Monday, 26 December 2016

How To Squeeze In A Workout While The Relatives Are In Town

It’s The Busiest Time of The Year

The relatives are coming to town, presents are piling up under the tree, and your workout starts to get pushed back. It’s all too easy to put your own goals on hold during the holidays. Here are three tips for how to squeeze in a workout while the relatives are in town.

Get Out Before They Get Up

Whether or not you are a morning person, early morning workouts might be just what you need this holiday season. Before the sun comes up, before your family wakes up, head to the gym. You’ll be back home right as they’re waking up for the day! Starting your day off with a workout with ensure that you do it, as well as get your body going for the day. Plus, increasing your waking hours will help increase your daily calorie burn!

Make It a Family Affair

You’re family is only here for a limited amount of time and you want to spend time with them, right? So how do you get your workout in? Take them with you! Most gyms have a day use fee so they can workout right along with you! You can show them the ropes and introduce them to your favorite personal trainers. It will be a fun bonding activity while burning some extra calories.

Make It Short and Sweet

It’s not about how long you workout, it’s how hard you work. You don’t have to spend hours in the gym. You can get a great workout in 30 minutes as long as you are working hard and pushing yourself. By setting a time limit and working as hard as you can during that time, fitting in a workout will feel more realistic.

Have a Holly Jolly Workout

Getting a workout in while the relatives are in town doesn’t have to be an impossible dream. Get out to workout before they get up for the day, make it a family affair by bringing them with you, and make it a short and sweet workout. By following these three tips, it will be easier for you to stay active through the holidays.


Related Links

The post How To Squeeze In A Workout While The Relatives Are In Town appeared first on Access Change.

Thursday, 15 December 2016

How To Stay Off Of Your Trainer’s Naughty List

Naughty or Nice

The holidays are here. This is a busy time of year where it can be easy to let your fitness goals slip away. Don’t let this happen though! Here are three tips to staying off of your trainer’s naughty list and on track with your fitness goals this Holiday season.

Keep Coming to Sessions on a Regular Basis

We all know that time is limited during the holidays. You have family in town, you have gifts to buy, and it can be difficult to find time to workout. Make your training sessions a priority. You can sit down with your trainer and plan out your day to be able to fit in everything that you do. They can help you find one hour for a workout somewhere, even if it’s outside of your normal time. This is not the time to take a break. Do it for you.

Make Sure That Your Food Log is Complete and Accurate

Work parties, school parties, family parties… Oh My! That one piece of chocolate that you grabbed out of the bowl, is it in your log? What about the one slice of apple with caramel that you ate? It ALL still counts. If you eat it, it needs to go in your log. Two little Hershey’s Kisses are almost 50 calories. If you have an extra 50 calories a day, you will gain 5 pounds a year. It may not seem like much but it all adds up and needs to be in your log.

Discuss Any Issues With Your Trainer

Are there any issues that you foresee popping up? In the past, have you struggled with staying motivated during the holidays? These are all issues that you should discuss with your trainer. Honesty is key in the trainer/ trainee relationship. This is important because your trainer is there to help you. The only way that they can help you stay on track when it gets harder, is if you are communicating these struggles to them. Don’t worry about being judged or think that it’s too small of an issue and that you should be able to handle it on your own. Let your trainer help you.

Now You Know

To stay on track this holiday season, make sure to attend your regularly scheduled sessions, make sure that you keep logging your food, and that you are open and honest with your trainer. This is the key to success. Talk to a trainer today to learn how to get started. 


Related Links

The post How To Stay Off Of Your Trainer’s Naughty List appeared first on Access Change.

Monday, 12 December 2016

Give The Gift of Fitness

The Holidays are Here

Christmas is coming and all through the malls, are husbands and friends running into walls… from not knowing what that perfect gift is! Christmas shopping can be hard. Does your Dad really need a new tie? Does you wife really need another scarf? Step it up this holiday season by giving the gift of fitness.

The Gift that Keeps on Giving

It may not be shiny, but it will last. You are giving the gift of change. This means more than a one time ticket item. You are helping them change their life for the better. Think about it. An iphone dies, a car breaks, but a lifestyle of health and fitness will keep on going.

The Gift that is Needed

Buying Holiday gifts can be difficult. How many times do you think, “what do they really need”? Fitness is your answer! Not only are you giving them the gift of health and fitness now, but by making a change now, you are helping to secure a healthier future. A healthy lifestyle change can add years to your life. Health and fitness is something that EVERYONE truly needs no matter who you are.

The Gift that they are Too Scared to Buy Themselves

A lot of people want to exercise but are paralyzed by fear. They don’t know what to do or what to expect. They get in their own way, which stops them from moving forward. This holiday season, buy your loved ones the gift that they need but are too afraid to buy themselves.

Be The Hero

As you can see, the gift of fitness is the gift to give this holiday season. It keeps giving because a healthy lifestyle will do wonders for the recipient’s future. Fitness is needed to maintain a long and healthy life. It is also the gift that people may want but won’t buy themselves out of fear of what could happen if they do. Talk to a trainer today about how you can be the hero this holiday season and give the gift of fitness.


Related Links

The post Give The Gift of Fitness appeared first on Access Change.

Friday, 9 December 2016

3 Things You Should Know About Metabolism

How Much Do You Really Know?

Do you feel like you just can’t lose weight because you have a slow metabolism? Do you know someone who must have a fast metabolism because they never gain weight but eat all the time? I have some good news and some bad news. The bad news is that you are wrong. There’s no such thing as a fast or slow metabolism. The good news is that weight loss is something you can have control over! Here are 3 things that you should know about metabolism to help you lose weight.

1. Metabolism is a Chemical Process in The Body

The definition of metabolism according to NASM is, “All of the chemical reactions that occur in the body to maintain itself. Metabolism is the process in which nutrients are acquired, transported, used, and disposed of by the body.” (NASM)

That’s right. All metabolism is is a fancy word to say that the body goes through a lot of changes and processes in order to keep itself running. It isn’t specific or even really directly related to weight loss. This is just a common misconception because the body uses energy, or calories, to function, and we know that if you are taking in more calories than your body is using, it gets stored as body fat for later use.

2. There’s No Such Thing As a Slow or Fast Metabolism

Nope, it’s a fallacy. You may think that you have a slow metabolism but you don’t. Everyone actually has the same metabolism speed give or take a percentage. This is good news because it means that there isn’t anything inherently wrong with you! Think of it this way. One pound of lean body mass is one pound of lean body mass and it burns the same amount of calories no matter who it is on. The thing is, different people have a different amount of lean body mass, so naturally, the person with more lean body mass will burn more calories.

3. Metabolism Doesn’t Control Your Ability to Burn Calories

The amount of calories that you burn every day depends on how much lean body mass (muscle), you have and how much you move with it. As I said above, one pound of lean body mass burns the same amount of calories no matter who it is on.

Let’s look at an example. Say you have two people, one with 80 pounds of lean body mass, and the other with 120 pounds of lean body mass. Person number 2 has an extra 40 pounds of calorie burning muscle on their body than person number 1. This means that they will naturally have an easier time burning more calories. The second factor in calorie burn is how much you move. If person number one only gets 10,000 steps with their 80 pounds of lean body mass, but person number 2 gets 15,000 steps with their 120 pounds of lean body mass, it is a no brainer why person number 2 is thought to have a fast metabolism. It is what they are doing, not who they are that helps them lose weight.

Now You Know

The word “metabolism” has been used in the wrong context your whole life. There is no such thing as a fast or slow metabolism because one pound of muscle burns the same amount of calories no matter who it is on. If you want to burn more calories, then build more muscle and move more with that muscle! Now that you know this, you can start living your life without fear of your own metabolism. Talk to a trainer today to find out how you can boost your daily calorie burn through muscle building and movement.



