We understand you have training goals, but listening to and honoring your body is a healthy part of any training routine! Training is like a pharmaceutical prescription — we follow the plan to a T — workout once daily for 20 minutes or more. Fuse a combination of cardio and strength training five times… read more
Achieve your fitness goals as you hop back on the health and wellness train! Getting started — back on the fitness bandwagon, so to speak — is often the hardest part. There have been stories of people who just lace up their shoes and walk around the block or on the treadmill for a… read more
The year is still young and new fitness goals can still be set and carried out! If there is anything to take away from the health and wellness space in the last couple of years, it has been the focus of self-care. When you’re on a fitness hiatus due to life events such as… read more
Navigating your fitness begins with knowing your body — dive into the advantages of a morning and evening workout! In part one, we examined what science has deemed as the optimal time to work out, but as we are all intimately aware of, life happens and we have different schedules. In today’s post, we’ll… read more
From the early risers to night owls, everyone seems to have their own natural rhythms, but does an optimal workout window really exist? If you’re consistent in your fitness, you are well on your way to reaching your goals! Let’s not complicate things too much — movement is movement — whether you’re taking four… read more
Among the many questions consumers ask when talking about vitamins or dietary supplements is, “how do I know what’s really in this stuff?”. A recent consumer report showed the number one concern consumers face when purchasing dietary supplements is safety. Over the past few years negative media coverage of products having false label claims and… read more
We’re not sure when power bowls became a trend, but there’s no denying that they’re having a moment. And we get why: they can be simple to make and feature tons of healthy ingredients while allowing you to control portion sizes. However, just like you do with salads, it’s important to ensure that all ingredients… read more
Knowing the types of fibers that make up your muscles can help you dictate how to best train for specific goals, activities, or sports. Here is the lowdown on your muscle fibers … Type I Slow-twitch muscle fibers work hard over longer time durations and don’t contain as much power as fast-twitch muscle fibers. This… read more
t’s happened to every athlete: Seemingly out of nowhere a horrible, debilitating muscle cramp wrenches a muscle and stops us dead in our tracks. We gently massage the area while grimacing in pain, and then impatiently wait for the cramp to go away. It usually lasts a minute or so, but man does it feel… read more
First off, carbohydrates are not the enemy. The right carbs — beans, veggies and unprocessed or minimally processed whole grains — can provide lasting energy. Secondly, timing your carb intake may be a key to burning fat and building muscle for those of us who train hard and consistently. Carb-back loading is a dietary strategy… read more
Adam Milstead is an MMA fighter. A pipeline technician. A born-again Christian. His collar is as blue as it gets. And with a record of eight and two, with six knockouts under his belt, he’s earned his stripes. “The Prototype”, as his coach donned him after seeing his picture-perfect fight form, never had it easy.… read more
The standing barbell curl is one of the most common go-to mass builders for those looking to build their bi’s. So, why swap in kettlebells? The main benefit is that when the bell hangs below the wrist it creates constant pulling and more time under tension (TUT). This can lead to a better muscle pump… read more
