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

1.) EAT LESS CARBS ON NON-WORKOUT DAYS Healthy complex carbs are great for providing energy. But on days where you aren’t working out, you want to trim down your carbs to offset what you aren’t burning off that day. See if you can cut down on 2-3 servings of your normal carb consumption and you can have fat loss even on days you don’t workout! 2.) KEEP HEALTHY SNACKS AVAILABLE You make bad decisions when you’re hungry. Your self-discipline is low and you’re likely to find the

Did you know that the average amount of food consumed per person on Thanksgiving is 4500 calories?!? That's around 175% of an ordinary day. Whoa! Let's take a look at calories in what you're going to be eating on Thanksgiving to see how that's even possible. Drinks Calories 1 mixed drink 250 1 glass wine 120 1 soda 140 Dinner Calories 6 oz ham 300 6 oz turkey 340 6 oz prime rib 330 1⁄2 cup stuffing 180 1⁄2 cup cranberry sauce 190 1⁄2 cup mashed potatoes 150 1⁄2 cup gravy

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

Working a 9-5 might pay the bills but what does it do on your overall health? Sitting at a desk for 7-8 hours a day can have a serious impact on your mind, body, and soul. On average most people sit for about 8 hours a day or more. Sitting for prolonged periods of time can be harmful to our health. Side Effects Of Prolonged Sitting Altered posture Tight Muscles Weakness Decreased cardiovascular health Risk of obesity Risk of diabetes Psychological stress Altered digestion

You do so much on a daily basis to make sure you're living a healthy life. You eat healthy, exercise, hydrate, and get enough sleep. Or at least you're giving it your best shot. And while you're trying to get all of the essential vitamins and nutrients you need from your meals, sometimes meeting all these needs all the time just isn't possible. Vitamin deficiencies are commonly linked to chronic diseases, so supplementation can help keep you healthy as you age. Here are 5 sup

I’m going to assume at this point you’ve already heard of a “ketogenic diet.” For those that haven’t, the quick explanation of going “keto” is eating a low-to-no carb diet (under 50g daily) and replacing it with high amounts of fat. The idea is that your body once your body is in a state of ketosis, it learns to burn more fat for fuel while also allowing you to still eat foods like burgers, bacon, guacamole, and butter. However, one of the drawbacks to a keto diet is that 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

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

A food trap is any situation, place, or time where it is hard to eat healthily and make healthy choices. We all suffer from food traps. There is no surprise here, we all have food traps and in some cases might be more specific to the individual or family, below are a few tips to help you and your family avoid some of the most common food traps out there. Food Trap #1: Vacations, Holidays, & Family Gatherings Vacations Just because you are on vacation doesn't mean you need t