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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…

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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.

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08 Nov: Expecting Immediate Results

One of the biggest reasons why some people fail to reach their fitness goals is a lack of patience. Oftentimes someone will start their fitness journey and improve their diet and exercise, but the results they are hoping for don’t come as quickly as they hoped. Since every area seems to be taken care of and nothing seems to be missing, they feel frustrated and quit. In these situations, the reality is that there was one thing missing: time.

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29 Sep: Overcoming Setbacks

In a perfect world, all of us would be able to progress our fitness levels without ever having to worry about something such as sickness, injury, or any other obstacle in life slowing us down. However, in the real world, setbacks on your fitness journey do happen. The real question isn’t whether or not you’ll have to face these challenges; it’s whether or not you’re going to overcome them.

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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.


In today’s post, let’s talk about Core Training. Are crunches and endless sit-ups the first thing that comes to your mind about core training? Don’t worry, you’re not alone…It’s time to rewire the way you think about how to train your core in order to strengthen it in a more balanced and functional way. When considering which exercises to implement into your exercise routine, it is important to consider which muscles and movement patterns each exercise is actually targeting. For example, when performing a crunch or sit-up, the muscle that we are predominantly recruiting is the rectus abdominis (the “six pack” muscle area.) There’s nothing wrong with strengthening your rectus abdominis, however, it is important to consider that there are many other muscles around the same area that make up your core. It’s time to recruit more of your core musculature, let’s dig a little deeper. You also want to…

15 Sep: One Consistent Step at a Time

Regardless of the task at hand, success takes patience, time, and effort. It doesn’t come with luck but with sheer determination — and most importantly — consistency. Without consistency it is too easy to lose track of the steps you need to take to achieve the goal you set out to reach. Learning to be consistent can often take time. It can be a roller coaster of setbacks and false starts. Even just the idea of being consistent can be overwhelming when first starting out. But practice will make you better. Keep practicing and getting back up as every single time you get that much closer to your destination. Your mind holds the vision; your body achieves the results.

20 Aug: Loving Yourself & Your Fitness Journey!

Shifting Your Mindset It’s unfortunate whenever the only reason someone embarks on a new active kick is because they dislike the way they look. Rather than exercising because you’re not pleased with your physical appearance, exercise because you love your body and yourself. Understand that loving your body isn’t something that occurs when you achieve a certain physique; it’s about having the choice to make it at any time in your life. In fact, you can achieve the look you want but still struggle to be pleased with how you really feel inside.

30 May: Break Through a Plateau

You went hard, knocked through your fitness goals, were feeling fantastic and loving it. And then your progress slowed down… It happens to all of us at some point but you can break through a plateau to keep seeing results! Focus on the following 5 steps to get your body back into results mode in the upcoming month: