Brickz Fitness Blog

Sweat vs Sculpt: What’s the Difference (and Which One Do You Need?)

Mon, 20 Apr 2026 08:09:42 GMT

Sweat vs Sculpt: What’s the Difference (and Which One Do You Need?)

If you’ve been coming to Brickz, you’ve probably seen both on the schedule:

�� Sweat
�� Sculpt

And you might be wondering…
�� What’s the difference?
�� Which one should I be taking?

Let’s break it down ��

What Is Sweat?

Sweat is our high-energy, heart-pumping workout designed to push your intensity and burn calories.

You can expect:
• Faster-paced movements
• Cardio-driven intervals
• Higher heart rate
• Full-body conditioning

�� Think: move fast, sweat hard, push your limits

What Is Sculpt?

Sculpt is a slower, more controlled workout focused on strength, toning, and muscle definition.

You can expect:
• Slower-paced, intentional movement
• Time under tension
• Core-focused exercises
• A deep muscle burn

�� Think: control, stability, and muscle activation

Why They’re Both Important ��

Here’s the truth most people don’t realize:

�� You don’t get the best results from just one style of training

You need both.

Sweat helps you:

✔ Burn calories
✔ Improve endurance
✔ Push intensity

Sculpt helps you:

✔ Build strength
✔ Improve form
✔ Create muscle definition

The Real Magic Is in the Combination

At Brickz, we don’t program randomly.

We rotate Sweat and Sculpt to give your body exactly what it needs:

�� One day you push
�� One day you control

This balance helps you:

Avoid plateaus
Recover better
Build lean muscle
Stay consistent long-term

So… Which One Should You Take?

�� The answer: both

If you:

Only do Sweat → you may burn out or plateau
Only do Sculpt → you may miss intensity and calorie burn

�� Together = results

What This Looks Like at Brickz

We’ve built our schedule so you don’t have to think about it.

Sweat and Sculpt rotate every other day to create a complete training system.

Example:
• Sculpt: Tuesday, Thursday, Saturday
• Sweat: Monday, Wednesday, Friday, Sunday

(Then it flips the following week)

Coming Soon ��

We’ll also be adding Pilates-style boards into Sculpt classes starting the first week of May.

These will help improve:
✔ Mobility
✔ Balance
✔ Flexibility

Taking your Sculpt workouts to the next level ��

Final Thoughts

You don’t need more workouts.
You need the right mix of workouts.

�� Sweat pushes you
�� Sculpt builds you

And together… they change your body ��

Ready to Experience Both?

Show up, stay consistent, and trust the process.

We’ve got the plan—you just have to follow it ��

Why Sculpt Classes Might Be the Missing Piece in Your Fitness Routine

Sun, 19 Apr 2026 13:33:31 GMT

Why Sculpt Classes Might Be the Missing Piece in Your Fitness Routine

If you’ve been showing up, putting in the work, and still feel like your body isn’t changing the way you want…

You’re not alone.

Most people think the answer is to go harder, sweat more, or add more workouts.

But the truth is—
�� it’s not about doing more
�� it’s about doing the right kind of training

That’s exactly why we introduced Sculpt Classes at Brickz Fitness .

What Is a Sculpt Class?

Sculpt is a slower-paced, controlled workout focused on building strength, improving muscle tone, and creating real definition.

Instead of rushing through movements, Sculpt focuses on:

Time under tension
Proper form and control
Mind-to-muscle connection
Core engagement

�� Think: less speed, more intention

You’ll feel the burn in a completely different way—and that’s where the results come from.

Why Slower Can Be Better

It might feel counterintuitive…

But slowing things down is one of the most effective ways to:

✔ Build lean muscle
✔ Improve strength
✔ Increase stability
✔ Prevent injury

When you control the movement, your muscles are working longer and more efficiently.

That’s what leads to:
�� better tone
�� better definition
�� better overall performance

The Power of Time Under Tension

One of the biggest focuses in Sculpt is time under tension .

This simply means:
�� your muscles are working for a longer period during each movement

Instead of rushing through reps, you’re holding, controlling, and engaging every second.

That’s what creates:
�� that deep burn
�� that “shaking” feeling
�� and ultimately—real change

Why Sculpt + Sweat + Strength = Results

At Brickz Fitness, we don’t believe in one-style-fits-all training.

The best results come from combining different types of workouts:

�� Sweat Sessions

High energy, heart-pumping workouts that burn calories and improve endurance

�� Strength Training

Builds muscle, power, and overall strength

�� Sculpt

Slows things down, improves control, and helps define and tone

�� Together, this creates a complete system:

Burn fat
Build muscle
Improve control
Avoid plateaus

Why You Might Need Sculpt (Even If You Love Sweat)

If you:

Feel stuck in your results
Always feel sore or tight
Struggle with form
Want more definition

�� Sculpt is likely what’s missing

It balances out high-intensity training and helps your body move better and perform better.

Coming Soon: Even More Sculpt Benefits ��

We’re also introducing Pilates-style boards into Sculpt classes starting the first week of May.

These are designed to help improve:
✔ Mobility
✔ Balance
✔ Flexibility

Giving you an even deeper, more effective workout.

What to Expect at Brickz

We’ve designed our schedule to help your body get the most out of each workout.

Sculpt and Sweat will rotate every other day so you get the perfect balance of intensity and control.

�� This isn’t random
�� This is intentional programming for real results

Final Thoughts

You don’t need more workouts.
You need the right combination of workouts.

Sculpt is here to help you:
�� move better
�� feel stronger
�� and finally see the results you’ve been working for

Ready to Try It?

Come experience Sculpt for yourself and feel the difference.

Your body will thank you ��

“I’ve Tried Everything.”

Thu, 05 Mar 2026 18:43:58 GMT

“I’ve Tried Everything.”

Why Hormone Weight and Low Energy Aren’t a Willpower Problem

If you’re a woman who feels like she’s tried everything…

• Cutting calories
• Doing more cardio
• Intermittent fasting
• Keto
• Detoxes
• HIIT 5x per week
• Skipping meals

And yet:

You’re exhausted.
The scale won’t move.
Your midsection feels heavier.
Your energy crashes mid-afternoon.
You wake up tired.

First, let’s say this clearly:

It’s not a discipline issue.

It’s likely a hormone and stress regulation issue.

What Is “Hormone Weight”?

Hormone weight isn’t a medical diagnosis — but women know exactly what it feels like.

It’s:

• Stubborn midsection weight
• Puffiness and inflammation
• Scale fluctuations
• Cravings you can’t “out-will”
• Low energy no matter how much you sleep

This often shows up during:

• Perimenopause
• Postpartum
• High-stress seasons
• After years of dieting
• When sleep is disrupted

The body isn’t broken.

It’s dysregulated.

The Real Root Causes

1️⃣ Chronic Stress & Elevated Cortisol

When cortisol stays high:

• Fat storage increases (especially belly fat)
• Muscle breakdown increases
• Blood sugar becomes unstable
• Cravings intensify
• Sleep worsens

More cardio + less food often makes this worse.

Your body thinks it’s under threat.

And threatened bodies hold onto weight.

2️⃣ Blood Sugar Dysregulation

If you:

• Skip breakfast
• Rely on coffee
• Eat low-protein meals
• Crash at 3pm

Your insulin spikes and crashes all day.

That rollercoaster drives:

• Fat storage
• Energy crashes
• Irritability
• Cravings

Balanced blood sugar = stable hormones.

3️⃣ Under-Eating & Over-Exercising

Many women trying to lose weight are actually:

• Eating too little
• Training too intensely
• Not recovering enough

This slows metabolism over time.

The body adapts by conserving energy.

You feel tired — and fat loss stalls.

4️⃣ Poor Sleep

Sleep regulates:

• Leptin (fullness hormone)
• Ghrelin (hunger hormone)
• Cortisol
• Insulin sensitivity

Less than 6–7 hours consistently can directly impair fat loss.

So What Actually Works?

Not extremes.

Regulation.

Here are best practices that actually support hormone balance and sustainable fat loss:

✅ 1. Prioritize Protein First

Aim for:
25–40g protein per meal

This helps:

• Stabilize blood sugar
• Preserve muscle
• Reduce cravings
• Improve metabolism

Protein before perfection.

✅ 2. Strength Train 3–4x Per Week

Muscle is metabolically protective.

Strength training:

• Improves insulin sensitivity
• Supports hormone balance
• Boosts resting metabolism
• Reduces injury risk

Cardio has a place — but strength is foundational.

✅ 3. Manage Stress Intentionally

You cannot out-train stress.

Incorporate:

• Sauna
• Breathwork
• Walking outdoors
• Bodywork
• Recovery days

Your nervous system must feel safe to release weight.

✅ 4. Eat Enough (Strategically)

Chronic under-eating leads to metabolic slowdown.

Instead:

• Focus on whole foods
• Prioritize protein + fiber
• Avoid extreme restriction
• Support digestion

Sustainable fat loss requires fuel.

✅ 5. Sleep Like It’s Part of Your Program

7–9 hours.

No blue light late at night.
Cool room.
Consistent schedule.

This alone can shift hormones dramatically.

✅ 6. Address the Bigger Picture

Sometimes low energy and stubborn weight require deeper investigation:

• Thyroid health
• Cortisol patterns
• Nutrient deficiencies
• Gut health
• Perimenopausal shifts

This is where integrative support matters.

The Truth Women Need to Hear

You don’t need:

Another detox.
Another 1,200 calorie plan.
Another punishment workout.

You need:

• A structured plan
• Smart strength training
• Hormone-supportive nutrition
• Stress regulation
• Recovery built in

When the body feels supported — it responds.

Imagine This Instead

Imagine:

• Waking up with energy
• No 3pm crash
• Feeling strong in your body
• Clothes fitting better
• Belly inflammation decreasing
• Sustainable progress

Not because you starved yourself.

But because your hormones stabilized.

You’re Not Failing. You’re Misguided.

If you’ve tried everything and nothing sticks, it’s not because you lack discipline.

It’s because your body needs regulation — not restriction.

If you’re ready to stop guessing and start understanding your body, schedule a consultation and let’s build a plan tailored to your hormones, stress load, and lifestyle.

You deserve results that feel good — not punishing.

And yes, your body can change.

It just needs the right strategy.

Getting Back in Shape After Time Off

Thu, 05 Mar 2026 03:14:39 GMT

Getting Back in Shape After Time Off

Injury, Pregnancy, Burnout — Here’s How to Restart the Right Way

There’s a very specific kind of frustration that comes with starting over.

You remember what your body used to feel like.

Strong.
Capable.
Confident.

And now?

Maybe you’re recovering from an injury.
Maybe you just had a baby.
Maybe life got overwhelming and workouts stopped.

And the hardest part isn’t the first workout.

It’s the voice in your head saying:

“I shouldn’t be this out of shape.”
“I used to be able to do more.”
“I’m starting from zero.”

Let’s clear something up right now:

You’re not starting from zero.

You’re starting from experience.

And that changes everything.

Why Time Off Feels So Hard

When you take time off — whether from injury, pregnancy, surgery, stress, or just life — your body adapts.

Muscle mass decreases.
Cardiovascular endurance drops.
Mobility can tighten.
Confidence takes a hit.

But here’s what most people don’t understand:

Your nervous system also becomes more protective.

If you’ve been injured, your body is cautious.
If you’ve been pregnant, your core and pelvic floor have changed.
If you’ve been sedentary, your joints may be stiff.

This isn’t weakness.

It’s biology.

The key isn’t pushing harder.

It’s rebuilding intelligently.

The Biggest Mistake People Make When Restarting

They try to go back to what they used to do.

Same intensity.
Same weights.
Same expectations.

And within two weeks they’re:

• Re-injured
• Extremely sore
• Overwhelmed
• Burned out
• Ready to quit again

Restarting requires a different mindset.

You don’t “prove” yourself.

You rebuild yourself.

If You’re Coming Back from Injury

Your priority is not aesthetics.

It’s stability.

After injury, your body needs:

• Controlled strength
• Proper joint alignment
• Gradual load progression
• Mobility restoration
• Nervous system retraining

The goal is to:

✔ Reduce compensation patterns
✔ Restore range of motion
✔ Strengthen stabilizing muscles
✔ Rebuild trust in movement

This is where structured strength training and intentional recovery matter most.

Not ego lifting.
Not jumping into max effort.

Slow strength builds long-term resilience.

If You’re Coming Back After Pregnancy

Your body didn’t just “take time off.”

It created life.

Pregnancy impacts:

• Core integrity
• Pelvic floor strength
• Rib positioning
• Hormonal balance
• Joint stability

Before jumping into workouts, your body may need:

✔ Core re-education / consult
✔ Pelvic floor awareness
✔ Breath work
✔ Postural correction
✔ Gradual cardiovascular return

High impact too soon can lead to:

• Leaking
• Low back pain
• Hip pain
• Core dysfunction

The goal is restoration before intensity.

When you rebuild correctly, you often come back stronger than before.

If You Simply Took Time Off

Life happens.

Career demands.
Family stress.
Mental burnout.

Time off does not erase your identity as someone who values health.

When restarting:

Start with frequency, not intensity.

Focus on:

• Showing up 3x per week
• Rebuilding foundational strength
• Improving mobility
• Re-establishing routine

Momentum builds confidence.

Consistency beats intensity every time

A Smarter Way to Get Back in Shape

Instead of asking:

“How fast can I get back?”

Ask:

“How sustainable can I rebuild?”

A smart restart includes:

1. Assessment
Understand where your mobility, strength, and endurance truly are.

2. Progressive Programming
Start at 50–60% capacity and build gradually.

3. Recovery Support
Sauna, compression, bodywork, and stretching accelerate safe progress.

4. Patience
Your body is adapting — not failing.

What “Getting Back in Shape” Really Means

It’s not about punishing your body.

It’s about restoring partnership with it.

It means:

• Feeling strong again
• Trusting your movement
• Rebuilding stamina
• Improving posture
• Gaining confidence
• Reducing pain

And yes — aesthetics often follow.

But confidence comes first.

The Truth No One Talks About

The comeback phase is where real growth happens.

You learn:

• How to listen to your body
• How to train intelligently
• How to value recovery
• How to move with purpose

And that version of you is stronger than the one who trained without awareness.

You Don’t Have to Restart Alone

If you’re navigating:

• Injury recovery
• Postpartum fitness
• Long breaks from training
• Fear of re-injury
• Lack of motivation

The right environment makes all the difference.

The right team:

✔ Adjusts workouts to your capacity
✔ Modifies intelligently
✔ Prioritizes longevity
✔ Encourages consistency
✔ Supports recovery

You don’t need to “get in shape first” to come back.

You come back to get in shape.

Ready to Rebuild?

If you’ve been waiting for the “perfect time” to restart, this is it.

Start small.
Start smart.
Start supported.

Schedule a consultatio n and let’s build a plan that meets you exactly where you are.

Because your comeback isn’t about going backward.

It’s about rebuilding better.

How to Break Through a Plateau Before Summer

Wed, 18 Feb 2026 19:04:20 GMT

How to Break Through a Plateau Before Summer

You’ve been showing up.

You’re working out.
You’re trying to eat better.
You’re doing “all the right things.”

But nothing’s changing.

The scale won’t move.
Your strength feels stuck.
Your body looks the same.

Welcome to the plateau.

First — let’s be clear:

Plateaus are normal.
They are not failures.
They are feedback.

And if summer is around the corner, now is the perfect time to push through.

Why Plateaus Happen

1. Your Body Adapted

The same workouts that once challenged you are now familiar. Your body has become efficient.

And efficient bodies don’t change — they maintain.

2. You’re Not Progressively Overloading

If the weights, reps, intensity, or structure haven’t increased, neither will your results.

Strength and physique changes require progression.

3. Your Nutrition Is “Close Enough”

“Mostly good” doesn’t create visible change.

Small inconsistencies add up:
• Weekend overeating
• Liquid calories
• Not enough protein
• Skipping meals, then overcompensating

Plateaus often live in the details.

4. You’re Missing Accountability

When no one is checking your form, tracking your progress, or pushing your pace — it’s easy to stay in your comfort zone.

And comfort doesn’t create change.

How to Break Through Before Summer

1. Increase Intensity Intentionally

Don’t just work out — train.

That means:
• Heavier weights during your workouts
• Shorter rest periods
• Structured programming like Brickz Bodiez and Sweat Sessions
• Progressive overload
• Tracking lifts

This is why semi-private strength training like Brickz Bodiez or group training Sweat Sessions works. It’s not random — it’s designed for progress.

2. Lock In 3 Non-Negotiable Workouts Per Week

Consistency beats intensity spikes.

Three structured, challenging sessions weekly will outperform:
• Random 6-day bursts
• Skipping weeks
• “When I feel like it” workouts

Discipline > Motivation.

3. Clean Up Nutrition (Without Going Extreme)

You don’t need a crash diet before summer.

You need:
• Adequate protein
• Hydration
• Portion awareness
• Fewer liquid calories
• Planned meals instead of reactive eating

Structure wins again.

4. Add Core & Conditioning

If visible change is the goal, adding:
• Core-focused training
• Conditioning intervals
• Step goals
• Daily movement

Can increase caloric output without extreme dieting.

Programs like structured challenges help tighten this up quickly.

5. Surround Yourself With Energy

Training alone makes it easier to coast.

Group energy pushes effort.
Coaches correct form.
Accountability keeps you consistent.

When you train around people who expect effort — you give more effort.

That’s the difference.

The Truth About Plateaus

Plateaus aren’t the end.

They’re the moment where casual effort stops working.

If you push through instead of pulling back, this is where transformation begins.

Summer bodies aren’t built in May.

They’re built in March and April.

Ready to Break Through?

If you’re stuck, you don’t need to quit.

You need:
• Better structure
• Better progression
• Better accountability

Schedule a free trial here and let’s break the plateau before summer hits.

Your next level isn’t far.
It just requires more intention.

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The #1 Reason You’re Not Losing Weight (Even When You’re Working Out)

Tue, 20 Jan 2026 10:06:59 GMT

The #1 Reason You’re Not Losing Weight (Even When You’re Working Out)

You’re showing up.
You’re sweating.
You’re putting in the WORK…

So why isn’t the scale moving?

This is one of the most common frustrations we hear — and the good news is, the answer is rarely “you’re doing something wrong.” In fact, most people who feel stuck are closer to success than they think.

If you’ve been consistent in your workouts but aren’t seeing weight loss yet, there’s one major reason that affects almost everyone :

The #1 Reason: You’re Not Fueling Your Body Enough or Correctly

Yep — it’s not that you’re eating too much.
It’s often that you’re not eating enough , or you’re not eating the right balance of nutrients to support fat loss.

Here’s why:

When you work out (especially HIIT like our Sweat Sessions or strength training in Brickz Bodiez), your body needs:

Protein to build muscle
Carbs to fuel workouts
Healthy fats to stabilize hormones

If it doesn't get enough of these, it hangs on to fat as a form of protection.

This is called metabolic compensation — and it’s incredibly common.

1. You May Be Eating Too Little (Yes, Seriously)

When calories drop too low, your metabolism slows down.
Your body becomes more efficient at storing fat and less efficient at burning it.

Signs you may not be eating enough:

Constant fatigue
Low workout performance
Poor recovery
Headaches
Feeling cold often
Cravings or binge cycles

More food (the right food) = better workouts = more fat loss.

2. You're Not Getting Enough Protein

Protein is the most important nutrient for fat loss.
It keeps you full, builds lean muscle, and helps your body burn more calories at rest.

Most people need 0.8-1.2g/kg of protein per day (depending on weight & goals).

Without enough protein, your body:

Loses muscle
Slows down metabolism
Stores more fat
Feels hungrier

This is one of the biggest fat-loss mistakes we see.

3. Your Workouts Need Strength Training (Not Just Cardio)

You cannot “cardio your way” into long-term fat loss.

Strength training — like Brickz Bodiez — builds lean muscle, which raises your metabolism.

More muscle = more calories burned throughout the day.

If you're only doing HIIT or cardio, you may consider slowing down the workouts and going heavier in weights

4. You’re Not Recovering Enough

Fat loss requires:

Sleep
Hydration
Recovery days

If stress is high and sleep is low, your cortisol levels increase, making fat loss harder — especially around the belly.

Focus on:

7–9 hours of sleep
80–100 oz of water
1-2 rest days / week

Your body can’t burn fat if it’s constantly stressed.

5. The Scale Isn’t Telling the Whole Story

You might be:

Building muscle
Burning fat
Losing inches
Improving fitness
Getting stronger
Feeling better

…but the scale doesn’t recognize ANY of those things.

At Brickz , we see this ALL the time — members think they’re “stuck,” but their InBody shows fat loss + muscle gain.

Fat loss is a process — and the scale is only one tiny piece of it.

So… What Should You Do Next?

�� 1. Focus on protein first

Aim for 20–30g per meal.

�� 2. Strength train consistently

2–3x/week

�� 3. Keep HIIT in rotation

Sweat Sessions torch calories and improve conditioning.

�� 4. Eat enough to fuel your workouts

Your metabolism needs energy (carbs) to burn fat.

�� 5. Track your progress beyond the scale

Photos, measurements, energy levels — all matter.

�� 6. Get coaching & accountability

Our trainers are experts at breaking plateaus.

You’re Not Failing — You Just Need a Better Strategy

Fat loss isn’t about starving yourself or doing endless cardio.

It’s about fueling your body, building strength, and staying consistent — and that’s exactly what we’re here to help you do at Brickz Fitness .

If you’re feeling stuck, our coaches can help you unlock the results you’re working hard for.

Your goals are still within reach — let’s get you there.

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How to Stay Consistent When Motivation Drops (February Slump Fix)

Tue, 20 Jan 2026 09:42:39 GMT

How to Stay Consistent When Motivation Drops (February Slump Fix)

January feels exciting. New year. Fresh start. Goals on fire. But by February? The motivation begins to fade… real life kicks back in… and suddenly staying consistent feels harder than starting.

If you’re experiencing the February Slump, you’re not alone — and you’re definitely not failing. This is one of the most common times of the year for people to lose momentum.

The good news? Consistency isn’t about motivation — it’s about strategy. And with the right tools, you can push through this dip and continue building the strongest version of yourself.

Here’s how to stay on track, even when motivation disappears:

1. Focus on Showing Up, Not Being Perfect

Motivation says, “Do it when you feel like it.”
Consistency says, “Do it even when you don’t.”

You don’t need perfect energy, perfect focus, or the perfect day to work out — you just need to walk through the door. Once you’re in class, your coaches and community take care of the rest.

Brickz Tip:

Commit to just 10 minutes .
Most of the time, you’ll stay for the full workout — and feel amazing afterward.

2. Schedule Your Workouts Like an Appointment

If you wouldn’t cancel on your boss or your doctor, don’t cancel on yourself.
Treat your workouts with the same level of importance.

Pick your Sweat Sessions or Brickz Bodiez times for the week and lock them in.

Brickz Tip:

Book your classes on Sunday night — and build your week around them.

3. Lean Into the Community Energy

One of the biggest advantages of group training is that you don’t have to rely on your own motivation.

When the room is moving, the music is up, and the coach is pushing you — you naturally give more effort than you would alone.

Brickz Tip:

Find an accountability partner in class — someone who notices when you’re there (and when you’re not!).

4. Make It Fun Again

Sometimes motivation drops because the workouts feel boring or repetitive.
At Brickz Fitness, every Sweat Session is programmed differently — so you always get variety, challenge, and something fresh.

If you’re stuck, switch it up:

Try Brickz Bodiez (semi-private strength training)
Join Bootycamp or Challenges when it’s in session
Add yoga for recovery
Try a different class time for new energy

Little changes create BIG momentum.

5. Remember Your “Why”

Motivation fades when you forget the reason you started.

Ask yourself:

What made you walk into Brickz the first time?
How do you want to feel in 6 months?
What goals are you working toward?

Your “why” is stronger than any excuse — reconnect to it often.

6. Celebrate the Small Wins

Progress isn’t just measured in pounds or inches.

It’s in:

Better sleep
More energy
Stronger lifts
More confidence
Showing up even when it’s hard

Small wins keep you going — so notice them, celebrate them, and build on them.

7. Don’t Rely on Motivation — Build Discipline

Motivation is a spark.
Discipline is a habit.

February is the month where people who succeed make ONE decision: stop relying on how they feel, and start relying on what they want .

Every time you show up when you don't want to, you strengthen that discipline muscle — and THAT is what leads to real transformation.

Push Through the Slump — We’re Here With You

If your motivation has dipped, that doesn’t mean you’re falling behind — it means you’re human. And you don’t have to push through it alone.

At Brickz Fitness, our coaches, community, and programs are built to help you stay consistent long after the January rush fades.

Ready to reset your momentum?

Book your next class and let’s get back to work — together.

Why Group Training Is More Effective Than Working Out Alone

Tue, 20 Jan 2026 08:29:15 GMT

Why Group Training Is More Effective Than Working Out Alone

If you’ve ever struggled with motivation, consistency, or knowing what to do in the gym… you’re not alone. One of the biggest challenges people face on their fitness journey is simply showing up — and knowing how to stay on track once they do.

That’s exactly why group training has become one of the most powerful and effective ways to reach your fitness goals. At Brickz Fitness, our Sweat Sessions are designed to take the guesswork out of your workouts, boost your motivation, and help you stay accountable in a fun, high-energy environment.

Here’s why group training can help you see results faster than working out solo:

1. Built-In Accountability

When you train alone, it’s easy to skip workouts or cut corners. But when you know your coach and your group are expecting you, the motivation to show up skyrockets.

Accountability is one of the biggest predictors of long-term success, and group fitness delivers it naturally — no pep talk required.

2. Expert Coaching Without the Guesswork

One of the biggest struggles people face when working out alone is:

“Am I doing this right?”
“Is this the right exercise for my goals?”

In group training, your Brickz coach guides you through every movement, correcting form, pushing your pace, and helping you maximize each workout safely and effectively.

No confusion. No wasted time. Just results.

3. Motivation From the Energy in the Room

There’s nothing quite like sweating it out with a room full of people chasing the same goals. Group energy is infectious — and research shows that working out with others can increase effort, boost mood, and elevate performance.

When the music is loud, the coach is fired up, and the room is moving… you naturally work harder than you ever would alone.

4. Structured Programs That Actually Deliver Results

Showing up to the gym without a plan is one of the biggest reasons people plateau.

Our Brickz Sweat Sessions are programmed for progression — meaning each workout builds on the last. You get a mix of cardio, strength, core, and conditioning, all designed to torch calories, boost endurance, and build muscle in a balanced, intentional way.

5. A Community That Keeps You Coming Back

Fitness is easier — and way more fun — when you’re surrounded by people who support you. At Brickz Fitness , our members aren’t just faces in a room. They’re part of a community that celebrates wins, encourages effort, and lifts each other up.

The friendships, high-fives, accountability, and positive energy make a massive difference in your long-term success.

6. Better Results in Less Time

With structure, coaching, accountability, and high-intensity programming, group training sessions often deliver better results in 45 minutes than most people get in an hour alone.

You push harder. You move smarter. You stay consistent — and that’s the real key to transformation.

7. It’s Actually Fun

Let’s be honest — working out alone can get boring.

Group training brings back the fun, the excitement, and the variety that keeps you looking forward to your next session.

At Brickz, we believe fitness should make you feel alive — not overwhelmed.

Ready to Experience the Power of Group Training?

Come try a Sweat Session at Brickz Fitness and see why so many people get better, faster results with group training than working out on their own.

or Call 505-270-8082

Better workouts. Better community. Better results.
That’s the Brickz way. ��

Avoid These 5 Beginner Fitness Mistakes and Build Lasting Results

Mon, 05 Jan 2026 08:38:31 GMT

Avoid These 5 Beginner Fitness Mistakes and Build Lasting Results

1. Doing Only Cardio (and Skipping Strength Training)

It’s one of the most common mistakes: spending all your time on the treadmill but avoiding weights.

The Problem:

Cardio burns calories in the moment , but strength training changes your metabolism, posture, muscle tone, and long-term fat-burning power.

The Fix:

Add 2–3 strength sessions per week or increase weight during your HIIT classes
Brickz Bodiez Semi-Private Strength Training is designed exactly for this:
professional coaching, structured programming, safe progression, and real results.

2. Going Too Hard, Too Fast

When motivation hits, beginners push at 110%—every workout, every day—until their body finally says, “ Enough. ”

The Problem:

Overtraining leads to soreness, fatigue, injuries, and quick burnout.

The Fix:

Start with a balanced routine :

2–3 Sweat Sessions (HIIT)
2 Strength days
1 Mobility/Yoga day
Listen to your body
Rest days matter!

Consistency > intensity.

3. Not Fueling Properly

You cannot outwork poor nutrition.

The Problem:

Skimping on protein, skipping meals, or eating too little reduces energy, slows metabolism, and hurts recovery.

The Fix:

Focus on simple daily habits:

Protein at every meal
Stay hydrated (60–80 oz/day)
Balanced plates (protein + carbs + veggies)
Avoid extreme dieting

Your workouts will feel easier, and your results will compound quickly.

4. Expecting Overnight Results

One of the biggest reasons people give up is thinking it’s not working — when it’s actually just beginning to work.

The Problem:

Unrealistic expectations lead to frustration.

The Fix:

Shift your mindset to progress over perfection .

Look for wins like:

Better energy
Clothes fitting differently
Increased strength
Better sleep
More confidence

These changes matter just as much (sometimes more!) than the scale.

5. Trying to Do It Alone

Beginners often feel like they need to figure everything out themselves — but guidance and community make the difference between “ trying ” and thriving.

The Problem:

Lack of accountability leads to inconsistency.

The Fix:

Join a community like Brickz Fitness where you’re supported by:

Experienced coaches
Structured programming
A motivating fitness family
Classes you actually WANT to show up for
Friends who cheer you on

You’re far more likely to stay consistent when you’re not doing it solo.

Build Smarter, Stronger, and More Confident — With Brickz

Whether you're brand new or starting again, you don’t have to navigate your fitness journey alone.

At Brickz Fitness, we offer:

�� HIIT Sweat Sessions
�� Brickz Bodiez Semi-Private Strength Training
�� Yoga
��️ Private Training
�� InBody Scans
�� Community + Accountability

Everything you need to avoid the beginner mistakes — and build real, lasting results.

Your journey doesn’t have to be perfect.

It just has to begin — and we’re here every step of the way.

How to Reset After the Holidays Without Starting Over

Fri, 02 Jan 2026 19:21:36 GMT

How to Reset After the Holidays Without Starting Over

The holidays are full of family, food, fun… and usually a little chaos. Between travel, parties, and stepping out of routine, it’s normal to feel like you’ve fallen “off track.”

But here’s the truth:

You don’t need to start over.
You just need a reset.

At Brickz Fitness, we believe progress isn’t about perfection — it’s about showing up, adjusting, and finding your rhythm again. Here’s how to ease back into your routine after the holiday season without guilt, pressure, or burnout.

1. Don’t Punish Yourself — Just Start Moving Again

You don’t need to “make up for” anything you ate or missed.

Instead of jumping into harsh workouts or crash diets, focus on simply getting your body moving again:

Book a Sweat Session
Show up for Brickz Bodiez Strength Training
Start with a lighter day if needed
Try a Yoga class to reconnect with your body

Movement creates momentum — even if it’s small.

2. Hydrate Like It’s Your Job

Holiday meals, travel, alcohol, and stress = dehydration.

Before doing ANYTHING extreme, do this:

Drink at least 60–80 oz of water daily
Add electrolytes for extra support
Increase fruit and veggie intake

Many people confuse dehydration with fatigue or hunger — water alone can make you feel 50% better.

3. Choose One Nutrition Habit to Reset

Don’t overhaul your entire diet overnight.

Pick one habit that instantly makes you feel better:

Add protein to every meal
Drink water before coffee
Get back to balanced plates
Eat at consistent times again
Swap one sugary treat for fruit

Mastering one thing brings your routine back effortlessly.

4. Strength Train to Feel Strong Again

Nothing resets the body faster than strength training.

Brickz Bodiez helps rebuild:

Metabolism
Muscle tone
Confidence
Routine
Energy levels

Even two strength days per week gets your body right back where it was before the holidays.

5. Don’t “Wait Until Monday” — Start Now

One of the biggest fitness traps is waiting for the perfect time.

There is no perfect time.
There are only small decisions made consistently.

Whether your next step is:

Booking a Sweat Session
Scheduling your InBody scan
Jumping back into your normal class routine
Joining our challenges
Showing up for 20 minutes instead of 60

Every step counts.

6. Lean on the Brickz Community

You're not resetting alone.

Your coaches are here.
Your Brickz Fam is here.
Your accountability is here.

We’re built on showing up, celebrating small wins, and lifting each other through the tough weeks. Walking back into the gym is often the hardest part — but once you're here, the energy takes over.

7. Give Yourself Grace — You Didn’t Lose Progress

Holiday eating doesn’t erase your strength.
Missing a few workouts doesn’t erase your routine.
Taking time off doesn’t erase your commitment.

Your body remembers your habits.
Your momentum is still there.
You’re already closer than you think.

A reset isn’t about starting from scratch — it’s about returning to what you already built.

Ready to Reset Your Routine?

If you’re looking to feel energized, strong, and confident again, we’ve got everything you need:

�� Sweat Sessions
�� Brickz Bodiez Strength Training
�� Yoga
1:1 Private Training
�� InBody Scans
�� Community Challenges

Get back into your groove.
Your Brickz Fam is ready for you.

How to Stay on Track During the Holiday Season (Without Missing Out!)

Tue, 09 Dec 2025 19:06:06 GMT

How to Stay on Track During the Holiday Season (Without Missing Out!)

The holidays are a time for family, joy, celebrations… and let’s be honest — a whole lot of food. Between parties, travel, and cooler weather, it’s easy to fall out of routine and slip into habits that lead to seasonal weight gain.

But here’s the good news:
You can enjoy the season, stay on track, and still feel strong, confident, and in control. Brickz Fitness is here to help you do exactly that.

Below are simple, realistic ways to keep your momentum going without feeling restricted or overwhelmed.

1. Keep Your Workout Routine Simple & Consistent

2. Stay Hydrated — It’s a Game Changer

3. Prioritize Nutrition — Without Cutting All the Fun

4. Be Mindful of Portions and Extras

5. Use Movement as Stress Relief

The holidays can be busy and overwhelming — movement helps you stay grounded.
Our Sweat Sessions, Strength Training, and Yoga aren’t just about staying fit; they help keep your mind clear and your energy up.

6. Lean on Your Brickz Community

Your Brickz Fam is here for you!
Our coaches, programs, and members help you stay accountable through the chaos of the season. If you fall off track, don’t wait until January — jump right back in.

7. One Meal Won’t Make You, One Meal Won’t Break You

Holiday weight gain doesn’t come from one big meal or one holiday party. It comes from letting the entire season slide.
Enjoy your traditions, stay mindful, and keep moving.

Final Thoughts: Give Yourself Grace & Keep Showing Up

The holidays should be joyful, not stressful. With a little intention, you can stay active, stay healthy, and still enjoy everything the season has to offer.

Brickz Fitness is here to support you every step of the way through Sweat Sessions , Strength Training , Private Training , and Yoga . Let’s finish the year strong and step into 2026 even stronger.

Cozy & Healthy Fall Recipes to Fuel Your Fitness Journey

Sat, 27 Sep 2025 13:07:22 GMT

Cozy & Healthy Fall Recipes to Fuel Your Fitness Journey

As the weather cools and the leaves start to change, it’s the perfect time to enjoy warm, nourishing meals that support your fitness goals while giving you those cozy fall vibes. At Brickz Fitness we believe eating healthy doesn’t have to be boring — it can be delicious, colorful, and fun !

Here are five simple, nutrient-packed fall recipes that are perfect for meal prep, family dinners, or post-workout recovery.

1. Harvest Glow Smoothie

2. Sheet Pan Maple Dijon Salmon with Brussels Sprouts

3. Pumpkin Protein Energy Bites

4. Turkey & Sweet Potato Chili

5. Warm Apple Cinnamon Chia Pudding

Tips for Staying Healthy This Fall

Stay hydrated : Cooler weather makes it easy to forget your water intake.
Plan ahead : Meal prep on Sundays to keep your week on track.
Prioritize protein : Helps with muscle recovery and keeps you satisfied.
Add seasonal produce : Pumpkin, sweet potatoes, apples, and squash are nutrient-dense and affordable right now.

Fuel Your Body at Brickz

At Brickz Fitness we believe wellness is more than just workouts — it’s about fueling your body with the right nutrients to support your active lifestyle.

If you need help with nutrition planning or want to try supplements like OrganicLand protein , stop by our facility or call us at 505-270-8082

Let’s make this fall your healthiest (and tastiest) season yet !

Discover the Power of Naprapathic Medicine: A Holistic Approach to Pain Relief and Recovery

Sat, 27 Sep 2025 11:31:39 GMT

Discover the Power of Naprapathic Medicine: A Holistic Approach to Pain Relief and Recovery

When pain or stiffness limits your ability to move freely, it can affect every part of your life — from how you perform at the gym to how you sit at your desk or play with your kids. At Specialized Bodywork , we believe in addressing the root cause of pain, not just the symptoms. That’s why we specialize in Naprapathic Medicine — a hands-on, holistic approach to restoring balance, improving movement, and supporting long-term musculoskeletal health.

What Is Naprapathic Medicine?

Naprapathic Medicine focuses on the body’s soft tissues — muscles, fascia, ligaments, and tendons — which play a vital role in movement, stability, and overall function.

Through specialized hands-on techniques, naprapaths work to release tension, correct imbalances, and restore proper movement patterns . This unique approach doesn’t just reduce pain in the moment — it helps improve posture, mobility, and long-term performance.

Think of it as resetting your body’s foundation so you can move more freely, recover faster, and prevent future injuries.

Goals of Naprapathic Treatment

Every session is customized to meet your unique needs and goals. A typical naprapathic session focuses on:

Relieving pain and tension caused by soft tissue restrictions
Restoring posture and alignment for better balance and movement
Improving flexibility, mobility, and range of motion
Enhancing circulation and tissue healing
Supporting long-term musculoskeletal health and performance

Whether you’re recovering from an injury, dealing with chronic discomfort, or simply looking to move and feel better, naprapathic care provides a comprehensive path to wellness.

Techniques We Use

Naprapathic care isn’t a one-size-fits-all solution. Our practitioners draw from a variety of modalities to create a tailored plan for each client:

Soft Tissue Therapy – Hands-on techniques to reduce tightness and improve muscle function
Postural Correction – Identifying and addressing imbalances that contribute to pain and dysfunction
Scraping (IASTM) – Instrument-assisted methods to release adhesions and stimulate tissue repair
Cupping Therapy – Gentle negative pressure to improve circulation and relieve deep-seated tension
Stretching & Mobility Work – Targeted techniques to restore range of motion and prevent injuries
Corrective Exercise – Guided movements to reinforce treatment and maintain results

Benefits of Naprapathic Medicine

Our clients often experience a wide range of benefits, including:

Relief from muscle and joint pain
Improved posture and movement efficiency
Faster recovery from workouts or injuries
Increased flexibility and mobility
Reduced risk of recurring pain or chronic issues
Better overall body performance — whether at work, in the gym, or in daily life

Who Can Benefit?

Naprapathic care is for anyone looking to feel and move better. It’s especially helpful for:

Athletes who want to boost performance and speed up recovery
Active individuals dealing with overuse injuries or mobility challenges
Office workers with neck, shoulder, or back pain from sitting and poor posture
People with chronic pain seeking a natural, non-invasive approach
Anyone wanting to stay active, healthy, and pain-free

Why Choose Specialized Bodywork

At Specialized Bodywork , we take the time to understand your unique concerns and goals. Our naprapathic sessions are designed to empower you , not just treat you. By combining advanced hands-on techniques with education and corrective strategies, we help you:

Take control of your pain
Move with confidence
Build a strong foundation for lasting health and performance

Ready to Transform How You Move and Feel?

Don’t let pain or limited mobility hold you back. Experience the benefits of Naprapathic Medicine for yourself.

�� Schedule now with our sister company, Brickz Health & Wellness and take the first step toward feeling your best.

Your body deserves care that goes beyond temporary fixes — let us help you restore balance, relieve pain, and move freely again .

Strength Training: Building a Strong Foundation for Lifelong Fitness

Wed, 24 Sep 2025 19:21:12 GMT

Strength Training:

Building a Strong Foundation for Lifelong Fitness

At its core, strength training is about much more than building muscle. It’s about creating a solid foundation that supports every movement you make — whether you’re an athlete, a weekend warrior, or simply someone who wants to move better and feel stronger in everyday life.

Why Strength Training Matters

Strength training is the key to building a resilient body. By challenging your muscles, bones, and connective tissues through resistance, you train your body to adapt, grow stronger, and function at its best.

Here are just a few of the powerful benefits:

Improved Muscle Tone & Strength – Stronger muscles mean better performance and easier daily movement.
Better Bone Density – Essential for preventing osteoporosis and injuries as you age.
Increased Metabolism – Muscle tissue burns more calories at rest, making weight management easier.
Injury Prevention – A well-balanced strength program protects joints and reduces the risk of common injuries.
Confidence & Mental Health Boost – Feeling strong physically builds mental resilience and confidence.

The Foundation: Resistance Training

Resistance training simply means working against a force to make your muscles contract. This can be done using:

Dumbbells
Barbells
Kettlebells
Resistance bands
Your own bodyweight (push-ups, squats, etc.)

The type of equipment matters less than the intentional progression behind your training.

Pro Tip: Start with a weight that feels challenging but allows you to complete each movement with proper form. Over time, gradually increase the challenge — this is the key to progress.

The Power of Compound Movements

Not all exercises are created equal. For the best results, focus on compound movements — exercises that work multiple muscle groups at once.

These exercises mimic real-life motions and provide the biggest return on your effort. Examples include:

Squats – Build strength in legs, glutes, and core
Deadlifts – Strengthen the entire posterior chain and improve posture
Bench Press or Push-Ups – Develop chest, shoulders, and triceps
Pull-Ups or Rows – Strengthen back and biceps while improving posture
Overhead Press – Build shoulder and core stability

Compound lifts not only make you stronger but also improve coordination, balance, and functional strength.

Progressive Overload: The Secret to Results

One of the most important principles in strength training is progressive overload. This simply means gradually increasing the challenge to your muscles so they continue to adapt and grow stronger.

Ways to apply progressive overload:

Increase the weight you lift.
Add more repetitions or sets.
Improve form and range of motion for better quality.
Reduce rest time between sets to challenge endurance.

Without progressive overload, your body will plateau — and your progress will stall.

Think of it like leveling up in a game: if you keep playing the same level with the same difficulty, you’ll never get better.

Building Your Strength Foundation

Here’s a simple weekly framework for beginners or those returning to strength training:

2-3 days per week of total-body strength training
Focus on compound lifts with a mix of push, pull, hinge, squat, and carry movements
Add warm-up mobility drills to prep your joints and muscles
Finish with core stability work and light stretching

If you’re unsure where to start, working with a qualified coach or trainer ensures you build strength safely and effectively.

Strength Training at Brickz Fitness

At Brickz Fitness , our approach to strength training is simple but powerful:

Small group sessions like Brickz Bodiez focus on form, safety, and progression.
Expert trainers guide you step-by-step so you feel confident in every lift.
Our goal is to help you move better, get stronger, and prevent injuries — no gimmicks, just results.

Whether you’re new to lifting or ready to take your performance to the next level, we’re here to help you build the strong foundation you deserve.

Start Strong — Stay Strong

Strength training isn’t just about looking good; it’s about living well.
When you build strength, you invest in your long-term health, mobility, and independence.

Ready to get started?

�� Call us at 505-270-8082 or SCHEDULE HERE

Let’s build the foundation for a stronger, healthier you — one rep at a time.

The Brickz Games: Where Strength Meets Community

Sun, 17 Aug 2025 03:55:43 GMT

The Brickz Games: Where Strength Meets Community

At Brickz Fitness, we believe fitness isn’t just about reps, weights, and sweat — it’s about connection, support, and celebrating what our bodies can do. That’s exactly why we created The Brickz Games — a one-of-a-kind event where strength meets community.

This isn’t your average gym competition. The Brickz Games are designed for everyone — from the first-time challenger who’s still learning proper form to the seasoned athlete looking to push their limits. Whether you’re here to set a personal record, high-five your teammates, or simply step out of your comfort zone, you belong here.

What Makes The Brickz Games Different

Sure, we test your strength, endurance, and skills — but the real magic happens between the events. You’ll see strangers cheering each other on, teammates strategizing together, and our entire community coming alive with energy.

We focus on three key pillars:

Strength → From deadlifts to squats, every challenge is built to help you see just how strong you are (mentally and physically).
Endurance → Think you can’t push for one more round? You’ll be surprised what you can do with a room full of people rooting for you.
Calisthenics & Skill → Movements that challenge your body control, mobility, and coordination.

Beginner-Friendly… But Not Boring for the Pros

We’ve created multiple divisions so every single person feels included . If you’re a beginner, our trainers will guide you through each challenge so you can compete confidently. If you’re advanced, prepare to be pushed to your limits — and maybe even surprise yourself with a new PR.

Why You’ll Love It

You’ll meet people who share your passion for health and movement.
You’ll learn new skills and improve your form under the guidance of our Brickz trainers.
You’ll leave stronger — physically and mentally — with a deeper connection to our community.

Ready to Join Us?

The Brickz Games are more than just a fitness event — they’re a reminder of why we train: to grow, to connect, and to celebrate every step forward.

�� Date: Starts 9.13 – Competition Day 11/08
�� Location: Brickz Fitness
�� All levels welcome — from beginner to advanced.

5 Mistakes People Make When Training Glutes (and How Bootycamp Fixes Them)

Sun, 17 Aug 2025 01:28:47 GMT

5 Mistakes People Make When Training Glutes (and How Bootycamp Fixes Them)

We’ve all been there — spending hours on squats, lunges, and hip thrusts, hoping for that “booty pop” moment… only to see minimal changes. The truth is, most people make the same glute-training mistakes over and over.

The good news? Bootycamp was built to fix them. Here’s how:

1. Not Activating the Glutes First

The Mistake: Jumping straight into heavy lifts without waking up the glute muscles. Your quads take over, and your booty stays half-asleep.

How Bootycamp Fixes It: Every session starts with glute activation drills — think band walks, clamshells, and targeted pulses — so your glutes are fired up before the heavy work starts.

2. Not Training Glutes Often Enough

The Mistake: Hitting glutes only once a week and expecting big changes.

