healthy tips

Tips on Keeping the Weight You Lost Off!

Have you lost weight and now are looking to keep it off once and for all? The National Weight Control Registry has determined these six strategies for permanent weight loss

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Tips on How to Increase Your Metabolism

Want to increase your metabolism? Here are some tips: Eat Breakfast everyday–within one hour after rising Drink ice cold water- 64 oz. Eat spicy foods Perform resistance training Move around a lot throughout the day–don’t sit for long periods of time.

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Seven Strategies for Healthy Eating

Healthy eating isn’t rocket science. Just follow Mom’s advice, eating your peas and beets and slugging your milk, right? Unfortunately, though, for many people, eating healthier is as challenging as starting an exercise program, which is undoubtedly why many of myPersonal Training clients have turned to me for guidance.

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Sizing Up What's on Your Plate

You know you need to cut down on portion sizes, but are you confused as to what that really means? "Portion sizes is really the key to weight loss as far as I'm concerned," says Maurie Cofman, personal trainer in St. Louis, Brentwood and Clayton, MO.

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Rev UP Your Metabolism

Would you like to rev up your metabolism? Read on.

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Time Saving Workouts for Busy People

Are you too busy to fit in a one-hour personal training session?  Here are some 30-minute workouts that can save you time and still keep you fit.

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Work Place Weight Gain

Does your workplace look like a candy store or bakery?  Desktop candy jars and office celebrations? All these provide a steady stream of sugary indulgence that can sabotage the most strident dieter’s efforts., says St. Louis, MO Personal Trainer, Maurie Cofman, C.E.S.

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Eating at the Table is Linked to Less Fat

Here’s something I want to share with my Clayton, MO personal training clients and all of you who have kids: Beyond reducing plate size and counting calories, there may be another strategy for keeping the family at a healthy weight eating together at the dinner table.

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Late Night Snacking

How many times have you said this to yourself: “I was so good all day, but then I couldn’t stop eating snacks foods after dinner and into the evening.” ?

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How To Never Overeat Again

How many times have you rationalized over eating by saying "I worked out?" Or "I have PMS"? Well, it’s just as simple to talk yourself out of inhaling unwanted calories.

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Exercise Proof Your Workout

I know:  You’d never miss a gym or personal training session if only you had more time/ energy/ you-name-it.  Wanna blow past your roadblocks and meet these get-fit goals? Then read on.

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Stability Ball Exercises to Sculpt a Sexy Body

Would you like to have a sculpted, sexy body but don’t have time to go to the gym?  Try these stability ball exercises in the comfort of your own home.

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Eating Half An Avocado At Lunch Can Help Curb Appeite

Do you feel hungrier after eating lunch and therefore snack a lot during the day?  Well, you may be just half an avocado away from being more successful.

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Is Your Personal Trainer Certified?

Ok, you're convinced it's time to start an exercise program, but where and how do you start? Why not hire a personal trainer? But wait; is she certified?

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Secrets To Weight Loss

Would you like to know the secrets to weight loss? Well, look no more.

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Lose Those Extra Pounds Now!

If your stomach protrudes over your waist, a friend calls you chubby, or you had to throw out your girdle because it “shrunk” in the wash, you may have considered a diet.  Typically, a diet starts with total abstinence of food most of the day followed by ravenous binging as hunger increases.

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The Most Effective Ab Exercise

Want to know the most effective ab exercises? The American Council on Exercise found out just which exercises target the abs in the most effective way in an ACE-commissioned study. 

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Strength Training Can Help with Diabetes

Ladies (and some of you men, also)–are you still afraid to lift weights because it might make you look bulky?  Well, for one thing, it won’t unless you take steroids, but here’s yet another reason to hoist those heavy weights.. 

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Put on Your Walking Shoes

What comes to mind when you hear the word exercise?  Do you cringe?  Some of my personal training clients balk at the idea of daily exercise. I think it’s because we now equate exercise with getting into work out gear and going to a gym…otherwise we think it’s not exercise. But that is far from the truth.

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How to Have a Healthier Thanksgiving

You don’t need to eliminate your favorite dishes to make Thanksgiving healthier! Here are a few ways to reduce the sugar, fat, and calories and keep the flavor.

