Tom Walton

Carbohydrates have earned a bad rap in recent years as an increasing number of weight-loss diets are all about restricting carbohydrates, particularly whole grains, legumes, and starchy vegetables. However, these foods have long been a part of a healthy diet, and many plant-based diets still rely heavily on obtaining nutrients and calories from whole food … Read more

I come from a family of short people.  All five people in my immediate, nuclear family are notably shorter than most of our friends or same-sex peers. For my whole life, I was always the shortest or second shortest in my class, and even though my sisters and mom are also shorter than the average … Read more

Deep sleep often gets lauded as the most important phase of sleep by fitness trackers that give you a sleep score. According to experts, 25% of your sleep duration should be in the deep sleep phase. Therefore, if you sleep a total of eight hours at night, you would ideally have two hours of deep … Read more

If you live in the United States, you are likely familiar with a common belief that certain European countries seem to have surprisingly unhealthydiets yet the populations still seem to be slim and healthy. For example, Americans often marvel at the ability of the Italians to seemingly enjoy mounds of pasta and bread without gaining … Read more

The Body Ecology Diet plan is designed to help restore health and vitality to the inner ecosystem of your body. As such, the Body Ecology Diet principles and meal plan are targeted to help support healthy gut bacteria and restore balance to the microbiota. In this nutrition guide, we will discuss what the Body Ecology … Read more

The notion of a Zero Belly Diet plan promising to get you a flat belly certainly sounds appealing, but, does it actually work? The Zero Belly Diet is diet and exercise program that focuses on eating nine “power foods” including fish, legumes, fruits and vegetables, and healthy fats to name a few, thought to support … Read more

Although intermittent fasting diets have become particularly popular for weight loss and health in the last decade, fasting has long been a dietary practice with evidence in Ancient Greece, the Bible, and throughout history since then.1Welton, S., Minty, R., ODriscoll, T., Willms, H., Poirier, D., Madden, S., & Kelly, L. (2020, February 1). Intermittent fasting and … Read more

With all of the diets out there, it is often difficult to decide what type of diet plan you want to follow. Almost every weight loss diet or health diet seems to report great results, so choosing the best and healthiest diet for you can feel like an impossible task. Sometimes, you can narrow it … Read more

The Hallelujah Diet is a strict, mostly raw plant-based diet that is based on a passage from the Bible. Together, between the Hallelujah Diet foods and Hallelujah Diet supplements, proponents of this diet plan claim that it can prevent and even reverse over 170 diseases and help restore the body’s self-healing mechanisms. In this guide, … Read more

According to its creator, Dr. Iean Smith, the Clean 20 diet plan focuses on 20 nutritious foods considered the 20 clean foods for weight loss and health. Dieters are supposed to consume these twenty clean eating foods and simultaneously remove ultra-processed foods over a twenty-day weight-loss diet for optimal health. In this guide, we will … Read more

Noom is consistently ranked as one of the best weight loss apps. The Noom Diet plan promotes sustainable weight loss with an emphasis on lifestyle, dietary, and behavioral changes rather than short-term weight loss through restrictive dieting.  So, what is Noom, and is the Noom Diet good for weight loss, health, and wellness? Is this … Read more

Jenny Craig is a popular weight loss meal delivery program that offers prepackaged, low-calorie meals and snacks to take the planning, cooking, and portion control out of the challenges of losing weight. The Jenny Craig diet plan involves eating six times per daya combination of low-calorie meals and sweet weight-loss desserts or salty snackseach of … Read more

The Autoimmune Protocol (AIP) Diet is not designed as a weight loss diet, but rather as an eating plan that is supposed to help reduce inflammation and other symptoms experienced by people with autoimmune diseases. But, what can you eat on the AIP Diet meal plan? Is the AIP Diet an elimination diet? In this … Read more

While starchy carbohydrates such as potatoes have garnered so much of a bad reputation as being fattening or foods to avoid, potatoes provide several key nutrients and are not inherently fattening for most people. The strictest potato diet eating plan consists of eating only potatoes for a number of days, promising rapid weight loss. But, … Read more

