Best Protein Bars for Weight Loss

    Protein bars have become a popular choice for people on-the-go who are looking for a quick and easy meal to help start their day strong, recover from a workout, or power them through their busy days. However, not all protein bars are created equal, and some are more beneficial for weight[…]

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    a woman using a tape measure on her waist after eating protein bars for weight loss

    Best High Protein High Fiber Bars

    Why should you be interested in finding the best high protein high fiber bars? As you get older, you realize you should be eating better and you are trying. Really. You have cut back on beer, pizza, and wings – foods that you survived on during college and for several[…]

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    high protein and high fiber badges

    Best High Protein Low Sugar Bars

    You are trying to eat better and know you need more protein in your diet, and that you should also cut back on sugar. Your intentions are good, but when you are constantly on-the-go, it’s hard to do, especially if you want it to taste good. And to make it more[…]

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    Catalyst Bar Meal Replacement Chocolate Chip Cookie Dough and Peanut Butter Brownie bars

    Anabolism: The Building of Your Body

    Anabolism is a magical process that makes things bigger and more complex. It’s the foundation of growth and repair in all living organisms, from the smallest bacteria to the largest whales. In humans, it helps us build muscle, bone, and other tissues. Anabolism in Action Anabolism works by taking small,[…]

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    The process of anabolism shown with molecules and adenosine triphosphate

    Catabolism: The Breakdown Process

    Catabolism is a metabolic process that breaks down large molecules, such as carbohydrates, lipids, and proteins, into smaller molecules, releasing energy in the process. It is an essential part of metabolism, providing the energy that fuels all the body’s processes. What Causes It? Catabolism occurs in response to the body’s[…]

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    The process of catabolism shown with molecules and adenosine triphosphate

    Foods to Help Menopause

    Menopause is a natural process for every woman, and learning about foods to help menopause can make it smoother and less stressful. Nutrition Updates for a Balanced Diet Boost Healthy Fats Intake Incorporate more Omega-3 rich foods like salmon, avocado, and flaxseeds into your diet. Healthy fats contribute to hormone[…]

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    White platter with a variety of healthy foods surrounded by small bowls of nuts, berries, and other nutritious foods

    Pelvic Floor Exercises

    Pelvic floor issues are common, but they can be treated in different ways, one of which is pelvic floor exercises. If you are experiencing any of the symptoms of pelvic floor issues, talk to your doctor. They can diagnose the problem and recommend the best treatment options. As we age,[…]

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    woman performing a glute bridge to address pelvic floor issues

    Benefits of Natural Peanut Butter

    The benefits of natural peanut butter is why it is superior to every other type of peanut butter.  What is Natural Peanut Butter? Natural peanut butter contains one or at most two ingredients: dry roasted peanuts or dry roasted peanuts and salt. If there is any other ingredient, such as[…]

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    Open jar of natural peanut butter surrounded by shelled peanuts

    Types of Running Shoes

    As a personal trainer with a clientele of avid runners, I often find myself talking about the importance of choosing the right shoe in the pursuit of their goals. While there are many athletic shoe options available, picking the right types of running shoes is a necessity for runners of[…]

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    a close-up of running shoes on a man walking away on an indoor track

    Plant-Based Protein Benefits

    Meatless products are gaining a lot of attention in the news. But why? What are plant based protein benefits? The answers to this question fall into two categories – health and environment. What are the health benefits of plant based protein? Lower saturated fat than meat-based protein foods Lower risk[…]

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    chickpeas, nuts, and vegetables are food sources that give you the advantages of plant-based protein

    How Many Crunches a Day for Fat Loss?

    How many crunches a day does it take to give you a six pack? This is a popular question among gym-goers, and with good reason. If you’re looking to burn fat and get a flat stomach, you’ve probably been told to do crunches. However, truth be told, crunches are not the[…]

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    Fit woman in sports bra and shorts showing her defined mid-section

    Vegan Protein Sources

    As a Personal Trainer and Fitness Nutrition Coach, I’ve noticed that many of my vegetarian and vegan clients struggle to consistently consume adequate protein each day. Protein is essential for building and repairing muscle, which is crucial for optimal performance in the gym and activities of daily life. Benefits of[…]

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    Total Body Workout

    The idea of a total body workout might be appealing since it appears it provides a convenient and time-efficient way to exercise. However, it isn’t the best choice for you to achieve maximum fitness and health improvements. Instead, an upper body lower body split offers several advantages that make it[…]

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    Man in gym performing a deadlift

    Menopause and Marijuana

    Do menopause and marijuana go hand-in-hand? As women navigate the menopausal transition, many seek ways to alleviate the accompanying symptoms and improve their overall well-being. While there is growing interest in the potential benefits of cannabis use during menopause, its effects on athletic performance remain a subject of debate. Potential[…]

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    Marijuana plants

    Energy Gummies

    Energy gummies can give you more than just an energy boost before your workout. They can be a mid-morning pick-me-up to keep you moving until lunchtime, or a great go-to when you feel that afternoon slump coming on. As a personal trainer and fitness nutrition coach, I know that my clients[…]

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    Catalyst 4 Fitness Energy Chews

    Bad Fitness Tips

    Social media has provided an environment where anyone can post bad fitness tips. Their “best ever” piece of advice is likely going to result in you never reaching your goals, and potentially getting injured. Along with this, it also has apparently become irrelevant if the source of this so-called “new and[…]

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    Bad fitness tips include No Pain No Gain

    Is the Keto Diet Safe?

