Fit Vacation

Tips to Have a Fit Vacation

July 29, 2015
Jessica Brantley

While vacation should be a time to relax and unwind, it can be a bit stressful if you have a strict fitness schedule and/or are concerned about weight gain. Fortunately, there are some things you can do while traveling to…

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Do You Juice?

July 28, 2015

Decide if juicing is right for you. Over the past years the protein shakes and protein smoothies are sharing the beverage spotlight with the tall glass of juice. I’m not talking about the commercial juices that create rainbows on the shelves…

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dirty bulk

Breaking Down the Dirty Bulk

July 21, 2015

Every lifter, at some point in his or her life, has the questioned the ‘dirty bulk’. One day you wake up and look in the mirror and say “I need to put on some size.” This blog will focus on the specific…

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working outside

Taking Your Workout Outside

July 20, 2015

Summer in Canada is SHORT!!! I mean really short, so when it finally gets here I make the efforts to take my workout outside! And even when it’s supposed to be summer, we are plagued with rainfall, mosquitos; or in…

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3 Tips to Fix Your Freestanding Handstand

July 13, 2015
Gretchen Kittelberger

Gymnastics is hard. There’s no getting around that. However, being able to conquer and perform those higher-level gymnastics movements can be not only extremely gratifying but also very exhilarating. Since most adults these days are being exposed to basic gymnastics…

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Superfoods – Chia and Spirulina

July 8, 2015
Jessica Maurer

We hear the term “superfood” from a lot of TV doctors, commercials and marketing companies but what does that even mean? By definition, superfoods are calorie-sparse yet nutrient-dense, meaning they pack a lot of goodness. They are a superior sources of…

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Summer Training

Summer Training Tips to Battle the Heat

July 5, 2015

As summertime approaches many athletes will undertake their rigorous off-season training programs. With temperatures and humidity rising, summer training is the perfect time to use the tough conditions to an athlete’s advantage, allowing for an environment usually even more demanding…

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I’m trying to cut down on sugar. Which artificial sweeteners do you recommend?

July 5, 2015

None. I don’t recommend any artificial sweeteners, but I do recommend stevia as an all-natural sugar substitute. Unlike artificial sweeteners, stevia extract is derived from a plant.  I prefer using the liquid extract when adding it to foods or beverages,…

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CrossFit Movements for Teens

5 CrossFit Movements for Teens

June 26, 2015

CrossFit is the fastest growing fitness craze in history and for the teens it’s starting to make an even bigger impact. With its “specialty” in everything fitness and not just one particular modality; we have seen more teenagers becoming involved…

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What’s the best diet for losing weight?

June 23, 2015

At the end of the day, in order to lose weight, you must be at a calorie deficit. This means the number of calories you’re taking in must be less than the number of calories you’re burning on a daily…

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Should I do cardio before weights or weights before cardio?

June 23, 2015

There are a few difference schools of thoughts on this topic. I personally like to have my clients perform their strength workout prior to any cardio or metabolic circuit. The reasoning here is that when your muscles are fresh you…

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I want to try adding some weight lifting to my routine. How much weight should I be lifting, and for how many sets and reps?

June 23, 2015

The answer to this question depends entirely on your goals. Use the general guidelines below depending on your needs: To build strength use 85-100% of your 1RM, 1-5 reps for 4-6 sets. To focus on hypertrophy use 70-85% of your…

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What can I do to get faster for my sport?

June 23, 2015

It is important to understand that strength is the foundation of speed. Following a regular strength program is important to getting faster. Once a good strength base is set, the next step is to build power. There are a variety…

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What types of exercises should I do to get a six-pack?

June 23, 2015

This is probably the most common question I get asked by a range of gym-goers. While many people love to believe that doing crunches until the cows come home will get their bodies beach-ready, I’m here to tell you it…

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Get More From Your Workouts

Tips to Get MORE From Your Workouts

June 22, 2015

Of course, half the time, getting to the gym is the main battle for getting in a solid workout. But once you are there, don’t you want to be doing everything in your power to receive the best results possible? Here…

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Sweet summer grilling

Sweet Summer Grilling

June 18, 2015

With warmer weather means it’s time to get fired up the grilling season. You might think the grill is most useful for your carnivore needs but don’t be fooled; some of the most flavorful fruits of summer can be grilled to…

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How to Handstand

How to Handstand

June 17, 2015

Ever since I was a child I loved doing handstands, and at the age of 30 not much has changed! It’s just a fun movement that literally turns your world upside down and is impossible not to smile while doing!…

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Summer Salads

Fun and Fresh Summer Salads

June 11, 2015

The first day of summer and warmer weather is right around the corner, which means outdoor farmers markets, family picnics, fun barbeques, and more will be here in no time at all! We also tend to associate summer with lighter…

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I’m not sure if I should be eating whole eggs or just the whites. Are whole eggs healthy or unhealthy?

June 10, 2015

Answer: That’s a great question I get asked often. For healthy adults, whole eggs can be part of a nutritious diet and contribute healthful benefits. However, depending on your goals, you may benefit from including both whole eggs and egg…

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type 2 diabetes

Type 2 Diabetes and Managing Blood Sugar

June 8, 2015

In an earlier post, I explained prediabetes and how to prevent or delay the onset of type 2 diabetes. Perhaps you were not aware that you ever had prediabetes and didn’t know you were headed down this road. That’s ok….

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Mental Fortitude Crossfit

Mental Fortitude and Its Application to Life and CrossFit

June 4, 2015
Conor Nugent

Simply put, mental fortitude, is what separates people who can overcome obstacles.  In CrossFit, there is going to be bad weather, your judge is going to miscount your reps, and your equipment is going to fail. In life, I’m sure you’re…

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Kevin Cornell

Meet AT Athlete Kevin Cornell

June 1, 2015

If you’re local to PA you may have already caught up with our AT Athlete and Competitive Weightlifter, Kevin Cornell. But for those not local to our home state, you may know him as the 25th in the country in his…

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Body Shaming

Stop the Body Shaming

May 26, 2015

Body Shaming, according to the Urban Dictionary,  is an actual term with a meaning: Shaming someone for their body type. Sara: “ew he’s too skinny” Jeff: “she’s soooo fat it’s disgusting” Mary: “she’d be pretty if she were skinnier” Dan: “he’s so…

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Build a Booty

Five Life Hacks to Building a Booty

May 20, 2015

No one ever wrote a song about a flat butt. So here’s 5 life hacks to building a booty songs can be written about. You’ve seen this image before plenty of times. And you are working hard to make this…

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Summertime Survival Guide

May 12, 2015

Warm weather is officially here and hopefully your resolutions to look better in less clothing were a success. But now you feel like, with vacations, pool parties, and summer cook-outs, that 6-pack summer you worked for is slowly fading away….

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Metabolic Meals for Breakfast

Metabolic Meals for Breakfast

May 10, 2015

I am sure you have heard the term “Metabolic” used in terms of body, food or training at some point. The word is derived from Metabolism which is essentially a complex process that our body goes through to turn our…

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Get a Workout Gliding

May 5, 2015
Jessica Maurer

As a group fitness instructor and a Master Educator for Savvier Fitness (the company that owns the Gliding Discs), I teach gliding exercises often. When gliding discs are involved in a workout, I have noticed that most participants focus on…

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Lindy Barber's Road to Regionals

Lindy Barber’s Road to CrossFit Regionals

April 27, 2015

In Louisville, Kentucky an unbridled spirit, Lindy Barber, prepares for her road to the CrossFit regionals. The state of Kentucky defines and unbridled spirit as, “ free to soar and big dreams can be fulfilled. Relish competition and cherish champions…

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