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    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 we all associate the holidays with, because you’re going to do it anyway. And if you think we’re not partial to a few pints and pies over Christmas then you’d be very wrong. ....

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    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 At a high level or even sometimes at a starting point in your journey to change your body, and I know this is a hard ....

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  • 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 correctly identify the progress that you are making and ensure that you are losing fat and gaining muscle. ⁣ We don’t live in a ....

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  • Meal Prep Tips

    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 they are sustainable i.e. fish that you cook on Sunday probably won’t make the best lunch option on ....

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  • Smart Cardio

    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 here at Strive. The simple reason is that it provides the most bang for the buck. Strength ....

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  • Willpower is Overrated

    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 ....

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  • Hormones and Fat Loss

    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 of weight loss has not worked. The reason? Calories don’t control metabolism, hormones do. ....

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  • Stress and Weight Loss

    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, of course, but as a ....

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  • 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 are low on sleep or restless, your body produces ghrelin, which increases hunger and cravings. At ....

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