How Bootycamp Fixes It: Our programming gives you consistent, strategic glute work that fits into your weekly training plan — enough to grow without overtraining.

3. Poor Form & Range of Motion

The Mistake: Half-rep hip thrusts, shallow squats, and swinging through movements. Bad form means less glute engagement and higher injury risk.

How Bootycamp Fixes It: Our trainers watch your form like hawks (the nice kind). We’ll cue you, adjust you, and make sure you’re using full range of motion to get max results.

4. Skipping Progressive Overload

The Mistake: Lifting the same weight for months without increasing resistance. Your body adapts, and progress stalls.

How Bootycamp Fixes It: We track your weights, reps, and intensity, ensuring you’re always leveling up — heavier weights, tougher tempos, and new challenges.

5. Forgetting the Mind-Muscle Connection

The Mistake: Just going through the motions without focusing on squeezing and feeling the glutes work.

How Bootycamp Fixes It: We teach you how to slow down, engage, and actually connect with the muscle you’re trying to grow. You’ll feel it from the first rep to the last.

The Takeaway

Glute training is more than just squats and hopes. Bootycamp gives you the coaching, structure, and community to get it right — and get results.

�� Next Bootycamp kicks off soon! Grab your spot before 9/04 and Save money!

Let’s build the strong, powerful glutes you’ve been working for.

8 Years Strong: The Brickz Story

Sat, 16 Aug 2025 13:45:46 GMT

8 Years Strong: The Brickz Story

Eight years ago, Brickz started as more than just a place to work out — it began as a vision to create a space where people could feel strong, supported, and part of something bigger than themselves.

When we ( Arnold and Brittney ) first opened our doors, we didn’t just want a gym. We wanted a community. A place where every person felt seen, encouraged, and inspired to reach their goals — whether that meant lifting heavier, running farther, or simply moving more than they did yesterday.

Our Milestones

Over the years, we’ve grown in more ways than one:
Expanded our services from group sweat sessions to personal training, semi-private sessions, yoga, and customized programs.
Hosted community challenges, charity events, and our annual holiday fundraiser for PB&J Family Services.
Added Brickz Health & Wellness — offering massage therapy, cold plunge, saunas, red light therapy, compression therapy, PEMF, and more — so our members can recover as hard as they train.
Celebrated hundreds of success stories, from first pull-ups to 100-lb weight loss transformations.

The Early Days

Like any big dream, the beginning wasn’t without its challenges. We started small, with a simple goal: change lives through fitness and connection. We poured our energy into every class, every training session, and every conversation.

We quickly learned that Brickz wasn’t just built by us — it was built by all of you . Every person who showed up, tried something new, high-fived a stranger, or encouraged a friend made this place what it is today.

The People Who Made It Possible

We can’t talk about our 8-year journey without talking about YOU — our Brickz family.

To our loyal members who’ve been here since day one and to those who just joined — you are the heart of Brickz. Your energy, dedication, and support have shaped this community in ways we could have never imagined.

To our incredible Brickz Team — trainers, wellness staff, and everyone behind the scenes — thank you for showing up every day with passion, care, and a drive to make a difference. You are the foundation that allows Brickz to thrive.

Our Promise Moving Forward

We’re just getting started.

Brickz will always be a place where you feel welcome, where you’re challenged to grow, and where your wins are celebrated — big or small.

Thank you for 8 amazing years of sweat, laughter, hard work, and unforgettable memories. We can’t wait to see where the next 8 years take us — and we’re so grateful you’ll be part of it.

�� Here’s to being 8 Years Strong — and stronger together.

Save the Date Saturday, October 25th is our 8th Birthday Party! More information coming soon!

— Arnold, Brittney & The Brickz Team

Form Over Everything: Why Proper Technique is the Key to Long-Term Results

Sat, 12 Jul 2025 00:24:49 GMT

Form Over Everything: Why Proper Technique is the Key to Long-Term Results

When it comes to fitness, it's easy to get caught up in the numbers — heavier weights, faster times, more reps. But none of that matters if your form is off. Whether you’re strength training, doing cardio, or taking a class, proper technique isn’t just important — it’s essential.

Here’s why focusing on form is the smartest move you can make for long-term progress and injury prevention:

1. Proper Form Prevents Injury

Bad habits lead to bad outcomes. Poor form places unnecessary stress on joints, ligaments, and muscles. Over time, this can lead to chronic pain or acute injuries that derail your progress. Solid technique helps distribute load properly, reducing your risk of injury and allowing you to train longer and smarter.

2. It Maximizes Results

Using proper form ensures the right muscles are doing the work . When you lift with momentum or compensate with other muscle groups, you’re not effectively targeting the area you're trying to build or strengthen. Clean reps = quality gains.

3. You'll Build a Stronger Foundation

Form is the foundation of movement. Whether you’re a beginner or a seasoned athlete, going back to basics to improve your squat depth, deadlift mechanics, or push-up alignment will help you perform better in the long run.

4. Progress Slower to Go Further

It’s tempting to chase personal records and lift heavier weights, but doing so with compromised form is like building a house on a weak foundation. Slowing down, reducing weight, and moving intentionally will actually help you get stronger faster — and with less risk.

5. Confidence Comes from Control

There’s nothing more empowering than knowing you're moving well. Mastering technique builds confidence in your ability to take on new challenges and safely push your limits.

Trainer Tip: Don’t be afraid to ask for help. At Brickz Fitness, our trainers are passionate about coaching proper form and helping you move with strength and purpose. Whether it’s in our Sweat Sessions, Strength Training, or Private Coaching, we’re here to support you every step of the way.

At the end of the day, fitness isn’t about looking flashy — it’s about feeling good, moving well, and showing up for the long haul. Prioritize form over ego, and you’ll set yourself up for a stronger, safer, and more successful fitness journey.

Need help refining your technique? Schedule a TAP HERE or CALL US to book a free trial or schedule a form check with one of our expert trainers!

Massage Therapy: Your Secret Weapon for Fitness Success

Fri, 20 Jun 2025 20:21:09 GMT

Massage Therapy: Your Secret Weapon for Fitness Success

Key Takeaways:

Boost Recovery: Massage enhances circulation, flushes out metabolic waste, and reduces muscle soreness, leading to faster recovery.
Prevent Injuries: Increased flexibility and range of motion from massage can help prevent injuries during workouts.
Improve Performance: Massage can help break up scar tissue and adhesions, improving muscle function and performance.
Stress Reduction: Massage promotes relaxation, reducing stress hormones and improving overall well-being, aiding fitness goals.

Whether you're a casual gym-goer or a dedicated athlete, massage therapy can be a powerful tool for enhancing your fitness journey. Beyond simple relaxation, massage offers numerous benefits that can optimize your workouts, improve your recovery, and help you reach your full potential.

The Power of Touch: How Massage Works

Massage involves the manipulation of soft tissues in the body, including muscles, tendons, ligaments, and fascia. This manipulation can have a profound impact on your body's physiology, leading to a variety of positive effects:

Increased Blood Flow: Massage helps dilate blood vessels, increasing blood flow to muscles and tissues. This delivers oxygen and nutrients needed for repair and recovery while also removing metabolic waste products that can contribute to soreness.
Reduced Muscle Tension: Massage techniques like kneading and stroking help release muscle tension, reduce tightness, and promote relaxation.
Improved Flexibility and Range of Motion: Massage helps stretch and lengthen muscles, improving flexibility and range of motion. This can lead to better performance and a reduced risk of injury.
Pain Relief: Massage is effective in reducing pain from various conditions, including muscle soreness, chronic pain, and headaches.
Stress Reduction: Massage triggers the release of endorphins, the body's natural painkillers and mood boosters. It can also help to reduce levels of cortisol, a stress hormone.

Incorporating Massage into Your Fitness Routine

There are several ways you can incorporate massage into your fitness routine:

Pre-Workout Massage: A short massage session before your workout can help warm up your muscles, improve flexibility, and prepare you for activity.
Post-Workout Massage: This is the most common time to get a massage. It helps to reduce muscle soreness, promote recovery, and prevent injuries.
Regular Maintenance Massage: Even if you're not actively training, getting regular massages can help to maintain flexibility, prevent injuries, and improve overall well-being.

Types of Massage for Athletes

Different types of massage can be beneficial for athletes, depending on their needs and goals:

Swedish Massage: A gentle massage that promotes relaxation and improves circulation.
Deep Tissue Massage: This type of massage targets deeper layers of muscle and connective tissue, helping to release chronic muscle tension and break up scar tissue.
Sports Massage: Specifically designed for athletes, sports massage focuses on preventing and treating injuries, improving performance, and enhancing recovery.

Trigger Point Therapy: Targets specific points of tension in the muscles, helping to relieve pain and improve function.Massage therapy is a valuable addition to any fitness routine. It can help you recover faster, prevent injuries, improve performance, and reduce stress. Whether a beginner or a seasoned athlete, consider incorporating massage into your routine to optimize your health and fitness.

Remember: It's always best to consult with a qualified massage therapist to determine the best type of massage and frequency for your individual needs.

VISIT OUR SISTER COMPANY BRICKZ HEALTH & WELLNESS TO SCHEDULE A MASSAGE TODAY!

Embracing the Chill: Exploring the Benefits of Cold Plunges in Your Workout Routine

Fri, 20 Jun 2025 19:41:45 GMT

Embracing the Chill: Exploring the Benefits of Cold Plunges in Your Workout Routine

In wellness and fitness, there's a growing fascination with cold plunges—icy dips that promise many benefits for both body and mind. From professional athletes to weekend warriors, more and more individuals are incorporating cold plunges into their routines, seeking to harness the power of cold water for enhanced performance and recovery.

But what exactly are cold plunges, and how can they amplify your workout regimen? Let's dive into the stimulating world of cold therapy to uncover its secrets and potential benefits.

What is a Cold Plunge?

A cold plunge, also known as cold water immersion or cryotherapy, involves immersing the body in water that is chilled to temperatures typically between 50 to 59 degrees Fahrenheit (10 to 15 degrees Celsius) for a short duration, usually ranging from a few seconds to several minutes. While it may sound daunting, the practice has been utilized for centuries in various cultures to promote health and vitality.

Benefits of Cold Plunges:

Enhanced Recovery: Cold plunges are renowned for reducing inflammation and promoting faster recovery post-exercise. The cold water constricts blood vessels, flushing out metabolic waste products and reducing muscle swelling, which can help alleviate soreness and expedite healing.
Improved Circulation: Submerging oneself in cold water triggers vasoconstriction, followed by vasodilation once the body adjusts to the cold. This cycle of constriction and dilation helps improve circulation, delivering oxygen-rich blood to tissues and promoting overall cardiovascular health.
Mental Clarity and Focus: Cold plunges have been shown to stimulate the release of neurotransmitters such as dopamine and serotonin, leading to improved mood and mental clarity. Many enthusiasts report feeling more alert and focused after a cold immersion session, making it an ideal way to kickstart the day or enhance cognitive function.
Boosted Immune Function: Regular exposure to cold water has been linked to increased white blood cell count and activation of the body's natural defense mechanisms. This immune system bolstering can help ward off illness and keep you healthy and resilient year-round.
Stress Reduction: The cold water shock triggers the body's stress response, releasing hormones such as adrenaline and cortisol. Over time, this exposure can help desensitize the body's stress response, making you more resilient to everyday stressors and promoting a sense of calmness and well-being.

Incorporating Cold Plunges into Your Workout Routine:

Now that we've explored the benefits of cold plunges let's discuss how to integrate this invigorating practice into your fitness regimen to maximize its potential.

Post-Workout Recovery: After an intense training session, plunge into cold water to accelerate muscle recovery and reduce inflammation. Aim for 3 to 5 minutes to reap the full benefits.
Pre-Workout Performance Enhancement: Consider incorporating a brief cold immersion session before your workout to stimulate circulation and boost energy levels. A quick dip in cold water can invigorate the body and prime you for a productive training session.
Alternating Hot and Cold Therapy: For an advanced recovery technique, alternate between hot and cold therapy sessions, such as alternating between a sauna and a cold plunge. This contrast therapy can enhance circulation, promote detoxification, and optimize recovery.
Gradual Exposure: If you're new to cold plunges, start with shorter durations and gradually increase the time spent in cold water as your body acclimates. Listen to your body's cues and proceed at a pace that feels comfortable for you.
Consistency and Hydration: As with any wellness practice, consistency is critical. Aim to regularly incorporate cold plunges into your routine to experience cumulative benefits over time. Additionally, stay hydrated before and after cold immersion sessions to support the body's natural detoxification process.

Cold plunges offer a refreshing and rejuvenating way to enhance your workout routine and promote overall well-being. Whether you're seeking faster recovery, improved circulation, or a mental boost, the stimulating effects of cold water immersion await, beckoning you to embrace the chill and unlock your full potential. So, take the plunge and discover the transformative power of cold therapy for yourself.

VISIT OUR SISTER COMPANY BRICKZ HEALTH & WELLNESS TO SCHEDULE A PLUNGE TODAY! VISI

Why Strong Abs Matter

Tue, 25 Feb 2025 01:24:00 GMT

Why Strong Abs Matter:

The Key to a Healthier, Stronger Body

When most people think about abs, they picture a sculpted six-pack. But strong abdominal muscles are about more than aesthetics—they play a crucial role in overall strength, stability, and health for both men and women. Incorporating core workouts into your routine isn’t just a bonus—it’s essential.

The Role of Your Abs in Fitness

Your abdominal muscles are part of your core, which includes the muscles in your lower back, pelvis, and obliques. These muscles work together to support movement, protect your spine, and improve posture. Without a strong core, your body is more susceptible to injuries, imbalances, and poor movement mechanics.

Benefits of Strong Abs

✅ Improved Posture & Spinal Health:

A strong core supports your spine and pelvis, preventing slouching and reducing the risk of back pain.
Poor posture can lead to chronic discomfort, but training your abs helps maintain a neutral spine position, keeping you upright and pain-free.

✅ Injury Prevention

Weak abs can lead to muscle imbalances, increasing the risk of injuries—especially in the lower back.
A well-trained core stabilizes your movements, protecting you from strains and misalignments.

✅ Better Balance & Coordination

A strong coreimproves stability and coordination, making daily activities (like walking, running, and bending) easier and more controlled.
This is especially beneficial as we age, reducing the risk of falls and injuries.

Benefits of Strong abs in Fitness

✅ Enhanced Athletic Performance

From sprinting to weightlifting, almost every sport relies on core strength.
Strong abs improve power transfer between the upper and lower body, making movements stronger, faster, and more efficient

✅ Increased Fat Burn & Metabolism

Core training engages multiple muscle groups, helping to burn calories and boost metabolism.
While ab exercises alone won’t burn belly fat, a strong core enhances overall fat loss when combined with full-body training and proper nutrition.

✅ Supports Heavy Lifting & Strength Training

A solid core provides astable foundation for squats, deadlifts, and overhead presses, allowing you to lift heavier weights safely and effectively.

Health Benefits of Strong Abs

for Men & Women

✅ Working Your Abs is Beneficial for Pelvic Floor Health

The pelvic floor and core muscles work together to provide stability, strength, and control for your body.
While many people associate ab training with aesthetics, it also plays a crucial role in pelvic floor health for both men and women.
Strengthening your abs and deep core muscles can help improve bladder control, support posture, and prevent injuries.

Why Men Should Train Their Pelvic Floor

Prevents Urinary Incontinence – Strengthening these muscles can reduce leaks and urgency issues, especially as men age.
Improves Sexual Health – A strong pelvic floor can lead to better erectile function, control, and performance. Studies show that men with strong pelvic floors reduce the risk of erectile dysfunction (ED) and improve stamina.
Reduces Risk of Prostate Issues – After prostate surgery or with age, men may experience weaker pelvic floor muscles, leading to bladder control issues. Strengthening the pelvic floor can help prevent and manage these concerns.

d explosive movements.

Why Women Should Train Their Pelvic Floor

Prevents & Reduces Urinary Incontinence: A weak pelvic floor can cause bladder leakage, especially when sneezing, laughing, or exercising.
Supports Pregnancy & Postpartum Recovery. The pelvic floor stretches and bears weight during pregnancy. Strengthening it before and after childbirth can improve recovery, reduce prolapse risk, and enhance core function.
Helps with Menopause Symptoms. During menopause, declining estrogen levels can weaken the pelvic floor. Strength training helps counteract muscle loss and improve bladder control.

How to Incorporate Abs Into

Your Workout Routine

Train abs 2-3 times per week for best results
Mix dynamic and static core exercises for maximum engagement
Combine core workouts with strength training & cardio

Best Core Exercises for Stronger Abs:

Planks – Builds core endurance and posture stability
Russian Twists – Strengthens obliques and rotational strength
Leg Raises – Targets lower abs and hip flexors
Bicycle Crunches – Engages the full core for functional movement
Compound Lifts (Squats, Deadlifts, Overhead Press) – Naturally activate deep core muscles

Best Ab Exercises for Pelvic Floor Health

Deep Core Activation

Diaphragmatic Breathing (engages deep core & pelvic floor)
Kegels (strengthens pelvic muscles)
Pelvic Tilts (improves core-pelvic coordination)

Functional Core Work

Dead Bugs (activates core without straining pelvic floor)
Planks (engages entire core while supporting pelvic alignment)
Glute Bridges (strengthens pelvic floor & lower abs)
Bird Dogs (improves core-pelvic control)

Avoid Excessive Pressure

Be mindful of heavy crunches, sit-ups, or excessive bearing down, which may increase pressure on the pelvic floor.

Visit us every Wednesday & Saturday for our Cardio Core Day! Schedule a FREE TRIAL HERE

NEW AB CHALLENGE STARTING MARCH 9th CLICK HERE FOR INFO

Boost Sexual Health Naturally

Mon, 10 Feb 2025 19:40:43 GMT

B oost sexual health

naturally

When it comes to overall well-being, sexual health plays a crucial role in both physical and mental wellness. Just like your fitness routine and nutrition, taking care of your body through proper exercise, recovery, and self-care can have a significant impact on libido, performance, and confidence. Here are key ways to enhance your sexual health naturally through health, wellness, and fitness!

1. Prioritize Strength & Cardiovascular Fitness

Regular exercise boosts circulation, increases testosterone levels, and reduces stress, all of which are essential for a healthy sex drive. Try incorporating:

✔ Strength Training – Increases testosterone, energy, and endurance

✔ Cardio Workouts – Improves heart health and blood flow, which is vital for performance

✔ Pelvic Floor Exercises – Kegels and core work enhance control and sensitivity

Tip: Try squats, lunges, and core-focused workouts for a natural boost in sexual function!

2. Manage Stress & Improve Mental Well-Being

Stress and anxiety are major libido killers! High cortisol levels can interfere with hormone production, leading to decreased desire and performance. Incorporate:

✔ Yoga & Meditation – Helps reduce stress and balance hormones

✔ Breathwork – Improves relaxation and mental clarity

✔ Self-Care & Recovery – Infrared sauna, massage, and mindfulness techniques help manage tension

Tip: Set aside time daily for deep breathing or mindfulness to help balance hormones and improve intimacy!

3. Optimize Nutrition for Hormonal Balance

Your diet plays a direct role in hormonal regulation, circulation, and energy levels. Focus on:

✔ Healthy Fats – Avocados, nuts, and salmon support testosterone & estrogen balance

✔ Lean Proteins – Essential for muscle recovery and stamina

✔ Zinc-Rich Foods – Oysters, pumpkin seeds, and spinach support libido and fertility

✔ Dark Chocolate & Berries – Boost dopamine & increase blood flow

Tip: Avoid excessive sugar and processed foods, which can lead to hormonal imbalances and decreased energy.

4. Improve Circulation with Red Light Therapy & Sauna

Good blood flow is essential for both men’s and women’s sexual function, sensitivity, and overall pleasure. Enhance circulation with:

✔ Red Light Therapy – Boosts nitric oxide production, improves blood flow, and enhances tissue repair

✔ Infrared Sauna – Helps detox the body, reduce stress, and promote relaxation

✔ Cold Plunge Therapy – Stimulates blood circulation and energy levels

Tip: Incorporate contrast therapy (hot & cold immersion) to naturally enhance circulation and energy!

5. Get Quality Sleep & Recovery

Lack of sleep can decrease testosterone, lower libido, and increase fatigue. Aim for 7-9 hours of high-quality rest by:

✔ Creating a Sleep Routine – Set a consistent bedtime and wind down with relaxation techniques

✔ Limiting Blue Light Exposure – Reduce screen time before bed to boost melatonin

✔ Using PEMF Therapy – Helps optimize cellular function and enhance recovery

Tip: Prioritize sleep & recovery just like your workouts—better sleep = better performance in ALL areas!

6. Build Confidence & Connection Through Movement

Feeling good in your body directly translates to confidence in your relationships. Movement-based activities like:

✔ Dance or Yoga Classes – Promote body awareness & sensual movement

✔ Partner Workouts – Strengthen both your bond and your bodies together

✔ Outdoor Activities – Hiking, biking, running and nature walks help reduce stress and boost mood

Tip: Confidence starts with self-care, movement, and self-love—take care of your body, and it will take care of you!

Super Bowl Showdown: Chiefs vs. Eagles + A Healthy Game Day Recipe Guide!

Tue, 04 Feb 2025 14:49:09 GMT

Super Bowl Showdown: Chiefs vs. Eagles

+ A Healthy Game Day Recipe Guide!

�� Super Bowl Sunday is here, and whether you’re cheering for the Kansas City Chiefs or the Philadelphia Eagles, one thing is for sure—game day food is a must! But instead of reaching for greasy wings and loaded nachos, why not fuel up with delicious, protein-packed, and macro-friendly options?

This Healthy Super Bowl Recipe Guide will keep you on track while still enjoying all the flavors of the big game. Let’s dive in!

�� Air-Fried Buffalo Chicken Bites (A Lighter Take on Wings!)

�� Why It’s Healthy: High-protein, less grease, and air-fried for extra crispiness!

Ingredients:

1 lb boneless, skinless chicken breast (cut into bite-sized pieces)

1 tsp garlic powder

1 tsp paprika

½ tsp salt

½ tsp black pepper

1 tbsp olive oil

¼ cup hot sauce (like Frank’s Red Hot)

1 tbsp Greek yogurt (for extra creaminess)

Instructions:

Toss chicken in olive oil, garlic powder, paprika, salt, and pepper.

Air fry at 400°F for 12-15 minutes, shaking halfway through.

Mix hot sauce and Greek yogurt, then toss with cooked chicken.

Serve with celery sticks & a Greek yogurt ranch dip.

�� 2. Philly Cheesesteak Stuffed Peppers (Low-Carb & High-Protein!)

�� Why It’s Healthy: Ditch the bun and pack in the protein with lean steak & veggies!

Ingredients:

3 large bell peppers (halved, seeds removed)

1 lb lean sirloin steak (thinly sliced)

1 small onion (sliced)

1 cup mushrooms (sliced)

1 tsp garlic powder

½ tsp black pepper

1 tbsp olive oil

4 slices provolone cheese

Instructions:

Preheat oven to 375°F. Place peppers on a baking sheet.

In a pan, heat olive oil and sauté onions & mushrooms until soft.

Add steak, season with garlic powder & pepper, and cook until done.

Stuff steak mixture into peppers, top with provolone, and bake for 10 minutes until melted.

Serve hot & enjoy a low-carb twist on a Philly classic!

�� 3. Sweet Potato Nachos (A Guilt-Free Touchdown!)

�� Why It’s Healthy: Fiber-rich sweet potatoes replace tortilla chips while still delivering that nacho crunch!

Ingredients:

2 large sweet potatoes (thinly sliced)

1 tbsp olive oil

1 tsp smoked paprika

1 tsp cumin

1 lb lean ground turkey or chicken

½ cup black beans

½ cup shredded cheese

¼ cup diced tomatoes

¼ cup diced avocado

2 tbsp Greek yogurt (as a sour cream alternative)

Instructions:

Toss sweet potato slices in olive oil, paprika, and cumin. Bake at 400°F for 20-25 minutes until crispy.

In a pan, cook ground turkey with seasoning.

Top baked sweet potatoes with turkey, beans, cheese, and bake for another 5 minutes.

Finish with tomatoes, avocado, and Greek yogurt drizzle!

Red Light Therapy - Health & Wellness Benefits

Wed, 22 Jan 2025 18:33:54 GMT

Red light therapy

health & wellness benefits

In recent years, a growing body of research has shed light on the remarkable therapeutic potential of red light therapy, also known as low-level laser therapy (LLLT) or photobiomodulation (PBM).

This non-invasive treatment involves exposing the body to red or near-infrared light, stimulating cellular energy production and promoting healing and regeneration.

From skin care to pain management, the benefits of red light therapy span a wide range of health and wellness concerns, making it a versatile tool for optimizing overall well-being.

Understanding Red Light Therapy

Red light therapy utilizes light-emitting diodes (LEDs) to deliver specific wavelengths of light, typically in the red (620-700 nanometers) or near-infrared (700-1100 nanometers) spectrum.

These wavelengths penetrate the skin and are absorbed by mitochondria, the cell's powerhouse, where they stimulate the production of adenosine triphosphate (ATP), the primary source of cellular energy.

This increase in ATP production is believed to promote various physiological effects that contribute to the therapeutic benefits of red light therapy.

The Benefits of Red Light Therapy

1. Skin Rejuvenation

One of the most well-known benefits of red light therapy is its ability to promote skin health and rejuvenation.
By stimulating collagen production and enhancing cellular repair mechanisms, red light therapy can improve skin tone and texture, reduce the appearance of wrinkles and fine lines, and promote a youthful complexion.
It is also effective in treating acne, inflammation, and other skin conditions, making it a popular choice for skincare enthusiasts and dermatologists.

2. Pain Relief and Recovery

Red light therapy has been shown to have analgesic (pain-relieving) effects, making it a valuable tool for managing chronic pain conditions such as arthritis, fibromyalgia, and musculoskeletal injuries.
By reducing inflammation, increasing blood flow, and promoting tissue repair, red light therapy can help alleviate pain and accelerate the healing process, allowing individuals to experience relief and improved mobility.

3. Muscle Performance and Recovery

Athletes and fitness enthusiasts can benefit from red light therapy's ability to enhance muscle performance and recovery.
Red light therapy may boost muscle strength, endurance, and recovery time by improving mitochondrial function and increasing ATP production.
It can also reduce exercise-induced inflammation and muscle fatigue, enabling individuals to train harder and recover faster, ultimately enhancing athletic performance and preventing injury.

4. Mood and Mental Well-being

Emerging research suggests that red light therapy may positively affect mood and mental well-being.
By stimulating mitochondrial function in brain cells, red light therapy may enhance neurotransmitter production and improve synaptic activity, potentially alleviating symptoms of depression, anxiety, and cognitive decline.
While more studies are needed to fully understand its mechanisms, red light therapy shows promise as a safe and effective adjunctive therapy for mental health disorders.

5. Hair Growth

For those struggling with hair loss or thinning hair, red light therapy offers a non-invasive solution that stimulates hair follicles and promotes regrowth.
Red light therapy can improve hair density, thickness, and overall scalp health by increasing blood flow and delivering nutrients and oxygen to the hair follicles.
It is a natural and gentle alternative to conventional hair loss treatments, with minimal side effects and long-term benefits.

Incorporating Red Light Therapy Into Your Wellness Routine

Red light therapy can be administered in various settings, including specialized clinics, wellness centers, or in the comfort of your home using portable devices.

Treatment protocols typically involve regular sessions lasting anywhere from a few minutes to 20mins, depending on the specific condition.

While results may vary depending on individual factors such as skin type, age, and overall health status, consistent use of red light therapy has significantly improved various health and wellness outcomes.

Red light therapy represents a promising frontier in health and wellness, offering a non-invasive and versatile approach to addressing a wide range of concerns, from skincare to pain management to mental well-being.

By harnessing the power of specific wavelengths of light to stimulate cellular energy production and promote healing and regeneration, red light therapy offers a holistic and natural solution for optimizing overall health and vitality.

Visit our partner Brickz Health & Wellness to schedule your Red Light Therapy Session today!

Or Call Here

PEMF Therapy - What's the Hype about?

Fri, 17 Jan 2025 20:53:19 GMT

PEMF

What's the Hype About??

In alternative and complementary therapies, PEMF (Pulsed Electromagnetic Field) therapy has been gaining traction as a groundbreaking modality for promoting healing and enhancing overall well-being. This non-invasive treatment involves applying electromagnetic fields to the body, which are thought to stimulate cellular repair and regeneration.

From pain management to improved sleep and beyond, the benefits of PEMF therapy are wide-ranging and offer hope for individuals seeking natural and effective solutions for their health concerns.

Understanding PEMF Therapy

PEMF therapy utilizes electromagnetic fields at varying frequencies and intensities to stimulate cellular activity and promote healing processes within the body. These electromagnetic fields mimic the natural frequencies and rhythms of the Earth's magnetic field, essential for maintaining health and vitality. By exposing the body to these gentle pulses of energy, PEMF therapy aims to optimize cellular function, enhance circulation, and facilitate the body's innate ability to heal itself.

The Benefits of PEMF Therapy

1. Pain Relief and Management

One of PEMF therapy's primary benefits is its ability to alleviate pain and promote healing in various musculoskeletal conditions. By increasing blood flow, reducing inflammation, and stimulating the release of endorphins (the body's natural painkillers), PEMF therapy can relieve acute and chronic pain associated with conditions such as arthritis, fibromyalgia, injuries, and postoperative recovery.

2. Enhanced Recovery and Rehabilitation

PEMF therapy has been shown to accelerate healing and enhance recovery from injuries and surgeries. By promoting cellular repair and regeneration, PEMF therapy can reduce downtime and improve outcomes for athletes, individuals undergoing rehabilitation, and anyone seeking to recover from physical trauma or surgery.

3. Improved Sleep Quality

Many people struggle with sleep disturbances and insomnia, which can have a profound impact on overall health and well-being. PEMF therapy has been shown to regulate circadian rhythms, increase melatonin production, and promote deep, restorative sleep. By balancing the body's natural sleep-wake cycle, PEMF therapy can help individuals achieve better sleep quality and wake up refreshed and rejuvenated.

4. Reduced Stress and Anxiety

Chronic stress and anxiety can take a toll on both physical and mental health, contributing to a range of health problems, from cardiovascular disease to depression. PEMF therapy has been shown to have calming and relaxing effects on the nervous system, reducing cortisol levels (the body's primary stress hormone) and promoting relaxation and well-being. By reducing stress and anxiety, PEMF therapy can help individuals better cope with life's challenges and maintain a greater sense of balance and resilience.

5. Enhanced Mental Clarity and Focus

In today's fast-paced world, many people struggle with mental fatigue, brain fog, and lack of focus. PEMF therapy has been shown to improve cognitive function, enhance mental clarity, and boost overall brain health. By increasing blood flow to the brain and optimizing neuronal activity, PEMF therapy can sharpen cognitive skills, improve memory retention, and enhance productivity and performance in daily tasks.

Incorporating PEMF Therapy Into Your Wellness Routine

PEMF therapy can be administered in various settings, including specialized clinics and wellness centers. Treatment protocols typically involve regular sessions lasting anywhere from a few minutes to an hour, depending on the specific condition. While individual responses may vary, consistent use of PEMF therapy has yielded significant improvements in various health and wellness outcomes.

PEMF therapy represents a revolutionary approach to healing and wellness. It harnesses the power of electromagnetic fields to promote cellular repair, reduce pain, and enhance overall well-being. Whether you're seeking relief from chronic pain, better sleep, reduced stress, or improved cognitive function, PEMF therapy offers a safe, non-invasive, and effective solution. By tapping into the body's innate healing mechanisms and optimizing cellular function, PEMF therapy can transform your health and vitality from the inside out.

Join us at Brickz Health & Wellness to schedule your first PEMF session today!

SMART Goal Setting for 2025

Tue, 24 Dec 2024 13:59:22 GMT

SMART Goal Setting for 2025

Hey Brickz Fam!

I t's Arnold and Brittney, Owners of Brickz Fitness.

We are extremely excited for 2025 and we hope you are too. As we move forward with this year, we want to take the time to connect with our community and share our method for setting and achieving our personal and professional goals.

As we step into a new year, many of us are filled with enthusiasm to set fitness goals that will lead to a healthier, stronger version of ourselves. But how often do these resolutions fizzle out before spring?

The secret to sticking to your fitness ambitions lies in crafting SMART goals. At Brickz Fitness, we believe that with the right plan, success is inevitable. Let’s explore what SMART goals are and how you can create them to transform your health and fitness journey.

How to Make SMART Goals for Fitness

Here’s a step-by-step guide to creating your own SMART goals:

Reflect on Your Current Fitness Level:
Assess where you are now and identify areas for improvement. Maybe you want to increase your strength, improve cardiovascular health, or achieve a specific weight.

Write Down Your Goals:
Put your goals in writing and keep them visible. Writing reinforces commitment and provides a reference point.

Break Them Into Smaller Steps:
Big goals can feel daunting. Divide them into smaller, manageable milestones. For example, if your goal is to run a 5K, start by running one mile consistently.

Include Accountability:
Share your goals with a friend, trainer, or support group. At Brickz Fitness, our team is here to keep you motivated and on track.

Celebrate Small Wins:
Recognize your progress along the way. Every pound lost, rep added, or minute shaved off your run is worth celebrating!

How Brickz Fitness Can Help

At Brickz Fitness, we specialize in creating personalized fitness plans tailored to your goals. Whether you’re joining our Sweat Sessions, Brickz Bodiez Strength Training, or one of our 6-Week Challenges, we’re here to guide and support you every step of the way.

Setting SMART goals is more than just a buzzword; it’s a proven strategy to achieve lasting success.

So, what are you waiting for? Start today, and let’s make this your most transformative year yet!

Reserve a free trial here

Download our SMART GOAL Guide Below

Your Holiday Survival Guide – The Fitness Edition 🎄💪

Wed, 04 Dec 2024 23:08:24 GMT

Your Holiday survival guide:

The fitness edition

The holiday season is filled with joy, celebration, and yes, indulgence. But staying on track with your health and fitness goals doesn’t have to feel impossible! With a little planning and the right mindset, you can enjoy the season while staying on top of your fitness game. Here’s your ultimate holiday survival guide

1. Plan Ahead with Purpose

Set Realistic Goals: Instead of aiming for drastic weight loss, focus on maintenance or simply staying active.
Schedule Workouts: Treat your fitness routine as a non-negotiable appointment. Morning workouts can help start your day strong before holiday festivities begin.

2. Embrace the “Move More” Mindset

Incorporate movement into holiday traditions—think ice skating, a family hike or jog, even a dance party!
Use small windows of time for bodyweight exercises, like squats or push-ups, to keep energy levels up.

3. Navigate Holiday Feasts with Confidence

Portion Control: Enjoy your favorite dishes, but in moderation. Fill half your plate with veggies for balance.
Hydrate: Drinking water throughout the day helps manage hunger and keeps you feeling great.

Pro Tip: Your trainer's favorite tip - drink a shake on the way to your holiday parties. This way you fill up with a healthy shake. Try Organicland Protein here

4. Prioritize Rest and Recovery

Adequate sleep is critical for muscle recovery and overall energy. Stick to a sleep routine as much as possible. Consider incorporating stress-relief practices like yoga. Join us for yoga at Brickz every Wednesday @7pm

5. Stay Accountable

Join a fitness challenge, like a 12 Days of Fitmas program, to keep yourself motivated. Stay Tuned this Arrives at Brickz December 13th! Participate with us for a chance to WIN Prizes!
Share your progress and goals with friends or on social media to build accountability and support.

6. Indulge Mindfully

Enjoy the occasional treat guilt-free, but keep an eye on your overall intake.
Pair treats with protein or fiber-rich foods to stabilize blood sugar and avoid energy crashes.

7. Use the New Year as Motivation

Think of the holiday season as a springboard for starting the new year strong.

Staying active now means hitting January goals with momentum instead of starting from scratch.

With these tips, you’ll be able to celebrate the season, indulge responsibly, and keep crushing your fitness goals.

Remember, it’s all about balance—enjoying the holidays while keeping your health and happiness in focus.

Happy Holidays! ��

XOXO

Brickz Fitness

Healthy Recipes to Enjoy This Thanksgiving

Tue, 12 Nov 2024 18:26:46 GMT

Healthy Recipes:

to enjoy this Thanksgiving

Thanksgiving is a time for family, fun, and food. But that doesn’t mean you have to throw your health goals out the window. With a few simple swaps, you can create healthier versions of classic dishes that will leave everyone feeling satisfied without the post-meal food coma.

Here are four healthy Thanksgiving recipes to try this year:

1. Roasted Sweet Potatoes with Cinnamon & Maple Syrup

Sweet potatoes are a nutrient powerhouse—rich in vitamins A and C, fiber, and antioxidants. Instead of the typical sweet potato casserole loaded with sugar and marshmallows, try roasting them with just a touch of maple syrup and cinnamon for a naturally sweet and healthy side dish.

Ingredients:

4 large sweet potatoes, peeled and cut into cubes
2 tbsp olive or avocado oil
1 tbsp maple syrup
1 tsp cinnamon
Salt and pepper to taste

Instructions:

Preheat the oven to 400°F (200°C).
Toss the sweet potato cubes with olive or avocado oil, maple syrup, cinnamon, salt, and pepper.
Spread the potatoes on a baking sheet in a single layer.
Roast for 30-40 minutes, flipping halfway through, until the potatoes are tender and slightly caramelized.
Serve warm with a sprinkle of fresh parsley for added color.

2. Garlicky Roasted Brussels Sprouts

Brussels sprouts are full of fiber and vitamins. Roasting them brings out their natural sweetness and makes them crispy and satisfying. This simple recipe only requires a few ingredients and pairs well with any Thanksgiving meal.

Ingredients:

1 lb Brussels sprouts, trimmed and halved
3 cloves garlic, minced
2 tbsp avocado or olive oil
Salt and pepper to taste
1 tbsp balsamic vinegar (optional)

Instructions:

Preheat the oven to 400°F (200°C).
Toss Brussels sprouts with olive or avocado oil, garlic, salt, and pepper.
Spread evenly on a baking sheet.
Roast for 20-25 minutes, stirring halfway through, until the sprouts are crispy and golden brown.
Drizzle with balsamic vinegar just before serving for an added tang.

3. Healthy Cranberry Sauce

Traditional cranberry sauce is often full of sugar, but this healthier version uses natural sweeteners like orange juice and a touch of honey. Cranberries are packed with antioxidants, and when prepared this way, they’re both tart and sweet.

Ingredients:

12 oz fresh cranberries
1 cup fresh orange juice
2 tbsp honey or maple syrup
Zest of 1 orange
1 cinnamon stick

Instructions:

In a medium saucepan, combine cranberries, orange juice, honey, and cinnamon stick.
Bring to a boil, then reduce to a simmer. Let it cook for about 10-15 minutes, stirring occasionally, until the cranberries burst and the sauce thickens.
Remove from heat and discard the cinnamon stick. Stir in the orange zest.
Let cool to room temperature before serving.

4. Quinoa Salad with Roasted Vegetables

This vibrant, colorful salad is packed with protein and fiber from the quinoa and roasted vegetables. It’s a great side dish or light meal for those looking to balance out the heavier options at the table.

Ingredients:

1 cup quinoa, rinsed
2 cups vegetable broth
1 zucchini, chopped
1 red bell pepper, chopped
1 small red onion, chopped
2 tbsp olive oil or avocado
1 tbsp balsamic vinegar
1/4 cup crumbled feta cheese (optional)
Fresh parsley for garnish

Instructions:

Preheat the oven to 400°F (200°C).
Toss the zucchini, bell pepper, and onion with olive or avocado oil, salt, and pepper. Roast for 20-25 minutes, stirring once, until tender and slightly browned.
Meanwhile, cook the quinoa according to package instructions using vegetable broth for added flavor.
In a large bowl, combine the cooked quinoa and roasted vegetables.
Drizzle with balsamic vinegar and toss to coat.
Garnish with feta cheese and fresh parsley before serving.

Happy Thanksgiving

from all of us at Brickz Fitness

Why a Detox is Healthy & Its Many Benefits

Tue, 12 Nov 2024 17:44:33 GMT

Why a Detox is Healthy & Its Many Benefits

In a world where processed foods, environmental pollutants, and stress are part of daily life, detoxing can help reset the body and encourage optimal health. While our liver, kidneys, and digestive system naturally detoxify the body, doing a structured detox can amplify these benefits and provide additional support to these organs.

Here’s why a detox can be a valuable addition to your wellness routine and the benefits it offers.

1. Clears Out Toxins and Waste

Over time, toxins from processed foods, pollution, alcohol, and other sources build up in our systems. These substances can place a strain on our liver and kidneys, the body’s primary detox organs.

A detox provides them a break from constantly processing these toxins, helping the body clear out waste and promoting better organ function.

2. Improves Energy Levels

Many people report feeling more energized after a detox. By reducing your body’s toxin load, a detox can help reduce feelings of fatigue.

Without the extra strain from processed foods and other toxins, the body can focus on more efficient energy production, making you feel more lively and alert throughout the day.

3. Supports Weight Loss

Detoxing can be a kick-start to weight loss, especially when it includes healthy eating habits and increased hydration.

Eliminating excess sugar, processed foods, and unhealthy fats from the diet often leads to weight loss, especially if combined with a calorie-controlled plan.

Additionally, detoxing can help reset cravings and improve eating habits, making it easier to maintain weight loss.

4. Boosts Immune System

A detox focused on whole foods and hydration can help improve immune function. By reducing the intake of harmful substances and focusing on nutrient-dense foods, you’re providing your body with antioxidants, vitamins, and minerals that support immune health.

A lighter toxin load means your body can spend more energy fighting off infections and other threats.

5. Promotes Clear Skin

The skin is one of the largest detoxifying organs in the body, and it often shows signs of toxins through breakouts, dullness, or inflammation.

A detox can lead to clearer, brighter skin as it helps reduce inflammation and flush out toxins that can lead to blemishes and dryness.

6. Improves Digestion and Gut Health

Detoxing promotes whole, fiber-rich foods that support digestion. This fiber helps keep things moving in the digestive tract, preventing bloating and constipation while promoting a healthy gut microbiome.

7. Supports Mental Clarity and Focus

Toxins can affect not only physical health but also mental clarity.

Sugar, artificial additives, and unhealthy fats can lead to brain fog and irritability.

A detox, especially one focused on hydration, nutrient-dense foods, and reduced sugar intake, can help you feel more clear-headed and focused.

8. Reduces Inflammation

Processed foods, alcohol, and sugar can cause inflammation in the body, leading to various health issues, from joint pain to cardiovascular disease.

 A detox that includes anti-inflammatory foods such as leafy greens, fruits, and healthy fats can help reduce inflammation and promote overall wellness.

Final Thoughts

While a detox is not a one-size-fits-all solution, it can be a great way to reset, refresh, and give your body a chance to perform at its best.

Whether you do a 3-day, week-long, or even a more extended detox, focusing on whole foods, hydration, and a break from processed items can lead to lasting benefits that help you feel and look your best.

Taking the time to cleanse and reset can lead to better health, improved focus, and a stronger foundation to take on life’s challenges. So, if you’re considering a detox, it might be just the thing to help you feel rejuvenated!

Try out our 21 Day Detox Here

Magnesium: Exploring the Benefits

Thu, 07 Nov 2024 01:23:23 GMT

EXPLORE THE BENEFITS OF

Magnesium complex

Magnesium, often hailed as the "miracle mineral," is pivotal in countless bodily physiological functions, ranging from muscle and nerve to energy production and bone health. While magnesium is abundant in various foods, many individuals may benefit from supplementation to ensure optimal levels.

In this blog, we'll delve into the distinctive benefits of magnesium supplements, including magnesium orotate, magnesium glycerophosphate, and magnesium glycinate, shedding light on their unique properties and potential uses.

Magnesium Orotate

Benefits

Heart Health: Magnesium orotate has garnered attention for its potential cardiovascular benefits. Orotic acid, a compound naturally found in the body and some foods, may enhance the bioavailability and utilization of magnesium, making it an appealing option for supporting heart health.
Exercise Performance: Some research suggests magnesium orotate may improve exercise performance and endurance by facilitating energy production and reducing muscle fatigue.

Magnesium Glycerophosphate

Benefits

Bone Health: Magnesium glycerophosphate is a form of magnesium combined with glycerol and phosphate. While research specific to magnesium glycerophosphate is limited, magnesium, in general, is crucial for maintaining bone density and strength. Adequate magnesium levels may help reduce the risk of osteoporosis and fractures.
Digestive Health: Glycerophosphate is a source of phosphorus, which plays a vital role in digestive health, energy metabolism, and bone formation. When combined with magnesium, glycerophosphate may support overall digestive function.

Magnesium Glycinate

Benefits

High Bioavailability: Magnesium glycinate is highly bioavailable, meaning it is easily absorbed and utilized by the body. This form of magnesium is less likely to cause digestive discomfort than other forms, making it suitable for individuals with sensitive stomachs.
Muscle Relaxation and Stress Relief: Magnesium glycinate is often favored for its calming effects on the nervous system, promoting relaxation and stress relief. It may also help alleviate muscle tension and cramping.
Sleep Support: Due to its calming properties, magnesium glycinate is commonly used to support healthy sleep patterns and improve sleep quality.

Choosing the Right Magnesium Supplement

When selecting a magnesium supplement, it's crucial to consider factors such as bioavailability, intended use, and individual preferences. Here are some tips for choosing the right magnesium supplement:

Identify Your Health Goals: Determine whether you seek magnesium for heart health, bone support, stress relief, or general well-being.
Consult with a Healthcare Professional: If you have specific health concerns or medical conditions, consult a healthcare provider to determine the most suitable magnesium supplement.
Start with a Low Dose: When starting a new magnesium supplement, begin with a low dose and gradually increase as needed, monitoring for potential side effects.
Quality Matters: Choose high-quality supplements from reputable brands to ensure purity, potency, and safety.

Magnesium supplements offer myriad health benefits, and the diverse forms of magnesium, including magnesium orotate, magnesium glycerophosphate, and magnesium glycinate, each brings unique advantages. Whether you're seeking cardiovascular support, bone health, stress relief, or improved sleep quality, a magnesium supplement suits your needs. By understanding the benefits of different types of magnesium and making informed choices, you can harness the power of this essential mineral to support your health and vitality.

As always, consult a healthcare professional before starting any new supplement regimen.

