11/2/15

Trying holding the Plank Pose (the upper part of the push up position) for as long as you can. Remember to keep proper form (straight back and hands positioned under your shoulders for alignment). This exercise helps strengthen your core as well as your arm muscles.

10/2/15

Like this post if you’ve worked out in the last 24 hours!

9/2/15

Could you go one month without drinking any soft drinks?

8/2/15

Part of a balanced life is getting enough Vitamin P – Pleasure! Incorporate activities that you enjoy into your daily life and you’ll feel less stress and more energized.

7/2/15

Don’t like the taste of water? Add some zest! Add a slice of orange, lemon or cucumber to your water. Or add in some berries and a mint leaf! Don’t let anything stop you from drinking enough water throughout your day.

6/2/15

People transform their lives when the thought of remaining the same is no longer desired. Are you ready to transform a part of your life?

5/2/15

Know Your Oats! Whole oats or quick-cooking oats are delicious breakfast cereals. But beware of hidden sugars. Try to stay away from instant oatmeal and cold cereals that have sugar in the first two ingredients.

4/2/15

Does exercising seem really hard? Are you able to do as much as you would like to do? Keep two important points in mind. First, exercise only gets easier and you’ll be able to do more and more as time goes on. Second, focus more on how many times you worked out during the first couple of weeks versus how much you’re doing. For many people simply getting into the habit of exercising several times a week is harder than the exercise itself. Just do it!

3/2/15
Believe us… we can get you to a place where you want to workout!
2/2/15
Avoid burnout. To see if you’re over-training, check your pulse first thing in the morning the day after a workout. If it’s 10 beats per minute or more above normal, your body is still recovering.
1/2/15
Exercise one arm at time. Do a set of shoulder presses with your left arm, then do a set with your right. Doing it one at a time allows you to have better form and focus on each muscle.
31/1/15
Lift weights to run faster. A study in the Journal of Applied Physiology found that 8 weeks of resistance training improved experienced runners’ 5-K times by 30 seconds.(15/10/13)
30/1/15
Get stronger legs by doing lunges in reverse. This forces your front leg to work throughout the entire exercise. Use the same movement pattern as in a traditional lunge, but step backward instead of forward.
29/1/15
Think more about what you should eat, and less about what you shouldn’t eat.
28/1/15
Good health isn’t a gift. It’s a habit you can cultivate.
27/1/15
Take a one-minute challenge right now! Do as many jumping jacks as you can in the next minute! Ready… set… go!
26/1/15
Green Giant Vegetable Juice Recipe –3 to 4 cups washed green grapes
1/2 cup fresh cucumber
1/2 cup fresh zucchini
1/2 cup frozen or fresh sweet peas
1 stalk celery, cut into approximately 3 – inch pieces
1/2 to 1 cup of broccoli
1/4 to 1/2 medium sized avocado, peeled
Optional: Add tofu, wheat grass or sweetener to taste.Add all of this to your blender and blend!
25/1/15
Exercising the body is recommended, but exercise the brain too. Learning new tasks is one way to keep alert. Learn a new sport, craft or language to help stay mentally young.

24/1/15

Staying physically active on a regular, permanent basis can help prevent or delay certain diseases (like some types of cancer, heart disease, or diabetes) and disabilities as people grow older.

23/1/15

Regular exercise can improve some diseases and disabilities. It can improve mood and relieve depression, too.

22/1/15

Spend time with people who have the habits you want to develop.

21/1/15

Exercise is not the sole determinant of health any more than diet is.

20/1/15

What are your New Year’s resolutions? And how are you doing with them right now?

19/1/15

A big danger when beginning to work out is doing too much too soon, leading to injuries that can put at least a temporary end to your exercise program. On the flip side, you can also think you’re weaker than you really are! We can help you find the best routine for your current level.

18/1/15

Don’t diet. Change your life.

17/1/15

Not only does workout variety help fight boredom, it develops your body in better ways.

16/1/15

Frequency is important; exercising for sixty minutes once or twice a week will not give you the same results as doing 30 minutes most days of the week.

15/1/15

Work toward the goal of doing thirty minutes of some type of aerobic activity at least five days a week.

14/1/15

Believe us… we can get you to a place where you want to workout!

13/1/15

The inner voice that says you don’t have time for exercise is lying.

12/1/15

Do not wait for energy to come when you are tired; create it by expending effort. You can easily prove to yourself that this principle works. Just try it.
11/1/15

If it sounds too good to be true… it probably is. When it comes to losing extra weight the best remedy is good old activity and proper nutrition.

10/1/15

Bad knees? Don’t let that stop you! There are plenty of activities you can do to get in shape and lose body fat without injuring your knee.

9/1/15

The human body is meant for movement. A wide variety of modern epidemics, from heart disease to diabetes to osteoporosis, are rooted in our sedentary lifestyles. Lifelong physical activity is crucial to optimum health.

8/1/15

What’s one thing you can do today to move towards being the person you want to be?

7/1/15

One way to instantly slim down – stand up straight. Having good posture benefits your core muscles, especially your back.

6/1/15
Spend twice as much time stretching your tight muscles as your flexible muscles. Focus on problem areas instead of muscles that are already flexible. This will help you become more flexible.
5/1/15
Practice cycling one-legged to ride more efficiently. This forces you to concentrate on pulling up at the bottom of the stroke, which better distributes the work among the major leg muscles. Lock both feet on your pedals, but let your left leg go limp while you do all the work with your right leg. Do this for 30 seconds, then switch legs. Ride normally for 5 minutes, then repeat the drill.
4/1/15
Eat as many whole, fresh foods as you can within your meals. The more whole, fresh food you have, the less processed, sugary nutrient-depleted food you’re consuming.
3/1/15
Go nuts! Get a mix of your favorite nut (almonds, walnuts, etc) and some raisins. Then around 3pm have a handful. This has been shown to increase afternoon energy and productivity.
2/1/15
If you work in an office, get up every 30 minutes and go for a walk. If you have an office with stairs, run up and down the stairs every couple of hours. Get your blood flowing and your muscles moving a few times throughout your day. Your body will thank you for the extra activity! Do you have any other tips to share?

1/1/15

It’s okay to eat out but don’t order the burger or fries. Go for a nice salad instead (get a low calorie dressing) or any other healthy meal that tickles your fancy. Junk food is full of empty calories that do nothing for your body but put on extra unneeded and unhealthy fat.

31/12/14

When you’re leaving for the day, pick up a few pieces of fruits and eat them throughout the day. Fruits are great for their nutrients and vitamins and are often times much healthier than other snack foods.

30/12/14

Have your exercise routine fit your lifestyle. If you absolutely hate waking up early, then doing a 5am routine may be too much. If you absolutely hate jogging in the cold, don’t start a jogging routine outside in Winter. Find what you do enjoy or can learn to enjoy and incorporate that into your workout. Trainers are great at helping you discover new ways to workout!

29/12/14

Walk when you can! Often times we do things while sitting, but they can easily be done while walking. For example, when you’re on the phone… take a walk. If you’re in the office at least stand up, stretch a bit and pace about.

28/12/14

You can be the inspiration someone else is looking for. Share your struggles and successes with those you love. You’ll gain support and community and provide motivation, encouragement and support for others.

27/12/14

Does your workout routine need a facelift? Changing your intensity or frequency is an easy way to change up your routine to ensure continuous weight loss.

26/12/14

Get all of your starting measurements so you know how far you’ve come! Ideally you want your body weight, body fat percentage and your body measurements (waist, thighs, arms, etc).

25/12/14

Working out everyday is not good. Be sure to take your rest days!

24/12/14

Just starting a new workout routine? Go slowly and focus on proper form instead of ramping up the intensity. Most injuries occur because a bad form. Ask one of us for help!

23/12/14

Avoid crash diets. The best thing you can is eat as many fresh whole foods as you can and couple that with a great workout routine that is geared towards your specific goals.

22/12/14

Have 5 or 6 mini-meals instead of 3 king-sized meals each day. Doing this helps your blood sugar level stay even.

21/12/14

Choose bread with higher fiber and vitamin levels. Generally sprouted bread is a great choice and white bread is not.

20/12/14

Think about what you’re adding to your coffee or tea. If you add in cream and sugar be sure to count for the additional calories as well as carbs, sugar and fat counts.

