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  • Upscale your diet: weighing your food

    Upscale your diet: weighing your food

    Eyeballing your meals can leave a lot of room for error. Using a food scale can seem a bit obsessive at first, but those little grams and ounces could be what’s standing in the way of progress.
    Eyeballing your meals can leave a lot of room for error. Using a food scale can seem a bit obsessive at first, but those little grams and ounces could be what’s standing in the way of progress.
  • Training when you're sick: bear it or bow out?

    Training when you're sick: bear it or bow out?

    Cold and flu symptoms as well as intense allergies can leave you feeling exhausted. But for those us that have just started up a new workout routine, taking time off to heal can feel like you’re falling off track.
    Cold and flu symptoms as well as intense allergies can leave you feeling exhausted. But for those us that have just started up a new workout routine, taking time off to heal can feel like you’re falling off track.
  • Hitting a wall: why you're not losing weight

    Hitting a wall: why you're not losing weight

    You’ve changed up your diet and started going to the gym a few times a week. You’re making better choices, but you’re still not losing weight. It feels like your body is working against you, but turns out, you may be working against your body.
    You’ve changed up your diet and started going to the gym a few times a week. You’re making better choices, but you’re still not losing weight. It feels like your body is working against you, but turns out, you may be working against your body. 
  • Tracking macros: a full day of eating

    Tracking macros: a full day of eating

    I track my food on My Fitness Pal. You set up your preferences based on your goals and it gives you a road map to accomplish them. I hope this quick look at my daily macros shows you that you can organize what you eat based on what makes you happy.
    I track my food on My Fitness Pal. You set up your preferences based on your goals and it gives you a road map to accomplish them. I hope this quick look at my daily macros shows you that you can organize what you eat based on what makes you happy.
  • Cellulite: a healthy flaw

    Cellulite: a healthy flaw

    There are many endearing dimples and imperfections that make our bodies unique to us, but cellulite isn’t one we typically appreciate.
    There are many endearing dimples and imperfections that make our bodies unique to us, but cellulite isn’t one we typically appreciate.
  • Organic eating: is it worth the cost?

    Organic eating: is it worth the cost?

    A trip to the grocery store can mean two totally different price tags, depending on how you shop. No matter where you go, you’re usually given two options: traditionally grown or organic.
    A trip to the grocery store can mean two totally different price tags, depending on how you shop. No matter where you go, you’re usually given two options: traditionally grown or organic.
  • Blood pressure: get fit & get checked

    Blood pressure: get fit & get checked

    Over 100 million Americans suffer from high blood pressure and it continues to be a leading cause of death across the nation. Exercise and diet changes can do so much for your heart and even extend your life.
    Over 100 million Americans suffer from high blood pressure and it continues to be a leading cause of death across the nation. Exercise and diet changes can do so much for your heart and even extend your life.
  • Be your own catalyst: my 18-month body comp scans

    Be your own catalyst: my 18-month body comp scans

    After 18 months of dedicated diet and exercise changes, I decided to get a closer look at my body composition. I signed up for a Bod Pod scan and a MedGem test.
    After 18 months of dedicated diet and exercise changes, I decided to get a closer look at my body composition. I signed up for a Bod Pod scan and a MedGem test.
  • Training to failure: when to drop the weights

    Training to failure: when to drop the weights

    What creates more physical progress? Training within your limits or pushing yourself to complete muscle failure.
    What creates more physical progress? Training within your limits or pushing yourself to complete muscle failure. 
  • Carbs & fats: why food is not the enemy

    Carbs & fats: why food is not the enemy

    One of the first things people tend to do when starting a new diet is cut carbs or fats. But manipulating your carb and fat intake instead of getting rid of it all together may be better for your health.
    One of the first things people tend to do when starting a new diet is cut carbs or fats. But manipulating your carb and fat intake instead of getting rid of it all together may be better for your health.
  • Girl talk: why hormones matter

    Girl talk: why hormones matter

    The female body is a complex balance of hormones that keep us not only physically healthy, but mentally as well. Exercise can help you lose weight and change your appearance, but it can also boost your body’s most important chemicals.
    The female body is a complex balance of hormones that keep us not only physically healthy, but mentally as well. Exercise can help you lose weight and change your appearance, but it can also boost your body’s most important chemicals.
  • No pain, no gain: is it necessary to be sore?

