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Sticky Post
17
Aug

Sleep

Having a great nighttime routine can help you sleep better, maximize your fitness results, and even improve your work, schooling, and social life. Yes, you really could sleep your way skinny! It sounds like a scam late-night infomercial, but this report by the National Sleep Foundation shows that it may be true. In the 16-year long study, people who slept for 5 or fewer hours a night were at a 30% greater risk to gain weight than those who snooze for 7 hours! Science of Sleep There’s lots of science involved in this finding, but mostly it has to do with hormones. When you...
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Sticky Post
30
Jul

Stress and Weight loss

Are you having massive difficulties losing fat, gaining muscle, improving energy or sleeping again? Then, you might want to listen up. Yes, stress surrounds us daily—you can’t avoid it. But way too many of us are fighting an uphill battle with protecting our health, and chronic stress is sabotaging our lives. Every time you do something your body perceives as a challenge, it activates the sympathetic nervous system, which manifests as an accelerated heart rate, sweat, adrenaline increases, cortisol, etc. In the short term, this is all great and important, but the issue in today’s society is, it’s too prevalent. Not by choice,...
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Sticky Post
23
Jul

Hormones and Fat Loss

Weight loss and fat loss are not the same thing. You can be burning calories and losing weight, but those calories and that weight may or may not be fat. In fact, the one-size-fits-all weight loss model of “eat less and exercise more” can result in muscle being lost as readily as fat. The greatest health challenge of this century is the obesity epidemic. According to the 2008 National Health and Nutrition Examination Survey, close to 70 percent of Americans are overweight and over 30 percent are obese. And here is the bitter truth: The “eat less, exercise more” model...
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Sticky Post
14
Jul

Willpower is Overrated

Why Willpower Doesn’t Work! So, you’re relying on sheer willpower to crush tonight’s craving for chips, salsa, and a nice cold beer are you? You’ll just dig deep and power through it because you’re strong like that… And after all, it’s officially tomorrow—the day you said you’d start to be ‘good,’ so you really have no other choice… Sound familiar? Well, guess what? You’re going to need a better strategy. Because I can confidently tell you willpower doesn’t work! Not for long anyway… It’s impossible to create new healthy habits and behaviors if you’re relying on willpower. You’re simply setting yourself up for...
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Cardio And Endurance Training
Sticky Post
30
Jun

Smart Cardio

Some people love cardiovascular (cardio) training, and some people don’t. Most people think that the key to weight loss is lots of cardio and lower calories. That’s an argument for another day but let’s agree that some cardio does play a role in weight loss and weight maintenance. When it comes to exercise there isn’t just one thing that can do it all. Strength training comes close but doesn’t have it all. I am well known for advocating that people lift weights to change their body composition. So much so that it has become the cornerstone of our training philosophy...
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Sticky Post
15
Jun

Consistency

Intensity<Consistency When scrolling through Facebook, magazine covers or late night tv at any given moment, advertisements about a new “super supplement” and the next best workout program for all your trouble areas will undoubtedly be part of the feed. The constant flow of unfeasible diet plans and extreme workout programs that simply don’t work for the majority of the population results in confusion and increased obesity rates. The “go hard or go home” mentality may be good at times or for some situations, but going hard all the time is not a recipe for optimal health. Consistency is the key...
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10
May

5 Ways to Get More Protein

Most people think protein is for hardcore bodybuilders or professional athletes but in reality, it’s the magic maker of the macronutrients. Not only does it aid in lean muscle gain and fat loss, but it also supports your metabolism and the stability of your blood sugar (aka helps keep you from reaching for the office cookie jar mid-afternoon slump). When you’re not eating enough protein, your body actually starts to break down muscle and other tissues to get the amino acids it needs. This also can decrease your immune system’s functions and make you more prone to injury. That’s the...
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3
May

Training and Nutrition Philosophy 101

In the days of social media where so many people are fit pros, certain things sell. Taking your shirt off and showing more skin, workouts that look so intense, only a professional athlete can really get through without falling to the floor looking like a hot and sweaty mess, and diets that seem too good to be true make the money. I have wanted to fall into this marketing trap many, many times. I have not taken this plunge, which may be the reason I don’t have more followers on Facebook and Instagram. But I am ok with that because...
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26
Apr

Meal Prep Tips

“Fail to plan and you plan to fail.” This couldn’t be more true, especially when you are trying to reach specific nutrition goals. However, food prep can be intimidating for a lot of people, especially if you don’t like to cook or don’t know your way around a kitchen very well. Just like fitness and exercise, we shouldn’t overcomplicate food and nutrition. Keeping it simple is always the best method, especially when you are new to the game. 1.  Begin With The End In Mind Write out 3-4 meals that you want to eat over the next week.  Make sure...
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18
Apr

The Truth About Daily Weight Gain

Short term scale changes are never significant. The scale can really mess with your head. Especially when you know you’re doing all the right things to make the number drop, yet it still seems to fluctuate from day to day. ⁣ ⁣ Please know this. The scale is not the end all be all marker of progress, and there are so many variables that can make it look like you’re actually gaining weight, when in fact you are still on the right on track.⁣ That is why we recommend periodically (every 2-4 weeks) getting an InBody Analysis. Our InBody can...
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