19/12/14

Create an eating schedule. Plan out your day and when you’ll have your meals and snacks. Eating at the same time, or near the same time, each day will serve as a reminder for us to eat a healthy and nutritious meal. Keeping a regular routine also helps regulate blood sugar levels.

18/12/14

Think before you eat. Many of us eat mindlessly. Each time you’re about to eat something ask yourself this one simple question: Will this help me get closer to my ultimate goal?

17/12/14

Today’s goal: eat at least 5 servings of fruits and vegetables.

16/12/14

Become a veggie lover. Try picking up a veggie that you’ve never tried before. Research how to cook it and incorporate it into one of your meals. The more you learn about different veggies and how to cook them the more variety and flavors open up to you. This is a tool you can use to combat frustration over bland and boring foods. Besides, who wants to only eat broccoli?

15/12/14

If you must have juice, then drink pure, fresh-squeezed juice with no added sugars. This is much better than the store bought bottled stuff.

14/12/14

Eat fresh fruit instead of drinking fruit juice. Juice is often sweetened with added sugars and a typical glass is 120 calories. When you eat fruit, you are taking in a lot of fiber and vitamins.

13/12/14

Things like celery, tomatoes and watermelons are mostly made of water. These are great foods to incorporate into your menu because you get hydrated while eating yummy foods.

12/12/14

All those colas and fizzy drinks are sweetened with sugar and sugar means calories. The more you can cut out on these sweetened bottle drinks, the better for you. Plus, soft drinks contains phosphoric acid which can drain calcium from your bones and contribute to bone loss.

11/12/14

Eating healthy does not need to be boring! Spice up your dishes by adding in fresh or dried herbs, hot peppers, or even a dash of hot peppers. Consider adding in fresh salsa for added flavor too. Eating healthy should be fun and flavorful.

10/12/14

Stay away from eating heavy foods before bed time. Generally your last meal or snack should be about 2 – 3 hours before you head to bed. This gives your body enough time to rest since it’s not up all night digesting food and it helps you sleep much better as well.

9/12/14

A 4-year study on the effect of lifestyle on weight gain revealed potatoes and potato chips were closely linked to packing on pounds, which shouldn’t come as a surprise. After all, a medium order of fries is loaded with 380 calories. Replace these greasy sides with fresh veggies to save yourself hundreds of calories in a week.

8/12/14

Research indicates that chugging H2O curbs appetites. In fact, in one study dieters who drank water three times a day before meals over 12 weeks shed more weight than those who did not boost their water intake.

7/12/14

Did you know fiber can make you feel more awake? Researchers at the Univ. of Cardiff in Wales found that people who ate high-fiber wheat bran cereal suffered less emotional distress, experienced fewer cognitive difficulties, & were less fatigued than their counterparts who did not eat as much fiber. Participants reported a 10% increase in energy levels & reduced fatigue 2 weeks after increasing their fiber intake.

6/12/14

Not able to do a full push up? Try the modified push up. Get down on all fours and place your hands on the floor so that they’re slightly wider than and in line with your shoulders. Bend your knees and cross your ankles behind you. Lower your body until your chest nearly touches the floor. Pause at the bottom, and then push yourself back to the starting position as quickly as possible.

5/12/14

Job pressures, tired feet, health concerns, age, boredom, bad weather, and “I just don’t feel like it!” are common excuses to not workout. In the words of Nike, Just Do It! Forget the mind chatter and take action.

4/12/14

Exercise is beneficial for people with diabetes. It increases the insulin sensitivity and when combined with good eating, can help restore a normal glucose metabolism. Check in with your doctor first to determine if there are any risks with starting a new routine.

3/12/14

Thinking about starting a new workout plan? Think of at least one person in your life that you can report to. This will hold you accountable and provide support when you need it most. There’s one catch, the person you pick must be able to provide the motivation, support and encouragement that you need. Consider us when making this decision. We’re professionals at helping you get fit!

2/12/14

Take a moment and take 5 long, deep breathes. Feel better?

1/12/14

Have you heard of interval training? It’s a type of training that varies your workout intensity level. This has been shown to increase fat loss and it also keeps your workout fun and challenging. Ask us for some other ideas on how to stay focused on your goals!

30/11/14

Certain foods that are normally off-limits when dieting can be very beneficial for a big event. Take pasta for example. The night before running a half-marathon or a marathon it is customary to eat a bowl pf pasta to help with the endurance that’s needed for the next day.

29/11/14

Instead of having a greasy burger or slice of pizza at lunch, consider eating whole foods and going for a brisk walk. This will not only add more fruits and veggies to your menu, but it will get you active during the middle of the day. This helps stretch those tight muscles and gets the blood flowing. If you get hungry in the later on grab a healthy snack.

28/11/14

Track, track, track. Each day track what and when you eat, what activity you do, how much water you drank and how you generally feel. Keeping a log like this can show you patterns that may be harming your fat loss efforts.

27/11/14

Comfort food rescue – when you just have to have some mashed potatoes consider making them healthier. Use low-fat milk, plain nonfat Greek yogurt, and chopped chives for flavor. If you absolutely must have butter with your potatoes, then add a small bit of it on top so you get the effect.

26/11/14

Listen to your body. It speaks to you more than you think.

25/11/14

You’ve heard of cardio and strength training but don’t forget about stretching. A great time to stretch is after your workout when your muscles are warmed up and more flexible. This helps keep muscle soreness away and also serves as your cool-down.

24/11/14

When you’re looking for a partner to help you succeed in weight loss, think of us. We’re highly committed to your success and provide you with all the tools you need to succeed.

23/11/14

Throw on some fun music and dance while you brush your teeth. You’ll not only get a little cardio workout in, but you’ll smile and have fun each morning.

22/11/14

Berries are yummy and good for you! They contain plant nutrients called anthocyanidins. These are incredible antioxidants and some have high levels of resveratrol, which helps fight heart disease and cancer. The next time you want something sweet, juicy, and good for you, reach for blueberries, grapes, or strawberries!

21/11/14

Most jobs in today’s society require the use of a computer. If you sit in front of a computer all day or work any job or hobby that requires your eyes to work hard and your body to be still, be sure to take breaks throughout your day. Focus your eyes on something other than a computer screen and get out of the chair for a stretch.

20/11/14

“Whether you think that you can, or that you can’t, you are usually right.” – Henry Ford

19/11/14

A negative attitude can have a negative impact on your health just as a positive attitude can affect your health in a positive manner. Living well has a direct correlation with a positive outlook. Keep smiling and try to find the good in life, even when things are tough. Having a support system in place is key to remaining positive and healthy.

18/11/14

Get regular check ups with your doctor. Many times a regular checkup can save a life by simply catching something early on. And what better way to prevent sickness than by being active and eating healthy. Contact us to see how we can support you.

17/11/14

Refuse to give into age! Studies have shown that people that act old, feel old. Do not allow your age to become an excuse to miss out on living a healthy, active and vibrant life.

16/11/14

Be careful of drinking soft drinks, sports drinks, juice or alcohol as these are often empty calories that sabotage your fat loss efforts.

15/11/14

Stop smoking! You’ve heard it a million times before, but smoking provides no health benefits! One of the reasons people are afraid to quit is because of weight gain. Contact us to find out how we can assist you!

14/11/14

The medical field has proven that laughter actually works with your body toward good health. Have you ever heard the expression, “Laughter is the best medicine?” When you laugh, several positive things happen. Your muscles relax; stress hormones are reduced; you forget about pain; your body’s immune system is improved; high-blood pressure is lowered; the heart and lungs are strengthened; and overall, you feel better!

13/11/14

Today is the perfect day to get healthy!

12/11/14

In a study (released October 11th, 2011 in the journal PLoS Medicine), people with alterations in a gene called 9p21 had an increased risk of having a heart attack. But if they ate a diet high in raw fruits and vegetables, that increase was virtually eliminated.

11/11/14

Green Smoothie Recipe: Throw 12oz of cold water into a blender. Then add a sliced apple and a frozen banana (a non-frozen will also work). Add in a handful of greens (kale, collard greens or regular old romaine is fine) and then 4 ice cubes. Blend until smooth for a yummy drink loaded with vitamins and minerals!

10/11/14

Did you know that someone in your life wants to get fit and healthy just like you do? Think about who this may be and start a new program together. Working out with buddies is a great way to stay motivated and it offers support during the rough times. Contact us for ways we can help you and your friend!

