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Tuesday
Apr232019

A science-backed guide for working out while sick

What do you do with your workout routine when you’re under the weather? Are you someone who ignores the symptoms to crank out your daily workout at all costs? Maybe you’re they type who ghosts your workout partner at the slightest hint of a stuffy nose? 

What if neither approach is optimal? 

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Tuesday
Apr162019

Active vs. Passive Recovery: Why you need both

Recovery is a hot topic right now and a lot of members are talking about it. One of the first things I actually teach all of my clients is that they don’t actually get more fit in the gym, they get more fit when they adequately recover from what they did in the gym. The better that you can recover, the more positive stress your body can tolerate, and the more results you can achieve with exercise. However, there are quite a few barriers that can get in the way of this. 

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Monday
Apr082019

The science behind cravings and keeping them in check

At some point or another, we’ve all experienced cravings and have likely wondered where they came from. Taking a closer look, cravings are a strong desire for a specific food, taste or texture. When we experience feelings of natural hunger, it’s a physical sign from our body telling us that it needs more fuel in order to have energy so it can function properly. 

When comparing the two, hunger is a signal that your metabolism is revved up and looking to break down nutrient-dense food for energy, whereas cravings can stem from many different underlying causes and stem from some sort of physiological imbalance going on inside, including nutrient deficiencies, stress hormones, or poor lifestyle habits.

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Tuesday
Apr022019

Science-backed reasons to stop ignoring stress

With over-packed schedules, career demands, busy family lives, and even fitting in important healthy habits like meal prep and exercise, there’s little time for rest and recovery. It’s the American Way. We’re inundated with stimuli all day long, from the moment we wake up until our head hits the pillow. What’s more, we pride ourselves in being busy and productive. Many of my clients tell me they thrive off of the stress and even label self-care as lazy, self-indulgent, or just flat-out unnecessary. I, too, am guilty of powering through and ignoring the warning signs of too much stress.

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Friday
Mar292019

Tips from 4 people who have lost 10 pounds and kept it off

There’s no doubt that achieving a weight loss goal is an incredible accomplishment, but when we don’t have a long-term strategy in place for how we plan to maintain our results, our chances of slipping back into old habits is extremely high. No matter where you are in your own journey, to help you avoid falling off track, we’re giving a first-hand look of how four individuals got started, stayed committed and continue to live a healthy way of life every day.  

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Tuesday
Mar192019

A guide to eating your best when away from home

When we’re in a hurry, trying to find healthy food options isn’t always convenient. Whether you’re in need of a quick snack or a healthy on-the-go meal, our hunger and cravings can get the best of us and sometimes give way to poor eating decisions.

No matter where you find yourself, remember that preparing or picking out healthier food options is possible – all you need is a sound strategy. As a general rule of thumb, our food selections should incorporate some type of lean protein, healthy fat and good-for-you carbohydrates so that we feel full, energized and less likely to succumb to cravings later on that may eventually lead to overeating.  

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Monday
Mar112019

Here's when calories really matter 

The divide continues to grow between those who swear by the “calories in vs. calories out” method and those who tout that body composition changes will come by following a nutrient-dense whole-food diet. When counseling clients, starting out many of them have these types of pre-conceived beliefs on how they should be losing weight or making changes to their body composition overall. Acknowledging calories continue to be a hot topic of conversation, we’ll dive into the science of calories, the complexity of them and when they really matter.

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