Merritt Clubs Blog

The weight loss game can be very frustrating and overwhelming.

We hear so many different ideas and theories that are supposed to control weight gain but we are all different and the same thing does not work for all of us.

For some of us it is not just about calories in and calories out. Especially woman over the age of 40.

Hormones have a great effect on weight and fat loss.

The way to understand what works for us as an individual is to understand the concept of HEC : Hunger , Energy , and Cravings

Of the 3 food groups that are essential for every meal ...Protein, Fibrous Carbs, and Starchy Carbs , adjusting the amounts of each according to our hunger, energy and cravings is the way to control fat loss and weight gain.

We have to be our own detectives to discover the best amounts of each for every meal to control weight and fat loss.

Please refer to Metaboliceffect.com for more information on this concept.

Written by: Michele Mandel

Be the first to leave a comment, praise, or say hello! Share your experience and insights in the comment box below.

The weight loss game can be very frustrating and overwhelming.

We hear so many different ideas and theories that are supposed to control weight gain but we are all different and the same thing does not work for all of us.

For some of us it is not just about calories in and calories out. Especially woman over the age of 40.

Hormones have a great effect on weight and fat loss.

The way to understand what works for us as an individual is to understand the concept of HEC : Hunger , Energy , and Cravings

Of the 3 food groups that are essential for every meal ...Protein, Fibrous Carbs, and Starchy Carbs , adjusting the amounts of each according to our hunger, energy and cravings is the way to control fat loss and weight gain.

We have to be our own detectives to discover the best amounts of each for every meal to control weight and fat loss.

Please refer to Metaboliceffect.com for more information on this concept.

Written by: Michele Mandel

Be the first to leave a comment, praise, or say hello! Share your experience and insights in the comment box below.

All too often we try to make a complete change in our habits without planning. We tend to grab hold of an idea or goal and launch ourselves into it with a “full steam ahead” approach. I recommend taking a very different approach, setting up for success by implementing small changes and creating new patterns. Try putting a few simple changes into place and build off of the patterns you create. A few examples are:

• Take a multi-vitamin every morning with your breakfast.
• Drink a MEASURED amount of water every day. Start with eight 8 oz. glasses of water.
• Stretch for 10 minutes every day.
• Read the labels of every food item you pick up at the grocery store.

While none of these changes will make you reach your goal without further efforts, they WILL help you to set up a pattern of success. Following EASY to implement changes will help to create a successful base that you can build on as you continue to work toward achieving your goals.

Written by: Phillip Nohe

Be the first to leave a comment, praise, or say hello! Share your experience and insights in the comment box below.

All too often we try to make a complete change in our habits without planning. We tend to grab hold of an idea or goal and launch ourselves into it with a “full steam ahead” approach. I recommend taking a very different approach, setting up for success by implementing small changes and creating new patterns. Try putting a few simple changes into place and build off of the patterns you create. A few examples are:

• Take a multi-vitamin every morning with your breakfast.
• Drink a MEASURED amount of water every day. Start with eight 8 oz. glasses of water.
• Stretch for 10 minutes every day.
• Read the labels of every food item you pick up at the grocery store.

While none of these changes will make you reach your goal without further efforts, they WILL help you to set up a pattern of success. Following EASY to implement changes will help to create a successful base that you can build on as you continue to work toward achieving your goals.

Written by: Phillip Nohe

Be the first to leave a comment, praise, or say hello! Share your experience and insights in the comment box below.

Many people approach me with this question, “Should I use ice or heat to treat this injury?” First, we need to define what type of injury has occurred and then apply the proper treatments. There are two types of injuries which generally occur which we need to understand. Acute injuries are caused by impact or trauma and include injuries such as fractures, dislocations, sprains, and bruises. Chronic injuries are more long-term and occur from overuse and cause pain. One of the most common of these injuries is tendonitis, or inflammation of a tendon.

