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

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

The post-workout period is often considered to be the most critical part of nutrient timing. Just how much refueling is needed immediately post-workout and what makes or breaks your results? The anabolic window (also known as the metabolic window) is a strength training term (aka the BROcabulary) for the 30-minutes (give or take) period after exercise. During this time your body is able to refuel energy (from glycogen from carbs) and repair and build protein in our muscles a

In order to age with the most mobility, independence, self confidence, and reduced risk of disease you'll need to focus on these 4 areas. These are the foundation to your workout program and with the proper exercise in each you'll feel stronger, healthier, and happier! Balance Maintain the ability to stand and be stable. Creating better balance will help improve your posture, quality of your walking, and reduce the risk of falling or the fear of falling. Recommended Activiti

Tips to stay on track with office snacks! So you prep all of your meals on Sunday, you've scheduled your Sweat City Classes, you wrote down your goals, and you regroup and refresh yourself for an OUTSTANDING CLEAN PERFECT week ahead of you. You walk into work Monday feeling motivated and ready for anything. That email you have been waiting for, those signed contracts, that meeting, the office gossip, etc...but are you ready for the dreaded FREE OFFICE FOOD? NOPE, neither am

Congrats, you’ve made the decision to prioritize your health this year... but you’re not quite sure where to start. Personal training is too much for your budget, so you’re looking into group fitness classes. But there are 2 huge obstacles in your way: There are so many types of classes, how do I know what to choose? How do I avoid showing up to a class of 20-somethings and feeling out of place? 1.) Find a class that includes Strength Training Circuit trainings,yoga, barre,