Happy 2024!!! After a much needed break for the holiday season, it's time to get back to sharing thoughts and training tips for achieving your fitness goals. As the calendar flips to a new year, many of us are eager to embark on a journey of self-improvement, and often, topping the list is achieving fitness goals. Whether you're a seasoned fitness enthusiast or a newbie on the wellness wagon, this blog is your guide to not just setting resolutions but turning them into sustainable habits. Get ready to embrace the power of a healthier, fitter you in the upcoming months! Where do we start? Refl ..read more

One of the great things about modern tech blending with fitness has to be fitness wearables and smartwatches. Smartwatches have become indispensable tools for tracking our health and fitness goals. I have been using one for several years now and love the accountability it brings to my daily routine. The first week I tracked my sleep patterns was a true game changer for me. Fitbit, Apple Watch, and Garmin are three of the most prominent players in this market, each offering its unique set of features and advantages. Let's take a quick comparison between the benefits of Fitbit, Apple Watch, and ..read more

Yoga is not only a practice for physical health but also a powerful tool for cultivating mindfulness and mental well-being. Through the combination of breath, movement, and meditation yoga provides an excellent platform to connect with the present moment and promote inner peace. I will admit that I have always appreciated the benefits of yoga but can't say I was always a dedicated practitioner. As my appreciation and understanding of what it means to have good health evolves I have found a new depth to my yoga practice. Let me share with you my top ten yoga exercises for mindfulness, breaking ..read more

https://video.wixstatic.com/video/3c01f0_b3de4a3ca28f4642b3bb5ad700ad4a9c/1080p/mp4/file.mp4 Happy Saturday! I thought I would share a quick video to get your day off to a great start. Here we have two full-body exercises with weight that will move your joints and synchronize muscle groups at once. As you see, we're using one grounded foot that's our anchor (our foundation). Everything passes through that center foot and leg while we swing in a contralateral movement. When you walk down the street, you're doing this without thinking. Build the Progression Take your time. Start with just bodyw ..read more

Running is a fantastic way to improve your physical fitness, boost your mental well-being, and enjoy the great outdoors. Whether you're aiming to shed a few pounds, increase your cardiovascular endurance, or simply find a new hobby, running can be a rewarding and accessible exercise option for people of all fitness levels. What are the essential steps to getting started as a beginner with running for exercise? Set Clear Goals Before you lace up your running shoes, it's crucial to define your goals. Are you looking to lose weight, improve your cardiovascular health, or build endurance? Setting ..read more

"Genetics loads the gun, and environment pulls the trigger." Dr.Francis Collins (National Institutes of Health) Weight loss and fat storage are complex processes influenced by various factors, including genetics, diet, physical activity, and hormones. While many people focus solely on calorie counting and exercise, it's crucial to understand the significant role hormones play in regulating body weight and fat distribution. The endocrine system consists of glands and organs in the body that produce specific hormones. These hormones basically influence how cells perform. Let's take a quick glan ..read more

When you see endless types of exercises it's hard to know what will work for you and what won't. Getting started with fitness can be both exciting and overwhelming, especially if you're new to the world of exercise. Fear not! There are fundamental movements that serve as the building blocks for many fitness routines and body types. Mastering these foundational exercises will not only help you build strength and flexibility but also provide a solid base for more advanced workouts. Let's take a closer look at the seven fundamental fitness movements that every beginner should aim to master. 1. S ..read more

Striking the right balance between pushing your physical limits and allowing your body to recover is essential for long-term success with your health. It's a challenge many people face. When should you take a rest day and when should you push through? Learning how to plan ahead while at the same time recognize the immediate signs your body gives takes practice. It's important to listen to your body and equally important to be able to correctly discern between what is a momentary feeling vs. physical red flag. The Science of Muscle Recovery and Rest Muscle Repair and Growth: When you engage i ..read more

Running is one of the most accessible and effective forms of exercise, but it's essential to have the right gear, especially when it comes to running shoes. If you have overpronation or underpronation issues, choosing the right running shoes can make a significant difference in your running experience and overall comfort. I'd like to highlight some of my top choices of running shoes for pronation and why I highly recommend them based on their features and benefits. Understanding Pronation Before diving into the recommended running shoes, let's briefly understand pronation: Neutral Pronation ..read more

What's one of the top goals of many fitness enthusiasts? Build muscle is right up there. Whether you're aiming to increase strength, improve your physique, or enhance your overall health, understanding the key factors in muscle growth will always be essential. What are the three most important factors that contribute to building muscle effectively? Thanks for asking. Progressive Overload Progressive overload is the cornerstone of muscle growth. It's a principle that involves gradually increasing the demands placed on your muscles over time. When you consistently challenge your muscles with he ..read more