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Make Shaping Up Simple

It’s almost the New Year and ready for some more New Year Resolutions one of which is to get off the couch and get into the best shape of your life.

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Staying Warm While Exercising in the Cold

Now that Winter is here, it’s time for snow, ice and darn cold weather. But don’t let that deter your exercise program.

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Three Great Energy Boosters for the New Year

We are now two weeks into the New Year and the effects of the Holidays (partying, opening up presents, and paying bills from the Holidays), may still be looming in your body in the form of low energy.

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Get in Shape for Summer Starting Now

Is your body in shape for Summer?  Summer may seem like months away, but if you consider the shape the holiday season has likely left you in, it’s right around the corner and you’ve got a lot of work to do.

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8 Minutes to De-Stress

Are you stressed out?  Here is a trick that will help you feel energized and only take 8 minutes.

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10 Exercise Myths

Are you perplexed about what is true and what isn’t when it comes to weight training?

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The Workout Mistakes You Might Be Making

Are you engaging in some type of physical activity and personal training?

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Spotlight On Stretching

Do you want to enhance your workouts, personal training and activities of daily living?

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Food Journals Can Help Women Lose Weight

If you are trying to lose weight, have you thought about using a food journal? It’s not exactly a new strategy for aiding weight loss, but if you aren’t currently using food journals to shed pounds, recent research suggests that perhaps you should be.

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Inactivity Equals Early Death

How active are you during the day?  Do you move around a lot throughout the day or do you get at least 30 minutes a day of activity or exercise?

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Lifestyle Habits That Don't Work

Did you know that there are actually some healthy lifestyle habits that really aren’t healthy at all?   Let’s take a look.

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The Food Lies We Tell Ourselves

As an ACE-Certified Health Coach and Personal Trainer, I get a firsthand look at some of the lies clients tell themselves when it comes to rationalizing what they eat.

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Setting Goals - Secrets to Success

Do you have fitness goals and have you met them yet?

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When Clients Feel Pain

I see it all the time: Clients come to me as a personal fitness trainer with aches and pain. Some clients have pain while exercising; others complain that it’s difficult to function without pain in everyday activities. Clients “want to play golf without back pain” or “want to play tennis without shoulder pain.” They come to me to gain relief.

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Summer Slim Down Foods

Summer is now actually here— YEA!  The kids are out of school, vacations are coming our way and of course, we think about trimming our waistlines before slipping back into that bathing suit.

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Crunch Your Way to a Tighter Midsection

Are you likely to fall for those Tv infomercials that claim you can get a 6-pack for just $29.95? Well, turn on the TV and you’re likely to come across an infomercial trying to sell you the latest product or video guaranteed to flatten and tone your stomach. For just $29.95 (and up), you too can have a washboard stomach or “abs of steel”.

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Nine Simple Tricks for Making Better Food Choices and a Healthier Lifestyle

When you want to lose weight and get fitter, do you think of a short-term diet or just a diet to go on and then come off of later?  Instead think of small, obtainable goals because this isn’t about a short-term diet. This is a long-term healthy lifestyle.  Here are nine tricks help you adopt a healthy lifestyle.

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How To Beat Belly Fat

You been working out hard and consistent with your St. Louis, Clayton and Brentwood, MO personal trainer and your diet is “clean” yet your waist line doesn’t budge?  Well, did you know that hormones play a big factor in the belly fat equation?

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Friends Influence Weight Loss

How many of your friends influence what you eat and how you exercise or personal train? Friends may have our backs, but their health and fitness habits can literally shape our backsides. How do friends help—or hurt—your healthy habits? Learn more from St. Louis personal trainers.

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The Dangers of Diabetes

Are you at risk for developing diabetes? Some have called it an epidemic and with the growing number of people who are being diagnosed it can definitely be considered one. We are talking about diabetes, a group of diseases characterized by high blood glucose levels that result from defects in the body’s ability to produce and/or use insulin.

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The Workout Mistakes You Might Be Making

Are you worried you might be making exercise mistakes? If you’re engaging in some type of physical activity and personal training you’re already on your way to better health and fitness

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Five Exercises to Include in Every Workout

How well do you plan your workout when you go to the gym? If you don’t plan, you fail.