2012. NASM Essentials of Personal Fitness Training. Fourth Edition. Philadelphia, PA. Lippincott Williams & WIlkins, a Wolters Kluwer business.

Related Links

The post 3 Things You Should Know About Metabolism appeared first on Access Change.

Saturday, 3 December 2016

You Should Start Your Weight Loss Resolution Now

Let’s Make a Change

Did you make a New Year’s Resolution to lose weight this year? If so, did you stick to it? That’s okay. In fact, most people don’t stick to their New Year’s Resolution. That doesn’t make you a bad person, it just means that something needs to change. How so, you ask? Start your resolution early! Here are three reasons why you should start your weight loss resolution now.

1. You’ll Have Time To Make a Plan

By starting early, you will have enough time to make a plan. You can find a trainer, sit down for a consultation, and come up with a plan that will work for you. One reason why people don’t stick to their resolution is because they don’t have the right plan in place. What do you want to achieve? How many calories do you burn? How many calories should you eat? Should you exercise every day? These are all questions that need to be answered in your plan.

The best goals are S.M.A.R.T goals; Specific, Measureable, Attainable, Realistic, and Timely. Your goal needs to be specific and measureable, such as a particular body fat percentage that you want to achieve. In addition, it should be attainable and realistic for your body and your lifestyle. You should also give yourself a timeline and goal date to work towards. By making SMART goals, it will be easier to stay on track.

2. You Can Get a Head Start

Start your weight loss resolution early to get a head start. If you know you want it and it is important to you, why wait another month? There will always be an excuse to wait. Don’t let these excuses stop you. Haven’t you spent enough time waiting already? There’s no better day than today to start your weight loss goal.

3. You Can Build Lasting Habits

By starting early, you will have time to build the habits that will ensure success. As you probably know, habits aren’t instant. They don’t sink in the moment that you start. Until your new lifestyle becomes a habit, it will be something that you are going to have to work on everyday. So, why wait to start building new habits? If you start today, you will have an extra month under your belt. This will help you to be more successful in the long run.

Don’t Wait!

Why wait to make a change? By starting today, you will have enough time to make a plan and get a head start on your goals. Finally, by starting now, you can build the habits that will lead to a lasting change. Make this the year where you really achieve your weight loss resolution. Talk to a trainer today to get started!


Related Links

The post You Should Start Your Weight Loss Resolution Now appeared first on Access Change.

Monday, 28 November 2016

How To Have A FIT Pregnancy

The 3 Components of Prenatal Exercise

Pregnancy comes with many questions. How often should I exercise? Is it safe for me to exercise at an intense level? How long should I exercise? What type of exercise should I do? These are all important questions that women have when they become pregnant. Prenatal exercise has numerous benefits for both the mother and her baby. It can be scary and overwhelming though when you don’t know what to do. Here is a look at three factors of prenatal exercise; frequency, intensity, and type.


During pregnancy, exercise is recommended on most, if not all, days of the week. Exercise needs to be done for a minimum of 3 days per week to see a benefit. Frequency of exercise also depends on your level of fitness, the type of activity, and the intensity of the activity. Women that were active before pregnancy will have an easier time exercising every day of the week. Just remember, harder activities require more rest time. 


A moderate to hard intensity level is perfectly fine during pregnancy. The best way to monitor intensity is by doing the talk test. If you are too out of breath to carry on a conversation, the intensity is too high. This is more accurate than heart rate because heart rate is naturally higher during pregnancy.

At least 30 minutes of exercise per day is recommended during pregnancy. Activities that are not weight-bearing can be done for longer durations. During pregnancy, you don’t want to workout so long that you are feeling extra fatigued at the end of the day. Your workout should help boost your energy, not knock you out. You should lower the intensity or duration if you are feeling worse after your workouts. 


The type of exercise that you do is up to you. It is best to choose something that you enjoy so you’ll want to do it every day. During pregnancy, you want to avoid activities that could increase the risk of falling or getting hit, such as horseback riding, water skiing, and contact sports. Weight-bearing exercises, such as walking and dancing, are great because they help maintain bone mass. Remember to listen to your body. If what you’re doing doesn’t feel right, then pick a different type of exercise.

Jump Into FITness

Frequency, intensity, and type of exercise are the three components to a FIT pregnancy. It is recommended that you workout on most, if not all, days of the week. Exercising at a moderate to intense level is perfectly fine during pregnancy, as long as you aren’t exercising to the point of extreme fatigue. You should also choose a type of exercise that you enjoy, while avoiding activities that have a high risk of injury. Exercise is an important component to staying healthy during your pregnancy. Talk to a trainer today about starting your FIT pregnancy program!


Related Links

The post How To Have A FIT Pregnancy appeared first on Access Change.

Monday, 21 November 2016

How To Survive The Holidays Without Gaining Weight

Gobble Gobble!

A chill is in the air and the holidays are upon us. Turkey and ham, giving thanks and stuffing stockings. It’s the most wonderful time of the year! But, there is one drawback to the holidays. Many people gain weight from all of the delicious food. It doesn’t have to be this way though! Here is your guide to surviving the holidays without gaining weight.

Appetizers Must Fit On One Napkin

With Grandma’s famous cheese ball or caramel corn, you want to enjoy these once a year holiday treats. You can eat them in moderation though. Follow the one napkin rule. What is that, you ask? All of the appetizers that you eat have to fit onto one napkin, and only ONE napkin. This way, you can eat your favorite appetizers without overdoing it.

Limit Yourself To One Plate At Dinner

You get one plate and that’s it! No going back for seconds. No side plates. Just one plate. This will help you limit the amount of food that you eat. Without this rule, it is too easy to go back and get more of your favorite food just because there is some left. You don’t need it though!

Only Pick Your Favorite Food

We all have our favorite holiday foods and then some food that we could do without. You don’t need to get every single item that is available. Pick your top three to five favorite dishes and only those. If you don’t particularly want the cranberries, don’t grab the cranberries. You don’t need the pie, ice cream, AND whipped cream. Pick one or two of those and leave the third.

Wait On The Dessert

Give your body time to digest your meal before you have dessert. If you rush straight to the pie, your body won’t register just how full you are. For this reason, wait at least 30 minutes before diving into dessert. You will be feeling the full effects of your meal by then which will help you limit your portions. While you are waiting, you can drink a glass of water to further increase your feeling of fullness and help you limit dessert.

Go On A Post-Meal Family Walk

After you’re done eating, spend some family time walking around the block. This will increase your calorie burn while you chat with your loved ones. You can even start a football game to work off the meal! Remember, to avoid gaining weight, you need to burn more calories that you are eating. Getting active after your meal will help you do this.

Your Holiday Survival Guide

Don’t let holiday weight gain get you down! By limiting the portion of your appetizers, sticking to the one plate rule, only eating your favorite foods, and waiting for dessert, you can reduce the number of calories that you consume and avoid those sneaky pounds.


Related Links

The post How To Survive The Holidays Without Gaining Weight appeared first on Access Change.

Wednesday, 16 November 2016

5 Reasons Why You Should Be Thankful For Your Body

“Your Body is a Temple”

You’ve heard this phrase before. We all know that we should be thankful for our bodies. The problem is that it’s easy to forget why you should be thankful for your body when you are focusing on what you want to improve. The trick is to LOVE YOURSELF as you are continuing to work on becoming the best version of you. Here are 5 reasons why you should be thankful for your body.

1. Your Arms Can Hug Your Loved Ones

You have arms. You can wrap them around those that you love and hold them close. Your arms can carry your loved ones and stay connected to each other, hand to hand. As long as you take care of your arms, they will work their hardest to continue to do what you need them to do. Be thankful that you have arms.