Grab your Magnesium Complex here

Exploring the Benefits of Testosterone Boosters

Wed, 06 Nov 2024 22:40:16 GMT

EXPLORE THE BENEFITS OF

TESTOSTERONE BOOSTER

The quest for optimization often feels neverending in health and fitness as individuals constantly seek ways to enhance their performance and overall well-being, from supplements to specialized diets. Among the myriad of options available, testosterone boosters have garnered attention for their potential to elevate vitality, strength, and overall quality of life. But are they worth it?

Let’s delve into the world of testosterone boosters and explore the potential benefits they offer.

Understanding Testosterone

Testosterone is a hormone primarily produced in the testes in men and smaller amounts in the ovaries in women. It is crucial in various bodily functions, including muscle growth, bone density, fat distribution, red blood cell production, and sexual function. Testosterone levels typically peak during adolescence and early adulthood, then gradually decline with age.

The Role of Testosterone Boosters

Testosterone boosters are supplements formulated to increase testosterone levels in the body. They often contain a blend of natural ingredients such as herbs, vitamins, and minerals, known for their potential to support testosterone production or inhibit its conversion to estrogen. While these supplements are not meant to replace prescribed testosterone therapy for individuals with clinical deficiencies, they may offer benefits for those seeking to optimize their hormone levels naturally.

Benefits of Testosterone Boosters

Enhanced Muscle Growth and Strength

Testosterone plays a crucial role in muscle protein synthesis, which muscles repair and grow after exercise. By increasing testosterone levels, testosterone boosters may promote more significant muscle gains and strength improvements, making them popular among athletes and fitness enthusiasts.

Improved Physical Performance

Alongside muscle growth, elevated testosterone levels may enhance physical performance, including increased endurance, power, and speed. This can translate to improved athletic performance in activities ranging from weightlifting to sprinting.

Boosted Libido and Sexual Function

Testosterone is intricately linked with sexual health and function in both men and women. Higher testosterone levels may lead to increased libido, improved erectile function in men, and heightened sexual satisfaction overall.

Support for Bone Health

Adequate testosterone levels are essential for maintaining bone density and strength. By supporting bone mineralization and turnover, testosterone boosters may help reduce the risk of osteoporosis and fractures, particularly in aging individuals.

Enhanced Mood and Cognitive Function

Testosterone influences mental well-being, including mood, cognition, and motivation. Some research suggests that optimizing testosterone levels through supplementation may lead to improved mood, increased focus, and enhanced cognitive function.

Increased Energy Levels

Fatigue and low energy levels are common complaints, particularly among individuals with suboptimal testosterone levels. Testosterone boosters may help alleviate fatigue and increase energy levels, enabling individuals to feel more alert and energetic throughout the day.

Support for Weight Management

Testosterone regulates metabolism and fat distribution. By promoting lean muscle mass and potentially increasing metabolic rate, testosterone boosters may aid in weight management by facilitating fat loss and preserving muscle mass.

Testosterone boosters offer a natural and holistic approach to optimizing testosterone levels and promoting overall health and well-being. While individual responses may vary, many users report experiencing benefits such as increased muscle growth, improved physical performance, enhanced libido, and better mood. As with any supplement, it's essential to consult with a healthcare professional before incorporating testosterone boosters into your regimen, especially if you have underlying health conditions or are taking medications. With proper guidance and moderation, testosterone boosters unlock your potential and help you achieve your health and fitness goals.

CHECK OUT OUR TEST BOOSTER HERE

Healthy Pumpkin-Themed Recipes to Enjoy This Fall

Fri, 27 Sep 2024 15:23:35 GMT

Healthy Pumpkin themed Recipes:

to enjoy this Fall

As the leaves turn and the air becomes crisp, it’s the perfect time to embrace all things pumpkin!

Not only is pumpkin delicious, but it’s also packed with nutrients like fiber, vitamins A and C, and antioxidants.

Here are some healthy pumpkin-themed recipes that are sure to delight your taste buds while keeping your nutrition in check.

Healthy Pumpkin Muffins

Ingredients:

1 ½ cups whole wheat flour
1 tsp baking powder
1 tsp baking soda
1 tsp pumpkin pie spice or flavoring
½ tsp salt
1 cup canned pumpkin puree
1/2 cup unsweetened applesauce
1/4 cup maple syrup or honey
1/4 cup Greek yogurt
2 eggs
1 tsp vanilla extract

Instructions:

Preheat your oven to 350°F (175°C) and line a muffin tin with paper liners.
In a large bowl, mix the flour, baking powder, baking soda, pumpkin pie spice, and salt.
In another bowl, whisk together the pumpkin puree, applesauce, maple syrup, Greek yogurt, eggs, and vanilla extract.
Combine the wet and dry ingredients, stirring until just mixed.
Pour the batter into the muffin tin, filling each cup about 2/3 full.
Bake for 20-25 minutes or until a toothpick comes out clean. Let cool before serving.

Pumpkin Oatmeal

Ingredients:

1 cup rolled oats
2 cups almond milk (or any milk of your choice)
1 tsp pumpkin pie spice or flavoring
1 tbsp maple syrup or honey (optional)
Chopped nuts and seeds for topping (optional)

Instructions:

Combine the oats, almond milk, and pumpkin pie spice.
Bring to a boil then reduce the heat and simmer for about 5-7 minutes, stirring occasionally, until the oats are cooked. Can also be cooked in microwave or made as over night oats.
Sweeten with maple syrup or honey, if desired.
Top with your favorite nuts or seeds.

Pumpkin Soup

Ingredients:

2 cups pumpkin puree (canned or fresh)
1 onion, diced
2 cloves garlic, minced
4 cups vegetable broth
1 tsp ginger, grated
1 tsp cinnamon
Salt and pepper to taste
1 cup coconut milk (optional for creaminess)
Pumpkin seeds for garnish

Instructions:

In a large pot, sauté the onion and garlic until translucent.
Add the ginger, cinnamon, and pumpkin puree, stirring to combine.
Pour in the vegetable broth and bring to a simmer. Cook for about 20 minutes.
If desired, stir in the coconut milk for added creaminess.
Blend the soup until smooth using an immersion blender or a regular blender.
Season with salt and pepper, and serve hot, garnished with pumpkin seeds.

Pumpkin Hummus

Ingredients:

1 can chickpeas, drained and rinsed
1 cup canned pumpkin puree
2 tbsp tahini
2 cloves garlic
1 tsp cumin
1 tsp pumpkin pie spice or flavoring
Salt and pepper to taste
Olive oil for drizzling

Instructions:

In a food processor, combine chickpeas, pumpkin puree, tahini, garlic, cumin, pumpkin pie spice, salt, and pepper.
Blend until smooth, adding water if needed to reach desired consistency.
Transfer to a bowl, drizzle with olive oil, and serve with veggies or whole-grain crackers.

What Are Added Sugars and Why Should You Care?

Fri, 27 Sep 2024 14:47:41 GMT

What are added sugars?

Why you should care

In nutrition and fitness, added sugars have become a hot topic. But what exactly are added sugars, and why should health-conscious individuals be concerned about them?

What Are Added Sugars?

Added sugars are sugars and syrups added to foods or beverages during processing or preparation. They differ from naturally occurring sugars in fruits, vegetables, and milk.

Common Examples of added sugars include:

Table sugar (sucrose): Commonly added to coffee, tea, and baked goods.
High-fructose corn syrup (HFCS): Found in soda, candy, and many processed foods.
Honey: Though natural, it's considered an added sugar when used in recipes.
Agave syrup: Used as a sweetener in beverages and desserts.
Molasses: Used in baking and flavoring sauces.
Brown sugar: Often added to oatmeal, cookies, and sauces.
Maple syrup: Commonly used on pancakes or in baked goods.
Cane sugar: Found in drinks, sweets, and processed snacks.
Corn syrup: Found in candies, cereals, and canned fruits.
Maltose: Often used in processed foods and baked goods.

These sugars are often added during processing or preparation and are not naturally occurring, like the sugars found in fruits.

These sugars add calories to food but provide little to no nutritional value, so they're often called "empty calories."

Nutrition Facts:

Take a look at the nutrition label in the photo.

It shows a total of 12g of sugars, with 10g being added sugars !!!!

(meaning they aren't naturally occurring).

The Health Impact of Added Sugars

Consuming too many added sugars can have several adverse effects on your health and fitness:

Weight Gain : Added sugars are high in calories and can contribute to weight gain and obesity.
Increased Risk of Chronic Diseases: A diet high in added sugars increases the risk of type 2 diabetes, heart disease, and certain cancers.
Dental Problems : Sugar feeds the harmful bacteria in your mouth, leading to tooth decay and cavities.
Nutrient Deficiencies: Foods high in added sugars often replace more nutritious foods, potentially leading to nutrient deficiencies.
Energy Crashes: Consuming foods high in added sugars can lead to rapid spikes and drops in blood sugar, resulting in energy crashes and increased hunger.
Impaired Athletic Performance: While quick energy from sugar might seem beneficial for athletes, excessive added sugar can lead to inflammation and reduced recovery.

Identifying Added Sugars

Reading food labels is crucial for identifying added sugars. Look for these terms in the ingredient list:

Sugar
High fructose corn syrup
Maltose
Sucrose
Corn syrup
Fruit juice concentrates

Remember, ingredients are listed in quantity order, so if sugar is near the top, that product is likely high in added sugars.

Check out the popular children's breakfast, Froot Loops. The first ingredient listed is SUGAR! Talk about starting the day with a sugar rush. Knowing how to read food labels is essential for you and your kids alike!

How Much is Too Much?

The American Heart Association recommends limiting added sugars to:

No more than six teaspoons (25 grams) per day for women
No more than 9 teaspoons (36 grams) per day for men

However, the average American consumes about 17 teaspoons of added sugar daily, significantly higher than the recommended amount.

Strategies to Reduce Added Sugar Intake

Choose Whole Foods: Opt for fresh fruits, vegetables, lean proteins, and whole grains instead of processed foods.
Swap Sugary Drinks: Replace sodas and sweetened beverages with water, unsweetened tea, or sparkling water with a splash of fruit juice.
Read Labels: Be aware of hidden sugars in foods like yogurt, granola bars, and breakfast cereals.
Cook at Home: Prepare meals at home where you can control the amount of sugar added.
Gradually Reduce: If you're used to a lot of sugar, gradually reduce your intake to allow your taste buds to adjust.
Use Natural Sweeteners: When stressed, consider using whole fruits or small amounts of natural sweeteners like stevia.

The Fitness Connection

For those focused on fitness, reducing added sugar intake can have significant benefits:

Improved Energy Levels: Stable blood sugar means more consistent energy throughout your workouts.
Better Recovery: Less inflammation can lead to faster recovery after intense exercise.
Enhanced Body Composition: Reducing empty calories from sugar can help with fat loss while maintaining muscle mass.

While sugar isn't inherently evil, excessive added sugar can derail your health and fitness goals. By understanding what added sugars are, where they hide, and how to reduce them, you can make informed choices that support your well-being and athletic performance.

Remember, small changes can significantly improve your health over time.

The Good, The Bad, The Ugly: Understanding Different Types of Fats

Fri, 27 Sep 2024 14:18:16 GMT

The good bad & ugly

Understanding different types of fats

Regarding nutrition, fats have gotten a bad rap over the years. However, not all fats are created equal. Some fats are essential for our health and well-being.

We'll explore the different types of fats - the good, the bad, and the ugly - to help you make informed decisions about your diet.

The Good: Unsaturated Fats

Unsaturated fats are generally considered "good" fats. They come in two main types:

Monounsaturated fats can help lower harmful cholesterol levels and reduce the risk of heart disease and stroke. Sources include:

Olive oil, Avocado Oil
Avocados
Nuts (almonds, pecans, cashews)
Seeds (pumpkin, sesame)

Polyunsaturated fats include essential omega-3 and omega-6 fatty acids, which our bodies can't produce independently. They're crucial for brain function and cell growth. Sources include:

Fatty fish (salmon, mackerel, sardines)
Flaxseeds and chia seeds
Walnuts
Sunflower oil
Omega-3 Example Krill Oil
Omega-6 Example CLA

The Bad: Saturated Fats

Saturated fats have been linked to increased levels of bad cholesterol (LDL) and a higher risk of heart disease when consumed in excess. While some saturated fats are necessary, limiting your intake is best. Common sources include:

Red meat
Full-fat dairy products
Seed oil
Palm oil

The Dietary Guidelines for Americans suggest that less than 10% of calories a day should be from saturated fats. Whereas the American Heart Association suggests a goal of 5% to 6% of daily calories from saturated fats.

Saturated fats can add up quickly in foods that combine ingredients.

In U.S. diets, the most common sources of saturated fats are sandwiches, burgers, tacos and burritos — foods that usually combine meat and dairy products. Baked goods with butter, full-fat ice cream and other desserts are also common sources of saturated fats.

Saturated fat tends to raise levels of cholesterol in the blood. Low-density lipoprotein (LDL) is called "bad" cholesterol. High-density lipoprotein (HDL) is called "good" cholesterol. Saturated fats raise the levels of both.

A high level of bad cholesterol in the bloodstream increases the risk of heart and blood vessel disease.

The Ugly: Trans Fats

Trans fats are the worst type of dietary fat. They raise harmful cholesterol levels and lower good cholesterol (HDL). Trans fats are associated with an increased risk of heart disease, stroke, and type 2 diabetes. Sources include:

Partially hydrogenated oils
Fried foods
Many processed and packaged foods

The World Health Organization recommendation for adults is to limit consumption of trans fat to less than 1% of total energy intake, which is less than 2.2 g per day for a 2000-calorie diet.

The good news is that many countries have banned or are in the process of banning artificial trans fats. However, checking food labels and avoiding products containing partially hydrogenated oils is still essential.

Making Healthy Fat Choices

To incorporate healthy fats into your diet:

Choose oils like olive, avocado for cooking and dressings.
Eat healthy fatty fish at 1-2x a week.
Snack on nuts and seeds instead of processed foods.
Use avocado as a spread instead of butter.

Remember, while some fats are healthier than others, all fats are high in calories. For every 1g consumed is 9 calories. Consuming them in moderation is essential for a balanced diet.

Understanding the different types of fats empowers you to make healthier food choices. By focusing on unsaturated fats, limiting saturated fats, and avoiding trans fats, you can improve your overall health and reduce the risk of various chronic diseases. Remember, a balanced approach to nutrition is vital - no single nutrient is a magic bullet for health.

New to Brickz? Schedule a FREE Workout with us today!

How to Lose 10 lbs by Halloween: A Healthy Approach

Fri, 27 Sep 2024 12:19:15 GMT

How to lose 10 lbs by halloween

a healthy approach

With Halloween around the corner, many people want to shed a few pounds to feel confident in their costumes or kickstart a healthier lifestyle. Losing 10 pounds by Halloween is achievable, but it's crucial to approach it healthily and sustainably. This blog post will guide you through a sensible plan to reach your weight loss goal without resorting to extreme measures.

Setting Realistic Expectations

Before diving into the strategies, it's crucial to understand that healthy weight loss typically occurs at a rate of 1-2 pounds per week. Depending on when you start, losing 10 pounds by Halloween may be unrealistic. Remember, the goal is to adopt healthy habits that will benefit you in the long run, not just for a single night of trick-or-treating.

Nutrition Strategies

Calculate Your Calorie Needs: Use an online calculator to determine your daily weight-loss calorie needs. Typically, a deficit of 500 calories per day can lead to a loss of 1 pound per week.
Focus on Whole Foods: Fill your plate with vegetables, lean proteins, whole grains, and fruits. These foods are nutrient-dense and will keep you feeling full longer.
Control Portion Sizes: Use smaller plates and measure your food to avoid overeating.
Plan Your Meals: Prepare meals in advance to avoid compulsive eating and ensure you're sticking to your calorie goals.
Stay Hydrated: Drink plenty of water throughout the day. Sometimes, thirst can be mistaken for hunger.
Limit Processed Foods and Added Sugars: Reduce sodas, snack foods, and sweets. These often pack a lot of calories with little nutritional value.

Exercise Plan

Cardio: Aim for at least 150 minutes of moderate-intensity cardio per week. This could include brisk walking, jogging, cycling, or swimming.
Strength Training: Incorporate strength training 2-3 times per week. Building muscle can boost your metabolism and help you burn more calories even at rest.
High-Intensity Interval Training (HIIT): Add 3-5 HIIT sessions per week to burn more calories in less time and keep your metabolism elevated post-workout.
Daily Movement: Increase your overall activity level by taking the stairs, parking farther away, or going for short walks during breaks.

Lifestyle Adjustments

Prioritize Sleep: Aim for 7-9 hours of quality sleep per night. Lack of sleep can disrupt hormones that control hunger and fullness.
Manage Stress: High-stress levels can lead to emotional eating and weight gain. Practice stress-reduction techniques like meditation, yoga, or deep breathing exercises.
Track Your Progress: Keep a food and exercise diary to stay accountable and identify areas for improvement.
Find a Support System: Share your goals with friends or family, or join a weight loss support group for motivation and accountability.

Navigating Halloween Temptations

As you approach your goal, Halloween treats might become more tempting. Here are some tips to stay on track:

Allow Yourself Small Indulgences: Don't completely deprive yourself. Enjoy a small treat occasionally to satisfy cravings without derailing your progress.
Choose Wisely: Pick your favorite treat and savor it mindfully if you indulge.
Keep Healthy Snacks on Hand: Have nutritious alternatives ready when cravings strike.
Focus on Non-Food Aspects: Enjoy Halloween activities that do not involve candy, like pumpkin carving or costume contests.

Maintaining Your Progress

Remember, the goal isn't just to lose weight for Halloween but to develop habits that will help you maintain a healthy weight long-term. As you reach your goal, gradually increase your calorie intake while keeping your new healthy habits.

Losing 10 pounds by Halloween is an ambitious but achievable goal when approached with a balanced plan of nutrition, exercise, and lifestyle changes. Remember to focus on your overall health rather than just the number on the scale. By adopting these sustainable habits, you'll look great in your Halloween costume and set yourself up for long-term health and wellness.

New to Brickz?

Schedule a FREE Workout

with us today!

Boosting Your Immune System through Fitness in the Fall

Fri, 27 Sep 2024 11:56:04 GMT

Boosting your immune system

with fitness this fall

As the leaves change color and temperatures drop, fall brings beautiful scenery and the beginning of cold and flu season. Fortunately, engaging in regular fitness activities can be a powerful way to boost your immune system and stay healthy during this transitional time. This blog post will explore leveraging fall-specific fitness routines to strengthen your body's defenses against illness.

Understanding the Immune-Fitness Connection

Before diving into specific strategies, it's essential to understand how exercise impacts our immune system:

Circulation Boost: Physical activity increases blood circulation, allowing immune cells to move more efficiently through the body.
Stress Reduction: Regular exercise helps lower stress hormones, which can suppress immune function when chronically elevated.
Temperature Effects: The slight rise in body temperature during and after exercise may help fight infections.
Cellular Benefits: Moderate exercise can stimulate the production and activity of immune cells.

Fall-Specific Fitness Strategies

Outdoor Activities

Take advantage of the crisp fall weather with these immune-boosting outdoor exercises:

Hiking: Explore local trails and enjoy the fall foliage while getting a full-body workout.
Cycling: Whether mountain biking or road cycling, fall offers perfect temperatures for long rides.
Jog or Run: Whether it's walking, jog or a full out run it can be an excellent cardiovascular workout.

Indoor Workouts

As the weather becomes less predictable, have these indoor options ready:

Yoga: Improves flexibility, reduces stress, and enhances immune function through mindful breathing and movement.
Circuit Training: To boost cardiovascular health and strength, create a circuit with bodyweight exercises like push-ups, squats, and lunges.
Dancing: Put on your favorite music and dance for a fun, immune-boosting cardio session.

Interval Training

High-Intensity Interval Training (HIIT) can be particularly effective for immune health:

Short bursts of intense activity followed by rest periods can improve immune cell production.

Try a 30-45-minute HIIT workout 3-5 times weekly for optimal benefits.

Strength Training

Don't neglect resistance exercises this fall:

Strength training helps maintain muscle mass and supports overall immune function.

Aim for 2-3 weekly strength sessions, focusing on major muscle groups.

Balancing Intensity and Recovery

While exercise is beneficial, balance is critical to immune health:

Moderate-intensity exercise is generally best for immune function. Aim for 30-60 minutes most days of the week.
Avoid overtraining, which can temporarily suppress immune function. Listen to your body and allow for adequate rest.
Incorporate active recovery days with gentle activities like walking or stretching.

Immune-Boosting Strategies

Pair your fall fitness routine with these additional immune-supporting habits:

Nutrition : Fuel your workouts and immune system with a diet rich in fruits, vegetables, lean proteins, and whole grains. Fall produce like pumpkins, sweet potatoes, and apples are particularly nutritious.
Hydration : Stay well-hydrated, especially as the air becomes drier. Proper hydration supports both exercise performance and immune function.
Sleep : Prioritize getting 7-9 hours of quality sleep each night. Sleep is crucial for immune system recovery and regulation.
Stress Management : Complement your fitness routine with stress-reduction techniques like meditation or deep breathing exercises.
Daily Greens —the easy way to fuel your body with 21 superfoods in one scoop! Packed with benefits: Supports immune function, Boosts mental clarity, Hydrates & balances hormones. Promotes gut health & liver function.

Safe Exercise Practices for Fall

As you boost your immune system through fitness, keep these safety tips in mind:

Warm up properly, especially in cooler weather.
Wear reflective gear if exercising outdoors during shorter fall days.
Stay hydrated even if you don't feel as thirsty in cooler weather.
Listen to your body; don't push through if you feel under the weather.

Fall is an ideal time to focus on boosting your immune system through fitness. By incorporating various exercises, balancing intensity with recovery, and complementing your routine with healthy lifestyle habits, you can strengthen your body's defenses against seasonal illnesses. Embrace the unique opportunities fall offers for indoor and outdoor activities, and enjoy the double benefits of improved fitness and enhanced immune function.

What Should I Eat Before and After a Workout?

Wed, 04 Sep 2024 23:22:09 GMT

What should i eat

Before and after a workout?

Proper nutrition is crucial in maximizing the benefits of your workout and supporting your body's recovery. Whether you're a seasoned athlete or just starting your fitness journey, understanding what to eat before and after exercise can significantly impact your performance and results.

Pre-Workout Nutrition

Fueling your body before a workout is essential for maintaining energy levels and preventing fatigue during exercise. Here are some guidelines for pre-workout nutrition:

Timing: Aim to eat 1-3 hours before your workout, depending on how your body reacts to food.

Carbohydrates: Focus on consuming easily digestible carbs for quick energy.

Examples include:

Banana
Whole grain toast
Apple
Oatmeal

Protein: Include moderate protein to help prevent muscle breakdown during exercise.

Examples include:

Hard-boiled eggs
Lean chicken or turkey
Cottage cheese or Greek yogurt
Protein Shake

Hydration: Remember to drink water before your workout to stay hydrated.

Post-Workout Nutrition

Post workout nutrition is all about your recovery. Aim to eat within 30 mins - 2 hours to help replenish energy stores, repair muscle, and reduce soreness.. Here's what to focus on:

Timing: Try to eat within 30 minutes - 2 hours after your workout when your body is most receptive to nutrient absorption.

Protein: Consume high-quality lean protein to support muscle recovery and growth.

Examples include:

Grilled chicken or fish
Lean beef
Tofu or tempeh
Protein shake

Carbohydrates: Replenish glycogen stores with complex carbohydrates.

Examples include:

Sweet potatoes
Brown rice
Quinoa
Whole grain pasta

Hydration: Hydrate with water or an electrolyte-rich drink, especially after an intense or long workout.

Everyone's nutritional needs differ, and factors such as workout intensity, duration, and personal goals can influence your ideal meal plan. Listen to your body and consult a nutritionist or dietitian for personalized advice tailored to your needs and fitness goals.

Improving Gut Health: A Key to Overall Wellness

Wed, 04 Sep 2024 22:58:32 GMT

Improving gut health

for overall wellness

In recent years, the importance of gut health has gained significant attention in the medical and wellness communities. A healthy gut is crucial to our overall well-being, affecting everything from our immune system to mental health. This blog post will explore practical ways to improve your gut health as part of a healthy lifestyle.

Understanding Gut Health

Your gut, also known as the gastrointestinal tract, is home to trillions of microorganisms collectively called the gut microbiome. This complex ecosystem of bacteria, viruses, and fungi plays a vital role in digestion, nutrient absorption, and mood regulation. When your gut microbiome is balanced and diverse, it contributes to better overall health.

Gut health plays a central role in various essential functions of the body:

1. Digestion and Nutrient Absorption: The gut is responsible for breaking down food and absorbing nutrients that are vital for energy, growth, and cell repair. A healthy gut ensures that your body gets the vitamins, minerals, and other nutrients it needs to function properly.

2. Immune System Support: Approximately 70% of the immune system resides in the gut. A healthy gut helps protect against harmful bacteria, viruses, and toxins, reducing the risk of infections and illnesses.

3. Mental Health: The gut and brain are closely connected through the gut-brain axis. A healthy gut produces neurotransmitters like serotonin, which can influence mood, stress levels, and overall mental health. Poor gut health has been linked to conditions like anxiety and depression.

4. Inflammation and Chronic Disease Prevention: An unhealthy gut can lead to chronic inflammation, which is a key factor in many diseases, including obesity, heart disease, and diabetes. Maintaining gut health helps reduce inflammation and lowers the risk of these conditions.

5. Weight Management: Gut bacteria play a role in metabolism and how the body stores fat. A healthy balance of gut bacteria can aid in weight management by improving digestion and reducing the likelihood of obesity.

6. Energy Levels: The gut is involved in converting food into energy. A healthy gut microbiome helps optimize this process, leading to better energy levels throughout the day.

7. Hormonal Balance: The gut helps regulate hormones, including those related to hunger and satiety. A healthy gut can help maintain a balanced appetite and prevent overeating or unhealthy cravings.

8. Skin Health: Gut health is often reflected in the skin. An unhealthy gut can lead to skin conditions like acne, eczema, and psoriasis. Conversely, a healthy gut can contribute to clearer, healthier skin.

Overall, maintaining gut health is vital for both physical and mental well-being, influencing everything from immune function and disease prevention to mood and energy levels.

Ways to Improve Gut Health

Eat a Diverse Range of Foods

Consuming various foods is one of the most effective ways to improve gut health. Different bacteria thrive on multiple nutrients, so a diverse diet promotes a diverse microbiome.

Include plenty of fruits, vegetables, legumes, and whole grains.
Try to eat seasonally and experiment with new foods regularly.
Incorporate fermented foods like yogurt, kefir, sauerkraut, and kimchi, which are rich in beneficial bacteria.

Increase Your Fiber Intake

Fiber is a crucial nutrient for gut health. It feeds beneficial gut bacteria and helps maintain regular bowel movements.

Aim for at least 25-30 grams of fiber per day.
Good sources of fiber include beans, peas, oats, bananas, berries, asparagus, and leeks. Focus on both soluble fiber (like oats and beans) and insoluble fiber (like whole grains and vegetables).
Introduce fiber gradually to avoid digestive discomfort.

Limit Processed Foods and Added Sugars

Highly processed foods and added sugars can negatively impact gut health by promoting the growth of harmful bacteria.

Reduce your intake of sugary snacks, sodas, and processed meats and foods.
Read food labels carefully to identify hidden sugars and artificial additives.
Choose whole, unprocessed foods whenever possible.

Manage Stress Levels

Chronic stress can disrupt the balance of your gut microbiome and lead to digestive issues.

Practice stress-reduction techniques like meditation, yoga, or deep breathing exercises.
Ensure you sleep well each night (aim for 7-9 hours).
Regular exercise can help reduce stress and improve gut health.

Consider Probiotic Supplements

While it's best to get probiotics from food sources, supplements can benefit some people.

- Consult with a healthcare professional before starting any new supplement regimen.

-Try our Daily Greens - high-quality probiotic supplement with a variety of bacterial strains.

- Probiotics are live bacteria that can help restore the natural balance of gut bacteria.

Stay Hydrated

Proper hydration supports the mucosal lining of the intestines and promotes the balance of good bacteria in the gut.

Aim to drink at least eight glasses of water per day.
Herbal teas and water-rich foods can also contribute to your daily fluid intake.
Limit alcohol consumption, as it can negatively affect gut bacteria and intestinal health.

Regular Exercise

Physical activity can promote the growth of beneficial bacteria in the gut and support digestion.

Aim for at least 30-45 minutes of moderate exercise most days of the week.

Implementing these strategies can improve your gut health and contribute to your overall well-being. Everyone's gut is unique, so pay attention to how your body responds to dietary and lifestyle changes. Consult a healthcare professional for personalized advice if you have persistent digestive issues.

Download our FREE Master Gut Health Guide HERE

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The Impact of Alcohol on Fitness Gains: What You Need to Know

Wed, 04 Sep 2024 22:15:10 GMT

tHe Impact of alcohol & fitness gains:

If you're dedicated to your fitness journey, you've likely spent considerable time optimizing your workout routine and nutrition plan. However, one factor that's often overlooked is alcohol consumption. While enjoying a drink or two can be part of a balanced lifestyle, it's crucial to understand how alcohol can affect your fitness goals. This blog post will explore how alcohol impacts fitness gains and what it means for your overall health and performance.

The Science Behind

Alcohol and Fitness

Alcohol, despite its prevalence in social settings, is essentially a toxin that the body must process and eliminate. When you consume alcohol, your body prioritizes metabolizing it over other processes, which can have several implications for your fitness gains. Additionally, it is important to note 1g of alcohol is 7 calories! More than protein and carbs! Here are some ways alcohol can influence your fitness journey:

Muscle Protein Synthesis

One of the most significant impacts of alcohol on fitness is its effect on muscle protein synthesis (MPS), the process by which your body builds new muscle tissue.

Research shows that alcohol can decrease MPS by up to 30%, even when consumed in moderate amounts.
This reduction in MPS can significantly hinder muscle growth and recovery, especially if alcohol is consumed post-workout.

Hormonal Disruption

Alcohol consumption can disrupt the delicate balance of hormones in your body, which play a crucial role in fitness and muscle growth.

Alcohol can lower testosterone levels, an essential hormone for muscle building and recovery.
It can also increase cortisol, the stress hormone, leading to muscle breakdown and fat storage.

Dehydration and Nutrient Depletion

Alcohol is a diuretic, meaning it promotes fluid loss through increased urination.

Dehydration can lead to decreased performance, increased risk of injury, and slower recovery times.
Alcohol can also deplete essential nutrients like vitamins B and C, which are crucial for energy production and recovery.

Impaired Sleep Quality

While alcohol might help you fall asleep faster, it significantly reduces sleep quality.

Alcohol disrupts REM sleep, the most vital phase of the sleep cycle.
Poor sleep can lead to decreased performance, slower recovery, and increased risk of injury.

Increased Calorie Intake

Alcoholic drinks are often high in calories but low in nutritional value.

These "empty calories" can contribute to weight gain and make it harder to maintain a calorie deficit for fat loss.
Alcohol can also lower inhibitions, leading to poor food choices and overeating.

Impaired Judgment and

Increased Risk of Injury

Alcohol consumption, especially in larger quantities, can impair judgment and coordination.

This increases the risk of injury during workouts, particularly if you exercise while hungover.
It may also lead to skipping workouts altogether, disrupting your fitness routine.

Strategies for Balancing

Alcohol and Fitness

While the impacts of alcohol on fitness are significant, it doesn't mean you have to completely abstain if you enjoy the occasional drink. Here are some strategies to minimize the adverse effects:

Moderation is key: If you choose to drink, do so in moderation. Guidelines typically suggest up to one drink per day for women and up to two for men.
Time your drinks: Try to avoid drinking immediately after a workout when your body is in prime recovery mode.
Stay hydrated: Drink plenty of water before, during, and after alcohol consumption to combat dehydration.
Prioritize nutrition: Eat a balanced meal before drinking to slow alcohol absorption and maintain nutrient intake.
Plan your workouts: If you know you'll be drinking, plan your more intense workouts for the days when you'll be alcohol-free.
Choose wisely: Opt for lower-calorie drinks and avoid sugary mixers when possible.

Remember, your fitness journey is personal and about finding a sustainable balance that works for you. By understanding how alcohol impacts your fitness gains, you can make informed decisions that align with your health and fitness goals.

New to Brickz? Schedule a FREE Workout with us today!

How to Get Rid of Belly Fat: A Comprehensive Guide to Nutrition and Exercise

Fri, 30 Aug 2024 01:04:41 GMT

How to get rid of belly fat

A Comprehensive Guide

Belly fat, or visceral fat, is not just a cosmetic concern. It's a type of fat that surrounds your organs and can lead to serious health issues, including heart disease, type 2 diabetes, and certain cancers. The good news is that you can effectively reduce belly fat and improve your overall health with the right approach to nutrition and exercise. This guide will provide you with practical strategies to tackle belly fat head-on.

Understanding Belly Fat

Before diving into solutions, we must understand what we're dealing with. Belly fat comes in two forms:

Subcutaneous fat: The pinchable fat under your skin.
Visceral fat: The dangerous fat that surrounds your organs.

While both types respond to diet and exercise, visceral fat is exceptionally responsive to lifestyle changes.

Nutrition Tips for Reducing Belly Fat

Your diet plays a crucial role in reducing belly fat. Here are some effective nutritional strategies:

Focus on Whole Foods

Prioritize fruits, vegetables, whole grains, lean proteins, and healthy fats.
These nutrient-dense foods help keep you full, reducing overall calorie intake.

Increase Protein Intake

Protein helps build and maintain muscle mass, which boosts metabolism.
Aim for 0.8-1.5 gram of protein per pound of body weight daily.
Good sources include lean meats, fish, eggs, legumes, and dairy products.

Cut Down on Added Sugars

Excess sugar consumption is linked to increased belly fat.
Avoid sugary drinks, desserts, and processed foods high in added sugars.
Read food labels carefully to identify hidden sugars identified as added sugars! This means they are not naturally occurring.

Embrace Healthy Fats

Not all fats are bad. Healthy fats can help you lose belly fat.
Avoid saturated fats and trans fats! These are your “bad fats”
Include sources of omega-3 and omega-6 fatty acids like fatty fish, nuts, and seeds in your diet. Sometimes it may be hard to consume enough. We recommend CLA and Krill Oil
Use avocado oil for cooking because it has a high smoke point and olive oil in salad dressings.

Stay Hydrated

Drinking water can boost your metabolism and help you feel full.
Aim for at least eight glasses of water per day.
Replace sugary drinks with water, bcaa’s, unsweetened tea, or coffee.

Practice Portion Control

Even healthy foods can contribute to weight gain if consumed in excess.
Use smaller plates, measure servings, and be mindful of portion sizes.

Limit Alcohol Consumption

Alcohol is high in calories and can contribute to belly fat accumulation. Remember alcohol is 7 calories for every 1g consumed!
If you drink, do so in moderation (up to one drink per day for wome n, two for men) .

Exercise Strategies for Reducing Belly Fat

While you can't spot-reduce fat, cardio and strength training can help you lose overall body fat, including belly fat.

High-Intensity Interval Training (HIIT)

HIIT involves short bursts of intense exercise followed by recovery periods.
It's highly effective for burning fat and can be done with various exercises (e.g., sprinting, cycling, running bodyweight exercises).
Aim for 2-4 HIIT weekly sessions, each lasting 35-45 minutes.

Strength Training

Building muscle increases your metabolism, helping you burn more fat even at rest.
Focus on compound exercises that work multiple muscle groups (e.g., squats, deadlifts, push-ups).
Aim for 2-3 weekly strength training sessions, targeting all major muscle groups.

Core-Strengthening Exercises

While ab exercises won't directly burn belly fat, they strengthen your core muscles.
Include planks, Russian twists, and bicycle crunches in your routine.
A strong core improves posture and can make your midsection appear more toned.

Regular Cardiovascular Exercise

Cardio helps burn calories and reduce overall body fat.
Aim for at least 150 minutes of moderate-intensity cardio or 75 minutes of vigorous-intensity cardio per week.
Choose activities you enjoy, such as brisk walking, running, HIIT training, swimming, or cycling.

Increase Non-Exercise Activity Thermogenesis (NEAT)

NEAT refers to the calories burned during non-exercise activities.
Increase your daily movement by taking the stairs, walking more, or doing household chores.
A good rule of thumb is to aim for 10k steps per day!

Lifestyle Factors

Remember these important lifestyle factors that can impact belly fat:

Get Enough Sleep

Lack of sleep is linked to increased belly fat.
Aim for 7-9 hours of quality sleep per night.

Manage Stress

Chronic stress can lead to increased cortisol levels, promoting belly fat storage.
Practice stress-reduction techniques like meditation, yoga, or deep breathing exercises.

Be Consistent

Sustainable fat loss takes time. Be patient and consistent with your efforts.
Focus on creating healthy habits rather than quick fixes.

Remember, spot reduction is a myth.

The key to losing belly fat is to reduce overall body fat through a balanced approach to diet and exercise.

Be patient with yourself, celebrate small victories, and focus on the health benefits beyond just appearance. You can achieve your goals and improve your overall health and well-being with consistency and dedication.

Schedule a trial with us today!

Finding Your Pace: How Many Miles Should You Run Per Week?

Sat, 03 Aug 2024 00:50:18 GMT

Finding Your Pace:

How Many Miles Should You Run Per Week?

One of the most common questions for runners, especially those new to the sport, is, "How many miles should I run per week?" The answer isn't one-size-fits-all. It depends on your experience level and goals. Let's break it down for beginners, intermediate, and advanced runners.

Beginners: Building a Base

If you're new to running, the most important thing is to start slow and gradually increase your mileage. It's recommended to begin with 10-15 miles per week, spread out over 3-4 days. This allows your body to adapt to the impact of running and prevents overuse injuries. Focus on running at a conversational pace, where you can easily chat with a running partner.

As you get comfortable, you can gradually add a few miles each week but don't increase your mileage by more than 10% per week. Remember to listen to your body and take rest days when needed.

Intermediate Runners: Finding Your Stride

Once you've been running consistently for a few months and built up a base of 15-20 miles per week, you can start exploring different types of runs and gradually increasing your mileage.

Long Runs: Once a week, extend your run for a longer distance at a slower pace. This helps build endurance.
Tempo Runs: These run at a faster but still controlled pace. They help improve your aerobic capacity.
Interval Runs: Short bursts of intense running followed by rest periods. These improve speed and fitness.

An average intermediate runner might run 20-30 miles weekly, but again, listen to your body and adjust accordingly.

Advanced Runners: Pushing the Limits

Advanced runners have a solid endurance base and often train for specific races. Their mileage can vary greatly depending on their goals and training plans. It's not uncommon for marathon runners to run 40-60+ miles per week during peak training.

However, even advanced runners need to be mindful of overtraining and injury. Rest days and incorporating cross-training activities like strength training and flexibility work are essential.

Additional Considerations

Age: Younger runners may be able to handle higher mileage than older runners.
Experience: Experienced runners can generally handle more mileage than those new to the sport.
Goals: Runners training for longer races will likely run more miles than those running for fitness.
Genetics: Some people are naturally more predisposed to running high mileage than others.

There's no magic number when it comes to weekly mileage. The right amount for you will depend on your individual circumstances and goals.

Remember, running should be enjoyable and sustainable. Start slow, listen to your body, and gradually increase your mileage over time.

Pelvic Power: Strengthen Your Bladder for Worry-Free Workouts

Thu, 01 Aug 2024 22:10:56 GMT

PELVIC FLOOR HEALTH

FOr worry free workouts

Do you ever cross your legs mid-workout, worrying about bladder leaks? If so, you're not alone. Many people experience stress incontinence during exercise, but the good news is that pelvic floor exercises can help. By strengthening these muscles, you can gain better control over your bladder and enjoy your workouts without worry.

Understanding Your Pelvic Floor

Your pelvic floor is a group of muscles that form a sling or hammock across the bottom of your pelvis. These muscles support your bladder, bowel, and uterus (if you have one). When your pelvic floor muscles are weak, you may experience leaks when you cough, sneeze, laugh, or exercise.

Why can leaking happen?

Leaking urine, known as urinary incontinence, can happen for several reasons:

Weak Pelvic Floor Muscles : When these muscles are weak, they can’t support the bladder properly, leading to leaks.
Pregnancy and Childbirth: Can stretch and weaken the pelvic floor muscles.
Aging : Muscle tone naturally decreases with age.
Weight Gain : Extra weight puts additional pressure on the pelvic floor.
Chronic Coughing: Conditions like asthma or smoking can lead to constant coughing, which strains the pelvic floor.

Kegel Exercises:

Easy-to-Understand Pelvic Floor Exercises

Strengthening the pelvic floor muscles can help prevent or reduce urinary incontinence (leaking urine), improve bladder control, and support overall pelvic health. Kegels are the most well-known pelvic floor exercises. They involve contracting and relaxing the muscles you'd use to stop urine flow. Here's how to do them:

Find the Right Muscles: Site or lie comfortably. Imagine you're trying to stop yourself from passing gas or urine. The muscles you squeeze are your pelvic floor muscles.
Squeeze and Hold: Tighten these muscles for 5-10 seconds as if lifting them inside you.
Relax: Fully release the muscles and rest for 5-10 seconds.
Repeat: Aim for 3 sets of 10-15 repetitions daily.

Beyond Kegels: More Pelvic Floor Exercises

While Kegels are a great starting point, here are 8 of our favorite exercises that can further strengthen your pelvic floor:

Pelvic Tilts: Lie on your back with your knees bent and feet flat on the floor. Tighten your pelvic floor muscles and tilt your pelvis upward, engaging your lower abdominals and pelvic floor muscles. Hold the tilt and kegel contraction 5-10 seconds, then release. Relax and return to the starting position. Repeat 10-15 times.
Bridge: Lie on your back with your knees bent and feet on the floor. Lift your hips off the ground to form a straight line from your shoulder to knee. While holding this bridge position squeeze your glutes and pelvic floor muscles (kegel). Hold 5-10 seconds, then lower. Repeat this movement 10 times
Squats: Proper form is key here! Stand with your feet shoulder width apart. Hinge at the hips and lower into the squat position. Focus on engaging your pelvic floor muscles as you lower into the squat position. Hold the kegel contraction as you return to the standing position. Repeat 10-15 times. Working with a trainer can be a great way to ensure your form is correct!
Wall Sits with Kegels: Stand with your back against the wall and slide into a sitting invisible chair position. Hold the Squat position while performing a kegal contraction. Hold the contraction 5-10 seconds. Relax, return to standing position. Repeat 10 times.
Heel Slides with Kegels: Lie on your back with your knees bent and feet flat on the floor. Tighten the pelvic floor muscles. Slowly slide one heel away from the body, keeping the other foot flat. Return the heel to the starting position. Repeat on the other side. Perform 10-15 times on each side.
Side-Lying Leg Lifts with Kegels: Lie on your side with your legs straight. Tighten the pelvic floor muscles. Lift your top leg 6-12 inches & hold for 5 seconds then lower. Repeat 10-15 times per side.
Bird Dogs with Kegels: Start with your hands and knees in the tabletop position. Tighten the pelvic floor muscles. Extend one arm forward and the opposite leg backwards. Hold for 5 seconds while maintaining the kegel contraction. Return to the starting position. Repeat on the opposite side. Perform 10-15 repetitions on each side.
Stability Ball Squeeze Kegels: start by lying on your back. Place the stability ball between your knees or thighs depending on your comfort level and size of ball. Locate the pelvic floor muscles and gently squeeze the ball with your knees or thighs. The act of squeezing helps engage the inner thigh muscles which are connected to your pelvic floor muscles. While maintaining the ball squeeze, tighten your pelvic floor muscles and hold 3-5 seconds. Repeat 10-15 times.

When to Seek Help

If you're experiencing leaks despite regular pelvic floor exercise, don't hesitate to seek help from a pelvic floor physical therapist. They can assess your needs and create a personalized exercise program to help you achieve your goals.

Tips for Effective Kegel Exercises:

Consistency: Perform these exercises regularly, at least three times a day.
Breathing: Do not hold your breath while performing Kegel exercises. Breathe normally.
Isolation: Focus on isolating the pelvic floor muscles, avoiding the use of abdominal, buttock, or thigh muscles.
Patience: It may take a few weeks to months to notice significant improvements in bladder control or pelvic strength. Stick with it!

Leaking during exercise doesn't have to be a part of your life. Regularly practicing pelvic floor exercises can strengthen your bladder and enjoy the activities you love without worry. Remember, a strong pelvic floor is a happy pelvic floor!

Schedule a trial with us today!

Healthy Knees for Life: The Ultimate Prevention Guide

Thu, 25 Jul 2024 01:59:57 GMT

Healthy knees for life

A Comprehensive Guide

Knee pain can seriously damage your daily life, limiting your activities and causing discomfort. But it doesn't have to be this way! By taking proactive steps to strengthen your knees and prevent injuries, you can enjoy a more active and pain-free lifestyle.

Building Strong Foundations:

Knee-Strengthening Exercises

Strong muscles are the best defense against knee pain. Here are a few exercises to incorporate into your routine:

Squats : A classic lower-body exercise that targets the quads, hamstrings, and glutes. Keep your knees in line with your toes to avoid unnecessary stress.

Lunges : Great for working each leg individually, building strength and balance.

Hamstring Curls: This exercise strengthens the back of your thighs, a crucial muscle for supporting your knees.

Calf Raises: Targets the muscles in your lower legs, stabilizing your ankles and knees.

Straight Leg Raises: Simple yet effective for strengthening the quads and improving knee stability.

When starting a new exercise routine, begin with a slow pace, such as using body weight exercises, and gradually increase the intensity while maintaining perfect form.

Low-Impact Love:

Exercise That's Kind to Your Knees

While strengthening is crucial, high-impact activities like running can sometimes aggravate knee pain. Opt for gentler options like:

Swimming : This fantastic full-body workout takes the pressure off your joints.

Cycling : Whether outdoors or on a stationary bike, cycling is an excellent way to get your heart rate up without stressing your knees.

Walking : A simple and accessible exercise for everyone; be sure to wear supportive shoes and walk on even surfaces.

Elliptical Trainer: This provides a low-impact cardio workout that engages both your upper and lower body.

Yoga or Pilates: These practices can improve flexibility, strength, and balance, all beneficial for knee health.

Proper Form: Your Knee's Best Friend

Whether lifting weights, running, or just bending down to pick something up, paying attention to your form is essential. Here are a few tips:

Warm up before exercise and cool down afterward.
Maintain proper posture and alignment.
Avoid locking your knees when standing or walking.
Gradually increase the intensity of your workouts.
Listen to your body and rest when needed.