    To best answer the question of “Is the Keto Diet Safe”, let’s look at facts about the diet plan and also its benefits and drawbacks. Fact: About 5% (12.9 million) Americans follow the Keto diet each year. [International Food Information Council (IFIC). 2021. 2021 Food and Health Survey.] Fact: 46%[…]

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    Foods permitted on the keto diet - blueberries, egg, avocado

    What Is Allulose?

    We as consumers are becoming smarter. We read nutrition labels and choose our foods based on calories and macronutrients – protein, carbohydrates, and fats.  Carbohydrates, in the simplest of definitions, are the main source of energy for our bodies. There are three main types: sugar, starch, and fiber. What is[…]

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    A wooden spoonful of allulose

    Do Fitness Trackers Work

    In today’s fast-paced world, staying fit and leading a healthy lifestyle is becoming more of a challenge. With the advancement of technology, fitness enthusiasts now have a powerful tool at their disposal – activity trackers. But as with all data and technology, they have their limitations. And since we don’t[…]

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    a smart watch and smart phone

    Natural Sleep Aid for a Good Night’s Sleep

    A good night’s sleep is essential for overall health and well-being. For those seeking a natural solution to promote better sleep, a combination of melatonin, Vitamin B6, and passiflora extract has gained a lot of attention. Benefits of Deep Sleep Melatonin: Melatonin is a hormone naturally produced by the body,[…]

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    natural sleep aid - seeing a monkey sleeping on a tree limb

    When and What to Eat Before and After Working Out

    As an active adult engaged in sports or regular gym workouts, meal timing plays a crucial role in optimizing your performance and supporting effective recovery. Properly timed meals can provide the necessary nutrients to fuel your workouts, enhance muscle repair, and promote overall well-being. Pre-Workout Meals: Fueling Performance Consuming a[…]

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    An alarm clock surrounded by sports balls and dumbbells

    How Expensive Are Vegan Diets?

    Are Plant-Based Diets More Than Animal Protein-Based Diets? When it comes to cost, the affordability of vegan and vegetarian diets can vary depending on factors such as food choices, availability, and location. While plant-based proteins like legumes, tofu, and grains can be cost-effective, certain vegan alternatives and specialty products may[…]

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    Indescript man doling out United States paper currency

    The Myths of a Clean Diet

    In recent years, the concept of a “clean diet” has gained significant attention even though a standard definition does not exist. However, a clean diet generally refers to an eating pattern that prioritizes whole, unprocessed foods while minimizing or avoiding processed and artificial ingredients. The primary focus is on consuming[…]

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    Salad with scallops, egg, lettuce, creamy white dressing

    Vegan vs. Vegetarian Diets: Benefits and Drawbacks

    Vegan and vegetarian diets have gained popularity in recent years as plant-based eating patterns that offer health and environmental benefits. While both diets focus on consuming plant-derived foods, there are distinct differences in what they allow and exclude. A vegan diet strictly avoids all animal-derived products, including meat, poultry, fish,[…]

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    Bowl of couscous with vegetables and fruit

    The Pros and Cons of Cross Training for Athletes

    What is Cross Training and Why is it Important for Athletes? Cross training is a training approach that involves engaging in different types of physical activities to supplement or complement a primary sport or fitness activity. Its goal is to improve overall fitness, prevent injury, and enhance performance by developing[…]

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    cross training includes participating in different sports such as volleyball, tennis, basketball, soccer, football, baseball, badminton, golf, ping pong, and others

    How to Make Bulletproof Coffee

    It is easy to make bulletproof coffee at home. Start with high-quality coffee beans. While the coffee is still hot, blend it with grass-fed butter and MCT oil until it becomes frothy and creamy. The result is a rich, creamy, and flavorful coffee. The idea behind this is the combination[…]

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    Ingredients in bulletproof coffee - coffee beans, butter, cream, glass of coffee

    Natural Greens Powder and Probiotics

    Greens powder can help fill the nutritional gaps as you try to get your daily dose of greens, fruits, vegetables, and fibers. Our Natural Greens+ with Probiotics is packed with vitamins, minerals, antioxidants, and probiotics to support a healthy gut. Benefits Greens powder is a dietary supplement made from a blend[…]

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    Catalyst 4 Fitness Greens+ with Probiotics

    Fuel Your Body with Vegan Protein

    What is Plant-Based Protein and What are Its Benefits? As more and more people follow a flexitarian lifestyle or adopt a plant-based lifestyle, the demand for vegan protein sources has skyrocketed. It is a type of protein that is derived from plants, rather than animal sources. This includes sources such[…]

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    Catalyst 4 Fitness Vegan Protein vanilla

