Blog Articles
31
MAR
2025
How Long Does Body Recomposition Take
One of our biggest challenges when we start to lose weight is ensuring that we keep developing muscle mass. Our metabolism depends on muscle mass to function optimally. Muscle burns fat at rest is something we've all heard before. If the first goal is fat loss, the next goal should be
26
MAR
2025
Save your Cardio for Something Fun
Cardio should not be a chore. In fact, it should mimic more real world activities to build heart health and increase bone density. Weight bearing activities like walking, running, hiking, or playing sports are way more fun than slaving away over an elliptical machine. The machines are grea
15
FEB
2025
The Problem with Supplements and Liver Toxicity
Many people take supplements to help improve their health. Most vitamins and supplements are generally safe, but experts are now cautioning about overdosing on beneficial supplements to try and "speed up" the outcome. Liver health can be impacted severly when people decide to go against th
22
JAN
2025
Cold Plunge Benefits for Men and Women
You may have seen photos of pro athletes jumping into a cold plunge tub after a game or competition. There are many benefits to shocking your body after a workout session with an immersion of cold water like lowering inflammation, boosting brown fat (the type of fat that burns calories), b
15
JAN
2025
A Heart Healthy Diet Requires a Plan
Many of us have started to clean up our diets as we normally do at the beginning of the year. Getting back to a healthy eating routine can take a bit of effort. That can include doing groceries with a plan in mind of how to address your macronutrient needs. We've heard of tracking our
04
JAN
2025
Men - You Need to Stretch More
One thing that is a very common occurrence in our male clients is that they have limited mobility and flexibility. Many men think stretching is something that women do or is not as important for them to incorporate into their routines, especially when they are younger. This is far from the
30
DEC
2024
Your Goal Should be Body Recomposition
We talk about body recomposition more these days with the advent of weight loss medications where one of the side effects is losing muscle mass. Unless people make lifestyle changes including some form of strength and resistance training, losing muscle mass is not an ideal. Muscle protects
04
NOV
2024
When is the Right Time to Start a Fitness Program
We've all had moments where we knew we should workout and found something else to tackle instead. We have good intentions of getting to the gym, but quit after a few tries because it's so much effort. Like everything in our lives, fitting in a workout needs to be a priority if one
22
OCT
2024
Women and Cyclical Training
That time of the month can be a struggle for women in their reproductive years. Pre-menstrual symptoms can range from being debilitating to generally uncomfortable. How does your cycle affect your exercise routine? There's research that emphasizes when performance gains are possible vs
03
SEP
2024
Aging Gracefully with Exercise and Nutrition
People take the advantage of youth for granted. You never think in your 20's or 30's that weight can creep up on you quickly just by consuming the wrong food or forgoing your workout for a month. After your 40's and 60's, bodies age quicker than in any other decade of life.
19
AUG
2024
Benefits of Low Intensity Interval Training
There are many group programs out there emphasizing the benefits of HIIT (High Intensity Interval Training). This type of workout is characterized by periods of high impact exercise followed by timed rest and recovery. HIIT is known to spike your heart rate to 80-95% of its maximum rate. F
17
JUL
2024
Why Building Muscle Increases Longevity
Exercise is the fountain of youth. When you move your body in different directions, lift weights, increase your cardiovascular health, you decrease all cause mortality (dying from various causes). Building muscle is vital to stave off metabolic illnesses later in life. If you haven't b
15
APR
2024
Menopause Changes How you Exercise
Women over 40 generally are known to gain weight due to hormonal imbalances as their bodies experience peri-menopause. For women who have already hit menopause, they have realized how important it is to maintain and build muscle to ensure their bone density remains strong as they age. The
17
MAR
2024
Quitting Before the Magic Begins
Did you know that 80% of people who start going to the gym in January will quit their fitness routines by the end of March? What happens is that when you go hard by doing dry January (quitting alcohol for a month), eating healthier after the holidays, going to the gym daily after January 1
26
DEC
2023
Best Fitness Advice for Men over 40
As you age, you may have noticed that you are putting on more weight in your midsection and it seems like you have to work out twice as hard to make the same gains as you did when you were younger. Men have a harder time building muscle in their 40's due to fluctuating hormones like de
19
DEC
2023
Why HIIT Doesn't Work for Women Over 40 to Lose Weight
If you are a woman between the ages of 38 and 50, you might be noticing that you gain weight a lot faster than you used to regardless of what you're eating or how often you are exercising. When women go into perimenopause, their bodies go through hormonal changes that can cause cortiso
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