of everyday life is a great way to relax your mind, regenerate your body and rekindle your spirit. While exercise is probably the furthest activity from your mind, a vacation is the best time to become physically active and enjoy moving your body... 7/7/2004 3:53:55 PM EST http://truestarhealth.com/members/cm_archives11ML3P1A40.html By Natasha Vani, MSc., ATCP Cardiovascular disease is one of the major causes of death and disability in North America. In Canada in 2000, heart disorders caused 37% of all deaths in women and 35% of all deaths in men. In the US, this number is higher and translates to one death literally every 33... 6/30/2004 1:58:26 PM EST http://truestarhealth.com/members/cm_archives11ML3P1A39.html By Reggie Reyes, BKin. Many people wonder what the best weight training method for weight loss is. Is it performing high repetitions with low weight, or performing low repetitions with medium weight? Is the magic number 15 or 20 for high repetitions? Is it 8 or 10 for low repetitions? These types... 6/23/2004 4:50:51 PM EST http://truestarhealth.com/members/cm_archives11ML3P1A38.html By Reggie Reyes, BKin. For many people, leading a healthy lifestyle that includes eating well, following a regular exercise routine and getting enough sleep each night can be very challenging at times. Busy work schedules get in the way, important social occasions come up and family responsibilities... 6/16/2004 2:32:57 PM EST http://truestarhealth.com/members/cm_archives11ML3P1A37.html By Natasha Vani, MSc. ATCP When work has you chained to your desk and tied up with phone calls, getting to the gym might seem impossible. But who says you need to go anywhere to get a solid workout? Next time you find yourself confined to your office, give these exercises a shot! 1. The desktop... 6/9/2004 2:29:01 PM EST http://truestarhealth.com/members/cm_archives11ML3P1A36.html By Michael Carrera, MSc. Gardening shouldn’t be a pain. More specifically, it shouldn’t be a pain in the back. As we dust off our shovels and begin to dig, back pain and muscle soreness can be a gardener’s worst nightmare—even worse than constant rain and unwanted garden pests. Like any physical activity,... 6/2/2004 10:22:25 AM EST http://truestarhealth.com/members/cm_archives11ML3P1A35.html By Natasha Vani, MSc. ATCP Do you know what regular physical activity can really do for you? Take the Truestar fitness quiz and find out why exercise is the single greatest health secret! Question 1.Regular physical activity can help control and/or decrease the risk of obtaining which of the following... 5/26/2004 10:17:09 AM EST http://truestarhealth.com/members/cm_archives11ML3P1A34.html By Natasha Vani, MSc. ATCP With all that hot and sticky weather right around the corner, use these tips from Truestar to keep your cool when exercising. Hydration: To keep your body functioning properly, to aid in weight loss, and for exercise during any temperature, water is an absolute must. While... 5/19/2004 12:38:50 PM EST http://truestarhealth.com/members/cm_archives11ML3P1A33.html By Michael Carrera, MSc. Go to any gym across North America and you will find groups of women squatting, lunging and pressing for the sole purpose of turning problem areas into toned and shaped body parts. Heavy weights are often seen as taboo, as an invitation for muscular growth and size increases... 5/12/2004 3:57:10 PM EST http://truestarhealth.com/members/cm_archives11ML3P1A32.html By Michael Carrera, MSc. Believe it or not, increasing your metabolism is easy—but maintaining it can be a major problem. Maybe it’s already happened to you: you reached your ideal weight and felt great; everything you ate just melted away. Then, after awhile you looked at yourself and wondered when... 5/5/2004 3:37:29 PM EST http://truestarhealth.com/members/cm_archives11ML3P1A31.html ByNatasha Vani, MSc., ATCP While fat in the lower body does not pose much of a health concern (it is what gives us ladies the ability to nourish a healthy fetus), the bad news is the fat cells in this area are the most stubborn of all fat cells. The only way to shrink those fat cells is by following... 4/28/2004 2:40:22 PM EST http://truestarhealth.com/members/cm_archives11ML3P1A30.html By Reggie Reyes, BKin. With the arrival of spring we shed the first layer of winter clothing and stash it away until next year. Before long we will strip off another layer and put on our bathing suits, shorts and tank tops. For many of us, the impending summer is a two-sided coin: we’re excited for... 4/21/2004 3:51:55 PM EST http://truestarhealth.com/members/cm_archives11ML3P1A29.html ByNatasha Vani, MSc.,ATCP Daily physical activity has many benefits, many of which are becoming well known: improved quality of sleep; better self-esteem; reduced risk of various cancers, heart disease and diabetes are just a few of the benefits. Depression and feelings of anxiety may also decrease,... 4/14/2004 11:32:12 AM EST http://truestarhealth.com/members/cm_archives11ML3P1A28.html By Michael Carrera, MSc. You’ve been working out consistently and seeing great results, and then all of a sudden it happens—you hit a plateau. The law of diminishing returnsAs with all things in life, you can’t always expect the same success from the same effort; unless something is changed or modified,... 