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  • Let's Get Real: Weight Loss and the REAL Struggles

    Let's Get Real: Weight Loss and the REAL Struggles

    A Fair Warning:
    NSFW (Not Safe For Work) …in other words, this isn’t a college paper that is properly written. Because this is about real life for real people and real people swear and rant. Real people have the same issues as other real people but don’t know it because it’s “too gross” or not proper to talk about. I’m going to talk about it. So, if you’re easily grossed out, offended by curse words and sarcasm, or you’re my grandmother, this might not be your cup of tea. For everyone else… Everyone knows you need to exercise and not eat too much sh*!^y foods, but for the love of God that DOES NOT mean ....

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  • Healthier LIVABLE Lifestyle Easier with Systems

    Healthier LIVABLE Lifestyle Easier with Systems

    Powerful statement. What systems do you have in place to create a LIVABLE healthier you? Does the system you have in placeaddress... ...How you eat?
    This shouldn't be about the "perfect" meal plan, but rather how will you fuel your body AND recognize how you will eat to address the other demands (social, stress, etc..). Food and beverages WILL play a role in your life. ...How you move?
    This isn't only about burning calories. Are you slowing down the aging process with concern for muscle and multi-directional movements for continued motor coordination and balance? Are you aware of how vertical or non-vertical (sedentary) you are and how to better your daily activity ....

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  • All or None vs. Less or More!

    All or None vs. Less or More!

    With the excitement of the New Year, many individuals in pursuit of fitness and weight management goals make commitments that at first seem logical and the path to go to make the desired life change. These commitments include such as...
    I will stop eating junk food
    I will not miss a workout and exercise every day
    I will give up alcohol These are examples of the " All or None " mindset. Unless you never want to have a drink again with friends and family, have a slice of cake at your next birthday or expect never to get sick, this approach is unrealistic for long term success. In essence this doesn't help you learn how to have balance so you can (no pun intended) "have you cake and eat ....

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  • Which Body Would You Prefer?

    Which Body Would You Prefer?

    When many people look to make aesthetic fitness changes to transform their body and both look and feel good are they matching the program to their preferred body they want to achieve? Before we get into the science behind the game planning to achieve your desired results, I believe it sometimes better to start with the end in mind. Look at the distance runner and the sprinter. We can argue that both are fit; however, when it comes to being shaped and tone you can see how the sprinter’s body is more defined, lean, shaped and tone. My purpose of this article isn’t to tell you which body you should prefer; rather explain the training differences so you have a ....

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  • ATTENTION LATROBE AND GREENSBURG -  FREE Group Personal Training & SPINNING to raise  $$$ for local charity

    ATTENTION LATROBE AND GREENSBURG - FREE Group Personal Training & SPINNING to raise $$$ for local charity

    Latrobe, Greensburg and surrounding area residents are invited to a FREE workout event to raise money for a great local charity. Saturday March 31st from 7:00 to 1:00 PM My Fitness Kitchen
    will be donating money to THE UNION MISSION OF LATROBE for each individual who participates in our Group Personal Training session or SPINNING classes. "The Union Mission is a faith-based organization providing resources to men without shelter and assisting them in building self-reliance leading to a transition to safe, affordable, and sustained housing."
    The workouts are FREE and open to the public.
    There will be 4 Group Personal Training sessions and 3 SPINNING ....

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  • Starvation Mode De-bunked by “Naked and Afraid”

    Starvation Mode De-bunked by “Naked and Afraid”


    How TV series proves if you are not losing weight it isn’t because you are not eating enough.

    If the Starvation Mode theory is true and holding back people from losing weight, how come it didn’t help Duke from his 21-day experience on Naked and Afraid? Duke lost 26 lbs. while on Naked and Afraid. By day 20 it was reported that he and his partner of the show had a combined intake of 100 calories. They then were fortunate to find a snake to eat prior to extraction day on Day 21. Considering nutrition of a raw snake (they did cook it) is about 93 calories per 100 grams (3.5 ounces) at best I would guess he was able to consume an additional 500 calories to give him a ....

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  • Taking Your Lifestyle Outside of the KITCHEN

    Taking Your Lifestyle Outside of the KITCHEN

    Hello! My name is Kathryn Jones, but most people call me Kat. I have a BS and an MS in Exercise Science and am a trainer at MFK. With my education and experience, I am starting a new adventure to help you stay active and accountable when you are not in the gym. I am starting a blog series that will consist of one blog per month (maybe more, but to be safe let's just plan for one). The theme of this series is “ Taking Your Lifestyle Outside of the KITCHEN.
    ” A few things you can expect are outdoor exercise ideas, healthy and delicious choices at your favorite local restaurants, activities to do with your doggo, and fun ways to stay active while on vacation. Now that you know ....

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  • Old story but still makes good point about losing weight

    I understand people sometime struggle or want to fight the concept that to lose weight it is calories in versus calories out. One pound equals 3,500 calories and once you can create a net 3,500 caloric deficit you lose a pound regardless what you eat. To help you better comprehend this, check out the “ Twinkies ” diet a nutrition professor did to lose 27 lbs in 10 weeks that I cut and paste below. Again, the point of re-circulation of this article isn’t to endorse this diet filled with empty calories, rather to validate when it comes to losing weight, you got know to how many calories you are eating and if you can afford it or not based on how much you are ....

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  • What about an eggnog and Christmas cookie diet?

    "I lost 27 lbs in two months!" When most people think “diet,” they think of eating fruits, veggies and lean protein. But Mark Haub tried something different. The professor of human nutrition at Kansas State University put himself on a “convenience store diet” made up of things like Twinkies, Doritos, Oreos and sugary cereals. I know what you are thinking, this has nothing to do with eggnog and Christmas cookies. However, in essence, they are both the same in that they are calorie dense, low nutrient, high processed sugar, and saturated fats food. So, I figured with holiday parties in full swing, what better way to grab your attention than with a diet of ....

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  • Secret to Weight Loss…The Hours You Are Not Exercising.

    “That makes no sense. Everyone has told me that in order to lose weight I need to exercise and now you are saying the secret is what happens when I am not exercising, I don’t understand”. As an Exercise Physiologist & Personal Trainer here at My Fitness Kitchen in Latrobe PA, I do my best to educate and empower individuals on the hierarchy of fat loss and how certain activities are more efficient than others when it comes to losing fat. The main point that I will want to get through is the value and importance of having a concern for muscle when it comes to weight loss, more specific FAT LOSS. In a nutshell; there is a chain of command when it comes to ....

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