Screen Shot 2018-01-05 at 9.09.44 AM

05 Jan: 5 Must Have Nutrition Habits

Starting your nutrition journey is never an easy process, and for most of us the “quick fix” diets and fad food journeys are quickly becoming a broken way of the past. Indeed, yo-yo dieting and plenty of misinformation in the nutrition world has left many of us scrambling to sort through what is good for us, and what isn’t. Coupled with a desire for food convenience and lack of planning, the road ahead often appears harder than it should. In fact, it’s fair to say that almost all of us looking to improve our nutrition and live healthier lifestyles need concrete, long term habits for life. Furthermore, finding what works for your personalized nutrition needs can be a challenge based on your food preferences, work/life schedules, and budget (to name a few). Thankfully, there are 5 nutrition “must have” habits that, when introduced over time, can be utilized to effectively…

Screen Shot 2017-12-16 at 9.48.26 AM

26 Dec: How Exercise and the Release of Neurotransmitters can have a Positive Effect on our Mental Health

Have you ever wondered what happens to the brain when we begin exercise?  Have you ever wondered why we feel the way we do when we include exercise in our lives? Many people are aware that regular exercise and physical activity have many health benefits.  Some of these benefits include increased muscle strength and muscle endurance along with increased cardiovascular capacity or in other words better heart health.  Whether your goal is to improve performance, lose weight, get stronger, or live a longer and healthier life, for a majority of people when we begin introducing exercise in our lives we tend to notice an overall difference  in how we generally feel about ourselves and our environment. A lot of people claim that exercising gives them increased energy, are more alert and focused while others claim that exercising makes them feel less stressed and puts them generally in a good mood…

Screen Shot 2017-11-28 at 9.38.42 AM

23 Dec: Mini Turkey Cranberry Wraps

Ingredients: 1 (8oz.) container of chive and onion flavored cream cheese, softened 4 large (10 inch) whole wheat tortillas 2.5 oz. dried cranberries 2.5 oz. pumpkin seeds 9 oz. thinly sliced turkey breast 2 cups baby spinach leaves, stems removed

Screen Shot 2017-12-05 at 9.46.21 AM

20 Dec: Understanding Muscle Soreness and Recovery

We have all felt the ill effects of severe muscle soreness after a bout of exercise in the couple days that followed the workout, whether that’s not being able to lift our arms above our head or struggling to walk up the stairs because the quads are screaming. This muscle soreness we all experience is termed delayed onset muscle soreness (DOMS), which usually appears 12-48 hours following the bout of exercise. There are a few different theories that can explain the cause of DOMS but the leading one is the result of skeletal muscle damage. This suggests that throughout the course of a workout, tears in our muscle fibers are occurring as we perform each exercise throughout the workout. For example, during a squat, the large volume of muscle fibers in the quads, glutes and hamstrings are tearing as we perform each rep of the exercise. This gives us that…

Screen Shot 2017-12-16 at 9.26.31 AM

19 Dec: Finding Time During the Holidays

Christmas holidays are just around the corner, and with that comes lots of time spent with family and friends we may have not seen in a while, many food temptations and lots of downtime and relaxation. A combination of these things, along with most gyms being closed for a few days, can give us all an excuse not to exercise and stay active during the holidays and stagnate all that progress we have made in transforming our health and well being throughout the past year.

Screen Shot 2017-12-18 at 4.22.07 PM

18 Dec: Date Truffles

Ingredients Truffles: 2 cups jumbo Medjool dates, pitted 1 cup almond flour 1/4 cup chia seeds 1/4 cup flaxseed meal 1/4 cup cacao powder 1/4 cup maple syrup 2 tbsp almond milk