    No pain, no gain: is it necessary to be sore?

    A few days of stiff legs and tender arms can seem like a small price to pay for long-term muscle gain. But is that period of pain post workout necessary to gain muscle?
    A few days of stiff legs and tender arms can seem like a small price to pay for long-term muscle gain. But is that period of pain post workout necessary to gain muscle?
  • Getting stronger: lifting for more than looks

    Getting stronger: lifting for more than looks

    If you are willing to push your comfort zone and test your limits in your workouts, you can teach your muscles to push heavier and heavier weight.
    If you are willing to push your comfort zone and test your limits in your workouts, you can teach your muscles to push heavier and heavier weight.
  • Fad diets: breaking down keto, paleo & more

    Fad diets: breaking down keto, paleo & more

    Despite all the fancy names and claims, every fad diet has a breakdown of calories and nutrients that lead to certain results. Before you commit to a new meal plan, take a look at some of these fad diet breakdowns.
    Despite all the fancy names and claims, every fad diet has a breakdown of calories and nutrients that lead to certain results. Before you commit to a new meal plan, take a look at some of these fad diet breakdowns.
  • Skinny & sick: a lesson in crash dieting

    Skinny & sick: a lesson in crash dieting

    What sounds like a quick solution can actually have serious long-term consequences that are difficult to undo. Getting skinny doesn’t always mean getting healthy.
    What sounds like a quick solution can actually have serious long-term consequences that are difficult to undo. Getting skinny doesn’t always mean getting healthy.
  • Food focus: how to get your mind off mealtime

    Food focus: how to get your mind off mealtime

    When you’re on the path to weight loss, feeling extra hungry is part of the territory. You’re eating less than your body wants to induce fat loss and your mind is definitely taking notice.
    When you’re on the path to weight loss, feeling extra hungry is part of the territory. You’re eating less than your body wants to induce fat loss and your mind is definitely taking notice.
  • Drinking & diet: how to balance the booze

    Drinking & diet: how to balance the booze

    After a week of strict dieting and workouts, a drink on the weekend can seem like a harmless way to let loose. But alcohol, like anything else we put in our bodies, carries its own calories and long term effects we should be aware of.
    After a week of strict dieting and workouts, a drink on the weekend can seem like a harmless way to let loose. But alcohol, like anything else we put in our bodies, carries its own calories and long term effects we should be aware of.
  • Pre & post workout nutrition: timing your meals

    Pre & post workout nutrition: timing your meals

    Growing new muscle doesn’t just happen in the gym. Actually, a majority of it happens during recovery time. Our muscles need the support of a balanced diet to rebuild, adapt and get stronger.
    Growing new muscle doesn’t just happen in the gym. Actually, a majority of it happens during recovery time. Our muscles need the support of a balanced diet to rebuild, adapt and get stronger.
  • Caffeine & artificial sugar: what’s really in your drink

    Caffeine & artificial sugar: what’s really in your drink

    Our busy days and endless responsibilities can run us ragged, and sometimes all we need is a little pick-me-up. Caffeine can give you a quick boost, but it’s not our bodies’ favorite supplement.
    Our busy days and endless responsibilities can run us ragged, and sometimes all we need is a little pick-me-up. Caffeine can give you a quick boost, but it’s not our bodies’ favorite supplement.
  • Muscle growth: compound v. isolation movements

    Muscle growth: compound v. isolation movements

    The main difference between each movement is the amount of stress it places on your muscles and the way your body has to adapt under the weight. While isolation movements rely on one muscle group at a time, compound movements can require much more.
    The main difference between each movement is the amount of stress it places on your muscles and the way your body has to adapt under the weight. While isolation movements rely on one muscle group at a time, compound movements can require much more.
  • Body composition: why the scale isn’t everything

    Body composition: why the scale isn’t everything

    As you chase the goal of weight loss, the scale can become your greatest asset. It’s a proven, numerical way to track your progress and to see your hard work paying off. But changing your fitness goals means changing your relationship with the scale.
    As you chase the goal of weight loss, the scale can become your greatest asset. It’s a proven, numerical way to track your progress and to see your hard work paying off. But changing your fitness goals means changing your relationship with the scale.
  • Food swaps: a cheat sheet to better eating