9/11/14

Over 90 percent of adults and children don’t eat the recommended amount of fruits and vegetables. Find ways to increase your daily intake (grab fruit for snacks, add spinach, peppers and tomatoes to your omelets, add a salad with dinner, etc).

8/11/14

There is no such thing as spot reduction. You cannot do an exercise and expect to lose fat from that specific area. In order to lose body fat, you need a proper eating program and workout routine. Get in touch with us to see how we can help you shed the fat for good!

7/11/14

Most people focus only on doing tons of crunches and other abdominal exercises in an effort to get flat, defined abs. What many people don’t realize is that no matter how many crunches, situps or other ab exercises you do, you will never see improved definition unless you can minimize the layer of fat that covers your abdominal muscles.

6/11/14

Quality vs Quantity – Lots of people brag about how many crunches they can do, but often times quantity is not what gets results. Instead it’s about the quality of the movement – proper form. Check in with us if you have questions about form or anything else!

5/10/14

Eat a variety of foods when designing your healthy menu. Pick all sorts of different fruits and veggies, fresh meats, legumes and healthy carbs. Find new and interesting recipes that help broaden your horizons and that make healthy eating fun. Contact us for more healthy eating tips!

4/11/14

Swap an hour of TV each week for an hour of walking with your family or friends. You’ll feel better about yourself, your relationships and life in general. Plus you’ll be exercising!

3/11/14

You can have a great life. You can be that person who smiles often and loves their life. The key is to build a successful and creative fitness and nutrition program that speaks to you and your goals. A few positive changes here and there can mean the difference between another failed health program and the positive, healthy, successful life you were meant to enjoy. How can we support you?

2/11/14

More ways to sneak in exercise: while brushing your teeth do standing calf raises, when standing in line at the grocery store do glute (buttocks) squeezes, or each time you sit down make it a slow squat.

1/11/14

Park a block or two away from your destination. This is a great way to fit in some activity throughout your day!

31/10/14

Be your own rock star. A great way to start the day is to put on some really great music and dance away. You may feel silly doing this in front of other people at first, so do it when you’re alone. It’s fun and you’ll have a great time!

30/10/14

Want to become a better runner? Start by doing intervals. Run for as long as you can (maybe it’s only 30 seconds) and then walk for triple that time (ex. one minute and 30 seconds). Then every week or so, bump up your run time by 10 seconds and bring your walk time down 5 seconds.

29/10/14

If you’re a smoker… stop! Getting involved in a physical exercise routine is one great way to help you quit and keep excess weight off. There are so many reasons to be a non-smoker!

28/10/14

Blame no one. Other people do not control you or your actions. Everything you do or do not do is up to you. When we start to take responsibility for our own actions, we learn things that deepen our personalities. Taking responsibility is a mature action. Only you have the power to change your life for the better!

27/10/14

Your first thought of the day sets the tone for the rest of your day. So why not make your first thoughts happy ones? Create a little mantra you can recite each morning. Make it powerful and one that you really connect with.

26/10/14

Be selfish about your health. In order for your health and fitness program to deliver the goods, you have to be selfish about certain things. Make sure that your workouts are all about you. Ask smokers not to smoke near you. Ask your friends to take a walk instead of catching a bite to eat together. And take the time to schedule your workouts and then commit to it.

25/10/14

Set up a reward system. For each week or month that you follow your nutrition and exercise program, you get a little reward. Your reward should be something that you will enjoy, but not food. What about a massage, a CD, a date with your kids, or a new shirt?

24/10/14

Compare yourself to no one. Be who you are, where you are, and do what you can, when you can. A lifestyle change includes accepting everything about our bodies and our personalities. Working out and eating well changes our physical body as well as our inner self.

23/10/14

Stick with your program by helping others get started. By sharing your knowledge and passion for eating well and working out, you will be able to change another person’s life. You can be that inspiration that someone is looking for. Yes, you! Pay it forward. We love referrals!

22/10/14

Give water a chance. We all know why we should drink water. Our muscles, cells, skin and everything else revolves around water. Pure, clean, crisp water is one of the best things you can give your body. Drink water throughout the day and remember that if you feel thirsty, it means that you are already dehydrated.

21/10/14

Learn about food labels. Large food companies are smart in their marketing campaigns. They use words like “net carbs” or “all natural” to make their products sound healthier and more appealing. Learning what these terms mean and how they fit into your nutrition program is a smart idea. Ask us your questions!

20/10/14

There is so much time to be active – it just takes some outside-of-the-box thinking. For example, you can walk or jog on the treadmill, lift weights or stretch all while watching TV. You can do standing calf raises while brushing your teeth. Or you can park in the furthest spot from the door and walk more, take the stairs instead of the elevator, or use a bike as a means of transportation.

19/10/14

Have your exercise routine fit your lifestyle. If you absolutely hate waking up early, then doing a 5am routine may be too much. If you absolute hate jogging in the cold, don’t start a jogging routine outside in winter. Find what you do enjoy or can learn to enjoy and incorporate that into your workout. Trainers are great at helping you discover new ways to workout!

18/10/14

Walk when you can! Often times we do things while sitting, but they can easily be done while walking. For example, when you’re on the phone… take a walk. If you’re in the office at least stand up, stretch a bit and pace about.

17/10/14

You can be the inspiration someone else is looking for. Share your struggles and successes with those you love. You’ll gain support and community and provide motivation, encouragement and support for others.

16/10/14

Does your workout routine need a facelift? Changing your intensity or frequency is an easy way to change up your routine to ensure continuous weight loss.

15/10/14

Working out everyday is not good. Be sure to take your rest days!

14/10/14

Get all of your starting measurements so you know how far you’ve come! Ideally you want your body weight, body fat percentage and your body measurements (waist, thighs, arms, etc).

13/10/14

Just starting a new workout routine? Go slowly and focus on proper form instead of ramping up the intensity. Most injuries occur because a bad form. Ask one of us for help!

12/10/14

Avoid crash diets. The best thing you can is eat as many fresh whole foods as you can and couple that with a great workout routine that is geared towards your specific goals.

11/10/14

Have 5 or 6 mini-meals instead of 3 king-sized meals each day. Doing this helps your blood sugar level stay even.

10/10/14

Choose bread with higher fiber and vitamin levels. Generally sprouted bread is a great choice and white bread is not.
Today’s Exercise Video : Resistance Band Deadlift

9/10/14

Think about what you’re adding to your coffee or tea. If you add in cream and sugar be sure to count for the additional calories as well as carbs, sugar and fat counts.
Today’s Exercise Video : Face Pull

8/10/14

Create an eating schedule. Plan out your day and when you’ll have your meals and snacks. Eating at the same time, or near the same time, each day will serve as a reminder for us to eat a healthy and nutritious meal. Keeping a regular routine also helps regulate blood sugar levels.
Today’s Exercise Video : Resistance Band Squat + Deadlift

7/10/14

Think before you eat. Many of us eat mindlessly. Each time you’re about to eat something ask yourself this one simple question: Will this help me get closer to my ultimate goal?
today’s Exercise Video : Resistance Band 2 – Arm Row

6/10/14

Today’s goal: eat at least 5 servings of fruits and vegetables.
Today’s Exercise Video : Resistance Band Full Squat x Vertical Press

5/10/14

Become a veggie lover. Try picking up a veggie that you’ve never tried before. Research how to cook it and incorporate it into one of your meals. The more you learn about different veggies and how to cook them the more variety and flavors open up to you. This is a tool you can use to combat frustration over bland and boring foods. Besides, who wants to only eat broccoli?

Today’s Exercise Video : Resistance Band 1-Arm Horizontal Row

4/10/14

If you must have juice, then drink pure, fresh-squeezed juice with no added sugars. This is much better than the store bought bottled stuff.

Today’s Exercise Video : Resistance Band Military Press x Vertical Pull-Down

3/10/14

Eat fresh fruit instead of drinking fruit juice. Juice is often sweetened with added sugars and a typical glass is 120 calories. When you eat fruit, you are taking in a lot of fiber and vitamins.

