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Photo by Andrea Piacquadio

HOW TO IMPROVE FITNESS OVERNIGHT?

If you think improving fitness is all about exercising more and doing tougher workouts, here’s your wake-up call on the importance of sleep  – to see better fitness results, you need to get that shut-eye. Over my 26 years in the fitness industry, I’ve seen a ton of crazy things people will do to get…

How to Workout with Your Family

First, some bad news: Finding time to work out when you’re a busy parent is almost impossible. Now, some worse news: Finding time to work out when you’re a busy parent in quarantine? Actually impossible. Or so it might seem. Yes, the challenge of staying fit while parenting has been made even more difficult after global…

Photo by Ketut Subiyanto

Fall Fitness Tips to Keep You Active

Changing weather can also mean a change in routine, which is the perfect time to update your fitness habits. While it may be tempting to let things become more relaxed when schedules fill up and sweaters come out of the closet, keeping up with your fitness goals (or creating new ones!) is the perfect way to…

Photo by Andrea Piacquadio

FLEXIBILITY TRAINING: WHY STRETCHING AND FLEXIBILITY IS IMPORTANT

Stretching and flexibility training have undergone dramatic changes in the fitness and sports training realm. Over the last ten to fifteen years more research has been published and subsequently applied to fitness and conditioning programs.  Previously, the benefits of stretching were based on perceived notions (Bracko, 2002), whereas now there is data-based evidence to support…

12 Fall Recipes to Get You in the Fall Mood

I don’t know about you, but I’m ready to carb-load for fall. I love all the warm and comforting flavors of fall food. Give me a bowl of food and a giant blanket and the equivalent of a roaring fire (the modern day roaring fire is Netflix) and I’m the happiest fall camper of them…

Photo by Daria Shevtsova

What To Eat After A Workout

Whether you went jogging, swam laps, rode your bike or lifted weights, completing your exercise session isn’t the end of the challenge. Knowing what to eat after your workout can play a pivotal role in helping your body refuel, rehydrate and recover from exercise, as well as help your muscles rebuild. “You don’t need to…

Photo by Johnny Garcia

How to Find a Good Personal Trainer or Coach: 5 Mistakes to Avoid

Before you fork out some cash for a personal trainer, read this guide! It’ll help you spot the difference between a bad personal trainer and an AMAZING trainer.  And trust us, having the right trainer can make ALL the difference in the world. There’s nothing worse than spending 6+ months in a gym (and thousands of dollars)…

Photo by Ketut Subiyanto

Bigger, Stronger Back

They say, “you gotta row to grow.” And what they’re (almost always) referring to is the big, basic, bent-over barbell row. The barbell row is one of the most challenging exercises you can you implement into your back workouts. The barbell row is often considered one of the most fundamental exercises, right up there with the…

Recovery – 5 Ways to Know When to Take a Rest Day

When we are feeling extra motivated and eager to see results, we may push ourselves too far with our training. The reality is that muscles will get stronger when they have time to rest and recover. Moreover, everyone is in a different stage of their training. You must listen to your own body before comparing…

Photo by Anna Shvets

15 Exercises to Tone Butt and Abs at the Same Time

“Having strong glutes go hand in hand with a strong core,” says Melissa Kendter, U.S. Trainer for Tone & Sculpt. That’s why she put together the following abs and butt workout. “These two muscle groups are responsible for so many of the movements that we make in our day-to-day life and our posture, therefore exercises that work them both at…

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