Stretches and Exercises to Help with Knee Pain

Side Leg Raise

Lie on your side with your legs straight. Bend your forearm and rest your head in your hand.
Keeping your legs straight, slowly lift your top leg up toward the ceiling, Pause, then lower your leg to the starting position.
Do a few repetitions, then repeat on the other side.

Hamstring Stretch

Lie on your back with your legs straight in front of you and your arms on the floor at your sides.
Grasp one leg with your hands, holding behind your thigh. Raise your leg in the air with your foot flexed. Straighten the leg as much as possible without locking the knee.
Hold the stretch, return to the starting position, then repeat with the other leg.

Quadriceps Stretch

Stand with both feet flat on the floor, shoulder-width apart.
Bend one knee and bring your heel toward your buttock. Reach back and hold your foot with your hand.
Hold the stretch, then slowly lower your foot to the floor. Repeat with the other leg.

Don't Ignore the Signs: When to Seek Help

While minor aches and pains are normal, persistent or sharp knee pain should not be ignored. If you experience any of the following, consult a healthcare professional:

Pain that interferes with your daily activities
Swelling or redness in the knee
Difficulty straightening or bending the knee
A popping or clicking sensation in the knee
Fever or other signs of infection

Your knees are essential for an active and fulfilling life. By incorporating these tips into your routine, you can strengthen your knees, prevent pain, and enjoy all the activities you love.

Remember, it's never too late to invest in your knee health!

Schedule a trial with us today!

Understanding Nutrition Labels: A Comprehensive Guide

Wed, 03 Jul 2024 21:29:56 GMT

Understanding Nutrition Labels

A Comprehensive Guide

Nutrition labels are essential for making informed dietary choices but can often seem overwhelming or confusing. This guide aims to break down the components of a nutrition label so you can make healthier, more confident decisions.

1. Serving Size

The serving size is the first information on a nutrition label and is crucial for understanding the rest of the data. It tells you the quantity of food based on which the nutritional information is based.

In this food label sample - it has 4 servings per container. This is why we recommend you always check the serving size because it may differ from what you consume. If a serving size is 1 cup and you eat 2 cups, you must double all the nutritional values.

2. Evaluate Calories

Calories indicate the energy you get from a serving of the food. Balancing the calories you consume with the calories you burn through physical activity is critical to managing your weight.

Remember, if the serving size is small and you eat more than one serving, you must multiply the calories by the number of servings you eat. In this sample 1 serving is 250 calories if you eat 2 servings 250X2=500 calories.

Remember that if you are trying to lose weight, you have to burn more calories than you consume, so losing weight means eating a little less and staying active way more!

3. Percent Daily Value (%DV)

The %DV shows how much a nutrient in a serving of the food contributes to a daily diet, based on a 2,000-calorie-a-day diet, a general guideline. Here’s how to use %DV:

5% DV or less is considered low. Aim low for nutrients like saturated fat, trans fat, cholesterol, and sodium.
20% DV or more is considered high. Aim high for nutrients like dietary fiber, vitamin D, calcium, iron, and potassium. Additionally if you are looking for an item "high" in protein 20% is a good starting point.

4. Watch out for these

Overeating total fat (incredibly saturated fat and trans fat), cholesterol, sodium, or added sugars may increase your risk of developing chronic diseases.

Brickz Tip: Added sugars are sugars, and syrups added to our foods or beverages when processed or prepared. These sugars do not include naturally occurring sugars in milk and fruits. Additionally, a good rule of thumb is to limit added sugars to 10% of your daily calories.

5. Micronutrients

Micronutrients are vitamins and minerals that are crucial for overall health. Commonly listed micronutrients include:

Vitamin D
Calcium
Iron
Potassium

These nutrients are essential for bone health, blood health, and overall cellular function. A higher %DV of these nutrients significantly contributes to your daily requirements.

Understanding your Macronutrients:

Carbs, Protein, and Fats

Understanding macronutrients is vital for maintaining a balanced diet:

Carbohydrates (Carbs)
Total Carbohydrates include all carbs, such as sugar, complex carbs, and fiber.
Dietary Fiber is a type of carb that your body cannot digest. Fiber aids digestion and can help control blood sugar levels.
Sugars include natural (like those found in fruit) and added sugars. High added sugar intake is linked to various health issues, so be aware.
Protein
Protein is essential for building and repairing tissues and for immune function. Look at the grams of protein per serving to ensure you're meeting your dietary needs.
Fats
Total Fat includes all types of fats in the food.
Saturated Fat and trans fat are unhealthy fats that can increase one's risk of heart disease. Aim to consume these in limited amounts.
Unsaturated Fats (not always listed separately) are healthier fats commonly found in nuts, seeds, and fish.

Ingredients List

The ingredients list is also a vital part of the nutrition label. Ingredients are listed in descending order by weight, so the first few ingredients make up the bulk of the food. Look out for:

Whole Foods: Foods that list whole grains or whole food ingredients first are typically healthier.
Added Sugars and Sodium: Many processed foods contain added sugars and sodium. Ingredients like high fructose corn syrup, cane sugar, or salt indicate added sugars and sodium.

Practical Tips for Using Nutrition Labels

Compare Products: Use nutrition labels to compare similar products and choose the healthier option.
Watch Serving Sizes: Always adjust the nutritional information based on how much food you eat.
Focus on Whole Foods: Choose foods with fewer, more recognizable ingredients.
Limit Added Sugars and Unhealthy Fats: Opt for products lower in added sugars and unhealthy fats.
Use %DV Wisely: Aim for a high %DV of beneficial nutrients (like fiber and vitamins) and a low %DV of nutrients you should limit (like saturated fat and sodium).

By understanding how to read and interpret nutrition labels, you can make more informed choices that contribute to a healthier, more balanced diet.

Cheers to Happy & Healthy Eating!

-Brickz Fitness

You Are What You Eat: Managing Gut Health for Overall Well-Being

Wed, 03 Jul 2024 19:50:13 GMT

You Are What You Eat:

Managing Gut Health for Overall Well-Being

In recent years, the importance of gut health has become increasingly recognized in nutrition and overall wellness. The phrase "you are what you eat" underscores the profound impact of diet on the body, particularly the gut. A healthy gut is essential for digestion, nutrient absorption, immune function, and mental health. This blog will explore the significance of gut health and offer practical tips for maintaining a balanced gut microbiome.

Understanding the Gut Microbiome

The gut microbiome is a complex community of trillions of microorganisms, including bacteria, fungi, viruses, and other microbes, that reside in the digestive tract. These microorganisms play a crucial role in many bodily functions, such as:

Digesting Food: Gut bacteria help break down complex carbohydrates, fibers, and proteins that the stomach and small intestine cannot digest independently.
Producing Vitamins: Certain gut bacteria synthesize essential vitamins like B and K.
Regulating the Immune System: A healthy gut microbiome helps modulate the immune system, protecting against pathogens and reducing inflammation.
Supporting Mental Health: The gut-brain axis highlights the connection between gut health and mental well-being. A significant portion of the body's serotonin is produced in the gut.

Signs of an Unhealthy Gut

An imbalanced gut microbiome, or dysbiosis, can lead to various health issues. Common signs of an unhealthy gut include:

Digestive Problems: Bloating, gas, constipation, diarrhea, and heartburn.
Unintended Weight Changes: Unexplained weight gain or loss can be linked to gut health.
Sleep Issues and Fatigue: Poor gut health can affect sleep and lead to chronic fatigue.
Skin Conditions: Issues like eczema and acne may be signs of unhealthy gut health.
Food Intolerances: Difficulty digesting certain foods might indicate an imbalance in gut bacteria.

Tips for Managing Gut Health

Maintaining a healthy gut requires a balanced diet and lifestyle. Here are some practical tips to promote a healthy gut microbiome:

Eat a Diverse Range of Foods

Consuming various foods ensures your gut microbiome is populated with diverse beneficial bacteria. Incorporate different fruits, vegetables, whole grains, nuts, seeds, and legumes into your diet.

Include Fermented Foods

Fermented foods are rich in probiotics, beneficial bacteria supporting gut health. Incorporate foods like yogurt, kefir, sauerkraut, kimchi, tempeh, and miso into your diet.

Consume Prebiotics

Prebiotics are non-digestible fibers that feed beneficial gut bacteria. Foods high in prebiotics include garlic, onions, leeks, asparagus, bananas, and whole grains.

Limit Processed Foods and Sugars

Processed foods and added sugars can promote the growth of harmful bacteria in the gut. Opt for whole, unprocessed foods and reduce your intake of sugary snacks and beverages.

Stay Hydrated

Adequate hydration is essential for overall health and helps maintain a healthy gut lining. Drink plenty of water throughout the day to support digestion and nutrient absorption.

Manage Stress

Chronic stress can lead to increased levels of our stress hormone Cortisol which can negatively impact gut health. Practice stress-reducing techniques such as meditation, yoga, deep breathing exercises, and regular physical activity to keep stress levels in check.

Get Enough Sleep

Quality sleep is crucial for gut health. Aim for 7-9 hours of sleep per night and establish a consistent sleep routine to support your body's natural rhythms.

Exercise Regularly

Regular physical activity promotes a healthy gut microbiome. Aim for at least 150 minutes of moderate-intensity weekly exercise, such as weight training, yoga, HIIT, walking, running and more.

Gut health is pivotal in overall well-being, influencing everything from digestion and immune function to mental health. By paying attention to what you eat and adopting healthy lifestyle habits, you can nurture your gut microbiome and, in turn, support your body's health and vitality.

Remember, you are what you eat, so choose foods that nourish and sustain your gut for a healthier, happier you.

New to Brickz? Schedule a FREE Workout with us today!

The Benefits of Intermittent Fasting: Unlocking a Healthier You

Wed, 03 Jul 2024 19:35:19 GMT

The Benefits of Intermittent Fasting:

Unlocking a Healthier You

Intermittent fasting (IF) has gained significant popularity recently as a powerful tool for improving health and managing weight. By cycling between periods of eating and fasting, this eating pattern can offer numerous benefits that go beyond simple weight loss. We’ll explore the key benefits of intermittent fasting and why it might be worth considering as part of your health regimen.

1. Weight Loss and Fat Loss

One of the most well-known benefits of intermittent fasting is its potential to help with weight loss. By restricting the eating window, IF can naturally reduce your calorie intake, leading to weight loss. Additionally, fasting periods can increase norepinephrine (noradrenaline), a hormone that boosts fat burning. Studies have shown intermittent fasting can result in more significant fat loss while preserving muscle mass than traditional calorie-restriction diets.

2. Improved Metabolic Health

Intermittent fasting can positively impact various aspects of metabolic health, including:

Insulin Sensitivity: Fasting periods can lower blood sugar levels and improve insulin sensitivity, reducing the risk of type 2 diabetes.
Hormone Regulation: IF can optimize levels of certain hormones, such as increasing the release of growth hormone, which aids in fat burning and muscle gain.
Reduced Inflammation: Fasting can help decrease inflammation, a key driver of many chronic diseases.

3. Enhanced Brain Function

Intermittent fasting benefits not only the body but also the brain. During fasting periods, the body produces brain-derived neurotrophic factor (BDNF), a protein that supports brain health. Higher levels of BDNF are associated with improved cognitive function, mood, and memory. Fasting may also promote the growth of new neurons and protect the brain from age-related diseases like Alzheimer’s.

4. Longevity and Aging

Research suggests that intermittent fasting can extend lifespan and improve overall longevity. Animal studies have shown that fasting can increase lifespan by influencing various biological pathways involved in aging, such as enhancing cellular repair processes and reducing oxidative stress. While more research is needed in humans, these findings are promising and suggest that IF could help promote a longer, healthier life.

5. Improved Heart Health

Heart disease remains one of the leading causes of death globally. Intermittent fasting can benefit heart health by:

Reducing Risk Factors: IF has been shown to lower risk factors for heart disease, including blood pressure, cholesterol levels, triglycerides, and inflammatory markers.
Enhancing Heart Function: Fasting periods can improve heart function and reduce the risk of developing heart disease by promoting better overall cardiovascular health.

6. Simplified Healthy Eating

Intermittent fasting can simplify your eating habits and reduce the stress of constantly planning and preparing meals. With fewer meals to plan for, you can focus on consuming nutrient-dense foods during your eating window, potentially leading to better overall nutrition.

Popular Intermittent Fasting Methods

There are several methods of intermittent fasting, allowing flexibility to find what works best for you:

16/8 Method: Fast for 16 hours and eat during an 8-hour window. For example, eating between 12 PM and 8 PM.
5:2 Diet: Eat normally five days a week and restrict calorie intake to 500-600 calories on the other two days.
Eat-Stop-Eat: Fast for 24 hours once or twice a week.
Alternate-Day Fasting: Alternate between fasting days and eating days.

Is Intermittent Fasting Right for You?

While intermittent fasting offers many potential benefits, it’s essential to approach it mindfully:

Listen to Your Body: Pay attention to how your body responds and adjust accordingly.
Stay Hydrated: Drink plenty of water, especially during fasting periods.
Consult a Professional: If you have underlying health conditions or are taking medication, consult a healthcare professional before starting any fasting regimen.

In conclusion, intermittent fasting is a versatile and potentially powerful approach to improving health and well-being. The benefits of IF are extensive, from weight loss and metabolic health to enhanced brain function and longevity. By finding a method that fits your lifestyle and needs, you can harness the power of intermittent fasting to unlock a healthier you.

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Seven Simple Steps to Be Successful in Fitness

Fri, 28 Jun 2024 14:47:24 GMT

Seven Simple Steps

to Be Successful in Fitness

Embarking on a fitness journey can be both exciting and challenging. Whether you are a beginner or looking to elevate your current routine, achieving fitness success requires a strategic and positive mindset. Here are seven simple steps to help you succeed in your fitness goals.

1. Trust Yourself: Know Your Reason Why!

The first step in any fitness journey is to trust yourself and understand your motivations. Why do you want to get fit? Is it for better health, more energy, improved appearance, or a combination of reasons? Knowing your "why" will fuel your commitment and keep you motivated even when the going gets tough. Reflect on your goals regularly to reinforce your dedication and remind yourself of the benefits you’re working toward.

2. Set Clear Goals: SMART Goals

Setting clear, attainable goals is crucial for success. Use the SMART criteria to ensure your goals are:

Specific: Define exactly what you want to achieve.
Measurable: Quantify your progress.
Achievable: Set realistic goals within your capabilities.
Relevant: Ensure your goals are meaningful to you.
Time-bound: Set a deadline to achieve your goals.

For example, instead of saying, "I want to get fit," aim for, "I want to lose 10 pounds in three months by exercising three times a week and eating a balanced diet."

3. Break Bad Habits

Identify and break any habits that might hinder your progress. This could include poor dietary choices, inconsistent workout routines, or negative self-talk. Replace these habits with healthier alternatives, such as preparing nutritious meals, scheduling regular exercise, and practicing positive affirmations. Remember, change doesn’t happen overnight, but consistent efforts will lead to improvement.

4. Embrace Mistakes: Don’t Be Afraid to Fail

Failure is a part of the learning process. Don’t be afraid to make mistakes, ask questions, or make decisions. Each setback is an opportunity to learn and grow. If you skip a workout or indulge in unhealthy food, don’t dwell on it. Instead, analyze what went wrong and how you can avoid similar pitfalls in the future. Restart with renewed determination and use your experiences to build resilience.

5. Stay Positive: Ignore the Naysayers

Negativity can derail your progress. Surround yourself with positivity and avoid naysayers who doubt your abilities or criticize your efforts. Stay focused on your goals and maintain a positive mindset. Believe in your potential and remind yourself that you can achieve great things. Positive thinking will keep you motivated and resilient in the face of challenges.

6. Work Hard and Believe in Yourself: No Pain, No Gain

Fitness success requires hard work and self-belief. Push yourself beyond your comfort zone and embrace the physical and mental challenges. Remember the adage, "No pain, no gain." Whether lifting heavier weights, running longer distances, or trying new workout routines, give it your all. Consistency and effort are essential. Believe in your ability to succeed, and the results will follow.

7. Surround Yourself with Like-Minded Individuals

The company you keep can significantly influence your fitness journey. Surround yourself with people who share similar goals and values. Join fitness groups, find a workout buddy, or participate in online communities. These connections can provide support, encouragement, and accountability. Sharing your journey with others can make the process more enjoyable and motivate you to stay committed.

With these seven steps, you can navigate your fitness journey with confidence and determination. Remember, success is about reaching your destination, enjoying the trip, and growing stronger daily.

Grilling Up Goodness Healthy Grilling Recipes for Summer

Thu, 30 May 2024 00:31:28 GMT

Grilling up goodness:

healthy recipes for summers

Summer is synonymous with plentiful sunshine, getting outside, and, of course, breaking out the grill. But achieving that perfect char doesn't have to mean sacrificing healthy eating.

We’ll share how you can create delicious and nutritious meals that will be the stars of your next barbecue.

Get Your Protein On:

Marinated Veggie Burgers: Skip the greasy beef patties and create your veggie burgers! Pulse lentils, chickpeas, or black beans in a food processor, mix with spices and whole-grain or gluten-free breadcrumbs, and then throw it on the grill. Pile high with your favorite toppings like avocado, salsa, and a light tahini sauce.

Herb-Crusted Salmon: Salmon is a fantastic source of lean protein and healthy fats. Coat it with chopped fresh herbs like dill, parsley, and thyme, then grill for a flavorful and satisfying main course. Pair it with grilled asparagus or a quinoa salad for a complete meal.

Grilled Chicken Souvlaki: Marinated chicken cubes threaded onto skewers and grilled are a crowd-pleaser. Use Greek yogurt for a lighter marinade base, and add lemon juice, oregano, and garlic for a burst of Mediterranean flavor. Serve with whole-wheat pita bread, tzatziki sauce, and grilled vegetables.

It’s A Veggie Extravaganza:

Grilled Vegetable Platter: Don't relegate veggies to the side dish! Bell peppers, zucchini, onions, and cherry tomatoes all grill beautifully. Toss them in olive oil, herbs, and a sprinkle of balsamic vinegar before grilling for a colorful and flavorful platter.

Grilled Corn with Chili Lime Butter: This twist on a classic is simple yet addictive. Grill corn on the cob until tender, then slather it with softened butter, lime juice, and chili powder.

Grilled Halloumi and Watermelon Skewers: Looking for a vegetarian option with a unique twist? Halloumi cheese holds its shape perfectly on the grill. Alternate halloumi cubes with chunks of watermelon and red onion for a sweet and savory skewer, perfect for a summer appetizer.

Don't Forget the Sides:

Quinoa Salad with Grilled Corn and Black Beans: This protein-packed salad is a perfect side dish for any grilled protein. Combine cooked quinoa with black beans, grilled corn kernels, chopped red onion, and a light vinaigrette dressing.

Grilled Watermelon and Mint Salad: This refreshing salad is a great way to cleanse the palate between bites. Combine cubed watermelon with fresh mint leaves, a squeeze of lime juice, and a drizzle of honey for a light and flavorful side.

Pro-Grilling Tips:

Preheat your grill for at least 10 minutes before cooking for even heat distribution.
Marinate your meats and vegetables ahead of time for extra flavor and tenderness.
Use a grill-specific spatula for easy flipping and to avoid tearing delicate foods.
Don't overcrowd the grill, leading to uneven cooking and flare-ups.
Let your grilled food rest for a few minutes before serving to allow the juices to redistribute.

You can enjoy delicious and nutritious meals with creativity and these healthy grilling recipes all summer! So fire up the grill, grab your favorite people, and get ready to savor the taste of summer.

The Powerhouse Duo: Core & Glutes

Thu, 30 May 2024 00:02:39 GMT

The powerhouse duo:

core & glutes

We all know the importance of a good workout, but sometimes, we get caught up in sculpting specific areas like arms or shoulders. Today, let's shift the focus to two unsung heroes of fitness: your core and glutes. While these muscle groups might not seem like the show's leading stars, they are vital to your health and well-being.

The Core: Your Body's Powerhouse

Think of your core as your body's central hub. It's a network of muscles that wraps around your spine, pelvis, and hips, providing stability and support for all your movements. A strong core isn't just about washboard abs (although those can be a perk!). Here's why core strength matters:

Better posture: A strong core helps hold your body upright, preventing slouching and aches in your back and neck.
Improved balance: Core muscles work with your legs to keep you balanced, reducing your risk of falls.
Injury prevention: A strong core takes stress off your spine, protecting you from injuries during exercise and daily activities.
Enhanced athletic performance: Core strength is essential for all sports, from running and jumping to swinging a bat or kicking a ball.

Glute Power: Don't Skip Leg Day!

Your glutes, those powerful muscles in your backside, are more than just aesthetically pleasing. They're the engine that drives your lower body movements:

More muscular legs: Well-developed glutes are crucial for walking, running, and climbing stairs.
Improved posture: Strong glutes help align your pelvis, preventing lower back pain and promoting good posture.
Reduced injury risk: Strong glutes stabilize your hips and knees, protecting them from injuries.
Enhanced athletic performance: Powerful glutes improve your explosiveness and power in jumping, sprinting, and squatting.

Building a Strong Foundation

The good news is that incorporating core and glute exercises into your routine is easy. Here are a few ideas:

Core: Planks, crunches, dead bugs, bird dogs
Glutes: Squats, lunges, glute bridges, hip thrusts

A strong core and glutes are the foundation for a healthy and active lifestyle. By prioritizing these muscle groups, you'll improve your posture, reduce your risk of injury, and unlock your full fitness potential. So, ditch the crunches-only ab routine and embrace the power of a well-rounded core and glute workout. Your body will thank you for it!

Your Guide to Safe Summer Running

Wed, 29 May 2024 23:07:51 GMT

YOUR GUIDE TO SAFE SUMMER RUNNING

Summer is the time of year to be outdoors, but the scorching temperatures and humidity can make running a real challenge. But with some innovative strategies and adjustments to your routine, you can keep your runs safe, effective, and enjoyable.

Gear Up for the Sun:

Hydration is King: It can't be stressed enough – stay hydrated! Drink plenty of water throughout the day, even if you don't feel thirsty. Consider carrying a handheld water bottle or hydration pack for easy access during your run.

Hydrated with BCAAs: can help improve athletic performance by supporting strength and endurance goals. They may also increase circulating oxygen levels, which can help improve endurance and reduce fatigue. Find our BCAA here

Dress Heat Smart: Ditch the dark colors – opt for lightweight, breathable clothing in light colors. Synthetic fabrics that wick away sweat are ideal. Don't forget a hat and sunglasses to protect yourself from the sun's harmful rays.

Sunscreen is Essential: Apply sunscreen with SPF 30 or higher at least 15 minutes before your run, and reapply every two hours or more often if you sweat heavily.

Refueling: Runners should eat 2.7 to 4.5 grams of carbohydrates per pound of body weight per day, and choose high-quality carbohydrates. Some good sources of carbohydrates for runners include: Bananas, Sweet Potatoes, Whole Grains, Oatmeal.

Adjust Your Running Habits:

Beat the Heat: Schedule your runs for the coolest part of the day, early morning or evening. If that's impossible, seek out shaded areas like parks or trails with tree cover.

Listen to Your Body: Be gentle with yourself. Reduce your pace and distance, especially on sweltering days. It's okay to walk during intervals or shorten your run duration altogether.

Cool Down Strategically: Carry a small spray bottle with cool water to mist yourself down periodically during your run. After your run, cool down in the shade or take a refreshing dip in a pool.

Stay Safe and Smart:

Plan Your Route: Choose a familiar route with access to water fountains or stores where you can replenish fluids. Let someone know where you're going and when you expect to be back.

Listen to the Warnings: Pay attention to heat advisories and extreme heat warnings. If it's too hot outside, consider running indoors on a treadmill or switching to a different activity like swimming.

Know the Signs: Be aware of the signs of heatstroke, such as dizziness, nausea, headache, and confusion. If you experience these symptoms, stop running immediately, seek shade or air conditioning, and rehydrate. In severe cases, call 911.

Following these tips and tricks can keep your summer runs safe and enjoyable.

Remember, the key is to be flexible, prioritize your safety, and adjust your routine to accommodate the hotter temperatures.

Stay Hydrated, Stay Safe & Most Important Happy Running! Meet You at the Trails!

Get Out There Fun Outdoor Activities in Albuquerque, New Mexico

Wed, 29 May 2024 22:10:35 GMT

GET OUT theRe

FUN OUTDOOR ACTIVITIES IN ALBUQUERQUE, NM

Albuquerque, nestled amidst the Sandia Mountains, is brimming with outdoor adventures. From scenic bike trails that wind through history to exhilarating hikes and family-friendly parks, there's an adventure waiting for everyone under the warm New Mexico sun. So, lace up your shoes, grab your hat, and embark on a journey through the vibrant outdoor scene in Albuquerque!

Pedal Into Your Day with Bike in Coffee

Bike in Coffee at Old Town Farm is the first bicycle-focused coffee hangout on a farm in Albuquerque where you can relax under the trees, on the deck, or in the flower garden, drink coffee, and enjoy things like shrimp or avocado tacos, sweet and/or savory crepes, soups, salads, and cakes. Walk in, ride in and drive in options available. Read the morning paper, toss some horseshoes, read your favorite book, visit with friends, or just take a break from riding your bike and pick up some fresh produce for dinner.

Explore the Bosque on the Paseo del Bosque Trail

Immerse yourself in nature along the enchanting Paseo del Bosque Trail . This ribbon of cottonwood trees and paved pathways stretches along the Rio Grande, offering a serene escape perfect for a leisurely bike ride, a refreshing jog, or a peaceful walk amongst the towering trees. Great for walkers, runners, bicycles, roller bladders & more! Pet friendly & easy access to parking along the route.

Get Your Heart Pumping at Pat Hurley Park

Calling all fitness enthusiasts! Pat Hurley Park is your one-stop shop for an outdoor cardio workout. Conquer the challenging staircases that wind up the hillside, or test your endurance on the designated running loops. With breathtaking views and various exercise options, Pat Hurley Park will surely pump your blood.

Family Fun at North Domingo Baca Park

North Domingo Baca Park is a haven for families and anyone seeking a day of outdoor recreation. With tennis courts, a running track, and facilities for racquetball, there's something for everyone to enjoy. Cool off on a hot day at the splash pad, let the little ones loose on the playgrounds, or gather a group for a friendly game on the vast fields. North Domingo Baca Park offers endless possibilities for creating lasting memories under the Albuquerque sky.

So get out there and embrace the fresh air with a diverse range of exciting outdoor activities; Albuquerque caters to every adventurer. From heart-pumping workouts to family-friendly fun, get ready to experience the beauty and vibrancy of Duke City in a whole new way!

Unlocking the Potential of Apple Cider Vinegar Supplements: A Comprehensive Guide to Health and Wellness

Wed, 15 May 2024 23:50:10 GMT

Harnessing the Potential of

Apple Cider Vinegar

A Comprehensive Guide to Health and Wellness

In recent years, apple cider vinegar (ACV) has emerged as a popular health tonic, touted for its myriad health benefits and versatile applications. From weight loss and digestion to blood sugar control and skin care, the potential benefits of ACV seem almost too good to be true. But what exactly are apple cider vinegar supplements, and how can they enhance your well-being? Let's delve into the world of ACV supplements to uncover the secrets behind their rising popularity and potential health perks.

What are Apple Cider Vinegar Supplements?

Apple cider vinegar is made from fermented apple juice, resulting in a tart, acidic liquid rich in acetic acid and other beneficial compounds.

While traditional ACV is commonly used in cooking, salad dressings, and home remedies, apple cider vinegar supplements offer a convenient and concentrated form of this potent elixir. Available in capsule or liquid form, ACV supplements provide a convenient way to reap the potential health benefits of apple cider vinegar without the strong taste or acidity of the liquid version.

Benefits of Apple Cider Vinegar Supplements

Weight Management: One of the most well-known benefits of apple cider vinegar is its potential for weight management. ACV has been shown to increase feelings of fullness, reduce appetite, and support healthy metabolism. It is famous for those looking to shed extra pounds or maintain a healthy weight.

Digestive Health: ACV is rich in enzymes and probiotics that support healthy digestion and gut function. Taking apple cider vinegar supplements may help improve digestion, alleviate bloating, and promote regularity, leading to a happier and healthier digestive system.

Blood Sugar Control: Some studies suggest that apple cider vinegar may help regulate blood sugar levels and improve insulin sensitivity, making it a potential ally for individuals with diabetes or those at risk of developing insulin resistance. Incorporating ACV supplements into your routine may help stabilize blood glucose levels and reduce the risk of blood sugar spikes after meals.

Heart Health: Preliminary research indicates that apple cider vinegar may benefit heart health, including lowering cholesterol levels and improving blood pressure. By promoting healthy blood circulation and reducing inflammation, ACV supplements may help support cardiovascular function and reduce the risk of heart disease.

Skin and Hair Care: ACV is prized for its natural antibacterial and antifungal properties, making it a popular ingredient in skincare and haircare products. Apple cider vinegar supplements may help improve skin tone, reduce acne breakouts, and promote shiny, lustrous hair when taken orally or applied topically.

Immune Support: The acetic acid in apple cider vinegar exhibits antimicrobial properties that may help support immune function and ward off infections. Incorporating ACV supplements into your daily routine may help strengthen your body's natural defenses and promote overall immune health.

How to Incorporate Apple Cider Vinegar Supplements into Your Routine

Adding apple cider vinegar supplements to your daily regimen is easy and convenient, requiring no mixing or measuring like traditional liquid ACV. Simply follow the dosage instructions provided on the product label, typically ranging from 1 to 2 capsules per day or as directed by your healthcare provider. For optimal results, consider taking your ACV supplements with meals to support digestion and maximize the absorption of nutrients.

Cautions and Considerations

While apple cider vinegar supplements offer many potential health benefits, using them wisely and in moderation is essential. Excessive consumption of ACV supplements may cause digestive discomfort, tooth enamel erosion, or interactions with certain medications. Always consult with your healthcare provider before starting any new supplement regimen, especially if you have underlying health conditions or are taking drugs that may be affected by ACV.

Apple cider vinegar supplements are a convenient and effective way to harness the potential health benefits of this ancient elixir. From weight management and digestive health to blood sugar control and immune support, ACV supplements offer a natural solution for promoting overall well-being and vitality. So why not boost your health with the power of apple cider vinegar? Your body will thank you for it.

Order Apple Cider Vinegar Here

Harnessing the Potential of Krill Oil: Elevating Your Healthy Lifestyle

Wed, 15 May 2024 23:38:56 GMT

Harnessing the Potential of Krill Oil

Elevating Your Healthy Lifestyle

Amidst the vast array of nutritional supplements available, krill oil emerges as a powerhouse packed with impressive benefits. This oil is rich in omega-3 fatty acids, antioxidants, and essential nutrients, making it a valuable addition to any healthy lifestyle regimen.

Understanding Krill Oil

Krill oil is extracted from krill, tiny crustaceans found in the pristine waters of the Antarctic Ocean. These small marine organisms serve as a vital food source for many marine animals and are known for their remarkable nutritional profile. Krill oil contains significant amounts of omega-3 fatty acids, primarily eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are essential for various bodily functions.

The Benefits of Krill Oil for a Healthy Lifestyle

1. Supports Heart Health

Omega-3 fatty acids are renowned for their cardiovascular benefits, and krill oil is an excellent source of these essential nutrients. EPA and DHA help reduce triglyceride levels, lower blood pressure, and promote overall heart health. By incorporating krill oil into your daily routine, you can support a healthy heart and reduce the risk of cardiovascular diseases.

2. Promotes Brain Function

DHA, a key component of krill oil, is crucial for brain health and cognitive function. It plays a vital role in maintaining the structure and function of brain cell membranes, supporting memory, concentration, and overall cognitive performance. Regular krill oil consumption can help keep your brain sharp and function optimally, enhancing mental clarity and focus.

3. Reduces Inflammation

Chronic inflammation is a common underlying factor in many health conditions, including arthritis, diabetes, and heart disease. The omega-3 fatty acids and antioxidants in krill oil possess powerful anti-inflammatory properties, helping to reduce inflammation throughout the body. By combating inflammation, krill oil can alleviate joint pain, improve mobility, and promote overall comfort and well-being.

4. Supports Skin Health

Healthy skin reflects overall wellness and krill oil can contribute to a radiant complexion from the inside out. Omega-3 fatty acids help maintain skin elasticity, hydration, and barrier function, while antioxidants like astaxanthin protect against oxidative damage and premature aging. Krill oil can help you achieve a healthy, youthful glow by nourishing your skin from within.

5. Enhances Mood and Emotional Well-being

Maintaining a positive mood and emotional balance is essential for a fulfilling life. Omega-3 fatty acids have been shown to support mental health by regulating neurotransmitter function and reducing symptoms of depression and anxiety. Including krill oil in your daily routine can promote emotional well-being and resilience, enabling you to navigate life's challenges more quickly and positively.

Incorporating Krill Oil Into Your Healthy Lifestyle

Adding krill oil to your daily regimen is simple and convenient. It is available in various forms, including soft gel capsules and liquid supplements, making it easy to incorporate into your routine. Aim for a daily dosage of around 1,000-2,000 milligrams of krill oil to reap its full benefits. As with any supplement, it's essential to choose a high-quality product from a reputable source and consult with a healthcare professional if you have any underlying health conditions or concerns.

With its impressive array of benefits for heart health, brain function, inflammation, skin health, and emotional well-being, krill oil offers a holistic approach to supporting overall wellness. By integrating this nutritional powerhouse into your daily routine, you can unlock the full potential of your healthy lifestyle and thrive in mind, body, and spirit .

Order Organicland Krill Oil Here

Unlocking Wellness: The Comprehensive Guide to Multivitamins

Wed, 15 May 2024 23:21:44 GMT

UNLOCKING WELLNESS:

tHE Comprehensive Guide to Multivitamins

In the quest for optimal health, a well-balanced diet forms the cornerstone, but sometimes, life's demands can make it challenging to meet all nutritional needs through food alone. This is where multivitamins step in as convenient and effective supplements.

In this blog, we'll explore the world of multivitamins, unraveling their benefits and how they can contribute to overall well-being.

Understanding Multivitamins

While multivitamins are not a substitute for a healthy diet, they can serve as a valuable complement, filling nutritional gaps and ensuring the body gets the essential nutrients it needs.

Benefits of Multivitamins

Overall Health Support
Comprehensive Support: Multivitamins provide a broad spectrum of vitamins and minerals, offering comprehensive support for overall health. This "nutrient insurance" helps cover potential deficiencies and ensures a more complete intake of essential nutrients.

Immune System Boost
Vitamin C and Zinc: Many multivitamins contain immune-boosting components like vitamin C and zinc. These nutrients support the immune system, helping the body defend against infections and illnesses.

Energy Production
B Vitamins: The B-complex vitamins, including B1, B2, B3, B6, and B12, are essential for energy metabolism. They help convert food into energy, supporting vitality and reducing fatigue.

Bone Health:
Vitamin D and Calcium: Multivitamins often include vitamin D and calcium, which are crucial for maintaining strong and healthy bones. This is particularly beneficial for individuals with difficulty getting enough of these nutrients from their diet or sun exposure.

Skin, Hair, and Nails:
Vitamin E and Biotin: Multivitamins containing vitamin E and biotin contribute to skin, hair, and nail health. These nutrients promote collagen production, skin elasticity, and overall aesthetic well-being.

Heart Health:
Omega-3 Fatty Acids: Some multivitamins may include omega-3 fatty acids, known for their heart-protective benefits. These essential fatty acids support cardiovascular health by promoting healthy cholesterol levels and reducing inflammation.

Mood and Cognitive Function:
Folate and Vitamin B12: Folate and vitamin B12 are essential for cognitive function and may affect mood regulation. Adequate levels of these vitamins are associated with a lower risk of cognitive decline.

Reproductive Health:
Folic Acid: Multivitamins containing folic acid are crucial for women of childbearing age. Adequate folic acid intake before and during early pregnancy reduces the risk of neural tube defects in newborns.

Multivitamins offer a convenient and effective way to ensure a well-rounded intake of essential nutrients, promoting overall health and vitality. While obtaining nutrients from a diverse and balanced diet is ideal, multivitamins can be a valuable supplement for those with specific dietary restrictions, busy lifestyles, or difficulty meeting nutritional needs through food alone.

As with any supplement, it's advisable to consult with a healthcare professional to determine individual needs and ensure compatibility with existing health conditions. Embrace the benefits of multivitamins as part of a holistic approach to wellness, supporting your body's journey toward optimal health and vitality.

FIND HIS MULTIVITAMIN HERE

FIND HER MULTIVITAMIN HERE

Creatine & Its Benefits for Optimal Performance

Wed, 15 May 2024 22:59:03 GMT

Creatine Micronized Monohydrate

Its Benefits for Optimal Performance

In sports nutrition, few supplements have garnered as much attention and acclaim as creatine. Despite its popularity, many remain curious about what creatine is and how it can enhance performance. This blog aims to demystify creatine, shedding light on the numerous benefits it brings to the table.

What is Creatine?

Creatine is a naturally occurring compound pivotal in producing energy during high-intensity activities. It comprises three amino acids—L-arginine, glycine, and L-methionine—and is primarily stored in muscles. The body can synthesize creatine, and it's also obtained through certain foods like red meat and fish.

Creatine plays a role in regenerating adenosine triphosphate (ATP), the primary energy currency of cells. ATP is rapidly depleted during short bursts of intense physical activity, such as weightlifting or sprinting. Since creatine replenishes ATP, it allows for sustained energy production and improved performance.

Benefits of Creatine

Enhanced Strength and Power

One of the key benefits of creatine is its ability to boost strength and power. By facilitating the regeneration of ATP, creatine enables individuals to exert more force during resistance training and explosive movements, leading to increased muscle strength and improved athletic performance.

Increased Muscle Mass

Creatine has been linked to muscle hypertrophy or an increase in muscle size. Due to creatine's water-attracting properties, the heightened water content in muscle cells contributes to increased cell volume, creating a more favorable environment for muscle growth and leading to a fuller, more defined appearance.

Improved Exercise Performance

Creatine can positively affect overall exercise performance in high-intensity interval training (HIIT) or endurance activities. It helps individuals push through fatigue, sustain energy levels, and perform at their best.

Faster Muscle Recovery

Creatine isn't just about performance during workouts; it also plays a role in post-exercise recovery. Studies suggest that creatine supplementation can reduce muscle cell damage and inflammation, leading to faster recovery, which is particularly beneficial for individuals with a demanding training schedule.

Cognitive Benefits

Recent research has explored the cognitive benefits of creatine. Some studies indicate that creatine may have neuroprotective effects and enhance cognitive functions such as memory and reasoning. While more research is needed in this area, the potential cognitive perks add an intriguing dimension to the overall benefits of creatine.

Creatine, often surrounded by myths and misconceptions, is a well-researched and safe supplement with many benefits. From increased strength and power to muscle growth and improved recovery, creatine has proven its effectiveness across various aspects of fitness.

As with any supplement, it's essential to consult with a healthcare professional or nutrition expert before adding creatine to your regimen. Embrace the power of creatine and unlock its potential to take your performance to new heights.

Order 100% Micronized Monohydrate Creatine Here

The Gut-Brain Axis - Its All Connected

Sun, 12 May 2024 22:30:30 GMT

The GUT-BRAIN AXIS:

it's ALL CONNECTED

Many people experience some gut-related symptoms like abdominal discomfort or diarrhea due to changes in their emotions. Is that by chance? Or maybe there is an actual connection between the gut and the brain? Well, recent studies confirmed a connection between GI function and emotions. But is this a brand-new science? Well, not quite.

The father of medicine, Hippocrates, once said: “all diseases begin in the gut.” The brain and gut communicate via immune, endocrine, and neural connection. This connection is becoming increasingly evident. More importantly, studies recognized that gut bacteria play a role in this connection and even detected a correlation between dysregulation of gut bacteria and some diseases.

We have created an E-Book just to cover these topics!

Download for free here

Unleash Your Inner Athlete: The Thrills of Fitness Competition and Community at the Annual Brickz Games

Sat, 30 Mar 2024 00:32:27 GMT

Unleash Your Inner Athlete

The Thrills of Fitness Competition and Community at the Annual Brickz Games

In the fitness world, there's nothing quite like the exhilaration of competition and the camaraderie of training alongside fellow gym enthusiasts. From pushing your limits to celebrating victories, fitness competitions like the annual Brickz Games offer a unique opportunity to test your progress, challenge yourself, and forge bonds with like-minded individuals.

The Joy of Fitness Competitions

Fitness competitions provide a platform for athletes to showcase their strength, endurance, and skills in various disciplines, from weightlifting to endurance challenges. Whether you're a seasoned competitor or a novice looking to step outside your comfort zone, these events offer an unparalleled opportunity to set goals, push your boundaries, and discover your true potential.

Testing Your Progress

One of the most rewarding aspects of fitness competition is seeing how far you've come on your journey toward health and wellness. Competing allows you to measure your progress against yourself and others, providing tangible evidence of your hard work and dedication. Whether you aim to beat a personal record, conquer a new skill, or achieve a podium finish, each competition is a benchmark of your achievements and a testament to your commitment to self-improvement.

Having Fun with Fellow Gym Members

Beyond the thrill of competition, fitness events foster community and unparalleled camaraderie. Working with a team, training alongside fellow gym members, sharing tips and encouragement, and cheering each other on during workouts create bonds beyond the gym walls. Competing at events strengthens these connections as athletes celebrate victories, support each other through challenges, and revel in the shared joy of pursuing fitness goals.

The Annual Brickz Games: A Celebration of Strength and Spirit

The annual Brickz Games stands out as a premier event that embodies the spirit of athleticism, camaraderie, and fun. Hosted by Brickz Fitness and dedicated to empowering individuals through health and fitness, the Brickz Games brings together gym members for an event of fun challenges and unforgettable experiences.

The Brickz Games features a diverse competition lineup that caters to athletes of all interests and skill levels. With the opportunity to test calisthenics endurance and overall strength, there's something for everyone to enjoy and excel at. Whether you're a seasoned competitor or a first-time participant, the Brickz Games offers a welcoming and inclusive environment where athletes can push themselves to new heights and discover their strengths.

Diverse Challenges for Every Athlete

Fitness competitions like the annual Brickz Games provide a unique opportunity to test your progress, challenge yourself, and have fun with fellow gym members. From pushing your limits to celebrating victories, these events offer a thrilling blend of competition, camaraderie, and community that enriches the fitness journey.

Visit us here for More information on the Brickz 2024 Games! Starts April 13th!

From Couch Potato to 5K/10K Champion: A Beginner's Guide to Marathon Preparation

Fri, 16 Feb 2024 01:10:12 GMT

From couch to 5/10k Champion:

A Beginner's Guide to Marathon Preparation

Are you tired of spending your weekends glued to the couch, binge-watching TV shows, and scrolling through your phone? Do you yearn for a healthier, more active lifestyle but feel overwhelmed by the thought of starting a fitness routine?

Fear not! With dedication, determination, and a sprinkle of motivation, you can transform yourself from a couch potato into a participant in a 5K or 10K marathon.

In this beginner's guide, we'll walk you through the steps to kickstart your journey to fitness and prepare for your first race.

Step 1: Set Realistic Goals

The journey from couch potato to marathoner takes time to happen. Start by setting realistic, achievable goals that align with your current fitness level and lifestyle. Whether completing a 5K charity run or conquering a 10K race, having a clear goal will keep you motivated and focused on your journey.

Step 2: Start Slow and Gradual

It's essential to ease into your training regimen to prevent injury and burnout. Begin with short, manageable workouts incorporating walking, jogging, and rest intervals. Aim for at least 30 minutes of moderate exercise most days of the week, gradually increasing the duration and intensity as your fitness improves.

Step 3: Invest in Proper Gear

Quality running shoes and comfortable workout attire can improve your training experience. Visit a specialty running store to get fitted for the right shoes that provide adequate support and cushioning for your feet. Remember essentials like moisture-wicking clothing, a supportive sports bra, and a good pair of socks to keep you comfortable during workouts.

Step 4: Follow a Training Plan

To prepare for a 5K or 10K marathon, follow a structured training plan tailored to your fitness level and goals. Many beginner-friendly programs provide a gradual progression of workouts designed to build endurance and improve running performance over several weeks. Find a plan that suits your schedule and commitment level, and stick to it consistently.

Step 5: Incorporate Strength Training and Cross-Training

While walking and running will be a significant component of your marathon preparation, pay attention to the importance of strength training and cross-training activities. Incorporating exercises that target core strength, flexibility, and overall body conditioning can help prevent injuries, improve running efficiency, and enhance overall performance. Consider adding activities like yoga, cycling, swimming, or bodyweight exercises to your weekly routine for a well-rounded approach to fitness.

Step 6: Listen to Your Body and Rest

Listen to your body's cues and prioritize rest and recovery as essential components of your training regimen. Overtraining can lead to burnout, fatigue, and increased risk of injury, so incorporate rest days into your schedule and prioritize adequate sleep and nutrition to support your body's recovery needs.

Step 7: Stay Consistent and Stay Motivated

Consistency is vital when it comes to marathon training. Stay committed to your workouts, even when lacking motivation, and celebrate your progress. Surround yourself with a supportive community of fellow marathoners, friends, and family members who can cheer you on and hold you accountable for your goals.

Step 7: Stay Consistent and Stay Motivated

Step 8: Embrace Race Day

As race day approaches, visualize yourself crossing the finish line with confidence and pride. Trust in your training and preparation, and remember to enjoy the journey and celebrate your accomplishments, regardless of your finishing time. Race day is a culmination of your hard work and dedication, so soak in the atmosphere, embrace the challenge, and revel in the sense of achievement as you cross the finish line.

Transforming from a couch potato into a 5K or 10K marathoner is a journey that requires commitment, perseverance, and a willingness to step outside your comfort zone. You can conquer your fitness goals and unlock your full potential with the right mindset, training plan, and support systems. So, lace up your shoes, hit the pavement, and embark on the adventure of a lifetime. The finish line awaits, and the journey begins now.

Interested in a Run Club? Brickz Fitness Run Club Officially Starts 3/10 For more information click here

The Phenomenon of Muscle Memory: A Guide to its Role in Fitness and Exercise

Tue, 30 Jan 2024 02:18:28 GMT

The Phenomenon of

Muscle Memory:

A Guide to its Role in Fitness and Exercise

The phrase “muscle memory” gets tossed around pretty often. But what does it really mean?

