Tricks and tips to keep healthy habits this holiday season! The real trick is going into the holiday season not with a restrictive mindset, but with a realistic one. Managing your eating and activity levels, rather than limiting or avoiding, is more positive and will help you have a more enjoyable holiday! 1. DON'T FREAK OUT!!! Stress has an overwhelmingly negative impact on your body's healthy tissue and causes your brain to secrete cortisol, your body's catabolic hormone, w

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Ways to stay focused on your fitness goals while on the road for business or vacation We've all been there.. You feel like you have several good weeks under your belt working towards your fitness and wellness goals - diet has been on point, no fast food, trained hard during the week - and then you realize you're on the verge of an out of town stint. Whether you're going on a business trip or a family vacation, it is easy to let a deviation from your normal routine give you an

A "color by the numbers" approach to creating your next workout! Just pick one exercise from each category and get to work! Repeat circuit minimum of 3 rounds. (modifications in parentheses) *For general instruction on most of these exercises refer to Top 10 Bodyweight Exercises for Beginners. Legs Hamstrings, Quads, Glutes, and Lower Back Squats (box sits) 20 Step Up 15/leg Step Back Lunge 10/leg Core Rectus Abdominus (6-pack muscles), Obliques, Lower Back, Transverse Abdomi

Your definitive ranking of the best body weight exercises from your friendly neighborhood fitness center! Qualifier: Exercises are ranked according to their overall effectiveness in improving strength, conditioning, and overall functionality in your musculature. 10. Jumping Jack Technique: Stand feet together, shoulders down and back, core engaged. Simultaneously hop spreading your feet to shoulder width and raise your arms overhead (like a standing snow angel) then return ba

Your Basic Introduction to Fitness Nutrition *Disclaimer* The following is a series of general nutrition information in the context of exercise and general wellness. None of my statements on nutrition are meant to address any medical condition including but not limited to diabetes (1 and/or 2), heart dysfunction, etc. Introduction: Components of Fitness Nutrition What is a calorie? Macro vs Micro? What are Proteins, Carbohydrates, and Fats and why should I care? A calorie is

An introduction to resistance exercise scheduling, reps & sets, and rest. Regardless of how many movie villains have said it, resistance is FAR from futile. In fact, if your fitness goals include anything other than running marathons or iron man races, it is imperative that you feature resistance exercises in your exercise program. "BUT SIR! DON'T YOU KNOW USING RESISTANCE EXERCISES IN THE FORM OF FULL BODY CIRCUITS IS MORE EFFECTIVE FOR INCREASING VO2 MAX THAN STEADY-STATE C

What is "Cardio"? Depending on who are you talking to, you will undoubtedly get a myriad of responses to this question. "45 minutes on the Treadmill." "Early morning walk around the neighborhood." "50 burpees!" "Sprint til you puke!! Ahhhh" Woah woah woah.. little too intense there.. yeah right there.. at the end of the list. whoops. So which one is correct? Which one should I be doing? Which one is right for my goals? The short answer is that they are all correct in the sens

As you try to recover from the hard work you put in on , there are a few really simple things to keep in mind that can keep a day of soreness become a 3-5 day struggle: 1. Keep Moving - The worst thing you can do for sore muscle is sit on it and wait for it to go away. Nothing too strenuous but just enough to encourage better blood flow. 2. Stretch - Maintaining flexibility is a huge part of preventing injury, especially in the first month of going from no physical activity t

Full disclosure. This is my first ever blog post. I know.. very un-millennial of me. If my generation had a collective consciousness that could communicate it would probably tell me how ashamed of me it was and ask me if I had blogged my breakfast yet... I haven't by the way. It's not that I'm above that or I don't make beautiful, post-worthy breakfasts, I just have a very simple see breakfast - eat breakfast policy. Maybe I'll get around to it one day. If I remember. If. Any