As a Certified Personal Trainer and NASM-Certified Nutrition Coach, I work with a lot of parents of young kids who are looking to get back into shape and follow a healthy diet. One of the chief complaints that parents often seem to have is that they struggle to lose weight because they are constantly eating … Read more

The Cookie Diet is a popular weight loss fad diet because the notion that you can eat tasty cookies while losing weight quickly is almost universally appealing, especially if you love sweets and have struggled to acclimate to other healthy, low-calorie diets. So, what is the Cookie Diet plan exactly, and is it actually good … Read more

The 17 day diet is popular because it promises rapid weight loss over the first 17 days. It consists of four different diet cycles to gradually bring you towards a lifestyle of healthy eating habits. But, does the 17 day diet work for weight loss? Is the 17 day diet healthy? How much weight can … Read more

I first learned about the Ornish Diet plan when I was getting my Masters degree in Exercise Science and Nutrition back in 2010. At that time, I was doing a thesis on cardiovascular disease interventions, and the Ornish Diet plan was consistently coming up as a recommended diet for heart health.  But what is the … Read more

The South Beach Diet, named after the Miami, Florida beach, is one of the popular weight loss meal plans that reduces carbohydrate intake to control calorie intake and help curb cravings. This low-carb, high-protein diet claims to provide excellent weight loss and health benefits while focusing on lean proteins and whole, nutrient-rich foods and adopting … Read more

If you are into bodybuilding, when you hear the term SHRED diet, you probably think about the cutting phase diet plan that you follow to lean out before a competition or in order to get shredded. When discussing physique, getting shredded generally refers to losing body fat so that muscle definition appears more prominent. While … Read more

The Weight Watchers diet has long been among the most popular weight loss programs. Even though the Weight Watchers weight loss diet program has been rebranded and evolved into the WW diet, it remains one of the most popular diets with a supportive online community and an ever-growing list of WW diet resources for support. … Read more

For some people, a hybrid of two popular diets may seem to be the most appealing option when trying to pick the best diet plan, which is exactly what the ketotarian diet aims to do. The ketotarian diet is a version of the keto diet that blends with a vegetarian or plant-based diet. But, how … Read more

Aside from the fact that some commercial weight loss diets, such as the Nutrisystem diet, use overly processed and packaged foods rather than real food, most of these weight loss diet plans have exceedingly small portions. While portion control can be an effective means of controlling caloric intake when trying to lose weight, if you … Read more

There is a lot of intrigue surrounding traditional medicine and considering wellness in a comprehensive way. The Ayurvedic diet is a great example of an approach to eating that takes a more holistic approach than just viewing nutrition in a silo independent from other health behaviors.  Instead of just following a specific food list or … Read more

Almost everyone would love to have defined six-pack abs or a toned, flat stomach. For this reason, almost every client that I work with as a Certified Personal Trainer is interested in the best ab exercises to get a sculpted midsection. Because crunches are a well-known ab exercise that even novices may remember from physical … Read more

One of the most common concerns that people have about their physical body is whether or not they are healthy, fat, or too skinny. Assessing your body weight by stepping on a scale only provides part of the picture of your weight/health status, even when your body weight is compared to your height with the … Read more

For many years, “The Biggest Loser” was one of the most popular American reality TV shows on NBC, and it still has an active viewership today for reruns. Viewers from home get to see the inspirational and transformative experiences of people suffering from obesity put through the wringer of physical challenges and a weight loss … Read more

One of the main nutrients that I consistently find to be questioned about in the diet of many runners, triathletes, weightlifters, everyday gym athletes, and ultrarunners that I work with as a Certified Nutrition Coach is cholesterol. In fact, the motivation for many of the initial consults when people want to start working with a … Read more

Almost every adult has had nights where they just dont get enough sleep. Perhaps you are stressed about work, up with a sick child, or taking a redeye flight, which can all prevent you from getting a good night’s sleep. While most of us try to get as much sleep as we can, it is … Read more

The keto diet has become among the most popular or frequently asked about diets, not only among recreational and competitive athletes, but also widespread to individuals who are not even consistently active. But, what can you eat on the keto diet and how is it different from a low-carb diet? Is the keto diet good … Read more

While regular planks and flexion/extension core strengthening and stability exercises are certainly important, in order to effectively build functional core strength, you need to train the core to not only permitbut also restrict and stabilize againstlateral flexion (side bending) and rotation. These movements are primarily controlled and supported by the obliques, the abdominal muscles that … Read more

Low-carb diets have been popular in the United States since the early 1970s for both health and weight loss objectives. But, what can you eat on a low-carb diet? How many carbs can you have on a low-carb diet? In this low-carb diet guide, we will discuss what a low-carb diet plan is, the foods … Read more

I grew up loving almost every type of exercise, but I gravitated mostly toward running, cycling, hiking, swimming, weightlifting, and general sports. It really wasnt until the COVID-19 pandemic in 2020 that I got into a consistent routine of doing indoor rowing machine workouts.  Although running, triathlon training, and strength training are still my go-to … Read more

If youve ever been to a CrossFit class, youve likely tried box jumps. Plyometric exercises like box jumps are a great way to build power1Beato, M., Bianchi, M., Coratella, G., Merlini, M., & Drust, B. (2018). Effects of Plyometric and Directional Training on Speed and Jump Performance in Elite Youth Soccer Players. Journal of Strength and … Read more

CrossFit is one of the most popular types of group fitness training, and although most people associate CrossFit training as being extremely intense, there are ways to scale CrossFit workouts for beginners. That said, it is not uncommon for people to join a CrossFit gym and then only participate in CrossFit workouts at the exclusion … Read more

When most people do HIIT workouts, they focus on full-body exercises like burpees and hill sprints, or lower-body movements like cycling intervals or jump squats. Heavy battle ropes are a great strength training tool for building power and strength in the upper body while giving you all of the benefits of a full-body HIIT workout. … Read more

There are several common rowing distances, but the 2k row is one of the most popular indoor rowing machine competition races and distances for CrossFit workouts and competitions. Even if you are not a CrossFit athlete or interested in competing in masters indoor rowing championships, training to improve your 2000m row time can be a … Read more

Leg curls are one of the best exercises to truly isolate the hamstrings, helping build strength, stability, and power in these posterior chain muscles. But, you may want to know, how many leg curls should I do to build muscle? How many leg curls should I do to increase strength? In this guide, we will … Read more

Swimming a mile is a great endurance workout, and if youre a triathlete, youll need to routinely swim a mile in training (if not more). But, what is a good mile swim time? What is the average 1 mile swim time for men and what is the average 1 mile swim time for women? In … Read more

There are lots of popular ab exercises, and while toe-touch crunches are often neglected in ab workouts, the toe-touch crunch can be a great exercise for strengthening your abs. But, when planning your workouts you may wonder, “how many toe-touch crunches should I do based on my fitness level?” In this guide, we will discuss … Read more

As a compound exercise, the hang clean utilizes multiple joints and muscle groups in a coordinated fashion, requiring technical precision, practice, and mastery, as well as power and strength. Hang cleans target multiple muscles and can help build muscle mass and increase strength. But, what muscles do hang cleans work? In this exercise guide, we … Read more

I have been a certified personal trainer for 16 years and have worked with a host of clients with different backgrounds, body types, fitness levels, fitness goals, and ages. Although all of these various differences, of course, inherently dictate very different workout programming, planks are one of the exercises that almost everyone can benefit from. … Read more

Although only about 1% of the population is diagnosed with celiac disease (Im in that group myself!), an estimated 6% of the population has non-celiac gluten sensitivity (NCGS). In either of these cases, a gluten-free diet is the only treatment. However, while those with celiac disease have to avoid gluten, and those with gluten sensitivity … Read more

There is something especially fun about ordering secret menu items from popular restaurants. You feel like an insider who has a behind-the-scenes playbook of all of the best orders that only the true fans know about. One of the popular secret Starbucks drinks is the Starbucks Medicine Ball or Cold Buster Tea. But, how do … Read more