In this blog, we'll explore what muscle actually memory is, how it works, and its profound implications for fitness and exercise enthusiasts.

Understanding Muscle Memory

Muscle memory refers to the ability of our muscles to "remember" previous strength and size, even after a period of inactivity. Contrary to what the term might suggest, it's not the muscles that possess memory but rather the nervous system and the cellular adaptations within the muscle fibers.

How Muscle Memory Works

Neural Adaptations

Regular exercise makes the nervous system more efficient at recruiting muscle fibers and coordinating movements. This neural adaptation is a crucial component of muscle memory. Even during periods of reduced activity, the neural pathways forged through consistent training remain intact. When you resume training, the nervous system can quickly re-establish efficient communication with the muscles.

Satellite Cells and Myonuclei

Muscle cells, or fibers, have satellite cells that play a crucial role in muscle repair and growth. During intense training, these satellite cells contribute additional nuclei to the muscle fibers. The presence of more nuclei enhances the muscle's capacity for protein synthesis. Even if muscle mass decreases due to detraining, the surplus nuclei persist. When you resume training, this surplus accelerates the rebuilding process, leading to quicker gains in size and strength.

Implications for Fitness and Exercise

Faster Regains After a Break

One of the most evident benefits of muscle memory is the ability to regain lost strength and muscle mass more quickly after a hiatus from exercise. This can be reassuring for individuals who, for various reasons, experience interruptions in their regular workout routines.

Long-Term Fitness

Understanding muscle memory highlights the importance of consistency in a fitness journey. Even if life circumstances lead to temporary breaks from training, the positive adaptations achieved through prior workouts endure. This underscores the value of building a sustainable, long-term approach to fitness.

Varied Training Benefits

Muscle memory isn't limited to specific exercises. The adaptations extend across various movements, allowing individuals to switch up their routines without sacrificing the benefits of previous training.

Motivation and Persistence

Knowledge of muscle memory can serve as a motivational tool. Recognizing that your body can bounce back and exceed previous achievements can instill a sense of persistence and dedication to your fitness goals.

Muscle memory is a remarkable aspect of our body's response to exercise, emphasizing the importance of consistent training for long-term fitness success.

Whether returning to the gym after a break or adjusting your workout routine, understanding the mechanisms behind muscle memory can empower you to make informed decisions about your fitness journey. Embrace the resilience of your muscles, and let muscle memory guide your path to strength, vitality, and lasting health.

Fitness and PCOS: The Best Exercises for Overall Well-Being

Tue, 30 Jan 2024 01:49:36 GMT

Fitness & PCOS

The Best Exercises for Overall Well-Being

Polycystic Ovary Syndrome (PCOS) is a common hormonal disorder that affects many women worldwide. While managing PCOS involves a holistic approach, incorporating regular exercise can be a powerful ally.

In this blog, we'll explore the best types of exercise for women with PCOS, focusing on activities that support hormonal balance, weight management, and overall well-being.

Understanding PCOS and Exercise

PCOS is characterized by hormonal imbalances and insulin resistance, often leading to weight gain. Exercise can be crucial in managing these aspects, promoting insulin sensitivity, aiding in weight management, and positively impacting hormonal regulation.

Here are some of the best types of exercise for women with PCOS:

Cardiovascular Exercises
Aerobic Workouts: Engaging in aerobic exercises such as jogging, cycling, or swimming helps improve cardiovascular health and supports weight management, which is particularly important for women with PCOS.
HIIT (High-Intensity Interval Training): Short bursts of intense activity followed by rest periods can benefit insulin sensitivity and weight loss. HIIT workouts are time-efficient and can be adapted to various fitness levels.

Strength Training
Resistance Exercises: Incorporating strength training with resistance exercises, using weights or resistance bands, helps build lean muscle mass. This is essential for boosting metabolism, managing weight, and improving insulin sensitivity.
Bodyweight Exercises: Squats, lunges, and push-ups can build strength without needing external weights.

Yoga and Pilates
Mind-Body Connection: Practices like Yoga and Pilates provide physical benefits and promote mental well-being. These exercises focus on flexibility, balance, and mindfulness, which can help alleviate stress—a common factor exacerbating PCOS symptoms.

Mindful Movement
Dance and Tai Chi: Engaging in activities like dance or Tai Chi combines movement with mindfulness. These enjoyable exercises help reduce stress while promoting overall physical well-being.

Consistent Moderate Exercise
Regular Walking: Simple yet effective, regular walking can be a great starting point for women with PCOS. It's low-impact, sustainable, and supports overall health.

Tips for Exercising with PCOS

Consistency is Key: Aim for regular, consistent exercise to experience long-term benefits. Start with manageable routines and gradually progress.
Listen to Your Body: Pay attention to how your body responds to different types of exercise. Find activities that you enjoy and that align with your fitness level.
Combine Cardio and Strength: A balanced approach with cardiovascular and strength training exercises is ideal for overall health and PCOS management.
Consult with Healthcare Professionals: Before starting a new exercise regimen, especially if you have pre-existing health conditions, consult your healthcare provider or a fitness expert to ensure a safe and suitable plan.

Exercise is a powerful tool for managing PCOS, offering numerous benefits for hormonal balance, weight management, and overall well-being. By incorporating a variety of exercises that suit individual preferences and fitness levels, women with PCOS can embark on a journey toward improved health and empowerment.

Remember, every step towards a more active lifestyle is a step towards better PCOS management.

Striking the Perfect Balance: The Art of Combining Strength Training and Cardio for Optimal Fitness Results

Thu, 11 Jan 2024 01:57:49 GMT

Combining strength training & cardio

for optimal fitness results

The fitness community has been debating the effectiveness of strength training and cardio for a long time. However, balancing these two vital components is key to achieving your full fitness potential. In this blog post, we will explain the advantages of both strength training and cardio and how combining them in a strategic manner can help you achieve the best possible results in your fitness journey.

Understanding Strength Training

Building Lean Muscle

Strength training, often associated with lifting weights, resistance bands, or bodyweight exercises, is a potent tool for building lean muscle mass. As you engage in strength exercises, your muscles adapt by becoming stronger and more defined. This increased muscle mass contributes to a toned appearance and boosts your metabolism, aiding in weight management.

Bone Health and Joint Stability

Strength training is essential for enhancing bone density and joint stability. Weight-bearing exercises promote bone growth, reduce the risk of osteoporosis, and fortify connective tissues and joints, promoting overall durability and resilience.

Embracing the Cardiovascular Benefits

Heart Health and Endurance

Cardiovascular exercises, such as running, cycling, and swimming, elevate your heart rate, enhancing cardiovascular health and endurance. These activities improve the efficiency of your heart and lungs, allowing your body to transport oxygen more effectively during physical exertion.

Caloric Burn and Weight Management

Cardio workouts are great for burning calories, making them an ideal tool for weight management. Whether you're trying to lose or maintain a healthy weight, the calorie-burning benefits of cardio exercises are invaluable.

The Synergy of Strength and Cardio

Metabolic Boost

Combining strength training and cardio creates a powerful metabolic synergy. Strength training builds muscle, and muscle tissue demands more energy at rest than fat tissue. Cardio workouts, in turn, enhance your cardiovascular system's efficiency, allowing your body to deliver oxygen more effectively to working muscles. The result is an elevated metabolism that persists long after your workout.

Versatility and Variety

A balanced fitness routine with strength training and cardio is essential for optimal physical health. This approach helps you enjoy diverse activities and reduces the risk of boredom and monotony. Keeping your workouts fresh and exciting makes you more likely to stick to your fitness routine in the long term.

Crafting Your Balanced Routine

Set Clear Goals

Define your fitness goals to tailor your routine accordingly. Whether it's building strength, improving cardiovascular health, or achieving a combination of both, clarity about your objectives will guide the intensity and frequency of each component.

Integrate Both Modalities

It's important to have a well-rounded approach to your fitness that includes both strength training and cardio exercises. You can achieve this by alternating between the two on different days or combining them into one workout session. Try different formats to find a routine that best suits your preferences and lifestyle.

Achieving optimal fitness requires balance. By combining the muscle-building benefits of strength training with the heart-pumping advantages of cardio, you can create a well-rounded fitness routine that improves multiple dimensions of your health. Whether your goal is to sculpt a lean physique, increase endurance, or maintain overall well-being, the synergy of strength and cardio is essential for long-term fitness success.

So, grab your running shoes and dumbbells and embrace the transformative power of a balanced fitness routine. Your body will thank you for the dynamic harmony you've instilled into your fitness journey.

The Vital Role of Rest and Restoration in Your Fitness Journey

Thu, 11 Jan 2024 01:26:40 GMT

The vital role

of rest & restoration in your fitness journey

Rest and restoration are often neglected in the fast-paced world of fitness, where the focus is mainly on movement, progress, and pushing oneself to the limit. However, rest and restoration are not just indulgences but vital elements of a comprehensive and sustainable fitness routine. In this blog post, we will explore the crucial role of rest and restoration in enhancing physical performance, preventing burnout, and promoting overall well-being.

1. Recovery Fuels Progress

Contrary to the belief that progress is solely achieved through intense and consistent training, your body undergoes repair and growth during rest periods. When you engage in physical activity, you create microscopic muscle damage. During rest, these muscles repair and strengthen, enhancing performance and overall fitness gains.

2. Prevention of Overtraining and Burnout

Overtraining syndrome is a genuine threat to both physical and mental well-being. Pushing your body too hard without adequate rest can lead to fatigue, decreased performance, increased risk of injuries, and even mental burnout. Therefore, it is essential to incorporate rest days and lighter training weeks into your routine to provide the necessary recovery time. This will allow your body and mind to rejuvenate, preventing the negative consequences of overtraining.

3. Reduced Risk of Injuries

Continuous, high-intensity training without proper rest increases the risk of injuries. Muscles, tendons, and ligaments need time to repair and adapt to the stress during workouts. Regular rest days and sufficient sleep contribute to injury prevention by allowing your body the opportunity to recover and strengthen its structural components.

4. Optimal Mental Health

Physical health and mental health are closely related. Sufficient rest is not only important for physical recovery but also for mental well-being. Chronic fatigue and stress can lead to anxiety, depression, and other mental health problems. You can improve your physical and mental health by including rest and relaxation in your exercise regimen.

5. Improved Sleep Quality

Quality sleep is essential for overall health and is significant in your fitness journey. During deep sleep, the body releases growth hormones, aiding in muscle repair and recovery. Regular, high-quality sleep supports physical and mental resilience, optimizing your ability to perform at your best during workouts.

6. Balancing Hormones

Intense exercise can cause a temporary rise in stress hormones such as cortisol. While short-term increases in cortisol are normal and essential for training improvements, long-term elevation can negatively affect health. Sufficient rest is important to maintain hormonal balance, allowing stress hormones to return to normal and promoting overall wellness.

7. Customizing Your Rest Strategy

The ideal rest and restoration strategy can vary from person to person. It may include active recovery days, low-intensity activities, stretching, or yoga. Additionally, incorporating mindfulness practices such as meditation or deep breathing exercises can contribute to mental relaxation and restoration.

When working towards fitness goals, it's important to understand that progress is not always a straightforward journey of constant exertion. The body and mind require time to recover, repair, and adapt to their demands. Recognizing the significance of rest and restoration in your fitness routine can optimize physical performance and maintain mental well-being. So, as you prepare for your next workout, remember that taking a well-deserved rest day is not a setback but a strategic investment in your long-term health and fitness success.

Unleashing Your Potential: How Fitness Challenges Propel You Toward Your Goals

Thu, 11 Jan 2024 00:54:56 GMT

Unleashing your potential

How fitness challenges propel

you towards your goals

Starting a fitness journey can be exhilarating yet demanding. Setting goals is the first step to leading a healthier and more active lifestyle. However, maintaining enthusiasm throughout the process requires commitment, perseverance, and sometimes extra encouragement.

Engaging in fitness challenges is a highly effective way to supercharge your fitness journey. This blog post discusses how participating in these challenges can boost your motivation and help you reach your health and fitness goals.

The Power of Fitness Challenges

Set Clear and Achievable Goals

Fitness challenges typically involve specific objectives and deadlines. These goals may include completing a certain number of workouts within a month, achieving a personal best in a particular exercise, or participating in a virtual race. By providing a structured framework for your fitness goals, challenges help you establish clear and achievable targets. Having concrete objectives to work towards makes your fitness journey more meaningful and purposeful.

Create Accountability

Participating in a fitness challenge can help you stay accountable for your workout goals. Whether you do it alone or with a group, the commitment becomes public, motivating you to work harder. This external accountability can be a powerful motivator, as you are answerable to others with similar aspirations. Being part of a community and receiving support can be inspiring, especially when facing challenges or setbacks.

Variety and Fun

Monotony can be a motivation killer, especially when it comes to fitness. This is why fitness challenges often incorporate exercises and activities to prevent boredom and keep things interesting. Trying out new workouts or exploring different fitness modalities can make the journey enjoyable. The element of fun enhances motivation and makes it more likely that you will stick to your fitness routine in the long run.

Track Progress and Celebrate Milestones

Lots of fitness challenges require you to keep track of your progress. This could be counting the miles you run, the weight you lift, or the days you've exercised consistently. Keeping a record of your progress can help you celebrate your victories, no matter how small. This positive reinforcement is essential to keep you motivated and encourage you to keep working towards your goals.

Choosing the Right Challenge

Align with Your Goals

When selecting fitness challenges, choosing ones that align with your personal fitness goals is important. If improving your cardiovascular health is a priority, consider challenges focusing on endurance and aerobic exercises. On the other hand, if gaining strength is your main goal, look for challenges incorporating resistance training. By tailoring your challenges to your objectives, you can ensure that you stay on track with your fitness goals.

Consider Your Current Fitness Level

It is important to remember that while challenges are great for pushing yourself, choosing one realistic based on your current fitness level is crucial. Overcommitting yourself can lead to burnout or even injuries. Gradually increasing the intensity of your challenges as you progress will keep you engaged and prevent any setbacks.

Balancing work and fitness for busy professionals is undoubtedly challenging, but it's entirely achievable with a strategic and intentional approach. By prioritizing your health, scheduling workouts, and embracing time-efficient exercise options, you can balance your professional responsibilities and commitment to staying fit. Remember, consistency is key, and every small effort significantly benefits your career and well-being.

Building Sustainable Health: Crafting a Fitness Routine for Long-Term Success

Thu, 11 Jan 2024 00:12:01 GMT

Building Sustainable Health:

Crafting a Fitness Routine for Long Term Sucess

When it comes to leading a healthier lifestyle, it's important to focus on long-term solutions rather than quick fixes. The key is to develop habits that are sustainable and can support your well-being in the long run.

A fitness routine that is effective and sustainable will not only help you shed a few pounds or boost your energy temporarily but will also be beneficial for your overall health and well-being.

This blog post will explore how to create an effective and sustainable fitness routine for long-term success.

Define Your Why

Before starting your fitness routine, it's essential to take some time and think about what motivates you. What are the reasons that drive you to prioritize your health? Understanding your deeper motivations will help you stay committed and motivated throughout your fitness journey, making it more likely for you to stick to your routine in the long run.

Start Small and Build Gradually

One of the most common mistakes people make when starting a workout routine is to dive straight into an intense program that is difficult to maintain. This approach can lead to burnout or injury and may ultimately compromise the success of your fitness goals. A better strategy is to begin with manageable goals and gradually increase the intensity and duration of your workouts over time. This approach allows your body to adapt to the new demands being placed upon it and sets the foundation for a sustainable, long-term exercise routine.

Diversify Your Activities

Boredom can be a major obstacle on the path to long-term success in your fitness journey. Incorporating various activities is one way to keep your fitness routine engaging and interesting. This can include cardiovascular exercises, strength training, yoga, or outdoor activities such as hiking or cycling. By diversifying your routine, you will keep things exciting and ensure a more well-rounded approach to fitness.

Set Realistic Goals

While setting ambitious goals is commendable, being realistic about what you can accomplish in a given timeframe is crucial. Unrealistic expectations can lead to frustration and a higher likelihood of failure.

Prioritize Consistency Over Intensity

Consistency is key to maintaining a sustainable fitness routine. It's more effective to engage in moderate exercise on a regular basis than to do high-intensity workouts only occasionally. Find a routine that fits your lifestyle and schedule, making it easier to stick to in the long run.

Listen to Your Body

It is important to be mindful of the signals your body gives you and adjust your routine accordingly when it comes to fitness. Rest and recovery are crucial aspects of a sustainable fitness plan. If you push through pain or disregard signs of fatigue, it can lead to injuries and setbacks. So, it is vital to be kind to your body and allow it the time it needs to recover and rejuvenate.

Make It Enjoyable

If you dread your workouts, it's unlikely that you'll stick with them over time. Find activities you enjoy, whether dancing, playing a sport, or taking nature walks, when enjoyable exercise becomes a positive aspect of your life rather than a chore.

Build a Support System

A support system can significantly contribute to the sustainability of your fitness routine. Whether it's a workout buddy, a fitness class, or an online community, sharing your journey with others provides motivation, encouragement, and a sense of accountability.

Creating a sustainable fitness routine requires a long-term commitment rather than a quick fix. You can achieve this by identifying your motivations, taking small steps, adding variety, setting achievable goals, prioritizing consistency, listening to your body, making it enjoyable, and building a support system.

Remember that the journey towards a healthier lifestyle is a marathon, not a sprint. So, start by putting on those running shoes, take it one step at a time, and enjoy the transformative process of building a sustainable and long-lasting fitness routine.

Schedule your free trial with our expert trainers today!

Achieving Harmony: The Busy Professional's Guide to Balancing Work and Fitness

Thu, 23 Nov 2023 02:20:46 GMT

Achieving Harmony:

The Busy Professional's Guide

to Balancing Work and Fitness

In the fast-paced world of busy professionals, balancing a demanding work schedule and maintaining a healthy fitness routine can be a significant challenge.

The importance of staying active for physical and mental well-being is undeniable, but how does one strike a balance when time is a precious commodity?

This blog will explore practical strategies to help busy professionals integrate fitness seamlessly into their hectic lives.

1. Schedule your workouts

As you schedule meetings and appointments, prioritize your workouts by adding them to your calendar. Treat your exercise time as non-negotiable, and plan your work commitments around it. This intentional approach ensures that your fitness routine becomes a consistent part of your schedule.

2. Create a Winter Workout Routine

Cold weather and shorter days can make outdoor workouts less appealing. Develop a winter workout routine that you can do indoors. This could include home workouts, fitness classes, or activities like yoga that can be done in the comfort of your living room. Consistency is vital, so find a routine that suits your schedule and preferences.

3. Incorporate Physical Activity into your Workday

Look for opportunities to move throughout the day, even at the office. Consider taking short breaks for a brisk walk, using a standing desk, or incorporating desk exercises to keep your body active. Small, consistent movements can add up and contribute to your overall fitness.

4. Set Realistic Goals

Recognize the constraints of your busy schedule and set realistic fitness goals. Understand that some days, you may only have time for a quick workout, and that's perfectly okay. Setting achievable goals helps you stay motivated and prevents feelings of frustration.

5. Prioritize Self Care

Balancing work and fitness also involves improving your mental and emotional well-being. Ensure you get enough rest, practice stress-reducing activities, and make time for activities you enjoy outside of work and exercise. A holistic approach to self-care contributes to overall life balance.

6. Join us Virtually

For those days when making it to the gym seems impossible, having some essential home workout equipment can be a game-changer. Dumbbells, resistance bands, or a yoga mat can turn any space into a makeshift gym, allowing you to squeeze in a workout even on your busiest days.

Embracing the Chill: A Guide to Staying Motivated During Winter Months

Thu, 23 Nov 2023 02:05:59 GMT

Embrace the chill:

Your Guide to Staying Motivated

During Winter Months

As winter blankets the world in snow and darkness, the temptation to hibernate and let go of healthy habits can be overwhelming.

The seasonal shift can bring about a slump in motivation, making it challenging to stay active and engaged.

This blog will explore practical strategies to beat the winter blues and reignite your motivation to stay healthy and productive during the colder months.

1. Set Realistic Goals

Winter can be a time of reflection and planning. Take the opportunity to set realistic and achievable goals for the season. Whether it's maintaining your current fitness level, trying a new winter sport, or adopting healthier eating habits, having clear goals provides direction and motivation.

2. Create a Winter Workout Routine

3. Embrace Winter Activities

Rather than resisting the winter chill, embrace it by engaging in seasonal activities. Whether skiing, snowboarding, ice skating, or simply taking a brisk winter walk, find activities that make the most of the season. Not only will this keep you physically active, but it can also boost your mood and appreciation for winter.

4. Invest in Winter Gear

Don't let the cold weather be an excuse to stay indoors. Invest in high-quality winter gear, including warm clothing, waterproof boots, and insulated gloves. The right equipment makes it easier to brave the elements and continue outdoor activities even in chilly conditions.

5. Cultivate a Winter Mindset

Shift your mindset to see the winter months as an opportunity for personal growth and self-care. Use the season to focus on activities that bring you joy and relaxation, such as reading, cooking, or practicing mindfulness. A positive mindset can counteract the winter blues and keep you motivated.

6. Find a Workout Buddy

Teaming up with a friend or family member can provide the motivation to stay active during winter. Whether it's a gym buddy, a jogging partner, or someone to join you in winter sports, accountability, and companionship can make the colder days more enjoyable.

7. Maximize Natural Light Exposure

The reduced daylight hours in winter can impact mood and energy levels. Make a conscious effort to maximize your exposure to natural light. Take short breaks outdoors during daylight hours, position your workspace near a window, and consider using light therapy lamps to combat the effects of seasonal changes.

8. Mix up your Routine

Combat the monotony of winter by introducing variety into your routine. Try new workouts, explore different fitness classes, or experiment with winter-friendly activities you have yet to try before. Keeping things fresh and exciting can reignite your enthusiasm for staying active.

Staying motivated during the winter months is a common challenge, but with a proactive approach, you can turn the colder season into an opportunity for growth and well-being. Whether it's embracing winter activities, setting goals, or cultivating a positive mindset, there are numerous ways to overcome the seasonal slump. Remember, a healthy and active winter sets the stage for a vibrant and fulfilling spring.

Staying Active on the Go: Your Guide to Fitness During Holiday Travel

Thu, 23 Nov 2023 01:42:46 GMT

Staying Active on the Go: Your Guide to Fitness

During Holiday Travel

The holiday season often means travel, family gatherings, and festive delights.

While it's a time to relax and celebrate, staying active during your holiday travels can help you maintain your fitness goals and keep your energy levels high. In this blog, we'll explore practical tips to stay active on the go, including virtual workouts with Brickz Fitness.

1. Plan & Prioritize

Before heading to the holiday table, take a moment to plan your approach. Identify and prioritize your favorite holiday dishes, allowing yourself to indulge in moderation. Having a strategy in place will make you more mindful of your choices and less likely to succumb to overindulgence.

2. Practice Portion Control

One of the keys to maintaining a healthy balance during holiday feasts is practicing portion control. Rather than piling your plate high with every dish available, opt for smaller portions and savor each bite. This allows you to enjoy the flavors without overloading your system with excess calories.

3. Fill up on nutrient rich foods

While diving straight into the festive treats is tempting, consider starting your meal with nutrient-rich, fiber-filled foods. Load up on colorful vegetables, salads, and lean proteins before indulging in more decadent options. This contributes to your overall health and helps you feel satisfied with smaller portions of less nutritious fare.

4. Stay Hydrated

Amidst the hustle and bustle of holiday celebrations, it's easy to forget hydration. Make a conscious effort to drink plenty of water throughout the day, especially before and during meals. Staying hydrated can help control your appetite and prevent overeating.

5. Choose Mindfully

Be mindful of your choices when selecting foods from the holiday spread. Opt for lean proteins, whole grains, and fresh fruits and vegetables whenever possible. Limit your high-calorie, sugary, and overly processed food intake, and savor the season's flavors in moderation.

6. Stay Active

Don't let the holiday season become a hiatus from your regular exercise routine. Incorporate physical activity into your festivities by organizing family walks, playing outdoor games, or participating in holiday-themed fitness challenges. Staying active will help you burn extra calories and improve your overall well-being.

7. Be mindful of Alcohol Consumption

Alcoholic beverages are often a part of holiday celebrations, but they can contribute significantly to your calorie intake. If you choose to indulge, do so in moderation. Opt for lighter drink options, stay hydrated with water, and be mindful of the impact alcohol can have on your overall health and well-being.

8. Listen to your Body

Tune in to your body's signals of hunger and fullness. Eat slowly, savor each bite, and pause between servings to assess your satiety level. Listening to your body's cues will help you avoid overeating and promote a healthier relationship with food.

Navigating holiday meals with family doesn't mean sacrificing your commitment to health. By planning, prioritizing, and making mindful choices, you can enjoy the festive season without compromising your well-being. Remember, the holidays are a time to celebrate and savor special moments with loved ones, and finding a balance that works for you will ensure a happy and healthy holiday season.

A Guide to Staying Healthy During Holiday Meals with Family

Thu, 23 Nov 2023 01:25:07 GMT

A guide to Staying Healthy During Holiday Meals with Family

The holiday season is a time of joy, love, and togetherness, often centered around delicious meals shared with family and friends.

While these festive gatherings bring warmth and happiness, they can also challenge those striving to maintain a healthy lifestyle. Fear not, for balancing indulging in seasonal delights and prioritizing your well-being is possible.

This blog will explore practical tips and strategies to help you stay healthy when enjoying holiday feasts with your loved ones. .

1. Plan & Prioritize

2. Practice Portion Control

3. Fill up on nutrient rich foods

4. Stay Hydrated

5. Choose Mindfully

6. Stay Active

7. Be mindful of Alcohol Consumption

8. Listen to your Body

New Year, Realistic Fitness Goals: A Path to Lasting Success

Tue, 07 Nov 2023 00:16:32 GMT

New Year, realistic fitness goals

a path for lasting success

Hey Brickz Fam!

It's Arnold and Brittney, Owners of Brickz Fitness.

We are extremely excited for 2024 and we hope you are too. As we move forward with this year, we want to take the time to connect with our community and share our method for setting and achieving our personal and professional goals.

As the New Year approaches, we are inspired to embark on a journey toward improved health and fitness. While setting ambitious fitness goals is commendable, ensuring they are realistic is equally important. The key to sustainable progress and lasting success lies in creating achievable fitness goals tailored to your individual needs and circumstances. In this blog, we will explore the importance of setting realistic fitness goals and offer guidance on how to do so effectively.

We first look at the framing or language of what we want to accomplish and make sure we are being SMART.

First, lets explore the Pitfalls of Unrealistic Goals

Before diving into the process of setting realistic fitness goals, it's essential to understand the drawbacks of aiming too high or setting unrealistic objectives:

Burnout: Ambitious goals far from your current fitness level can lead to burnout and frustration, potentially causing you to abandon your fitness journey altogether.
Injury Risk: Pushing too hard too fast can increase the risk of injury. Overtraining and neglecting proper form can have adverse consequences on your health.
Demotivation: Failing to reach unrealistic goals can be demotivating, making it challenging to maintain a long-term commitment to fitness.
Lack of Enjoyment: Unrealistic goals may push you into exercise routines you dislike, decreasing your overall enjoyment and adherence to the program.

Setting Realistic Fitness Goals

Now, let's explore how to set achievable fitness goals for the New Year:

Assess Your Current State : Begin by evaluating your current fitness level, including your strengths, weaknesses, and any specific health concerns. Be honest with yourself about your starting point.
Define Clear Objectives : Instead of vague goals like "getting in shape," set specific, measurable, achievable, relevant, and time-bound (SMART) objectives. For example, "I want to lose 10 pounds in three months" or "I aim to increase my weekly workout frequency to four times a week."
Break Down Your Goals : Divide your fitness goals into smaller, manageable milestones. These mini-goals make your journey more approachable and allow you to celebrate small victories along the way.
Consider Your Lifestyle : Ensure your fitness goals align with your daily life. If you have a busy schedule, setting a goal to work out two hours a day may not be realistic. Tailor your goals to your lifestyle.
Seek Professional Guidance : If uncertain about what's achievable and safe, consider consulting with a fitness professional or personal trainer. They can provide expert advice and create a customized plan based on your individual needs.
Be Patient: Understand that significant changes in your fitness level take time. Avoid the pressure of quick fixes or drastic transformations and focus on gradual progress.
Stay Consistent: Consistency is key to achieving any fitness goal. Develop a workout routine and nutrition plan that is sustainable in the long run.
Enjoy the Journey: Make sure your fitness goals include genuinely enjoyable activities. Engaging in exercises or sports you like will make the journey more enjoyable and sustainable.
Track Your Progress: Record your workouts, measurements, and dietary choices. Tracking your progress can provide motivation and help you identify areas needing adjustments.

Setting realistic fitness goals for the New Year is crucial in your journey towards improved health and well-being. You can create an achievable and sustainable plan by assessing your current state, defining clear objectives, breaking down your goals, and considering your lifestyle.

Remember that patience, consistency, and enjoyment are key components of long-term success in your fitness endeavors. So, as you step into the New Year, do so with confidence, knowing that your realistic fitness goals are a path to lasting success.

We have a Smart Goal Guide that helps a lot! You can't manage what you don't measure—and you'll probably never achieve what you don't purposely and deliberately set your mind to.

It all starts with language and planning. We hope you take the first step and then let us know how it goes!

The Dynamic Duo: HIIT and Yoga - A Perfect Blend for Total Wellness

Sat, 04 Nov 2023 15:00:27 GMT

The dynamic duo : hiit & yoga

a perfect blend for total wellness

In fitness and well-being, high-intensity interval training (HIIT) and yoga are the dynamic duo of exercises. Each offers a unique set of benefits, and when combined, they create a holistic approach to fitness and wellness.

This blog will explore the incredible advantages of incorporating HIIT and yoga into your fitness routine, emphasizing how they complement each other for total body and mind wellness.

HIIT - The High-Energy Powerhouse

HIIT , or High-Intensity Interval Training, is an exercise method that alternates between short bursts of intense, heart-pounding activity and brief recovery periods. This challenging form of exercise has become increasingly popular for good reasons:

Efficient Calorie Burn : HIIT is a calorie-burning beast. Due to its intensity, it boosts your metabolism and helps you burn more calories both during and after your workout. This makes it an excellent choice for weight management and fat loss.

Time-Saving : In today's busy world, finding time for lengthy workouts can be a challenge. HIIT workouts are typically short but incredibly effective. A 30-45 minute HIIT session can provide the same benefits as a much longer, moderate-intensity workout.

Cardiovascular Health : HIIT can enhance cardiovascular health by improving your heart's efficiency and endurance. It lowers blood pressure, reduces harmful cholesterol levels, and helps manage blood sugar levels.

Versatile : HIIT exercises are incredibly versatile. You can tailor them to your fitness level and preferences, whether you prefer bodyweight exercises, cycling or running.

Yoga - The Soulful Balance

Yoga is an ancient practice that combines physical postures, breath control, and meditation. It provides a unique set of benefits, with a strong focus on mental and physical well-being:

Flexibility and Balance : Yoga enhances flexibility, balance, and joint mobility. Regular practice helps prevent injuries and improve posture.

Stress Reduction : The emphasis on deep breathing, mindfulness, and meditation in yoga calms the mind, reduces stress, and boosts mental clarity. It's a perfect antidote to the fast-paced world we live in.

Strength and Endurance : While yoga may not seem as intense as HIIT, it helps build strength and endurance. Many yoga poses require significant muscle engagement and can be challenging.

Pain Relief: Yoga has been shown to alleviate chronic pain conditions such as lower back pain, arthritis, and migraines. It can also help improve sleep quality.

The Power of Synergy

The magic happens when HIIT and Yoga are combined:

Enhanced Recovery : Yoga's focus on stretching and relaxation complements the high-intensity nature of HIIT. It aids in muscle recovery and minimizes post-workout soreness.

Balanced Mind-Body Connection: HIIT gets your heart racing, and yoga helps you reconnect with your breath and calm your mind. This combination creates a harmonious mind-body relationship.

Weight Management: HIIT torches calories, while yoga cultivates mindfulness and stress reduction. Together, they help maintain a healthy weight.

Complete Fitness: HIIT strengthens your cardiovascular system and builds lean muscle, while yoga ensures you stay flexible and injury-free.

Incorporating HIIT and Yoga into Your Routine

To reap the full benefits of this dynamic duo, consider the following tips:

Balance : Mix HIIT and yoga sessions throughout the week. For instance, you might do three HIIT workouts and two yoga sessions.
Listen to Your Body : Ensure you're allowing enough time for recovery, especially when incorporating high-intensity exercise.
Enjoy the Journey : Both HIIT and yoga offer various styles and practices. Experiment and find what works best for you and what you enjoy the most.

Integrating HIIT and Yoga into your fitness routine offers a well-rounded approach to overall health and well-being. HIIT revs up your heart rate, burns calories, and builds strength, while Yoga promotes flexibility, mindfulness, and balance.

Together, they create a synergistic effect that nurtures your body and mind, ensuring you achieve the optimal results from your fitness regimen. So, why choose one when you can have the best of both worlds?

Winter Wellness: How to Avoid Winter Weight Gain

Fri, 03 Nov 2023 01:49:09 GMT

Winter wellness:

How to avoid winter weight gain

As the days get shorter and the temperature drops, winter often brings with it the temptation to hibernate, indulge in comfort foods, and slack off on exercise.

This can lead to unwanted weight gain during the colder months. However, with the right strategies, you can maintain a healthy lifestyle and avoid winter weight gain. In this blog, we'll explore some effective tips to help you stay on track with your fitness and nutrition goals this winter.

Stay Active Indoors

One of the biggest challenges during the winter is staying active when the weather makes outdoor exercise less appealing. To combat this, consider setting up an indoor workout routine. Traveling during the holidays? No problem - You don't need a full gym – just a small space and some basic equipment like resistance bands, dumbbells, or a yoga mat. You can follow online brickz workout videos, practice yoga, or even dance your way to fitness. The key is to find activities that you enjoy to stay motivated.

Embrace Outdoor Activities

On the days when the weather permits, take advantage of outdoor activities that you can only enjoy during the winter. Activities like snowboarding, skiing, snowshoeing, and winter hiking are not only fun but also great calorie-burning exercises. Plus, the cold weather can boost your metabolism as your body works to keep warm.

Hydration Is Key

In the winter, it's easy to forget about drinking enough water because you may not feel as thirsty as you do in hot weather. However, proper hydration is crucial for weight management. Sometimes, thirst can be mistaken for hunger, leading to unnecessary snacking. Aim to drink at least eight glasses of water a day, and you can also enjoy herbal teas or warm water with lemon to stay hydrated and cozy.

Stock Healthy Snacks

When you're tempted to snack during the winter months, make sure to have healthy options readily available. Cut-up veggies, fruit slices, mixed nuts, and low-fat greek yogurt are excellent choices for satisfying your cravings without sabotaging your health goals.

Get Adequate Sleep

Quality sleep is often overlooked as a factor in weight management. Lack of sleep can disrupt your body's hunger hormones and lead to increased food cravings, particularly for high-calorie, carbohydrate-rich foods. Aim for 7-9 hours of quality sleep each night to support your overall well-being and weight control.

Manage Stress

Winter can bring increased stress due to holidays, weather-related disruptions, and other factors. Because stress can lead to emotional eating, it's important to practice stress management techniques such as deep breathing, meditation, or yoga.

Set Realistic Goals

It's essential to set realistic goals for winter. Instead of aiming for weight loss, focus on weight maintenance and overall health. Remember that the winter season is a time for reflection, self-care, and warmth, so be kind to yourself and prioritize your well-being.

Avoiding winter weight gain is achievable with a combination of mindful eating, regular exercise, proper hydration, and self-care. By staying active, making smart food choices, and managing stress, you can enjoy the winter season while maintaining a healthy lifestyle.

Remember that maintaining your weight and overall well-being is a long-term commitment, so approach it with patience and consistency.

Boost Your Immunity with Superfoods

Fri, 03 Nov 2023 00:30:52 GMT

Boost your immunity

with superfoods

As the leaves change colors and the temperature drops, the autumn season brings a variety of delicious and nutritious superfoods that can help boost your immune system. With the onset of colder weather and the increased risk of seasonal illnesses, giving your body the extra support it needs to stay healthy and resilient is essential.

In this blog, we'll explore some of the top autumn superfoods that can help bolster your immune system.

Organicland Daily Greens

This nutrient-packed supplement contains 21 organic superfoods and greens to enrich the body with complete nutrients for improved overall well-being.

Daily Greens work to boost immune functions, naturally balance hormones, support your gut health and digestion, reduce inflammation in the body, repair cells, and help with weight loss.

Adding a daily serving of OrganicLand Daily Greens to your diet is an excellent way to fortify your immune system for the autumn and beyond.

Our other favorite superfoods include:

Sweet Potatoes

Sweet potatoes are a quintessential autumn vegetable and an excellent source of beta-carotene, an antioxidant that your body can convert into vitamin A. Vitamin A is essential for maintaining the health of your skin and mucous membranes, which are your first line of defense against pathogens. Sweet potatoes are delicious and a fantastic addition to your diet for immune support.

Pumpkin

Pumpkins aren't just for carving into spooky jack-o'-lanterns; they are also an autumn superfood that can help bolster your immune system. They're rich in vitamins A and C and beta-carotene, making them a fantastic choice for keeping your immune system in top shape. Whether you roast them, make soups, or add pumpkin puree to your morning smoothie, there are countless ways to enjoy this seasonal favorite.

Apples

The adage "an apple a day keeps the doctor away" holds true during autumn. Apples are packed with vitamins, fiber, and antioxidants, including quercetin, which can help enhance the immune system's function. Whether you enjoy them as a crunchy snack or incorporate them into warm, comforting pies and crisps, apples are a versatile and immune-boosting fruit.

Cranberries

Cranberries are another autumn superfood that can enhance your immune system. They're loaded with vitamin C and antioxidants, which can help combat free radicals in your body. Fresh cranberries can be used to make sauces, while dried cranberries make a tasty addition to salads and oatmeal.

Nuts and Seeds

As the temperatures drop, incorporating nuts and seeds into your diet can provide your body with healthy fats, protein, and essential nutrients. Almonds, walnuts, pumpkin, and sunflower seeds are all excellent choices. They offer a combination of vitamins, minerals, and antioxidants that can contribute to a robust immune system.

Garlic

Garlic is a year-round superfood that becomes even more important during autumn. It has potent antiviral and antibacterial properties that can help fend off infections. Including garlic in your meals, whether roasted, minced, or used as a base for soups and stews, is a smart way to support your immune system.

Autumn is a season of transformation, and your immune system also changes as it adapts to the cooler weather and increased health risks. Incorporating these autumn superfoods into your diet can give your immune system the support it needs to stay strong and resilient throughout the season.

Remember to stay hydrated, get enough rest, and maintain an active lifestyle to complement your dietary choices. Embrace the flavors of autumn and keep your health a top priority.

Healthy Pumpkin Spice Recipes: Embrace Fall Flavors

Tue, 26 Sep 2023 02:34:34 GMT

Healthy Pumpkin Spice Recipes:

Embrace Fall Flavors

As the leaves change and the weather cools down, it's time to indulge in fall's cozy, comforting flavors. And what better way to do that than with pumpkin spice? While traditional pumpkin spice treats can be loaded with sugar and calories, we've got you covered with a collection of healthy pumpkin spice recipes that will satisfy your cravings without compromising your wellness goals. Let's dive into these delicious and nutritious fall-inspired dishes.

Pumpkin Spice Smoothie Bowl

Ingredients :

1/2 cup pumpkin puree (canned or homemade)
1/2 frozen banana
1/2 cup unsweetened almond milk
1/2 teaspoon pumpkin spice blend (cinnamon, nutmeg, cloves)
1/4 cup rolled oats
1 tablespoon honey or maple syrup (optional)
Toppings: sliced banana, chopped nuts, chia seeds, and a sprinkle of extra pumpkin spice

Instructions :

Combine the pumpkin puree, frozen banana, almond milk, pumpkin spice, and oats in a blender. Add sweetener if desired.
Blend until smooth and creamy.
Pour the smoothie into a bowl and add your favorite toppings for extra texture and flavor.

Pumpkin Spice Overnight Oats

Ingredients :

1/2 cup rolled oats
1/2 cup unsweetened almond milk
1/4 cup pumpkin puree
1/2 teaspoon pumpkin spice blend
1 tablespoon chia seeds
1 teaspoon honey or maple syrup (optional)
Sliced apples, pecans, and a dash of cinnamon for topping

Instructions :

In a jar or container, combine the rolled oats, almond milk, pumpkin puree, pumpkin spice, chia seeds, and sweetener (if using).
Stir well to ensure all ingredients are mixed thoroughly.
Seal the container and refrigerate overnight.
In the morning, top with sliced apples, chopped pecans, and a sprinkle of cinnamon.

Pumpkin Spice Roasted Chickpeas

Ingredients :

1 can (15 oz) chickpeas, drained and rinsed
1 tablespoon olive oil
1 teaspoon pumpkin spice blend
1/2 teaspoon salt
1 tablespoon honey (or maple syrup for a vegan option)

Instructions :

Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
In a bowl, toss the chickpeas with olive oil, pumpkin spice, and salt until they are well coated.
Spread the chickpeas in a single layer on the baking sheet.
Roast for 20-30 minutes or until crispy and golden brown.
Drizzle with honey (or maple syrup) immediately after removing from the oven.
Allow them to cool slightly before serving.

Pumpkin Spice Chia Pudding

Ingredients :

1/4 cup chia seeds
1 cup unsweetened almond milk
1/4 cup pumpkin puree
1/2 teaspoon pumpkin spice blend
1 tablespoon honey or maple syrup (optional)
Sliced almonds and a sprinkle of pumpkin spice for garnish

Instructions :

Whisk together chia seeds, almond milk, pumpkin puree, pumpkin spice, and sweetener (if desired) in a bowl.
Refrigerate for at least 2 hours or overnight, stirring occasionally to prevent clumping.
Serve the chia pudding topped with sliced almonds and a pinch of pumpkin spice.

With these healthy pumpkin spice recipes, you can savor the flavors of fall guilt-free. Whether you're starting your day with a nutritious smoothie bowl, enjoying a warming bowl of overnight oats, snacking on crunchy roasted chickpeas, or indulging in a creamy chia pudding, these dishes will keep your taste buds happy and your health in check throughout the pumpkin spice season. So, embrace the cozy season and get cooking!

Stress Relief for the Holiday Season: A Holistic Approach

Tue, 26 Sep 2023 02:14:42 GMT

Stress Relief for the Holiday Season:

A Holistic Approach

The holiday season is often touted as the most wonderful time of the year, but it can also be the most stressful. Between the hustle and bustle of holiday shopping, cooking, and family gatherings, it's easy to feel overwhelmed. Fortunately, there are several effective ways to manage holiday stress, and they all involve staying active. This blog explores a workout regimen, getting outside, working out with friends, and yoga as effective stress relief strategies during the holiday season.

Workout Regimen

One of the best ways to combat holiday stress is establishing and sticking to a workout regimen. Regular exercise has been shown to reduce stress hormones and trigger the release of endorphins, which are natural mood lifters. Here's how to create a workout routine that works for you:

Set Realistic Goals: Start with achievable fitness goals for the holiday season. These goals can be as simple as taking a 30-minute walk each day or committing to three days of strength training per week.

Create a Schedule: Plan your workouts ahead of time and incorporate them into your daily or weekly schedule. Consistency is key.

Mix It Up: Variety keeps things interesting. Include cardiovascular exercises, strength training, and flexibility work in your routine.

Stay Accountable: Share your goals with a friend, family member or your Brickz fam who can help hold you accountable. You can even work out together (more on that later).

Get Outside

Spending time outdoors can be incredibly refreshing and is a great way to reduce holiday stress. Nature has a calming effect, and the fresh air can help clear your mind. Here's how to make the most of the great outdoors during the holiday season:

Go for a Hike: Explore nearby hiking trails and immerse yourself in the beauty of nature. It's a wonderful way to disconnect from the chaos of the holiday season.

Embrace Winter Sports : If you live in a snowy area, consider trying skiing, snowboarding, or ice skating. These sports can be both fun and physically challenging.

Relax in a Park: Sometimes, you only need a leisurely stroll in the park. Take a moment to appreciate the changing seasons and breathe fresh air.

Work Out with Friends

Exercising with friends can make your workout sessions more enjoyable and help alleviate holiday stress. Social connections are essential for mental well-being, and combining exercise with socializing is a win-win. Here's how to incorporate friends into your fitness routine:

Join a Group Fitness Class: At Brickz we offer Group Fitness HIIT sweat sessions, semi private strength training, private training and yoga! Joining a class is a great way to make new friends while staying active.

Buddy Workouts: Find a workout buddy who shares your fitness goals. You can motivate, hold each other accountable, and enjoy quality time together.

Family Fitness: Encourage your family members to join you in workouts. A friendly game of touch football, a family bike ride, or a group yoga session can be memorable and stress-relieving .

Yoga

Yoga is a powerful practice that combines physical postures, breathing techniques, and mindfulness. It's an ideal way to alleviate holiday stress, promoting relaxation and reducing tension in the body and mind. Here's how to incorporate yoga into your holiday routine:

Home Practice: Consider setting aside a quiet space at home for your yoga practice. Plenty of online resources and apps offer guided yoga sessions for all levels.

Attend Yoga Classes: Many studios offer special holiday-themed yoga classes. These classes often focus on relaxation and stress reduction, making them perfect for the season.

Breathe and Meditate: Remember the power of deep breathing and meditation. These practices can be done anywhere, anytime, and are excellent for managing stress during hectic holidays.

This holiday season, prioritize your well-being by incorporating these stress-relief strategies into your daily life. A consistent workout regimen, spending time in nature, working out with friends, and practicing yoga can all help you manage holiday stress and find balance and serenity during this festive time of year. Remember that taking care of yourself is the greatest gift you can give to yourself and your loved ones during the holidays.

Happy Holidays

Brickz Fitness

Shedding 10 Pounds by Halloween: A Healthy Approach to Fitness and Nutrition

Tue, 26 Sep 2023 01:46:45 GMT

Shedding 10 Pounds by Halloween:

A Healthy Approach to Fitness and Nutrition

With Halloween just around the corner, many think about costumes, decorations, and treats. But what if you also want to shed a few pounds before the big day? It's entirely doable! This blog will guide you through a practical plan to help you lose 10 pounds by Halloween. We will focus on working out five times a week, implementing simple eating tips, prioritizing protein, avoiding late-night eating, and staying hydrated by distinguishing between hunger and thirst.

