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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...

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...

“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...

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...

Plateauing or plateau – a state of little or no change following a period of activity or progress. You jumped in with both feet in January and have been hitting regular workouts and eating well. Early results were encouraging but then….SCREECH! Your results slow down or come to a halt. The truth is, everything works for about 6 weeks. The increased activity and lower caloric intake challenges the body to find a new normal. Not the body has begun to adapt and we must find a way to make some tweaks to your daily lifestyle and workout habits. The Plateau...

6 Tips to Keep The Holidays from Ruining Your Fitness With the Holiday Season (and it’s myriad of parties, family get togethers, office snacks and the random neighbor dropping off treats) being in full flow, it can be a tough time to stay on top of your health and fitness goals. A slice of pie here, a cup of egg nog there, and how could you possibly say no to seconds and thirds when it would be a personal affront to Grandma? This isn’t an article telling you to say no, or don’t enjoy the delicious food and drink that...

The Only Person You Need to Be Better Than Is The Person You Were Yesterday! Going to the gym isn’t a punishment for what you ate or how much you sit, fitness is a celebration of the fact that you are alive and can still move. Fitness isn’t something you only do at a gym; fitness for life means you either approach your body and mind with respect, or you disrespect the gift of your own life and health and then everything that defines a healthy human being, such as the ability to pick up a grandchild or to walk...

Key Concepts in Fat Loss Training With all the misinformation spewing forth from the internet, infomercial and media regarding weight loss it can be confusing figuring out how to get started and make progress. Body wraps, cleanses, diets, boutique workouts all promise results but each average a 90% failure rate. By combining small nutritional changes with effective exercise strategies, fat loss will happen over time. 1 & 2: Correct Nutrition It’s so important it had to be listed twice. Correct nutrition, to us, means: eating frequently, having protein, vegetables and healthy fats with every meal, eliminating grains, limiting starchy carbohydrates and vegetables...

Let Your Results Snowball with the Goal Snowball! What is your goal for 2017? No matter what the end goal is, we encourage you to use the goal snowball! Goal setting is still hard for most people. We often meet clients who are interested in losing fat and decide that they will start daily cardio, weight train four times per week, eat six small meals, cut calories by 20%, reduce their simple carb intake, drink more water, get more sleep and reduce the stress in their lives. These are great goals — but most people are trying to do too...

10 Do’s and Don’ts to Consider Before Joining a Gym This New Year! As we enter the height of the resolution season, gyms and fitness centers across the country will see an influx of new and new again fitness enthusiasts. As a gym owner with over 20 years of experience in the industry, I write this to help unmask the gimmicks of the fitness industry and guide those that want to join a fitness center on the right way to start and not get trapped. # 1 Do Not Pay and Enrollment Fee If the fitness center or gym has...

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5 Ways to Get More Protein

Training and Nutrition Philosophy 101

Meal Prep Tips

The Truth About Daily Weight Gain

Why You Plateau and 5 Ways to Break Through It

6 Tips to Keep The Holidays from Ruining Your Fitness

The Only Person You Need to Be Better Than Is The Person You Were Yesterday!

Key Concepts in Fat Loss Training

Let Your Results Snowball with the Goal Snowball!

10 Do’s and Don’ts to Consider Before Joining a Gym This New Year!