Today’s Exercise Video : Resistance Band Hammer Curl x Triceps Extension

Today’s Exercise Video : Resistance Band Push Press x Upright Row

2/10/14

Your proteins should be high quality. High quality protein leads to a higher quality meal and nutrition program.
Today’s Exercise Video : High Plank

1/10/14

When you eat, be in the moment. Sit down and enjoy what you are about to feed your body. View it as a nourishing moment that heals your body. Too often we eat without thinking about the action. Just as you give your complete focus to your workout sessions, give your undivided attention to each and every meal.
Today’s Exercise Video : Push-Up

30/9/14

Things like celery, tomatoes and watermelons are mostly made of water. These are great foods to incorporate into your menu because you get hydrated while eating yummy foods.
Today’s Exercise Video : Chin Lift

29/9/14

All those colas and fizzy drinks are sweetened with sugar and sugar means calories. The more you can cut out on these sweetened bottle drinks, the better for you. Plus, soft drinks contain phosphoric acid which can drain calcium from your bones and contribute to bone loss.
Today’s Exercise Video : Prone Plank with Lateral Arm Extension

28/9/14

Learning every single ‘should and should not’ health, nutrition and fitness rule is tough. Consult the experts. When our car breaks down, we take it to the garage. When we get sick, we visit the doctor. These experts take care of us. If you have not already given serious consideration to working with us, please do. We can help you succeed in the safest and quickest way possible!
Today’s Exercise Video: Prone Plank + Single Leg Raise

27/9/14

Stick with your fitness and health program by keeping things fresh. It is very natural to lose interest in your program over time. If it is only day 6 of your new routine and you REALLY REALLY hate doing the treadmill then swap it out for something you enjoy more!
Today’s Exercise Video : Prone Plank x Alt Arm Forward

26/9/14

Breathe in through your nose and out through your mouth. This causes a natural relaxation and calm feeling to occur. Use this technique to relax during work, or during a workout session. Make each breathe count. Breathe deep into the stomach.
Today’s Exercise Video : Prone Plank

25/9/14

Compare yourself to no one. You are the only person in this entire world that is going through your exact situation. To compare your self to someone else is to set yourself up for failure. Your goals are unique to you. Your program is built all around you and your motivations, goals, and likes. Stay the course. We can help!
Today’s Exercise Video : Reverse Lunge x Front Kick

24/9/14

When you see a new gadget or supplement that claims to help you lose weight fast, skip it. Put your blinders on and focus on your program and your goals. Focus on your lifestyle change and realize that for every moment you deviate from that plan, you increase the chances of quitting. Stay on your course!
Today’s Exercise Video : Squat x 4 Punches

23/9/14

Take your dog for a hike! For some of us, taking our pets for a hike is the most rewarding part of our day. Besides they will benefit too.
Today’s Exercise Video : Burpee + Kickboxing

22/9/14

Your workouts are a part of your life. Treat them just like you would treat an important business meeting. Put it into your schedule and stick to it.
Today’s Exercise Video : Wrestler’s Bridge

21 September 2014

Workout when it fits into your schedule. Some people find morning workouts are best. Other people are night owls. Some people split their workout into two parts – one in the morning and one after work. Whatever works for you and your goals should be the option you choose.
Today’s Exercise Video : Hand Step-Up

20 September 2014

Recognize your problem areas, and then construct creative plans to fix those problems. Every road has a few bumps. There will be times when you do not want to continue with your plan. During those times, take a good hard look at yourself. Don’t give up. Move forward. We can help you during these difficult times. Lean on us!
Today’s Exercise Video : Side Plank

19 September 2014

Listen to your body. If you are not feeling well, take a small break. If your knee hurts, don’t go for a 10 mile run. Use common sense and listen to your body’s warning signs. Typically you can workout if you feel a bit stuffy, but if you feel dizzy or have a fever it is best to stay in bed. No need to spread those icky germs.
Today’s Exercise Video : Squat Thrust with Vertical Jump

18 September 2014

It’s about the journey, not just the destination. Enjoy your workouts. Enjoy eating healthy. Enjoy your rest days and enjoy your small indulgences. Stay committed to your program because of how it makes you feel. Enjoy your journey because in the end that is all we have.
Today’s Exercise Video : RBT Bent-Over Row

17 September 2014

Find a fitness buddy! When others are counting on us to show up at the gym, we tend to do it. Find a workout partner that compliments you and your goals. You will soon find that this is one of the best ways to stick with your program.
Today’s Exercise Video : 1-Arm Plank

16 September 2014

Volunteer one day every few months to helping the disabled. This will give you HUGE motivation. Sometimes we forget just how lucky we are to have all of our parts working. Take care of your body and mind by giving back to the community.
Today’s Exercise Video : Plank Star-Jump

15 September 2014

Eating healthy does not need to be boring! Spice up your dishes by adding in fresh or dried herbs, hot peppers, or even a dash of hot peppers. Consider adding in fresh salsa for added flavor too. Eating healthy should be fun and flavorful.
Today’s Exercise Video : Full Body Extension

14 September 2014

During your workout, quiet your mind, listen to uplifting music, think about how good you will feel when you are finished, read a book while on the bike, or simply think about nothing at all. Clearing the mind of stressful thoughts and negative “self-talk” is a great way move through your exercise sessions. For many, exercising is the time that they can let go of stress and clear their mind.
Today’s Exercise Video : Cross-Body Mountain Climber

13 September 2014

Be aware of your posture. Sit up straight, take a deep breath and smile. Go ahead and really do it! Being confident is a state of mind and a state of body – even if at first you’re just pretending!
Today’s Exercise Video : Ski Jump

12 September 2014

Look at your goals and motivations every single day. Do it several times a day if needed. Having your goals in front of you will be a reminder of what you hope to achieve, but more importantly it will remind you WHY you wanted to do get fit in the first place. Don’t know your goals? Write them down right now and remember to be specific!
Today’s exercise Video : Walk-Out Push-Up

11 September 2014

Take note of your “self talk”. Self talk is what you think to yourself. It’s the dialogue you have every single day, all day long. What sort of things do you say to yourself? Are they negative things? Positive things? Take notice and attempt to create more positive “self talk” moments. This is difficult to do, but you CAN do it.
Today’s Exercise Video : Lateral Jump

 

10 September 2014

Clean! Clear out your cabinets, trash the junk food (better yet, give it to a shelter), clean your closet, donate old clothes to your local shelter, dust and scour your bedroom, do the laundry…whatever! We usually feel on top of the world after a day of organizing and cleaning. Use this momentum to start fresh with your workout program.

Today’s Exercise Video : Star Push-Up

9 September 2014

KISS: Keep It Super Simple! You could drop tons of cash for the latest exercise gadget. Or you could waste loads of time and energy on the latest diet. The key is to wear blinders and keep your program simple. Keep your workouts streamlined and give each exercise session 100%. Keep your nutrition basic and KISS.
Today’s Exercise Video : Extended Arms Push-Up

* Ideally, my arms would be fully extended. Eventually, on fingertips.

8 September 2014

What do your ideal health and fitness goals look like? Don’t be afraid to dream big! The point of this technique is to let go of boundaries and really find what your ultimate goals are!
Today’s Exercise Video : Medicine Ball Push-Up Variation

7 september 2014

Fear: False Evidence Appearing Real. You can get healthy and fit – put the fear aside and step up to the challenge! We’re here to support you in any way that we can!
Today’s Exercise Video : Medicine Ball Push-Up

6 September 2014

To get the most of every workout & to prevent injury it is essential to rest after strength-training. During rest, muscles rebuild & repair themselves. An adequate time to rest each muscle group is 48-72 hours between workouts.

Lighter exercises and cardio can be done every day, but when you tear and repair new muscle, you must give it time to heal, thereby making them stronger.

Today’s Exercise Video : Stability Ball Push-Up

 

5 September 2014

The difference between a dream and a goal is action. What action are you taking to achieve your goal?

Today’s Exercise Video : Spiderman Push-Up

4 September 2014

Manage your stress with a few of these tips: balance work, home and play, get support and motivation from family and friends, stay positive, take time to relax, get 7 – 9 hours of sleep each night and take time to get active and care for your body!

Today’s Exercise Video : Earthquake Push-Up

3 September 2014

Be active for at least 2½ hours a week. Include activities that raise your breathing and heart rates and that strengthen your muscles. Need some help with ideas or motivation? Get in touch with us!

Today’s Exercise Video : Plank Hops

2 September 2014

Green tea can boost your health in some pretty amazing ways. Its been shown to aid weight loss, contain anti-aging properties, provide asthma relief, lower blood pressure, have anti-cancer agents, and even guard against infections. Hot or cold… green tea is one amazing drink to add into your daily routine.

Today’s Exercise Video : Box Jump

1 September 2014

Studies show that even though weight loss can be (and should be) gradual, the unseen benefits of exercise and a modified diet are amazing. Some examples include reduction in heart-disease risks, lower cholesterol, lower insulin levels, lower blood pressure, lower blood glucose levels and more! Side effects – none!

Today’s Exercise Video : Bulgarian Split Squat

31 August 2014

If you want to perform at your best in sport or exercise, you’ve got to keep your body adequately hydrated throughout your activity. Sweating away even just 1 percent of your body weight can place added stress on your cardiovascular system.

today’s Exercise Video: Incline Push-Up

30 August 2014

Breakfast really is the most important meal of the day. If you want to perform well at work, be energetic, feel positive or optimize your resting metabolism, you can’t afford to skip breakfast. Eating a balanced breakfast decreases your likelihood of overeating at lunch – which is a plus for anyone watching their weight!

Today’s Exercise Video: Plank Swing

29 August 2014

What does being healthy mean to you? Many people associate health with a specific number on the scale – however redefining the word to be an activity instead of a number could be much more motivational! For example, “Being healthy means walking briskly every day & enjoying evenings with my family.” Change out the words so that they are custom to you! Feel free to share!

Today’s Exercise Video : Lateral Lunge

28 August 2014

Studies show that people who exercise regularly in addition to eating healthfully fare better than those who focus solely on diet. Exercisers have higher levels of the “good” cholesterol and lower levels of the “bad” cholesterol.
Today’s Exercise Video : Plank Lateral Step-Outs

27 August 2014

If you need to go shopping, park your car at the far end of the parking lot and make sure to walk the full length of the mall. You’ll be so fit; you may need to start shopping for smaller sizes.

Today’s Exercise Video :

26 August 2014

No pain, no gain? Not anymore! Recent studies show that even short intervals of activity, such as walking just 10 minutes a day, can increase your fitness level. Use any opportunity you have to walk.

Today’s Exercise Video :

25 August 2014

A recent study suggests that staying physically active may reduce the number of colds you get. The study participants who were most active had 25 percent fewer colds than those who were least active.

Experts offer this caveat, however: More is not necessarily better. Exercising too much can actually weaken the immune system and compromise its illness-fighting power.

Today’s Exercise Video :

24 August 2014

Numerous studies suggest that women can relieve their symptoms of Premenstrual Syndrome with regular cardiovascular exercise (3 to 4 days a week).

Today’s Exercise Video : Vertical Jumps

23 August 2014

Try organic and biodynamic wines which use fewer chemicals than conventional wines. The fewer chemicals we ingest the better – and it helps preserve the fertility of the soil!

Today’s Exercise Video :

22 August 2014

Get your kids to eat more veggies by giving them fun names like “Speed Racer Green Beans” or “Super Hero Squash”. Cornell University researchers found that 4-year-olds ate twice as many X-Ray Vision Carrots as they did when they were eating just “carrots”.

Today’s Exercise Video :

* Remember to rollover and use the other leg

21 August 2014

Take action on a project/craft/hobby/interest/activity that you’ve been wanting to try out. Just taking the action to do it once will release some stress and make you feel productive!

Todays Exercise Video :

20 August 2014

Having small, healthy snacks throughout the day is actually a great way to keep your metabolism running smoothly — thereby avoiding “crashes” and overeating during meals.

Always carry low fat snacks with you or keep them in your desk at work. Snacks such as fresh fruit or a small bag of nuts are good options.

19 August 2014

Cross training is an exercise regimen that utilizes several modes of cardiovascular training within a single session. By combining different modes of exercise (e.g. running, biking, stepping, elliptical striding, etc.), you prevent the same bones, muscle groups and joints from being stressed over and over. As a consequence, cross training reduces the likelihood of your being injured as a result of over-training.

18 August 2014

How long should a cool-down be? Experts say that you should not stop continuous movement until your heart rate is below 120 beats per minute. If you’ve had heart problems of if you’re taking medication that slows the heart rate, ask your physician or trainer for guidance.

17 August 2014

Research shows that weight training has a significant impact on self-esteem. Even a very modest regimen – working out with weights for 20 to 30 minutes, two or three days a week – can improve how we feel about our physical abilities and enhance our overall self-concept.

16 August 2014

It’s easy to hit a plateau performing the same activities each time you hit the gym. Vary your workout program if you are experiencing boredom, a lack of results or decreased motivation. Try alternating among the various equipment and machines, time, weight, level and intensity.

15 August 2014

To get the most from your walking workout, pay attention to how you hold your head. Avoid the following:

Tilting your chin downward can make breathing less efficient and harder to do. By keeping your head facing forward, you can breathe more deeply and evenly.

Jutting your chin forward. If you do this, you’ve probably not even been aware of it. Projecting your chin forward can strain the neck and upper back

14 August 2014

The question is not “Can I…” but instead “Will I…”

13 August 2014

Eager to get your calves in shape? One of the best toning exercises is also one of the easiest: calf raises. Simply stand up on your toes slowly and then lower yourself slowly. Repeat 8 to 12 times. If you need help keeping your balance, place your hand lightly (don’t lean) on a chair back or equipment frame for support.

12 August 2014

Believe us… we can get you to a place where you want to workout!

11 August 2014

Grilling gives vegetables flavor and texture you won’t get with any other cooking method. And it’s quick, easy and fun to boot. Veggies, and even fruit, tastes so much better when it’s been grilled! Try grilling peaches, tomatoes, mushroom caps, peppers, asparagus, broccoli, eggplant — you name it. Grilled veggies can also add flare to sandwiches, salads and pasta and rice dishes.

10 August 2014

Laugh a lot. Happiness chases away stress, perhaps because laughter releases endorphins – natural stress busters. Think of your favorite joke and share it with someone today!

9 August 2014

Know Your Oats! Whole oats or quick-cooking oats are delicious breakfast cereals. But beware of hidden sugars. Try to stay away from instant oatmeal and cold cereals that have sugar in the first two ingredients.

8 August 2014

Does exercising seem really hard? Are you able to do as much as you would like to do? Keep two important points in mind. First, exercise only gets easier and you’ll be able to do more and more as time goes on. Second, focus more on how many times you worked out during the first couple of weeks versus how much you’re doing. For many people simply getting into the habit of exercising several times a week is harder than the exercise itself. Just do it!

7 August 2014

To get the most from garlic, it is better to cut, chop or cut the cloves and let STAND FOR 10 MINUTES before tossing them into your saucepan. Cutting onto a clove’s membrane releases the enzyme that contains the health-promoting compounds.

6 August 2014

For every set of abdominal exercises you perform, do a set of lower-back exercises. Focusing only on your abs can lead to poor posture and lower-back pain.

5 August 2014

Avoid burnout. To see if you’re over-training, check your pulse first thing in the morning the day after a workout. If it’s 10 beats per minute or more above normal, your body is still recovering.

4 August 2014

If you want to exercise before work but aren’t a morning person, try this trick: For a set period – say, 4 weeks – force yourself to get up 15 minutes earlier than normal & do any type of physical activity (walking, for instance). Make it so easy that you don’t even have to change into your workout clothes. At the end of the 4 weeks, you’ll have a new habit and can increase your difficulty level.

3 August 2014

When you run, breathe so that your belly rises as you inhale. This ensures that your lungs are inflating fully with oxygen, so you’ll be able to go longer. Practice by lying on your back and placing a book on your stomach. The book should rise when you breathe in.

2 August 2014

When doing standing arm curls, completely straighten your arms by flexing your triceps at the end of each repetition. This ensures that you work the muscle through its entire range of motion.

1 August 2014

Exercise one arm at time. Do a set of shoulder presses with your left arm, then do a set with your right. Doing it one at a time allows you to have better form and focus on each muscle.

31 July 2014

To sprint faster, work your hamstrings. They help you push off and develop speed. Try this variation of the leg curl: Pull the weight toward you with your ankles flexed (as you normally would) so that your toes are pointing toward your shins. But when you lower the weight, extend your ankles so that your toes are pointing away from your shins. Your hamstrings will work harder than with the traditional version of the exercise. You can also use bands instead of weights.

30 July 2014

If you’re not exercising at all, try to fit in two 20-minute aerobic or weight-training sessions a week. Researchers at Oklahoma State University examined absentee records of 79,000 workers at 250 sites and found that those who did this minimal amount of exercise had fewer sick days than those who didn’t exercise at all.

29 July 2014

When you do reverse crunches and hanging knee raises, round your back by rolling your hips and pelvis toward your chest, instead of simply raising your legs. Otherwise, you’re mainly working your hip flexors—the muscles at the top of your thighs.

28 July 2014

Go faster for shorter distances to improve your running form. You’ll not only perform better, but you’ll also be less susceptible to injuries.

27 July 2014

Keep your heels on the floor when you squat. If you can’t, your hip flexors are too tight. Try this stretch: Hold onto the sides of the squat rack or stair well and lower yourself until your thighs are parallel to the ground. Hold for 30 seconds. Return to a standing position, then repeat five times.

26 July 2014

Lift weights to run faster. A study in the Journal of Applied Physiology found that 8 weeks of resistance training improved experienced runners’ 5-K times by 30 seconds.

25 July 2014

Get stronger legs by doing lunges in reverse. This forces your front leg to work throughout the entire exercise. Use the same movement pattern as in a traditional lunge, but step backward instead of forward.

24 July 2014

To build speed and endurance, train like the Kenyans do. Go slowly for the first third of your run, at a normal pace in the middle third, and at a faster-than-normal pace at the end. Gradually increase your starting pace each week, and you’ll increase your normal and fast paces, too.

23 July 2014

When running uphill, keep your head up and your eyes focused on the top of the hill. This opens your airways, making it easier to breathe than if your upper body were hunched forward.

22 July 2014

Spend twice as much time stretching your tight muscles as your flexible muscles. Focus on problem areas instead of muscles that are already flexible. This will help you become more flexible.

21 July 2014

Set your goals in reverse. That is, pick a date of completion and work backward, writing down short-term goals as you go. The goals then seem more like deadlines and you know that your end date is realistic.

20 July 2014

Run Injury-Free – One week out of every six, cut your weekly training mileage and frequency in half. You’ll give your body a better chance to recover, and you’ll avoid permanent, nagging injuries.

19 July 2014

Use a sofa cushion to improve your balance. Stand one-legged on the cushion and move a medicine ball (or a 1-gallon milk jug or heavy phone book) from hand to hand, side to side, and behind your head. Once you’ve mastered the move, try it with your eyes closed.

18 July 2014

Work opposing muscle groups – your biceps and triceps, for instance – back-to-back for a faster workout. While one muscle is working, the other is forced to rest. You won’t need as much time between sets.

17 July 2014

Practice cycling one-legged to ride more efficiently. This forces you to concentrate on pulling up at the bottom of the stroke, which better distributes the work among the major leg muscles. Lock both feet on your pedals, but let your left leg go limp while you do all the work with your right leg. Do this for 30 seconds, then switch legs. Ride normally for 5 minutes, then repeat the drill.

16 July 2014

Eat as many whole, fresh foods as you can within your meals. The more whole, fresh food you have, the less processed, sugary nutrient-depleted food you’re consuming.

15 July 2014

An oldie, but a goodie… take the stairs instead of the elevator.

14 July 2014

Try some deep-breathing. For a minute each hour, try doing some breath work. Inhale and count up to 5 seconds, hold it for a few seconds, and release slowly. The exchange of oxygen and carbon dioxide is one of the best things we can do for our blood and cells.

13 July 2014

Go nuts! Get a mix of your favorite nut (almonds, walnuts, etc) and some raisins. Then around 3pm have a handful. This has been shown to increase afternoon energy and productivity.

12 July 2014

If you work in an office, get up every 30 minutes and go for a walk. If you have an office with stairs, run up and down the stairs every couple of hours. Get your blood flowing and your muscles moving a few times throughout your day. Your body will thank you for the extra activity! Do you have any other tips to share?11 July 2014

11 July 2014

It’s okay to eat out but don’t order the burger or fries. Go for a nice salad instead (get a low calorie dressing) or any other healthy meal that tickles your fancy. Junk food is full of empty calories that do nothing for your body but put on extra unneeded and unhealthy fat.

10 July 2014

When you’re leaving for the day, pick up a few pieces of fruits and eat them throughout the day. Fruits are great for their nutrients and vitamins and are often times much healthier than other snack foods.

9 July 2014

Do it NOW! Sometimes “later” becomes “never”!

8 July 2014

Avoid sun burns by applying sun block every few hours. Keep your skin as healthy as your body!

7 July 2014

Take care of your friendships. It has been proven that people with a strong network of friends live longer. Cheers to that!

6 July 2014

Smoke Free Zone: Tobacco is responsible for millions of deaths worldwide every year. It also costs billions of dollars to many governments and families to treat diseases related to the use of tobacco. Say no to tobacco and yes to a full life filled with fresh whole foods and lots of activity!

5 July 2014

Drink water: For your kidneys and liver to work properly, you need to drink at least 1 to 1.5 liters of water everyday. People who do not drink enough water leave themselves at risk for dehydration which leads to difficulty in concentrating, wariness and fatigue.

4 July 2014

It’s natural for humans to MOVE!

3 July 2014

When you cycle, keep your pace between 80 and 110 rpm. You’ll ride farther and faster with less fatigue and knee strain. To gauge your pace, count how many times your right leg comes to the top of the pedal stroke in 10 seconds, then multiply that number by 6. The result is your pedal rpms.

2 July 2014

Buy only workout clothes that you feel good in! It’ll make working out that much more comfortable for you. Consider buying colors that are easily matched with other colors too!

1 July 2014

Work your invisible abdominal muscles. Your transversus abdominis lies beneath your rectus abdominis, the six-pack muscle, and flattens your waistline when you suck in your gut. Work it with the vacuum: Pull your belly button toward your spine and hold for 10 seconds while breathing normally. Repeat five times.

30 June 2014

Pay in advance. You’ll be more likely to follow through on exercise sessions. And that may be just the motivation you need to workout on any given day!

29 June 2014

Increase the speed of your running strides—not their length—to get faster. Your foot should always land under your body, rather than out in front of it, and you should push off with the toes of your rear leg for propulsion.

28 June 2014

Don’t exercise when you’re sick unless your symptoms are above the neck. And even then you might do better taking a day off. Your body will use its resources to heal itself.

27 June 2014

Exhale forcefully at the top of the movement when you do abdominal crunches. It forces your abs to work harder.

26 June 2014

Every 4 weeks or so, measure a variable like your waist size, body fat percentage, or your bench press amount. It’ll show you the tangible results of your training and that translates into motivation!

25 June 2014

Count your repetitions backward. When you near the end of the set, you’ll think about how many you have left instead of how many you’ve done. This motivates you more to crank out the last few reps.

24 June 2014

If you hurt your right arm, don’t stop exercising your left arm. Researchers at the University of Oklahoma found that people who trained only one arm for 2 weeks managed to increase arm strength in their non-exercising arm up to 10 percent. The reason: Exercising one arm stimulates the muscle nerve fibers in the opposite arm.

23 June 2014

Wake up and drink a glass of water! One of the healthiest things you can do is drink more water throughout your day. Get that first glass in before you leave for the morning!

22 June 2014

Getting started is the hardest part! Most people never start a workout routine because they’re afraid they’re bad at it! Never let fear stop you from living the life you want.

21 June 2014

When doing lat pulldowns, don’t wrap your thumb around the bar. Instead, place it on top, alongside your index finger. This decreases the involvement of your arm muscles, so you’ll work your back harder. Works for pullups, too.

20 June 2014

If you think you’re too busy to exercise, try this experiment: For one day, schedule a time to work out, and then stick to it – even if you can exercise for only 10 minutes. At the end of the day, ask yourself if you were any less productive than usual. The answer will probably be “no” and your favorite excuse will be gone. Voila!

19 June 2014

Buy Shoes That Fit – Shop for workout shoes late in the day. That’s when your feet are the largest. Make sure there’s a bit of space in front of your longest toe, and that you can easily wiggle your toes. Then slip off the shoes and compare them with your bare feet. If each shoe isn’t obviously wider and longer than your foot, go half a size bigger.

18 June 2014

Have you noticed with all the fad diets that come and go, a few points remain constant? Eat fresh whole foods, stay hydrated and get active! Pretty easy stuff – what are some of your secrets to eating well, staying hydrated and getting active?

