Category Archive for "Ask the Trainer"

Tips to Looking Hot In Your Bikini

Tips to Looking Hot in Your Bikini

March 23, 2015

Six Tips to Looking Hot in Your Bikini Spring is on it’s way and you will need these tips to looking hot in your bikini, or just the lack of clothing in general the warm weather brings. It’s time to show more…

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Eating on the Fly

Eating On The Fly

March 3, 2015
Jessica Maurer

In addition to being a group fitness instructor and personal trainer, I am a traveling fitness educator who eats on the fly, literally. This means that I fly on weekends to share new health and fitness educational programs with fitness professionals…

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Olympic Lifting Not Just for Olympians

Olympic Lifting – Not just for the Olympians

February 28, 2015
Christy Adkins

Olympic weightlifting is not just for the Olympians.The sport of weightlifting consists of two lifts (1) the snatch and (2) the clean and jerk. They are the only competitive weightlifting in the Olympics and for that reason; commonly called Olympic…

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Proteins The Animal and The Plant

Proteins – The Animals & The Plants

February 27, 2015

Proteins are a key component of the foods we eat.  It’s a macronutrient along with carbohydrates and fats. These are the nutrients that the body needs in relatively large amounts to sustain life and we can only obtain them from the…

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Carbs - The Good, The Bad, The Ugly

Carbs – The Good, The Bad, and The Ugly

February 18, 2015

Carb loading, carb cycling, Low carb, no carb……ahh!!! Its enough to drive someone crazy!!! Lets start with the basics, because when I started out in this fitness world, I thought that a carbohydrate was the big bowl of white pasta…

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Eating on-The-go

Eating On-The-Go

February 12, 2015
Jessica Maurer

As a group fitness instructor, I have a habit of eating while driving, between classes, between clients, etc. I know it’s not the safest habit in the world, but eating on-the-go is my only option to fuel quickly and effectively for…

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Learning the Lunge

Learning the Lunge

February 12, 2015

The major body shaping advantage of learning the lunge is that it works not only the quadriceps and the hamstrings, but also the calves and glutes through a greater range of motion than other leg exercises.  In layman’s terms, greater…

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Being an Athlete with Crohn's Disease

Being An Athlete with Crohn’s Disease

January 20, 2015

My name is Alex and I am an athlete who has been living with Crohn’s Disease since 2011. Nutrition is the key to achieving any fitness goal that you have in mind. If you want to lose weight or gain it,…

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Protein Needs

Protein Needs – How Much? When? & What Kind?

January 13, 2015

Thank goodness for technology and for the immense amount of information on the net to help us navigate all things food, fitness, fashion and more.  However, this “free” international encyclopedia can also lead many people astray.  It can become quite daunting when one reads about fitness…

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Restore Integrity & Coherence


January 13, 2015

A quick meditation to restore INTEGRITY and COHERENCE.  Integrity, defined energetically, is having your thoughts, feelings, words and actions in agreement. What is meant by personal and global coherence? According to HeartMath, personal coherence, also known as psychophysiological coherence, refers to the…

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5 Fundamental Movements of CrossFit

5 Fundamental Crossfit Movements

January 8, 2015

Below I’ve selected 5 Fundamental CrossFit Movements for any athlete. Because I travel frequently, I’ve selected movements that can be easily implemented in workouts whether you are in a CrossFit affiliate or a hotel gym.    Squat The squat is…

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About Time Gives Athletes An Edge

About Time Gives Athletes An Edge

December 29, 2014

Serious athletes and trainers have long known that supplementing with whey protein can give the athletes an edge over their performance. Lifting and exercise actually tears down muscle tissue, which then grows stronger during recovery. And nothing helps muscle recovery like a…

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Smart Goals


December 21, 2014

As the year comes to it’s end, it’s time to make SMART goals for your future. When we welcome new beginnings and are allowed the time to reset, we begin to think about how we would like to improve our…

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A CrossFit Chick Saves Christmas

A Crossfit Chick Saves Christmas

December 16, 2014

A CrossFit Chick Saves Christmas is just one of those stories that come across your desk and you can’t help but find a way to share it.  Not because it has much to do with our company or our products; but…

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Going Gluten-Free?

