1. Pantry & Refrigerator Purge & Replenish

    The following excerpt from Precision Nutrition, Quick Start Guide, says it so well… “Fact: If a food is in your possession or located in your residence, you will eventually eat it. Think of all the siren calls that confront you every day outside your home, constantly testing your willpower and discipline:  Chips and dip at social events, brownies and birthday cakes at work, pizza and hot dog…Read More

  2. Wonderful Water

    By Danielle Wirick, MS, CSCS, FMSC It’s 100% natural, low in sodium; calorie, fat, and cholesterol free. It makes up 70% of our body weight, 75% of our muscle, 83% of our blood, 75% of our brain, and 22% of our bone. Body fat is only about 10-15% water. Water is essential to our body to function properly. It helps to transport fats, proteins, carbohydrates, oxygen & hormones that regulate yo…Read More

  3. The Dangers of Excess Sodium

    We all know that having too much salt in our diets can leave us feeling extra thirsty and extra bloated. However, there is a lot more than just putting on the “water weight” that you need to be aware. Excess sodium can be detrimental to your kidneys, arteries, heart, and brain. Your kidney’s job is to filter all the toxins and wastes from the body. High sodium levels put a big strain on the …Read More

  4. A Spoonful of Sugar

    By: Danielle Wirick, MS, CSCS, FMSC Why is sugar such a big concern of doctors, dietitians, and your trusty fitness trainers? Ask any diabetic and they will tell you how bad they feel when their blood sugar is out of control. There are approximately 17 million Americans with some form of diabetes and approximately 6 million of them are unaware that it affects them. Diabetes is the 6th leading caus…Read More

  5. Kickstart Your Metabolism

    Every person, whether apparent to themselves or not, falls into one of these three categories: weight loss, weight maintenance, or weight gain. So metabolism is a very important word when it comes to our body weight. Many people wish to have a speedy metabolism, leading to a more lenient food intake or to speed up a weight loss goal. Our genetics have an impact on how fast or slow our metabolism i…Read More

  6. 10 Tips for Success

    Maybe you don’t know. One of the biggest pitfalls people falter over when they start a new nutrition plan is called the “I know” syndrome.  Let’s say you’re teaching a beginner how to cook and they keep turning the heat up and burning their food.  They keep saying they’re not a good cook and you suggest that they turn down the heat.  What do they say? “I know. I know.” An obese…Read More

  7. Seeing Food in New Light

    By Hannah Alderfer, BA, CPT, FMSC You would think as a personal trainer and runner that I always view food appropriately. But my question to you is what does that statement even mean, "view food appropriately." As a senior in college I took a capstone class called The Spirituality and Ethics of Food and Eating. It opened my eyes to a whole new take on food. I've pulled out a few excerpts to share…Read More

  8. Addressing the Inflammatory Response with Food

    By: Hannah Alderfer, BA, CPT, FMSC If you’ve ever gone home after a hard workout and popped some Advil or Ibuprofen to help ease the aching muscles you’re anticipating, then you might want to rethink why you’re doing that. Taking an anti-inflammatory is not the best way to deal with post exercise soreness or DOMS (delayed onset muscle soreness). When it comes to dealing with acute inflammati…Read More

  9. A Quick Look at Hormones & Gut Health

    A Quick Look At Hormones & Gut Health By: Hannah Alderfer, BA, CPT, FMSC Ah… the great topic of hormones! When you think of hormones, things such as mood swings, weight gain, puberty, menopause, or stress might come to mind. These are all very real effects of hormones working in the body. Hormones are a necessary part of your body’s total functioning. Without them you wouldn’t survive. A…Read More

  10. Antioxidants and Why You Need More of Them

    By: Philip Palmer BA, CPT, GEI As you walk through the grocery store and pass aisle upon aisle of food you might recall past conversations where those foods came up. Some of these conversations might have been educational or noteworthy like when someone might comment “oh you should eat that because it has….” while others might have been more of a warning like “you shouldn't eat that becaus…Read More