17 June 2014

Develop better ankle flexibility: Sit on the floor with your shoes off. Extend your legs in front of you, heels on the floor. Point your toes straight out as far as possible, then flex them toward your shins as far as you can. Repeat for 1 minute.

16 June 2014

Lift weights to run faster. A study in the Journal of Applied Physiology found that 8 weeks of resistance training improved experienced runners’ 5-K times by 30 seconds.

15 June 2014

Get stronger legs by doing lunges in reverse. This forces your front leg to work throughout the entire exercise. Use the same movement pattern as in a traditional lunge, but step backward instead of forward.

14 June 2014

Exercise in Order – Use dumbbells, barbells, and machines — in that order. The smaller, stabilizer muscles you use with dumbbells fatigue before your larger muscle groups. So progress to machines, which require less help from your smaller muscles, as you grow tired.

13 June 2014

Keep Muscles Limber – If you’re under 40, hold your stretches for 30 seconds. If you’re over 40, hold them for 60 seconds. As you reach your 40s, your muscles become less pliable, so they need to be stretched longer.

12 June 2014

Reduce Neck Strain – When doing abdominal exercises, press your tongue to the roof of your mouth. It helps to align your head and reduce any neck strain!

11 June 2014

Don’t work your abdominal muscles every day. Your abs are like any other muscle and should only be trained 2 or 3 times per week. Over-working your abs can lead to injury! Leave a comment if you have any questions!

10 June 2014

A 5K race is the perfect distance for beginning runners. It’s a realistic, attainable goal that’s fun and satisfying to achieve. Here are 3 tips to ensure that your 5K goes great.

1) Consult a Doctor – Always get the okay to begin a new routine.
2) Train Smart – Gradually increase your distance over a few weeks or months.
3) Stay Hydrated – Drink water regularly!

9 June 2014

The promotion of good sleep habits and regular sleep is known as sleep hygiene, and good sleep hygiene supports weight loss. The following sleep hygiene tips can be used to improve sleep:

1) Go to bed at the same time each night and rise at the same time each morning.
2) Avoid large meals before bedtime.
3) Avoid nicotine.
4) Avoid caffeine and alcohol close to bedtime.

8 June 2014

We spend lots of money on anti-aging creams and lotions, but forget that the best anti-aging defense is lots of water, whole foods and activity.

7 June 2014

There are good days and there are bad days. Life is a roller coaster and learning to flow with the ups and downs are critical to long-term emotional and physical success.

6 June 2014

Partner with us and together we’ll get you leaner, fitter and stronger than you’ve ever been!

5 June 2014

The only thing that produces results is action.

4 June 2014

Do you have a favorite movie that motivates you every time you watch it? It could be about sports, overcoming life struggles or anything else you find inspiring.

3 June 2014

Do you have a mantra or saying that you repeat to yourself to get empowered or motivated? For example: “My body is a fat burning machine! I’m going to reach my goal in no time!”

2 June 2014

Fish is an often forgotten form of protein. It’s loaded with healthy omega-3 fatty acids too!

1 June 2014

“Motivation is what gets you started. Habit is what keeps you going”. – Jim Ryan

31 May 2014

Strength training is just as important as cardio when it comes to weight loss.

30 May 2014

When creating your new healthy menu, don’t leave out healthy carbs. They’re vital to weight loss and overall health.

29 May 2014

When using a treadmill, don’t hold on to the handles! Move your arms just as you would if you were walking fast on the street.

28 May 2014

Do you have a favorite motivational quote?

27 May 2014

Happy Tuesday! What a great day to focus on you!

26 May 2014

Do you stretch every hour or so during your day? If not, set your phone alarm as a reminder to get up and stretch at the top of every hour.

25 May 2014

Be awesome! When you’re starting to lose focus or motivation, ask yourself what the most awesome version of you would do next and do that.

24 May 2014

Focus on your individual actions – not on your outcome.

23 May 2014

Treat your body like you’ll need it until you are 100 years old.

22 May 2014

If you wait around for motivation to strike, you’ll wait forever.

21 May 2014

What’s one of your healthiest meals or snacks?

20 May 2014

Build on your past victories. What worked well for you in the past is usually something that will work well for you now. If you have a favorite healthy weekly menu, consider going back to it. If you worked out with a trainer and got terrific results, consider working with a trainer again. The idea is to find what works for you and then take action and do it.

19 May 2014

Your actions reveal your priorities.

18 May 2014

Make a promise to not talk bad about your body. Instead find at least 3 things you like about it and focus on those. This doesn’t mean you don’t have goals. It just means your focus is on loving yourself instead of demeaning yourself.

17 May 2014

“Poor me” doesn’t get you to your goals. Pick yourself up by the boot straps and take action today. Get active, eat healthy, ask us for support. You can do anything you put your mind to.

16 May 2014

What is your main excuse for why you haven’t exercised or eaten well. Write down the effects your excuse has on your workouts and your goals and what you’ll do to overcome your excuse temptation next time you hear yourself saying it. Having a plan to overcome your biggest excuse will help you reach your goals faster and make you feel more in control.

15 May 2014

Think of exercise as a privilege! It only takes meeting one person that cannot exercise due to a disability or injury to see just how lucky you are to have the opportunity to run, hike, swim, etc. Enjoy all the gifts you have.

14 May 2014

If you are what you eat, what are you?

13 May 2014

While sitting at your desk, rotate one foot to “write” each letter of the alphabet. Switch feet and repeat.

12 May 2014

Sometimes the hardest part of losing unhealthy fat is coming to terms that you actually have control over your workout and your eating. It’s a BIG mind-shift for a lot of people!

11 May 2014

The more ingredients listed on a food label tends to mean it’s a more processed food. The less ingredients tend to mean it’s a better food choice. Most healthy food is one single ingredient! Think of fruits, veggies, beans, nuts and fresh meat and you’ll see what we mean.

10 May 2014

We’ve forgotten how to listen to our body’s signal of feeling full. One way to get back in touch is to eat with no distractions. That means no more eating in front of the TV or the computer. Try eating in silence and savoring each bite. Give it a try and see how you feel.

9 May 2014

Studies show that most of us eat out of emotion instead of hunger. Keep a food journal for 2 weeks and write down what you eat, but also rate your scale of actual hunger from 1 to 10 (1 being starved and 10 being uncomfortably full). Ideally you’d only eat when you’re slightly hungry (about a 4) and never feel more than pleasantly full (about a 6).

8 May 2014

Eat breakfast. Be sure it includes a protein and a healthy carb. You can even throw in some fruits for natural sweetness.

7 May 2014

Adding to yesterday’s note, learning just 10 healthy and yummy recipes can literally change your eating habits.

6 May 2014

Studies show that learning a new hobby helps keep your mind young and active. Why not learn how to cook healthy? You’ll learn about new foods and recipes, learn new cooking skills and you’ll be eating nutritious foods all at the same time.

5 May 2014

“Fall down seven times, get up eight” – Chinese proverb

4 May 2014

Drink water, eat good food, be active, rest, relax, connect. Don’t sweat the more complex stuff until you’ve got a grip on the basics.

3 May 2014

A timeless one – don’t compare yourself to others.

2 May 2014

A healthy life is more a marathon than a sprint. So start where you are. Choose sensible, sustainable shifts over instant cures and quick fixes.

1 May 2014

When you get healthy and fit, everyone in your life benefits.

30 April 2014

Today is your day!

29 April 2014

Take pride in your daily accomplishments – this will help you stay focused and moving forward towards your goal.

28 April 2014

Defy stereotypes and become the most active and fit person you know. Why not?

27 April 2014

Is there anyone in your life that you could use your support in weight loss and health? Consider reaching out to them and being their workout buddy.

26 April 2014

10 minutes of sunlight will raise your vitamin D level – so enjoy the sun today!

25 April 2014

One way to stay focused is to eliminate those pesky annoyances. For example, if you don’t like to cook a healthy meal every single night for dinner, then make double or triple a recipe and freeze the left-overs.

24 April 2014

Studies show that setting a goal for yourself that is difficult to reach results in a higher success rate than setting an easy-to-reach goal. Study conductors believe that when the goal is difficult, not impossible, it results in more focused and intentioned action which leads to higher success rates.

23 April 2014

Do you have a favorite exercise?

22 April 2014

Running low on motivation? Consider working with a trainer or a coach to help rejuvenate your goals and get you focused!

21 April 2014

Celebrate even the small successes throughout your day.

