Benefits of Yoga

You’ve heard about yoga, you’ve even been to a class, but is it really going to help you? What are the benefits of yoga? If you’ve been asking these questions, this post is for you. Today we’ll be sharing some of the benefits, both mental and physical that you’ll receive from the intense stretching and meditation that comes from doing yoga.

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The Importance of Meal Plans In Your Workout Routine

Many people want to lose weight, feel great, and enjoy life. for a lot of people, this involves exercise and creating meal plans. Losing weight is a challenge for many people because you cannot have an awesome workout plan without having an awesome meal plan. Read on for more information regarding meal plans, exercising, and losing weight.

Your Consumption At A Glance

Calorie Consumption

Calorie intake is essential whether you intend to lose weight or build muscle. If your goal is to shed fat, your caloric deficit is ideally 20 percent below your maintenance level. If your goal is to build muscle, you need to focus on adding 250 more calories to your current maintenance level. if you are a woman wanting to build muscle, you need an additional 125 calories for your current maintenance level.

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Home workouts not working out? Gym will treat you better!

Did you set up a fancy home gym with all the equipment you thought you’d ever need? Did you feel confident you’d end up spending more time working out from the comfort of your own home? Have you since found yourself dusting off that expensive equipment or using it to hang your fresh laundered clothes? Don’t fret. You are not alone.

Many have set out to create their very own home workout wonderland but find themselves working out less. That’s because the gym offers benefits that cannot be rivaled by home workouts.

Sense of Mindfulness – Often when we workout at home we do not experience enough separation from our real lives. The simple act of going to the gym forces focus and concentration on your workout and your body.

Sense of Community – Going to a gym allows you to surround yourself with people who provide free motivation. You also have a stellar opportunity to make friends, network, and get involved in the fitness community. Just seeing others put forth effort into physical activity will motivate you to put forth as much effort, if not more.

Sense of Fulfillment – At home no one is watching you (except maybe your four-legged friends). This makes it incredibly easy to slack off. At the gym, you’re surrounded by a community with the common goal of bettering themselves. Your subconscious ego kicks in and, by nature, you work harder.

So, if you left the gym in hopes of better results from your at-home workouts and find yourself less than impressed, give the gym another shot. You might just find that it fills that hole in your pulmonary pumper after all. Making the drive to the gym can be an integral part of your fitness regimen. You make “fitness” a destination. During your drive, you shift your mindset towards a more disciplined state. You know what’s ahead, and you’re ready for it!

Even if you just planned on performing cardio at home, switching back to primarily gym workouts will add that BOOST to your workout that we all need!

To get started, contact us!

MS and Weightlifting? Absolutely! 5 Reasons Why Lifting Can Lead to a Healtheir, Happier You

When David Lyons was diagnosed with MS at the age of 47, like many who receive a chronic diagnosis, it sent him into a tailspin. Numb from the chest down, David had a choice. He said he could take his MS lying down… or fight it like David fought Goliath. This prompted Lyons to become both David and Goliath, beginning a weightlifting regimen that would help him go on to win a title in a bodybuilding contest, devoting himself to a lifetime of good health and fitness.

If you have MS too, there is plenty of new research out there that suggests that not only is weightlifting safe for MS patients, it is also highly beneficial. From improvements in your overall health to mood boosting perks, here are 5 reasons why lifting can lead to a healthier and happier you…

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Beautiful From the Inside and Out with Barre Classes

Barre classes are an amazing way to set fire to your current workout routine. With the squeezing, pulsing, repeating movements that barre classes incorporate, the muscles are able to become leaner and stronger. Barre classes incorporate all the amazing benefits of several different workouts into one rhythmic, free-flowing, muscle stretching and strengthening routine. 

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How Meal Plans Can Help You Maintain Your Weight Loss Goals

You might have heard a lot of talk about meal plans and how they can help you lose weight. However, you still might not fully understand the value of working with a nutritionist and coming up with daily meal plans to follow. Doing so can make a big difference in your life and your weight loss plan; these are just three of the main benefits that you’ll enjoy if you work with a professional and get in the habit of making — and following — a meal plan.

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The Major Benefits of Myofascial Release

It Will Happen to You

An unavoidable part of any wellness journey is the reality of dealing with muscle pain. Pain is not a random occurrence. Pain is an effect of your workout and it shows up in predictable and treatable patterns.

You’re at the gym and it’s leg day. You finish a set of squats, stand straight up, and feel your gluts burning and tightening. You can already tell you’re going to be stiff and sore in the morning and when you wake up, getting out of bed becomes a ridiculous challenge.

Repetitive muscle actions, especially load-bearing actions, (addition of weights) can mean the tightening of fascia, or connective muscle tissue. When fascia tightens, it limits flexibility and affects your overall strength.

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Fit To Travel: Part I

Summertime is officially upon us, friends! Do you love to travel? Do you already have your plans booked for a Summer adventure? Us too! Travel is something we have a huge passion for and we try to see new places as often as possible. The temptation to skip your workout regimen this time of year is great. But, don’t let that temptation get the best of you! We’ve designed a two part workout series that you can do anywhere in the world…from Tahiti to Tasmania. Safe travels and stay tuned for Part II coming up in our next installment!

