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A Plan of Action to Overcome Obesity

May 24, 2022 by Vicki Doe

By Gabe Sanders, Ph.D., NSCA-CSCS An important initial step to help people overcome struggles of any kind is to first identify barriers and work on mental health. To do so, a good starting point is to quantify a person’s quality of life.

Filed Under: Ask the Experts, Uncategorized Tagged With: behavioral change, exercise training, Gabe Sanders PhD, healthy lifestyle habits, obesity, overweight, quality of life, Vicki Doe Fitness

High Volume Strength Training for Optimal Muscular Health

May 17, 2022 by Vicki Doe

By Gabe Sanders, Ph.D., NSCA-CSCS A great goal for high-volume training for the average person would be to exercise every muscle group weekly or twice per week. Each muscle group should be exercised for 4-6 sets of 10-15 repetitions.

Filed Under: Ask the Experts Tagged With: Gabe Sanders PhD, health and well-being, high intensity training, high volume strength training, muscle endurance, muscle strength, repetitions, strength training, Vicki Doe Fitness

Alcohol Disrupts Circadian Rhythm and Health

February 10, 2022 by Vicki Doe

By Gabe Sanders Ph.D., NSCA-CSCS Alcohol consumption especially excessive alcohol consumption drastically interrupts the circadian rhythm, by disrupting sleep patterns.

Filed Under: Food and Nutrition Tagged With: 24-hour cycle, alcohol, circadian rhythm, deep sleep, Gabe Sanders PhD, hormones, light, metabolism, sleep, Vicki Doe Fitness

Does Minimum Exercise Result in Optimal Health? Not Really!

February 8, 2022 by Vicki Doe

By Gabe Sanders Ph.D., NSCA-CSCS The American College of Sports Medicine (ACSM) recommends 150 minutes of moderately intense activity every week. This amount of exercise can help you, but will it optimize your health?

Filed Under: Ask the Experts Tagged With: ACSM activity, aerobic exercise, calories, energy expenditure, exercise, Gabe Sanders PhD, guidelines, health, physical activity, Vicki Doe Fitness

What’s the Worst Sugar in the World?? You are what you eat!

February 8, 2022 by Vicki Doe

By Gabe Sanders PhD, NSCA-CSCS  Over time, the constant ingestion of sugar leads to total body inflammation that affects your muscle, organs, and blood vessels and can result in brain fog.

Filed Under: Food and Nutrition Tagged With: brain fog, bread, candy, crackers, Gabe Sanders PhD, high fructose syrup, inflammation, insulin resistance, processed foods, soda pop, sugar, Vicki Doe Fitness

Holiday eating in moderation… It’s possible!

December 19, 2021 by Vicki Doe

By Gabe Sanders Ph.D., NSCA-CSCS  It is common for people to overindulge by 1,000-1,500 calories per day throughout the holiday time and those added calories add up, quickly. Burning the excess is not so easy, as well know!

Filed Under: Food and Nutrition Tagged With: eat in moderation, Gabe Sanders PhD, holiday eating, lean meats, non-caloric drinks, overeating, sugar cravings, sweets, vegetables, Vicki Doe Fitness, water

Improve Your Functional Fitness in Four Weeks!

November 11, 2021 by Vicki Doe

By Gabe Sanders Ph.D., NSCA-CSCS Many people have perceived exercise as a chore, an unwanted task that they need to fit into their daily schedule. It is low on their priority list and therefore, exercise is the first habit they drop. People stop exercising because they believe it takes up too much time or quite […]

Filed Under: Ask the Experts Tagged With: 4-wk training, 45 mins., cardiorespiratory fitness, functional fitness, Gabe Sanders PhD, leg strength, strength training, upper body strength, Vicki Doe Fitness

Low Back Training to Improve Pain

November 10, 2021 by Vicki Doe

By Gabe Sanders Ph.D., NSCA-CSCS Most medical experts estimate that nearly every person will experience or suffer from low back pain at some point in their life.

Filed Under: Ask the Experts Tagged With: buttocks, cartilage disk, Gabe Sanders PhD, herniations, hips, inflammation, legs, low back pain, physical therapist, spine, Vicki Doe Fitness

Highly branched cyclic dextrin (HBCD). Is this beneficial for an athlete?

November 6, 2021 by Vicki Doe

By Gabe Sanders Ph.D., NSCA-CSCS Carbohydrates often get a bad reputation in the news as they can be associated with weight gain, which is not entirely true and is very misleading. If you are an athlete, at any age, or if you engage in a lot of exercise and physical activity, consuming carbohydrates is essential to provide you with energy and help you maintain the muscle mass you have worked so hard to attain.

Filed Under: Food and Nutrition Tagged With: athlete, carbohydrates, energy, Gabe Sanders PhD, HBCD, highly branched cyclic dextrin, muscle tissue, older athlete, super nutrient, Vicki Doe Fitness, vigorous exercise

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