    Unlock the Potential of Glutamine

    L-Glutamine is an amino acid that is found in high concentrations in the muscles of the body. What is Glutamine and How Does it Benefit Your Body? Glutamine is considered a conditionally essential amino acid, which means that the body can produce it in sufficient amounts under normal conditions, but[…]

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    Catalyst 4 Fitness Glutamine

    Benefits of Omega-3 for Heart Health

    When it comes to heart health, omega-3 fatty acids are a superstar nutrient that you definitely don’t want to overlook. These essential fats, found in fish, fish oil supplements, and some plant-based sources like flaxseeds, have been shown to have a host of benefits for the heart and cardiovascular system.[…]

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    Catalyst 4 Fitness Omega-3 Fish Oil

    Choosing a Protein Bar

    Choosing a protein bar can be overwhelming. There are different flavors, textures, sizes, and functions. There are some that are sponsored by celebrities, others backed by thousands of dollars in marketing, and still others made by small businesses that are trying to connect with each of their customers. There are[…]

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    questions and answers when choosing a protein bar

    Easy Meal Planning

    Easy meal planning sounds like a paradox but it isn’t. Wouldn’t it be nice to have someone else plan your meals, count your calories, track your macros, and create your grocery list? We think so too, and will do this for you. Swipe to accept the meal suggestion, or you[…]

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    EatLove Meal Feed by Catalyst 4 Fitness

    Lessons Learned in the Gym

    The lessons learned in the gym I want to share are not the expected ones. They aren’t the weight I can squat or bench. Or that I like free weights more than machines. Or that I prefer high intensity interval training over steady cardio. Or that I enjoy training alone[…]

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    some lessons learned in the gym come from learning how to properly use dumbbells

    The New Corporate Wellness

    There is a new corporate wellness expectation that has in part come about as a result of covid-19, and it affects our health and as well as our behaviors. A Brief History of Workplace Wellness 1760 – the Industrial Revolution began and employers were not bound by laws governing the[…]

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    Corporate Wellness Icons

    Press Release – Catalyst Bar Launches

    Cincinnati, Ohio— January 31, 2022 — Sharon Chamberlin, owner of Cincinnati-based Catalyst 4 Fitness, has launched a new line of meal replacement bars called the Catalyst Bar. Chamberlin’s work as a certified personal fitness trainer and nutrition coach led to the creation of the bar. “I realized there is a[…]

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    Press Release announcement

    What is a Meal Replacement Bar?

    I recently had a conversation with a friend of mine that mimicked conversations I have every week. I call them “AHA” moments, and I’m sharing it to help you make better decisions for you and your family. I’m going to explain what is a meal replacement bar. Why are Catalyst[…]

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    Catalyst Bar - Meal Replacement Bar

    Why Invest In Corporate Wellness Programs

    Corporate wellness programs are no longer just a buzzword. Successful managers, regardless of their industry, must find the balance between pushing employees to meet the company’s goals without micromanaging or otherwise alienating them. This is often easier said than done. The question then comes down to what can be controlled[…]

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    the word wellness with healthy icons surrounding it written on a piece of paper lying on a desk with a computer, indicating corporate wellness programs

    How Much Is A Personal Trainer?

    You have tried every diet and exercise video, some twice or more, and you still aren’t happy with your body. You are overweight and feel awful. You are wondering how much is a personal trainer. The answer to this seemingly straight forward question isn’t clear cut. Instead, it’s similar to[…]

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    small inexpensive car sitting next to large expensive luxury sport utility vehicle

    Should I Hire A Personal Trainer?

    Finding the answer may seem daunting but it shouldn’t. The question “Should I hire a personal trainer?” is easy to answer. You want to get in shape. You want to lose weight. You want to tone up. So you start looking at options. Apps & Videos On one end of[…]

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    comparison of in-person personal trainers and fitness apps

    Should You Use Ice or Heat For Injury

    One of the most frequently asked questions of doctors, trainers, and coaches is whether you should use ice or heat for injury. R – RestI –   IceC – CompressE – Elevate This was common practice for decades in school gyms, professional sports, and everywhere in between. However, through research studies,[…]

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    Are You Too Old?

    Aging. As we enter our 40s, 50s, 60s, and beyond, we inevitably notice changes in our bodies. Are you too old to want to slow down these changes? It is often true we still think of ourselves as teenagers or remember what we could physically do in our 20s, yet[…]

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    c s lewis quote about age

    Are These Dangerous Exercises?

    I recently read an article where the author posted a few photos taken in a gym and asked “Are these dangerous exercises?” What amazes me is that this article and others like it are not just written by random bloggers who are self-proclaimed fitness experts, but are also published on[…]

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    danger sign

    Women’s Reproductive Health

    Women’s reproductive health is complex. From sexual maturity through menopause, a woman’s body goes through many changes. As a certified personal trainer and a fitness nutrition coach, this is a little off-topic for me but I’m writing this to share my story. Those of you who know me are probably[…]

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    How to Choose a Personal Trainer

    You’ve decided you want to change your body for the better but you aren’t sure how to choose a personal trainer. Follow these steps and you will find the one for you. Credentials. There are probably hundreds of personal training certifications available, but only a few are reputable with top[…]

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    ace certification logo

    Easy Healthy Recipes

    It can be easy and quick to make delicious and healthy recipes while still staying on plan and not overeating. You can get the body you want, perform your best in the gym and everywhere else, and have energy throughout the day. In fact, using this ingredient can help you[…]

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    Catalyst 4 Fitness Whey Protein chocolate

    Weight Loss Goal

    In today’s society, having a weight loss goal seems to be the norm instead of the exception. Whether it be 5 lbs. or 50 lbs., most people say they know what to do yet in reality they don’t because they are unable to maintain the changes they make. This is[…]

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    no shortcuts work for it sign

    No Pain No Gain

    Prospective clients often ask me if my philosophy when designing workout programs is “no pain no gain.” They go on to explain that other trainers they worked with in the past seemed to revel in it, trying to create the most grueling workouts to make them suffer. I explain that[…]

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    Bad fitness tips include No Pain No Gain

    Healthy Recipe Substitutions

    Personal training and nutrition coaching often become pivotal points in my clients’ lives. Good nutrition is an integral component of a healthy lifestyle and helping my clients make smart eating choices is part of my role. Healthy recipe substitutions are easy ways to make positive changes and show them that[…]

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    recipe book

    Lower Back Pain

    Did you know that 80% of adults suffer from lower back pain? It can be caused by a strain, structural problems like a damaged vertebrae or sciatica, arthritis, osteoporosis, sleep disorders, a bad mattress, even bending or turning awkwardly. Once it happens, at best we are in a lot of[…]

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    lower back pain highlighted on man's body

    Alone Time For Moms in Cincinnati

    I recently spent time with a childhood friend and we held a conversation about alone time for moms that I think will resonate with many people. My friend is a daughter, a wife, a mom of 5 kids aged 18 and younger, works full-time, and assists her husband in running[…]

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    moms should exercise sign

    Transformation Contest – Kim D.

    I decided to take part in the Transformation Contest because I gained some extra weight due to a medication I was taking.  After stopping the medication some of the weight came off easily, but some stuck around.  My exercise routine was not enough to get rid of the extra pounds[…]

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    A Hidden Benefit of Group Fitness Classes

    Spoiler Alert: You may be surprised at what I call out as a hidden benefit of group fitness classes. You are probably expecting me to say that when you take a group fitness class, you will find camaraderie, accountability, commitment, and the opportunity to meet others with similar interests. You[…]

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    andy crestodina quote about networking in exercise classes

    Benefits of Personal Training

    Working with a certified personal trainer is a fantastic way to reach your goals. There are many benefits of personal training because it is individualized – your trainer will design programs specifically for you, based on your fitness background, your health history, and your goals. But you have a responsibility[…]

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    one of the benefits of personal training is having success

    Weight Loss Plateau

    Have you hit a weight loss plateau? This is common when you are trying to lose weight. When results slow down or even stop, it’s easy to lose motivation to work out and eat healthy food.  It happens so gradually we hardly notice it.  Before we know it, we’re off[…]

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    gauge pointing to being stuck

    Blood Sugar Level

    With summer comes an abundance of fresh fruity cocktails and lots of ice cream. Unfortunately, these are the foods that can spell danger for your blood sugar level.  The few minutes of pleasure that you derive from those cold, sugary treats can pave the way for decades of chronic illness.[…]

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    blood sugar level chart

    Healthy Lifestyle Changes

    Other than New Year’s, there is probably no other time during the year that motivates us to make a fresh start like springtime does.  When the warm breezes start blowing, we want to open the windows and revitalize our homes and our spirits. This is the time to make healthy[…]

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    if you don't make time for exercise, you will have to make time for illness

    7 Reasons to Use Creatine Powder

    Creatine powder is a powerhouse supplement that should be in nearly everyone’s kitchen cabinet. These 7 reasons to use creatine make it almost magical as it helps: to boost performance improve body composition increase strength levels in both trained athletes and bodybuilding novices help build muscle and strength increase bone[…]

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    Catalyst 4 Fitness Micronized Creatine Monohydrate

    Warming Up Before Exercise

    You might be tempted to skip warming up before you exercise. After all, you only have so much time to exercise – “Let’s just get on with it already!  I’m in a hurry!” But warming up before exercise is a critical component of your fitness routine, and skipping it could[…]

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    sihouettes of women warming up before exercise

    Out Exercise a Bad Diet

    Ever heard someone give themselves permission to indulge their sweet tooth just because they just had a great workout?  It’s a common excuse. Many people believe that because they exercise, they’re in the black when looking at their calorie input vs. calorie output.  However you can not out exercise a[…]

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    a sign saying you can't out exercise a bad diet

    Foods to Avoid

    When I began writing this, I intended to title it the “Worst 5 Foods” but there were so many foods and meals from restaurants, desserts, drinks, and side dishes that my list was nearly endless. Instead, I decided to group some general foods together, although I do use a few[…]