Workout Five Times a Week

To jumpstart your weight loss journey, regular exercise is crucial. Aim to work out at least five times a week, incorporating a mix of cardio, strength training, and flexibility exercises. Here's how to make it work:

Create a Schedule: Plan your workouts and stick to a schedule. Consistency is key to seeing results.

Variety is Vital: Don't get stuck in a workout rut. Mix up your exercises to keep things interesting and challenge your body.

Include High-Intensity Interval Training (HIIT): HIIT workouts are efficient and effective for burning calories and boosting metabolism.

Find a Workout Buddy: A workout partner can provide motivation and accountability.

Simple Eating Tips

Eating right is essential for weight loss. Instead of restrictive diets, focus on making sustainable, healthy choices. Here are some simple eating tips:

Portion Control: Pay attention to portion sizes. Use smaller plates and avoid overeating.

Prioritize Protein: Include lean protein sources like chicken, fish, tofu, and beans in your meals. Protein helps you feel full and preserves muscle mass.

Fill Up on Fiber: High-fiber foods like vegetables, fruits, and whole grains are satisfying and help control your appetite.

Cut Back on Sugars and Processed Foods: Minimize your intake of sugary snacks and processed foods, often high in empty calories.

No Eating After 8 PM

Late-night snacking can sabotage your weight loss goals. To curb this habit, establish a rule of no eating after 8 p.m. Here's why it helps:

Calorie Control: Evening snacking tends to be less nutritious and higher in calories

Improved Sleep: Eating too close to bedtime can disrupt sleep, negatively impacting your metabolism and hunger hormones.

Mindful Eating: By setting a cut-off time, you become more aware of your eating habits and distinguish between true hunger and boredom or stress-related eating.

Stay Hydrated: Hunger vs. Thirst

One of the most overlooked aspects of weight loss is proper hydration. Often, our bodies confuse thirst with hunger, leading to unnecessary snacking. Here's how to stay on top of your hydration:

Drink Water Throughout the Day: Aim to drink at least 8-10 glasses (64-80 ounces) of water daily. Carry a reusable water bottle to remind yourself to stay hydrated.

Hydrate Before Meals: Have a glass of water before meals to help control your appetite.

Monitor Your Urine: Clear or light yellow urine is a good indicator of proper hydration.

Limit Sugary Drinks: Avoid sugary beverages like soda and fruit juices, which can add empty calories and dehydrate you.

Losing 10 pounds by Halloween is an achievable goal with the right approach. Commit to regular workouts, incorporate simple eating tips, prioritize protein, avoid late-night eating, and stay hydrated by listening to your body's signals for hunger and thirst. Remember, sustainable changes are more likely to lead to lasting results, so focus on developing healthy habits that you can maintain beyond Halloween. With dedication and determination, you can celebrate the holiday feeling more beneficial and more confident.

Of course, if you need additional support and accountability, you can contact your Brickz Fitness family.

Happy Halloween!

Torch Calories and Build Muscle: The Age-Defying Benefits of Weight Lifting

Tue, 26 Sep 2023 01:15:07 GMT

Torch Calories and Build Muscle:

The Age-Defying Benefits of Weight Lifting

When it comes to fitness, one thing holds true for all ages: building muscle and torching calories through weight lifting can be transformative. Many people mistakenly believe that weightlifting is reserved for the young and athletic, but it's a fitness regimen that offers numerous advantages for people of all ages. In this blog, we'll explore how weightlifting can benefit everyone by aiding in weight loss, muscle building, and overall health.

Weight Lifting for Weight Loss

Increased Caloric Burn: Weight lifting is a potent calorie burner. Every pound of muscle burns more calories at rest than a pound of fat. Increasing your muscle mass through weight lifting boosts your metabolism, helping you burn more calories throughout the day.

Improved Fat Loss: Weight lifting, combined with a balanced diet, is an effective way to shed excess body fat. As you build muscle, your body becomes more efficient at using stored fat for energy.

Enhanced Afterburn Effect: Weight lifting can create a phenomenon known as excess post-exercise oxygen consumption (EPOC) or the "afterburn effect." After an intense weight-lifting session, your body continues to burn calories at an elevated rate as it works to repair and build muscle.

Weight Lifting for Muscle Building

Increased Muscle Mass: Muscle growth is one of the most obvious benefits of weight lifting. As you challenge your muscles with resistance training, they become stronger and larger.

Improved Strength: Weight lifting enhances functional strength, making daily activities easier and reducing the risk of injury. It can also help maintain bone density, which is particularly important as we age.

Enhanced Metabolic Health: Weight lifting helps regulate blood sugar levels, improve insulin sensitivity, and reduce the risk of metabolic disorders like type 2 diabetes.

Weight Lifting for All Ages

Seniors: Weightlifting is incredibly beneficial for older adults. It helps maintain muscle mass, bone density, and balance, reducing the risk of falls and fractures. It can also alleviate symptoms of conditions like arthritis.

Middle-Aged Adults: As we age, our metabolism naturally slows down. Weight lifting can counteract this by increasing muscle mass and metabolic rate. It's never too late to start.

Young Adults: Weightlifting provides a foundation for long-term health. Developing healthy habits early can prevent age-related muscle loss and weight gain.

Getting Started with Weight Lifting

Consult a Professional: Before beginning any weightlifting program, especially if you have underlying health concerns, consult a fitness professional or your healthcare provider.

Start Slowly: Begin with light weights and proper form to reduce the risk of injury. Gradually increase the weight and intensity as you become more comfortable.

Mix It Up: Incorporate various exercises to target different muscle groups. A well-rounded routine can help prevent plateaus and keep things interesting. Progressive Programming with your trainer to incorporate these muscle groups.

Rest and Recovery: Rest is crucial for muscle growth and injury prevention. Listen to your body and allow it to recover between sessions. Train hard & recover harder.

Weightlifting is a versatile and accessible fitness regimen that benefits individuals of all ages. Whether you want to lose weight, build muscle, or improve overall health, weightlifting can help you achieve your goals. Start slowly, be consistent, and enjoy the transformative effects of this empowering exercise. Remember, there is always time to reap the rewards of a well-structured weight-lifting program and take control of your fitness journey & try our Brickz Bodiez semi private strength training program today!

Mindfulness and Self-Care During the Holiday Season

Tue, 26 Sep 2023 00:40:32 GMT

Mindfulness and Self-Care During the Holiday Season

The fall and holiday season often conjures images of joy, celebration, and togetherness. However, this time of year can be incredibly hectic and overwhelming for many. From navigating family gatherings and holiday shopping to managing work commitments and travel plans, it's easy to get swept up in the chaos. Amid it all, prioritizing mindfulness and self-care becomes essential for maintaining mental and emotional well-being.

Mindful Moments Amidst the Rush: Mindfulness is about staying present in the moment, and it can be a powerful tool during the busy fall and holiday season. Instead of letting the rush of activities and obligations consume you, take time each day to pause, breathe, and ground yourself. Even a few minutes of deep breathing or a short meditation can help reduce stress and bring a sense of calm.

Set Realistic Expectations: One common source of stress during this time of year is the pressure to create the perfect holiday experience. It's crucial to set realistic expectations for yourself and your loved ones. Perfection is not the goal; imperfections can make the holiday season more memorable and authentic.

Prioritize Self-Care: Self-care should not be compromised during the fall and holiday seasons; it should be prioritized. Schedule moments for self-care in your calendar, whether it's a workout, warm bath, reading a book, or practicing your favorite hobby. Taking time allows you to recharge and better handle the season's demands.

Establish Boundaries: Setting boundaries is crucial for maintaining mental and emotional well-being. Be assertive about what you can and cannot commit to, and don't be afraid to say no when necessary. Boundaries help prevent burnout and maintain a sense of balance.

Practice Gratitude: Amidst the hustle and bustle, it's easy to forget the season's true spirit. Take time to reflect on what you're grateful for. Start a gratitude journal, share thankful moments with loved ones, or simply pause to appreciate the beauty of fall foliage or the joy of holiday lights.

Simplify Where You Can: Simplifying your holiday traditions and plans can be a game-changer. Consider opting for potluck dinners instead of cooking an entire feast, or try online shopping to avoid crowded stores. You'll free up more time for meaningful moments by simplifying your commitments and responsibilities.

Connect with Loved Ones: The fall and holiday season is an excellent time to strengthen your connections with loved ones. Share quality time with family and friends, whether it's through gatherings, phone calls, or video chats. Meaningful relationships can provide support and comfort during hectic times.

Maintain Healthy Habits: Don't neglect your physical health. Continue to prioritize regular exercise, balanced nutrition, and adequate sleep. These habits boost your immune system and provide the energy and resilience to navigate busy days.

The fall and holiday season can be a beautiful and fulfilling time but also overwhelming. By incorporating mindfulness and self-care into your routine, you can find balance, reduce stress, and truly savor the joyous moments of this particular season. Remember that self-care is not selfish; it's an essential act of kindness towards yourself that enables you to be more present and share the season's joy with those you love.

Safe and Effective Pre and Postnatal Fitness: Exercises for Expecting and New Moms

Mon, 25 Sep 2023 23:55:13 GMT

Safe and Effective Pre and Postnatal Fitness:

Exercises for Expecting and New Moms

Pregnancy and motherhood are incredible journeys that bring joy, excitement, and a range of physical changes to a woman's body. Staying active during pregnancy and easing back into exercise postpartum can benefit both the expectant and new moms. However, it's crucial to prioritize safety and choose activities tailored to your unique needs.

In this blog, we'll explore safe and effective pre and postnatal exercises to help you maintain and regain fitness while ensuring your and your baby's well-being.

Prenatal Exercises

Prenatal Yoga:
Prenatal yoga is a gentle yet effective way to build strength, flexibility, and relaxation during pregnancy.
Poses are modified to accommodate a growing belly and relieve common pregnancy discomforts.
Breathing techniques taught in prenatal yoga can be valuable during labor.

Swimming:
Swimming is a low-impact exercise that offers resistance and helps alleviate swelling and discomfort.
It provides full-body conditioning and lets you stay cool in the later stages of pregnancy.

Prenatal Pilates:
Prenatal Pilates focuses on strengthening the core, pelvic floor, and posture, all of which pregnancy can affect.
Exercises are modified to avoid excessive strain or pressure on the abdominal area.

Moderate-Intensity Aerobic Activity:
A simple but effective exercise, helps maintain cardiovascular fitness and is accessible to the joints.
It can be adapted to your fitness level

Postnatal Exercises:

Pelvic Floor Exercises (Kegels):
Pelvic floor exercises are crucial for postpartum recovery and preventing incontinence issues.
They help strengthen the pelvic muscles, which can become weakened during pregnancy and childbirth.

Postnatal Yoga:
Postnatal yoga classes help new moms regain flexibility and strength in a safe and supportive environment.
Focus on relaxation and stress relief can be especially beneficial for sleep-deprived mothers.

Walking with Your Baby:
Walking with your baby in a stroller is a fantastic way to exercise while bonding with your little one.
It's a gentle way to ease back into physical activity without overwhelming your body.

Deep Abdominal Exercises:
After childbirth, it's essential to rebuild core strength.
Start with gentle abdominal exercises, like pelvic tilts and heel slides, to engage the deep abdominal muscles.

Safety Tips

Always consult your healthcare provider before starting any exercise routine during pregnancy or postpartum.

Listen to your body. If an exercise feels uncomfortable or painful, stop immediately

Stay hydrated and avoid overheating during exercise.

Wear supportive footwear and clothing that allows for ease of movement.

Engage your core and maintain proper form to prevent injury.

Talk to your trainers, ask for modifications where needed

Maintaining an active lifestyle during pregnancy and gradually returning to exercise after childbirth can contribute to your physical and emotional well-being. However, safety should be your top priority. Always consult your healthcare provider and consider working with a certified fitness instructor to ensure your exercise routine is tailored to your needs. With the proper guidance, you can stay fit and healthy while nurturing your journey into motherhood.

Embracing Autumn: Balancing Food Indulgences and Good Nutrition

Mon, 25 Sep 2023 23:11:25 GMT

Embracing Autumn: Balancing Food Indulgences
and Good Nutrition

As the leaves turn vibrant shades of red and orange and the air gets crisp, there's something undeniably enchanting about the arrival of fall. With this change in season comes a delightful array of comfort foods and seasonal treats that can make it challenging to maintain a healthy diet. However, the key to enjoying autumn flavors while still nourishing your body is finding the right balance between food indulgences and good nutrition.

Embrace Seasonal Produce: One of the best ways to achieve a balanced fall diet is to prioritize seasonal fruits and vegetables. Autumn brings a bountiful harvest of nutritious options, including apples, pears, pumpkins, sweet potatoes, and Brussels sprouts. Incorporating these fresh and locally sourced ingredients into your meals supports your health and celebrates the season.

Practice Portion Control: Indulging in your favorite fall treats is acceptable, but moderation is vital; rather than completely denying yourself the pleasure of pumpkin pie or caramel apples, practice portion control. Savor a smaller slice of pie or share a caramel apple with a friend. This way, you can enjoy fall flavors without overloading with calories.

Homemade Goodness: Making your favorite autumn treats from scratch allows you to control the ingredients and make healthier substitutions. Consider baking whole-grain pumpkin muffins, using natural sweeteners like honey or maple syrup, and replacing butter with more beneficial fats like avocado or Greek yogurt.

Balance with Nutrient-Rich Foods: Ensure your diet includes a variety of nutrient-rich foods. Pair indulgent dishes with nutrient-dense options such as salads, lean proteins, and whole grains. Prioritize your protein! This balance ensures that your body receives essential vitamins and minerals even when you're enjoying comfort foods.

Stay Hydrated: Amidst the enticing aromas of fall dishes, it's easy to forget the importance of staying hydrated. Water is essential for digestion, metabolism, and overall well-being. Try warm herbal teas or infused water with seasonal ingredients like apples and cinnamon for a flavorful and hydrating twist.

Get Active: Fall is an excellent time to engage in outdoor activities like hiking, biking, or walking briskly. The cooler weather is refreshing, making it easier to stay active. Regular exercise helps burn off extra calories and boosts your mood and energy levels.

Plan Your Indulgences: Rather than impulsively giving in to every craving, plan your indulgences. Mark specific occasions or weekends as "treat days" when you can guilt-free enjoy your favorite comfort foods. This approach helps you stay in control and appreciate the indulgence even more.

Mindful Eating: Practice mindful eating by savoring each bite and paying attention to hunger and fullness cues. Eating slowly allows you to enjoy your food more thoroughly and prevents overeating.

Seek Healthy Alternatives: Explore healthier alternatives to your favorite fall snacks. Swap out chips for roasted pumpkin seeds, or choose air-popped popcorn seasoned with herbs. These swaps satisfy cravings without compromising on nutrition.

Balancing food indulgences and good nutrition during the fall season is achievable with planning and mindfulness.

By incorporating seasonal produce, practicing portion control, making homemade treats, and staying active, you can savor the flavors of autumn while nourishing your body. Remember that it's not about depriving yourself but finding the perfect equilibrium to enjoy the best of both worlds: fall's delectable delights and a commitment to good nutrition.

Enjoy this Healthy Pumpkin Pie by your Brickz Fam ��

Ingredients

Vanilla Greek yogurt (used two good)

Pumpkin Pie Stevia Flavor (Organicland)

Keebler mini pie crust

Reddi whip zero sugar

Biscotti cookie for crumble on top (or cookie or choice)

Instructions

In a bowl measure 2.5oz Greek yogurt

Add 4g reddi whip

Add 1/2 scooop or to taste pumpkin pie flavor

Stir and mix together

Once mixed place yogurt mix into your mini pie crust

I topped with 1g additional of reddi whip and less that 1g of cookie crumble

This hit the spot for all my pumpkin lovers ��

Macros per pie

151 calories

6.8g Fat

14.9g Carbs

6.7g Protein

Now you can enjoy a guilt free pumpkin pie this holiday season ��

Maximizing Workouts with Heart Rate Training Zones and MyZone

Mon, 25 Sep 2023 22:28:50 GMT

Maximizing Workouts

with Heart Rate Training Zones and MyZone

Understanding your body's response to exercise is vital for getting the most out of your workouts. One practical approach to optimizing your training regimen is incorporating heart rate training zones. These zones provide valuable insights into the intensity of your workouts, helping you tailor your efforts to achieve specific fitness goals. And with technology like MyZone, tracking and optimizing your activities has become more accessible and efficient.

Understanding Heart Rate Training Zones

Heart rate training zones are predetermined ranges of heartbeats per minute (BPM) that correspond to different levels of exercise intensity. These zones help individuals gauge their effort during workouts and ensure they're pushing themselves appropriately for their fitness goals. The commonly recognized heart rate zones are:

Resting Zone (50-60% of Max Heart Rate): This zone represents your resting heart rate and is typically used for recovery and gentle warm-ups.

Fat-Burning Zone (60-70% of Max Heart Rate): Your body predominantly burns fat for energy, making it ideal for longer-duration workouts focused on fat loss.

Aerobic Zone (70-80% of Max Heart Rate): Training in this zone improves cardiovascular endurance and stamina. It's excellent for overall fitness and burning calories.

Anaerobic Zone (80-90% of Max Heart Rate): This higher-intensity zone improves your anaerobic threshold and increases your fitness level.

Maximal Zone (90-100% of Max Heart Rate): This zone, reached during intense bursts of activity, is used to build maximum performance capacity and speed.

Optimizing Workouts with MyZone

MyZone is a wearable fitness tracker with real-time heart rate monitoring and comprehensive data analysis. It takes heart rate training zones to the next level by providing personalized feedback, tracking your effort, and enabling you to optimize your workouts more effectively. Here's how to make the most of it:

Set Up Your MyZone: Start by pairing your MyZone belt or armband with the companion app. Input your age, gender, and fitness level to calculate your max heart rate and personalized training zones accurately.

Real-Time Monitoring: During your workout, MyZone continuously tracks your heart rate and displays your effort level as a percentage of your maximum heart rate on compatible devices, making it easy to stay in the desired zone. Where your monitor inside Brickz or outside!

Effort Points: MyZone awards points based on your heart rate's percentage of your maximum. This gamification aspect motivates your workouts, encouraging you to earn more points by pushing harder.

Feedback and Analysis: Review the MyZone app's data after your workout. You can see which ones you spent the most time in, how many calories you burned, and even analyze your overall progress over time.

Goal Setting: Set specific fitness goals within the app, such as completing several Effort Points weekly or spending more time in a particular heart rate zone. MyZone will help you track your progress toward these goals.

Community and Challenges: MyZone fosters a sense of community by allowing you to connect with friends and participate in challenges together. This social aspect can boost motivation and accountability.

Benefits of Heart Rate Training Zones and MyZone

Personalized Workouts: Training within your optimal heart rate zones ensures that you're pushing yourself appropriately for your goals, whether weight loss, endurance, or strength building.

Efficient Fat Burning : Utilizing the fat-burning and aerobic zones helps maximize calorie burn and improve cardiovascular health.

Avoiding Overtraining: Monitoring your heart rate prevents overexertion, reducing the risk of injury and burnout.

Measurable Progress: MyZone's data tracking lets you see your improvement over time, providing motivation and a sense of accomplishment.

Engaging Workouts: The gamified experience of earning Effort Points with MyZone adds an element of fun and competition to your fitness journey.

Incorporating heart rate training zones into your workouts and a tool like MyZone can significantly enhance your fitness routine. By training smarter within specific heart rate ranges, you can work towards your goals efficiently while minimizing the risk of overexertion. MyZone's real-time monitoring, feedback, and community features make it a valuable companion on your fitness journey, helping you stay motivated and engaged as you strive for better health and fitness.

Visit us today @ Brickz and start tracking your workouts inside & outside the gym!

Wholesome Delights: Perfect Healthy Recipes for a Vibrant Labor Day Picnic

Thu, 10 Aug 2023 14:15:13 GMT

Wholesome delights

healthy recipes for a vibrant labor day

As Labor Day approaches, the allure of picnics and outdoor gatherings beckons us to relish the last rays of summer. While indulgent treats often take center stage, there's no reason your picnic can't be delicious and health-conscious. This blog brings you a curated selection of perfect healthy recipes to add flavor and nutrition to your Labor Day picnic, ensuring your celebration is as nourishing as enjoyable.

1. Quinoa Salad with Fresh Herbs and Veggies: A Burst of Color and Goodness

Create a vibrant quinoa salad with fresh herbs, colorful bell peppers, cherry tomatoes, cucumbers, and red onions. Dress it with a zesty lemon vinaigrette for a wholesome and satisfying dish rich in protein and fiber.

2. Veggie-Stuffed Whole Wheat Wraps: A Hearty and Tasty Choice

Opt for whole wheat wraps filled with grilled or roasted vegetables like bell peppers, zucchini, spinach, and mushrooms. Enhance the flavor with a smear of hummus or a dollop of Greek yogurt for added creaminess.

3. Hummus and Veggie Platter: A Nutrient-Packed Starter

Prepare a platter of crisp and colorful veggies—carrot sticks, cucumber slices, bell pepper strips, and cherry tomatoes—to dip into a bowl of homemade hummus. This appetizer is not only delicious but also packed with vitamins and minerals.

4. Fresh Fruit Skewers: Nature's Sweet Treat

Serve up the sweetness of nature with fresh fruit skewers—thread watermelon, pineapple, grapes, and berries onto skewers for a visually appealing and refreshing dessert.

5. Greek Yogurt Parfait: Creamy and Wholesome Indulgence

Layer Greek yogurt with granola, mixed berries, and a drizzle of honey for a deliciously creamy parfait. This dessert-like treat is high in protein and offers a satisfying balance of flavors.

6. Cucumber and Tomato Salad: A Refreshing and Light Option

Create a refreshing salad with sliced cucumbers, cherry tomatoes, red onions, and fresh herbs. Dress lightly with olive oil, lemon juice, and a sprinkle of salt for a crisp and tangy side.

7. Baked Sweet Potato Fries: Satisfyingly Crispy and Nourishing

Swap traditional potato chips for baked sweet potato fries. Slice sweet potatoes into thin strips, toss them with olive oil and seasoning, and bake until crispy for a guilt-free snack.

8. Grilled Chicken Skewers with Tzatziki Sauce: Protein-Packed Delight

Marinate lean chicken pieces in a blend of herbs and spices before threading them onto skewers and grilled to perfection. Serve with a side of homemade tzatziki sauce for a protein-rich dish.

9. Fruit-Infused Water: Hydration with a Twist

Stay refreshed by preparing fruit-infused water. Fill a pitcher with water and slices of citrus fruits, berries, and herbs like mint or basil. This naturally flavored water is both hydrating and visually appealing.

10. Dark Chocolate-Dipped Strawberries: A Sweet and Guilt-Free Finale

Indulge in a touch of sweetness with dark chocolate-dipped strawberries. Dark chocolate offers antioxidants, and when paired with juicy strawberries, it becomes a delightful treat with a healthful twist.

As you embark on your Labor Day picnic adventure, remember that health-conscious choices can be as delectable as their more indulgent counterparts. These wholesome recipes nourish your body and contribute to the joy of sharing good food and memorable moments with loved ones. So, pack up your picnic basket with these delightful options, bask in the great outdoors, and savor the flavors of a Labor Day celebration that's as vibrant and revitalizing as the season itself.

Harnessing Unity and Motivation: The Transformative Power of Group Fitness Classes

Wed, 09 Aug 2023 01:34:51 GMT

Harnessing Unity & Motivation

The Transformative Power of Group Fitness Classes

In a world that often emphasizes individual pursuits, the allure of group fitness classes shines as a beacon of camaraderie, motivation, and transformation. Beyond the physical benefits of exercise, the collective energy and shared commitment within these classes create a unique environment that fosters personal growth and a sense of belonging. In this blog, we delve into the profound impact of group fitness classes, exploring how they empower, motivate, and uplift individuals to achieve their wellness goals like never before.

1. Unity in Diversity: A Sense of Belonging

Group fitness classes transcend age, background, and fitness levels, bringing together a diverse community of individuals with a common goal—improving their health and well-being. This sense of belonging and shared purpose can alleviate isolation and create lasting bonds beyond the workout.

2. Accountability and Commitment: A Powerful Duo

Committing to a group fitness class makes you accountable to yourself and the entire group. This external accountability is a powerful driving force, encouraging you to show up and give your best effort even when motivation wanes.

3. Motivation Amplified: The Energy of the Group

The energy of a group is contagious, fueling your determination and pushing you beyond your comfort zone. The cheers, high-fives, and words of encouragement from the instructor and fellow participants create an atmosphere of motivation that can make the difference between pushing through or giving up.

4. Structured and Varied Workouts: Expert Guidance

Certified instructors who design structured and varied workouts typically lead group fitness classes. This ensures that participants receive expert guidance, preventing the risk of injury and ensuring effective results.

5. Goal Achievement: Progress at Your Pace

Whether your goal is weight loss, increased strength, improved cardiovascular fitness, or stress reduction, group fitness classes provide a supportive environment where you can progress at your own pace. Modifications are often offered, allowing participants of all fitness levels to benefit.

6. Boosted Confidence: Celebrating Achievements

As you conquer new challenges and witness your progress, your self-confidence soars. Each small achievement—completing a challenging routine or holding a yoga pose—builds a sense of accomplishment that carries over into other areas of your life.

7. Fun and Variety: Breaking the Monotony

The monotony of solo workouts can be demotivating, but group fitness classes inject an element of fun and variety. From dance-inspired routines to high-intensity interval training, the diversity of class options ensures that there's something for everyone.

8. Stress Relief and Mental Well-Being: A Holistic Approach

Group fitness classes don't just focus on the physical; they also prioritize mental well-being. The endorphins released during exercise contribute to stress relief, improved mood, and enhanced cognitive function.

9. Shared Success: Celebrating Together

Accomplishments are more rewarding when shared with others. In a group fitness class, your peers celebrate your successes, creating a positive feedback loop that motivates you to strive for greatness.

10. Lifelong Habits: A Lasting Impact

Participating in group fitness classes can cultivate a love for physical activity that extends beyond the class itself. It can encourage you to adopt a healthier lifestyle and incorporate regular exercise into your daily routine.

The allure of group fitness classes goes beyond the physical benefits of exercise. These classes create a supportive community, inspire accountability, and propel individuals toward their wellness goals with unwavering motivation.

By harnessing the power of unity, the energy of the group, and the guidance of expert instructors, you embark on a journey of transformation that impacts not only your physical health but also your mental well-being and sense of belonging.

So, whether you're a fitness enthusiast or a beginner, consider joining a group fitness class to experience firsthand its transformative power.

Building a Strong Foundation: The Power of Core Training for Balance, Stability, and Beyond

Tue, 08 Aug 2023 23:52:52 GMT

Building a Strong Foundation

In the realm of fitness and athleticism, the core stands as the epicenter of strength and stability. Often misconstrued as merely the abdominal muscles, the core encompasses a complex network of muscles that extend from the pelvis to the shoulders, forming a robust foundation for all body movements. This blog dives deep into the significance of core training, shedding light on how it not only cultivates balance and stability but also ripples positive effects across various facets of our physical well-being.

Understanding the Core: Beyond Six-Pack Abs

The core is far more intricate than the elusive six-pack abs commonly associated with it. It comprises several muscle groups, including the rectus abdominis (front of the abdomen), obliques (sides), transverse abdominis (deep stabilizer), and multifidus (back stabilizer). Additionally, it involves muscles such as the erector spinae, pelvic floor, and even the diaphragm. Collectively, these muscles work in synergy to provide the foundation for posture, movement, and balance.

The Crucial Role of Core Training

Enhanced Balance and Stability: Core muscles stabilize during dynamic movements and everyday activities. Strengthening these muscles improves proprioception—the body's sense of its position—and helps prevent falls and injuries, especially in activities like running, cycling, and even simple tasks like walking on uneven surfaces.

Improved Posture: A strong core supports the spine's proper alignment, which is integral to maintaining good posture. A misaligned spine can lead to various issues, such as back pain, neck strain, and reduced movement efficiency.

Injury Prevention: A stable core helps distribute forces evenly throughout the body, reducing the risk of overuse injuries. It acts as a natural "brace" during weightlifting, protecting the spine from excessive strain.

Functional Strength: Core training enhances functional strength, leading to better performance in various sports and activities. Whether lifting weights, practicing yoga, or playing basketball, a strong core contributes to power and agility.

Transfers to Other Exercises: Many exercises and movements require core engagement as a foundation. A strong core is essential for proper form and maximal performance, from squats and deadlifts to yoga poses and kettlebell swings.

Beyond Physical Benefits: Mental and Everyday Gains

Increased Confidence: As core strength improves, so does overall body awareness. This newfound awareness can lead to increased self-confidence and a positive body image.

Mind-Body Connection: Core training encourages a deeper connection between the mind and body. Concentrating on engaging and activating specific core muscles during exercises fosters mindfulness and body consciousness.

Reduced Lower Back Pain: Core strength often correlates with reduced lower back pain, as a strong core stabilizes the spine and alleviates strain on the lumbar region.

Improved Breathing: The diaphragm, a key core component, plays a pivotal role in breathing. A well-conditioned core can improve breathing patterns and lung capacity.

Incorporating Core Training into Your Routine

Variety: Core training isn't limited to crunches. Incorporate a mix of exercises such as planks, Russian twists, leg raises, and bridges to engage different core muscles.

Balance Challenges: Utilize balance tools like stability balls, Bosu balls, and wobble boards to add an extra dimension of challenge to your core exercises.

Functional Movements: Focus on exercises that mimic real-life movements. For example, lifting a weight from the ground or twisting to pick something up.

Consistency: Like any fitness endeavor, consistency is key. Aim to incorporate core exercises into your routine at least 2-3 times weekly.

Progressive Overload: Gradually increase the intensity of your core workouts by adding resistance, increasing repetitions, or extending the duration of holds.

Core training is far more than aesthetics—it's about creating a strong foundation that radiates through every facet of your physical and mental well-being.

A strong core is a gateway to a more resilient, confident, and capable you, from bolstering balance and stability to enhancing posture and functional strength.

So, whether you're an athlete striving for peak performance or improving their overall quality of life, investing in core training is a step toward achieving a more balanced, stable, and empowered self.

Unveiling the Gut-Exercise Nexus: How Gut Health Impacts Exercise Performance

Tue, 08 Aug 2023 23:05:30 GMT

GUT HEALTH

& How it Impacts Exercise Performance

The intricate relationship between gut health and exercise performance has garnered significant attention in health and wellness.

While maintaining a balanced gut for overall well-being is not new, recent research has illuminated the profound impact of gut health on athletic prowess and exercise outcomes.

This blog post delves into the connection between gut health and exercise performance, exploring the scientific underpinnings, practical implications, and steps to optimize both for a healthier, more robust lifestyle.

The Gut Microbiota: A Thriving Ecosystem Within

The gut microbiota, a diverse community of trillions of microorganisms residing in the gastrointestinal tract, plays a pivotal role in digestion, nutrient absorption, and immune system regulation. This ecosystem comprises bacteria, viruses, fungi, and other microorganisms that coexist harmoniously to maintain gut health.

Emerging research has highlighted that the gut microbiota impacts digestive health and extends its influence to various physiological processes throughout the body, including exercise performance. The composition and diversity of these microorganisms are closely tied to factors like diet, lifestyle, genetics, and environmental exposures.

Gut Health's Impact on Exercise Performance

Nutrient Absorption: A well-balanced gut microbiota contributes to efficient nutrient absorption, ensuring that essential vitamins, minerals, and energy substrates are effectively assimilated into the body. This directly impacts an athlete's ability to recover, adapt, and perform optimally during training and competitions.

Inflammation and Immunity: The gut microbiota plays a crucial role in modulating inflammation and immune responses. A healthy gut microbiome can help regulate inflammation, reducing the risk of chronic inflammation that might impede exercise recovery and performance.

Energy Metabolism: Certain gut microbes ferment dietary fibers and produce short-chain fatty acids (SCFAs). These SCFAs have been linked to improved energy metabolism and enhanced endurance performance in athletes.

Neurological Connection: The gut-brain axis, a bidirectional communication pathway between the gut and the brain, influences mood, cognitive function, and even motivation to exercise. A balanced gut microbiome can positively affect neurotransmitter production, potentially enhancing an athlete's mental resilience and focus during training.

Mitochondrial Function: Recent studies have suggested a connection between gut health and mitochondrial function, the energy-producing powerhouses of our cells. Healthy gut bacteria may contribute to optimal mitochondrial function, improving an athlete's aerobic capacity and overall endurance.

Optimizing Gut Health for Enhanced Exercise Performance

Diverse Diet: Consuming a wide variety of whole foods rich in fiber, prebiotics, and fermented foods can promote gut microbial diversity. Incorporate foods like vegetables, fruits, whole grains, legumes, yogurt, kefir, sauerkraut, and kimchi.

Probiotics and Prebiotics: Probiotics are live beneficial bacteria that can be consumed through supplements or certain foods. Prebiotics are non-digestible fibers that nourish these beneficial microbes. Consider incorporating probiotic-rich foods and prebiotic sources like garlic, onions, and bananas.

Hydration: Staying adequately hydrated supports digestion and nutrient absorption. Water is crucial for maintaining a healthy gut environment.

Balanced Training and Recovery: Intense exercise can impact gut health. Ensure adequate recovery, manage stress, and incorporate low-intensity exercises like yoga, which may support gut health.

Personalized Approach: Each individual's gut microbiota is unique. Factors such as genetics, diet, and lifestyle influence its composition. Consulting a healthcare professional can provide personalized recommendations.

The connection between gut health and exercise performance underscores the importance of a holistic approach to wellness.

By nurturing a diverse and balanced gut microbiota through dietary choices, hydration, and lifestyle practices, athletes and fitness enthusiasts can unlock untapped energy, endurance, and overall performance reserves.

Understanding this intricate interplay between the gut and exercise can pave the way for a future where optimal health and athletic achievement go hand in hand.

Happy 6th Birthday!

Wed, 02 Aug 2023 22:38:52 GMT

happy 6th birthday

brickz fit fam!

�� Happy Birthday to Us! Celebrating Another Year of Growth and Success! ��

We're thrilled and honored to announce that it's our birthday! Today marks another incredible year of growth, achievements, and serving our amazing community. As we blow out the candles, we can't help but reflect on the remarkable journey we've had so far, and it's all thanks to YOU!

A Celebration of Milestones: This birthday is more than just a number; it's a celebration of reaching milestones, overcoming challenges, and creating lasting memories together. We cherish every moment shared with each one of you, and we are filled with gratitude for your unwavering support and loyalty throughout the years.

Our Commitment to You: As we enter this new chapter, we reaffirm our commitment to providing the best possible experience for each and every member of our community. Your satisfaction, progress, and happiness are at the core of our mission, and we will continue to innovate, improve, and grow to meet your needs.

A Journey of Transformation: Looking back on our journey, we've witnessed countless inspiring transformations, remarkable achievements, and stories of perseverance from all corners of our community. We are deeply humbled to have played a part in these life-changing moments, non scale victories, personal records as they fuel our passion to keep pushing forward.

Join Us in the Celebration: This birthday is not just about us; it's about the collective power of our community. So, let's celebrate together! Join us for a month of exciting festivities, & giveaways!

Save the Date Saturday, September 30 ^th is our Birthday Party! More info to come!

A Heartfelt Thank You: We extend our heartfelt gratitude to each and every one of you for being part of our journey. Your trust, loyalty, and dedication have made this birthday possible, and we promise to continue being the best version of ourselves for you.

To Many More Birthdays: As we blow out the

candles on our birthday cake, we make a wish for many more years of growth,

success, and meaningful connections. Together, we'll achieve greatness,

overcome challenges, and embrace every opportunity for growth and improvement.

Brickz Fit Fam Thank you for making this celebration so special! ��

With warmest regards,

Arnold, Brittney & The Brickz Team!

Healthy Back-To-School Meal Prep Ideas

Thu, 27 Jul 2023 13:22:45 GMT

Healthy back to school

meal prep ideas

As the back-to-school season approaches, it's time to plan for success in all aspects of life, including maintaining a healthy diet. Eating nutritious meals fuels our bodies and sharpens our minds, helping us excel in academic and extracurricular activities.

This blog will explore some easy and delicious meal prep ideas to keep you energized and focused throughout the coming busy school days.

Mason Jar Salads

Mason jar salads are a perfect grab-and-go option, ensuring you get your daily dose of vegetables and essential nutrients. Layering the ingredients correctly is the key to making these salads last all week.

Start with the dressing at the bottom, followed by sturdy vegetables like cucumbers and carrots.
Add proteins like grilled chicken, chickpeas, or tofu, and top it off with leafy greens.
Seal the jar tightly and refrigerate.
When you're ready to eat, simply shake the jar to mix the ingredients, and your fresh and crisp salad is ready to enjoy.

Bento Box Lunches

Bento box lunches are not only visually appealing but also incredibly versatile. Create a balanced meal by dividing the box into compartments and filling them with nutritious foods. Include whole grains like quinoa or brown rice, lean proteins like turkey slices or edamame, and various colorful fruits and veggies. Add some nuts or seeds for healthy fats and a small treat like dark chocolate for a delightful touch. Bento boxes offer a great way to explore different flavors and textures while maintaining a well-rounded diet.

Overnight Oats

Overnight oats are a lifesaver for busy mornings. Combine rolled oats with your choice of milk (dairy or plant-based), Greek yogurt, chia seeds, and a touch of sweeteners like honey or maple syrup. Mix in fruits such as berries, sliced bananas, or diced apples. Store the mixture in an airtight container in the refrigerator overnight. On your way to school in the morning, you'll have a delicious, no-cook breakfast ready to grab and enjoy. Overnight oats are tasty and packed with fiber, keeping you full and focused until lunchtime.

Veggie-Packed Wraps

Wraps are an excellent sandwich alternative. Load whole-grain tortillas with hummus or avocado spread as the base, and layer on colorful vegetables like spinach, bell peppers, grated carrots, and sliced cucumbers. Add lean proteins such as grilled chicken and turkey or plant-based alternatives like falafel. Roll the wrap tightly and cut it in half for a satisfying lunch.

Pre-portioned Snack Packs

For those between-meal cravings, pre-portioned snack packs can save the day. For indulgence, prepare small containers with a mix of nuts, dried fruits, whole-grain crackers, and dark chocolate squares. Snack packs help you control portion sizes and resist reaching for less healthy options.

As you embark on a new school year, prioritize your health and well-being by embracing these healthy meal prep ideas by dedicating a little time each week to plan and prepare nutritious meals to nourish your body and set you up for success. Eating well fuels your brain, boosts energy levels, and enhances your overall well-being. So, prepare, pack, and savor these delicious and wholesome meals as you seize the opportunities ahead.

Have a happy & healthy school year friends & family

-XOXO Brickz

Macros: What They Are and Why They Matter

Thu, 27 Jul 2023 12:53:13 GMT

Macros: what they are &

why they matter

Regarding health and fitness, there's a lot of buzz around counting macros. But what exactly are macros, and why are they so important?

Macros, short for macronutrients, are the three primary nutrients that provide energy: carbohydrates, proteins, and fats. Balancing these macros is a powerful tool for optimizing your diet, achieving fitness goals, and overall well-being.

In this blog, we'll explain what macros are, why they matter, and how you can harness their potential for a healthier and fitter you.

Macros Unveiled: The building blocks of nutrition

Carbohydrates : Carbs are the body's primary source of energy. They come in two forms: simple carbs (sugars) in fruits and processed foods and complex carbs (starches and fiber) in whole grains, vegetables, and legumes. Carbs provide the quick energy needed for workouts and daily activities.

Proteins : Proteins are essential for building and repairing tissues, including muscles, enzymes, and hormones. They are made up of amino acids, the building blocks of life. Protein-rich foods include meat, fish, poultry, eggs, dairy, legumes, nuts, and seeds.

Fats : Fats are a concentrated energy source crucial in hormone regulation, cell structure, and nutrient absorption. Healthy fat sources include avocados, nuts, seeds, olive oil, and fatty fish like salmon.

Protein is necessary to live because it contains amino acids needed to develop and maintain muscles & bones.

Why Macros Matter in Health and Fitness

Tailored Nutrition: Counting macros allows you to customize your diet to suit your needs and goals. Whether you aim for weight loss, muscle gain, or enhanced athletic performance, adjusting your macros can help you achieve the desired results.

Energy Balance: Balancing macros helps maintain an optimal energy balance. Consuming more calories than your body needs can lead to weight gain, while a calorie deficit promotes weight loss. The right macros help you manage your calorie intake effectively.
Muscle Building and Repair: Protein is critical for muscle repair and growth. Athletes and fitness enthusiasts often focus on sufficient protein intake to support their exercise routines and enhance recovery.

Sustained Energy: By consuming a balanced combination of macros, you provide your body with a steady energy supply throughout the day. Carbs fuel quick bursts of energy, while fats offer a more sustained fuel source.

Hormone Regulation: Healthy fats are vital in hormone production and balance. Ensuring you consume enough fats in your diet helps maintain optimal hormonal function.

How to Optimize Your Macros for Health and Fitness

Determine Your Goals: Identify your fitness goals, whether weight loss, muscle gain, or improved athletic performance. Different goals may require adjustments to your macro ratios.

Calculate Your Macros: Use online calculators or seek guidance from a nutritionist to calculate your ideal macro breakdown based on your goals, age, weight, activity level, and body composition.

Track Your Intake: Keep a food diary or use mobile apps to track your daily food intake. This helps you stay accountable and ensures you're meeting your macro targets.

Choose Quality Foods: Focus on whole, nutrient-dense foods that balance macros well. Aim for colorful fruits, vegetables, lean proteins, and healthy fats.

Be Flexible: While tracking macros can be beneficial, remember to maintain a healthy and balanced relationship with food. Allow yourself occasional treats and practice mindful eating.

Understanding macros is a powerful tool for optimizing your health and fitness journey. By tailoring your nutrition to meet your goals and consuming a balanced mix of carbohydrates, proteins, and fats, you can fuel your body for success.

Understanding Muscle Hypertrophy

Thu, 27 Jul 2023 12:39:23 GMT

Understanding muscle hypertrophy

Muscle Hypertrophy Explained:

Muscle hypertrophy, the muscle growth process, is a fascinating and sought-after phenomenon for fitness enthusiasts and athletes. Whether you're a bodybuilder aiming for massive gains or a regular gym-goer looking to tone up, understanding muscle hypertrophy is essential for tailoring your workouts and achieving your fitness goals. In this blog, we will delve into the science behind muscle hypertrophy, the factors influencing its development, and practical strategies to maximize your gains.

Muscle hypertrophy is the enlargement of muscle fibers, increasing muscle size and strength. It occurs in response to resistance training, where muscles are subjected to stress or load beyond their accustomed levels. The process involves a complex interplay of cellular and molecular mechanisms that lead to muscle repair and growth.

Types of Muscle Hypertrophy

There are two primary types of muscle hypertrophy:

Myofibrillar Hypertrophy: This type of hypertrophy involves increased size and number of myofibrils within muscle fibers. Myofibrils are the contractile components responsible for muscle contractions. Myofibrillar hypertrophy primarily contributes to gains in strength and is common among athletes in strength training.

Sarcoplasmic Hypertrophy: Sarcoplasm is the fluid-filled region within muscle fibers that houses energy stores and various cellular components. Sarcoplasmic hypertrophy involves an increase in the volume of sarcoplasm, leading to larger, more "pumped" muscles. This type of hypertrophy is often associated with bodybuilders, and those focused on aesthetic gains.

Factors Influencing Muscle Hypertrophy

Several key factors influence the degree of muscle hypertrophy achieved during resistance training:

Training Volume: The total workload performed during resistance training, including the number of sets, repetitions, and weights lifted, plays a crucial role in

Muscle hypertrophy. Within reasonable limits, higher training volume tends to lead to more significant muscle growth.

Progressive Overload: For muscle hypertrophy to occur, muscles must be continually challenged beyond their current capabilities. Gradually increasing the resistance or intensity of exercises ensures a progressive overload, stimulating muscle growth.

Exercise Selection: Compound exercises that engage multiple muscle groups simultaneously are particularly effective in promoting muscle hypertrophy. Examples include squats, deadlifts, bench presses, and overhead presses.

Rest and Recovery: Adequate rest and recovery are essential for muscle hypertrophy. Muscles grow and repair during rest periods, so allow sufficient time between workouts for recovery.

Nutrition: Proper nutrition is vital for supporting muscle growth. A protein-rich diet provides the building blocks (amino acids) necessary for muscle repair and synthesis.

Effective Strategies for Muscle Hypertrophy

Incorporate Resistance Training: Resistance training should form the foundation of your muscle hypertrophy program. Focus on compound exercises while progressively increasing the weight lifted to promote muscle growth.

Optimize Training Volume: Aim for a balanced and well-structured training program that includes a mix of rep ranges and sets to target different muscle fibers effectively.

Emphasize Eccentric Contractions: The eccentric phase of an exercise (muscle lengthening) is particularly effective for promoting muscle hypertrophy. Control the lowering degree of each repetition to maximize its benefits.

Prioritize Recovery: Allow your muscles ample time to recover between workouts. Consider scheduling rest days or performing split routines to target different muscle groups on separate days.

Support with Proper Nutrition: Ensure your diet includes enough protein, carbohydrates, and healthy fats to fuel your workouts and support muscle growth.

Muscle hypertrophy is a complex and dynamic process that can be harnessed to achieve significant muscle size and strength gains.

By understanding the principles of muscle hypertrophy, you can tailor your workouts to meet your fitness goals. Consistency, proper form, and patience are crucial to unlocking the full potential of muscle hypertrophy. So, train smart, eat well, and watch your muscles grow.

The Importance of the Warm-Up and Cool Down

Thu, 27 Jul 2023 12:11:16 GMT

The IMPORTANCE OF THE

WARM UP & COOL DOWN

WHY IS A WARM UP & COOL DOWN IMPORTANT?

We’re all guilty of diving into our workout routine and neglecting two essential components of any workout: warming up and cooling down.

This blog will explore why warming up and cooling down are crucial for a safe and effective workout and how they contribute to overall fitness success .

The Warm Up: Preparing your body for Action

A warm-up is a series of light exercises and movements that gradually elevate your heart rate and increase blood flow to your muscles. The primary goal of an introduction is to prepare your body for the more intense workout that follows. Here's why the warm-up phase is crucial:

Injury Prevention: Warming up helps reduce the risk of injury during exercise. Cold muscles are more prone to strains, tears, and sprains. You enhance their elasticity and range of motion by gently increasing the blood flow and temperature to your muscles, tendons, and ligaments, making them less injury-resistant.