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Foods That Increase Inflammation

With all the media attention paid to health and diet, it’s hard to sift through and extract the information that is most crucial to regaining or maintaining our health. Inflammation has become a buzz word with notable doctors warning about the effects that chronic inflammation can have on overall health. Dr. Nicholas Perricone warns that persistent inflammation can create an environment where “the immune system mistakenly attacks normal cells, and the process that ordinarily heals becomes destructive.” And according to Prevention magazine, this inflammation epidemic has been linked to illnesses like Alzheimer’s, cancer, and heart disease.

Are you eating foods that increase inflammation? Read on to find out. You might be surprised!

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Five Methods for Eating Less When You’re Attempting Weight Loss

If you’re one of the many people who struggle with weight loss, then you know the most difficult thing about losing weight is trying to eat less. In today’s world, the portions are super-sized which isn’t any good for our health, let alone our waistline. But there are a few simple techniques that you can use to help shed those extra pounds.

Chew Gum While Grocery Shopping or Baking

Most likely, you’ve heard that it’s not a good idea to go grocery shopping when your stomach is growling. Before you enter the supermarket, you might consider popping a piece of sugarless gum into your mouth; good flavors to chew are ones that are strong like cinnamon or spearmint. If you chew gum, you won’t feel quite as hungry or desire junk food as much; thus, you’ll make smarter, healthier snack choices like fruits and shy away from high-calorie treats such as cookies. Another good time to chew a stick of sugarless gum would be when you’re baking; if your mouth is busy chewing, you won’t be inclined to eat the cake batter off of the beaters or sample the cookie dough.

Don’t Eat from the Carton

If you can’t see the quantity that you’re eating, then most likely you’ll end up overeating. Take time to read labels and pay attention to the serving size; place the food on a napkin, small plate or in a little bowl so that you’re able to view it all prior to your initial bite.

Never Skip Meals and Eat Protein

Do you skip meals? If so, you’re probably hungry in the evening and overeating to compensate for the lack of food during the day, right? This kind of eating isn’t good for your body! You run the risk of not obtaining enough calories and that can create a sluggish metabolism which is unhealthy. If you skip breakfast because you simply don’t have time, try getting up earlier, make your breakfast the night before or create a small meal you can eat on the go. If you skip lunch or snacks, make something at home and bring it with you to work so that it becomes second nature to eat. You should always eat three small meals and two snacks each day and include protein in every meal. Some good protein foods that don’t contain added fat are beans, egg white and lean meats. Indulging in protein makes you satiated quicker because it takes longer for your stomach to digest it.

Pause Prior to Yielding to Your Cravings

Being stressed, tired or bored is never a good reason to eat. Fight the impulse to give in to your craving. For example, when you crave chocolate, go do something else for 10 minutes then decide if you really want to eat. Most likely the craving would’ve withered.

Make the Kitchen Off-Limits Two Hours Prior to Bedtime

If you normally go to bed at 11 pm, then the kitchen needs to be “closed” by 9 pm. This will aid in promoting good digestion. Don’t worry, this will become a habit for you after a week. Numerous new apartments, condos and homes have one or two nooks in the kitchen and many use this for their computer. Is your kitchen equipped with a nook? Keep only cookbooks or other kitchen-related items in the nook. Your computer devices and supplies should be kept in another area of your house to prevent you from being in the kitchen during off-hours.

Of course, it takes more than just reducing your food intake to lose weight; you need to exercise too! That’s where we come in—if you’re having a hard time with exercising and need some motivation or just need a different fitness program, we can help. Please, contact us so we can assist you in becoming a healthier, slimmer you.

Personal Training for Postpartum Weight Loss

If going back to the gym after having a baby is giving you nightmares, or if your old routine isn’t working like it used to, and you don’t know where to turn, you’re not alone. It’s important to understand that your body has gone through massive changes and may work differently than it used to. Take the fear out of this challenging time by working with a personal trainer.

Personal Training Sessions: Personal training sessions will provide you with individualized instruction, help you stay motivated, and ensure you are doing the most safe yet effective exercises for your body. Within the first few weeks it’s perfectly normal and healthy to start exercising again, with gentle lower belly, and pelvic floor exercises, to help the areas most affected by the pregnancy. Every body is different, every mom and situation is unique, therefore customizing the routine is essential to maximizing results. Knowing when it’s healthy, safe, and appropriate to step up the intensity is your trainer’s job. Moms need a personalized workout plan that will create a lasting body transformation, with no gimmicks or miracle pills, just highly trained professionals that understand different body types, and have the training to know what workouts will most be most effective.