2. Your Legs Can Take You Where You Need To Go

You have legs. They will take you wherever you need to go. You can run from danger, or jump for joy. As you age, your legs try their absolute hardest to keep you moving. It is essential to use your legs everyday so they can stay strong and healthy. Be thankful that you have legs.

3. Your Body Knows What It Needs

Your body actually knows what it needs. If it needs energy, it will tell you through hunger pangs. If you need water, your body will let you know. When there is something wrong, your body will cause you pain to alert you. Be thankful that your body knows what it needs.

4. Your Body Knows How To Survive

It has mastered the art of survival. Your heart pumps without you thinking about it. Your lungs automatically process oxygen as you inhale and exhale. When you are bleeding, your body stops it and heals all on it’s own. If one thing in your body stops working, it automatically figures out a way to make up for it, such as heightened senses when one goes away. Be thankful that your body knows how and wants to survive.

5. Your Body Is Unique To You

Last but certainly not least, your body is unique. It is yours and no one has the exact same one. You will never show up to prom with the same exact body as another girl. You don’t have to worry about finding your body now marked down on clearance right after you paid full price. There is only one you and you should be so thankful for that!

Be Thankful For What You Have

Your body is there for you when you need it to be. Parts of your body may shut down due to injury, age, or disease, but it tries it’s hardest to give you what you need. It is always on your side. Remember, as you are working on becoming a better you, that you should love yourself just the way that you are! Embrace being you!


Related Links

The post 5 Reasons Why You Should Be Thankful For Your Body appeared first on Access Change.

Saturday, 12 November 2016

Exercise and Breastfeeding

You Can Exercise and Breastfeed

New mom’s have a million questions about what to do after they have their baby. One of these questions is if you can exercise while you are breastfeeding. Will it hurt your baby? Will it slow down your milk production? Will it take too much of a toll on your body? As long as there aren’t any medical complications to be addressed, the answer to all of these questions is no. Exercise is actually great for new moms and will help with your recovery!

It Won’t Hurt You or Your Baby

The biggest question is, will exercise hurt your baby? The good news is… no! Studies have found that exercise doesn’t cause any significant changes in milk production or taste. The body is excellent at producing what your baby needs even if you are exercising or on a calorie deficit. In underdeveloped countries where nutrients from food are scarce, a mother’s body can still pull what she need from stored nutrient reserves. In addition, studies have found that, since the babies are getting what they need, there isn’t any difference in growth rate with mom’s that exercise while breastfeeding.

Speed Up Weight Loss and Help You Recover

The body requires an extra 500 calories for breastfeeding. This means that you will naturally burn more calories just by breastfeeding. If you want to speed up postpartum weight loss even more, exercise can get you there. Weight loss occurs when you are consuming less calories than you are burning. By exercising, you are increasing your daily calorie burn. Exercise also helps reduce bone mineral density loss and lean body mass loss. This will keep the body strong and protect against osteoporosis later on. In addition, you know that back pain that you were feeling from all of the changes your body went through? Exercise will help strengthen the muscles that you need for support.

What Kind of Exercise is Best?

So what kind of exercise should you do? The honest answer is, whatever you prefer! Ideally, you want to do some form of strength training and some form of cardiovascular conditioning. Strength training is a way to improve muscular strength through weight bearing activities with various forms of resistance. You can use anything from resistance bands to dumbbells and weighted cables. Cardiovascular conditioning, on the other hand, is anything that gets your heart rate up. This could be taking a class or even joining a mom’s stroller walking group.

Now You Know

Never fear, exercise is here! It is a great way to speed up your recovery without harming your baby. Exercise will increase your calorie burn without reducing the quality and quantity of milk that your baby receives while breastfeeding. It is a great tool that will help you not only stay healthier, but get back to your pre-baby body. Talk to a trainer today about which exercise program is right for you!


Related Links

The post Exercise and Breastfeeding appeared first on Access Change.

Wednesday, 9 November 2016

Peanut Butter… That Has Protein, Right?

Forget The Common Misconceptions

“I eat protein. I have peanut butter on my toast every morning.” We’ve all been there or know someone who has been there. The media does an excellent job at making people believe that peanut butter is this magical tasty protein solution. I hate to burst your bubble, but they are LYING to you! Peanut butter is a fat source, not a protein source.

Let’s Do The Math

“But peanut butter has some protein, right?” In grams, yes, but you need to look at the calories and what percentage of calories come from protein versus fat. Let’s take a look at Skippy Creamy Peanut Butter. Here are the numbers:

Calories per Serving: 190

Protein: 7 grams

Fat: 16 grams

It doesn’t stop here. Protein has 4 calories per gram and fat has 9 calories per gram.

Calories from Protein: 7 x 4 = 28 calories

Calories from Fat: 16 x 9 = 144 calories

Given that there are 190 calories total in a serving of this peanut butter, this means that this peanut butter is almost 76% fat. These numbers are pretty consistent across all peanut butter brands and not just Skippy.

“Reduced Fat” Isn’t So Reduced

Reduced fat sounds like the solution then, right? Wrong. While the label may say “reduced fat”, if you look at the numbers of Skippy Reduced Fat Creamy Peanut Butter, it still has 12 grams of fat and 7 grams of protein. The total calories from fat are still really high at 108 calories, and 60% calories from fat. This really isn’t that reduced! It is STILL a fat source.

Almond Butter Isn’t a Protein Source Either

Don’t be fooled by almond butter. While it is tasty and you may prefer it to peanut butter, it still isn’t a protein source. Let’s take a look at Justin’s Classic Almond Butter. Here are the numbers:

Calories per Serving: 190

Protein: 7 grams

Fat: 18 grams

Yes, you read that correctly. There is actually even more fat in Justin’s Almond Butter than in normal peanut butter. No wonder it’s so tasty!

Organic Source of Fat

If you still have any doubts about peanut butter not being a source of protein, let’s look at Trader Joe’s Organic Peanut Butter. Here are the numbers:

Calories per Serving: 200

Protein: 8 grams

Fat: 15 grams

Not much lower now, is it? Organic peanut butter is the solution to your organic fat needs, but will not give you the protein that you need.

Your Favorite Fat Source

Now that you know that peanut butter is a fat source and not a protein source, let’s clear up the stigma of fat. There isn’t anything wrong with fat. You NEED fat in your diet and peanut butter is a great way to get it. Just be aware of what you are eating. You have to make sure to get protein from a true protein source. This could be a protein shake, egg whites, or lean meat.

Clearing The Air

Peanut butter is a source of fat, not protein. While it does have some grams of protein, when you look at the calories, it is clearly a fat source. Don’t let the media and the nutrition “know-it-alls” mislead you. Peanut butter is a great way to get the healthy FATS that you need in your day. Then you can pair it with a protein source like a dotFIT protein shake, and you’ll be good to go!


Related Links

The post Peanut Butter… That Has Protein, Right? appeared first on Access Change.

Monday, 7 November 2016

Don’t FALL Out Of Your Fitness Routine

Pumpkin Spice and Everything Nice

The leaves are changing and pumpkins are everywhere. You know what this means! The holidays are right around the corner. It’s the most wonderful time of the year for everything except your fitness goals. Never fear though! You don’t have to FALL out of your fitness routine. Follow these 5 tips to stay on track!

1. Pick a Specific Goal

Do you have something that you’re working towards? Maybe it’s fitting into that dress on New Year’s Eve that you’ve been dreaming of? Having a specific goal that you want to achieve will help you remember why you started. Once you make a goal, you can write in on your mirror or fridge as a daily reminder. It’s personal and will give you a reason to keep going when motivation starts to go away, which it will. Remember, motivation is fleeting, but discipline will get you there.

