These drills are a great way to get your workout in when you can't make it to your regular fitness class or training session.  Complete each one of the following exercises for 30 seconds without stopping.  It should take your 5 minutes to complete one round.  Complete as many rounds as possible.  Additionally, you can set goals for time or reps in order to continually challenge yourself without struggling to find a new workout.  

For example, try to increase the number pu...

These drills are a great way to get your workout in when you can't make it to your regular fitness class or training session.  Complete each one of the following exercises for 30 seconds without stopping.  It should take your 5 minutes to complete one round.  Complete as many rounds as possible.  Additionally, you can set goals for time or reps in order to continually challenge yourself without struggling to find a new workout.  

For example, try to increase the number pu...

Eating the proper number of calories each day is crucial to your success.  But do you know how to calculate it?  Well we have got you covered!  This article explains how we calculate this information for you and the formulas we use to determine the number of calories you should eat each day to maintain, gain or lose weight.  You can use this information to calculate this on your own, or you can use our fitness calculator.

DETERMINE YOUR BMR

First you need to know your BMR (Basa...

Pre/Post Workout Snack

Ingredients:

2 (15.5 ounce) cans black beans
2 cups low-fat cottage cheese
3 tablespoons almond butter
1 garlic clove, sliced
2 tablespoons olive oil
3 tablespoons red wine vinegar
3/4 teaspoon sea salt
1/2 teaspoon ground cumin
1 teaspoon ground coriander
1/4 cup fresh parsley
2 tablespoons orange zest
Freshly ground black pepper to taste
12 stalks of celery, cut into thirds

Directions:

In a food processor, combine all ingredients (except celery) and puree until smooth, scrap...

These drills are a great way to get your workout in when you can't make it to your regular fitness class or training session.  Complete each one of the following exercises for 30 seconds without stopping.  It should take your 5 minutes to complete one round.  Complete as many rounds as possible.  Additionally, you can set goals for time or reps in order to continually challenge yourself without struggling to find a new workout.  

For example, try to increase the number pu...

You are probably wondering why in the world I am comparing your Pre/Post Workout snacks to a car's oil change.  Well, first and foremost, isn't your body a machine?  So wouldn't it need all of the same things your car does?  God-made or man-made, all machines need the same things to remain working properly.  I like to use the example of a car because it is the most common "machine" that people can relate to.  Additionally, most people are knowledgeable of the minimum requirements needed to keep...

Ingredients:

2 cups Pinto Bean, Canned
2 cups Salsa
12 oz Chicken, Breast W/o Skin, Raw
2 teaspoons Garlic Powder
1/2 teaspoons Cumin, Ground
1/2 teaspoons Chili Powder
12 oz Corn, Sweet, Frozen, Kernels On Cob
3/4 Cups brown rice(Can be subbed with anything else you would eat your chili with – Rice, Wrap, Crackers, etc.)

Directions:

Place chicken and salsa in the slow cooker the night before you want to eat this chili. Season with garlic powder, cumin, & chili powder (add optional dash pepper). Co...

Macro-nutrients is the term we use to describe the types of food required in large amounts in the human diet.  These “Macros” are made up of proteins, fats, and carbohydrates. YES!  Fats AND Carbohydrates!!  Believe it or not, you DO need these in your daily diet.

LET'S START WITH PROTEIN

There is A LOT of science and research behind this, but basically it boils down to this very simple concept:  The more lean your body is, or the more calorie restricted your diet is, the more protein yo...

This is not a question you can quickly answer without knowing "what" is considered to be safe.  What you think is safe, many times is NOT.  There is a lot to cover and we don't want to leave out any pertinent information so this is going to be a LONG post!

When looking to join a group fitness class, so many of us simply look for something, or someone, that is fun and as cheap as possible.  However, there is SO much more that you should be looking for in order to find the BEST program for YOU...

It's sounds a little crazy I know!  That is because we have been brainwashed by these programs that "starve" the body to achieve "rapid weight loss".  We are constantly slapped in the face as consumers with the marketing tactics of "low fat", "low calorie", "fat free", etc.  And now these companies have even taken it to a new level by advertising the number of calories in LARGE BOLD print on food product labels.  It's like they are having a contest of who can print the lowest numbers o...