twitter-icon facebook-icon instagram-icon googleplus-icon VISIT OUR SISTER SITE
  twitter-icon facebook-icon instagram-icon googleplus-icon

Slimmer WITHOUT Exercise

You read that title correctly: “Slimmer WITHOUT Exercise.” Non-Exercise Activity Thermogenesis, also know as “NEAT,” needs to be on your radar. The data is compelling. The simplest application? Here:

Employ short bursts of movement (non-exercise)

repeatedly and often throughout your day.

That’s it.

Easy, peasy.

In understanding NEAT, remember that BMR (basal metabolic rate) is altered through increasing your lean body mass. (Which, by the way, is Blakely FIT’s mission*) NEAT, on the other hand, addresses your everyday, non-exercise level of movement. How much time do you spend sitting still, walking to a meeting, gardening , shoveling or carrying your kids up the stairs? The data illustrates that these short bouts of movement (again, non-exercise) have a tremendous impact on your body’s ability to maintain a healthy weight, lose weight and more importantly, decrease your risk factors for significant health concerns.

The take away? Put that walk to the water cooler on a pedestal. Place the distant parking spot in your mind like a trophy. Elevate that dance to the Frozen soundtrack in your list of “great things I did today.” Value the small bouts of movement through out your day and slowly, steadily increase their frequency. The more you do them the more benefits you reap. And all without exercise.

Want more information?

13 minute Dr. Levine video

Book on Amazon

USA Today Q&A with Dr. Levine

*BMR continued…Strength training increases the amount of lean muscle we have and in turn increases our daily calorie expenditure even when we are at rest – awesome, right?

Worried about Diabetes?

Studies have proven the significant benefits of aerobic exercise in the prevention of type 2 diabetes. The impact of muscle strengthening exercises has been unclear, until now.

A new study sheds light on the implications of strength training for women in the fight against diabetes. In short:

“Our study suggests that engagement in muscle-strengthening
and conditioning activities (resistance exercise, yoga, stretching, toning) is associated with a lower risk of T2D. Engagement in both aerobic MVPA [sic: moderate and vigorous physical activity] and muscle- strengthening type activity is associated with a substantial reduction in the risk of T2D in middle-aged and older women.”

-PLOS Medicine Editor

Ladies, you can improve your odds. Incorporate resistance training into your weekly routine. This study (of 99K women over 8 years) reports benefits in as little as an hour a week. Reach out if you would like help, I’d be happy to hear from you.

Full study here: Muscle Strengthening and Type 2 Diabetes 

Diabetes is a major health concern facing the United States. The Center for Disease Control and Prevention reports:

  • Diabetes is the seventh leading cause of death in the United States

  •  Overall, the risk for death among people with diabetes is about twice that of people of similar age but without diabetes.

  • Diabetes is the leading cause of kidney failure, non-traumatic lower-limb amputations, and new cases of blindness among adults in the United States.

  • Diabetes is a major cause of heart disease and stroke.

Women Are Missing Out

Precor conducted a study of 500 women ages 18 to 55+ years of age and discovered women are not strength training as much as they would like to. Why are they holding back from utilizing this incredible tool? Here are the top ten reasons women do not strength train. We have included Blakely Fit’s solution to each. train@blakelyfit.comBlakelyFitDumbbells

1. Happy doing their cardio workouts I must say, I love to hear women are happy doing their cardio workouts. However, cardio does not provide the daily metabolism improvements, bone density improvements and appearance changes (among others) that strength training does.
2. Don’t want to look big and bulky, like a bodybuilder I understand this concern but it is unfounded. We, as women, do not have enough testosterone. It is VERY difficult for women to create a body builder physique.
3. Boring New Blakely FIT client tweet:@BlakelyFit It was really fun- I’m actually looking forward to more. Not something I say a lot about exercise. 🙂 #healthy
4. No one ever showed them how to use the equipment Valid excuse but your gym should have floor staff on hand at all times waiting to help you. If not, train with us for three months, we’ll show you.
5. Don’t have time for strength training All Blakely Fit sessions are 25 minutes in length for this reason. My Squat, RDL, Pull Up, Dumbbell Press workout yesterday took 21 minutes. You have the time.
6. Feel self-conscious doing strength training I often encourage self-concious clients to rely on the vanity of others. People in the gym are often more concerned about how they look than how you look.
7. Strength training is too complicated Program design is complicated. Strength training itself if pretty simple if you have a basic understanding of what you are doing.
8. Strength training is for serious athletes Of course, but, it is also an incredible tool for women wanting to lose weight, prevent osteopenia / osteoporosis, increase their resting metabolism, improve their self esteem, brain cognition, depression, and anxiety, reduce chronic fatigue, acquire better glucose and insulin sensitivity, and change the state of their body.
9. Need to hire a personal trainer to learn how to use equipment,
cannot afford personal trainer Yes, you do need to hire a great personal trainer to strength train well (just as you hire a hairdresser and mechanic.) Strength In Numbers is our lower price point solution. Women love it.
10. Have injury that prevents from participating This is an important concern. All Blakely Fit clients undergo a complete Assessment and quarterly Reassessment to ensure safety as well as addressing individual medical considerations.

