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Sterling Spicer Sep 25, 2018 Nutrition

POST WORKOUT PROTEIN CONSUMPTION Whether you get protein from food or supplements, protein consumption shortly after a workout is vital for achieving fitness goals! In general, protein supplementation is important for increasing physical performance, training session recovery, lean body mass, strength, and muscle growth. Ever wondered how someone can lose weight, but keep...

Why scale weight isn’t the most important for health and fitness

Kaley, Lead Fitness Trainer Sep 18, 2018 Strength

The weight on the scale might show a good number, but how much of that weight is fat and how much is muscle? Keeping your body fat at a low percentage is more vital to a healthy lifestyle than a lower overall weight. I’m sure you have heard that “muscle weighs more than fat” now obviously one pound is one pound, but the density is where they differ. Muscle is...

Four Wellness Goals You Should be Making this Season

Sep 11, 2018 Fit Fun

Something about a new season, that coincides with a change in weather, is the perfect time to make a few goals.


Make a healthier you, during the transition of Seasons!

Sep 1, 2018 Cardio

During this time of transition, don't let your nutrition and training suffer. Keep up your current routine, or make this the season to get back on track!


Strength Training: Womens Secret Sauce to looking and feeling Great

Jul 30, 2018 Strength

Strength training isn’t just for body builders, fitness competitors and men. Building strength is for every mom, businesswoman and female over 30 who wants to look good, feel great and maintain or enhance her athletic capabilities. It’s the missing link to achieving the health and fitness results you want, and it’s absolutely necessary to combat the hormone...

Putting a stop to the Middle-Age Spread

Jul 10, 2018 Cardio

The period between the ages of 30 and 40 can be an exciting time of change, opportunity, prosperity and positive personal growth. But, at the same time, life can get complicated and busy as you start having a family and getting more involved in your career. Before you know it, the growth that becomes the most present in your life is the spare tire that wraps around your mid-section. Most...

Cleansing my body through foods...How and Why!

Gretchen Ruge Jun 5, 2018 Nutrition

Supporting your body through cleansing does not mean starving yourself.  It means to begin eating more foods that support your body through its own detoxification process and to eliminate more foods that get in the way of your body’s natural ability to thrive.  Some foods to eliminate would be artificial and processed foods, refined sugars, and red meats.

The electrolyte facts and why you need them

May 21, 2018 Nutrition

When you exercise heavily, you lose electrolytes through your skin by sweating, particularly sodium and potassium. These electrolytes must be replaced to keep the electrolyte concentrations of your body fluids constant.

High Protein Diets not the best way for long term health and weight loss

Gretchen Ruge Apr 16, 2018 Nutrition

Tracking carbs is the best way to keep pounds off?? FALSE: A balanced plan topped the usual technique of counting carbohydrates or fat grams in a study of adults who had recently lost a significant amount of weight. The least successful of the plans was the one that counted fat grams: It caused the biggest slowdown in metabolism, leading dieters to burn an average of...

Decrease inflammation in your body!!

Dr. Janet Brill Apr 14, 2018 Nutrition

Decreasing inflammation in your body with Omega 3's!!

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