Low back pain can have a variety of causes, and also different avenues for cures as well.  This video spotlights some of the more common causes of low back pain, and explains a complicated topic in easy to understand terms.  While surgery is sometimes required, this is not always the case, and should be the last resort.  There are always risks when you go “under the knife”, so this should be done when all other attempts of eliminating back pain have failed.

You also may be interested in these lessons:

Low Back Muscles

Low Back Skeletal Anatomy

Lower back muscles need to be understood if you want to figure out what is causing you lower back pain.  This video takes a complicated topic and makes it easy to understand.  It comes from our 3-time award-winning TV show.  After watching this lesson, you will have an understanding of lower back muscles and understand how easily they can be injured.

If you have lower back pain, first educate yourself with the anatomy of the spine and the muscles surrounding it. This lesson from Sensible Fitness Personal Training is on the skeletal anatomy of the spine.  The video seen here puts everything into easy to understand terms and is taken from our 3-time award-winning educational television program.

Mainville personal training client Colleen
Colleen, Mainville, OH

Colleen is a semi-private personal training client from Mainville that has Multiple Sclerosis but it does not stop her from achieving a higher quality of life.  Here is her story….

My husband Marty and I started working with Sensible Fitness back in February and my main goal when I started this journey was to improve my overall health.

I was apprehensive when I started because I have MS and really wasn’t sure what I was going to be able to handle. I am not someone who let’s my disease define me but never pushed myself when it came to exercising and fitness. With help of my personal trainer, it turns out that I was a lot stronger than I thought. While my 25 lbs weight loss isn’t anywhere close to Marty’s 70 lbs, I do see changes. Over the past couple of weeks, I had a couple of events that validated my progress and commitment to this lifestyle. The first was during a business trip to NYC, I was able to climb to the top of ‘The Vessel’. ‘The Vessel’ is a new tourist attraction in NYC that you can climb to the top to get great views of the city and is 18 flights of the stairs to the top. I would have never had been able to climb to the top if I hadn’t committed to changing my lifestyle back in February. The second was during a family event where I had so many people mention that I looked great and for the first time in awhile I actually liked how I looked in the pictures.

I can’t wait to see how I feel and look after the next 6 months. Thanks for having such a positive impact on my life.


Jared walking

Many of you that came into Sensible Fitness in the morning got a chance to meet Jared Lorenzen.  Jared was a superstar quarterback with Kentucky Wildcats, and went into to the NFL and played with the NY Giants, where he earned a Superbowl ring.

Jared started with me a number of months ago to gain control of his health and quality of life.  It is incredibly sad for me to report that Jared became ill with multiple health issues and passed away as a result.  He was a super nice guy and incredibly quick witted.  I loved bantering with him.  He will be missed dearly.  He was 38 years young and had 2 children.

personal training client Marty, holding dumbbell

Personal training client, Marty, has lost over 50 pounds and 5 pant sizes since he started with us, less than 6 months ago!  When he started, his ankle arthritis was a huge limitation to his quality of life.  It was difficult to even walk without pain.  Today he is walking 30 minutes a day, and being encouraged by his personal trainer to start bumping up the speed and incline on the treadmill.

Congratulations on your weight loss and improved quality of life Marty!

Personal training client Ryan with parents

Congratulation is in order to personal training client Ryan Davis!  He just graduated college with a degree in Civil Engineering from Valparaiso University.

Many of my long-term clients have seen Ryan grow up before their eyes, as he came to Sensible Fitness as a freshman in high school when he started personal training to prepare him for football.  Those that have been around Ryan know that he is a motivated and ambitious man.  Before he even graduated high school, his list of accomplishments is longer than what most people acquire in their entire life.

~ Rescue scuba diver

~ Eagle Scout

~ Lettered in 4 years of high school football

~ Award of Courage from the National Football Foundation

~ 2nd place in power lifting at the World Dwarf Games, competing at age 16 against men of all ages.

And now he is a graduate of  Valparaiso University!  He will be working for Michigan Department of Transportation, and living in Kalamazoo.