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    fast foods to avoid

    Effects of Stress

    We all hear how bad stress is for us, and that we have to control it. But what does this really mean? What are the effects of stress on us? How Does Your Body React to Stress? When you experience stress, your body releases a hormone called cortisol.  In small[…]

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    stress meter

    Winter Weight Gain

    Did you know that research shows the average winter weight gain to be five to seven pounds? Some people gain this extra weight because they have Seasonal Affective Disorder—a type of winter depression.  But most of us can’t blame winter depression for our tendency to pick up extra weight during[…]

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    two snowmen talking about winter weight gain

    Exercise and Brain Power

    Is there a correlation between exercise and brain power? Whether you are a student, the parent of a student, or a teacher, you likely have one thing on your mind:  academic performance. From kindergartners to graduate level college students, concentration and learning are critical and directly related to how successful[…]

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    Sugar and Type 2 Diabetes

    Walk into nearly any grocery store and you’ll see shelves filled with candy that many people now see and think of sugar and type 2 diabetes. Why? Because it touches all of us. In 1990, less than 5% of the population had diabetes. Now, it is more than 10%, with[…]

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    excerpt of diabetes definition

    Train Smarter Not Harder

    There are few things as exciting as new clients eager to make serious lifestyle changes and make up for lost time in their quest to get fit and healthy.  Their motivation and passion are contagious, and watching transformations is one of the most fulfilling aspects of being a trainer. But in[…]

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    train smarter not harder

    Exercise and Heat

    Baby, it’s hot out there!  If you have been working out over the past winter and spring months, you may be surprised at the new challenges that summertime fitness throws at you. You are probably discovering that your body reacts to the combination of exercise and heat and humidity differently[…]

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    woman exercising in hot weather

    Effects of Sugar

    The warm breezes of spring mean that Easter is around the corner! From jelly beans to chocolate bunnies, empty calories abound, and the subsequent effects of sugar aren’t far behind. You need a plan to avoid this. Sugar Facts I hate to be the bearer of bad news, but you[…]

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    a pile of Reese's easter candy eggs to infer the large amount of sugar and its effects

    Mother’s Day Gift

    Mother’s Day gifts can be hard to choose, especially as we get older. We want to give our Moms something they wouldn’t necessarily buy for themselves, but that they deserve. In fact, whether you are a mom or not, this is for all the women out there who feel trapped[…]

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    mothers day gift box

    Probiotic Foods

    Have you heard of probiotics or probiotic foods? Probiotics are good microbes that you can consume in your diet.  They then settle in your digestive system and get to work protecting you from illness and destroying the bad bacteria that may be living there. Probiotic Foods There are many foods[…]

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    Food for Fuel

    From weekend warriors to Ironman athletes, performance is directly tied to diet.  Food is fuel if you want to train at the peak of your ability and recover quickly. Be intentional about what you eat, taking care to feed your body what it needs, not what will only temporarily satisfy[…]

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    trying to workout without food sign

    Cortisol and Weight Gain

    Understanding the relationship between cortisol and weight gain, and how relaxation plays a part is key to getting the body you want. The Role of Cortisol One of the most important reasons that relaxation is good for you is because it prevents the release of excess cortisol.  Cortisol is a[…]

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    man stressed which causes increased cortisol that leads to weight gain

    Power Nap

    It’s 3 in the afternoon and you can barely keep your eyes open.  Your mind feels foggy, and all you want to do is curl up under your desk for 20 minutes and take a power nap. But cutting-edge, productive people wouldn’t take a power nap, would they? Actually, yes![…]

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    kitten taking a power nap

    Mindless Eating

    Do you suffer from mindless eating? You hadn’t thought about this until you began trying on some of your favorite pieces of clothing from last year.  Your shirts are tight. Your shorts and pants too. The zippers are hard to zip, and their fit is a bit too snug to[…]

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    mindless eating

    Food Allergies

    Food allergies and food sensitivities are becoming more prevalent and talked about, but knowing their differences is the first step in managing them. The Differences On the surface, food sensitivities and food allergies may seem similar, and while they can cause some of the same symptoms, they are two different[…]

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    common food allergies

    Cortisol and Fat Loss

    Cortisol hormone has been called the “master” of all hormones because cortisol and fat loss are intricately connected. It is a steroid hormone, like testosterone and estrogen. As a powerful hormone, it is necessary for life, but if its level is not optimal in your body, your health could suffer.[…]

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    cortisol chemical appearance

    Liver Detox

    Liver detox isn’t simply staying away from alcohol for a period of time. If you are like most people, you don’t often think about your liver, but if you are interested in living as healthy as possible, attending to your liver can have big payoffs. Named after the Old English[…]

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    liver detoxification


    Sunlight has a profound impact on our bodies, particularly on two hormones that control mood and energy:  serotonin and melatonin. Serotonin tends to boost mood and energy, while melatonin tends to make you feel sleepy.  Too much melatonin can even lead to depressed feelings in some people. Serotonin and Melatonin[…]

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    serotonin and melatonin

    Resistance Training or Aerobic Exercise

    Now that the weather is getting nice, you may be tempted to forgo your resistance training and head outdoors for some aerobic exercise in the fresh air.  But beware:  if you give up your resistance training, you will be giving up more than you bargained for. Why Resistance Train? Resistance[…]

