I thought I would share a great article written by a fantastic trainer, faculty member at San Diego State University, guest speaker for many fitness conferences and frankly very knoweldgeable in the industry, Fabio Comana. I met him years ago and was blown away by how simple he makes health concepts. See for yourself in this article. (Sidenote: this is mainly for a trainer audience, by hey, knowledge is wealth). I hope you find value in this as much as I have. Enjoy!! :-) ----- “Mindless to Mindful Eating for Weight Loss” by Fabio Comana “…The mindless 100 – 300 calories accumulated through ..read more

I often cook with onions and/or garlic. Here's the thing though: most of the time I choose a red onion to cook with because I have no idea what kind I should actually use! Green onions or scallions? Which one do you say? Guess what, they are the same thing! I know that storing garlic in the fridge is a no-no. What I didn't know is to NOT store by the stove. Whoops! Oh the things I continue to learn! The article below, from UCHealth, gives such insight into both onions and garlic. Plus, a tip on how to avoid the tears when slicing and dicing. https://video.wixstatic.com/video/dba8f2_bc6e88ad51 ..read more

Finding the right diet plan for you can be a process of experimentation and self-discovery. The word "diet" does not have to be scary or intimidating. Here are some steps you can take to help determine what diet is right for you: Assess Your Goals: Are you looking to lose weight, improve your health, address specific health issues, or simply feel better overall? Understanding your goals can help you narrow down your options. Consider Your Health: If you have any health conditions or dietary restrictions, it's important to take these into account when choosing a diet. Consult with a healthcare ..read more

“You’re not eating enough to lose weight.” Say WHAT?? This statement can sound so counter-intuitive to what we hear on Instagram or read on Google. In fact, you may even disagree with it. That is totally fine. I want to introduce to a new concept of thinking. Let me start by asking a couple of questions. How is the diet you are on working for you? Is reducing your caloric intake having any impact on your physical changes? Are your joints stiff? Do you wake up finding it hard to get out of bed? If you answered I don’t have any problems, GO YOU! That is a huge win; one to celebrate. If your answ ..read more

January 15th April 20th June 19th August 4th September 28th November 11th What do all these dates have in common? They are the 2024 Free Admission days to National Parks. Below is a list of the national parks in Colorado: Rocky Mountain: between Estes Park and Grand Lake Mesa Verde: In southwest, near Cortez Great Sand Dunes: near Alamosa; 150k-acre park Black Canyon of the Gunnison: 53 miles of narrow gorge near Montrose This month is known for bettering you regarding your health and fitness. As we embark on 2024 remember that nature offers such value in this area. From hiking to what is r ..read more

Anyone who has been around the fitness world and/or in a nutrition class has probably had the macronutrients drilled into the brain like the ABC's. Say it with me: 1. PROTEINS 2. CARBS 3. FATS! What about the rest of the essentials? There is so much more to food than these three. I came across the following list of micro-nutrients that perhaps we know but are lacking in our diet. ,Vitamins Vitamins are organic compounds that serve as coenzymes in numerous metabolic reactions. They are essential for various bodily functions, including energy production, immune system support, and cell growth. S ..read more

I have been having an increase of questions regarding nutritional habits. As the warmer weather arrives, new produce is available at the stores. From berries to beets there is a lot of variety in the produce section. When it comes to our diet VARIETY is also important. To regulate healthy metabolism and even weight loss we need to also add various ingredients to our diet. Check out the list below. How many of these are currently in your daily routine? If less than 2, add a new one this week. Work up to the point you can check off over 70% of this list. Have fun with it! Leafy greens: such as ..read more

What’s with all the supplements? Should I be taking them? If so, how do I know which ones to take? Can I take too much of one thing? These are all great questions which many have asked including myself. Have you ever walked into a Sprouts grocery store or driven by Vitamin Cottage thinking I should probably get some vitamins? I have. For the longest time I was told to just take a daily multi-vitamin. That soon became: multi-vitamin, B-12, Vitamin D, Iron, Calcium, and the list goes on. Before long I was supplementing MORE than I was actually eating whole foods. I started to wonder if what I w ..read more

As a personal trainer I have been asked a variety of questions about fitness over the years. Some of the most common ones will be found in this blog. Let's get started. Question 1: How many days a week should I lift weights? Answer: Well, generally speaking, 2-3 days of strength training is recommended for the general population. This may change depending on say if you are training for a powerlifting competition. Or, if you are training for your next marathon lifting weights is a must but it looks differently. If you are wanting to simply get stronger for everyday activities, start with 2 days ..read more

“You’re not eating enough to lose weight.” Say WHAT?? This statement can sound so counter-intuitive to what we hear on Instagram or read on Google. In fact, you may even disagree with it. That is totally fine. I want to introduce to a new concept of thinking. Let me start by asking a couple of questions. How is the diet you are on working for you? Is reducing your caloric intake having any impact on your physical changes? Are your joints stiff? Do you wake up finding it hard to get out of bed? If you answered I don’t have any problems, GO YOU! That is a huge win; one to celebrate. If your answ ..read more