2. Make a Plan That You Can Stick To

This is a big one. Make a plan that you can realistically stick to. Set a schedule for yourself so your workouts are planned into your holiday schedule. If you know that nights are going to be busy, get up earlier and beat the crowd to the gym. This goes for nutrition as well. What you eat is 100% responsible for whether or not you get to your goal. Use a food logging app, like My Fitness Pal, to plan out what you will eat every day to stay within your calorie goal. Then you can hit the grocery store to stock up and avoid the “grab whatever you can get” catch.

3. Start a Journal

Keeping track of your workouts, nutrition, and goals will help you stay motivated. You can write your plan in your journal and make sure that you are staying on track. Journals are also a great tool for staying motivated because you can get out any frustrations that you are having with staying on track and go back and read old entries to remember why you started.

4. Enlist The Help of a Buddy

The buddy system is an awesome way to stay motivated during the holidays. If you have someone else waiting to meet you, then you are more likely to go workout. This can be a friend or family member that you go with every time, or better yet, a personal trainer that will take you through specific workouts based on what you need.

5. Try Something New and Fun

Changing your normal routine is a good way to spice up your workout. You can take a dance class, join a hiking group, or even rent a bike to ride at the beach. If you are getting tired of your workout, you will be less likely to want to go. Plan ahead to keep things fun and interesting.

There You Have It

Fall is a great time of year to spend with loved ones as long as you aren’t letting your own goals slip away. Just make sure to follow these 5 tips to stay on track. By setting a goal, making a plan, journaling, finding a workout partner, and trying something new, you can avoid falling out of your fitness routine this holiday season.


Related Links


The post Don’t FALL Out Of Your Fitness Routine appeared first on Access Change.

Wednesday, 2 November 2016

What Supplements Are Right For You?

3 Steps To Figure It Out

Have you considered taking supplements but figured that it wasn’t for you? Well, here’s some good news. Supplements are for everyone! They are designed to help you get to your goal by filling in the gaps in your nutrition and boosting your energy levels. Supplements are anything from protein powder, to caffeine, to vitamins. But which supplements are right for you? To determine this, you need to determine your goals, figure out what is currently missing in your nutrition, and decide how fast you want to get to your goal.

1. Determine Your Goals

What do you want to achieve? Do you want to lose body fat or build muscle? Just how much of a change do you want to see? Every person has a unique goal and thus needs a unique blend of supplements tailored to them. If weight loss is your goal, you will likely need a lower calorie protein powder, as well as an energy booster to fight the fatigue of a lower calorie diet. If you want to put on some muscle, you will likely need a protein powder, amino acids, and possibly creatine. Each supplement has a purpose and you need to determine which supplements will help you achieve your goal.

2. Figure Out What Is Missing

What is currently missing from your diet? Do you struggle to get protein? If so, adding a protein supplement will help with that. Do you feel hungry all the time? If so, adding an appetite suppressant can help curb the hunger. The first thing to do is to log your food using an app, like My Fitness Pal. This will tell you if you are low in any nutrients. Look for the gaps in your nutrition and use that as a guideline for which supplements you should take.

3. Determine How Fast You Want To Get There

Everyone wants to say “as fast as possible”. You have to be honest with yourself though. The faster you want to get to your goal, the harder you have to work. You need to be spot on with your nutrition. The human body is capable of a lot but, when it comes to weight loss, there are limitations in order to stay within the the safe zone.

For example, if you want to lose 10 pounds in a month, or 2.5 pounds per week, you need to eat a calorie deficit of 1,250 calories per day. If you are an average female and burn 1,800 calories per day, then that means that you would need to eat 550 calories per day. It’s just a basic math equation. The problem with this is that 550 calories per day is way to low. That’s not a realistic goal and would do more harm than good. To determine how fast you want to get to your goal, you need to do that math to stay within the safe zone while setting realistic expectations.  

How does this apply to supplements, you ask? Various supplements can help you reach your goal faster through a variety of methods, such as restricting carbohydrate absorption and decreasing your appetite. The faster you want to get to your goal, the more supplements you can take to help you get there. Remember, there isn’t a magic pill. Supplements will only help you get to your goal if you’re putting in the work with your nutrition and workouts.

The Missing Element

Supplements are great for everyone. Once you determine your goal, they will help you get there. When you know what is missing in your nutrition, supplements can fill in the gaps. They will also help you get to your goal on time. Talk to one of our trainers today to figure out which supplements are right for you.


Related Links

The post What Supplements Are Right For You? appeared first on Access Change.

Saturday, 29 October 2016

You Can Be Healthy And Still Eat Ice Cream

I Scream, You Scream, We All Scream,


Healthy isn’t typically the first word that comes to mind when you think of ice cream. Eating ice cream doesn’t have to be a scary thing for your weight loss goals though. Let’s be honest. If you love ice cream as much as I do, traditional “diets” can feel like you’re depriving yourself of everything that is good. So how can I eat ice cream and still be healthy, you ask? Let’s start by answering a question.

What is Health?

“Health- the condition of being well or free from disease;  the overall condition of someone’s body or mind” (Merriam-Webster Dictionary)

Health does not mean organic or vegan. It does not mean gluten free or that you can’t eat any sugar. Being healthy is an overall condition of well being. It means that your body is functioning to the best of your ability and that you are treating your body well by giving it what it needs. This can mean something different for everyone based on individual needs and what makes you happy. As long as you aren’t eating too little or too much, and are getting all of your nutrients, you can be healthy. You want to be able to live your life to the fullest without fear of not being able to do what you want to do. 

It’s All About Moderation

Moderation is the key to eating your favorite food. You don’t have to cut out everything that you like, you just need to cut back on how many calories you eat. If that bowl of ice cream is in addition to a day’s worth of calories, it would probably be a good idea to skip it. If you work the bowl of ice cream into your plan and count those calories ahead of time, you can have it without feeling guilty about deviating from your plan.

Find an Alternative

New brands are making their way into stores as an alternative to traditional ice cream. Two of these alternatives are Halo Top and Arctic Zero. Trust me, they’re delicious! They taste like regular ice cream but are more in line with a weight loss goal because they are both higher in protein and lower in calories than regular ice cream. By eating one of these alternatives, you will have an easier time staying on track.

Now You Know

Ice cream is a tasty treat that doesn’t have to leave you screaming over weight gain. You can eat ice cream and still be healthy by eating it in moderation and finding alternatives, like Halo Top, to help you stay on track. To learn more about how to fit ice cream into your meal plan, talk to one of our trainers today!



“Health”. Merriam-Webster, 2016. Web. 28 October 2016.

Related Links

The post You Can Be Healthy And Still Eat Ice Cream appeared first on Access Change.

Tuesday, 25 October 2016

5 Tools For Surviving Halloween Weight Gain

Trick or Treat!

Halloween is a fun time of year where you can be anything that you want to be. Children can dress as their dream careers and adults can dress as their childhood fantasy. Sounds like all fun and games, right? Everyone knows that there is an abundance of candy this time of year. Seriously, it’s everywhere. Do you feel that it’s tricky to avoid Halloween treats? With candy everywhere you turn, it is way too easy to overeat and gain weight. Don’t worry though! Here are five tools for resisting the candy and surviving Halloween without gaining weight:

Understand What You’re Eating

The biggest factor in losing weight is understanding that it all comes down to how many calories you are eating and how many calories you are burning. Your calorie burn depends on how much lean body mass (muscle) you have and how much you move with that muscle. To avoid gaining weight, you need to eat less calories than you are burning everyday. And remember, it’s your total daily calorie intake that matters for weight management. Every calorie counts!

Out of Sight, Out of Mind

We’ve all heard this phrase before and Halloween is the perfect time to apply it. If there isn’t candy around, then it is less tempting to overeat. You can request that coworkers don’t bring candy, or at least leave it hidden away in a drawer. Another way to keep candy out of sight is by waiting until the very last minute to buy bags of candy for trick or treaters. It is way too easy to “just have one” when you have big bags of candy sitting on your counter.