Tax deductible personal training in Cincinnati

You can have tax deductible personal training in Cincinnati.
If you are overweight and have a medical condition because of this (high blood pressure, high cholesterol, diabetes, the list is long…), the IRS allows you to pay for a weight loss program (your personal training program) through your health savings account.  You may also be able to pay for your personal training through a health insurance policy if you have a flexible spending account, or a cafeteria plan.
Clients in the past have gotten a prescription for a “weight loss program” from their doctor and submitted that with a receipt from Sensible Fitness Personal Training for reimbursement.  We cannot bill the insurance company.  You need to pay for your program and then get reimbursed.
Details of this are seen in Publication 969 from the IRS.  It is only a “weight loss program” that can qualify for tax deductible personal training in Cincinnati, and not training desired for other reasons.


Greg has joined the personal trainer team at Sensible Fitness.  Greg has a bachelors in Physical Education, along with personal trainer certification since 1999.
He is a big Red’s fan and enjoys summer days at Great American Ball Park.
He and his wife, Robyn, have 3 children all under the age of 5 and live in Montgomery.
Welcome to Sensible Fitness Greg!

cake recipe approved by personal trainer

Here is a pineapple cake that is approved by your favorite Cincinnati personal trainer!  It is incredibly refreshing and has the approval of your favorite Cincinnati personal trainer.

Dessert is a part of a healthy lifestyle!  As I pointed out in my blog on the “12 traits of skinny people”, depriving yourself of certain foods leads to unhealthy eating habits.  Telling yourself that “I cannot eat that”, will only lead to you thinking about it more and more, and eventually caving in and binging.

Sweets are a part of a healthy lifestyle.  Or maybe I should say that backwards…when you live a healthy lifestyle, sweets can be a part of it.  You can enjoy this occasionally and in moderation without a huge impact to your waistline, and certainly without guilt or shame.

My 12 Traits of Skinny People was also published by the Cincinnati news!

Bobby after losing 50 pounds

Bobby Revis is pictured here after losing 50 pounds.  He left us for awhile but emailed me a few days ago and said he was in a hospital bed getting ready for surgery the next day for a broken femur he suffered in a fall.  He was asking to return to Sensible Fitness after his surgery and continue his journey to better health.  I told Bobby that we would make the rest of his life, the best of his life.  Sadly, Bobby died from a blood clot after this surgery, just hours after he emailed me.

Bobby will be remembered by myself and others for his huge heart and comical nicknames he had for a variety of exercises.  “Rolling Thunder” was the bag flip, pulling the tire was a “Drag”, and the list goes on.  I always called Bobby “Champ”, and he was just that.

Here is an anatomy lesson featuring the triceps and the bones that they are attached to.  This comes straight from my TV show and is the most complimented segment on the show.   Enjoy…

arm fat aka arm flab

We have all been guilty of it at one point or another. Doing a few extra arms exercises to help get rid of arm flab. Although your gut feeling may tell you that blasting the arms with exercise will burn the arm fat, reality is that this theory is far from the truth. Spot reduction is a huge myth that is alive a well!

The fat that accumulates on the arms, or any other part of the body, is stored energy and to get rid of it you must burn the stored energy. While strengthening exercises can add significant muscle tone, the amount of calories this type of exercise expends is very limited. You can perform endless arm exercises and never see the muscle tone you are gaining, unless you lower your calorie intake or burn the fat that blankets your arms.

Research has been done with tennis players who get much more exercise with one arm than another and when the amount of body fat is measured in each arm, they are equal. When your body burns fat for energy, it grabs it from throughout your body but you will notice the most reduction where you store it the most, which for many is the midsection. You must create a deficit of 3500 calories through exercise, diet, or more easily a combination of the two, in order to burn one pound of fat.

It’s really a catch-22 that applies to every part of your body. If you have firm muscles that are covered by a layer of fat, you will have a soft and sloppy appearance. But at the same holds true if you fail to exercise, because exercise is what gives muscles a firm appearance. You must eat clean and exercise to have a lean and tone look. Sorry, no way around it!

Depending on your fitness goals, targeting any muscle 2-3 times per week with strength training of proper intensity (this means tough workouts!) will offer considerable improvements in strength, shape, and firmness. Hitting the arms with a variety of different exercises it best. This variety sculpts the muscle from many different angles, which enhances its appearance greatly!

To see our Google post on this, click here.

Sensible Fitness TV show

Sensible Fitness is dedicated to community service and broadcasts two fitness educational programs since 1999. Sensible Fitness and Real People, Real Fitness can be seen throughout the Greater Cincinnati area on Spectrum Cable and Cincinnati Bell Fioptics.  To see the airing schedule, click here.