    Food swaps: a cheat sheet to better eating

    One of the hardest parts of sticking to a new diet is letting go of all your favorite foods that you know aren’t good for you. But there is a way to keep the flavor you love without all the calories.
    One of the hardest parts of sticking to a new diet is letting go of all your favorite foods that you know aren’t good for you. But there is a way to keep the flavor you love without all the calories.
  • Refeeds: cheat day done right

    Refeeds: cheat day done right

    To burn fat, the solution is always less food or more exercise right? Well, apparently not. Sometimes a refeed day is just what you need to get your body’s fire burning again.
    To burn fat, the solution is always less food or more exercise right? Well, apparently not. Sometimes a refeed day is just what you need to get your body’s fire burning again.
  • Junk food: a chemical addiction

    Junk food: a chemical addiction

    There’s a reason all those greasy, sugary foods you love appeal to your cravings more than a bowl of vegetables. It’s more than just the satisfying flavor, your brain and body have a way of getting hooked on these munchies just like they do with drugs.
    There’s a reason all those greasy, sugary foods you love appeal to your cravings more than a bowl of vegetables. It’s more than just the satisfying flavor, your brain and body have a way of getting hooked on these munchies just like they do with drugs.
  • Mind over matter: how fitness changes your brain

    Mind over matter: how fitness changes your brain

    We’ve all heard a coach in our past or an athletic friend tell us how working out makes you feel good. Endorphins make you happy or whatever. But turns out it’s more than just a phrase to get you in the gym.
    We’ve all heard a coach in our past or an athletic friend tell us how working out makes you feel good. Endorphins make you happy or whatever. But turns out it’s more than just a phrase to get you in the gym.
  • Diet myths: sugar & sodium

    Diet myths: sugar & sodium

    Of all the diet elements that can get a bad wrap, there are two that always top the list: sugar and sodium. Though too much of just about anything can be bad for you, these two components can also have their benefits in controlled amounts.

    Of all the diet elements that can get a bad wrap, there are two that always top the list: sugar and sodium. Though too much of just about anything can be bad for you, these two components can also have their benefits in controlled amounts.

  • Digestion: steps to a happy tummy

    Digestion: steps to a happy tummy

    A healthy diet doesn’t do you much good if your organs aren’t digesting your food properly. Performance nutrients like proteins and carbohydrates rely on digestive enzymes to break down your food, and fuel your workouts.

    A healthy diet doesn’t do you much good if your organs aren’t digesting your food properly. Performance nutrients like proteins and carbohydrates rely on digestive enzymes to break down your food, and fuel your workouts.

  • Sleep & fitness: resting for results

    Sleep & fitness: resting for results

    Getting enough sleep can be the difference between your current physique and the figure of your dreams. Though diet and exercise can steal the spotlight, sleep plays a vital role in any physical transformation.

    Getting enough sleep can be the difference between your current physique and the figure of your dreams. Though diet and exercise can steal the spotlight, sleep plays a vital role in any physical transformation.

  • Hunger hormones: eating for satisfaction

    Hunger hormones: eating for satisfaction

    There are two hormones that control our feelings of hunger: ghrelin and leptin. A variety of factors can affect how much of each one is produced in the body, especially when you’re changing up your diet. 

    There are two hormones that control our feelings of hunger: ghrelin and leptin. A variety of factors can affect how much of each one is produced in the body, especially when you’re changing up your diet. 

  • Genetics: where DNA stops & work ethic starts

    Genetics: where DNA stops & work ethic starts

    Building a foundation of health and fitness involves two very influential factors: work ethic and genetics. Genetics carry a hefty responsibility, but it’s important to understand the things about your body that you can change and what you can’t.

    Building a foundation of health and fitness involves two very influential factors: work ethic and genetics. Genetics carry a hefty responsibility, but it’s important to understand the things about your body that you can change and what you can’t.

  • Water: drink up & slim down

    Water: drink up & slim down

    Drinking plenty of water has been a vital part of the doctor’s orders since the beginning of time. Water not only keeps us hydrated and you know, alive, but also ensures that all our organs function properly.

    Drinking plenty of water has been a vital part of the doctor’s orders since the beginning of time. Water not only keeps us hydrated and you know, alive, but also ensures that all our organs function properly.