Now that we understand the two types of injuries, we can proceed with the treatments. Ice treatment is best for acute injuries as it helps to reduce any swelling or pain. When you apply the ice to the injury site, it causes the blood vessels to constrict or narrow. This helps to prevent blood flow to the area, which helps to relieve pain and throbbing. You should always wrap a towel around the ice bag before applying it to your skin, so you do not damage any nerves. It is recommended to ice for a period of twenty minutes, then allow your skin to return to normal temperature for twenty minutes, and repeat the process for an hour. Heat treatments on the other hand, are recommended for chronic injuries that do not involve any inflammation or swelling. Muscle and joint pains are ideal for heat treatments. Heat causes an increase of blood flow to the ailing area as well as an increase in skin temperature. This allows muscles to relax when undergoing any tightness or spasm. Always be sure to use a couple layers between the heat source and your skin so you prevent burning. Athletic hot packs or heating pads are good sources for heat treatments. Heat should not be applied for periods longer than twenty minutes to the affected area. Be sure to identify the types of injuries, apply the proper types of treatments, and may the healing process begin!

Written by: Christopher Hynson

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Many people approach me with this question, “Should I use ice or heat to treat this injury?” First, we need to define what type of injury has occurred and then apply the proper treatments. There are two types of injuries which generally occur which we need to understand. Acute injuries are caused by impact or trauma and include injuries such as fractures, dislocations, sprains, and bruises. Chronic injuries are more long-term and occur from overuse and cause pain. One of the most common of these injuries is tendonitis, or inflammation of a tendon.

Now that we understand the two types of injuries, we can proceed with the treatments. Ice treatment is best for acute injuries as it helps to reduce any swelling or pain. When you apply the ice to the injury site, it causes the blood vessels to constrict or narrow. This helps to prevent blood flow to the area, which helps to relieve pain and throbbing. You should always wrap a towel around the ice bag before applying it to your skin, so you do not damage any nerves. It is recommended to ice for a period of twenty minutes, then allow your skin to return to normal temperature for twenty minutes, and repeat the process for an hour. Heat treatments on the other hand, are recommended for chronic injuries that do not involve any inflammation or swelling. Muscle and joint pains are ideal for heat treatments. Heat causes an increase of blood flow to the ailing area as well as an increase in skin temperature. This allows muscles to relax when undergoing any tightness or spasm. Always be sure to use a couple layers between the heat source and your skin so you prevent burning. Athletic hot packs or heating pads are good sources for heat treatments. Heat should not be applied for periods longer than twenty minutes to the affected area. Be sure to identify the types of injuries, apply the proper types of treatments, and may the healing process begin!

Written by: Christopher Hynson

Be the first to leave a comment, praise, or say hello! Share your experience and insights in the comment box below.

Everyone realizes what happens to their body when they go several hours without eating. Well did you know you could still create deficits throughout the day without proper balance of nutritional intake? Every person experiences blood sugar level fluctuations. The proper intake should help sustain the appropriate blood sugar levels, by eating on time and having the correct sources (complex carbohydrates). Everyone’s schedule is different but in general we should eat every 3-4 hours it can be more frequent with the appropriate quantity. Preventing these deficits helps the body function properly and keeps you feeling good. In addition, this is also true for water intake. A steady flow of water intake is necessary throughout the day. This helps prevent dehydration and allows for healthy body function.

Written by: Leigh Nielsen

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Everyone realizes what happens to their body when they go several hours without eating. Well did you know you could still create deficits throughout the day without proper balance of nutritional intake? Every person experiences blood sugar level fluctuations. The proper intake should help sustain the appropriate blood sugar levels, by eating on time and having the correct sources (complex carbohydrates). Everyone’s schedule is different but in general we should eat every 3-4 hours it can be more frequent with the appropriate quantity. Preventing these deficits helps the body function properly and keeps you feeling good. In addition, this is also true for water intake. A steady flow of water intake is necessary throughout the day. This helps prevent dehydration and allows for healthy body function.

Written by: Leigh Nielsen

Be the first to leave a comment, praise, or say hello! Share your experience and insights in the comment box below.