Find Lower Calorie Alternatives

Another way to ensure Halloween success is by developing a nutrition plan that has lower calorie alternatives to replace candy. You can buy a package of grapes or another sweet fruit to nibble on instead. YOU could be that person that always has a bowl of fresh fruit on their desk. My personal favorite snack this time of year is to slice up an apple and put it in a ziplock bag with a pinch of cinnamon. Shake it up to coat the apple slices and create a tasty, lower calorie treat.

Come Up With a Plan That Includes Candy in a Limited Amount

You don’t have to cut out candy completely. As long as you make a plan that leaves calorie room for candy, you will be fine. Save room in your calories to have one piece of your favorite candy every day. If you plan for one piece per day and make most of the other candy that you buy your least favorite of the bunch, it will be easier to stay on track.

Enlist The Help of a Buddy

The buddy system is a great way to avoid over-indulging on candy. You can both keep each other accountable and motivated. Use a food logging app, like My Fitness Pal, where you both can check each other’s nutrition on a daily basis. Having a buddy that is going through the same program that you are, can really help you stay on track.

No More Halloween Weight Scares

Weight gain doesn’t have to be the scariest part of Halloween. By understanding what you’re eating, keeping candy out of sight, finding lower calorie alternatives, coming up with a plan, and enlisting the help of a buddy, you can make it through Halloween without compromising your goals.


Related Links

The post 5 Tools For Surviving Halloween Weight Gain appeared first on Access Change.

Wednesday, 19 October 2016

Prenatal Exercise Is Good For Your Baby

Did You Know…

You already know that exercise is beneficial for the expectant mother. Did you know that it is also beneficial for your baby as well? That’s right! Research has shown that exercising during pregnancy can have numerous benefits for your baby and can even help give them an advantage in the early stages of childhood. The following are some of the many benefits that exercise can provide for your baby:

Better Physical Condition at Birth

When a baby is born, the physician will determine the newborn’s Apgar Score, which evaluates the physical condition of the baby at birth. It is done at one and five minutes after birth to assess breathing effort, heart rate, muscle tone, reflexes, and skin color. Babies that are born to mothers who exercised during pregnancy have a slightly higher Apgar Score. This gives the newborn a physical advantage and sets them up for success later on.

Slightly Lower Birth Weight

Babies that are born to an active mother typically weigh a little less at birth, though still well within the healthy zone. These exercise babies have less body fat than those born to sedentary mothers. Why is this important? Studies are now finding that these babies born to exercising mothers are also able to maintain a lower body fat percentage throughout childhood than those born to sedentary mothers. This is most likely a combination of the physical advantage at birth AND the active habits that the mother passes down to her child.

Healthier Heart

In the past, mothers were concerned about overexertion during pregnancy. They feared that an increased heart rate could harm the baby. Good news! This fear has been found to be false. It is true that the baby’s heart rate increases as the mother exercises but this actually leads to a lower and healthier heart rate overall in the baby. Just like the mother, the baby learns to adapt to the constant rise and fall of heart rate which enhances overall cardiac function. Think of it as prenatal conditioning. This becomes an advantage for the newborn because their heart is already conditioned and in better shape than the non-exercise newborn.

Better Oxygen Regulation

Another fear of exercising during pregnancy is that decreased oxygen could harm the baby. This isn’t something to worry about though. As long as you are following safety guidelines and not pushing yourself past your comfort zone, your baby will be fine. In fact, your baby will learn how to adapt to lower oxygen levels which will help them better tolerate times of stress.

Higher Intelligence Scores

If you still need a reason to exercise during your pregnancy, do it for your baby’s future! Seriously. Studies have found that babies born to exercising mothers score higher on general intelligence tests and oral language skill tests than those born to sedentary mothers. This continues through childhood and will help set your child up for success.

Do It For Your Baby

Exercise is a crucial part of pregnancy health, not just for you, but for your baby as well. It will give your baby a physical advantage through enhanced heart function and an overall better physical condition at birth. In addition, exercise can lead to higher intelligence and a lower chance of obesity. Now that you know the benefits of exercising during your pregnancy, talk to one of our trainers today to get started on a program!



Hyatt, Gwen, and Catherine Cram. Prenatal and Postpartum Exercise Design. Tucson, AZ: Desert Southwest Fitness Center for Continuing Education, 2016. Print.


Related Links


The post Prenatal Exercise Is Good For Your Baby appeared first on Access Change.

Saturday, 15 October 2016

Exercise Is Good For The Expectant Mother

It’s Good For Your Health

Congratulations on your pregnancy! Now what? Every woman has many questions when they enter this happy time in their life. One common question is, can I exercise during my pregnancy? The answer is, ABSOLUTELY! Exercise is an important component in a healthy and happy pregnancy. There are numerous maternal benefits to exercising during your pregnancy.

Reduced Weight Gain

Exercising during your pregnancy will help minimize weight gain. Studies show that, on average, women who exercise during their pregnancy gain 8 pounds less body fat than women who don’t exercise, while still staying well within the healthy zone. As long as there aren’t any complications, it is important to continue exercising throughout the pregnancy and after. Similar studies also found that women who stop exercising halfway through their pregnancy gain more weight than those who don’t exercise at all. This is because they often continue to consume the same amount of calories even though they are burning less calories. 

Less Severe Symptoms of Pregnancy

Pregnancy is a beautiful time but can also be a very uncomfortable time. It can be difficult to continue your day as normal because of the symptoms that go along with pregnancy. Exercise helps your body adapt to the changes by reducing symptoms, such as fatigue, nausea, and muscle cramps.

More Energy

Do you feel tired all the time? You’re not alone! Your body is going through a lot of changes and it can be exhausting. It has been proven time and time again that exercising on a regular basis, especially during pregnancy, can help fight fatigue by boosting energy levels. 

Cope With Physiological Changes

There are many physiological stresses that accompany a pregnancy. As your body shifts to make room for your baby, it can put a lot of stress on your back and hips. Strength training will help strengthen the muscles that support these areas and hold your body up. This will help alleviate pain as your body goes through these postural changes because it won’t be such a big stress to just stand for a prolonged period of time. 

Shorter and Less Complicated Labors

Women that exercise during their pregnancy tend to have an easier time with labor. Studies found that active women had shorter labors as well as lower rates of C- sections. They were also able to handle the stress of labor better than women who didn’t exercise because their body had a higher tolerance for exertion.

Easier Recovery Postpartum

What happens after? Exercising during pregnancy can speed up your recovery. It is easier for women who exercised to get their pre-baby body back because they already have those habits in place. The last thing you will want to do as a new mom is try to take on something else that is brand new. Start early!

Your Pregnancy Aid

As you can see, exercising during pregnancy has countless benefits for the expectant mother. Increased energy, decreased nausea and back pain, as well as, less complicated labors are only a few of the many benefits of exercise. Pregnancy is an exciting time and you want to remain as worry free as possible. Talk to one of our trainers today to learn more about setting up a prenatal exercise program.



Related Links

The post Exercise Is Good For The Expectant Mother appeared first on Access Change.

Wednesday, 5 October 2016

Exercise and Pregnancy

Active Living For The Expectant Mother

Whether you are pregnant or trying to become pregnant, the question of exercising during your pregnancy is one that has probably come to mind. People use to believe that exercise would put too much stress on the baby. This has been found to be false though. Exercise is encouraged as long as there aren’t any complications in the pregnancy.

Did You Exercise Before Pregnancy?

Your pre-pregnancy fitness routine plays a role in exercising during pregnancy. If you were active before, you can continue exercising as normal during your pregnancy, modifying exercises as needed. If you are new to fitness, it is safe to begin an exercise program as long as you are following safety guidelines and monitoring intensity. It is recommended that pregnant women exercise for 20-30 minutes on most, if not all, days of the week. This isn’t the time to work on peak fitness levels though. Overall health of the mother and baby should be the primary focus of exercise during pregnancy.