To see our Google post for this, click here.

I am very skeptical of trendy weight loss schemes, as they result in just that, trendy weight loss.  Trends end, and so does your weight loss with these schemes.  The term “detox” has been in the spotlight for awhile now, and I have not endorsed a detox program until now.  I have found the detox that has shown incredible success, both in the short term and the long term.  I am surprised that no Hollywood stars have jumped on this one and made a million, as it is the only detox that has been medically proven.

To see the Google post of this, click here.

Sensible Fitness on Local 12 News

Recently the local news station invited Sensible Fitness down to not only spotlight the incredible success of Susan Ernst (client), but also to show the viewers some exercises for your butt and gut.

The footage of the exercises start at the 14:00 mark!


To see our Google post, click here.

Personal training in Blue Ash resulted in weight loss

Cancer survivor, Susan Ernst, came to Sensible Fitness to become healthier and to live a higher quality of life.  The side effect of every day healthy habits is weight loss, and as you can see the results are dramatic.

Local 12 news picked up on her story and invited us down to the studio so her story could be shared with others.


I have talked about the misleading information seen on food labels.  If something is portrayed as healthy, that is an immediate red flag to check out the ingredients label and make sure you are not being lied to.  Surprisingly, a bottle of water is no exception.  There are often many additives in your water.  And if a water claims to be a “nutritional compass” as this one did, I am instantly skeptical.  Manufacturers will do anything, even deceive, to get you to buy their product.  It all comes down to capturing the money in your wallet, and not your health or well-being.

Watch this video and see what I mean!

To see our google post, click here.

Last year I had a “Walking You Through Weight Loss” series, in which I asked you to make periodic changes to your lifestyle.  The small changes, by year’s end, would end up being realized with the huge differences a healthy lifestyle brings.  This video is a recap of those lifestyle traits.  Remember that weight loss, muscle tone, higher energy, etc. etc….is a by-product of a healthy lifestyle.  Quit chasing trendy diets and workouts.  Focus on changing your lifestyle and your weight loss goals will be realized permanently.

When three current preindustrial societies in Africa and Bolivia were studied, they found that they slept better, but less than current industrialized societies.  These people did not have computers, streaming video, or even electric lighting.

It was found that these groups had an average of 6.4 hours of sleep each night, with and extra hour during winter months.  These people also never nap, and nearly no one suffered from insomnia.  In none of their languages is a word for insomnia!  And most slept outside or in huts.

While we in America have sleep number beds, memory foam, and 10,000 thread-count-sheets, we are terrible at sleeping.  Some experts say that it is not the hours of sleep that you get that are important, but rather that you feel rested.  They also said it was not the change from day to night that affected sleep patterns as much as the temperature change.  And with our climate controlled homes, this can be difficult unless you program your thermostat accordingly.

While this study was only performed on 94 people, who were quite healthy, there was much to be learned from these “primitive people” by modern societies.

At Sensible Fitness, we have often spotlighted the sugar that are added into foods.  This added sugar becomes the enemy of weight loss, because of its high quantity in what some would think are reasonably healthy foods, like blueberry muffins.

When blueberry muffins were looked at by Action on Sugar and the Obesity Health Alliance, they found a blueberry muffin can have up to 8 teaspoons of sugar.  This is a full day’s worth of sugar.  They also found big variations between muffins sold in supermarkets, and those in convenience stores which had much more sugar.  A blueberry muffin can have as much sugar as a chocolate bar!

Part of the problem is that food labeling can sometimes be lacking at times.  Reading a food label is a mandatory part of a healthy lifestyle, as you simply cannot trust food manufactures.  If something is labeled as “healthy”, this is a warning sign to read the ingredients and confirm.

There are muffins that can have under 20 grams of sugar, which is not bad.  Remember that some foods naturally have sugars, like blueberries, but it is the added sugar that really needs to be watched.

Muffins will not help weight loss

Kathy has lost well over 100 pounds!

New research is showing that lifting weights can give the heart a bigger boost of health than does cardio.

Looking at more that 4,000 people indicated that both forms of exercise are beneficial, and resulted in 30-70% decrease in cardiovascular disease risk factors, but strength training can often have a more intense oxygen expenditure and thus be more beneficial.

The most important thing is emphasized…make sure you are performing some form of physical activity.

