Strength Training or cardio

The world of fitness is constantly arguing about whether cardio is better than weight training. Here’s the thing; cardio is great for a lot of things, and don’t get me wrong – it does help you lose weight, it just isn’t the most efficient way to do so. Weight training trumps cardio any day of the week when it comes to slimming down – and I’ve broken down the logic behind this below: Combining metabolic and high intensity workouts with endurance cardio is the ideal workout – but most people don’t have the time. Prioritizing strength training is more efficient because of the muscle-metabolism connection. The muscle-metabolism connection is when your metabolism kicks in to repair the mini-micro

Training Brains and Brawn

When you hit the gym with me in the mornings or afternoons, you’re doing yourself a favor. No, I’m not just talking about toning your body or increasing your endurance and energy levels. You’re increasing your brainpower. Studies have shown pumping iron can ward off dementia. Researchers at the University of Sydney have concluded strength training now is helping ward off the onset of dementia by stimulating hormones that help muscles in your brain, not just your arms and legs, grow. Weight training also helps prevent Alzheimer’s disease by helping to strengthen your associative memory, according to research done at the University of British Columbia (UBC). Your associative memory is what you

Weight Management

Nutrition and weight management are the two greatest wellness struggles people seem to encounter. A lot of people come to me with weight loss goals, asking how to maintain their goal weight once they reach it. Working out regularly is key to maintaining the body you want, but the other vital component of a healthy lifestyle is a balanced diet. The solution? Start with small lifestyle changes. You’re not just planning for six weeks, you’re planning for the rest of your life. When you make habits that are manageable, you can find daily success that can eventually turn into a life of success. Setting yourself up for success means that you need to expect your body, and your mind, to make progres

3 Mistakes to Avoid at the Gym

Going to the gym can be daunting at times – especially if you are a newcomer – but with a little bit of help and the right trainer, you can become incredibly comfortable working out in the gym in no time at all. To help you get started, or to help you feel more comfortable in the gym, here are just a few mistakes that you can avoid to help your body be more prepared for a workout and to help you feel more comfortable in the gym, knowing you’re on the right path to success. 1) Not properly warming up Have you ever been standing in the snow and felt like your body was rigid because it was so cold? That’s because without properly warming you body up, your muscles are tight and less flexible – a

Meal Prep

While we all know that I could live off chips and guac for the rest of my life, my body would hate me if I actually stuck to that diet forever. Now that my go-to restaurant caught fire, RIP Pecado Bueno, I have to meal prep. It’s a rough life. Now I want to share some of the tips and tricks I’ve learned through my meal prep successes and failures to help you all on your own journey down the road of kale, poached salmon and midnight trips to the fridge for chia pudding (I’m kidding – I don’t do that). 1) Plan your macros first Tracking your macronutrients is when you measure your intake of calories, adjusting it so that your carbohydrates, protein and fats all meet or do not exceed a specific

Nutrition and Training

Sure, you thought you would have time to meal prep this week – but when you finally finished your report for that Monday morning meeting late on Sunday night, there was no way that you were going to go start chopping up vegetables and weighing them out. When you’re racing from your house to your job to your engagements with friends and everything in between – oftentimes the last thing you want to think about is how to avoid messing up all of the work you just put in at the gym. So, I’ve compiled a list of quick-and-easy tips to help you guys keep it right and keep it tight – even when you’re in a rush. 1) Two birds, one stone – the healthy way Turn your hangout sessions into mini-workout se

Overnight chia pudding

Simple and one of my favorite mid-day treat – or dessert, or both! (Click on the ingredients to find the ones I use on Amazon. You can also find them at Trader Joes.) Mix together in a small container: 30g Oats 4g Chia Seeds 12g Powdered Peanut Butter (no water) Add in: 5 oz Unsweetened Vanilla Almond Milk Instructions: Mix the dry ingredients, add the almond milk and whatever other ingredients you want to include (stevia drops, berries, chocolate nibs, etc) then pop into your refrigerator overnight! Macros: 1 – Serving 139 – Calories 6g – Fat 19g – Carbs 9g – Protein