What Type of Exercise Should You Do?

A better question is, what do you like to do? Exercising during pregnancy should be a fun way for you to feel your best. Strength training, walking, and dancing are all great ways to stay active during your pregnancy. The most important thing to consider when picking a type of exercise is safety. You want to avoid any activities that increase your risk of falling, as well as anything that could cause trauma to the abdomen, such as contact sports. If you are new to exercising or aren’t sure about particular modifications during pregnancy, speak to one of our trainers to get set up on a plan today!

What Should You Avoid?

Your doctor will give you guidelines for exercise if there is a particular concern or condition. Typically, it is best to avoid exercises on your back after the first trimester because it can increase feelings of dizziness. It is also best to avoid any unstable activities that would put yourself and your baby at risk.

How Much is Too Much?

The best way to determine how much is too much is through your own perceived rate of exertion. How do you feel? You don’t need to exercise to the point of extreme exhaustion. If you can’t carry on a conversation, the intensity level might be too high. The minimum number of days needed to reap the benefits of exercise is three days per week. From there, you can exercise as much as you feel like you can handle.

The Best Results

Should you exercise during your pregnancy? Yes. Exercise is absolutely advised for the expectant mother. Consult your doctor before beginning an exercise program to learn about specific contraindications that may pertain to you. Talk to one of our trainers to learn more about getting started on a prenatal exercise program today!



  1. Exercise and Pregnancy
  2. Benefits of Exercise For The Expectant Mother
  3. Benefits of Exercise For The Baby

Related Links

The post Exercise and Pregnancy appeared first on Access Change.

Wednesday, 28 September 2016

Fat Doesn’t Make You Fat

Bust That Myth!

When you hear the word “fat” what do you think of? Most people view fat as a negative thing to avoid, whether it’s on your body or in your diet. The media told you to eat less fat. “Nonfat” this and “lowfat” that have popped up on every aisle of the grocery store. Is there truth behind the thought that fat in your diet increases fat on your body?

Dietary Fat Doesn’t Increase Body Fat

Just because food has fat in it, does not automatically mean that you will gain body fat because the fat that is found in food is not the same type of fat that is held on your body. Evidence based findings state that the only way to gain body fat is by consuming more calories than you are burning on a daily and weekly basis.

You Actually Need Fat

Yep, you need to eat fat in your diet. Fat contains essential nutrients that cannot be made by the body, as well as acts as the primary transportation for several essential vitamins. Some of the many benefits of dietary fat include:

  • Membrane structure and function
  • Precursors to hormones
  • Regulation and excretion of nutrients
  • Surrounding, protecting, and holding organs in place
  • Insulating the body from harsh environments
  • Prolonging the digestion process which increases the feeling of fullness after a meal

Where The Fear Came From

The fear of fat came into play as obesity rates started to rise. It was also around the time that fast food restaurants were multiplying in numbers. People looked at the correlation between the two and assumed that the former must be caused by the latter. Remember though, the only way to gain weight is by eating extra calories. Fat further gained a bad reputation because it has over twice as many calories per gram than protein and carbohydrates. For every gram of fat, there are 9 calories. In contrast, for every gram of protein and carbohydrate, there are 4 calories. Foods that contain more fat, also tend to be higher in calories, but it isn’t the fat that made you gain weight.

Eat In Balance

The way to combat this is by balancing your macronutrients and making sure to keep your calories in check. Fat should make up 20-30% of your daily calorie intake, while protein should be around 30-40% and carbohydrates around 40-50% of your daily calories. By watching these numbers, you can make sure that you are getting enough of the nutrients that you need without eating too many calories. Get a personalized calorie goal by speaking with one of our personal trainers today. Now you know, fat doesn’t make you fat. Instead, it is an essential nutrient that you need in your diet. 



2012. NASM Essentials of Personal Fitness Training. Fourth Edition. Philadelphia, PA. Lippincott Williams & WIlkins, a Wolters Kluwer business.


Related Links

The post Fat Doesn’t Make You Fat appeared first on Access Change.

Wednesday, 21 September 2016

The Truth About Processed Foods

What Are Processed Foods?

Cookies, chips, and frozen meals are several things that come to mind when you think of processed foods. It doesn’t stop there though. In fact, most of the food that you eat is processed. Processing is any change that is done to food before we eat it. This includes, cooking, freezing or drying to preserve nutrients. The following are processed foods that you might not even know are processed:

  • Canned or frozen fruits and vegetables
  • Packaged foods labeled “natural” or “organic”
  • Any fortified food that claims additional dietary benefits
  • Food served in any restaurant, including fine dining.

There Are Different Types of Food Processing

The processing of food started when our ancestors first used fire to cook their food. There are different types of processing that occurs, including:

  • Washing and packaging food to be sold
  • Grinding nuts and coffee beans down
  • Combining ingredients (added sweeteners, oils, flavors, colors, preservatives) into one package. Examples include cake mixes, sauces, salad dressings, rice, and spices
  • Anything that is “ready-to-eat”, such as cereal, oatmeal, crackers, bread, lunch meats, and cheese
  • Anything that is packaged to be eaten later

Processed Foods Aren’t Inherently Bad For You

As stated above, processed foods are just anything that undergoes a change before being eaten. Many people get caught up on the word “processed” because it sounds like it means that that food isn’t real. This is just a false reputation that has tainted the word “processed”. Instead, think of the word “prepared”, because that is all that it really is. When you start to think of processed food as prepared food, you can ditch the negative connotations and start to reap the benefits.

In Fact, Processed Foods Can Be BETTER For You

Yes, you read that correctly. How can this be, you ask? Many processed foods have been fortified with extra vitamins and nutrients that you might not otherwise be getting enough of. It’s the extra calcium in your milk. It’s the vitamin B-12 added to your cereal. Processed foods also include those that have also undergone treatments to remove harmful bacteria that would make you sick, such as pasteurized milk. As well as, foods that have to be cooked before being safe to consume, such as chicken. As you can see, processing food actually has many benefits!

Prepared, Not Processed

Processed foods are really just prepared foods. Don’t get caught up by media trends and fads that are trying to say that processing is bad. All it is is preparing foods to be eaten. While there are some food items that aren’t necessarily the best choice, it is because they don’t equate to a balanced diet, not because they are processed. Once you get past this, you can enjoy eating the foods that you enjoy eating. 


Related Links

The post The Truth About Processed Foods appeared first on Access Change.

Saturday, 17 September 2016

3 Tips For Keeping The Weight Off

Long Term Weight Management Guidelines

Maybe you lost weight but have started to gain it back? Or maybe you have gained weight with age and can’t seem to lose it? These are common issues when it comes to weight loss. Here are three tips for losing the weight and keeping it off:

1. Calories Need To Be Adjusted Over Time

When you lose weight, calorie intake needs to be adjusted. This is because as body fat and lean body mass decreases, your body doesn’t require as much energy to fuel the same motions. There’s less of you so you burn less calories than you previously did. This isn’t a bad thing though. Monitoring your body fat percentage as you lose weight will allow you to track your daily calorie burn. You can then adjust your calorie intake to meet your new needs.

2. Increase Your Protein Intake, Especially As You Age

The two factors in how many calories you burn are how much muscle you have and how much you move with that muscle. Over the age of 30, muscle protein synthesis slows down, which means that your body doesn’t process protein as efficiently as it use to. When this happens, your body has a harder time maintaining the muscle that you have without increased protein intake. You will slowly lose lean body mass over time which ultimately lowers the number of calories that you burn every day. As a result, you will gain weight if you aren’t adjusting your nutrition or activity level accordingly.

