Fit Tips

Grand Rapids Trainer News: Weight Training May Improve Brain Health

October 22nd, 2015 by Debbie Martilotta

cognitiveCan strength training with Grand Rapids Personal Trainer Debbie Martilotta twice a week actually fight the loss of memory and cognition attributed to “gaps” in the aging brain? According to an article published on the New York Times website, the answer could very well be yes.

By the time many of us reach late middle age, our brains have started developing small lesions or gaps within the white matter, which many studies claim to be the cause of lapses in recall or cognition. White matter fills the space between other areas of the brain, and is responsible for communication between these centers. These lesions only get bigger over time, but there are steps you can take to slow them down and keep the white matter intact. One of which is getting regular exercise. Usually when people hear this, they think of aerobic exercises, not necessarily strength training.

In a study performed by Dr. Teresa Liu-Ambrose, it was discovered that strength training may also contribute to slowing down the growth of these gaps. Read the rest of this entry »

Staying Lean Over the Holidays!

October 12th, 2015 by Debbie Martilotta

gallery4Most people gain fat during the end-of-year holiday season. They eat anything and everything in sight. You don’t have to be “most people.” Find out how to start off the New Year lean!

You can either make excuses (we all do this easily enough, especially during the holidays) or you can take positive action. Which one is most likely to happen if you are prepared, have a goal and have a plan?

When you’re prepared, you can still indulge and enjoy your favorite holiday foods without your fitness goals falling apart.

A nutrition program high in fiber is a vital key to any fat loss plan. Fiber helps you to feel full, making it easier to eat fewer calories. In addition, more calories are burned from digesting high fiber foods. Good sources of fiber include lots of veggies and plant materials.

Getting enough of the good fats will help you lose fat, build muscle, and recover faster from your workouts.

2 Good fats include: polyunsaturated (especially Omega-3’s), such as those from fish and nuts (especially almonds), as well as monounsaturated fats, such as those from peanut butter, olive oil, egg yolks, and fish oil. You can also get them from:

  • Sunflower Oil
  • Safflower Oil
  • Flaxseed Oil
  • Walnuts
  • Avocados
  • Almonds

An increase to your protein intake will boost your metabolism and help to maintain your muscle mass, both key ingredients in losing fat and keeping it off.

3 Health Benefits of Strength Training Exercises

October 12th, 2015 by Debbie Martilotta


Even if you don’t plan on bulking up or competing in weight lifting competitions any time soon, strength training is a crucial part of any exercise regimen. Here are three great reasons to incorporate weight training into your workouts.

1. It promotes strong bones. Weakening bones is a concern that all people have to face as they age. The stress that strength training puts on your bones increases their density and prevents osteoporosis, keeping you strong and healthy as years pass.

2. It helps to control your weight. While you might relate weight loss with intense cardiovascular workouts, strength training is just as important if you want to lose weight. Gaining muscle increases your metabolism and causes your body to burn calories more efficiently.

3. It gives you more energy. Like all workouts, strength training increases your stamina and helps you to stay alert and focused. After a few weeks of regular weight lifting or body weight exercises, you’ll notice that you feel more energized throughout the day. Some scientific studies even show that years of regular strength training exercises help to sharpen your focus and keep your mind attentive as you age.

There are many other reasons to begin a strength training regimen, both for physical and mental benefit. To get started, Contact Us, and we can customize a plan that works for both you and your schedule.

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