To read the entire article, click here.

To lose weight, you need to live a healthy lifestyle, and enjoying a treat without guilt is a part of a healthy lifestyle.  So eat a cupcake!  When the vast majority of your habits are healthy, when you slip in something unhealthy, it does not have a big impact on your weight.  However, if you eat a treat and beat yourself up with guilt or shame, that is unhealthy and these issues need to be addressed…because a diet with not fix these feelings.

To see your Google post on this topic, click here.

Young buck exercising for weight loss

I sent this young buck out the back door to do some clean-n-jerks with the keg, and when I a stepped out to check on him this 10 point was just standing there.

What should you do with your “carbs”?  Cut them out?  Decrease them?  Well you should never cut them out, as it is your body’s #1 source of energy.  Should you decrease them?  It depends on how many you are eating.  My advice is to do something different with them, which will result in the same amount of calories, but be much more food.  Watch our video to learn more!

To see our Google post, click here.

If you want to shape, sculpt, or increase tone in your body, there is only one way to do it.  It happens to be the same thing that will increase your metabolism, which is the biggest calorie burn of each and every day.  In this 7th edition of Walking You Through Weight Loss, we are asking you to make a change to your habits, but only 2 or 3 times per week.  This alone will shower you with all sorts of great changes to your body.

Here is a big weight loss tip, especially during the winter months when the weather does not always cooperate.  This is lesson #8 in our Walking You Through Weight Loss series.  In this series, we ask you to make one simple periodic lifestyle change, that adds up to habits that make huge changes to your health and quality of life.

To see our Google post, click here.

Make small changes, over time, to your lifestyle and end up with big results.  Here is one more small change to your routine to make a habit!  Your habits are also known as your lifestyle, and if you live a healthy lifestyle it will reflect in the mirror and in your quality of life.

To see our Google post of this topic, click here.

Did you parents ever give you food to calm you down when upset?  How about a cookie to help that skinned knee?  Recent research show that instances like this lead a child to have an unhealthy relationship with food.  Saying that in fact, emotional eating is learned, not inherited.

This unhealthy relationship, or attitude towards food, can certainly lead to obesity.  And in cases where people eat less when emotional, can lead to anorexia or other disorders.

A recent study was done with both identical and non-identical twins, with half having obese parent, and half having healthy weight parents.  The results showed that environment had more influence that genes.

What do you do with this information?  If you are a parent, avoid using food to soothe your child.  Teach them another way to deal with emotions.  If you are an adult with emotional eating problems, this is empowering information to help you direct your efforts toward a healthier lifestyle!  Rather than beating yourself up with trendy diets….look at how you are feeling when you eat, and why you are eating.

The only feeling that eating will cure is hunger.

For more on this….



A doctor recently told me that in medical school, they only had a few days dedicated to nutrition, and less than that dedicated to the positive effects of exercise.  With some reports saying that 80% of medical conditions can be linked to lifestyle, why do doctors spend more time learning about medications than they do nutrition and exercise?

This lack of training for doctors, certainly steers them into the direction of prescription drugs, simply because they know about this topic.  Unfortunately, drugs do not change lifestyles, so when a person gets a pill, the underlying issue affecting their health is still present.  It is simply masked by a drug.  I have said in the past that prescription from a doctor is a “permission slip” to keep living an unhealthy lifestyle.

A big part of the problem is that some patients do not want to change their lifestyle, so a drug is required to improve their quality of life and reduce risk of death.  So the doctors can find themselves in no-win situation in this case.

The editor-in-chief for a major medical journal recently said that the same level of quality and scrutiny should be applied to research into preventative medicine (nutrition, exercise, etc.) as has been with prescription drugs.  This, in conjunction with added education on this topic in medical school would be a great start to a healthier population.

As a physical therapy professional, here is an example of a classic patient who is not happy with their knee surgery….

Patient: “I wish I never had this surgery.  The pain is as bad as it was before the surgery.  I have been doing my therapy and it has not helped.”  Oh, poor me…..

Therapist:  “Can you show me the home exercises you were supposed to be doing 2x per day the last 4 weeks?”

Patient fumbling:  “Uh……..”

This is a classic example of someone who does not do everything they need to do to succeed but quickly blames someone other than themselves for their failure.  This is also seen in many other aspects of life, including those with weight loss goals.