20 April 2014

Do your actions align with your fitness and weight loss goals?

19 April 2014

What is/was your biggest excuse for not working out and how do you overcome it?

18 April 2014

Trying holding the Plank Pose (the upper part of the push up position) for as long as you can. Remember to keep proper form (straight back and hands positioned under your shoulders for alignment). This exercise helps strengthen your core as well as your arm muscles.

17 April 2014

Go nuts! Get a mix of your favorite nut (almonds, walnuts, etc) and some raisins. Then around 3pm have a handful. This has been shown to increase afternoon energy and productivity.

16 April 2014

Could you go one month without drinking any soft drinks?

15 April 2014

Part of a balanced life is getting enough Vitamin P – Pleasure! Incorporate activities that you enjoy into your daily life and you’ll feel less stress and more energized.

14 April 2014

Don’t like the taste of water? Add some zest! Add a slice of orange, lemon or cucumber to your water. Or add in some berries and a mint leaf! Don’t let anything stop you from drinking enough water throughout your day.

13 April 2014

People transform their lives when the thought of remaining the same is no longer desired. Are you ready to transform a part of your life?

12 April 2014

Set aside one day each week to rest, reflect, and regenerate. This includes rest from your workout routine too. Working out 7 days a week is not recommended. Your body needs time to heal.

11 April 2014

Get your fiber! Foods high in fiber include black beans, chickpeas, raspberries, broccoli, carrots and kiwis. Fiber has been shown to balance your blood sugar, and aids in weight loss (makes you feel fuller than you are!)

10 April 2014

Did you know that pomegranates are celebrated in art, mythology, literature and religious texts? Sprinkle the tart, juicy seeds on salads and desserts or use them as a garnish for meat, poultry or fish.

9 April 2014

What a great time to stop what you’re doing and s-t-r-e-t-c-h!

8 April 2014

Most people need 7 – 8 quality hours of sleep each night. Are you getting your optimal amount of rest? If not, what can you change to make it happen?

7 April 2014

We all have 24 hours in our day. How you choose to spend that time is up to you.

6 April 2014

Listen to your intuition. It’s rarely wrong!

5 April 2014

Think more about what you should eat, and less about what you shouldn’t eat.

4 April 2014

Good health isn’t a gift. It’s a habit you can cultivate.

3 April 2014

Take a one-minute challenge right now! Do as many jumping jacks as you can in the next minute! Ready… set… go!

2 April 2014

Avoid sun burns by applying sun block every few hours. Keep your skin as healthy as your body!

1 April 2014

Take care of your friendships. It has been proven that people with a strong network of friends live longer. Cheers to that!

31 March 2014

Green Giant Vegetable Juice Recipe –

3 to 4 cups washed green grapes
1/2 cup fresh cucumber
1/2 cup fresh zucchini
1/2 cup frozen or fresh sweet peas
1 stalk celery, cut into approximately 3 – inch pieces
1/2 to 1 cup of broccoli
1/4 to 1/2 medium sized avocado, peeled
Optional: Add tofu, wheat grass or sweetener to taste.

Add all of this to your blender and blend!

30 March 2014

Exercising the body is recommended, but exercise the brain too. Learning new tasks is one way to keep alert. Learn a new sport, craft or language to help stay mentally young.

29 March 2014

Staying physically active on a regular, permanent basis can help prevent or delay certain diseases (like some types of cancer, heart disease, or diabetes) and disabilities as people grow older.

28 March 2014
Regular exercise can improve some diseases and disabilities. It can improve mood and relieve depression, too.
27 March 2014

Spend time with people who have the habits you want to develop.

26 March 2014
Exercise is not the sole determinant of health any more than diet is.
25 March 2014

What are your New Year’s resolutions? And how are you doing with them right now?

24 March 2014

A big danger when beginning to work out is doing too much too soon, leading to injuries that can put at least a temporary end to your exercise program. On the flip side, you can also think you’re weaker than you really are! We can help you find the best routine for your current level.

23 March 2014

Don’t diet. Change your life.

22 March 2014
Not only does workout variety help fight boredom, it develops your body in better ways.
21 March 2014

Frequency is important; exercising for sixty minutes once or twice a week will not give you the same results as doing 30 minutes most days of the week.

20 March 2014

Work toward the goal of doing thirty minutes of some type of aerobic activity at least five days a week.

19 March 2014

Believe us… we can get you to a place where you want to workout!

18 March 2014

The inner voice that says you don’t have time for exercise is lying.

17 March 2014

Do not wait for energy to come when you are tired; create it by expending effort. You can easily prove to yourself that this principle works. Just try it.

16 March 2014

If it sounds too good to be true… it probably is. When it comes to losing extra weight the best remedy is good old activity and proper nutrition.

15 March 2014

Bad knees? Don’t let that stop you! There are plenty of activities you can do to get in shape and lose body fat without injuring your knee.

14 March 2014

The human body is meant for movement. A wide variety of modern epidemics, from heart disease to diabetes to osteoporosis, are rooted in our sedentary lifestyles. Lifelong physical activity is crucial to optimum health.

13 March 2014

What’s one thing you can do today to move towards being the person you want to be?

12 March 2014

One way to instantly slim down – stand up straight. Having good posture benefits your core muscles, especially your back.

11 March 2014

Make taking the stairs more fun! Instead of walking up them one at a time, try doing 2 at a time. It’s more fun and more of a workout!

10 March 2014

More ways to sneak in exercise: while brushing your teeth do standing calf raises, when standing in line at the grocery store do glute (buttocks) squeezes, or each time you sit down make it a slow squat.

9 March 2014

Park a block or two away from your destination. This is a great way to fit in some activity throughout your day!

8 March 2014

Be your own rock star. A great way to start the day is to put on some really great music and dance away. You may feel silly doing this in front of other people at first, so do it when you’re alone. It’s fun and you’ll have a great time!

7 March 2014

Want to become a better runner? Start by doing intervals. Run for as long as you can (maybe it’s only 30 seconds) and then walk for triple that time (ex. one minute and 30 seconds). Then every week or so, bump up your run time by 10 seconds and bring your walk time down 5 seconds.

6 March 2014

If you’re a smoker… stop! Getting involved in a physical exercise routine is one great way to help you quit and keep excess weight off. There are so many reasons to be a non-smoker!

5 March 2014

There is so much time to be active – it just takes some outside-of-the-box thinking. For example, you can walk or jog on the treadmill, lift weights or stretch all while watching TV. You can do standing calf raises while brushing your teeth. Or you can park in the furthest spot from the door and walk more, take the stairs instead of the elevator, or use a bike as a means of transportation.

4 March 2014

Have your exercise routine fit your lifestyle. If you absolutely hate waking up early, then doing a 5am routine may be too much. If you absolutely hate jogging in the cold, don’t start a jogging routine outside in Winter. Find what you do enjoy or can learn to enjoy and incorporate that into your workout. Trainers are great at helping you discover new ways to workout!

3 March 2014

Walk when you can! Often times we do things while sitting, but they can easily be done while walking. For example, when you’re on the phone… take a walk. If you’re in the office at least stand up, stretch a bit and pace about.

2 March 2014

You can be the inspiration someone else is looking for. Share your struggles and successes with those you love. You’ll gain support and community and provide motivation, encouragement and support for others.

1 March 2014

Does your workout routine need a facelift? Changing your intensity or frequency is an easy way to change up your routine to ensure continuous weight loss.

28 February 2014

Working out everyday is not good. Be sure to take your rest days!

27 February 2014

Get all of your starting measurements so you know how far you’ve come! Ideally you want your body weight, body fat percentage and your body measurements (waist, thighs, arms, etc).

26 February 2014

Just starting a new workout routine? Go slowly and focus on proper form instead of ramping up the intensity. Most injuries occur because of bad form. Ask one of us for help!

25 February 2014

Avoid crash diets. The best thing you can is eat as many fresh whole foods as you can and couple that with a great workout routine that is geared towards your specific goals.

24 February 2014

Have 5 or 6 mini-meals instead of 3 king-sized meals each day. Doing this helps your blood sugar level stay even.

23 February 2014

Choose bread with higher fiber and vitamin levels. Generally sprouted bread is a great choice and white bread is not.

22 February 2014

Think about what you’re adding to your coffee or tea. If you add in cream and sugar be sure to count for the additional calories as well as carbs, sugar and fat counts.