4/7/2004 11:59:57 AM EST http://truestarhealth.com/members/cm_archives11ML3P1A27.html ByNatasha Vani, MSc., ATCP Didn’t make it to the gym again? No problem, as the follow-up to last week’s At-Home Upper Body Workout, here is the most effective lower body workout you can do at home—a number of different exercises set up in a circuit to work both the aerobic system and the muscles of... 3/31/2004 4:22:04 PM EST http://truestarhealth.com/members/cm_archives11ML3P1A26.html ByNatasha Vani, MSc., ATCP Feeling guilty because you didn’t make it to the gym for your regular workout? Try this simple upper body routine that requires absolutely no equipment, little space and is just as effective as hitting the gym. All you need…a favorite room in the house that either has a rug,... 3/24/2004 11:47:37 AM EST http://truestarhealth.com/members/cm_archives11ML3P1A25.html By Reggie Reyes, BKin andMike Carrera, MSc. March break has always been a wonderful time for families to get away from the hustle and bustle of their busy lives. If you were really fortunate, you got on a plane, landed in a foreign country and basked in the sun for six or seven days on a sandy beach,... 3/17/2004 2:39:59 PM EST http://truestarhealth.com/members/cm_archives11ML3P1A24.html Lose fat, increase your muscular endurance and define your body by performing eight simple exercises for eight minutes a day, six days per week. Get ready to feel the burn. By Michael Carrera, MSc. Getting startedWhat I like most about this workout is that it doesn’t fit with conventional fitness... 3/10/2004 10:58:33 AM EST http://truestarhealth.com/members/cm_archives11ML3P1A23.html ByNatasha Vani, MSc., ATCP You’re exercising, you’ve been watching your diet and now you want to see results. The first thing most of us do to monitor our progress is jump on the scale. Every day we look down at the numbers, hoping to see the needle drop. While a scale is a pretty good indicator of... 3/3/2004 3:16:55 PM EST http://truestarhealth.com/members/cm_archives11ML3P1A22.html ByNatasha Vani, MSc., ATCP Wondering which cardio machine is best for helping you meet your goals? While all are common in their design and function, each has their own advantages and disadvantages. Check our rating system to learn more about how each machine targets your body. Rating: Excellent... 2/25/2004 1:51:36 PM EST http://truestarhealth.com/members/cm_archives11ML3P1A21.html ByNatasha Vani, MSc., ATCP Pressed for time and can’t get a workout in? This is a challenge most of us face every day, so instead of thinking you’re the only one who is too busy to shape up, shift your attention and become a more time-efficient exerciser. Next time you are at the gym, give the following... 2/18/2004 1:07:17 PM EST http://truestarhealth.com/members/cm_archives11ML3P1A20.html ByNatasha Vani, MSc., ATCP Have you ever wondered how long and how intensely you would have to train to turn all that loose body fat into toned muscle? When you stop training, how long will it take before the muscle turns back into fat? Do sit-ups and crunches truly get get rid of your belly and leave... 2/11/2004 12:21:42 PM EST http://truestarhealth.com/members/cm_archives11ML3P1A19.html ByNatasha Vani, MSc., ATCP As children we often fought with our siblings, and regardless of gender it was a fair game—our body size and composition were somewhat similar. In fact, there was little difference in our height, weight and even strength. But in no time at all, the onset and progression of... 2/4/2004 3:46:55 PM EST http://truestarhealth.com/members/cm_archives11ML3P1A18.html ByNatasha Vani, MSc., ATCP In the past decade, yoga and pilates have become the hottest topics in the fitness world. Countless options are available, from videos and DVDs for at-home practice, to one-on-one training sessions and group classes offered at almost all health and fitness clubs. Just who... 1/28/2004 2:43:02 PM EST http://truestarhealth.com/members/cm_archives11ML3P1A17.html ByNatasha Vani, MSc., ATCP Once again your New Year’s resolution was to lose weight. You set your goals and started working toward them, but now, after less than a month, you find that you have fallen off your schedule more times than you have stuck with it. What are your reasons? Other than the common... 1/21/2004 2:51:41 PM EST http://truestarhealth.com/members/cm_archives11ML3P1A16.html 3 Weeks to a Better Body! By Michael Carrera, MSc. and Reggie Reyes, BKin. In our time as trainers we’ve come to one simple conclusion: people want to look better. The reality is that vanity seems to be the driving force motivating people to get active and fit. This doesn’t bother us at all since... 1/14/2004 1:03:16 PM EST http://truestarhealth.com/members/cm_archives11ML3P1A15.html You’ve had your fun and now it’s time to burn the fat! By Michael Carrera, MSc. You tried hard to resist temptation, but the gingerbread cookies and chocolates got the best of you. You are probably aching to get back to your regular exercise schedule to help burn the excess fat gained during the holidays.... 