Alcohol and inflammation

Tequila, vodka, wine, beer… whatever it is that you prefer, all of these drinks have one thing in common: they’re alcohol. I wanted to take a moment today to help provide some context for why I encourage people to limit their alcohol intake. The number one reason? “It is well documented that excess alcohol intake results in compromised immunity and increased risk of infectious disease (Waldschmit, Cook, Kovacs; 2009).” In short? Excessive drinking is counteracting all of the work you do in the gym every week. We all joke about our liver when we drink, but it’s really no joking matter. A healthy liver is vital to a healthy body and alcohol interferes with a healthy liver. “Chronic alcohol use

Pumpkin Pancakes

My FAVORITE post-workout breakfast. Mix together in a small container: One can (3.5 cups) – Pumpkin Puree One dozen (33g) – Eggs 4 Tbsp – Flax Seed Meal 3 Tbsp – Coconut Flour 1 Tsp – Baking Soda Topping (included in macro count): 2 Tbsp (24g) – Powdered Peanut Butter (PB2, no water) Instructions: Mix the dry ingredients and wet ingredients separately, then fold the ingredients together. I keep the mix in one container and use a 1/3c measuring spoon to make three pancakes every morning and top the three of them with 24g of PB2! Another option is to combine the PB2 with 1 TBSP of almond butter – that’s the best mixture to top these with or even honey. Macros (recipe makes 5 servings):

Mobility

Every morning, I roll out of bed and crawl into my living room. There, under Luc’s watchful eye, I ask Alexa to set a five minute alarm and start my flow. (About 80% of the time, Alexa does something else – but that is a first world problem, and therefore for another time). When I start my flow, I move my body in whatever direction I am feeling. I circle my joints, I go through a yoga flow, and I move my body, joint-by-joint, from my head to my toes. Before I even have to wonder when the timer is going to go off, I have loosened all of my muscles and head to the sink to drink a full glass of water. Then, BOOM: my body is thanking me for the love. I think one of the most underrated ways that

Transform your day

1) Tune yourself in before you tune the world in: Before you even think about reaching for your phone to check your email or see what is happening on Facebook, take a few moments in the morning to check in with your own well-being. Check in with how you are feeling, yes – your muscles and your joints, but also your mind and your overall wellbeing. If it’s been a long week, take this moment to clear your mind so that you can start the day with a clean slate. Meditate, practice stillness or simply take a long shower to mull your thoughts over. Tuning in with your own body before you tune in with the rest of the world is vital to setting yourself up to achieve the goals you want to set for the

Stuffed Peppers

Delicious and pretty – plus, they look super fancy (even if you’re not the fanciest of cooks). Prep: Pre-heat oven to 360 degrees Line a baking pan with parchment paper Ingredients: 4 large bell peppers 1 cup quinoa 2 cups vegetable stock 1/2 cup salsa 1 tbsp nutritional yeast 1 tsp chili powder 1 tsp garlic powder or 1 tbsp minced garlic 1 tbsp paprika 15-ounce can of black beans (drained) 16-oz package extra-firm tofu (dried and crumbled) Optional: trade tofu for equivalent ground turkey To cook: 1) Bring quinoa to a boil in the vegetable stock (inside of a saucepan), lower the heat until it is simmering and allow the quinoa to simmer for around 20 minutes 2) Halve the pepp

Let's talk about herbs

With the Spring Challenge (click here to find out more information) coming up, I wanted to take a moment to talk about herbs and how you can use them to immediately add flavor and spice to any dish that may otherwise be a little bland. The thing is, eating clean doesn’t have to mean eating food without flavor. In fact, if you play around with herbs it is quite the opposite andyou get a few extra health benefits from a lot of different herbs. BASIL USE WITH: bell peppers, eggplants, tomatoes, chicken, fish, tofu USE IN: tomato sauces, soups, curries GOOD FOR: clean skin, protecting organs CHIVES/GARLIC USE WITH: potatoes, asparagus, onions, leeks, chicken, fish, eggs USE IN: garnishes,

