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How Much Weight Should I Be Using When I Workout?

As a general rule of thumb we recommend starting with body weight to light weight as a beginner to really take the time to perfect your form inside of each exercise for injury prevention as well as creating a better muscle mind connection. Once you have perfected your form we recommend moving into a moderate to heavy weight that is …

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What Is Protein and Why Is It Important?

Protein serves as a building block important for growth, development, repair and maintenance of body tissues. Protein provides structure to muscle and bone, repairs tissues when damaged and helps immune cells fight inflammation and infection. When we consume protein, our bodies break it down into individual amino acids, and these are then used to build new things. While our bodies …

Rep Ranges And Sets Based On Your Goals

So you are wondering what the best reps and sets are to start working towards your physique, strength, and performance goals. It can get pretty confusing thinking about how many different styles of training are out there and deciding on what the best way to reach your specific goal can get lost in the sea of information. Look. The basics …

How To Make Your Health And Fitness Work For Your Schedule

Lack of time in your week is not your issue when it comes to reaching your health and fitness goals. Time management is. Here is a simple process that has worked for our clients time and time again in making their workouts and nutrition work for them rather than against them. So you can focus on living a balanced lifestyle …

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Why Is Dynamic Stretching Important?

Stretching is important for many reasons. Injury prevention being the number one. Having better mobility and total range of motion is not only important for injury prevention but also creating full contractions in our muscles during each exercise. This not only is going to allow you to increase full activation of your muscles that are being trained but allow you …

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Why Barbell Workouts Should Be A Staple In Your Training

I am a big fan of isolation workouts and utilizing dumbbells, plated machines, and cables as much as the next avid gym goer and coach. But if you are someone who is really wanting to add strength, balance, functionality, and really increase your isolation work with machines, dumbbells, and cables then adding in compound lift variations through barbell workouts are …

How To Stay In Your Lane At Family Gatherings

We have all been there. You go attend a family gathering while trying to stay healthy and consistent in your fitness goals and find the pressure of your family making it difficult for you to stay the course of healthier nutrition options, peer pressure, and a million questions in regards to why you’re eating or not eating certain foods. If …

How Much Weight Should I Be Losing Weekly?

We have all been there, we want to lose the weight and we want it gone yesterday. If you have been trying to lose weight you may have ventured towards weight loss gimmicks that promise 30lbs in 30 days or maybe you are simply just struggling to lose your first 5lbs. Either way we want to promote healthy sustainable weight …

What Are Macronutrients?

So, what are macronutrients? Macros, short for macronutrients, are nutrients the body needs in large amounts. These provide the body with energy and what we call calories. There are three macronutrients: protein, carbohydrates, and fat and ALL are necessary to maintain a happy and healthy body. Cutting out any of these nutrients can lead to detrimental effects on the body, …

5 Tips To Break Up With Gym Anxiety

Have you experienced gym anxiety? We have all felt the fear or intimidation associated with a new gym. The fear of judgment or even the uncertainty of performing an exercise correctly, and the fear of injury. All of these fears are valid and you are not alone. You don’t have to be a beginner to experience gym anxiety. In fact …

Setting Boundaries Are For You Not For Them

I love the topic of boundary setting especially when it comes to our health and wellness goals. Boundaries are for you not for them. Oftentimes we find that boundaries are not implemented with ourselves and others inside of health and fitness regimens. This is a big reason many individuals really struggle in accomplishing their health goals. SO WHAT IS A …

Do You Need Carbs to Build Muscle?

When building muscle, the more protein the better right? Well, not necessarily. Unfortunately, we can’t just consume hundreds of grams of protein and expect our muscles to grow because our bodies don’t work like that. How many carbs should I consume? Consuming moderate amounts of protein at regular intervals throughout the day (20-30g w/ every meal and snack) is the …