Improved Performance: A well-executed warm-up enhances your physical performance. It prepares your cardiovascular system, gradually increasing your heart and breathing rates and improving oxygen delivery to your muscles. This ensures that your muscles are ready to work efficiently and effectively during the workout.

Mental Readiness: Beyond the physical benefits, warming up aids mental preparedness. It allows you to shift your focus from external distractions to your body and work out, getting the right mindset for optimal performance.

Effective Warm Up Routine:

Start with 5-10 minutes of low-intensity cardiovascular activity, such as brisk walking, jogging, or cycling.

Follow with dynamic stretches that target major muscle groups, like leg swings, arm circles, or walking lunges.

Gradually increase the intensity of the warm-up exercises to match the intensity of your main workout.

The Cool-Down: Easing Your Body to a Resting State

After an intense workout, cooling down gradually and returning your body to rest is essential. The cool-down phase is often overlooked, but it offers several benefits that should not be ignored:

Prevents Dizziness and Lightheadedness: Strenuous workouts can cause blood to pool in your legs, leading to dizziness or lightheadedness. Cooling down with light aerobic exercises allows your heart rate to return to its normal rate gradually and helps maintain proper blood circulation.

Reduces Muscle Soreness: Cooling down can aid in reducing post-workout muscle soreness. It allows the muscles to release tension slowly and prevents lactic acid buildup, often associated with muscle fatigue and soreness.

Promotes Flexibility: During a workout, your muscles contract and tighten. Cooling down with static stretching helps promote flexibility by elongating the muscles and improving their range of motion.

Effective Cool-Down Routine:

Slow down the intensity of your workout gradually for 5-10 minutes, transitioning from high-impact exercises to low-impact movements.
Follow the aerobic cool-down with static stretches, holding each stretch for 15-30 seconds. Focus on major muscle groups, such as hamstrings, quadriceps, calves, and shoulders.

Warming up and cooling down are not mere formalities but critical steps in any workout routine. Preparing your body and mind before exercising enhances your performance, prevents injuries, and promotes overall fitness. Embrace these essential components of your workout journey and experience the transformative effects on your fitness success.

The Power of Rest and Recovery in Fitness: Nurturing Your Body for Optimal Performance

Wed, 05 Jul 2023 15:22:58 GMT

The Power of rest & recovery

NURTURING YOUR BODY FOR OPTIMAL PERFORMANCE

WHY REST & RECOVERY IS IMPORTANT IN FITNESS

Regarding fitness, most people focus on the intensity of their workouts, pushing their bodies to the limit to achieve their desired results. However, many need to recognize the critical role of rest and recovery in achieving optimal performance and overall well-being. This blog post will explore the importance of rest and recovery and provide insights into incorporating these vital elements into your fitness routine.

Repair & Re-Build:

Physical exercise stresses muscles, tissues, and joints. Rest and recovery periods allow our bodies to repair the damage caused by intense workouts. During rest, our muscles rebuild and become stronger, helping to prevent injuries and improve overall performance. Without proper recovery time, the risk of overtraining and burnout increases significantly.

Muscle Growth & Strength:

Rest and recovery are essential for muscle growth and strength development. When we exercise, we create microscopic tears in our muscle fibers. Adequate rest allows these tears to heal and rebuild, resulting in more substantial and resilient muscles. During rest, our bodies release growth hormones, facilitating protein synthesis, key muscle repair, and growth factors.

Injury Prevention & Mental Well Being

Overtraining and insufficient recovery can increase the risk of injuries. When our bodies are constantly pushed without adequate rest, fatigue sets in, leading to poor form, compromised technique, and decreased neuromuscular control. This combination can result in overuse injuries, strains, sprains, and joint problems. Incorporating rest days and recovery strategies, such as stretching and foam rolling, helps reduce the likelihood of these injuries.

Rest and recovery go beyond physical restoration and contribute to mental well-being. Exercise demands cognitive capacities, requiring focus, discipline, and motivation. Regular rest allows us to recharge mentally, reduce stress levels, improve sleep quality, and enhance mood. Mental recovery is crucial for long-term fitness success.

Performance Enhancement:

Rest and recovery enhance performance. Taking planned breaks from intense workouts helps prevent plateauing and allows for better adaptation and improved training outcomes. By incorporating active recovery periods and varying training intensities, athletes and fitness enthusiasts can optimize performance, maintain enthusiasm, and avoid stagnation.

Listen to your Body:

Everyone is unique, and their recovery needs may vary. Listening to your body and recognizing the signs of overtraining or inadequate recovery is essential. Symptoms such as chronic fatigue, decreased performance, prolonged muscle soreness, and mood disturbances are red flags indicating the need for more rest. Pay attention to these signals and adjust your training schedule accordingly.

In pursuing fitness goals, it's crucial to remember that progress is not solely achieved through relentless effort. Rest and recovery are vital components of any successful fitness regimen. By allowing our bodies and minds the time they need to repair, rebuild, and rejuvenate, we enhance our overall performance, reduce the risk of injury, and foster long-term health and well-being. So, make rest and recovery an integral part of your fitness journey, and watch as you reach new heights in your physical prowess.

Unleashing the Power of Resistance Bands: The Benefits of Resistance Band Workouts

Wed, 05 Jul 2023 14:43:04 GMT

Unleashing the power of resistance bands

The Benefits of Resistance Band Workouts

Variety in your workout routine is key. The resistance band is a versatile, cost-effective fitness tool gaining in popularity. This blog explores the advantages of resistance band workouts and why you should consider adding them to your fitness regimen.

Portable & Affordable

One of the biggest advantages of resistance bands is their portability and affordability. These lightweight and compact bands can be easily packed in your gym bag or suitcase, allowing you to work out anywhere. Whether traveling, at home, or in the office, resistance bands provide a convenient way to engage in practical strength training without bulky equipment or expensive gym memberships.

Versatile & Customizable

Resistance bands offer exercises targeting various muscle groups, making them suitable for individuals of all fitness levels. Resistance bands can target almost every muscle group, from upper body workouts, such as bicep curls and shoulder presses, to lower body exercises, like squats and lunges, and even core strengthening exercises. Additionally, by adjusting the band's tension or using different band resistances, you can customize the intensity of your workout to match your fitness goals and abilities.

Joint Friendly & Injury Prevention

Unlike heavy weights or machines, resistance bands provide a smooth and controlled resistance throughout the entire range of motion. This makes them particularly beneficial for individuals with joint issues or those recovering from injuries. The bands allow for a low-impact workout that reduces joint stress while challenging your muscles. Incorporating resistance band exercises into your routine can strengthen and stabilize your muscles, potentially minimizing the risk of future injuries.

Enhances Strength, Flexibility & Balance

Resistance band workouts are not only for building strength but also for improving flexibility and balance. The elastic resistance engages your muscles throughout the exercise, promoting muscle growth and toning. Resistance bands can also be used for balance and stability exercises, helping you develop better coordination and proprioception.

Suitable for all fitness levels:

Resistance bands are suitable for beginners and advanced fitness enthusiasts alike. With various band resistances available, you can easily start with lower resistance bands and gradually progress to higher levels as your strength and fitness improve. Resistance bands are an excellent choice for individuals new to strength training or recovering from injuries, as they provide a controlled and gradual progression of resistance.

Resistance band workouts offer many benefits, making them valuable to any fitness routine. Their portability, affordability, and versatility make it easy to incorporate resistance band exercises into your daily life, whether at home, traveling, or at the gym. Regular resistance band workouts can improve strength, flexibility, balance, and overall fitness levels while minimizing the risk of joint strain or injury. So, grab a resistance band, explore the countless exercises available, and unlock the full potential of this fantastic fitness tool. Your body will thank you for it!

The Power of Workout Accountability Partners: Why They're Essential for Fitness Success

Wed, 05 Jul 2023 14:17:24 GMT

The Power of a workout partner

Why they're essential for fitness success

Accountability Partners Why they're Important

Embarking on a fitness journey can be challenging, especially when motivation wanes, and obstacles arise. That's where having a workout accountability partner can make all the difference. Whether it's a friend, family member, or a fellow gym-goer, having someone to hold you accountable and support you can significantly impact your fitness success. In this blog, we'll explore the importance of workout accountability partners and how they can help you stay on track and achieve your fitness goals.

Motivation Booster & Increased Consistency

One of the primary benefits of having a workout accountability partner is the constant motivation they provide. When someone relies on you to show up and give your best effort, skipping workouts or giving in to excuses becomes harder. Your accountability partner can inspire you, pushing you to stay committed, even when you're not motivated. Mutual encouragement and shared commitment create an environment that fosters consistent effort and progress.

Consistency is key when it comes to achieving fitness goals. It's easy to fall into the trap of skipping workouts or slacking off when you're solely accountable to yourself. However, having a workout accountability partner helps establish a regular exercise routine. When you commit to meeting someone for a workout or sharing your progress with them, you're more likely to prioritize your fitness regimen and stay consistent. This consistency builds positive habits and sets the foundation for long-term success.

Support & Encouragement

Working out can sometimes feel like an uphill battle, especially when faced with setbacks or plateaus. Having an accountability partner means sharing your triumphs and challenges with someone. They can provide valuable support and encouragement during tough times, reminding you of your progress and helping you overcome obstacles. Whether it's celebrating milestones or offering a listening ear, the support of an accountability partner can significantly boost your confidence and keep you motivated along the way.

Increased Commitment & Goal Setting

Accountability partners are crucial in helping you set realistic goals and holding you accountable for them. Discussing your aspirations and sharing your goals with your partner creates a sense of commitment to yourself and each other. This shared commitment leads to increased dedication and focus, making it more likely for you to follow through with your plans. Your accountability partner can also help you set specific, measurable, achievable, relevant, and time-bound (SMART) goals, ensuring a clear path to success.

Fun & Variety

Having a workout accountability partner can make exercising more enjoyable and exciting. You can explore different workout routines, try new activities, and challenge each other to push beyond your comfort zones. The shared experience brings fun and camaraderie to your fitness journey, making it more engaging and sustainable in the long run. Together, you can discover new exercises, classes, or outdoor activities that keep your workouts fresh and prevent monotony.

Finding a workout accountability partner is an investment in your fitness journey that can yield significant returns. The motivational support, increased consistency, and encouragement they provide can be the difference between achieving your goals and falling short. Whether it's someone to sweat it out with at the gym, a friend to join you on outdoor adventures, or a virtual buddy to connect with online, having an accountability partner can help you stay on track, maintain momentum, and celebrate successes together. So, find your workout accountability partner and experience the transformative power of shared commitment and support as you strive towards your fitness aspirations.

Healthy & Delicious 4th of July Picnic Recipes

Wed, 28 Jun 2023 16:19:26 GMT

Healthy & Delicious

4th of july picnic recipes

happy birthday america from brickz

As the Fourth of July approaches, it's time to start planning your outdoor celebrations, including the classic American tradition of a picnic. This year, why not make your picnic spread delicious and healthy? With creativity and smart ingredient choices, you can enjoy a flavorful feast while remaining mindful of your well-being. In this blog post, we'll explore a range of healthy and delicious Fourth of July picnic food ideas that will impress your friends and family.

Colorful Veggie Skewers

Start your picnic with vibrant and refreshing veggie skewers. Thread an assortment of colorful bell peppers, cherry tomatoes, zucchini, and red onion onto skewers. Brush them lightly with olive oil, sprinkle with salt and pepper, and grill them until tender. These skewers offer a burst of flavor and provide essential vitamins and antioxidants.

Berry Parfaits

For a festive dessert option, create individual berry parfaits using layers of fresh strawberries, blueberries, and low-fat Greek yogurt. Top them off with a sprinkle of granola for added crunch. This patriotic treat is both visually appealing and packed with antioxidants and vitamins.

Infused Water

Prepare infused water to stay hydrated and cool during your picnic. Add slices of lemon, cucumber, and fresh mint leaves to a large water pitcher and let it sit for an hour or two before serving. The result is a refreshing and flavorful beverage without the added sugars and artificial ingredients in many commercial drinks.

Quinoa Salad with Fresh Herbs : Prepare a light and protein-packed quinoa salad using cooked quinoa, diced cucumbers, cherry tomatoes, chopped fresh herbs like mint and parsley, and a lemon vinaigrette. This refreshing salad is an excellent alternative to heavy pasta salads and offers a variety of textures and flavors. Quinoa is a complete protein, and the fresh herbs add a delightful fragrance.

Grilled Chicken Wraps: Grill some marinated chicken breasts and slice them into thin strips for a protein-rich main course. Assemble whole wheat tortillas with grilled chicken, crisp lettuce, sliced avocado, and a tangy Greek yogurt-based dressing. These wraps are both delicious and satisfying, providing a balanced meal for your picnic.

Watermelon and Feta Salad: Nothing says summer like a juicy slice of watermelon. Combine its refreshing sweetness with the tanginess of crumbled feta cheese, fresh mint leaves, and a drizzle of balsamic glaze for a unique and mouth-watering salad. Watermelon is hydrating and rich in vitamins, while feta adds a creamy contrast to the fruit.

This Fourth of July, celebrate our nation's independence while prioritizing your health and wellness. You can enjoy vibrant flavors, nutritious ingredients, and guilt-free indulgences by incorporating these healthy and delicious picnic food ideas. Remember to stay hydrated, opt for lean proteins, and load up on fresh fruits and vegetables to make the most of your holiday gathering.

Happy Fourth of July and bon appétit!

Fresh and Flavorful: Healthy Summer Recipes to Fuel Your Body

Tue, 13 Jun 2023 23:58:47 GMT

fresh & flavorful

healthy summer recipes to fuel your body

Summer is the perfect time to embrace fresh, vibrant ingredients and create delicious meals that nourish your body while keeping you cool and energized. Whether you're looking for light and refreshing snacks or satisfying main courses, we've covered you with a selection of healthy summer recipes. And to boost your workout routine, we'll even include a recipe incorporating BCAAs (Branched-Chain Amino Acids) to support muscle recovery and growth.

Prepare to tantalize your taste buds and fuel your body for a fantastic summer!

This summer, elevate your meals with these healthy and delicious recipes. From refreshing salads to protein-packed skewers and a BCAA-infused smoothie, these dishes will keep you satisfied, nourished, and energized throughout the season. Embrace summer flavors and enjoy the benefits of nutritious ingredients while savoring every bite. Cheers to a healthy and vibrant summer!

Watermelon, Mint & Feta Salad

This refreshing salad is a perfect blend of sweet and savory flavors. Watermelon provides hydration while delivering essential vitamins, and feta cheese add a tangy kick. The mint leaves bring a burst of freshness to the dish.

Simply combine diced watermelon, crumbled feta cheese, and torn mint leaves in a bowl. Drizzle with extra virgin olive oil and a squeeze of lime juice. Toss gently and enjoy this delightful summer salad.

Grilled Lemon & Herb Chicken Skewers

Fire up the grill for these delicious chicken skewers. Marinated in a zesty blend of lemon juice, garlic, and fresh herbs, they're bursting with flavor.

Start by cutting boneless, skinless chicken breasts into chunks.
Whisk together lemon juice, minced garlic, chopped fresh herbs (such as rosemary, thyme, and parsley), salt, and pepper in a bowl.
Add the chicken chunks to the marinade, cover, and refrigerate for at least 30 minutes.
Thread the marinated chicken onto skewers and grill until cooked through.
Serve with a side of grilled vegetables for a complete and nutritious meal.

BCAA Fruit Infused Smoothie

When it comes to refueling after a workout, BCAAs can play a crucial role in muscle recovery and growth. Combine the benefits of BCAAs with a delicious fruit smoothie for a refreshing post-workout treat. Plus, with our OrganicLand All Natural BCAA + EAA , you get the benefits of BCAA’s in various summertime flavors, including Cherry Lime, Grape, Peach Mango, Raspberry Lemonade, and Watermelon.

Combine frozen berries (such as strawberries, blueberries, and raspberries), a ripe banana, a scoop of OrganicLand All Natural BCAA + EAA , Greek yogurt, and a splash of almond milk.
Blend until smooth and creamy.
Pour into a glass, garnish with fresh berries, and sip your way to recovery while enjoying fruity.

Quinoa Salad with avocado & black bean

Quinoa is an excellent base for a satisfying summer salad.

Cook quinoa according to package instructions and let it cool.
Combine cooked quinoa, diced avocado, rinsed black beans, cherry tomatoes, chopped fresh cilantro, and a squeeze of lime juice in a large bowl.
Season with salt, pepper, and a drizzle of olive oil.
Toss everything together gently and serve this nutrient-packed salad as a light lunch or a side dish for outdoor gatherings.

Shoulder Impingement: Understanding, Treating, and Exercising for Relief

Tue, 13 Jun 2023 23:12:54 GMT

SHOULDER IMPINGEMENT

UNDERSTANDING, TREATING & EXERCISING FOR RELIEF

UNDERSTANDING SHOULDER IMPINGEMENT & TREATMENT APPROACH

Shoulder impingement is a common condition that causes pain and discomfort in the shoulder joint, particularly when raising your arm or performing overhead movements. It occurs when the tendons of the rotator cuff and the bursa become compressed or irritated within the narrow space of the shoulder joint. Fortunately, with proper understanding, treatment, and targeted exercises, you can alleviate shoulder impingement and regain pain-free mobility.

Here, we delve into the causes of shoulder impingement, discuss treatment options, and explore exercises to help alleviate the condition.

Shoulder impingement often stems from repetitive overhead activities or poor shoulder mechanics. Some common causes include:

Structural Factors: Anatomical variations such as a hooked acromion or bone spurs can reduce the space available for the tendons and bursa, leading to impingement.
Muscle Imbalances: Weakness in the rotator cuff muscles and surrounding stabilizers, coupled with tightness in the chest and upper back muscles, can disrupt the optimal movement and alignment of the shoulder joint.
Overuse or Repetitive Activities: Continuous overhead movements can lead to inflammation and irritation of the tendons, such as throwing a ball or lifting weights improperly.

If you suspect shoulder impingement, it is essential to consult with a healthcare professional for a proper diagnosis and personalized treatment plan. Treatment options may include:

Rest and Modification: Avoid activities that exacerbate your symptoms, and modify your movement patterns to reduce strain on the shoulder joint.
Private Training: A certified personal trainer can assess your shoulder mechanics, address muscle imbalances, and provide exercises to improve shoulder mobility, stability, and strength.
Medications and Injections: Nonsteroidal anti-inflammatory drugs (NSAIDs) may be prescribed to reduce pain and inflammation. In some cases, corticosteroid injections might be recommended to alleviate symptoms.

EXERCISES TO ALLEVIATE SHOULDER IMPINGEMENT

While it's essential to consult with a professional for personalized guidance, the following exercises can generally help relieve shoulder impingement symptoms:

External Rotation with Resistance Band: Secure a resistance band at waist height. Hold the band with your affected hand and step away to create tension. Keep your elbow tucked at your side and rotate your forearm outward against the band's resistance. Perform 10-12 reps on each side.

Pendulum Swings: Stand with your unaffected hand resting on a surface for support. Gently sway your body back and forth, allowing your affected arm to hang freely. This exercise promotes relaxation and gentle mobilization of the shoulder joint.

Wall Slides: Stand with your back against a wall, feet about shoulder-width apart. Slide your arms up the wall, maintaining contact with your wrists, elbows, and shoulders. Focus on keeping your core engaged and avoid arching your back.

Scapular Squeezes: Sit or stand with your arms relaxed at your sides. Squeeze your shoulder blades together, imagining you are trying to hold a pencil between them. Hold the squeeze for a few seconds and release. Repeat 10-15 times.

Shoulder impingement can significantly impact your daily life and hinder your ability to perform physical activities. Understanding the causes, seeking appropriate treatment, and incorporating targeted exercises into your routine can help alleviate symptoms and restore shoulder function. Consult a healthcare professional or physical therapist for an accurate diagnosis and personalized guidance. You can find relief and regain pain-free shoulder mobility with patience, dedication, and the right exercises.

Unleash the Power of Your Core: Why Core Training Enhances Barbell Movements

Tue, 13 Jun 2023 22:03:19 GMT

Unleash the power of your core

Why core training enhances barbell movements

Regarding strength training and lifting weights, we often focus on building muscles in our arms, legs, and chest while inadvertently neglecting an essential component of our bodies - the core.

The core, comprising the abdomen, lower back, and pelvis muscles, plays a pivotal role in stabilizing and supporting the body during various movements, including barbell exercises.

We'll explore why training your core is crucial, how it benefits barbell movements, and provide a list of exercises to help you build a solid and functional core.

The importance of core training

Stability and Balance

A strong core provides a solid foundation for the rest of your body, enhancing stability and balance during barbell movements. Whether you're performing squats, deadlifts, or overhead presses, a stable core allows for better weight distribution and proper alignment, reducing the risk of injury and maximizing performance.

2. Transfer of Power

Barbell exercises heavily rely on transferring force from the lower body to the upper body and vice versa. Your core links these two regions, efficiently transferring power generated from your legs and hips to your arms during movements like the bench press or shoulder press. A weak core can hinder this transfer, limiting your strength and potential gains.

3. Injury Prevention

Engaging and strengthening your core muscles can help prevent injuries during barbell movements. A stable core supports the spine, reducing excessive stress on the lower back and minimizing the risk of strains or imbalances. It also aids in maintaining proper form, reducing the likelihood of compensatory movements that could lead to injury.

Core exercises to improve barbell movements

Plank : The plank is a simple yet highly effective exercise for engaging multiple core muscles simultaneously. Start in a push-up position, resting on your forearms, and hold your body in a straight line from head to toe. Aim to maintain the position for 30-60 seconds, gradually increasing the duration as you progress.
Russian Twists : Sit on the ground with your knees bent and feet flat. Lean back slightly while keeping your back straight. Hold a weight or medicine ball in front of you and twist your torso from side to side, touching the weight to the ground on each side. Perform 10-15 reps per side.
Dead Bug : Lie on your back with your arms extended toward the ceiling and your knees bent at a 90-degree angle. Lower one arm overhead while straightening the opposite leg, pressing your lower back into the floor. Return to the starting position and repeat on the other side. Aim for 10-12 reps per side.
Pallof Press : Attach a resistance band to a sturdy anchor point at chest height. Stand perpendicular to the anchor point with the band in both hands. Extend your arms fully before you and resist the band's pull as you rotate away from the anchor point. Perform 10-12 reps on each side.
Hanging Leg Raises : Hang from a pull-up bar with your arms extended. Engage your core and lift your legs until they parallel the ground. Slowly lower them back down, maintaining control throughout the movement. Aim for 8-12 reps.

Training your core muscles is vital for optimizing your performance in barbell exercises. By focusing on core stability, balance, and power transfer, you'll enhance your strength and reduce the risk of injury. Incorporate the suggested core exercises into your routine, gradually increasing the intensity and difficulty as you progress. Remember, a strong core forms the foundation for exceptional barbell movements, allowing you to reach your full potential.

Fit Father's Day: Gift Ideas for Gym-Going Dads

Tue, 13 Jun 2023 15:41:25 GMT

Fit Father's Day:

Gift Ideas for Gym-Going Dads

Father's Day is just around the corner, and if your dad is a fitness enthusiast who loves spending time at the gym, why not surprise him with a gift that supports his active lifestyle?

From practical workout gear to recovery essentials, we've compiled a list of thoughtful and functional gift ideas that will make your gym-going dad's day extra special. Show your appreciation for his dedication to health and fitness with these Father's Day gifts that will surely put a smile on his face .

OrganicLand Pre Workout

This year, give Dad the boost to conquer his fitness goals and stay energized throughout the day. OrganicAF Pre Workout is the best all-natural pre-workout on the market, with the mission to deliver the best all-natural pre-workout without adding any stimulants, artificial ingredients, or sweeteners.

Carefully formulated with precise blends of ingredients, Organicland Pre-Workout provides energy, incredible mental focus, and muscle endurance like never before experienced, all without the jitters, spiking of insulin, or, worse, the after-crash.

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OrganicLand Total Performance

Help Dad take his fitness performance to the next level.

OrganicLand Total Performance contains a unique blend of herbs known to help curb appetite and enhance metabolism resulting in weight loss while helping your gym-going Dad enhance performance and stamina while maintaining high energy levels and muscle mass. OrganicLand Total Performance Cha’de burge is well known for its effectiveness in fighting stubborn fat and preventing the formation of fatty deposits. Theanine enhances mental clarity and cognitive performance and helps to boost mood and energy while reducing stress levels.

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Harbinger Weight Lifting

and Workout Belt

The Harbinger Weightlifting Belt is built to withstand rigorous workouts, thanks to its heavy-duty construction and durable materials. Crafted with a contoured design and a 5-inch width, it offers exceptional core support and spinal protection, reducing the risk of injury and allowing your fitness-forward Dad to push his limits confidently.

One of the standout features of the Harbinger Weightlifting Belt is its adjustable, heavy-duty steel buckle, which ensures a secure and customizable fit. Dad can easily find the perfect tightness to match his lifting style and body shape, providing the ideal balance between support and comfort.

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Rogue Lifting Wraps & Cobra Grips

Cobra Grips FIT Weight Lifting Gloves for Women

Designed specifically for women, Cobra Grips provide the ultimate support and comfort from performing chin-ups, shrugs, deadlifts, or other pull movements. These gloves also allow for spinning them around, so Mom never has to remove them to grab a drink or perform other non-workout related functions in the gym. An ergonomically engineered and streamlined no-slip design, Cobra Grips provide extra padding to protect the palms, prevent blisters and calluses, and tighten the grip.

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Rogue Lifting Wraps

Whether Mom’s focus is powerlifting or doing general fitness preparedness, quality lifting wraps help protect her wrists against stress and injury in the short term while also reducing fatigue and wear and tear over the long term. With the Rogue lifting wraps, Mom can train longer, recover faster, and experience better cumulative results.

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Favorite Fitness Technology to Track Your Workout

Tue, 09 May 2023 13:41:24 GMT

Favorite Fitness Technology

to Track Your Workout

In today's digital age, fitness technology has revolutionized how we track and monitor our workouts. From heart rate monitoring to step counting, a wide array of fitness devices and apps are available to help us stay motivated and achieve our fitness goals.

In this blog, we will explore our favorite fitness technologies for tracking workouts, including MyZone, Apple Watch, Google Fit, and Fitbit. So let's dive in and discover which suits your needs the best.

MYZONE

MyZone is a popular fitness tracking system that provides accurate and personalized heart rate monitoring. It uses a chest strap monitor to track your heart rate, and the data is wirelessly transmitted to a smartphone app or a compatible fitness device. The unique feature of MyZone is its emphasis on effort-based tracking, which assigns points based on your heart rate zones.

This gamification aspect adds a fun and competitive element to your workouts, making it ideal for group fitness classes or challenges. MyZone also offers social features that allow you to connect with friends, compare workouts, and provide encouragement.

Apple Watch

The Apple Watch has become one of the most sought-after fitness devices on the market. Its advanced sensors and comprehensive tracking capabilities make it a versatile tool for monitoring workouts. The built-in heart rate monitor, GPS tracking, and accelerometer provide accurate data for activities like running, cycling, swimming, and even high-intensity interval training (HIIT).

The Apple Watch also offers features like activity rings, which motivate you to close your daily movement, exercise, and standing goals. Additionally, it provides a wide range of third-party fitness apps that cater to specific workout preferences, making it a flexible choice for fitness enthusiasts.

Google Watch

Google Fit Watch tracks your daily activity and workouts. It works seamlessly across Android devices and integrates with popular fitness apps and wearables. With Google Fit, you can monitor your steps, distance, calories burned and heart rate. The watch also provides personalized goals based on your activity level, and it tracks your progress over time.

One of the standout features of Google Fit is its ability to automatically detect different activities, such as walking, running, cycling, or even strength training, without requiring manual input. This hands-free approach makes it convenient for users who want a hassle-free tracking experience.

Fit Bit

Fitbit has been a frontrunner in the fitness tracking industry for years. Their range of fitness wearables offers a variety of options to suit different needs and preferences. Fitbit devices track steps, distance, heart rate, calories burned, and sleep patterns. They also include features like guided breathing sessions, menstrual cycle tracking, and built-in GPS in some models. In addition, Fitbit's user-friendly app provides comprehensive insights into your fitness data, allows goal setting, and offers challenges to keep you motivated. Fitbit devices also have a vibrant and supportive community encouraging users to share their achievements and compete with friends.

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When it comes to fitness technology for tracking workouts, the options are plentiful. Whether you prefer heart rate monitoring, activity tracking, or a combination of features, there's a device or app out there to suit your needs. MyZone, Apple Watch, Google Fit, and Fitbit are all excellent choices, each with unique features and advantages. Consider your specific fitness goals, preferences, and budget when deciding.

Ultimately, the right fitness technology will enhance your workout experience, keep you motivated, and help you achieve your fitness aspirations.

HIIT: What It Is & Why You Should Be Doing It

Tue, 09 May 2023 13:11:28 GMT

HIIT:

What It Is &

Why You Should Be Doing It

If you're searching for a time-efficient and effective workout that can yield incredible results, look no further than High-Intensity Interval Training (HIIT). HIIT has gained immense popularity in recent years due to its ability to deliver a high-caliber workout in a short amount of time. In this blog, we will delve into what HIIT exercise is and explore its numerous benefits to fitness enthusiasts and beginners alike.

Understanding HIIT

High-Intensity Interval Training (HIIT) is a workout methodology that alternates short bursts of intense exercise with brief recovery periods. HIIT workouts typically involve pushing yourself to maximum effort during intense intervals, followed by active recovery or complete rest. The intensity and duration of the intervals can be customized to suit individual fitness levels and goals.

Benefits of HIIT Exercise

Time-Efficient:

One of the key advantages of HIIT is its time efficiency. Busy schedules often make it challenging to find extended periods for exercise. With HIIT, you can achieve maximum benefits in a shorter time frame. Most HIIT workouts last between 15 and 30 minutes, making it an excellent option for those with limited time but a desire to stay fit.

Increased Calorie Burn:

HIIT workouts are renowned for their ability to torch calories. The intense intervals elevate your heart rate and metabolism, resulting in a significant calorie burn during the workout. Moreover, HIIT triggers the "afterburn effect" or excess post-exercise oxygen consumption (EPOC), which means your body continues to burn calories at an elevated rate even after the workout.

Improved Cardiovascular Fitness:

HIIT workouts demand a high level of cardiovascular effort. Repeated intense exercise cycles followed by recovery periods improve your heart and lung capacity, enhancing your overall cardiovascular fitness. In addition, regular HIIT training can lower resting heart rate, improve endurance, and increase oxygen utilization.

Fat Loss and Muscle Toning

HIIT is an effective method for reducing body fat while preserving lean muscle mass. The intense bursts of exercise and short recovery periods stimulate the release of growth hormone, which helps burn fat and build muscle. HIIT has been shown to be more effective at reducing subcutaneous fat (fat stored beneath the skin) than steady-state cardio exercises.

Metabolic Health

HIIT workouts can have positive effects on various aspects of metabolic health. For example, research suggests that HIIT can improve insulin sensitivity, which is crucial for maintaining stable blood sugar levels and reducing the risk of type 2 diabetes. Additionally, HIIT has been shown to lower blood pressure, improve cholesterol profiles, and enhance overall metabolic function.

Versatility and Adaptability

HIIT workouts can be tailored to accommodate different fitness levels and preferences. You can choose exercises that target specific muscle groups or opt for full-body workouts. HIIT exercises can include various activities, such as sprinting, cycling, bodyweight exercises, kettlebell swings, or even cardio machines. The flexibility of HIIT allows you to create a workout routine that aligns with your preferences and goals.

High-Intensity Interval Training (HIIT) is a game-changer in the fitness world, offering many benefits for individuals seeking efficient and effective workouts. With its ability to improve cardiovascular fitness, boost metabolism, promote fat loss, and optimize overall health, HIIT is a powerful tool for achieving your fitness goals. Whether you're a seasoned athlete or just starting your fitness journey, incorporating HIIT workouts into your routine can bring you closer to a fitter, stronger, and healthier version of yourself.

Schedule your free trial here

Staying Fit While Enjoying Memorial Day Weekend

Tue, 09 May 2023 12:53:57 GMT

Staying Fit

While Enjoying Memorial Weekend

Memorial Day weekend is just around the corner, and it's the perfect time to unwind, explore new destinations, and create lasting memories. However, amidst all the fun and relaxation, it's essential to maintain your fitness routine. So don't let the holiday weekend derail your progress.

That’s why we’ve decided to share our favorite practical tips and ideas on staying fit while traveling over Memorial Day weekend, ensuring you return home feeling rejuvenated and still on track with your fitness goals.

Plan Ahead

Before setting off on your adventure, take some time to plan your fitness activities. Research fitness facilities or outdoor spaces in your destination that you can utilize for workouts. Many hotels have fitness centers, and some even offer group exercise classes. Alternatively, look for nearby parks or trails where you can enjoy a jog or hike. By identifying these options in advance, you'll be more likely to incorporate exercise into your itinerary.

Pack Portable Fitness Equipment

If you're an avid fitness enthusiast, consider packing portable fitness equipment. Resistance bands, jump ropes, or compact yoga mats are lightweight and easy to carry. These versatile tools can be used in your hotel room or at a local park, allowing you to maintain your strength and flexibility workouts even while on the go.

Embrace Outdoor Activities

Memorial Day weekend often brings beautiful weather, making it an ideal time to engage in outdoor activities. Take advantage of the surroundings by swimming, playing beach volleyball, renting bikes, or exploring the area on foot. These activities not only provide a fun way to stay active but also allow you to experience the destination from a different perspective.

Incorporate Bodyweight Exercises

No access to a gym or fitness equipment? No problem! Bodyweight exercises are an excellent way to keep your muscles engaged without equipment. Push-ups, squats, lunges, planks, and burpees are just a few exercises you can do anywhere. Create a quick circuit or challenge yourself with a high-intensity interval training (HIIT) workout to increase your heart rate and maintain your fitness level.

Explore Active Sightseeing

Instead of relying solely on tour buses or taxis, consider incorporating active sightseeing into your itinerary. Explore the city or town on foot or by bicycle, taking in the sights leisurely while burning calories. Walking tours, guided hikes, or even kayak or paddleboard rentals can add an exciting twist to your holiday weekend and help you stay fit.

Stay Hydrated and Eat Mindfully

Maintaining proper hydration and mindful eating is crucial to staying fit, regardless of where you are. Carry a reusable water bottle with you, and aim to drink adequate water throughout the day. Regarding meals and snacks, try to make healthy choices while still indulging in local cuisine. Seek fresh fruits, vegetables, lean proteins, and whole grains to fuel your body and keep your energy levels high.

Prioritize Rest and Recovery

While staying active is essential, allowing your body time to rest and recover is equally important. Take advantage of the holiday weekend to get extra sleep, relax by the pool, or enjoy a soothing massage. Adequate rest will help prevent fatigue and ensure you can fully enjoy the activities and adventures throughout the weekend.

Memorial Day weekend is an excellent opportunity to unwind and enjoy well-deserved time off. By incorporating these tips into your travel plans, you can stay fit and active, ensuring your fitness goals don't take a backseat during your getaway. Remember, fitness is a lifestyle, and with a bit of planning and creativity, you can maintain your

Fit Moms Ultimate Mother's Day Gift Guide

Tue, 09 May 2023 12:14:00 GMT

Fit Moms

Ultimate Mother's Day Gift Guide

Mother's Day is just around the corner, and it's time to start thinking about the perfect gift for the most important woman in your life.

If your mom is someone who loves to stay active and prioritize her fitness, then there are plenty of thoughtful and practical gifts that you can consider. From fitness gear to workout equipment, there are numerous options to choose from that will help her stay motivated and achieve her fitness goals.

In this blog, we'll explore some of the best Mother's Day gifts for moms who enjoy exercise and share tips to help you find the perfect present to show your appreciation for all she does.

OrganicLand Pre Workout

Pre-workouts are essential for women because they can provide various benefits that can help improve their overall workout performance and results.

OrganicAF Pre Workout is the best all-natural pre-workout on the market, with the mission to deliver the best all-natural pre-workout without adding any stimulants, artificial ingredients, or sweeteners. Carefully formulated with precise blends of ingredients to give the fitness-forward Mom in your life energy, incredible mental focus, and muscle endurance as she’s never experienced, and all without the jitters, spiking of insulin, or worse, the after crash.

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OrganicLand All Natural BCAA + EAA

BCAAs (Branched-Chain Amino Acids) are important for women because they can provide various benefits that can help support their fitness goals and overall health.

OrganicLand BCAA offers the “divine 9” amino essential to the human body for strength and recovery. Plus, they are vital for energy production and muscle metabolism. The three nutritional amino acids, Leucine, Isoleucine, and Valine, can increase muscle protein synthesis, increase muscle growth, and decrease muscle fatigue.

However, the other essential six play critical roles in growth, recovery, and repair beyond the capabilities of BCAAS alone. Therefore, we love that the other 6 EAA have been added to this mix to maximize the benefits and results.

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Harbinger Weight Lifting

and Workout Belt

For the lifting Mom, the Harbinger belt features an extra wide 4.5" closed-cell foam belt with a support strap overlay for maximum lower back and abdominal protection during heavy lifting. The flexible but lightweight foam core surrounded by abrasion-resistant nylon supports the back while maintaining muscle warmth. The heavy gauge steel roller buckle makes tensioning easy, and the plush tricot lining is comfortable against the skin.

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Rogue Lifting Wraps & Cobra Grips

Cobra Grips FIT Weight Lifting Gloves for Women

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Rogue Lifting Wraps

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Functional Mobility Training: What It Is & Why It's Important

Thu, 06 Apr 2023 01:04:25 GMT

Functional Mobility Training

What it is & why its important

Functional mobility training is an exercise that focuses on improving the ability to perform daily activities with ease and efficiency. It involves movements that mimic real-life situations and can be tailored to the specific needs and goals of the individual.

Because functional mobility training is so essential, we’ve decided to dive deeper and discuss what it is and why it is important.

What is Functional Mobility Training?

Functional mobility training involves exercises that simulate everyday movements such as reaching, bending, twisting, lifting, and walking. It focuses on improving joint mobility, stability, strength, and endurance to enhance overall functional fitness. It can be done with bodyweight exercises, resistance bands, free weights, or specialized equipment like suspension trainers or medicine balls.

Functional mobility training can be beneficial for people of all ages and fitness levels, but it is particularly important for older adults and individuals recovering from injury or surgery. It can help improve balance, coordination, and posture, reducing the risk of falls and injury. It can also help increase the range of motion, flexibility, and joint health, reducing pain and stiffness.

Why is Functional Mobility Training Important?

Enhances Daily Life: Functional mobility training focuses on movements essential to daily life, such as bending, lifting, and reaching. Improving these movements can make daily tasks easier and more efficient, reducing the risk of injury and improving quality of life.
Reduces the Risk of Injury: Functional mobility training can help improve balance, coordination, and joint stability, reducing the risk of falls and other injuries. It can also help prevent overuse injuries and chronic pain by improving joint health and reducing stress on the body.
Improves Athletic Performance: Functional mobility training can also be beneficial for athletes, as it can help improve overall mobility, agility, and power. It can also help reduce the risk of injury by improving joint stability and overall movement mechanics.
Promotes Long-Term Health: By improving joint health, flexibility, and overall functional fitness, functional mobility training can help reduce the risk of chronic conditions such as arthritis, osteoporosis, and chronic pain.
Enhances Mental Health: Functional mobility training can also have a positive impact on mental health, as it can help reduce stress, improve mood, and boost self-confidence.

Functional mobility training is an important exercise that focuses on improving overall functional fitness by mimicking real-life movements. It can be beneficial for people of all ages and fitness levels, promoting overall health, reducing the risk of injury, and enhancing the quality of life.

By incorporating functional mobility training into your exercise routine, you can improve your overall physical and mental well-being and enjoy the benefits of an active and healthy lifestyle.

The Importance of A Regular Exercise Schedule

Thu, 06 Apr 2023 00:10:43 GMT

The Importance of A

Regular Exercise Schedule

Regular exercise is an essential part of a healthy lifestyle. It can improve physical and mental health, increase energy levels, reduce the risk of chronic diseases, and even help with weight management. Unfortunately, however, many people struggle to make exercise a regular habit.

We will discuss the importance of a regular exercise routine and provide tips on making exercise a habit.

Why is a regular exercise routine important?

Improved physical health: Exercise can help strengthen muscles and bones, improve cardiovascular health, and increase flexibility and mobility.
Weight management: Regular exercise can help with weight management by burning calories and building muscle mass.
Mental health benefits: Exercise has been shown to reduce symptoms of depression and anxiety, improve mood, and enhance cognitive function.
Reduced risk of chronic diseases: Regular exercise can reduce the risk of chronic diseases such as heart disease, diabetes, and certain types of cancer.
Increased energy levels: Exercise can help increase energy levels by boosting metabolism and improving sleep quality.

How to make exercise a habit?

Set achievable goals: Start with small, attainable goals and gradually increase the intensity and duration of your workouts. This will help you build confidence and make exercise a regular habit.
Find an activity you enjoy: Choose an activity that you enjoy and look forward to, whether it's running, cycling, swimming, or dancing. This will make it easier to stick to your exercise routine.
Schedule exercise time: Set aside a specific time each day for exercise, and make it a non-negotiable part of your daily routine.
Make it social: Exercise with friends or family members to make it more enjoyable and hold each other accountable.
Track your progress: Keep track of your progress by using a fitness tracker or journal. Seeing progress can be a great motivator to continue with your exercise routine.
Be flexible: Don't beat yourself up if you miss a workout. Instead, find a way to make up for it or adjust your schedule to exercise later in the day or week.

Regular exercise is an essential part of a healthy lifestyle. It provides numerous physical and mental health benefits. Start small, find an activity, and schedule exercise time into your daily routine. With time and consistency, you'll soon find that exercise becomes an enjoyable and essential part of your life.

Why Strength Training Is Essential When You're Over 35

Sat, 01 Apr 2023 00:27:26 GMT

Why Strength Training Is Essential

When You're Over 35

Strength training, also known as resistance training or weight lifting, is a form of exercise that involves using resistance to build and strengthen muscles. It is often associated with younger individuals, but it is equally important for people over the age of 35.

So let’s dive into the reasons why strength training is crucial for individuals over 35 years old.

Prevents Age-Related Muscle Loss: As we age, our bodies naturally lose muscle mass, which can lead to a loss of strength and mobility. This process, known as sarcopenia, can be slowed down or even reversed through strength training. We can maintain and build muscle mass by engaging in resistance training, preventing age-related muscle loss.
Improves Bone Health: As we age, our bones weaken, increasing the risk of osteoporosis and fractures. Strength training has been shown to improve bone density, reducing fracture risk and overall bone health.
Boosts Metabolism: Also, as we age, our metabolism slows down, making it easier to gain weight and harder to lose it. Strength training can boost metabolism by increasing muscle mass, which burns more calories at rest. This can be especially important for individuals trying to manage their weight as they age.
Reduces Risk of Chronic Diseases: Strength training has been shown to reduce the risk of chronic diseases such as heart disease, diabetes, and certain types of cancer. This is because it helps improve overall health, including blood pressure, cholesterol levels, and insulin sensitivity.
Improves Quality of Life: Strength training can improve the overall quality of life by increasing strength, mobility, and flexibility. This can make it easier to perform daily activities, such as carrying groceries or climbing stairs, without experiencing pain or discomfort.
Enhances Mental Health: Strength training can also positively impact mental health, reducing symptoms of depression and anxiety and improving overall mood.

Strength training is crucial for individuals over the age of 35. It can help prevent age-related muscle loss, improve bone health, boost metabolism, reduce the risk of chronic diseases, and enhance the overall quality of life.

Working with a qualified trainer is essential to develop a safe and effective strength training program that meets your individual needs and goals. By incorporating strength training into your exercise routine, you can enjoy the numerous physical and mental health benefits of this powerful form of exercise .

Healthy Easter Recipes for the Whole Family

Fri, 31 Mar 2023 23:43:03 GMT

Healthy Easter Recipes for the Whole Family

It’s almost Easter! What’s on your menu?

Easter is often filled with fun memories, from dying eggs and egg hunts to families gathering around the table to enjoy a feast with special dishes you only prepare once or twice a year.

But just like Thanksgiving or Christmas, you can often walk away from an Easter feast feeling, well, not so great once all the sugar, fat, and salt hit you.

So to help keep your Easter a bit lighter and healthier, we’re sharing four of our favorite healthy Easter recipes that the whole family can enjoy.

Kale Slaw Spring Salad

Ingredients

5 cups chopped fresh kale
3 cups torn romaine
1 package (14 ounces) of coleslaw mix
1 medium fennel bulb, thinly sliced
1 cup chopped fresh broccoli
1/2 cup shredded red cabbage
1 cup crumbled feta cheese
1/4 cup sesame seeds, toasted
1/3 cup extra virgin olive oil
3 tablespoons sesame oil
2 tablespoons honey
2 tablespoons cider vinegar
2 tablespoons lemon juice
1/3 cup pureed strawberries
Sliced fresh strawberries

Instructions

1. Combine kale and romaine. Add coleslaw mix, fennel, broccoli, and red cabbage; sprinkle with feta cheese and sesame seeds. Toss to combine.

2. Stir together olive oil and sesame oil. Whisk in honey, vinegar, and lemon juice. Add pureed strawberries. Whisk until combined. Dress salad just before serving; top with sliced strawberries.

Spiced Salmon

Ingredients

2 tablespoons brown sugar
1 tablespoon soy sauce
1 tablespoon butter, melted
1 tablespoon olive oil
1/2 teaspoon garlic powder
1/2 teaspoon ground mustard
1/2 teaspoon paprika
1/2 teaspoon pepper
1/4 teaspoon dill weed
Dash salt
Dash dried tarragon
Dash cayenne pepper
1 salmon filet (2 pounds)

Instructions

1. Mix all ingredients except salmon; brush over salmon.

2. Place salmon, skin side down, on an oiled grill rack or a lightly oiled baking sheet. Grill, covered, over medium heat or broil 4 in. from heat until the fish just begins to flake easily with a fork, 10-15 minutes.