  • Reps & sets: tailor your workouts for your goals

    Reps & sets: tailor your workouts for your goals

    Going in to the gym with a game plan can make all the difference. Planning out your workouts ahead of time can keep you focused and motivated on even your sleepiest days. You go into the gym knowing what you have to do and when it’s time to go home. But there are a variety of avenues you can take when it comes to building muscle. 

    Going in to the gym with a game plan can make all the difference. Planning out your workouts ahead of time can keep you focused and motivated on even your sleepiest days. You go into the gym knowing what you have to do and when it’s time to go home. But there are a variety of avenues you can take when it comes to building muscle. 

  • Metabolism: picking up the pace

    Metabolism: picking up the pace

    Visualizing your ideal body type typically comes with a habit of comparison. You get an image of your dream figure by looking at the people around you, comparing your strengths and weaknesses with theirs. 

    Visualizing your ideal body type typically comes with a habit of comparison. You get an image of your dream figure by looking at the people around you, comparing your strengths and weaknesses with theirs. 

  • Newbie gains: progress from the very start

    Newbie gains: progress from the very start

    Sometimes the hardest part of starting a fitness journey is just that: starting. Waiting for results can seem like a daunting amount of time, but it may come as a comfort to know that our bodies start improving from day one. “Newbie gains” may sound like a light-hearted term tossed around the gym for beginners, but it is grounded in scientific fact.

    Sometimes the hardest part of starting a fitness journey is just that: starting. Waiting for results can seem like a daunting amount of time, but it may come as a comfort to know that our bodies start improving from day one. “Newbie gains” may sound like a light-hearted term tossed around the gym for beginners, but it is grounded in scientific fact.

  • Cardiovascular exercise: a temporary tool

    Cardiovascular exercise: a temporary tool

    Besides dumbbells, the quintessential fitness image is: the treadmill. Working out on machines like this, including ellipticals, stair climbers, or stationary bicycles, is what’s called cardiovascular exercise. Cardiovascular exercise refers to any activity that increases the heart rate and respiration while using large muscle groups repetitively and rhythmically, according to Livestrong.com.

    Besides dumbbells, the quintessential fitness image is: the treadmill. Working out on machines like this, including ellipticals, stair climbers, or stationary bicycles, is what’s called cardiovascular exercise. Cardiovascular exercise refers to any activity that increases the heart rate and respiration while using large muscle groups repetitively and rhythmically, according to Livestrong.com.

  • Building muscle: the role of diet & exercise

    Building muscle: the role of diet & exercise

    While losing weight is an achievement on its own, building muscle can help you create a more toned body shape. Muscle growth can be a slow, grueling process, but not impossible.

    While losing weight is an achievement on its own, building muscle can help you create a more toned body shape. Muscle growth can be a slow, grueling process, but not impossible.

  • Vitamins: What to Take & Why

    Vitamins: What to Take & Why

    Along with diet and exercise, vitamins can be a helpful supplement to your health routine. Many that are essential to our body’s basic functions are actually deficient in a large portion of the population.

    Along with diet and exercise, vitamins can be a helpful supplement to your health routine. Many that are essential to our body’s basic functions are actually deficient in a large portion of the population.

  • Tracking your diet: Macronutrients

    Tracking your diet: Macronutrients

    When it comes to tracking your nutrition, there are a few ways to go about it. Depending on what’s comfortable for you, you can experiment with calorie counting, macro counting or even just intuitive eating. Today we’re going to get into counting macros and how it can help you achieve your health goals.

    When it comes to tracking your nutrition, there are a few ways to go about it. Depending on what’s comfortable for you, you can experiment with calorie counting, macro counting or even just intuitive eating. Today we’re going to get into counting macros and how it can help you achieve your health goals.

  • The science of weight loss: caloric deficit

    The science of weight loss: caloric deficit

    The most helpful advice I received when I decided I wanted to lose weight was “do the math”. Despite all the diets and exercise methods out there, weight management comes down to the calories you take in versus the calories you burn off, according to the Mayo Clinic.

    The most helpful advice I received when I decided I wanted to lose weight was “do the math”. Despite all the diets and exercise methods out there, weight management comes down to the calories you take in versus the calories you burn off, according to the Mayo Clinic.

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