In Season Eats - Carrot

In Season Eats – Starring Mr. Carrot

October 13, 2015

We all know that the pumpkin is the shining star in October! As soon as we hit October 1st, it’s all about #PUMPKINEVERYTHING! But hold your horses folks, what about that other delicious orange root plant, Mr. Carrot?? Did you…

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Sport Specialization

The Downside of Sport Specialization for Young Athletes

October 6, 2015

All too often in today’s world of youth athletics, sport specialization can create what’s meant to be a  fun and purposeful activity into a highly competitive and stressful situation for the kids, parents, and coaches alike. With the idea of a…

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Tabata Training

Trim Up with Tabata Training

September 30, 2015

Tabata training is particular type of workout that is designed to provide both aerobic and anaerobic benefits – in other words – a way to improve your cardiovascular functioning as well as stimulate fat loss. Now you are listening. The high…

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Have Your Cake

Have Your Cake and Eat it Too

September 18, 2015

We wish we could all have our cake and eat it too??  Well, maybe we can. Many onlookers into the fitness world (as well as many who live it)  are led to believe that the only way to the coveted…

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Most Important part of Life

Make Time For What Matters Most

September 17, 2015
Vincent Camps

What comes to mind when you are asked to name the most important part of your life? The one answer I rarely hear first; and the correct answer, in my opinion, is exercise, but why not?  Obvious answers are family, friends,…

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Pumpkin Pecan Oatmeal

September 13, 2015

Need a warm, healthy breakfast for the holidays? Pumpkin Pecan Oatmeal Ingredients: 1/3 cup steel cut oats or oat bran 1 Tbsp cinnamon 1/4 cup pure canned pumpkin 1 scoop About Time cinnamon swirl protein powder 1Tbsp toasted pecans (optional)…

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Nutrition Tips

Time Saving Nutrition Tips

September 7, 2015
Jessica Brantley

Do you ever look at pictures of fitness chicks posting all their meals and Tupperware containers, and wonder- HOW they find the time and the energy for it?! Well, I was once one of the girls. I would spend hours,…

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Fall Smoothies

In Season Eats – Fall Smoothies

September 6, 2015

In Season Eats – Fall Smoothies We’re all witnesses to the recent farm-to-fork movement in the food and restaurant industry. Lately restaurants and cafes with the farm-to-table philosophy have been popping up just about everywhere! Restaurants like these are known…

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Learning to Embrace Travel

Learning to Embrace Travel

September 1, 2015

I am currently on a 6-week long trip in Southern Spain.  Predominantly, it is a personal trip with family, but working is also part of the routine. I love visiting my former residence of Spain, as well as traveling the…

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Pull Up

Workouts to Master The Pull Up

August 29, 2015

First it was the plank. Then it was hundred’s of air squats, and now it’s all about the pull up. It seems more people involved in fitness want to conquer this move more than any others which is totally AWESOME! It…

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Suspension Training

Take Your Workouts to New Heights With Suspension Training

August 28, 2015
Morgan Kingsbauer

When I first learned about suspension training, my mind was blown! There are so many different exercises that you can do, and at so many different intensity levels. The thing I love most about suspension training is that it can…

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Psychological Health

Improve Your Psychological Health

August 20, 2015
Jessica Brantley

Positive psychological (mental) health is essential for our survival, but it can easily be disturbed by the stress of jobs, kids and mortgages. When our minds are constantly distracted with these responsibilities, it becomes difficult to maintain an uplifted mood….

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Goals Setting

Goal Setting and Achievement

August 18, 2015
Christy Adkins

Just a few weeks ago, I was standing in a crowd of several thousand spectators, screaming encouragement to Ben Smith who was a farmer’s carry and two deadlifts away from being named the Fittest Man on Earth. It was his…

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Agility Training

Agility Training for Athletes – Get Faster and More Explosive

August 12, 2015

As summer training kicks into high gear during the month of August, it’s important to ensure that athletes are covering all their bases in preparation for fall sport participation, and that includes improving their agility training. Often I have athletes…

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Creating Your Diabetes Meal Plan

August 10, 2015

A key factor in diabetes management is eating balanced, healthy meals and snacks every day.  This doesn’t mean you have to completely stop eating the foods you like, but you need to understand how food affects your blood sugar and often…

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Exercise thru the Tough Times

August 3, 2015
Conor Nugent

  Tough times occur during every person’s life, but the use of exercise and a healthy diet can give you the mental game you need to get through it all. Whether your troubled times last minutes, hours, days, or months, this post is to…

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As a novice weight trainer how do I calculate macros? Please help. Thank you

August 2, 2015

How do I calculate macros?  Calculating how many grams of each macro you consume daily is specific to your goals and several other factors.   First, you must determine your maintenance calorie needs. There are several online calculators which makes…

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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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