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  • 3 Simple Weight Loss Tricks

    Last Thanksgiving I was in the middle of a personal nutrition challenge for myself. Initially I was bummed out because I LOVE Thanksgiving and all the food that comes with it. My initial feelings were that this was going to put a damper on the day for me. You might be thinking to yourself, "why are you talking about Thanksgiving in April?" Fair enough! The reason is because this experience taught me an important lesson in terms of eating mindfully. If you've worked with us at all on nutrition, you know that when you work with us, we don't remove anything from your diet. We teach you how to incorporate those foods in a healthy way. The big thing there is portion control. Even ....

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  • How I significantly reduced my joint pain

    You may or may not be aware of this, but about two years ago, I had to get a full hip replacement. At the time I was just 33 years old, and being so young you might think it was due to overuse or injury. Unfortunately there was nothing I could do to avoid my hip replacement, as it ended up being 100% genetic. I had arthritis so bad in my hip, according to my surgeon "you might be 33 years old, but to me your hip looks 73 years old." If any of you have dealt with arthritis, you know how painful it can be. When you have arthritis there actually are a few things you can do to help decrease the pain you're going through. 1. Drink tons of water While being hydrated does not have a ....

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  • Does flexibility harm your fitness goals?

    Flexibility and mobility are two terms often used interchangeably, but they represent distinct aspects of movement and play different roles in our physical health. Understanding the difference between the two is essential for optimizing our fitness routines and reducing the risk of injuries. Flexibility refers to the ability of our muscles and joints to passively move through a range of motion. Imagine standing tall and reaching down for your toes. This is an example of flexibility. On the other hand, mobility involves actively controlling those ranges of motion, which requires strength and stability. Imagine standing tall, keeping your leg straight as you raise it in front of you and ....

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  • THIS is the Key to Achieving your Goals

    In the pursuit of our goals, discipline is the unsung hero. It quietly guides us through the challenges and setbacks on the path to success. It's the backbone of progress, urging us to sacrifice momentary comforts for the promise of greater rewards in the future. But what exactly is discipline, and how can we cultivate it in our lives? At its core, discipline is the unwavering commitment to prioritize long-term goals over short-term desires. It's about recognizing that true fulfillment often lies beyond the immediate gratification of our impulses. Whether it's sticking to a fitness routine, pursuing a career, or mastering a new skill, discipline demands that we stay focused on the ....

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  • "Going All In" Doesn't Work

    If you're looking to make a change in any area of your life, making dramatic 180 degree changes almost never work in the long run. Most people do this because they want to see results immediately, and don't put any thought into the process. In many cases, these people adapt the "all or nothing" mentality, and go 100% all in. The downside to going 100% all in and having this mindset is that the second life happens and you're not able to be perfect, it causes an intense level of stress and often makes the person want to quit. Rather than adapting the all or nothing mindset and being results oriented, the people who are successful long term develop the "progress, not perfection" mindset ....

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  • Transformation Tuesday: Meet Andrea D!

    Today, we're thrilled to shine the spotlight on one of our incredible gym members, Andrea! 💪✨ Each week, we celebrate the inspiring journeys of individuals who have embraced fitness and wellness, transforming their lives in remarkable ways. Join us as we share some of Andrea's inspiring story, filled with perseverance, dedication, and incredible achievements. 1. What inspired you to start your fitness journey, and how has it impacted your life since then? I’ve always had a passion for fitness. When I was in college I made the decision to take on the commitment of training for, and running my first marathon - Rock ‘n’ Roll Marathon in San Diego. Once I ....

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  • Get Out of Your RUT: 3 Simple Steps

    I've talked to hundreds of people over the last few years, and one thing has become clear: covid took all of our habits and routines and threw them out the window. SO many people have struggled to get back on track since then, so I wanted to take a minute to provide some information that might help you. Since 2020: -We move significantly less (many of us no longer need to go to the office) -We were conditioned to order out food- developed horrible eating habits -Our daily routines and habits were essentially erased -Anxiety and depression has held many back from getting back into a routine If you feel like you are stuck here, trust me you're not alone. The good news is, ....

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  • The Importance of Strength Training for Adults 40 & Older

    As we age, maintaining our health and vitality becomes increasingly important. One of the most effective ways to preserve and enhance our well-being, especially for adults aged 40 and older, is through strength training. In this blog post, we'll chat about some of the reasons why incorporating strength training into your routine is crucial for a vibrant and fulfilling life. 1. Counteracting Age-Related Muscle Loss: One of the primary reasons why strength training is vital for adults over 40 is its ability to counteract age-related muscle loss, known as sarcopenia. As we age, we naturally lose muscle mass and strength, which can lead to reduced mobility, balance issues, and an ....

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  • Navigating Pain & Minor Injuries

    Pain and minor injuries are an inevitable part of an active lifestyle. While no one intends for these setbacks to occur, they are bound to happen if you're consistently pushing your limits. The key is knowing how to handle these situations to ensure you stay on track with your fitness goals. Stick with Your Routine: Unless it's a serious injury that requires immediate medical attention or a doctor's advice to stop exercising, we recommend sticking with your workout routine. You may need to modify your exercises to avoid exacerbating the pain, but maintaining your routine is crucial. Modify and Adapt: When dealing with pain or minor injuries, work with an educated ....

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  • Does a low carb diet really work?

    Ahh Dr. Atkins.... I think we all remember or are familiar with the Atkins diet. Dr. Atkins started it all. From the Atkins diet, to keto, to the mediterranean diet, low carb diets have cycled in and out of popularity, which adds to the confusion of what we should all be doing with our eating habits. In our experience, fad dieting such as these are not great for most people long term. They can be beneficial to experiment for a week or two as the diets do have their benefits, however many of them aren't sustainable long term (or worth it). In fact, some of them are actually dangerous to practice for too long. Part of the issue with these fad diets is that they provide you with fast ....

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