Category Archive for "Health Tips"

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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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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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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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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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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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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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 – 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 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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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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Chakras, uh, Shock What?

April 6, 2015

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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