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Your objective:  Enjoy the holidays without the gain Your opponent:  A week of leftovers, grandma’s pie, parties with food and drinks galore, and food comas How will you do it???  I’m glad you asked!  Here’s your Holiday Survival Plan Parties and Family Gatherings Day of:  Prioritize activity and protein! This is not a day you …

Your Holiday Survival Guide Read More »

Let’s be honest. Gaining muscle can be a chore. It takes an incredible amount of time and effort to put on any appreciable amount, but it is one of the driving forces behind why people go to the gym: putting on muscle to create greater definition and aesthetics. So, what are the secrets to putting …

The 8 Best Foods for Muscle Building Read More »

So you’ve made the decision to be more health conscious.  You’re working out more, trying to get more sleep, and probably trying to eat better if you’re like most.  I’ll be the first to admit the whole “eating better” part is usually the hardest. The grocery store is a cluster of confusion with options masquerading …

“Healthy” Foods You Should Avoid Read More »

According to the Harvard Medical School published in 2015, the glycemic index is a value assigned to foods based on how slowly or how quickly those foods cause increases in blood glucose levels. Also known as “blood sugar,” blood glucose levels above normal are toxic and can cause blindness, kidney failure, or increase cardiovascular risk. …

What is the Glycemic Index and Why Does it Matter? Read More »

We’ve all done it. A plain, boring, run-of-the-mill bicep curl in the gym. In front of the mirror. Sure, you can change it a little by doing “hammer curls” (palms facing inward), or use the preacher curl bench with the bar…but what about making those curls a little more functional? Why not work a different …

8 Ways to Spice Up Your Bicep Curls Read More »

 Most of us can relate to the “I used to be an athlete” scenario. Whether we are still trying to compete recreationally or even more seriously on an amateur level, it is amazing how far focusing on our fitness can help us compete at our best. Currently, I compete in a women’s basketball league once …

Preparing to Compete Read More »

This one’s for the moms… …who are thinking it would be easier just to sleep in. …who have to decide what to pack for lunch…every…day. …who wonder if it’s selfish to take time to go for that run – by yourself (gasp!). …who hope that someday you’ll feel better about the way your thighs look. …

This One’s for the Mom’s Read More »

Rest day…taking a break…days off from the gym… For some, these terms are cringe-worthy. For others, they are simply part of your routine. Whichever category you fit into, rest is something we all need to think about to maintain balance for a healthy body, mind and spirit. Resting throughout the week during your regular exercise …

The Benefits of Rest Read More »

Q: Should I substitute a protein shake for a meal? A: The ideal form of protein intake should come from real food. Protein supplements are just that… supplements. You receive the most nutrients and benefits from clean, non-processed types of food. Shakes or bars are convenient as a quick protein source for post workout or when you’re in a …

FAQ – #1 Read More »

Being the best you that you can be…what does that mean to you? We all have grown up with – and even currently maintain – an idea of how we should look. Whether those ideas are rooted in the media, or maybe even our group of peers, we tend to put unrealistic standards on ourselves. …

Being the Best You – Your Body Image Read More »

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