1/7/2004 10:07:34 AM EST http://truestarhealth.com/members/cm_archives11ML3P1A14.html Four exercise tips to keep in mind during the holidays ByMichael Carrera, MSc. The holidays bring laughter and joy along with frustration and impatience. Many people can attest that driving during the holiday season is almost as annoying as finding a parking space at the mall. Some people also opt... 12/24/2003 9:52:29 AM EST http://truestarhealth.com/members/cm_archives11ML3P1A13.html What new and returning members need to know ByNatasha Vani, MSc.,ATCPandMichael Carrera, MSc. The cold weather is here and New Year’s resolutions are about to begin. More people will join gyms and health clubs in January than at any other time of year. With this in mind, it’s a good time to go over... 12/17/2003 11:48:24 AM EST http://truestarhealth.com/members/cm_archives11ML3P1A12.html ByNatasha Vani, MSc., ATCPandMichael Carrera, MSc. Cold and flu season is here and so far you’ve done everything you can to prevent getting sick, but the inevitable has happened. So, here you are, nose running and eyes watering, sitting at home feeling sorry for yourself. Now that you are sick, you... 12/10/2003 10:42:55 AM EST http://truestarhealth.com/members/cm_archives11ML3P1A11.html By Roland Semprie, BA, B.Sc. The holidays are always a time of overindulgence when it comes to food and drink, and of less consistency when it comes to exercise. You have family obligations, end-of-the-year work stress and too many parties that require your presence. But, there are a few things that... 12/3/2003 1:24:24 PM EST http://truestarhealth.com/members/cm_archives11ML3P1A10.html Don't let winter squelch your love of running. Let Truestarprepare youfor the snow, ice and slush that’s right around the corner! ByNatasha Vani, MSc., ATCPandMichael Carrera, MSc. What to wear?As simple as this may seem, many of us have no idea what to wear to ensure warmth and comfort while decreasing... 11/26/2003 2:05:23 PM EST http://truestarhealth.com/members/cm_archives11ML3P1A9.html By Roland Semprie, BA, B.Sc. The mark of a good trainer is not necessarily the workout you get, although that is a good part of it. The true measure is in a trainer’s ability to help clients believe in the philosophy that a workout can encompass the five aspects that make training fun and motivating... 11/19/2003 2:25:52 PM EST http://truestarhealth.com/members/cm_archives11ML3P1A8.html By Dr. David Musnick, MD Maintaining good bone density is very important at any age, but it is especially important after age 50. Both men and women can get osteoporosis, but it is much more common in women because of declining estrogen levels before and after menopause. When bone density is low,... 11/12/2003 4:28:15 PM EST http://truestarhealth.com/members/cm_archives11ML3P1A7.html By Michael Carrera, MSc.and Natasha Vani, MSc., ATCP It is estimated that over 340 million people in the world suffer from depression. Half of all victims do not recognize the illness and therefore never seek help. Untreated, depression is the most common cause of suicide and the incidence is unfortunately,... 3/3/2004 10:44:41 AM EST http://truestarhealth.com/members/cm_archives11ML3P1A6.html Getting your Child to be More Active By Michael Carrera, MSc.and Natasha Vani, MSc., ATCP It is evident that childhood obesity has progressed from a cosmetic issue to one that poses a serious threat to the immediate and future health of children. It is also evident that the escalating prevalence... 10/29/2003 11:23:13 AM EST http://truestarhealth.com/members/cm_archives11ML3P1A5.html By Michael Carrera, MSc.and Natasha Vani, MSc., ATCP The main concern associated with obesity in children was once low self-esteem, and perhaps even social discrimination, through teasing and ridicule. But with rates of childhood obesity skyrocketing, it has now progressed from being a condition associated... 10/22/2003 1:42:31 PM EST http://truestarhealth.com/members/cm_archives11ML3P1A4.html By Michael Carrera, MSc.and Natasha Vani, MSc., ATCP Losing weight is all about expending more calories than you consume throughout the day. It is well known that this may be achieved by eating well and exercising, but it is not commonly understood which exercise program is the best for burning the... 10/15/2003 10:50:04 AM EST http://truestarhealth.com/members/cm_archives11ML3P1A3.html By Michael Carrera, MSc. andNatasha Vani, MSc., ATCP We live in a society fixated on numbers, even when it comes to health and fitness. Often when you begin a fitness program, regardless of the goal, the first task is to take a set of body composition measurements: height, weight, waist girth, percent... 10/1/2003 12:04:36 PM EST http://truestarhealth.com/members/cm_archives11ML3P1A2.html By Michael Carrera, MSc. andNatasha Vani, MSc., ATCP Spot reduction is simply the idea that if you work a specific muscle group you will decrease the amount of fat in that area. The most common example of this is people focus on abdominal exercises in an effort to lose weight in their stomach area.... 9/17/2003 11:58:44 AM EST http://truestarhealth.com/members/cm_archives11ML3P1A1.html By Michael C. Carrera, MSc.and Natasha Vani, MSc., ATCP The next time you go to your health club, jump on a cardio machine and take a look at the pre-programmed options. Most often you will find a program called the Fat Burner or something similar. These programs are designed for you to exercise at... 9/4/2003 2:46:06 PM EST