You can fight this though! Increase your protein intake to make up for the slowdown in protein processing. Since your body processes a percentage of the protein that you take in, increasing your protein will still give your body the quantity that it needs to keep your muscle mass and calorie burn high. As you already know, the more calories you burn every day, the easier it is to keep the weight off.

3. Embrace Your New Lifestyle

Unfortunately, it is common for people to gain the weight back after they lose it. It doesn’t have to be this way though. The best way to prevent the weight from coming back is by understanding that you lost your weight by changing your lifestyle and that change needs to continue. If you hit your goal and then you’re done, you will fall back into old patterns and habits and the weight will come right back on the way it did originally. Exercise and tracking your calories have to become your new normal. To make a lasting change, you have to change your lifestyle.

Diffuse Your Fears

Losing the weight and keeping it off doesn’t have to be impossible. You need to adjust your calorie intake over time, make sure that you’re getting enough protein, and love your new lifestyle. You can do it as long as you put your mind to it!


Related Links


The post 3 Tips For Keeping The Weight Off appeared first on Access Change.

Wednesday, 14 September 2016

Supplements For Weight Loss

Your Handy Dandy Weight Loss Tool

Do you want to lose weight? You’ve probably heard a number of conflicting things about supplements before, some of which are true, others are false. Supplements aren’t a magic solution for weight loss, but they can be a good tool to help you achieve your goal. In order to lose weight, you need to eat less calories than you burn. According to dotFIT, “The goal of incorporating a dietary supplement (or drug) into a weight loss program is to assist the user in complying with the daily routine that leads to weight reduction.” (Dotfit)

Role of Supplements in Weight Loss:

  • Increased energy to help maintain a calorie deficit
  • Appetite control
  • Ensure an adequate amount of nutrients without eating extra calories
  • Keep you feeling fuller, longer
  • Reduce absorption of calories

Appetite Suppressants and Carbohydrate Absorption

Supplements can suppress the appetite and slow down the absorption of carbohydrates, which keeps you feeling fuller longer. How does it work, you ask? Most people don’t have any difficulty eating enough carbohydrates. In fact, many people eat too many carbohydrates and not enough protein. You can actually reduce the number of calories that are absorbed through carbohydrates though by taking specific supplements, such as CarbRepel by dotFIT. The slowed absorption will help you feel much fuller on the remaining carbohydrates.

Protein Meal Replacement

Protein shakes aren’t just for bodybuilders looking to bulk up. Rather, they are for everyone and can help YOU lose weight. While on a calorie deficit, protein shakes and bars make a great meal replacement. This helps you keep your calories low while still getting all of the protein that you need. Without adequate protein levels, you will likely lose more weight from muscle than body fat. Protein supplements help you lose the kind of weight that you want to lose.

Pump It Up With Caffeine

Let’s be honest. None of us just naturally have energy every single second of every single day because we all live real lives and it can be exhausting. Don’t let a lack of energy be the reason that you skip your workout or have that extra cookie. Energy supplements can give you the boost that you need. There are various forms of energy supplements, including caffeine, ginseng, and taurine.

One Step Closer

Supplements can help you get one step closer to achieving your goal. While the only way to lose weight is by eating less calories than you are burning, supplements can help you get there by giving you the energy to keep going and the protein to lose the right type of weight.



“Practitioner Dietary Supplement Reference Guide.” (n.d.): n. pag. DotFIT. Web. <;.


Related Links


The post Supplements For Weight Loss appeared first on Access Change.

Wednesday, 7 September 2016

5 Ways to Move More Throughout The Day

Combating a Sedentary Lifestyle

Do you sit all day at work? Do your knees, neck, and back ache throughout the day? If you answered yes to either of these questions, then you are in good company. The majority of the population spends all day sitting at a desk because it is the nature of today’s workforce. This sedentary lifestyle leads to joint pain and stiffness because your body isn’t able to move. You’re the tin man and movement is the oil that you need to fully use your muscles and joints. Just because your job requires you to sit all day, doesn’t mean you’re out of luck as far as movement goes. Here are five ways to move more throughout the day:

1. Park Farther Away

You can start your day off with more movement by parking farther away. It is in our nature to search for the closest parking spot, but for what? Just to go sit again? Park at the back of the parking lot and take a nice little walk to get yourself moving. This will not only start you off on the right foot, no pun intended, but it will help to wake you up in the morning. This can be applied to any parking lot that you are in. As an added bonus, it’s typically faster to find parking farther away at places like the mall, so you can save time and gas.

2. Take The Stairs

Once you have started your day, avoid the elevator and take the stairs. Both will get you there and picking the stairs over the elevator will kick your muscles into high gear!

3. Take a Walk

This may sound like an obvious one but it is too easy to forget about going for a walk. You sit all day at work, you sit at lunch, you sit in the car, you sit to eat dinner, and then you sit and relax after your long day of sitting. Take a walk on your lunch break. Take a walk with your family after dinner. Going on a walk will go miles for your movement goals.

4. Set an Alarm to Move Every Hour

Grab your phone or watch and set an alarm to add some movement in every hour. This can be standing up and stretching, jumping jacks, bodyweight squats, or any other form of cardio. Pick a time every hour that will realistically work for you and your schedule. Remember, five minutes every hour, for eight hours, is 40 minutes of extra exercise per day!

5. Use The Farthest Restroom at Work

Changing the restroom that you use at work seems so simple but it can really help you move more throughout the day. Chances are, your preferred restroom is the closest one to your desk. Start going up a floor or further down the hall to use the restroom. This will add in some extra walking each time you get up.

Take Action

Moving more throughout the day doesn’t have to be as difficult as it sounds. A small amount of extra movement throughout the day can go a long way. Choose to walk farther away to the store or the restroom and make a point to walk and stretch on a regular basis. This extra movement will help you get to your goal.


Related Links

The post 5 Ways to Move More Throughout The Day appeared first on Access Change.

Tuesday, 6 September 2016

The Truth About A Balanced Diet

Let’s Break It Down

You try to eat healthy, right? But what does healthy really mean? The first thing that comes to mind is to eat more vegetables. Is that really healthy though? If the only thing that you eat all day is broccoli, you would miss out on essential nutrients, as well as probably be bored out of your mind. Too much of a good thing can become bad for you. So if “healthy” isn’t the right word, then what is? We, at Access Change, like to use the word “balanced”.

What is a Balanced Diet?

A balanced diet is exactly how it sounds… balanced. You want to make sure that you are getting all of the nutrients that your body needs through food and dietary supplements. It isn’t a crash diet and it isn’t about avoiding any particular foods. You can have sugar and pasta, it just has to be in a portion that fits into your daily goal.

How Do I Eat a Balanced Diet?

The key to eating a balanced diet is eating a variety of foods to meet your calorie and macronutrient goals. This should consist of various proteins, carbohydrates, and fats, as well as vitamins and supplements. You’ve probably heard that you should have a variety of color on your plate. Adding in fruits and vegetables with your more complex carbohydrates and protein, will help you get all of the nutrients that you need. Talk to a trainer to set your individual calorie and macronutrient goals.

Are Any Foods Off Limits?

Simply put, no. As long as you are staying within your calories and balancing your macronutrients, nothing is off limits. Where you can run into trouble is when you start eating trigger foods. You know what your trigger foods are. Is it the bag of cookies that you promised yourself you would only eat one of? Or is it the salty bag of chips that your hand keeps finding it’s way into? If you find that one food in particular puts you in danger of overeating, it can be wise to limit your consumption and access to that food. Not because it can’t be worked into your balanced day, but because it will make it harder for you to resist abandoning your balanced day.

