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16 Aug: What Your Scale Isn’t Telling You

You’ve been training for a while, changing your eating habits, and really trying to make some lifestyle changes. And then you jump on the scale… And your weight is EXACTLY the same or… (GASP) it’s gone UP. How is this possible? You have been giving up sweets and wearing out running shoes… you have been working SO hard! What is missing? The fact that you are only looking at your body weight on the scale when you really need to be looking at your body fat %.


26 Apr: Fighting the Mid-Day Energy Slump

With all the challenges of our daily lives it can be tough to maintain a high level of energy at all times. Factor in a long winter on top of it all (seriously will this snow ever stop!) and being fatigued and having low energy is something that we all have to deal with at some point during the day. If you are feeling an tired slump in your day here are a few different techniques to keep those energy levels up so you can stay on top of whatever situation comes your way.


07 Mar: Foam Rolling & Trigger Point

At the gym you’ve likely seen, or experienced, the various forms of myofascial release therapy. Myofascial release therapy is a form of self massage which can be facilitated through a number of implements including a physiotherapy ball, Theracane™, foam rollers, or your own fingers. All of these methods can benefit to your healthy lifestyle when utilized properly! These amazingly useful implements all have similarities in purpose, but vary in their utilization and focus. Each one has a specification that makes it the right tool for the task. The basics to releasing a muscle properly are pretty well the same for each implement. Simply apply moderate pressure to a specific muscle or muscle group using whatever implement you or your trainer deem adequate. You should roll/massage slowly, no more than one inch per second. When you find areas that are tight or painful, pause for several seconds and relax as much…


16 Feb: Carbohydrates: What Are They and How Do They Impact Our Lives?

What is the first food that comes to mind when you hear the word carbs? Maybe its bread, pasta or even potatoes. I am here to tell you that you are most definitely not wrong. But did you know that fruits and vegetables are carbs as well? This is true! I know shocking right!? Before you ban all carbs from your diet, let me give the 411 on why carbs are very healthy for you and why they need to be in your diet.


31 Jan: Sitting All Day? Improve That Posture!

Do you have a job or lifestyle that has you in a seated position for most of your day? If you do, you could be causing yourself back problems just by practicing bad posture while you sit! While it may not seem like that big of a deal, it can become a very serious problem when it causes your body to be tight and closed. As you sit all day your glutes and hamstrings become weak, your hip flexors work overtime, your core disengages, and, depending on how you situate yourself, your shoulders can round forward. This is called a kyphotic posture. It’s a toxic position for your muscles to be in on a regular basis, and can be detrimental to any kind of athleticism. Don’t worry, there’s good news! There are things that you can do while you work (or while you travel) to limit the effects of sitting…


25 Dec: Chili Garlic Shrimp Skewers

Ingredients: 1 Tbsp Dijon mustard 1 Tbsp fresh lemon juice 1 large garlic clove, minced 2 dried Thai chilies, minced 3 Tbsp olive oil salt and freshly ground pepper 1 Tbsp minced fresh parsley 3 dozen shrimp or prawns, heads and shells removed, de-veined with their tails on.


18 Dec: Egg, Ham + Cheese Quinoa Cups

Ingredients: 2 cups cooked quinoa (about 3/4 cup uncooked) 2 eggs 2 egg whites 1 cup zucchini, shredded 1 cup shredded sharp cheddar cheese 1/2 cup diced ham 1/4 cup parsley, chopped 2 tbsp. parmesan cheese 2 green onions, sliced salt & pepper