When I see people dieting and their exercise is “walking the dog”, they are not doing everything needed to succeed.  When they go to they gym and are either socializing or working out at 50% intensity, they are not doing everything needed to succeed.  When they have a “treat” everyday, because “I have to have my chocolate/wine/etc. etc”…they are not doing everything needed to succeed.  And most times, of course, it is not their fault.

If you are doing everything needed to succeed and are feeling down, you have earned a pity party, complete with balloons and confetti.

All others need not apply.

After working with thousands in the health and fitness arena you can easily begin to make fairly accurate generalizations. One generalization that I can make is that many people have two common misperceptions. One being a misperception of one’s true appearance, and the other being a misperception of what an intense workout really feels like. This generalization I make was recently reinforced by a study that showed that 70% of obese people think that they eat healthy and 40% feel that they exercise intensely. The study went onto to confirm that most of the people did not realize that they were clinically obese and they obviously did not know what intense exercise was.

Have you ever seen someone obese and say “how could they let themselves get that way?” I have said that on many occasions, but it is now easier for me to understand after seeing hundreds of people who think they are a little overweight find out through a body mass index that they are actually clinically obese. The body mass index (BMI) is the accepted test for obesity by those in the medical community (there is a free BMI at sensiblefitness.com). I have broken the pride of many with a BMI test, it is often a unexpected reality check for people.

I can share many experiences of those with misperceptions of their appearance, from the very thin person who thinks they are fat, to the 180 woman (grade 2 obesity) who thought she “looked like a ballerina” after losing some weight. My point is that it is very easy for someone to look at themselves in the mirror with rose colored glasses on, especially when the weight creeps on slowly over a period of years. You simply get used to seeing the added weight and grow to accept it. That is when a BMI test can be quite the reality check, “Oh my God! I’m obese?!”

Ok, so your vision may be a little distorted, and very few friends or loved ones have the guts to tell you how you really look. So what do you do to get an accurate answer? Take the free BMI test….just Google it!

Another misperception that exists among people of all fitness levels is an inaccurate perception of high exertion. More often than not a person may feel as if they are really pushing themselves during a workout, when in fact they are nowhere close. This leads to limited results in weight loss and plateaus with muscle tone in both men and women.

For a muscle fiber to increase it’s firmness or tone, you must have a properly established program executed at the proper intensity level. Many veteran exercisers have come to Sensible Fitness to learn how to break through a fitness plateau and are astonished that they not only have been performing the wrong program for years but they also have not been pushing themselves hard enough, the latter of which happens easily when training alone.

As a physical therapy professional I have used 5-pound dumbbells to strengthen the frail elderly in nursing homes and yet fitness videos and group exercise classes still try to create the illusion that the young and middle-aged population can sculpt a fit and trim body with them. Give me a break! A 5-pound dumbbell might be challenging for a novice female performing exercises for her shoulders, but that is the only muscle group. Lifting these light weights for a high number of reps, as done with videos and classes, may help a little with muscular endurance but it will have very little or no affect on gaining muscle tone or sculpting.

Exercise is a science. It involves chemistry, physiology, kinesiology, and more. Too many people are establishing their workouts from fitness magazines, from “monkey see monkey do” at the gym, or from what they did in high school 20 years ago. Medical science has proven that the intensity of your workouts should be dictated by your fitness goal. A specific intensity (reps, sets, rest, and overall volume) is prescribed if your goals are to increase muscle mass, to increase muscle tone without gaining mass, to increase strength maximally, etc. The majority of people are not educated in the field of exercise science and are putting their blood, sweat, and tears into a misdirected workout. This leads to a misperception that one is exercising intensely, when actually they do not know the proper intensity level for their fitness goals.

To understand what a properly established workout “feels like”, it takes a personal visit to a knowledgeable trainer. It will cost you less than a round of golf or a trip to the hair stylist, but it will forever give you the education needed to give you the optimum results for your time spent exercising.

Before you blame being overweight on genetics, you first must consider that genes do not change over a few generations.  So if your distant relatives are thin, chances are your genes are not to blame.  We often learn the foundation of the lifestyle we live at a young age.  Things like what types of foods we eat, how we cope with emotional highs and lows, rewarding good behavior with food, getting ice cream when you fell on your bike and scraped your knee, the list goes on!!!

