Flashback 17 years ago: I was teaching Cardio Kickboxing and Cycling and strength training on the machines at the gym and I was always sore. I remember hobbling down the stairs leaving the gym one day. You know the way you do two or three days following a good leg day? Only I hobbled down […]
Want to lose weight but don’t want to count calories or log every bite of food? One strategy is to eliminate (or cut back on) ultra-processed foods. Here’s why: A study found that when people were allowed to eat as much as they wanted, those who ate highly-processed foods ate on average 500 more calories […]
When it comes to proper nutrition for weight loss, there are 3 things you can control: what you eat, how much you eat, and when you eat. Maybe you’ve made some improvements to the first two. But what about meal timing? If you’ve ever thought that eating large meals late in the evening makes it […]
Feeling fatigued, burnt-out, or unmotivated? Here are 7 things you can do to feel better now: 1. Hydrate. Most people are chronically under-hydrated. It’s amazing how much better you feel when you drink enough water. Your body will feel better, you’ll have more energy, your digestive system will work better, and you’ll be more focused. […]
A trending phrase that’s got me fired up right now is rest day. Recovery day? Yes! Active Recovery? Even better! But rest and recovery get used interchangeably. And they’re not the same. To rest is to stop working. As a training variable, rest is the time between sets or intervals. Globally, it means no work […]
Hydration is a spectrum. Even if you’re not dehydrated, being chronically underhydrated is a problem. All processes in the body require water. Water is needed to transport nutrients, eliminate waste, give form to cells, and lubricate joints. All your systems need waters: cardiovascular, renal, and endocrine (hormones). Trying to lose weight? People who drank 16oz […]
Consistency is key! But what if you don’t have the energy to workout? If you’re staying on your workout routine, you will need active recovery days. While you’re taking a day (or up to a week to recover), It’s important to maintain the habit of daily exercise by showing up at the gym (or […]
Feeling like you’re always sore or not recovering? Here’s how to recover from your workouts: Start with the Basics 1. Sleep: The harder you work, the more sleep you need in the 7.5 to 9.5 hour range. 2. Hydration: Drink 100oz of water daily or more if you’re a heavy sweater and/or exercising outdoors. […]
You don’t need a rest day. Instead, make recovery a regular part of your routine. Your mind and body thrive on daily movement. Most days of the week this will be a workout (strength or cardio). A couple days per week you need less intensity (like walking, taking Pilates or Barre class, or […]
1. You can’t out-exercise a bad diet. Read my blog post by the same name here. A study found that hunter-gathers burn the same amount of calories as sedentary Westerners. But you do need to exercise. More on that later… 2. It’s not about eating LESS. Most people need more: more protein, more fiber, and […]