Going Gluten-Free??

December 10, 2014

Thinking of going gluten-free  and wanting some insight into the dietary changes? Or have you been diagnosed with an intolerance to gluten or celiac disease? Before tackling these new eating habits it’s important to understand the culprit – gluten. What is it,…

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Why Your Warm-Up isn't warming you up

Why Your Warm-Up Isn’t Warming You Up

December 4, 2014
Luke Koval

Why your warm-up isn’t warming you up, or at least isn’t preparing you for the upcoming training session. So why am I dedicating an entire article to warming up? I mean, you come in grab an open bike or treadmill…

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Determine your protein needs during pregnancy

Determine Your Protein Needs During Pregnancy

December 3, 2014

Determining your protein needs during pregnancy can often leave you guessing what it best for you and your growing baby. You focus on building your diet around wholesome, nutritionally rich foods during and even before pregnancy to  give your child’s…

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Science of Sleep

The Science of Sleep

November 26, 2014

The science of sleep is far more theoretical than you may think. Theories remain unproven for why we evolved to sleep. In fact, part of the reason we humans skip out on needed shut-eye is because our bodies can adapt to…

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Benefits of Relaxation

Benefits of Relaxation

November 20, 2014

The benefits of relaxation are endless in a world that values overstimulation. If you’ve ever tried a traditional meditation, it takes about 10 seconds before your mind is doing backflips, your eyelids fly open, the phone is buzzing, and you…

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You body on Sugar

Your Body on Sugar

November 17, 2014

Your body on sugar is similar to some of the most addicting drugs, says contributing research in a 2012 article in the journal Nature. Sugar, not only makes us fat; it is a toxic substance that have lasting effects on the brain…

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10 Tips to Fight The Bloat

Digestion Tips to Fight The Bloat

November 11, 2014

Digestion tips to fight the bloat are a common hot topic in the health and fitness world. Our gym routine is on point and our healthy food intake is going strong but why do you still feel bloated? Our favorite Fit Foodie,…

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Tracking Your Macros Can Help Increase Calories and Carbohydrates

Tracking Your Macros Can Help Increase Calories and Carbohydrates

November 6, 2014

Tracking your macros can help you increase calories and carbohydrates to achieve not only a leaner physique but also experience increased levels of athletic performance and strength. All of those things are what every all-natural athlete is looking to achieve…

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Creatine Benefits Every Athlete

Creatine Benefits for All Athletes

October 13, 2014

Creatine benefits for all athletes.  Discover why those with high-volume training and certain dietary preferences should supplement with one of the most cost-effective options available. Creatine is a basic fuel source for ATP (or energy in the body for shorts burst, also known as…

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Benefits of Beta-Alanine

Beta-Alanine – A Supplement For Any AThlete

September 9, 2014

Beta-Alanine  is a non-essential amino acid. Did I already lose you?  Non-essential amino acids are those that can be synthesized by the body. This means the body is capable of creating them on its own. The term “non-essential” does not…

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Memorial Day Survival Guide

May 22, 2013

Here’s a list of 6 Ways you can enjoy your Memorial Day weekend without wreaking havoc on your body…. 1. TRAIN!!! For those of you following the 12 Week Bikini Workout Program you have workouts scheduled for Saturday and Monday,…

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How to Eat Clean When Dining Out

April 3, 2013

    Hey y’all! The summer time for many of us is time to maintain our hard work and focus mostly on having a good time.  It’s a time to really have a great time with friends and family.  Usually…

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How Fat Can Make You Fit

March 20, 2013

  I remember back in the 90′ eating Snackwell’s cookies and feeling like I was doing myself a favor because they were fat free.  (Yes, back in he 80′s I was a kid, but still.)  Back in the day fat-free…

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When Cheating Is Worth It

March 6, 2013

I just spent a few days in my home town of Kernersville, North Carolina visiting friends and family and celebrating a marriage. Before leaving Thursday morning I made sure to get in lots and lots of extra cardio and made…

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