In order to succeed with weight loss, it is best to get an accurate diagnosis of the problem.  Is it genetic, or lifestyle?

To see our Google post for this, click here.

I am asking you to make one lifestyle change per month…only one!  If you do this…YOU WILL BE SKINNY!

To see our Google post, click here.

Betty recently passed away peacefully, with her family surrounding her.  She was a long time client and an incredibly close friend of Sensible Fitness.  Over the past years Betty embraced new adventures like zip-lining, and target shooting, but said “no way” to skydiving (boy, did I try though!).  She was 87 and remained dedicated to staying strong and maximizing her quality of life.  She was loved by all, and will be missed terribly.

Betty zipling

Even though experts have long told us that a health diet can help prevent things like obesity, cancer,  and heart disease, we still do not get nearly enough.

Here is an interesting article from the Guardian:

Only a sliver of Americans eat enough fresh fruits and vegetables, according to the Centers for Disease Control and Prevention (CDC).

Just 12% of Americans eat the minimum daily fruit recommendation of one and a half to two cups per day, and only 9% consume the minimum daily vegetable recommendation of two to three cups per day, according to the study, published on Thursday.

“The study confirms years of data demonstrating that Americans do not eat their veggies,” Marion Nestle, a professor of nutrition and food studies at New York University, told the Guardian. “Assuming this result is close to reality, it suggests the need for taking much stronger action to make it easier and cheaper to eat fruits and vegetables.”

The study, which broke out groups of Americans by state, class, race and gender, found some subgroups were even less likely to eat enough produce.

Men, young adults and people living in poverty all had especially low rates of fruit and vegetable intake. While 15.1% of women eat the recommended amount of fruit each day ,just 9.2% of men do the same. Similarly, 11.4% of wealthy Americans eat enough vegetables, but only 7% of poor people did the same.

Because a poor diet is linked to cancer, obesity, heart disease and diabetes, public health authorities have long endorsed a diet rich in fruit and vegetables.

Sarah Reinhardt, a nutritionist and food systems analyst at the Union of Concerned Scientists (UCS), said there was a growing awareness about the importance of healthy foods. “We have a lot more work to do to make sure they reach every corner of the country,” she said.

The CDC’s findings also showed the disparities in fruit and vegetable consumption by state. For example, just 2.2% of South Dakotans between 18 and 30 years old eat the recommended daily serving of vegetables.

People in West Virginia, which often tops lists of the least healthy and poorest US states, were the least likely to get enough vegetables on average – just 5.8% of West Virginians ate the recommended amount.

Residents of Alaska were most likely to eat the recommended amount of vegetables, though the percentage is low – only 12% of adults there eat enough.

Improving these rates is particularly challenging because just 2% of US farmland is devoted to growing fruits and vegetables, according to UCS. Reinhardt said farmers would need to grow almost twice as much produce just for Americans to get the recommended amount of servings.

“The food industry is not exactly working with public health on this, there’s a multimillion-dollar industry working to get people to eat [processed foods],” Reinhardt said.

The new research comes from the CDC’s 2015 Behavioral Risk Factor Surveillance System, which looks at how Americans eat and behave. Researchers called American adults’ landlines and cellphones and asked how often people eat beans, dark greens, orange vegetables, “other” vegetables, whole fruit and fruit juice.

The Lancet, a medical journal, published some interesting lifestyle factors that can contribute to dementia.  Some of these caught me by surprise.  Here are things that can add to the risk of dementia…

~Mid-life hearing loss

~Failing to complete secondary education

~ Smoking

~Failing to seek early treatment for depression

~ Lack of physical activity

~Social isolation

~High blood pressure

~ Obesity

~Type 2 diabetes

Your body needs sleep, and here is a quick list of reasons why.

~ We are told to get 8 hours for a reason.  Both under and over sleeping is linked to poor health.

~ Poor sleep habits have been linked to obesity, high blood pressure, heart disease, and diabetes to name a few.

~ When you don’t get enough sleep, you are robbed of certain “stages” of sleep that are very beneficial.

~ People with disturbed sleep cycles get sick more often.

~ Studies actually show that we are no more sleep deprived than generations before us.

~ Phones are keeping teens awake and they are at risk of becoming sleep deprived from the start.

~ More light exposure during the day and less at night can actually affect your “body clock”, which prepares you for sleep.

Here is a interesting graphic:

number of hours of sleep

See entire article.

