Are You Exercising At The Right Intensity?

All exercise is NOT created equal.  Exercise has to force the body to make a positive adaptation. These positive adaptations include increased bone mineral density, improved metabolic function, strength gains, weight loss, balanced hormonal levels, and more.   The truth is that walking and other weight bearing activity like jogging does NOT stimulate these improvements.  Read More

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Why Muscle Matters

Do you want to age well?  For many of us, as the years pass, our bodies tend to feel weaker, less resilient, more prone to injury, and just not the same as they used to feel.  There is a problem we all face that causes this decline.  It's called Sarcopenia. Read More

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How the Combination of Good Diet and Exercise Unleashes Tons of Positive Benefits For You

What happens in your body when you combine whole-effort exercise with whole-effort nutrition? You get a whole-new you! Check out all of the positive outcomes unleashed in your body when you make positive changes towards regular, meaningful and appropriately challenging exercise + a diet full of whole-foods. Read More

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The Effects of Exercise: Why It’s Never Too Late to (re)Start

No matter the justification or rationalization to put off exercising, the benefits of simply beginning an exercise program can be realized right away. Performing just one single bout of exercise triggers a cascade of hormonal, cardiovascular, physiological, neurological, endocrinological and biological benefits. Read More

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The Effect of Trigger Foods and How to Avoid Them

Trigger foods are those that when eaten make you crave more or cause you to eat more. These foods are generally eaten out of habit, not hunger. Your trigger food(s) is something you probably feel addicted to and is likely high-calorie, processed and filled with junk carbs. Here is a plan is to identify your trigger foods and replace them with whole-food substitutions. Read More

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Mastering Your Strength Training Intensity for Excellent Fitness Results

It’s certainly no secret that strength training is highly recommended. Research shows that strength training improves muscular strength, endurance, bone density, metabolism, joint stability, cardiovascular health, and many other things. With so many positive benefits available, why wouldn't we want to strength train? Read More

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The 30-Day Challenge: Believe in The Plan, Believe in You.

Looking for more energy and strength, better sleep, decreased aches/pains, weight loss and overall better health? Fed up with fad diets, tired of ingesting gimmicky shakes and supplements, and done with calorie counting and starving yourself with the hope of looking and feeling better only to be disappointed with the results? Read More

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Lose 5% of your body weight and feel like a million bucks

There are not too many things that feel as good as making real progress. The simple act of checking something off of your to-do list creates real changes in brain physiology that make the practice downright addictive. This dopamine release in response to task completion has been called the “jackpot” effect. Our brains feel really good when we achieve. Now, we know from medical research that we should apply a similar approach to weight loss. Researchers have determined that a relatively “small win” has huge health implications. Read More

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Why More Exercise is Not Better and Why Better Exercise Delivers More.

We are constantly bombarded with media, magazines and infomercials that seem to reinforce the idea that more exercise is better, but is it? Exercise is a stimulus brought about by a series of muscular contractions that forces the body to change. No doubt, exercise is the one thing you can do to help virtually every system of your body. However, the common assumption is that all exercise is good and the more the better Read More

Make These Habits and Reclaim Your Healthy Body

Whether you're trying to lose weight or simply improve your overall health, it all starts with changing some habits. By creating realistic and sustainable habits, you can transform the way you look, feel and function. Here are a few strategies and ideas to build healthy and helpful habits. Read More

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