Top 5 Post-Yoga Meal Ideas From A Nutritionist

Yoga is a hard class to prepare for, nutritionally. In theory, it is a strength training class, but you’re heart rate stays elevated the ENTIRE TIME! You don’t want a full stomach before you take class, and you probably won’t be dying to eat something directly after class. How do you stay consistent with your diet when this great addition to any fitness regimen is so physically demanding and limits nutrition?

Here’s a great snippet from an article we stumbled upon detailing a great post-workout meal for a morning yoga class! Check out the other options for afternoon and evening classes!

If you are doing your asana between 4-8am, you most likely took to your mat on a relatively empty stomach, or a totally empty stomach. After class, I recommend re-hydrating first with at least ½ a liter of water. Then tuck into something with a little protein, a little fat and a little carbohydrate. This can look like:

  • Some scrambled tempeh with coconut oil and sprouted toast and veggies,
  • A smoothie with fruit, greens and chia or hemp seeds,
  • A few bananas with a handful of almonds and stir-fried greens,
  • A bowl of oatmeal or quinoa cooked in almond milk with berries and walnuts

Here you are going to want something complete and balanced to fill you back up from your practice, and give you what you need to make it to lunch (or mid-morning snack).

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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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Personal Nutritional Counseling – Finding Your Body’s Favorite Diet

Often, people diet by cutting food from their diet, but is this really a good idea? The answer is no. The foods we eat affect our energy, our moods, and, of course, our health. Cutting too much food from your diet is disadvantageous when coupled with your everyday exercise. So, if cutting food from the diet isn’t the solution, what is? How will you know what you need?

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Nutritional Counseling – It’s Not All About the Body

You’ve been working out and eating right and you’ve lost some weight. The last few weeks, however, have found you at the dreaded plateau, or even worse, you’ve started to gain weight. Your personal trainer has made some changes to your exercise program in an effort to jumpstart your metabolism, but nothing has been working. You are out of ideas and quickly getting frustrated. There is a real fear that you are going to get completely disgusted, throw up your hands, and say, “forget it, I’m done”, and let all your hard work fall aside.

Nutritional counseling could be your saving grace and may very well be the unsung hero of weight loss and healthy living. Nutritional counseling does not just address what you should eat and not eat. It delves further into the “whys” behind your eating habits and patterns.

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Five Facts That Will Make You Reconsider Meal Plans

Meal planning is one of the single most important factors in reaching your physique and fitness goals. You cannot possibly get to where you want to be without the right fuel. Of course, exercise and rest play important roles. But you cannot drive across the country on a quart of a tank of gas. Fuel your body, fuel your life. If you are feeling a bit cautious about meal plans, here are five facts that can help relieve that stress and show you the truth!

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Helpful Tips for Thanksgiving Leftovers

With Thanksgiving finally passed (not that we didn’t enjoy…but geez!) you might be thinking of creative ways to get rid of these dang holiday leftovers! It would be nice to just throw it all away, but that’s wasteful. We won’t be advising that…EVER! So, here’s how we can enjoy some leftover turkey and dressing in a much healthier way.

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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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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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Tasty Ways to Spice Up Your Meal Plan!

One of the biggest challenges faced by those committed to a healthy lifestyle is eating the right foods. It’s easy to grab what’s convenient when life gets hectic, but the quick choice isn’t always the healthiest one. These easy and tasty recipes are a great addition to any meal plan and give you the fuel you need for your workouts!

Bananas are known for their potassium, which helps to support healthy blood pressure. It also helps to maintain the electrolyte balance in the body, keeping cells hydrated. Get in your potassium with this tasty treat: peel and freeze a couple of bananas. Throw the frozen bananas in a blender with a little vanilla extract to taste. Blend, scraping down the sides with a spatula until you get a creamy consistency. Guilt free ice cream!

Avocados are a great source of healthy fatty acids, vitamin c and antioxidants which help to maintain cardiovascular health and fight free radicals. Indulge with this easy idea: toast two slices of whole grain bread, slice an avocado in half and scoop out the flesh. Mash with a little sea salt to taste and spread on the slices of toast. Sprinkle some chopped tomato and grated parmesan cheese on top.

Sweet potatoes contain Omega 3 fatty acids, vitamins, minerals, and beta carotene and anthocyamin which has been known to have an anti-imflammatory effect. Peel and slice up some sweet potatoes into sticks. Toss with melted coconut oil, cinnamon and sea salt and bake in an oven heated to 450 degrees for 15 minutes. A sweet and salty treat!

Pineapple contains vitamins A, C and B6, and minerals and antioxidants that can have an antiaging effect on the body. Slice a pineapple into sticks about an inch thick, and brush with olive oil. On a grill (indoor or out) heat pineapple for 6 to 8 minutes on each side. Enjoy as is, or dip into Greek yogurt.

For more on healthy eating to support an active lifestyle, contact us today!

4 Tips to Mastering Meal Plans

One of the best ways to stay on top of your nutrition, and your food budget, is to plan your meals in advance. Whether it’s a week or a full month ahead of time, knowing what food will be fueling your body can keep your health regimen on track when your willpower is weak. And although everyone knows the benefits to having meal plans, it is a pretty daunting task to pull together days worth of healthy meals. Instead of throwing in the towel, check out our 4 tips that will help you become the master of your food.

Tip 1: Know Your Goals

Are you trying to gain muscular weight? Are you focused on losing body fat? Are you in maintenance mode? These are the types of things you need to take into account when planning what food to include in your meal plans. Lean proteins and vegetables are a safe bet no matter your goals, but do some research before deciding the amounts of carbohydrates and healthy fats to include.

Tip 2: Make a Master List of Recipes

There are many ways to get good, healthy recipes to include in your meal plans that support your fitness goals. Ask relatives, friends, and online contacts for some of their favorite recipes. Check out online forums for good ideas, as well as websites dedicated specifically to healthy eating. There are millions of recipes with variations and food pairings that may not typically cross your mind!

Tip 3: Put Meals to Days

Once you have an idea of the recipes you want to prepare, physically write what food you will be eating what day. Once it’s in writing, tell yourself it’s set in stone. So you’re not tempted to deviate, and eat unhealthy food.

Tip 4: Make Weekly Shopping Lists Ahead of Time

Once you’ve created your meal plans, create shopping lists of the ingredients you’ll need to prepare your food for that week. Make it as easy as possible for yourself to stick to your healthy eating.

Have questions? Need help coming up with delicious and healthy meal planning? Not sure where to start with your nutrition plan?

Contact us today!

Make the Most of Your Meals With Nutritional Counseling

No one wants to eat food that is bad for them. If given a choice between delicious food that is an excellent source of energy for the body, and delicious food that will make your body feel sluggish and slow, almost everyone would choose the delicious food that is also good for you.

The problem is that most people aren’t sure what foods are best for them, and when they have tried to eat healthier foods in the past they have sacrificed taste for lower calorie options that left them craving more flavor. Healthy eating can be delicious and satisfying. Our personal trainers know that exercise alone will not give you the total body transformation you really want. We also know that an extremely restrictive meal plan that doesn’t take your personal tastes and preferences into account isn’t something you’ll be able to stick to for very long.

That’s why our nutritional counseling offers an individual approach, so you can learn all about the best foods for your body, as well as how to incorporate some of your favorite foods into your overall approach to meals. As you see your life improving, it will be easier for you to say no to the types of food that interfere with your goals. We know that when you have the correct information about nutrition you can make better food decisions for the rest of your life, and that when you pair that with exercise and commitment, you will be unstoppable.

For more information on achieving your goals and becoming stronger, healthier, more confident and more energetic, please contact us.

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.

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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59 Detox Recipes That Actually Contain Food!

Get a jump start on the Resolutions by adding these simple and healthy detox recipes to your menu.

Tasty recipes that are high in fiber, protein, and cancer-fighting antioxidants will sure to make this whole “healthy eating” thing much more appealing. If you enjoy it, then it’s not really work, right?!

Our friends over at have compiled some great New Year’s recipes to add some ‘oomph!’ to your resolutions! Great food with a great benefit to your body. Get rid of 2015’s sludge, and start 2016 off the RIGHT way! Read more…

Which Whey To Go

The term “whey protein” is somewhat of a household name these days.  Almost everyone knows that protein is a vital part of a healthy diet and most people have heard of and tried various protein supplements like shakes and bars…but when it comes to specific types of protein supplements like whey versus casein, most people consider it “fitness-ese”.  Do you really know what’s in your protein?  And should you?

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healthy recipes kale

Get Your Healthy On With Kale Recipes!

Kale is one of the healthiest foods because it’s packed with nutrients, which elevates it to superfood status. While “superfood” isn’t technically a medical or nutritional category on the food pyramid, foods are only labeled as such when small servings carry large benefits to your health.

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Preparation Makes Meal Plans Easy And Convenient

meal prep

Prep the ingredients for your smoothie beforehand, and take it with you on-the-go.

Working out isn’t the only part of getting fit — your nutrition is incredibly important too. Creating meal plans is an easy way to make sure that you are eating healthy. A plan will ensure that you’re getting everything you need to maximize your fitness efforts. Sticking to a meal plan can be difficult, especially if you have a busy schedule. The solution? Meal prepping. Preparing your meals ahead of time is an easy and efficient solution.

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