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    resistance training exercise class

    Sleep Deprivation

    How often do you hear someone say, “I had a great night’s sleep last night!” or “I feel refreshed and energetic!”?  Probably not very often.  Sleep deprivation doesn’t only seem to be the new normal, according to the National Sleep Foundation, it is the new normal:  most Americans are sleep-deprived. […]

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    sleeping symbol


    Motivation is different for everyone – for some it is internal, for others it is external. Once you find your motivation, you are on the path to success. Mike Fohner, cross country running coach, tells this story about one of his students: Last year, one of my young cross-country runners[…]

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    Achieving Goals

    Achieving goals is much more difficult than just wanting it. It is said that practice makes perfect, and practicing visualization to reach your goals is no different. When used properly, this can be extremely powerful. As you think about your goals, consider the following. Use your imagination to see yourself[…]

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    person jumping in the air, happy because she is achieving goals

    How To Lose Weight

    One day you look in the mirror and think “ugh” and then you wonder how to lose weight? Zig Ziglar once said, “If you aim at nothing, you will hit it every time.” The general flow of human life tends to be toward ease and comfort.  One day flows into[…]

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    goals plus momentum equal success

    Weekend Warriors

    Weekend Warriors – Fitness starts in your mind.  Ask any athlete or fit person what the number one secret is to his success at fitness, and he will tell you it is commitment. Commitment to fitness means that you are in it for the long haul.  Fitness commitment rises above bad[…]

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    weekend warrior sign

    The Best Type of Squat for Fitness Buffs

    Is the best type of squat for fitness buffs a squat in a squat rack or using the Smith Machine?   A barbell squat challenges your body in a more natural way.  It requires you to engage your core to maintain your posture and balance, which mimics real life activities[…]

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    squat rack

    Eat Peanut Butter

    Americans spend almost $800 million a year on peanut butter so it’s obvious that we enjoy it. Even though many people think it is a good source of protein, this is not true. It is a good source of fat. And while it is often referred to as a “healthy[…]

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    jars of peanut butter on grocery store shelves

    Delayed Onset Muscle Soreness

    If you exercise at all, you most probably have experienced delayed onset muscle soreness. Also known as DOMS, it can begin as early as 8 hours after you exercise but usually occurs 24 – 72 hours after you begin a new exercise program, change your exercise routine, or dramatically increase[…]

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    a cartoon man in a meme with the words "Not sure if I have DOMS (delayed onset muscle soreness) or if I'm going to die"

    Best Protein Powder

    Protein powders can be part of a healthy diet, but how do you know which is the best whey protein powder? You don’t want to waste your money. You want to buy the protein that is going to help you reach your goals. Finding the best protein powder may not[…]

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    Catalyst 4 Fitness Whey Protein vanilla

    Should You Buy Organic Foods

    If you want the best, healthiest foods you should always buy organic foods, right? Let’s start by defining organic. The United States Department of Agriculture defines a product to be organic if it is grown, or if the animal is fed, according to certain standards.  Listing and describing the standards[…]

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    organic sign

    Runny Nose When Exercising

    Do you always get a runny nose when exercising? You could experience this in a gym or outside, whether you are lifting weights or running a race. It could also happen in both hot and cold weather, and even if you don’t suffer from allergies. Why does my nose run[…]

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    noses with legs running

    Muscle Loss

    Age-related muscle loss is real. Getting older is a part of life but we don’t have to surrender to it and give up. As we age, we experience the loss of muscle tissue. This is called sarcopenia, and it can result in us losing up to 20% of our muscle[…]

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    A cartoon of a doctor talking with his patient about the benefits of exercising on his overall health, including muscle loss

    Hormone Imbalance

    Do you know what your pituitary gland, thyroid, thymus, adrenal glands and pancreas have in common?  They are all endocrine glands, and their jobs are to make hormones, and all can contribute to hormone imbalance. Hormones are chemicals that deliver messages throughout your entire body via the bloodstream.  These messages[…]

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    hormone imbalances sign

    7 Ways to Make Time To Exercise

    If you want to do something, you will find a way. Follow these 7 ways to make time to exercise. 1 – Schedule your time spent on facebook, twitter, pinterest and other social media.  For instance, only log in twice a day, and limit it to 20 minutes each. 2[…]

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    social media icons

    Getting Lean

    The Cost of Getting Lean. This article could change your views forever. It could help you identify your goals, or solidify your current state of fitness. It really could change your life. I’m not blowing this out of proportion. I am serious. If it speaks to you, fantastic! Share it[…]

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    drawings of men with abs

    Holiday Survival Guide

    We need a survival guide! During the holiday season it seems everywhere we turn there are tempting foods and drinks—from treats at office parties to our own traditional family favorites.  When you add in a busy schedule filled with shopping and get-togethers, you could have a recipe for disaster as[…]