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The Biomechanics of Obesity

Did you know that obesity can be the cause of bio-mechanical problems?   And did you know that chronic pain can be caused by obesity?

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Eating Clean - What it Means

Eating Clean…what does that mean?   It means that I want my St. Louis Personal training clients to eat real food.

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Hot Weather Exercise

It’s still summer and the air is sticky and downright hot but you love to exercise outside in the fresh air, right? So what can you do?

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How to Prevent Swayback Syndrome

Back pain is no fun and in some instances can be debilitating, so if you suffer from constant back pain, what can you do?

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When You Need Post Rehab

Do you have aches and pains and even some old or new injuries? Well, you are not alone. When you’re on the injured list, effective postrehabilitation exercise is critical to your recovery.

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Laugh A Little - It's Good for the Brain

Heard a good joke lately? If you haven’t, you’re missing out on a good laugh – and the wellness benefits humor appears to provide.

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Body Weight Exercises

Are you short on time and find it hard to get a workout in? Then do body weight exercises.

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Three Steps to a Healthier Dinner

Are you too busy to make a nutritious dinner?  Not to worry anymore!

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Go Guilt Free Without Being a Grinch

No need to be a dumbbell this holiday season. These six recipe food makeovers will have your taste buds smiling through the holiday season without forcing you to log extra hours in the gym!

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Super Charge the Ab Crunch

The crunch is one of the most common ab exercises around and also the most versatile. But are you getting the results you want? The key is to ad variety. Try this super charged ab crunch exercises from St. Louis personal trainers.

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Sculpt Your Way Slim for Spring

It’s never too early to start a slim down exercise program to get ready for Spring. Here are some of the best exercises to do to get in shape for Spring.  Created by some of the best Brentwood, MO personal trainers around. 

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Healthy Doesn't Have to be Hard

Do you want to eat healthier but you think it might be too hard? Well, think again.. 

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Are You Swimsuit Ready?

No matter what time of year it is, it’s always a good time to be swimsuit ready especially if you are planning on a winter vacation to a sun and beach destination. 

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Stretching For Men

  Are you a man who feels inflexible and tight muscled throughout your entire body?  Then take a look at this from Brentwood, MO personal trainers.

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Don't Forget the Fish

  Do you eat fish and if so, how much fish do you eat in one week?    Vegetarians, vegans and meat-eaters, take note:

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Dial M for Macronutrients

  Do you know what macronutrients are? The term “macronutrients” (or macros, as some call them) and macronutrient profiling (the customization of ratios to fit an individual’s health or fitness goals or needs) are hot topics in the health and fitness industry these days. But what exactly do these terms mean for you?

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Spring Your kitchen: 3 Foods to Toss Right Now

  Most snacking calories come from high salt, high fat and high calorie processed foods. These snack foods are cheap and convenient, yet they don’t offer much in the way of nutrition. It’s time to spring clean your kitchen and your diet by tossing these three food products and restocking your kitchen with healthier options.

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Digital Detoxing

  Do you need to step away from email or give your smartphone a rest from time to time? I know I do! Cellphones, computers, tablets. All of these are important tools.

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Common Mistakes People Make When Warming Up

  Has anyone told you to “warm up” before you exercise? Well, for that matter, do you warm up before exercise or sport? What’s easy to do is also easy not to do, and the biggest mistake people make is skipping this important component of exercise.

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Flexibility Plus

  Stretching has become a controversial topic, (Just ask my husband who thinks stretching is for sissies) and some research questions its efficacy. You may have wondered whether you should include stretches after your workout.

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Forever Fat Loss for Women

  Do your jeans feel tighter? Has your doctor’s scoldings become increasingly stern and your self-image has slowly retired to the basement? Your role as a mother, daughter, employee, boss and more has siphoned your time and energy away from your own health. As a result, your imbalances of stress/recovery, eating/exercise and yourself/others has manifested in an unwanted layer of body fat.

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Forever Fat Loss for Men

  Have you ever said to yourself “Who is that guy in the mirror?”? If a blanket of body fat now hides your once lean, chiseled physique, you’re not alone.

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maurie@mauriecofman.com