Set and achieve goals

Have Fun The most important part of achieving your goals is to actually have fun doing it. Don’t set goals that are going to drive you crazy because they are so out of reach. Life is something we take one step at a time and although it is great to set high goals – make sure you know what that first step is going to be so that you’re not so busy stressing out about getting to the top that you forget to laugh and have a bit of fun along the way. Signing up for a group fitness session, like a semi-private training session or a bootcamp, can help you to make friends who have similar goals so that you can have fun while reaching for what you want. Track Progress You don’t have to count every ca

5 ingredient vegan burritos

5 ingredients, 224 calories and a world of delicious. If my pumpkin pancakesaren’t your thing, give these a whirl for breakfast! Ingredients: 2 cups of Trader Joes Healthy 8 chopped veggies 1 cup diced onions 2 containers of extra-firm tofu (27 oz total) 1 cup of black beans 2 tbsp of nutritional yeast Trader Joes lime chili seasoning to taste Wrap of your choice* Salsa of your choice Dry the tofu: 1) Cut the tofu into thin squares and lay onto a dish towel (make sure it is won’t shed onto your tofu), lay another dish towel on top of it and then set something heavy (a cutting board or a few bowls) on top. Let the dish towels soak up the moisture for about thirty minutes. Prep: 1) T

Too busy to make it to the gym?

When you’re just too busy to make it to the gym, here are a five tips you can use to help find a way to sweat quickly and make it count. Just because you’re working out for 30-45 minutes doesn’t mean that it is a waste. If you are on a busy schedule and feel like your sweat sessions are slipping away, set aside the little time that you do have to get your sweat on. It’s the little decisions that come together to make the big ones count. You can spend 30 minutes a day, three days a week in the gym and it will still help raise your wellness level higher than if you were to avoid the gym altogether because you thought 30 minutes was a waste of time. Try interval training or schedule an appointm

Stressed?

Stress takes a toll on all of us – but it doesn’t have to. Learning to identify the differences between good and bad stress in your life can make a world of difference in how you feel at the end of each day. First, the difference between good and bad stress is fairly simple: think invigorating challenges versus fearful situations. Whether it is stress on your mind and body because you are working out and replacing fat with muscle on your body or it is a new challenge in the workplace – good stress leaves you feeling accomplished when you overcome what was stressing you out. That is because good stress leaves room for you to grow your mind, body or overall wellbeing. The bad stress is usually

Battle Ropes

Many of you question why I love using the battle ropes for finishers and as a staple of some workouts, and I want to take a moment to answer that question. Battle ropes can be some of the most efficient tools in the gym if they are used correctly – and they can also be fun! Working on your core? Battle ropes are perfect. Any time you have to hold your body still while your limbs are moving with weights, you’re going to need to engage your core. The great part about battle ropes is that when you use them, you have to engage your core to hold still. What this means is that you’re also working multiple body parts when you use battle ropes: your upper body, your core and your legs. It’s a total-

Get back into the gym

It’s not about being the strongest, the fastest or even the one who sweats the most. Fitness is about consistency. Set a plan for yourself, show up and make the time count. Even when you’re tired, show up. Even when you think that you won’t be able to give 100%… show up. When working out becomes a consistent habit, change will follow. Trust the process. Believing in yourself, in the gym and outside of it, is incredibly vital to your success. When you think about your goals and aspirations, what do they look like? Write them down. Envision the future you want – as big and as bold as you want it to be – because you can’t even begin to reach for something great if you don’t think about it first

Managing Sugar

Sugar can be a tough craving to crack, but with enough consistency and determination - you can find a way to push through and break your sugar addiction. The first step in breaking any type of craving is to increase your water intake. Why? When you drink more water, the water flushes your body out faster than anything else. This means the water is going to help cleanse your body of sugar and that is a major first step. When you’re serious about breaking the habit – get rid of the temptation. Try as hard as you can to get sugar out of the house. No snacks, cookies or even the sugary drinks like orange juice. Make your kitchen a sugar-free zone so that when you’re feeling tempted, you can’t si

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