Category Archive for "Health Tips"

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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SuperFoods

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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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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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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SummerTime_BlogFeature

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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Gliding

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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PREDiabetes

Understanding Prediabetes & 3 Tips to Dodge the Diabetes Bullet

April 20, 2015

What is prediabetes? Prediabetes is a condition in which blood glucose (sugar) or A1C levels are higher than normal but not high enough to be diagnosed as diabetes. The CDC reports 86 million American adults have prediabetes – that’s more…

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ProHydrate Popsicles and Gummies

ProHydrate Pops & Gummies

April 16, 2015

Once summer arrives there is nothing more refreshing than an ice cold Popsicle or cold Jell-O Jigglers. Unfortunately the go-to options are store-bought varieties that are often void of any nutritional value to help the body recover from the hot summer heat….

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Binge Eating

Prevention of Binge Eating

April 8, 2015

As someone who suffered from binge eating for years, I am the master at knowing when the urge is there.  Being the master at knowing this means I can also tell you that I could have prevented many of my…

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Chakra

Chakras, uh, Shock What?

April 6, 2015
Renee

Chakras, uh, Shock What? In 2014, I attended a ribbon cutting ceremony for a successful, growing Pittsburgh corporation.  During the event, the CEO, with whom I had been doing Intuitive Consultations for five years, was introducing me to some of…

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Fats aren't making you fat

Fats Aren’t Making You Fat

April 1, 2015

Fats aren’t making you fat. In fact, what if Fats, the macronutrient,  were called “youth” instead of the dreaded ‘F” word? Would that change the perception of “fat” making us “fat”?  It has been a long time since the F word…

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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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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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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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Leaner Man-Approved Recipes

Leaner Man-Approved Recipes

January 27, 2015

Women, listen up, do you sound like a broken record when trying to get the man in your life to eat healthier??  We’re aiming to make sensible choices but our men sideline our efforts with their pizza-loving, meat and potato dinners….

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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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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

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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Gastric bypass surgery and Protein intake

Gastric Bypass Surgery and Protein Intake

December 17, 2014

For anyone considering gastric bypass surgery it is also very important to understand appropriate protein intake following the surgery.  Post-op, protein intake must be met and this can be one of the most challenging tasks for most patients who now…

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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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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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