Both ginger and turmeric have long been used in traditional medicine as herbal remedies for various elements and to support general health. Drinking turmeric ginger tea is common in certain cultures as either a daily practice or during times when you may feel sick or need an extra boost of immune-supporting, anti-inflammatory compounds in your … Read more

Although testosterone is the primary male sex hormone, biological females also naturally produce testosterone.  Women need a certain level of testosterone to support metabolism, muscle mass, growth, and other functions, but higher testosterone in women can lead to unwanted side effects and various problems. So, what are the signs of high testosterone in women? How … Read more

Depending on your food preferences, weight goals, and the type of diet you are following, rice cakes can be a great snack for weight loss. Rice cakes are low in calories and can be topped with various sweet and savory spreads or chopped-up ingredients for a more filling rice cake snack or meal. However, as … Read more

Depending on how you structure your strength training program and your level of experience, you may decide that you want to include both military presses and overhead presses in your workout routine (in separate training sessions). However, beginners or recreational lifters who primarily do strength training to meet the physical activity requirements for adults, maintain … Read more

If you are trying to optimize your health, you have likely come across terms like superfoods and adaptogens. Superfoods and adaptogens are thought to be natural compounds or foods that can provide significant health benefits, ranging from increasing longevity and optimizing hormones to reducing the risk of certain diseases and supporting weight loss. Ashwagandha has … Read more

For years, we have heard about the dangers of sitting all day. If you have a sedentary job and spend hours at your desk, you have likely experienced the battle of trying to burn enough calories the rest of the day to stay fit and maintain the body weight you would like while also not … Read more

If you have ever been to a shopping mall early in the morning, you have perhaps seen mall walkers or even an organized mall walking group walking laps in the shopping mall rather than shopping. Mall walking is an accessible form of fitness walking for seniors, individuals with specific mobility impairments, or anyone who wants … Read more

The shoulder press, or overhead press, is a staple shoulder workout exercise, as it allows you to target all three heads of your deltoid muscles and load up your shoulders. But, does the list of shoulder press muscles worked include more than just the deltoids? In other words, what muscles does the shoulder press work? … Read more

Among the abundance of weight loss advice, there is one weight loss tip that seems to be one of the few commonalities between all of the various weight loss diets: drinking more water can help you lose weight. But, does drinking water before bed help you lose weight, or can you gain weight from drinking … Read more

Theres a fair amount of confusion and resultant questions that are commonly asked about stretching, such as whether it is better to stretch before or after you work out, but another surprisingly popular question is: Does stretching make you taller? After all, when we stretch, we physically feel and are often instructed that we are … Read more

With the pervasiveness of processed foods in the typical Western diet and a general trend of not doing enough physical activity to counteract such a high caloric intake, many of us are often seeking ways to lose weight or reset our metabolism. There are many approaches to dieting and weight loss that may or may … Read more

One of the more popular, time-tested strength training programs geared towards powerlifters looking to set new personal records (PRs) in their key lifts is the 5/3/1 workout program.  If youre putting in time at the gym and not making the gains you have in mind, keep reading to learn about the 5/3/1 workout program, how … Read more

A common weight loss goal is losing 50 pounds in 3 months, or people hoping to lose 50 pounds in three months may ask: How much weight can I lose in 3 months? Can I lose 50 pounds in three months? So, how long does it take to lose 50 pounds? In this guide, we … Read more

German Volume training, often referred to as GVT or GVT training, is a strength training program used to increase strength and build muscle. But, is German Volume training really effective? Can you use German Volume training for weight loss or building muscle? In this article, we will discuss what the German Volume training plan entails, the … Read more

Once you start an intermittent fasting diet or try your first 24-hour water fast, the next logical questions are: How often should I do intermittent fasting, or how often should I be fasting? Knowing the best fasting frequency will help you achieve your health and weight loss goals by fasting. So, how often should you … Read more

Whether you are trying to gain weight, maintain your weight, or lose weight, one of the most common questions is: How many calories does it take to gain a pound?  In cases where you are trying to gain weight, knowing how many calories to gain a pound will help you structure your healthy weight gain … Read more

