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  1. Top Tips for Keeping Toned through Vacation

      Hey all! I just got home from a family vacation in Florida.  Man it was great to get away and feel some sunshine on my skin, but my body certainly noticed that we were out of routine with … well everything!  Vacation is part of the reason why I lift - to be able to enjoy all kinds of awesome adventures and experiences and feel great in my bathing suit.  I DEFINITELY want to make sure that I don’t look and feel all bloated and gross when I’m away.   So I’ve figured out the most important things to do to make sure I’m feeling and looking my best while travelling. I want to share with you all the top 3 things to help your body stay TONED and looking amongst the fun and festivities! HYDRATE - This. Is. HUGE. Make SURE to drink at least half your body weight in ounces of water - on TOP of whatever adult beverages you’re enjoying. This will help flush out the toxins for all the weird stuff you’re eating and drinking, and keep you feeling more satisfied overall. SKIP A MEAL - On vacation, we eat out most meals. And that means portions are larger, food is richer - generally higher in fat and salt than if we made it ourselves. Stay on track with your typical daily food intake AND give your digestive system a rest by skipping a meal.  That’s right.  I said it.  Fast through breakfast, lunch, OR dinner.  If you are definitely hungry, eat a light snack like a protein shake or fruit and vegetables with a tablespoon or two of dip, nut butter, or nuts. STAY ACTIVE - While getting in a run, lift, or yoga session would ideally happen on vacation, sometimes it’s not in the cards. Vacation is a time of extremes, and that means lots of extra time with the people you’re travelling with. Hopefully you can get everyone together for a workout, but IF NOT….make sure to stay active.  Walk a lot.  Go for a hike to enjoy the scenery and explore.  Swim in the ocean or the pools.  Throw a ball around on the beach or in a park.  Rent bikes or paddle boards o…Read More

More Blog Posts

  1. Cramp! Why It’s Happening and How to Stop It.

    Muscle cramps.  If you've ever had them, they're terrible.  They strike without warning, are incredibly painful during the attack, and can sometimes cause damage that lingers for days afterwards. Your body is trying to tell you something.  Let me translate.  Your body says, "Hey, your muscles ar…Read More

  2. The Breakdown on Protein Powder – Which One, When, and Why?

    I came across this great article on Whey Protein powders on that reminded on a question I get asked ALL THE TIME: Should I be using protein powder?  And if yes, which one, when, and why?  They give a review of a ton of different protein powders based on your goal and your budget.  Very worth che…Read More

  3. Proper breathing during exercise

    The best general guideline about breathing properly during resistance training is to exhale past the sticking point and inhale on the easier, lowering phase of any exercise. This excludes more advanced Olympic movements, where a deep breath should be held throughout, known as the Valsalva maneuver. …Read More

  4. How many reps should I do?

      Beginner If you are just starting out you should be followed by a trainer to properly learn the basic exercises. The rep range for a beginner is 12-15 reps. The weight will be light enough to develop the skill of using barbells and dumbbells while still allowing a decent training stimulus. Pick 1…Read More

  5. Just starting out? Simple workout/diet guide to get you on track

    Starting a fitness routine and figuring out what to eat can be extremely confusing. Google, social media, Netflix documentaries and even the newspaper all have conflicting information while still preaching their way is the rule. The fact is, the book has already been written: Pick any form of exerci…Read More

  6. Do You Need Supplements?

    Supplements are meant to do just that – supplement a healthy diet, not replace meals or the foundation of your diet entirely because your too busy, can’t cook, or choose to eat like crap and believe a supplement will still allow you to make progress. In addition the FDA really does not regulate …Read More

  7. 3 Steps to Lose Body Fat

    We all know to lose weight you have to create a caloric deficit. And there are 1000 posts and videos out there about this.  On this post, I'm stripping down the fads and the bullshit....which leaves this: Here are the three variables you need to get in place to decrease body fat: Increase metabolis…Read More

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"The best time to start was 10 years ago.  The second best time is right NOW."  -Chinese Proverb

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*DISCLAIMER: Results are not guaranteed. Results can vary depending on several factors. Results that you experience will require ongoing adherence to a fitness program to maintain.