No More Crash Diets

Eating a balanced diet is a much better solution than following one of the crash diet fads. It doesn’t have to be hard or miserable. You can eat the food that you want, in quantities that will get you to your goal. A balanced diet just means that you are getting all of the nutrients that your body needs, without excess. This alone will free you from the diet chains so you can live a balanced and happy life.


Related Links

The post The Truth About A Balanced Diet appeared first on Access Change.

Push-Up – Level 3

[This post contains video, click to play]

The post Push-Up – Level 3 appeared first on Access Change.

Wednesday, 31 August 2016

5 Reasons Why You Should Take Supplements

Your Fitness and Nutrition Secret Weapon

Supplements are an essential part of any fitness and nutrition program. They are for everyone, not just bodybuilders. Whether your goal is to lose body fat, gain muscle, or just improve your overall health, supplements will help you get there. They are the vitamins, protein powders, and energy boosts that you take throughout the day. Here are five reasons why you should be taking supplements:

1. To Fill in Gaps in Your Nutrition

Supplements are designed to fill in gaps in your nutrition. We live busy lives. Between work and home, spare time is a rare treat. It is difficult to get all of the nutrients that you need from food alone without eating too many calories. Like most people, you are probably not eating enough protein and not receiving the necessary amount of every vitamin, every day. Your body needs each and every nutrient for a reason and supplements will help you get there.

2. To Maximize Your Potential

Supplements will help improve your overall health, as well as give you the energy to take the steps that will lead to a lasting lifestyle change. Think of your favorite professional athlete. They didn’t get there by chance. They worked hard and part of that work was making sure that they provided for their bodies. By giving your body all of the nutrients that it needs, in the quantity that it needs, you are giving your body the tools for success.

3. To Lose Body Fat Instead of Muscle

If you aren’t getting enough protein, your body will struggle to build and maintain muscle. Do you ever feel like you just can’t lose the body fat even though the number on the scale is going down? This happens when the body isn’t getting the nutrients that it needs and uses the muscle for fuel instead of the body fat. Since body fat uses less energy, it is easier to maintain than muscle. We don’t want this to happen though. While on a calorie deficit, you want to train your body to use the stored body fat for energy. Increasing your protein intake through supplements helps your body do this.

4. To Help With Aging and Nutrient Absorption

As you age, the body becomes less efficient in processing protein and other nutrients. Your body processes a percentage of the nutrients that you take in. This means that you need to increase your intake even more so that, even when the percentage is lower, the amount that is utilized is the same. This is why, as you age, you also tend to lose muscle mass and gain more body fat. If you don’t increase your protein intake, your body will eventually lose muscle. Less muscle on your body means that you will burn less calories overall and, unless you lower your calorie intake, you will most likely gain body fat.

5. To Boost Your Energy

We’ve all had those days where we were just too tired to go to the gym and it is too easy for one day to turn into one week. Supplements give you the energy to keep up your momentum when motivation is fleeting.

There You Have It!

Supplements exist to help you get to your goal. They are your secret weapon to help you fill in the gaps in your nutrition, as well as, help your body function at it’s highest potential. Talk to one of our trainers about which supplements are right for you today!




Related Links

The post 5 Reasons Why You Should Take Supplements appeared first on Access Change.

Wednesday, 24 August 2016

Sugar… I Shouldn’t Eat That, Right?

The Evil Stepmother of Weight Loss

Is sugar really trying to sabotage your diet plan? Absolutely not! In fact, all carbohydrates are eventually broken down into glucose (a simple sugar molecule) for absorption. Sugar is a necessary carbohydrate!

It’s Not The Sugar, It’s The Calories

Sugar is so commonly consumed that it is often blamed for weight gain. It isn’t the guilty party though. Foods that are high in sugar, also tend to be high in calories. The extra calories are the reason why people gain weight or struggle to lose weight while eating sugary foods. You know those cupcakes that you ate? It’s not the sugar’s fault. It’s the 400 extra calories that are in each cupcake. I know what you’re thinking. If you walk past any magazine stand, you will see the “I cut out sugar and lost 10 pounds” title. Well, yeah, but that doesn’t have anything to do with the sugar. Of course, if you stop eating extra sugar, you may also lose weight because you are inherently eating less calories.

Everything in Moderation

Say it with me. Sugar is not inherently bad for you. There’s a reason why it exists. It provides quick energy for the body that is easy to absorb. Problems only arise when you are replacing nutrient dense foods with sugary foods. As long as you are consuming this carbohydrate in balance with the other macronutrients, you will be fine.

Where The Fear Came From

There’s a reason why sugar has a bad reputation. It makes sense. When you eat sugar, insulin is released to help transport the glucose (sugar) into the tissues and bloodstream, as well as store extra glucose for later in the form of body fat. This means that the more sugar that you eat, the more insulin your body releases to process that sugar. People commonly believed that this spike in insulin from the extra sugar would also cause the body to store more body fat from that sugar. It doesn’t necessarily work this way though. Yes, if you are eating more food, more of it will be stored as body fat, but this is from the extra calories and not the extra sugar. Your body can only store extra body fat if you are eating more calories than you are burning. It isn’t the sugar’s fault.

Now You Know

Sugar isn’t inherently bad for you. A balanced diet can contain sugar. As long as you aren’t taking in extra calories, you won’t gain weight. 


Related Links


The post Sugar… I Shouldn’t Eat That, Right? appeared first on Access Change.

Saturday, 20 August 2016

What are Supplements?

Protein, Vitamins, and Energy… Oh My!

Supplements are for everyone. Sure, bodybuilders use them but you should too. They’re not just for the men looking to bulk up or the athletes getting ready to compete. They are an essential part of any health and fitness program. Supplements are anything that you consume that either completes or adds to the nutrients that you get from food. These include vitamins, protein powders, meal replacements, and performance enhancement, such as caffeine.

According to dotFIT, the leader in evidence-based nutrition and fitness programming, “The function of dietary supplement preparations is to provide a safe vehicle for delivering precise amounts of desired isolated nutrients and compounds in a low to no calorie form with the purpose of complementing the diet in order to enhance health, sport and fitness goals, i.e. dietary support.”

Supplements Fill in the Gaps in Your Nutrition

It is very difficult and impractical to get all of the nutrients that you need in the quantities that you need them from food alone, especially when consuming a calorie deficit. We live in a real world. You wake up, take the kids to school, go to work, get the kids to their activities, cook dinner, and somewhere in there you have to get ALL the nutrients that you need. That’s tough! This is where supplements come in. They help you fill in the gaps in your nutrition that you aren’t getting from food. For example, when you aren’t getting enough protein, you can boost it with a protein shake.

Supplements are Essential

Supplements are an essential part of any fitness and nutrition program. They provide the body with adequate amounts of essential nutrients which ensures that there aren’t any gaps in your nutrition that would stop you from getting to your goal. The last thing you want is to feel too tired or fatigued to make it to the gym. Supplements can help with this. 

Supplements are Unregulated

The FDA doesn’t have to regulate supplements because they don’t qualify as a drug or food product. Yeah, scary, right? It’s up to the company to be honest about their ingredients and, unfortunately, a large majority of companies are not. This is why it is so important to choose supplements from a company that has all of their products tested by a 3rd party. Our particular favorite is dotFIT because they actually are FDA approved and 3rd party tested. If you’re going to be paying for supplements, you might as well pay for something that you know will work without putting unknown chemicals in your body.

The Big Picture

Supplements don’t have to be scary or overwhelming. It isn’t just something that bodybuilders take. Supplements are for everyone because they are a great tool to get all of the essential nutrients that your body needs and isn’t getting from food alone. Through supplements, you can take your fitness program to the next level!



“Practitioner Dietary Supplement Reference Guide 2015.” (n.d.): n. DotFIT Worldwide. Web.


  • What are Supplements?
  • 5 Reasons Why You Should Take Supplements


Related Links

The post What are Supplements? appeared first on Access Change.