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    holiday survival guide

    Alcohol and Fitness

    One of the most common questions I am asked involves alcohol and fitness. If I had a dollar for each time, I could retire! Common Questions How bad is alcohol for me? How many beers can I have if I only drink on the weekends? What if it’s light-colored beer?[…]

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    a gold bottle of alcohol held by one blue man being pulled away from the bottle by another blue man

    5 Mistakes in Dieting

    The word “diet” should be removed from the dictionary. Not because there are 5 mistakes in dieting that most people make, but because I don’t believe any diet is a good idea. Why? It inherently has an end date. Let’s say you reach your goal. What are you going to[…]

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    no more diets sign

    Seasonal Affective Disorder

    It’s that time of year again—a time of cool breezes, colored leaves and holiday preparation.  Fall and winter are exciting times…  Unless you suffer from Seasonal Affective Disorder. If you struggle with winter depression, this time of year is not filled with joy and anticipation.  Instead, you probably feel like[…]

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    seasonal affective disorder sign

    Holiday Eating and Binging

    With the holidays approaching, unless you want to look like a stuffed turkey when the new year comes, you need to stay away from the holiday eating and binging cycle. Instead, create a plan on how to navigate the family dinners, work parties, and office “food days”.  Here are some[…]

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    woman eating and binging on many foods and drinks

    Best Time to Exercise

    If you exercise, you want to see the most results in the shortest amount of time. So, when is the best time to exercise to reach your goals quicker – to get stronger, leaner, more flexible, have more mobility? Is it in the morning before work? Could it be at[…]

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    am/pm sign

    5 Ways to Use Protein Powder

    Protein is an integral part of a healthy diet. There are many sources of protein but one of the easiest to incorporate into your diet to ensure you get enough of it every day is protein powder. 5 ways to use protein powder Keep in mind the type and brand[…]

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    Catalyst 4 Fitness Whey Protein chocolate

    Who Should Get Flu Shots?

    Flu shots are offered by pharmacies, health clinics, and doctor’s offices. Some companies even arrange for nurses to come on-site and vaccinate their employees. How do you decide if you should get one? Flu shots are the most effective way to prevent influenza and its complications.  Flu vaccines cause antibodies[…]

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    it's that time again flu shots are in sign

    Gluten Free Foods

    Do you have questions about gluten free foods, and how carbs fit in? If so, you aren’t alone.  Many Americans are reducing the gluten and carbs in their diets.  Some are cutting back on gluten because they have a confirmed diagnosis of Celiac disease, some are gluten sensitive, and others[…]

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    gluten free cure or fad image with rices

    Alzheimer’s Prevention

    Alzheimer’s prevention is a hot topic. This should come as no surprise since surveys have shown that there is something that Americans fear more than death. It is suffering from Alzheimer’s disease. For most of us, losing our personhood – those characteristics which make us who we are – is[…]

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    Alzheimer's symptoms and effects

    Potent Protein Powder

    Not all protein powder is created equal, and not all proteins are created equal. A human body needs amino acids to break down food, grow, repair body tissue, and perform many other body functions.  Some amino acids are considered essential and must be obtained from food because your body can[…]

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    got protein? sign

    Getting A Woman to Bulk Up

    ‘A myth pervades society – that getting a woman to bulk up is as easy as lifting heavy weights. This is not true! Unless a woman is taking steroids or performance enhancing drugs, she WILL NOT bulk up.  I repeat, she will not bulk up. She won’t look like Arnold[…]

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    woman bodybuilder and fit woman

    Everything In Moderation

    I think “everything in moderation” is a horrible idea. Well, maybe not horrible, but certainly not close to ideal if you really want the body you’ve always dreamed of. This article, Why “Everything In Moderation” Doesn’t Work, by Jonathon Ross is spot on, and I want to share it with[…]

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    a saying about moderation being for cowards

    What Muscles Do Push Ups Work?

    Most gym-goers ask “What muscles do push ups work?”, and rightly so. Understanding this will help you to perform them properly, and become stronger. Push ups target several muscle groups in your upper body, emphasizing the chest, shoulders, and triceps. Primary Muscles Chest (pectoralis major and minor): push ups engage[…]

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    push up alignment diagram showing proper form and engage muscles

    Are You New to Group Fitness?

    Starting an exercise program can be daunting. To help alleviate some apprehension you or your friends might be feeling, I’m sharing part of an article that the American Council on Exercise recently published about group fitness and how you can make the most of it.  Feel free to forward this[…]

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    group fitness class

    The Truth About The Biggest Loser

    Have you watched the reality show The Biggest Loser? Of course you’ve heard about it, as have thousands of others. According to online research, apparently the 2010 season had its largest audience with 1,580,000 viewers. Knowing this, and the fact that this show is still being aired makes me sad and angry. I[…]

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    the biggest loser logo

    Travel and Diet

    Traveling for work or pleasure doesn’t mean you have to lose ground on the progress you’ve made with your diet.  An easy travel and diet meal is protein powder and almonds or oatmeal. The almonds and oatmeal can be measured out and placed in baggies. Put each serving in a[…]

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    clear bag holding protein powder