If the majority of people were surveyed and asked what type of food is the most unhealthy option, theres a good chance that a majority of people would say fast food. However, fast food is a broad term, and many fast food establishments are trying to offer healthier options on the menu alongside traditional fast … Read more

Iron is an essential nutrient that the body needs in order to form hemoglobin, the molecule that transports oxygen in your blood.  Therefore, it is important to make sure that your diet includes foods rich in iron to ensure that your body has all of the iron necessary for optimal functioning. But, what are the … Read more

Search terms like 8 week weight loss before and after and how much weight can I lose in 8 weeks are increasingly common, given the fact that many people have a significant amount of weight to lose. Following an 8 week weight loss plan can be a great way to start chipping away at that … Read more

Ever since Rhonda Byrnes self-help book The Secret was published in 2006, there has been increased interest in manifesting and positive affirmations. Quickly becoming a #1 New York Times Bestseller, The Secret focuses on the pseudoscience of manifesting your destiny and has since sold over 30 million copies and translated into over 50 languages. Although … Read more

We often associate the greatest longevity with Japan, owing largely to the healthy Japanese diet and lifestyle. One of the Japanese diets thought to potentially improve health and reduce the risk of chronic diseases is the Okinawa diet. But, what exactly is the Okinawa diet, and how do you follow it? Is the Okinawa diet … Read more

Though perhaps cliche, it is true that when it comes to running injuriesor athletic injuries in generalprevention is the best medicine, and thats where the Reflexive Performance Reset Wake Up Drills” come in. But what is Reflexive Performance Reset training? How do you do Reflexive Performance Reset Wake Up Drills”? What are the Reflexive Performance … Read more

Weight loss detox diets are increasingly popular, with various commercially available 2 day detox drinks or 2 day juice trend drinks and plans for weight loss such as Ardens Garden Detox or the Arden Detox 2 day cleanse plan.  But, is it possible to do a 2 day detox diet plan or 2 day juice … Read more

A popular weight loss question is: Can I lose 2 pounds in a day, or how can I lose 2 pounds a day?  Searches for tips for how to lose 2 pounds a day are increasingly popular, given the prevalence of obesity in the United States and other Western countries. But can you lose 2 … Read more

People have turned to various detox diets and cleanses for centuries, even though it may seem like a relatively fad to lose weight. Depending on the particular detox diet you are following, you may expect to see different things leaving your body when you detox. For example, some TV commercials that try to sell detox … Read more

The very concept of eating bananas for weight loss as a diet plan can be counterintuitive. Many people associate bananas with being a high-carb fruit with a lot of sugar, and in our current compendium of popular weight loss diets, carbohydrates and sugar, in particular, tend to be demonized. So, what is the banana diet? … Read more

Caffeine is the most commonly used psychoactive drug in the world, and the majority of adults use some form of caffeine on a consistent or occasional basis to provide a boost of energy. But, knowing how much caffeine is in Coke, how much caffeine in Diet Coke vs coffee, how much caffeine is in Coke … Read more

A common weight loss question is: How much weight can I lose in 4 weeks, or how much weight can I lose in a month?”  After all, many people are carrying extra body weight and would love to lose weight, but having a defined deadline like a 4 week weight loss plan makes it easier … Read more

There are many different approaches to losing weight, but most weight-loss diets have one thing in common: caloric restriction. In other words, whether you are following the keto diet, Paleo diet, some other low-carb diet, a low-fat diet, or a fad weight loss diet, you likely have to cut calories from your diet. A zig … Read more

Most people who enjoy bananas simply peel and eat the banana or slice it and incorporate sliced banana into whatever cereal, yogurt, smoothie, etc. that they are going to eat. However, boiling bananas is another approach to eating bananas. If you have never eaten boiled bananas, it likely sounds bizarre, prompting you to ask questions … Read more

There are all sorts of fad diets that ebb and flow in popularity over time, one of which is the 7 day grapefruit diet plan. Like many weight loss diets, there are a lot of questions and points of confusion about the benefits of this diet weight loss versus the risks relative to other weight … Read more