Why It’s so hard to lose postpartum weight: Many new moms fail to ever drop the weight they gained during pregnancy based on fear, and physical insecurities. Your doctor most likely encouraged you to gain between 25 and 35 pounds during pregnancy, and with breast-feeding, healthy diet, and an exercise routine, you should have the weight off in as little as two months. However, if you were overweight to begin with, gained more than your doctor recommended, or have never had any weight to lose, you may be facing a bigger challenge. It’s without a doubt that your new baby is on the top of every single one of your priority lists, but taking care of your own body is key to your infant’s health as well. Most moms know, a healthy mom makes healthy milk and that makes a healthy baby.

Fight Exhaustion with Exercise: Exhaustion is very normal during the first few weeks of motherhood, and exercise may seem like the last thing you want to do. However, exercise is proven to increase the endorphins in your brain which will improve your mood, give you more energy, and make you feel more alert. And exercise is healthy whether you had a vaginal birth or caesarean section. Exercise will also help prevent injuries by building the muscles you will need to be a new mom. The Family Education Organization suggests, “Regular exercise improves immune function and increases the production of antioxidant substances in the body. It helps you to sleep better at night and feel more energetic during the day.”

Postpartum weight loss: Postpartum weight loss doesn’t have to be a year-long battle, and one you fight on your own; whether you have 20 pounds, or 80 pounds to lose, desire a high intensity or low intensity workout plan, please contact us today for customized programs tailored to your fitness goals, and start your journey to the best body you’ve ever had from professionals devoted to your results.

3 Signs That You Need a Personal Trainer

It’s true that you can work out and lose weight all on your own, without the assistance of a personal trainer. In fact, you don’t even have to have a gym membership to achieve your weight loss and fitness goals. However, there are a lot of people who do better in achieving their goals when they work with a personal training professional. These are a few signs that you need a personal trainer.

1. You’re Having Trouble Getting Motivated

If you are like many people, you might be having a hard time getting motivated. Although you might try hard, you could have trouble with things like sticking to your diet or achieving your fitness goals.

Luckily, a personal trainer can help. Along with helping you come up with an exercise and dieting plan, your personal trainer can help hold you accountable. Knowing that there is someone at the gym who will hold you accountable if you don’t strive to meet your goals can kick you into gear.

2. You’re Not Seeing Results

If you have been working out and dieting but still aren’t seeing any results, then you could be wondering what you’re doing wrong. A personal trainer can help you identify these problems and can help you change your plan so that you can start seeing results again.

3. You’re Dealing With Physical Issues

Do you have any physical issues going on, such as previous injuries or pain when you work out? If so, working with both your doctor and a personal trainer can help you come up with exercises that won’t be so hard on your body.

As you can see, there are a lot of people who can benefit from hiring a personal trainer. If any of these things apply to you, contact us to schedule an appointment with a personal trainer.

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weight loss

How To Finally Succeed At Weight Loss

It’s June now. How are you doing with those New Year resolutions you made last December? You’re not alone if you’ve slacked off a little. In fact, many have already abandoned the weight-loss goals they set for themselves at the onset of the new year. If you started out 2015 with good intentions, but you’re now too discouraged to follow through with them, don’t lose hope. You may just be using the wrong approach. So many people believe that weight loss is like a tool, something easily picked up and put down when it has served its purpose. But successful weight loss isn’t about simply doing something until you achieve a desired number on the scale or fit into a certain dress size and then give it up.

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benefits of personal trainer

3 Surprising Facts About The Benefits Of Having A Personal Trainer

Do you see a doctor when you’re sick? A lawyer when you need legal advice? A veterinarian when Fido needs a check up? Sure, you can do lots of things yourself, but your health is your most valuable asset. You treasure your valuable possessions, right? Then take care of your physical health by working with a trainer who has the knowledge and expertise to get you where you want to go quickly and safely.

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questioning joining gym

Six Questions To Ask BEFORE You Join A Gym!

Six Questions To Ask BEFORE You Join A Gym!

You don’t settle for anything else in life, so why settle with just any gym? Ask the right questions before you join.

Gym memberships are an investment. Before you spend your hard-earned money, make sure you’re making the right choice for your lifestyle. Here are the important questions you need to ask before you sign a contract:

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Staying Motivated

Keeping the Momentum Going…

In my last post, we discussed some vital tools that will help you stick with your New Year’s resolutions in 2015. One absolutely crucial element in accomplishing any goal, whether it is fitness related or otherwise, is motivation.  Motivation is intangible, it cannot be quantified or directly observed, and yet it is the very quality that separates success from failure. So, how do you get motivated, or more importantly, how do you STAY motivated?

First, surround yourself with positive people.

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Personal Trainer Battled Childhood Obesity & Won: Meet Charles Burroughs

Have you ever wondered if people who appear fit have ever battled a weight problem? Perhaps you assume they’ve always looked like that? Well, I am here to tell you, that is absolutely NOT the case. In fact, before I embarked upon an education and career in fitness, I was carrying around more than 60lbs of excess bodyfat.


obesity, charles before pic





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Resolutions 101

With only days into the New Year, everyone’s fitness resolutions are (hopefully) in full effect. Unfortunately, a vast majority of these commitments will not last more than a few weeks.

So, how do you beat the odds and ensure that your 2015 fitness goals become a reality? Here are a few strategies that will ensure your success.

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