Insects are not just for breakfast anymore.  In fact more than 2 billion people worldwide eat insects as a part of their daily diet.  Here is an article from WebMD that talks about it:

The next time you see a grasshopper, try to imagine it as a snack.

If might help if you know that insects are nutritious and digestible.

“For a long time the prevailing wisdom was that mammals didn’t produce an enzyme that could break down the exoskeletons of insects, so they were considered to be very difficult to digest,” researcher Mareike Janiak said.

But Janiak and her colleagues at Rutgers University in New Jersey say that’s not so.

They found that most primates — including humans — have at least one working copy of a gene called CHIA. That’s the stomach enzyme that breaks down an insect’s outer shell, or exoskeleton.

Their study was published recently in the journal Molecular Biology and Evolution.

Scientists are still debating how effectively people digest an insect’s exoskeleton, said Janiak, a doctoral candidate in anthropology.

“For humans, even if we didn’t have an enzyme, the exoskeleton becomes a lot easier to chew and digest once the insect has been cooked,” she said.

While people in the United States, Canada and Europe may not consider insects food, they’re a staple for 2 billion people worldwide, according to the United Nations.

But most research has focused on western cultures rather than people around the world who actually eat bugs regularly.

About 1,900 insect species are edible. They are highly nutritious, containing healthy fats, protein, fiber, vitamins and essential minerals, the researchers said. But the yuck factor is a hurdle.

“It’s interesting that many people who like shrimp and lobster think insects are yucky. But shellfish are kind of like underwater insects,” Janiak noted.

Bugs can be quite tasty, she said. She said she’s snacked on tiny crickets from Japan that were marinated in a salty paste, and a friend working in Uganda had eaten cooked grasshoppers that tasted like — you guessed it! — chicken.

The growing availability of flour made from sustainably raised crickets may prompt more people in western cultures to give insects a try, she said.

Sensible Fitness awards

How do you find the best personal trainer in Cincinnati?  It seems like multiple outlets in Cincinnati have their own “awards” for the best plastic surgeon, the best photography studio, and yes….the best personal trainer in Cincinnati.  How do these media outlets pick the “best”?  Is it maybe the personal training center that advertised with their magazine the most?  Could it be on-line voting where every sister, brother and cousin votes for their family member?  I can tell you one thing…it is not with an objective investigation of education and experience.

Sure you might want your personal trainer to have a fit appearance.  And you may also want them to have positive attitude, be full of energy, and also very personable.  These are great attributes for you trainer to have, but those are mainly personality traits.  Personality traits do not give you the knowledge to develop a safe and effective exercise protocol.  Throw into the mix that many people have orthopedic or other medical issues and the need for true blue education and extensive experience grows exponentially.

The moral of this story is that education and experience is what determines the best trainer.  You are entrusting your health and quality of life to your personal trainer when you hire them.  Uneducated and inexperienced trainers have a much higher chance of injuring a client.  Sensible Fitness is owned and operated by Physical Therapy professional, and specializes in training mature adults with the “aches and pains” of an aging body.  You can see our medical endorsements by clicking here if interested.

So my advice is buyer beware.  Keep in mind that a “certified personal trainer” in Cincinnati, or anywhere in the USA for that matter, does not have to meet educational requirements.  Personal training is a 100% self-regulated industry.  If this scares you, and it should, please read an article on this topic by clicking here.

Sensible Fitness is committed to giving you the best personal trainer in Cincinnati by assuring our trainers have the highest level of education, exceptional experience, and are just all around super cool people.  That has been our winning formula for over 21 years, and what makes our trainers the best in Cincinnati.

Healthy eating leads to healthy feelings toward yourself.

Healthy eating leads to healthy feelings toward yourself.  When most of what you put in your mouth is nutritionally sound, then when some junk food enters, it is no big deal.  All too often people feel shame or guilt after eating some junk food.  This is not a healthy behavior.

While everyone is different, what works for me is to have 90% of what goes into my mouth be for the nutritional value that the food has.  If 90% of what you eat is healthy food, you will never feel guilt about having something unhealthy.  When only 10% of your food is “unhealthy”, then that food is a treat…and you should never regret a treat.

