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Navigating the Holidays

Posted on Dec 11, 19

Staying on rack for our health and fitness goals can seem like an impossible task through the holiday season. Making this time of the year manageable is about mindset. Lose the “all or nothing” mindset in order to enjoy the holiday season and still keep moving towards your goals.  Just because you had a holiday […]

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Strength Drills for Toes 2 Bar

Posted on Dec 10, 19

Now is the time of the year that we focus on the movements we want to accomplish and/or become more efficient at.   Here are some exercises to help you get stronger for T2B.   Toes to Kettlebell- Use a heavy kettlebell keeping your hands locked into the ground. Lie flat on your back with […]

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Just. Start. Now.

Posted on Dec 9, 19

Too often people ruminate on missed opportunities. We think, “If only I kept in shape…” or focus on choices that are already set in stone. Others will put things off and tell themselves that they will, “start after the holidays” or that “now’s just not a good time.” The unfortunate truth is that all we […]

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Enthusiasm

Posted on Dec 8, 19

“Success is the ability to go from one failure to another with no loss of enthusiasm.” – Winston Churchill Definition of enthusiasm “A great excitement for or interest in a subject or cause.” Enthusiasm is about our purpose and passion and not “results.” Define what your enthusiasm is why you do what you do. For […]

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Cranberry Bliss Bars

Posted on Dec 7, 19

These are a version of the Starbucks ones but instead of 340 calories and 19g of fat per bar this Skinny Taste version has 149 calories and only 5g of fat per bar. These taste amazing and would be a great item to take to a Holiday Party!   INGREDIENTS 2 cups all purpose flour, Gold Medal 1/2 tsp baking […]

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Improving Your N.E.A.T. During the Holidays

Posted on Dec 6, 19

NEAT- Non-exercise activity thermogenesis. This is the energy expended from everything we do that is not sleeping, eating or sports like exercise.   During the Holidays and throughout the winter months our activity levels can decline. Cold weather, less sunlight and the inclination to over indulge in food and alcohol can have many putting on […]

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Strengthening Your Posterior Chain

Posted on Dec 5, 19

Do you experience back pain? If so it could be that you are neglecting a large group of frequently neglected muscles. This would be your posterior chain, the backside of your body. Your posterior chain is made up of the glutes, hamstrings, calves, erector spinae (tiny muscle surrounding the spine) and the lower and upper […]

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Progressive Overload Variety

Posted on Dec 2, 19

When we talk about progressive overload in strength training we are talking about doing more over time. Many people think that the only way you can accomplish this is by increasing the total weight you are lifting. Yes this is on way to implement it but there are also other options you can add into […]

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Best. Recipe. Ever!

Posted on Dec 1, 19

Easy Paleo Buffalo Chicken Eggplant Lasagna BOMB What you need: 2 pounds of boneless chicken breasts. 1 large purple eggplant, sliced medium thin. 1 cup of Frank’s Red Hot Sauce. 1  medium white onion, sliced thin.  2 to 4 cups of fresh baby spinach. 1 /2 to 1 cup of crumbled bleu cheese (optional). 4 garlic […]

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What’s Your Fitness End Goal?

Posted on Nov 29, 19

Many people focus on the wrong things when they are in the gym. It is common for people to obsess about how much they sweat (or didn’t), how many calories you burned and how long you worked out for.   Here is what a lot of people think are indicators of an effective workout: Sweating […]

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