It's officially cold and flu season. As I write this blog I hear sniffles, sneezing, coughing, and I'm already trying to avoid that one co-worker who is starting to get sick. I'm not a germ-a-phobe by any means but I want to avoid getting sick at all costs. That might mean I disinfect my airplane seat and folding table, I wipe down the desks in my office, and at the first sign of a cold, I drink a lot of teas and take an emergen-c. So what can we do to try to avoid gettin

We are all busy! Let's be honest, getting 8 or more hours of sleep can sometimes be impossible. Mid-afternoon hits and BOOM! I need toothpicks to keep my eyelids open. When low energy drags us down what do you do? We often look for sugar, caffeine, or even the occasional energy drink to help us out. These substances feel like an immediate pick-me-up but after the quick high wears off, we crash even harder. Boosting your energy levels naturally will not only improve product

Losing weight is tough, I'll give you that. Gaining weight can be tough for some folks too. Sometimes I get so frustrated with myself. I feel like I am doing everything right. I'm sticking to my meal plan, I'm working out HARD at the gym, and drinking tons of water. Why can't I see progress? What am I doing wrong? Don't forget, consistency is the key, stick with it and you will see results. Here are a few common mistakes people (including myself) make trying to lose th

Total Body Resistance Exercise also known as the TRX is for everyBODY The TRX uses your own bodyweight and gravity to provide you with some of the most functional movements to gain strength, balance, coordination, flexibility, core and joint stability. The TRX involves the use of hanging bands to engage muscles using your own body weight. Simply changing the angle of your body can engage muscles in any push or pull motion. The TRX was invented by a Navy Seal. He needed a w

Free Weights Vs. Machines In the left corner, we have Free Weights the home of Kettlebells, Dumbbells, Barbells, and anything else you can pick up! In the Right corner, we have Machines the basic pulley system. This will be an interesting fight between resistance training! Who's ready for this epic match up? "Let's Get Ready To Rumble!" We all know resistance training has many benefits like getting HUGE! Wanting to build more muscle mass or looking at getting stronger is g

Sometimes we have to remember to leave our ego at the door before walking into the gym. We need to remind ourselves that we are not defined by weight. We are not defined by the weight on the scale or the weights (pounds) we lift. Even I sometimes get caught up in how much I can lift and I get disappointed in myself when I can't lift that much weight the following month, week, or year. Then I remind myself, it's not about the weight I'm lifting it's about the focus I have

Great news! Studies have shown that you can maintain your fitness level even if you need to change or cut back on exercise for several months. Changing your workouts or cutting back because of an injury doesn't mean you can't work out altogether. We always suggest you listen to your body and don't ignore warning signs. Resistance training using endurance training will be the best option for you in terms of weight training. Attending a class at Sweat City Fitness is the

This past weekend was a busy one! I got my first official sports massage and lifted my heaviest on the bench! Woohoo! Between having a great lift and getting my muscles stretched, tweaked, and massaged it got me thinking about the way we move and the human bodies mobility. It's so incredibly important to stretch and lengthen the muscles. Something I'll admit I'm terrible at doing and was made VERY evident during my massage. Coach is always telling me to foam roll. Foam

TRAIN THE SAME REMAIN THE SAME The definition of insanity is doing the same thing over and over again and expecting a different result. FITNESS IS LIKE A RELATIONSHIP. YOU CAN'T CHEAT AND EXPECT IT TO WORK Develop a positive relationship with your workouts and being healthy. The more respect you have for your health the less likely you are to cheat yourself out of a good workout. Instead of cheating on your fitness, look for ways to make it more do-able or make your worko

The infamous "D-word" nobody wants to hear! DIET! I personally hate using the word diet because usually, the word diet has a very negative connotation. Usually "dieting" or restricting yourself from specific foods can lead to weight fluctuation which brings a host of related side effected that can harm your physical health. We all know that eating junk food on a regular basis can lead to increased risk of obesity and chronic diseases so it's important to have healthy eating