Unfortunately, many people eat more than 10% unhealthy foods, and that means it is a lifestyle.  I recommend writing down everything you eat for a week and see how much is healthy vs. unhealthy.  On a day to day basis, you may not think you are “cheating” much, but when you look at a full week or a full month, you may be surprised!

Another thing people often say after eating something unhealthy is…”I feel fat”.  Do you ever say this after a day of eating steamed veggies and lean proteins?  Probably not.  This is often said after eating something unhealthy.  And since “fat” is not an emotion, you cannot feel “fat”.  You could be feeling shame, disgust, regret, low self-esteem, etc.  And since it is easier to deal with “fat” than it is with deep felt emotions, people throw themselves on diet.  Try to figure out WHY you are eating.  Is it because you are hungry, or is it connected to an emotion?

But you will never say “I regret eating healthy yesterday”.

Motivational statement about reaching weight loss goals.

To reach your weight loss goals, one of the biggest obstacles is first getting the proper mindset.  All to often people enter this journey with the “I will try” or “let’s see if this works” attitude, and I have found this is a recipe for disaster.  Just by saying this, you have already laid the groundwork for eventually saying “well I tried, BUT…”, or “I thought that would have worked, BUT…”

Lots of people want to shrink their butt.  In order for this to happen, you have to shrink your “buts”, and this is done between the ears.  After being in the personal training industry for so many years, I would say hands down the biggest obstacle to overcome is a defeated attitude.  An example of this would be the many times I have asked someone about the exercise they planned to do over the upcoming weekend.  “Well, the weather…”, “My son has soccer games…”, “I had to go to my Mom’s Saturday morning…”.  Very similar excuses, are given when I ask about recent healthy eating.  “I tried, BUT…”, “I planned to BUT….”.  The list goes on.

If your first response to any aspect of reaching your weight loss goal is some form of resistance or excuse, you are doomed to reach your fitness goals.  One of the bigger success stories come from our client Kate, who walked in our doors, told us her story of being overweight and miserable, and then literally broke into tears.  She had hit rock bottom, and she surrendered to our guidance and followed it precisely.  She was ready for change and avoided “I tried, BUT…”.  She had the right attitude from the start and succeeded tremendously.  She went from size 16 to 00 in a matter of months.  By eliminating her “buts”, her butt shrunk too.  She became the queen of our “Tiny Heinie” club!

Inpirational quote about healthy choices

Food is not entertainment when you are bored.

Food is not comfort when you are upset.

It is not your therapist.

Food is nutrition for your physical body’s requirements to survive.

Although my competitive bodybuilding days are long behind me, the one thing that has stuck with me is that I view food as fuel for the body.

Sure I enjoy a cold beer and chicken wings, whenever I want. But 95% of what goes in my mouth is for the nutritional value. It is never for entertainment or comfort.

If you are struggling with weight control and you make this “mental breakthrough”, everything will change for you. If your desire is nutritional value, it will automatically eliminate many unhealthy aspects of your eating habits.

Did you know we have a YouTube channel that is full of educational videos, and no sales pitches?  Many of these video are excerpts from our 3-time award winning TV show.  We recently had this super cool comment, below, left about our video about carrying hand weights while walking.  Does doing this benefit you or not?  I am not telling, you will simply have to get on YouTube and check it out.

Click here to see our channel…

YouTube cincinnati trainer channel

Many people do not know the difference between muscle mass, definition, and tone.  Let your favorite personal trainer from Cincinnati explain it to you in terms that are easy to understand.

I have been beekeeping for around 5 years and have not seen the winter temperatures stay so low for so long.  Going into the winter the hive population has to be strong, because it is a cluster of bees constantly buzzing their wings that keeps the inside of the hive 92 degrees, no matter how cold it is outside.  The bees cluster around the queen, keeping her warm, and migrate around the hive to eat the honey stores and fuel their wintertime efforts.

Going into the winter this year, I had one strong hive, and one not-so-strong hive.  Unfortunately, the weaker hive was lost in December 2017.  Although there are various reasons a hive can die, I am thinking that there was simply not enough bees to maintain a warm hive.  December had a string of multiple days well below freezing, and January 2018 has been even worse.

When we get a warm day, above 50 degrees or so, you often can see a few bees exiting the hive, and I saw just that on the latest warm day in January with my strong hive.  But a quick peek inside the weaker hive showed a bunch of dead bees laying around.  I will keep the honey from this dead hive and use it to feed the living hive if needed.

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