    Make the Most of Your Workout Plan

    There are different ways to make the most of your workout plan. Follow these simple steps to get the body you want in less time. 1. Your Workout Program. Design your workouts so they are effective and efficient.  Hiring a personal trainer to do this will ensure all muscle groups[…]

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    at the gym sign with a dumbbell showing you are following a workout plan

    Intermittent Fasting

    I’m often asked if I am a fan of Intermittent Fasting or IF. Well….while I think it could help some people, the vast majority of people would find it difficult to follow consistently. There are too many variables that may be out of your control, such as work schedules, family[…]

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    intermittent fasting infographic

    Benefits of Antioxidants

    Have you heard about the benefits of antioxidants? Have you seen ORAC or Oxygen Radical Absorption Capacity on food products? What is it? ORAC is a method of measuring the antioxidant capacity of food and drink. The benefits of antioxidants to your health is that they slow or prevent the[…]

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    antioxidants and free radicals

    Daily Fiber Intake

    As we age, it is not uncommon for our doctors to talk with us about our daily fiber intake and how not having enough can harm us. What do they really mean, and more importantly, how do we manage it? Fiber is a plant-based carbohydrate that our bodies can not[…]

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    daily fiber intake, as shown with definitions of soluble and insoluble fiber along with pictures of examples

    Muscle Types 101

    Exercise makes all of your muscles bigger, right?  The simple answer is no, but why? There are three muscle types that comprise our bodies. Skeletal or striated muscle is attached to bones and has many nuclei with each fiber. This type of muscle comprises about 40% of an adult’s body weight. They[…]

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    muscles types

    Raise Your Metabolism

    One way to help lose weight is to raise your metabolism. We hear this a lot but what does it really mean? Let’s start at the beginning. Did you know that metabolism was originally called “insensible perspiration”? In the 1600s, Santorio Santorio performed controlled experiments by weighing himself in a[…]

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    metabolism definition

    The Truth About Carbs

    Social media, online articles, print magazines, TV news shows – they all claim that their latest story has discovered the truth about carbs. I do not believe that carbs are the enemy, but instead that certain types of carbs are better for you than others. And like all foods, if[…]

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    carbs sign

    Your Comfort Zone

    If you want to make a change, you must be willing to get out of your comfort zone. Sounds cliche, but it is real. You will know you are outside of your comfort zone when you feel a twinge of panic, your heart rate sharply rises, you break into a[…]

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    outside of your comfort zone picture

    Canola or Olive Oil?

    Is there a difference if you use canola or olive oil? Actually, yes! You try to eat healthy and make smart choices. You eat chicken, turkey, and fish, either baked or grilled. You eat vegetables with nearly every meal. You eat oatmeal and sweet potatoes. You drink a lot of[…]

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    bottle of canola oil and of olive oil

    What Should You Wear to the Gym?

    This may seem like a no-brainer but based on my experience, it might be a good idea for me to recommend what you should wear to the gym. More people than I care to mention have apparently forgotten the personal appearance and general dress codes that are innate to most[…]

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    How Often Should You Buy New Workout Shoes

    Wearing the right pair of shoes for exercise is important so you perform well and not hurt your feet. But the next question is – how often should you buy new workout shoes? The answer to this question isn’t as straight forward as when many people replace dress shoes.  Often,[…]

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    pile of old worn out workout shoes

    Beer Bellies

    Go to a restaurant or bar and look around. How many beer bellies do you see? Does your husband have one? Your dad?  Your brother? You? You know what I’m talking about – the stomach that is solid but protrudes out.  People often mistakenly think it’s because of too much[…]

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    man with a beer belly

    Cheat Days

    I never thought a well-known trainer would be pushing their clients to take part in cheat days. However, I recently finished reading an article about Chris and Heidi Powell who were the celebrity trainers on Extreme Weight Loss. I didn’t initially know who they were which might surprise you, given[…]

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    a man trying to stuff a very large amount of food in his mouth

    What Are The Benefits of Boot Camp?

    Boot camp is more effective in weight loss than steady state exercise like running because of its structured intervals.  One of the main benefits of boot camp is that you get a lot of results in a short amount of time, and for most people, it’s much more fun than[…]

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    boot camp fitness group class

    The HCG Diet

    Fad diets seem to come and go, and the HGC diet is no different. The truth is that anyone can lose weight following any type of diet if they take in less calories than they expend each day. This holds true if you follow the Cookie Diet, the Fast Food[…]

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    hgc diet

    Knee Popping

    You bend down and hear it. You stand up and hear it. You think to yourself “Is that my knee popping?” Is it dangerous? Is it indicating a problem you should have a doctor look at? If you experience pain while climbing steps, it could be an early sign of[…]

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    The Rice Krispies characters snap, crackle, and pop to show the noise that a knee popping may sound like

    Energy Drinks? Bleh

    Obesity is running rampant in the U.S.  Once cause is the amount of sugar Americans drink. To this I say “Energy Drinks? Bleh!” Energy Drinks are not healthy. Most juices are laden with sugar. Did you know Vitamin Water has 13 grams of sugar in one serving?  13 grams of[…]

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    energy drinks on a grocery store shelf