Don’t miss out on Strength Training, ladies! It really is an incredible tool. Email or call with questions.  773-680-6824

All You Need Is Love…

LOVE SOUP that is!

Love soup in jar

Sometimes a delicious, healthy, home cooked meal makes all the difference. Love Soup is high in fiber, inexpensive and something you could make a month in advance or even give as a gift. How many recipes can tout that? Enjoy!

Jar ingredients: bottom up layers in a quart sized jar (pasta sauce jars work well)

  • 10 beef bullion cubes (or 10 vegetarian soup base cubes for vegetarians)
  • 1/4 cup dried minced onion
  • 1/2 cup dried split peas (green or yellow or combo)
  • 1/2 cup Creamettes
  • 1/4 cup barley
  • 1/2 cup dry lentils
  • 1/3 cup long grain white rice
  • 1 cup uncooked tricolor rotini or spiral pasta to fill jar

Love soup in bowl

Soup cooking instructions to include with jar:


In a large kettle, brown 1 or 2 lbs of lean ground beef or meat alternative. Remove tricolor pasta from top of jar and reserve. Add the rest of the jar contents to the kettle with 12 cups of water. Bring to a boil. Then, simmer 45 minutes. Add tricolor pasta and simmer 15 minutes more. Serve with your favorite bread and salad. Serves six to eight.  Enjoy!

Note: You may also use Italian sausage, meat substitute or stew meat, instead of ground round.  Feel free to add any leftover cooked vegetables or chopped tomatoes (add any raw vegetables at beginning.)

If too thick, add a can of broth or water.

Child Making Love Soup Blakely Fit

I had my daughter help with her teachers’ gifts last year. She loved it! Make a funnel out of foil or parchment paper to help with their aim. We tied ribbons on the jars and included a little card with instructions (email if you would like a copy.)

Love soup in bag

To help with future dinners, I actually make several at a time in resealable bags. Then, when it’s time to cook, I just brown some ground round, add water, bag ingredients and simmer. Everything cooks in one pot. Dinner is ready in an hour with little actual work in the kitchen.


What do you REALLY want?

Why?As you decide plans for the fresh year ahead, I’d like to toss a small game changer your way: relentless candor.

Our inner dialogue might go something like this:
“I really need to get in shape.”
Our resolution might be a two part:

  1. join gym
  2. exercise everyday

Outside of this change being too drastic, there is a fundamental problem. The desire is too vague. The guts of the goal haven’t been exploited. And that’s a shame.

Solution: try “Why?” and travel to a better resolution.

For example: “I really need to get in shape.”
OK, why?
“Because I don’t feel healthy.”

Why is that a problem?
“Because I feel tired all the time.”

Why is that a problem?
“My work schedule comes first and then I don’t have much energy left for personal priorities.”
Why does that matter?
“Because I’d like to start dating again and that takes time and energy.”

Anything else?
“I think I would feel sexier and more confident if I was in better shape.”

OK, why does that matter?
“Because being as unhealthy as I am right now, doesn’t feel like I’m myself anymore.”

And there we have it. More emotional and specific reasons for being healthier. Be honest and forthcoming. Don’t stop until you feel you have hit something powerful. Your answers and reasoning might be quite different of course but the idea is the same. This process involves “relentless candor.” It may not be pretty or easy, but if it is your truth it will work more effectively than something generic. Give yourself a few minutes and get to know your why. It will make all the difference.

Email if you would like my help I’d be delighted to have you join us for Strength In Numbers.