Spring Asparagus

Ingredients

1-1/2 pounds fresh asparagus, trimmed and cut into 2-inch pieces
2 small tomatoes, cut into wedges
3 tablespoons cider vinegar
3/4 teaspoon Worcestershire sauce
1/3 cup sugar
1 tablespoon grated onion
1/2 teaspoon salt
1/2 teaspoon paprika
1/3 cup canola oil
1/3 cup sliced almonds, toasted
1/3 cup crumbled blue cheese, optional

Instructions

1. Bring 1 cup of water to a boil in a large saucepan. Add asparagus; cook, covered, until crisp-tender, 3-5 minutes. Drain; place in a large bowl. Add tomatoes; cover and keep warm.

2. Place vinegar, Worcestershire sauce, sugar, onion, salt, and paprika in a blender; cover and process until smooth. While processing, gradually add oil in a steady stream. Toss with asparagus mixture. Top with almonds and, if desired, cheese.

Spring Berry Parfaits

Ingredients

2 cups fresh strawberries, cut into 1/2-inch pieces
2 cups fresh blueberries
4 teaspoons of reduced-fat raspberry walnut vinaigrette
3/4 cup fat-free vanilla or Greek strawberry yogurt
2 teaspoons minced fresh mint
Unsweetened shredded coconut, optional

Instructions

1. Place strawberries and blueberries in separate bowls. Drizzle each with two teaspoons of vinaigrette; toss to coat. In a small bowl, mix yogurt and mint.

2. Spoon strawberries into four parfait glasses. Layer each with the yogurt mixture and blueberries. If desired, top with coconut.

The Beginners Guide To Meal Prepping

Tue, 28 Feb 2023 22:50:18 GMT

The Beginners Guide To Meal Prepping

Meal prepping is a great way to stay on track and eat healthy and balanced meals. Plus, it has many benefits, including:

Saves time: Preparing meals in advance can save you time during the week. You can cook multiple meals at once, which means you won't have to spend time cooking and cleaning up every day.

Saves money: Meal prepping can also save you money. Buying ingredients in bulk can be cheaper than buying individual ingredients, and prepping your meals means you won't be tempted to eat out or buy expensive convenience foods.

Helps with portion control: When you prep your meals, you can control your portions. This can help you avoid overeating and stay within your calorie goals.

Supports healthy eating: Meal prepping allows you to plan healthy and balanced meals in advance. This can help you avoid unhealthy choices and stick to your health goals.

Reduces stress: Knowing that you have healthy meals prepared and ready to go can reduce stress and make your week less hectic.

Overall, meal prepping can be a great way to save time and money and support your healthy eating habits.

Here's our beginner's guide to meal prepping to help you get started:

Here's our beginner's guide to meal prepping to help you get started:

Plan your meals

Decide what meals you want to prepare for the week. Look for healthy and balanced meal options that include a variety of vegetables, lean protein, and complex carbs.

Choose your recipes

Once you have a plan, choose recipes that fit your meal plan. Look for recipes that can be made in large batches and easily stored.

Cook in batches

Prepare large batches of your recipes at once. Not only will doing so save time, but it will also ensure you have enough food for the week.

Store your meals

Once your meals are cooked, store them in containers and refrigerate or freeze them. Make sure to label your containers with the date and contents of the meal.

Reheat and enjoy

When it's time to eat, simply reheat your prepped meal and enjoy a healthy and delicious meal in minutes.

Be consistent

To make the most of meal prepping, be consistent and plan your meals and prep regularly.

Meal prepping can be a great way to stay on track with healthy eating habits and save time and money. With some planning and preparation, you can prepare delicious and nutritious meals for the entire week.

Stay on Track for Spring Break

Tue, 28 Feb 2023 19:32:28 GMT

Stay on track for spring break

Spring break can be a fun and relaxing time. But, while relaxing and enjoying your vacation, you should keep your health and well-being in mind.

Here are some tips to stay healthy during spring break:

Stay hydrated: Drink plenty of water throughout the day, especially if you spend time outdoors in the sun.
Get enough sleep: Aim for 7-9 hours each night to help your body recharge and stay healthy.
Eat a balanced diet: Eat plenty of fruits, vegetables, lean protein, and whole grains. Limit your intake of processed foods, sugary drinks, and alcohol.
Stay active: Whether going for a walk, taking a yoga class, or playing beach volleyball, find ways to stay active during your break.
Practice safe sun exposure: Use sunscreen and protective clothing to prevent sunburns and reduce the risk of skin cancer.
Stay connected: Spend time with friends and family, and make time for self-care activities like meditation or journaling.

Remember that caring for your physical and mental health is important year-round, not just during spring break.

By prioritizing your health and making healthy choices, you can enjoy your vacation and return feeling refreshed and ready to tackle whatever comes next.

If you’re spending spring break as a family, exercising together can be fun to stay active, bond, and improve your overall health. Here are some exercises that the whole family can do together over spring break:

Walking or hiking: Going for a walk or hike is a great way to get outside and exercise. Choose a local trail or park and make it a family outing.
Biking: Riding bikes is a fun way to explore your neighborhood or local bike paths. You can also rent bikes to try out new routes.
Swimming: Swimming is a low-impact exercise that is great for the whole family. You can swim laps or play games in the pool.
Yoga: Yoga is a great way to improve flexibility and balance. You can follow along with a video or attend a family yoga class.
Dance party: Put on some music and have a dance party together. You can even learn some new dance moves and choreograph a routine.
Outdoor games: Play games like tag, capture the flag, or kickball together. These games are a fun way to get your heart rate up and improve your coordination.
Strength training: Use bodyweight exercises like push-ups, squats, and lunges to improve your strength. You can even make it a friendly competition to see who can do the most reps.

That’s why it is so important to get outside and just do something. Yes, going to the gym and getting an entire workout is excellent and has a ton of brain and mood-boosting benefits. But as we said, you don’t have to be a full-force gym-goer to get the brain benefits of exercise. And if you are someone who frequents the gym often, you still should go outside to gain the sun’s serotonin benefits.

So go out into the garden and dig into the earth, walk in a local park, find your favorite hike; just get outside and enjoy the benefits of movement and sun. Your body and your brain will thank you for it.

Welcome to spring.

Healthy St. Patricks Day Treats the Whole Family can Enjoy!

Tue, 28 Feb 2023 19:12:11 GMT

healthy st patrick's

day treats the

whole family can enjoy

Healthy St. Patrick’s Day Treats For the Whole Family

St. Patrick’s Day is a great time to get creative in the kitchen and enjoy festive snacks! But you don’t have to rely on unhealthy options to celebrate.

With a few simple ingredients and minimal effort, you can make delicious and healthy St. Patrick's Day snacks that satisfy your cravings without compromising your health.

From sweet treats like healthy but delicious shamrock cookies to savory dishes like Irish potato pancakes, there are plenty of ways to enjoy the holiday without sacrificing nutrition.

So prepare for festive fun with these healthy St. Patrick's Day ideas!

Healthy Shamrock Cookies

Ingredients

1 cup almond flour
1 cup coconut flour
1/4 cup coconut oil melted
1 cup granulated coconut sugar
1/2 tsp vanilla extract
1 banana ripe
1 pinch of sea salt
1 cup steamed spinach

Instructions

Steam spinach in a microwave-safe bowl for 20 minutes. (Don’t worry, the spinach flavor will disappear, and your family will never know it is in the cookies.)
Blend spinach and banana in a blender to make a creamy green mixture. (Blending the spinach into a creamy mixture with the banana is easier.)
Preheat the oven to 350 F.
Combine spinach cream, flours, oil, and sugar.
Add in salt and combine.
Chill the dough for 30 minutes.
Once chilled, roll in a ball and place on a cookie sheet.
Bake for 12 minutes or until the edges are golden brown

Healthy Irish Potato Pancakes

Ingredients

Two russet potatoes, grated
1 large zucchini, grated
½ yellow onion, grated
½ cup oat flour
1 teaspoon baking powder
½ teaspoon freshly ground black pepper

Instructions

Preheat the oven to 425 degrees. Cover two sheet pans with parchment paper.
Spread half of the grated vegetables on a clean kitchen towel, then roll and wring the towel to draw out the excess moisture.
Transfer to a large mixing bowl. Repeat with the remaining vegetables.
Combine the oat flour, baking powder, and pepper in a small bowl.
Add to the vegetable bowl, and mix well, using your hands to distribute the flour and baking powder evenly.
Scoop about ¼ cup of potato mixture, and hand-shape it into a semi-tight ball. Flatten with your palms, and place the pancake onto the prepared pan.
Repeat with the remaining mix, spacing the pancakes about 2 inches apart.
Bake for 12 minutes.
Flip and bake for another 12 minutes or to your desired level of crispness.
Serve at once. Top with the condiment of your choice.

St. Patrick's Day Rainbow Veggie Platter

Ingredients

1-pint grape tomatoes
8 oz baby carrots
1 bell pepper sliced
1/2 head broccoli cut into florets
1/4 head cauliflower cut into florets
1/4 red onion sliced
14 oz Greek Yogurt Ranch Veggie Dip

Instructions

Wash all the vegetables
Remove the broccoli stem and cut the broccoli into bite-sized florets.
Cut around the stem of the cauliflower and remove the leaves around the base of the cauliflower. Break the cauliflower into bite-sized florets.
Slice the yellow bell pepper and red onion.
Arrange the vegetables around the platter in a semicircle, starting with the grape tomatoes on the outside.
Then, add the baby carrots, yellow bell pepper, broccoli, and red onion (in that order)
Arrange the cauliflower around the bottom of the rainbow so that they form a cloud shape.
Put ranch veggie dip in a shamrock bowl and enjoy!

Self-Care Guide for Managing Stress

Tue, 28 Feb 2023 18:03:32 GMT

Self-Care Guide for Managing Stress

Self-care is an essential part of leading a healthy and balanced lifestyle. Taking care of one’s physical, emotional, and mental health can help reduce stress, improve sleep, strengthen relationships, boost productivity, and improve overall well-being.

Managing stress is an essential part of leading a healthy and balanced lifestyle. Stress can have severe physical and mental consequences if it is left unchecked. It can lead to anxiety, depression, digestive problems, headaches, heart disease, and a weakened immune system.

Stress can also lead to unhealthy habits such as overeating, drinking too much alcohol, smoking, and neglecting physical activity. Therefore, finding healthy and effective ways to manage stress is essential.

Stress management techniques such as meditation and exercise can help to reduce and manage stress levels. Additionally, setting realistic goals and practicing good self-care are crucial, such as getting enough sleep, eating nutritious meals, and spending time with friends and family. By taking these steps, you can help to reduce your stress levels and lead a healthier and happier life.

Exercise : Exercise can be a great way to reduce stress. Not only does it release endorphins that make us feel good, but it can also help us clear our minds and relax.

Meditation : Mindful meditation can be an effective way to reduce stress. Focusing on breathing, being mindful of your thoughts, and practicing relaxation techniques can help clear your head and reduce your anxiety.

Get enough sleep : Getting enough sleep is essential for managing stress. Lack of sleep can lead to fatigue and make it harder to cope with stress. Aim for at least seven to eight hours of sleep every night.

Eat a balanced diet: Eating a balanced diet is essential for overall health, including stress management. Eating plenty of fruits and vegetables, as well as lean proteins and complex carbs, can help to stabilize mood and energy levels.

Connect with friends and family : Taking time to connect with friends and family can significantly reduce stress. Talking about your worries with someone you trust can help you to feel more relaxed.

Take time for yourself : It is essential to take time for yourself. Whether reading a book, listening to music, or taking a hot bath, taking time out of your day to do something you enjoy can be very beneficial in managing stress levels.

The Best Core Exercises

Fri, 10 Feb 2023 15:14:02 GMT

The Best Core Exercises

While ab exercises are an essential part of any fitness routine, focusing on just your abdominals is, well, one-sided- literally . They only take care of one part of a much larger muscle group: your core.

Core exercises are exercises that target the muscles of the abdomen and back. Core muscles are essential for maintaining good posture and stability in the body and providing the strength needed for daily activities such as lifting and carrying.

Core exercises can help improve balance and stability and reduce the risk of back and neck injuries. Core exercises can also help improve the entire body's functioning, as they use multiple muscles and joints together, encouraging greater coordination and building overall strength. In addition, core exercises can help increase endurance, improve body composition, and assist in injury prevention.

Here is a list of our favorite core exercises.

The Plank

This static exercise focuses on maintaining a neutral posture while engaging and toning your abdominal muscles, hips, and glutes.

To perform the plank

Start in a push-up position with your arms straight and your hands directly beneath your shoulders.
Next, adopt an open body position, with your head, neck, and spine in a neutral position, your core muscles engaged, and your glutes slightly contracted.
Hold this position for 30-60 seconds, and work up to more extended periods of time.

Improved energy levels: When you lose body fat, you’ll have more energy throughout the day. This can make staying active and getting through your daily tasks easier.
Improved physical performance: When you lose body fat, you’ll be able to move more efficiently and be better able to perform physical activities.
Improved body composition: When you lose body fat, you’ll be able to achieve a healthier body composition, which can help you look and feel better.

Bird-dogs

Another excellent core exercise works your entire body and strengthens your spine, abdominals, and glutes.

To perform a bird-dog

Start on your hands and knees, with your hands directly beneath your shoulders and your knees directly beneath your hips.
Engage your core and lift your right arm up and out in front of you while simultaneously extending your left leg out behind you.
Try to keep your spine in a neutral position while you do this.
Hold the position for a few seconds, then switch sides.
Perform 10-12 reps

Russian Twists

An excellent exercise for toning your abdominal muscles, as well as your obliques.

To perform a Russian twist

Start seated, with your knees bent and your feet flat on the ground.
Lean back slightly and lift your feet off the ground, balancing yourself on your tailbone.
Now, twist your torso so you reach out to the side with both hands, then rotate back to the center.
Keep alternating sides for 30-60 seconds.
Perform 20 reps (10 on each side)

These are just a few exercises you can use to strengthen your core. As with any exercise routine, start slowly and gradually increase the intensity as you become comfortable with each movement. Consult your doctor or physical therapist before beginning any exercise program.

How To Lose Body Fat: A Guide to Achieving Your Goals

Fri, 10 Feb 2023 13:55:55 GMT

How To Lose Body Fat: A Guide to Achieving Your Goals

Losing body fat is a goal for many people, but it can be challenging to know where to start. Understanding the basics of fat loss and the different ways to achieve it is essential. We will cover the basics of losing body fat, the benefits of doing so, and how to make a plan that works for you.

The most crucial factor in fat loss is creating a calorie deficit. This means that you need to consume fewer calories than you burn in a day. When you do this, your body will be forced to use stored fat as energy, leading to fat loss.

It’s important to note that fat loss is different from weight loss. Weight loss can involve fat and muscle loss, while fat loss is about reducing body fat. This guide will focus on fat loss, the best way to improve your overall health and fitness.

Benefits of Losing Body Fat

There are many benefits to losing body fat. It can help improve your overall health, as well as improve physical performance. Here are more benefits of losing body fat:

Lower risk of chronic diseases: One of the significant benefits of losing body fat is a lower risk of chronic conditions, such as heart disease, stroke, high blood pressure, and diabetes.
Improved energy levels: When you lose body fat, you’ll have more energy throughout the day. This can make staying active and getting through your daily tasks easier.
Improved physical performance: When you lose body fat, you’ll be able to move more efficiently and be better able to perform physical activities.
Improved body composition: When you lose body fat, you’ll be able to achieve a healthier body composition, which can help you look and feel better.

What is the Healthy Way to Lose Body Fat?

The healthy way to lose body fat is to create a calorie deficit through a whole food diet and exercise. This means you need to consume fewer calories than you burn in a day. This can be achieved by reducing your calorie intake and

increasing your activity levels.

It’s important to note that crash diets and extreme exercise programs are not the best way to lose body fat. These can lead to muscle loss and decreased energy levels, harming your health. Instead, it’s best to focus on creating a sustainable calorie deficit and sticking to it.

How to Make a Diet Plan for Losing Body Fat

Creating a diet plan for losing body fat is essential to your fat-loss journey. It’s crucial to ensure your diet is balanced and provides the nutrients you need. Here are some tips for creating a diet plan for fat loss:

Increase your intake of fruits and vegetables: Fruits and vegetables are packed with essential vitamins, minerals, and fiber. They’re also low in calories, making them ideal for fat loss.
Avoid processed and refined foods: Processed and refined foods are usually high in calories and low in nutrients. So it’s best to avoid these as much as possible.
Focus on whole foods: Whole foods, such as lean proteins, whole grains, and healthy fats, are packed with nutrients and can help you stay full for longer.
Keep track of your calorie intake: It’s essential to keep track of your calorie intake to ensure you’re creating a calorie deficit. You can use a calorie-tracking app or a food journal.
Stay hydrated: Staying hydrated can help you feel fuller for longer and help your body function optimally.

Types of Exercise for Losing Body Fat

Exercise is an essential part of any fat loss plan. It helps create a calorie deficit and can help you build muscle, leading to a higher metabolism and more fat loss. Here are some types of exercise that can help you lose body fat:

Cardio: Cardio, such as running, cycling, and swimming, is a great way to burn calories and lose body fat.
Strength training: Strength training, such as weight lifting and bodyweight exercises, can help you build muscle, which can help increase your metabolism and burn more calories.
High-intensity interval training (HIIT): HIIT involves alternating between high and low-intensity periods. This can help you burn calories more quickly and effectively.
Yoga: Yoga is a great way to improve your overall fitness and can help reduce stress, leading to fat loss.

Tips for Sticking to Your Diet and Exercise Plan for Losing Body Fat

Sticking to a diet and exercise plan for fat loss can be challenging. Here are some tips to help you stay on track:

Set realistic goals: Goals will help you stay motivated and focused. Make sure your goals are specific, measurable, attainable, relevant, and timely.
Find an accountability partner: Find someone to hold you accountable for your goals. This can be a friend, family member, or even a trainer.
Track your progress: Tracking your progress can help you stay motivated and on track. For example, you can use a tracking app or a food journal to help you stay on track.
Reward yourself: Reward yourself for reaching your goals. This can help you stay motivated and on track.
Don’t be too hard on yourself: Everyone has bad days, and that’s ok. So don’t be too hard on yourself; take it one day at a time.

Avoiding Common Mistakes When Losing Body Fat

It’s easy to make mistakes when trying to lose body fat. Here are some common mistakes to avoid:

Not getting enough sleep: Sleep is an integral part of fat loss. However, not getting enough sleep can lead to increased hunger and cravings, making it harder to stick to your plan.
Not eating enough: Not eating enough can lead to fatigue and decreased performance. Make sure to eat enough to fuel your body.
Not being consistent: Consistency is vital when it comes to fat loss. So make sure to stick to your plan, and don’t give up if you don’t see results immediately.
Not drinking enough water: Staying hydrated is essential for fat loss. So make sure to drink enough water throughout the day.
Not taking rest days: Rest days are essential to any exercise program. So, take at least one day off a week to rest and recover.

What to Do If You Can't Lose Body Fat

If you’re having trouble losing body fat, you can do a few things. Here are some tips to help you get back on track:

Re-evaluate your diet: Look at your diet and ensure it’s balanced and provides you with the nutrients you need.
Increase your activity levels: If you’re not getting enough physical activity, try to increase it. This can help you create a calorie deficit and burn more calories.
Talk to a professional: If you’re still struggling to lose body fat, talk to a professional. A dietitian or personal trainer can help you create a plan tailored to your needs.

Conclusion

Losing body fat can be a challenging but rewarding journey. Understanding the basics of fat loss is essential as creating a plan that works for you.

Start by setting realistic goals and creating a balanced diet and exercise plan. Then, with consistency and dedication, you’ll be able to achieve your fat loss goals.

How To Love Yourself This Valentine’s Day

Wed, 08 Feb 2023 16:26:39 GMT

How To Love Yourself This Valentine’s Day

Valentine's Day is a day to celebrate love, so it's the perfect time to show yourself some love too! Here are some simple tips to help you express your love and appreciation for yourself this Valentine's Day:

Treat Yourself to Something Special

Buy yourself a small gift. Whether it's a bouquet or a luxury item, it's nice to show yourself some appreciation with a tangible object.
Enjoy a movie night. Pop some popcorn, curl up with a blanket, and watch a movie you love. This can be a great way to relax and take your mind off of stress.
Pamper yourself. Whip up a DIY face mask, get a manicure, or treat yourself to a massage. Taking a few hours to focus on yourself can be incredibly refreshing.
Have a spa day. Spend the day lounging in a hot bath, using various spa products, and listening to relaxing music.
Spend some quality time alone. Go for a walk, read a book, or just sit silent and appreciate the moment. Taking some alone time can be incredibly beneficial for your mental health.

Make Time for Self-Care

Get enough rest: Get at least 7-8 hours of sleep every night. A good sleep routine is essential for your physical and mental health.
Spend some time outdoors: Nature has a calming effect on the mind and body. So spend some time outside and soak in the beauty of the world.
Treat yourself to something special: Whether it’s your favorite dessert, a massage, or a new outfit, treat yourself to something special to show yourself some extra love.
Practice self-compassion: Being gentle and kind to yourself is essential in any self-care routine. Don’t be too hard on yourself, and practice self-compassion.
Spend time with people you care about: Spending quality time with those you love and care about will help you feel connected and supported.

Write Yourself a Love Letter

Writing a letter to yourself is an excellent way to practice self-reflection and work on your personal growth. It can also be a great tool to track your progress in life and achieve your goals. Here are some of the main reasons why you should write a letter to yourself:
To remind yourself of your goals and the progress you have made toward them. Writing a letter to yourself can help you remember the big picture and stay focused on the end goal.
To reflect on your accomplishments and celebrate your successes. Writing a letter to yourself is a great way to remind yourself of your achievements and pat yourself on the back.
To release negative emotions and forgive yourself for your mistakes. Writing a letter to yourself is a form of self-care and a great way to let go of stress, frustrations, and negative emotions.
To remind yourself to stay positive and motivated. Writing a letter to yourself can be an excellent way to stay positive and motivated even when things don't go your way.
To remind yourself to stay humble and grateful. Writing a letter to yourself is a great way to stay humble and remind yourself to be thankful for the good things in life.

By taking the time to practice self-love on Valentine's Day, you can give yourself the best gift of all - the gift of loving, appreciating, and accepting yourself.

Your Super Bowl Survival Guide

Wed, 08 Feb 2023 15:15:32 GMT

Your Super Bowl Survival Guide

Staying healthy and maintaining a healthy lifestyle during Super Bowl parties can be challenging. Still, simple tips and tricks make it easy to enjoy the celebration without sacrificing your health.

Many Super Bowl snacks and drinks, such as chips, pizza, and candy, are high in unhealthy fats and sodium. Instead, choose healthy foods low in calories and fat, such as vegetables and fruits.

Second, be active throughout the event. Small activities, such as walking to the snack table or playing catch, can keep you moving and prevent unhealthy snacking. Additionally, you can join in on the festivities by participating in pre-game drills, such as tossing a football or doing a few yoga poses.

Finally, create a support system with your friends and family. Commit beforehand to keep each other from overindulging and remind each other of healthier options when applicable. Also, cheer for and celebrate with your favorite team without consuming unhealthy foods or drinks.

To help you get a jump-start on committing to a healthy Super Bowl, we’ve included five of our favorite, healthy, go-to Super Bowl Party snacks.

Buffalo Cauliflower Bite

These bite-sized morsels are sure to please everyone with a mix of spicy and savory flavors.

Simply mix cauliflower florets, your favorite hot sauce, and a tablespoon of melted vegan butter
Bake for 30-35 minutes at 350 degrees on an aluminum foil lined cookie sheet.
Serve with Greek yogurt or ranch dressing for dipping.

Kale & Sweet Potato Nachos

These nachos are a great way to get your guests to eat their greens.

Preheat your oven to 375.
Layer kale, thin sweet potato slices, black beans, and cheese on a baking sheet lined with aluminum foil.
Bake for 20 minutes.
Serve with jalapenos, sour cream, and salsa for extra flavor.

Avocado & Tomato Veggie Wraps

These wraps are a great way to get some veggies into your meal.

Start by spreading a layer of mashed avocado onto a whole wheat wrap, then top with tomatoes, lettuce, and feta cheese. Roll up and heat in the oven at 350 degrees for 10 minutes before serving.

Baked Zucchini Fries

Add a twist to your fries by baking zucchini slices instead!

Slice the zucchini into strips and coat with a mixture of grated Parmesan cheese, garlic powder, and bread crumbs.
Bake for about 20 minutes at 375 degrees.
Serve with a side of no-sugar added marinara sauce.

Veggie Pizzas

These pizzas are a great way to satisfy your guests' cravings.

Preheat oven to 400 degrees
Spread no-sugar added pizza sauces over a whole wheat pizza crust.
Top with chopped vegetables, garlic, and mozzarella cheese.
Bake in the oven for 15-20 minutes, and enjoy!

The Types and Average Cost of Personal Training

Fri, 20 Jan 2023 15:09:20 GMT

The Types and Average Cost of Personal Training

People get personal trainers for a variety of reasons.

The benefits of personal training include increased motivation, consistency, clarity, confidence, injury prevention, individual attention, improved mental health, accountability, personalized training programs, and the setting of purposeful goals. A personal trainer can also help you stay accountable and motivated, exercise with correct form, and promote a healthy lifestyle in more ways than just physical.

Plus, you have options regarding what type of personal training you might prefer. From one-on-one to group training and more, there are a lot of opportunities that match your personal preference and budget.

Let’s explore.

Types of Personal Training

1. One-on-one personal training: This involves working with a personal trainer in a private setting, typically one-on-one. This type of training is ideal for those who prefer a more personalized and focused approach to their training.

2. Group training: This type involves working with a personal trainer in a small group setting. This can be a cost-effective option as the group members often divide the cost.

3. Online personal training: This type of training involves working with a personal trainer remotely through online platforms such as video conferencing or messaging.

4. In-home personal training: This type of training involves working with a personal trainer in the comfort of your home. This can be convenient for those with busy schedules or who prefer to train in a familiar environment.

5. Corporate personal training: This involves working with a personal trainer in a corporate setting, typically at a business or organization.

6. Sport-specific training: This training is designed for athletes and focuses on specific skills and conditioning for a particular sport.

7. Rehabilitation personal training: This type of training is designed for people recovering from an injury, surgery, or illness, and it focuses on rehabilitation and regaining strength and mobility.

8. Senior personal training: This type of training is designed for older adults and focuses on helping them maintain their independence and improve their overall health and fitness.

9. Pre- and post-natal personal training: This training is designed for pregnant women and new mothers and focuses on maintaining their fitness during and after pregnancy.

10. Nutritional personal training: This training involves working with a personal trainer and a nutritionist to provide personalized nutrition and meal planning advice.

Average Cost of Personal Training

The cost of personal training can vary depending on several factors, including the location, the trainer's qualifications and experience, and the type of training.

On average, personal training sessions can cost anywhere from $40 to $150 per hour, with most trainers charging between $50 and $80 per hour. Some personal trainers may also offer package deals, where multiple sessions are purchased at a discounted rate.

Additionally, some gyms and fitness centers may offer personal training as part of a membership package. It's always a good idea to shop around and compare the prices and qualifications of different trainers before committing to a personal training program.

What Is Progressive Overload

Thu, 19 Jan 2023 17:01:29 GMT

What Is Progressive Overload?

Progressive overload is a principle in exercise science that states that to continue progressing in strength and muscle development, the body must be continually challenged with increasing levels of resistance or weight.

As the body adapts to a certain weight or resistance level, more weight or resistance must be added to continue progressing.

Progressive overload can be achieved by increasing the weight or resistance used in an exercise, increasing the number of reps or sets, or decreasing the rest time between sets. This principle is critical for strength training and muscle building, as the body will quickly adapt to a stagnant routine, leading to a plateau in progress.

Here are a few examples of how progressive overload can be applied, plus the benefits and risks.

How to Utilize Progressive Overload

Increasing weight: If you are currently lifting 10 lbs. for a specific exercise, increase the weight to 15 lbs. the next time you perform the exercise. Once 15 becomes easy, add five more pounds.
Increasing reps: If you are currently doing eight reps of an exercise, you will increase the number of reps to 10 the next time you perform the exercise.
Increasing sets: If you are currently doing two sets of an exercise, increase the number of sets to 3 the next time you perform the exercise.
Decreasing rest time: If you are currently taking 2 minutes of rest between sets, you will reduce the rest time to 1 minute the next time you perform the exercise.
Complex exercises: Adding more complex exercises that work on multiple muscle groups can be applied as progressive overload.
Increasing the frequency: If you're currently training a muscle group once a week, you will increase the frequency to twice a week or more.

Benefits of Progressive Overload

Increased muscle strength and size: Progressive overload allows the muscles to adapt and grow stronger by pushing them to their limits.
Improved cardiovascular fitness: By gradually increasing the intensity of your workout, your cardiovascular system will also adapt and improve.
Increased bone density: The increased stress on the bones from progressive overload can lead to increased bone density and a reduced risk of osteoporosis.
Improved athletic performance: Progressive overload can help improve overall athletic performance by increasing muscle strength and power.
Increased motivation: Progressive overload can help keep workouts interesting and challenging, leading to increased motivation to stick with an exercise program.
Better muscle definition: As muscle strength and size increase, muscle definition will also improve.
Increased fat loss: Progressive overload can increase muscle mass, leading to a higher metabolism and increased fat loss.
Increased ability to lift heavier weights: As the body adapts to the increased stress, it will be able to lift heavier weights over time.

Risks of Progressive Overload

Risk of injury: Progressive overload requires pushing the body to its limits, which increases the risk of injury if proper form and technique are not used.
Overtraining: If a progressive overload is applied too quickly or excessively, it can lead to overtraining, which can cause fatigue, muscle soreness, and decreased performance.
Plateauing: Even with progressive overload, the body may reach a point where progress slows or stops altogether.
Burnout: If someone pushes themselves too hard and fast, it can lead to physical and mental burnout.
Lack of flexibility: Progressive overload can be so focused on strength and muscle building that it neglects flexibility and mobility, leading to an imbalance in the body.

Progressive overload is an effective way to continue progressing in strength and muscle development.

It's important to note that progressive overload should be applied gradually, as the body needs time to adapt to the increased stress. In addition, it should be done with caution or under the guidance of a qualified professional to avoid potential negative impacts on the body.

Why It Gets Harder To Lose Weight

Thu, 19 Jan 2023 16:06:27 GMT

Why It Gets Harder To Lose Weight

Nothing is more frustrating than putting in the work but realizing you’re not losing weight as fast as you once were. There are a few reasons why that might be happening.

Below is a breakdown of common reasons you might not see the weight loss progress you once were.

Plateauing Metabolism: As the body loses weight, it adjusts to the new lower weight by slowing its metabolism. This means the body burns fewer calories at rest, making it harder to lose weight.
Loss of muscle mass: When weight is lost, the body often loses muscle mass, which contributes to a slower metabolism.
Hormonal imbalances: As weight is lost, hormone levels in the body may change, making it harder for the body to burn fat.
Adaptation to diet and exercise: As the body becomes accustomed to the diet and exercise routine, it becomes harder to continue making progress.
Lack of variety in diet: Eating the same foods can make the body less responsive to weight loss.
Not enough sleep: Lack of sleep can also cause weight loss to slow down. Make sure you’re getting seven to eight hours every night for optimal.
Stress: High levels of stress can cause weight loss to slow down and can even result in weight gain.
Not tracking progress: It can make it difficult to identify why weight loss has slowed down.

Another critical factor is age. As we age, our bodies undergo natural changes that can make weight loss more challenging. Some of the ways that age can affect weight loss include:

Metabolism slows down: As we age, our metabolism slows down, which means that we burn fewer calories at rest. This can make it harder to lose weight.
Hormonal changes: With age, our hormone levels change, which can make it harder to lose weight. For example, our growth hormone and testosterone levels decrease as we age, making it harder to build muscle and maintain a healthy metabolism.
Loss of muscle mass: We naturally lose muscle mass as we age, making it harder to lose weight. This is because muscle mass is more metabolically active than fat, so a loss of muscle mass can lead to a slower metabolism.
Decreased physical activity: As we advance in age, we may become less active, making it harder to lose weight.
Medications: We may be more likely to take medications that can cause weight gain.
Health conditions: As we age, we may be more likely to develop health conditions that can make it harder to lose weight, such as diabetes or heart disease.

Despite these challenges, losing weight and maintaining a healthy weight at any age is still possible.

Focusing on healthy lifestyle choices such as eating a balanced diet, engaging in regular physical activity, and getting enough sleep is essential.

Working with a healthcare professional or personal trainer is also necessary to develop a personalized weight loss plan that considers any health conditions or medications that may affect weight loss.

Uncovering Fitness Myths

Thu, 19 Jan 2023 14:49:40 GMT

Uncovering Fitness Myths

There are a lot of myths in the world of fitness. Some of them are harmless, but others, not so much. That’s why it’s important to debunk them.

Two fundamental reasons why we should debunk fitness myths are:

Safety

Many fitness myths can be dangerous and lead to injury if followed without proper guidance. For example, the myth that "no pain, no gain" can lead to pushing oneself too hard and causing damage.

Efficiency

Believing in fitness myths can lead to ineffective exercise routines and poor results. For example, the myth that certain exercises or machines target specific areas.

Here are eight of the top fitness myths debunked.

1. No pain, no gain: While some discomfort is expected during exercise, pushing yourself to the point of pain is unnecessary to see results.

2. Spot reduction: Targeting a specific body part with exercise (e.g., doing sit-ups to lose belly fat) will not reduce fat in just that area.

3. Stretching before exercise prevents injuries: Research has shown that stretching does not prevent injuries and may even decrease power and performance. Myofascial release, such as foam rolling, is better to perform before a workout and save the deep stretching for post-workout.

4. More is better: Doing more exercise is not always better. Overtraining can lead to injury and burnout.

5. Carbs are bad: Nature invented carbs for a reason. Carbohydrates are an essential energy source for the body and should not be avoided in their whole food, natural forms such as fruits, vegetables, and whole grains. What can be avoided is highly processed carbs such as white bread, chips, cookies, etc.

6. Supplements are necessary: While some supplements may be beneficial, they are optional for most people to meet their fitness goals.

7. Machines are better than free weights: Both machines and free weights have advantages and can effectively achieve fitness goals. The choice depends on the individual's preference and fitness level.

8. Women should avoid weightlifting: Women can and should lift weights as part of their fitness routine. It's a great way to build muscle and strength, leading to various health benefits, including strengthening bones.

It is crucial to avoid fitness myths because they can lead to misguided beliefs about achieving your fitness and weight loss goals. In addition, misinformation can lead to ineffective exercises or incorrect nutrition advice, resulting in wasted effort and time.

Instead, stay informed and consult reliable sources when changing your fitness routine.

Self-Care During the Holidays

joleen@bigravenmedia.com — Mon, 14 Nov 2022 14:21:24 GMT

Self-Care During the Holidays

Daily schedules can quickly become overloaded with the responsibilities of the holidays, such as shopping, cooking, wrapping, and planning. As a result, it's easy to push self-care needs, like regular exercise, to the bottom of the list to avoid overburdening.

However, skipping workouts might make it harder for our bodies and minds to cope with additional holiday stressors.

Utilizing the less-is-more principle when working out will help prevent schedule overload without compromising your health. Additionally, this will help you lower stress and protect your general well-being.

#1 Take Time To De-Stress

Despite all the good intentions, the holidays can be hard on our physical and mental health. Family obligations like grocery shopping and meal preparation produce stressors of various kinds, and we are also more likely to indulge in high-fat, high-sugar foods and alcohol consumption.

Plus, winter's shorter, dimmer days only make it worse for some people.

Taking deliberate breaks from mental and physical energy expenditure is crucial to recover from stress. Of course, recovery should always come first, but the holidays are especially vital. As a result, in this instance, more is better than less.

Unplugging is essential at least once a day. That entails stepping away, at least for a short period, from all of your obligations, including your phone, to refresh your body and mind. You can accomplish this through breathing exercises or meditation, walking, or lounging comfortably.

#2 Get Enough Sleep

Keep sleep in your schedule because your body needs it to repair and renew itself. Plus, a lack of sleep can affect our moods, memory, and concentration ability.

Set a timer to remind yourself to go to bed and get at least 7 hours of rest. This will lessen the listed symptoms and make you feel less sluggish.

Even better, it will make you feel more at ease and supply you with energy all day long.

#3 Get A Short HIIT Workout In

Make an effort to find four minutes to exercise a few times per week, even at the busiest time of the year. And with high-intensity interval exercise or HIIT, less really is more. Studies have shown that HIIT is more effective in reducing visceral (or belly) fat without dietary changes and can burn 25%.

That’s why four-minute HIIT workouts could be your time-effective plan for remaining in shape over the holidays if you're up for the challenge.

For instance, mountain climbers and jumping jacks are two extraordinarily different yet practical total-body exercises you can alternate between to get an effective workout.

#4 Optimize Your Screen Time

While it may seem like a habit, using your smartphone is usually more of a time waster rather than an essential component of your routine. Additionally, many people report increased mobile screen use in the weeks before the holidays. Whether they are online shopping, responding to texts, or scanning social media to see what their friends are doing for the holidays, many people unavoidably spend a sizable portion of the day staring at their phones.

What if you could optimize your health for even a tiny portion of that time and convince yourself not to stare at your phone too much?

How?

By including core, leg, and posture-improving wall sits in your smartphone time.

The difficulty of wall sits is intentional. You will only want to hold them for a short time. Therefore, if you combine them with smartphone use, you'll probably cut down on scrolling time merely to avoid them, which is sometimes good, especially for your mental health.

It only takes a more systematic approach to training to stay in shape over the holidays rather than depriving yourself of all the goodies the season offers. And by using the advice above, you can improve your lifestyle and benefit yourself long after the holidays.

Pre and Post-Workout Meal Tips

joleen@bigravenmedia.com — Mon, 14 Nov 2022 13:42:40 GMT

Pre and Post-Workout Meal Tips

“What should I eat before and after a workout?” is probably one of the questions we hear the most.

While the answer may occasionally depend more on the athlete and the particular activity, some universal facts regarding pre-and post-workout nutrition hold true whether you're a weekend warrior or a seasoned pro.

Pre-Workout Meal Tips

Your body's "engine"(i.e., muscles) runs on carbohydrates. Additionally, you need more carbs to stay going the harder your engine works.

So, how soon should I eat before working out? It varies.

As a general rule, it's best to avoid eating right before a workout since your stomach is working to digest the food in your stomach, and your muscles are working to do their "thing." For optimal performance, these conflicting objectives present a difficulty. Additionally, eating too soon before a workout might make you feel a little queasy in your stomach while you exercise or play.

Here are some pre-workout fuel suggestions :

Peanut butter and banana or PBJ sandwich
Greek yogurt with berries
Oatmeal with low-fat milk and fruit
Apple and peanut or almond butter
A handful of nuts and raisins (two parts raisins: one part nuts)

Note that each of these recommendations has both some protein and some carbohydrates. The fuel is carbs, while the protein restores and repairs but also "primes the pump" by supplying the proper amino acids to your muscles.

Depending on how well your body tolerates food, you should ideally nourish your body for 1 to 4 hours before working out. Try different times to see which suits your body the best. For example, if you're a competitive athlete, you should investigate this during your practice sessions rather than on game day.

Post-Workout Meal Tips

Your body uses the glycogen stored in your muscles to power through a workout or game, but you must resupply the nutrients you lost afterward.

Focus on consuming carbohydrates and protein after an exercise or competition. This enables your muscles to replace the glycogen they just used up during exercise and assists your weary muscles in rebuilding and repairing themselves with the protein and readily available amino acids. After a strenuous workout, try to eat within an hour.

Post-workout meals include:

Post-workout recovery smoothie (or post-workout smoothie made with low-fat milk and fruit)
Low-fat chocolate milk
Turkey on a whole-grain wrap with veggies
Low-fat yogurt with berries

These suggestions are convenient and provide primarily carbohydrates and a small amount of protein. Note that the first two are liquid options that also assist the body in rehydrating.

How Much Protein Should I Be Eating?

joleen@bigravenmedia.com — Mon, 14 Nov 2022 13:02:25 GMT

How Much Protein Should I Be Eating?

Ideally, you should get between 10% and 35% of your calories from protein. This changes according to your fitness goals, health, exercise level, and body composition. Your body uses protein to create and repair tissues, transfer nutrients, and perform several tasks.

But since everyone has different needs, knowing more about the elements at play makes it easier to figure out what's best for you. Let’s explore.

How Much Protein Is Recommended?

On a basic level, protein recommendations often fall into one of two categories: a percentage of your weight or your daily caloric intake.

Your overall calorie consumption will significantly impact how much protein you need. For instance, even if the percentages are the same: 150g per day versus 300g per day, 30% protein on a diet of 2000 calories (600 calories) is very different from 30% protein on a diet of 400 calories (1200 calories).

Therefore, estimating your protein intake in relation to your weight may be preferable because it remains constant regardless of the number of calories you consume. Consuming at least one gram of protein per pound of body weight, whether your daily calorie intake is 1,500 or 4,000, will help keep things consistent.

Why Getting Enough Protein Is Essential

Protein is necessary to live because it contains amino acids needed to develop and maintain muscles and bones. Additionally, new research indicates that protein quality—or the total amino acid composition of a protein source—may become more significant as you age.

Beyond your physical structure, protein also contributes to the control of various cellular functions, from your immune system to the flow of oxygen via your blood. Protein can also help you lose weight since it encourages the release of satiety signals in your small intestine, which makes you feel full.

Protein is also a super nutrient; it’s a multitasker and strongly influences your body's appearance and use. In addition to helping you feel fuller, protein strengthens your bones, boosts your immune system, and boosts brain function.

Here are some protein breakdowns in common foods:

One cup of milk has eight grams of protein
One cup of soy milk has about seven grams of protein
One egg has six grams of protein
A three-ounce piece of meat has about 21 grams of protein
One cup of dry beans has about 16 grams of protein
An eight-ounce container of yogurt has about 11 grams of protein

To recap, one gram of protein per pound of body weight is plenty whether you're attempting to grow muscle or even if you just want to maintain the muscle you already have while losing fat.

If you'd like, you can eat more. Nevertheless, remember that it won't significantly affect how quickly you put on muscle.

BCAA's

joleen@bigravenmedia.com — Fri, 11 Nov 2022 18:32:43 GMT

BCAA’s

Branched-chain amino acids, or BCAAs, invariably come up in discussions about increasing strength and muscle gains for various reasons. But what are they, and why should you consider adding them to your supplementation?

First, What Are Essential Amino Acids?

Leucine, isoleucine, and valine are three essential amino acids (BCAAs) that make up about 35% of the protein in your muscles. They serve as the building blocks of protein, just like other amino acids. These specific amino acids might also help in maintaining muscle glycogen stores, which fuel your muscles and reduce protein breakdown during exercise.

So What Do BCAAs Do Exactly?

BCAAs provide energy for your skeletal muscles when you train, which might offer you the advantage you need to push yourself to the maximum. When you take BCAA supplements, your glycogen reserves are preserved. This suggests your body has a dependable energy source that it can draw upon as you exercise. Having a lot of glycogen prevents your body from using muscle protein as fuel.

What Do BCAAs Help With?

BCAAs can improve muscle protein repair after exercise, especially when combined with carbohydrates. A growing body of evidence points to leucine as the BCAA that regulates the genetic signaling pathways responsible for muscle protein synthesis. That’s why leucine-to-isoleucine and valine ratios in high-quality BCAA supplements are higher.

When Should I Take BCAAs?

You can take BCAA supplements before, during, and after exercise. All three unique amino acids are present in the full spectrum of whey protein beverages. Use them along with a healthy, well-balanced diet for the best results. Make sure brown rice and other whole-wheat meals are a regular part of your diet if you're seeking an extra leucine boost. Isoleucine is abundant in nuts like cashews and almonds, while valine is found in dairy products, cereals, mushrooms, and peanuts. All animal products, including red meat, fish, eggs, and poultry, as well as vegetarian substitutes like soy, are full of BCAAs.

This vs. That Bread

joleen@bigravenmedia.com — Tue, 08 Nov 2022 15:36:32 GMT

This vs. That: Bread

There’s a kind of love/hate relationship with bread these days.

Most of us love it, but we also fear it as the ultimate killer of all good intentions regarding health and fitness goals.

While we don’t believe that food should be feared, we will say that not all bread is created equal.

So next time you’re craving some toast with breakfast or a sandwich as a post-workout meal, know what bread to grab on your next run to the grocery store to ensure you’re not wrecking all your hard work.

Here are our top five favorite bread options and five we suggest you avoid together.

Our Top 5 Bread Brand Picks

Dave’s Killer Bread Powerseed: What’s not to love here? It’s organic and packed with fiber and protein-dense ingredients, plus it’s just downright delicious any way you slice it. There isn’t a Dave’s Killer Bread that we don’t like.
Ezekiel 4:9 Low Sodium Sprouted: Honestly, any Ezekiel bread is a good choice, but we love this one for its low sodium factor. In a world where sodium intake is at an all-time high, any opportunity to cut down on sodium should be taken. Plus, your fiber intake goes way up with the live sprouted grain.
Milton’s Craft Bakery Whole Grain: Just one slice of Milton’s contains only 100 calories with no fat. So if weight loss is your current goal, then this is the bread for you. Add to the mix that it’s made from whole wheat, brown rice, and oats, and you are also getting a great taste and texture.
Arnold’s 100% Whole Wheat: When reading any bread ingredient list, you should look for 'whole grain,' meaning that the grain is still intact and hasn't been processed and re-fortified. Why is that such a big deal? Well, whole grains have been found to reduce your risk for heart disease and diabetes and even assist in weight management and weight loss. So on that account, Arnold’s 100% Whole Wheat ranks as a great option.
Silver Hills Sprouted Ancient Grain: Like the Ezekiel bread, Silver Hills contains sprouted ancient grains, which help make digestion easier. This bread is great because it’s made with a blend of sunflower, millet, flaxseed, and sesame seeds and contains only two grams of sugar.

Our Top 5 Bread Brands to Avoid

King Hawaiin: Nothing made us unhappier than having to put King Hawaiin as the top bread to avoid. But that sweet, fluffy bread that we all know and love is that way because it’s packed with sugar with almost no fiber. It’s sugar bread.
Wonder: Ah, the childhood favorite. As tasty as Wonder bread might be, it’s heavily processed and contains practically no nutritional value. So while it may not be the worst on the shelf, better options are available.
Udi’s: This is a case of, “Just because it is this, doesn’t mean it is that.” In the case of Udi’s, just because it is gluten-free doesn’t mean it’s the best option. Unfortunately, Udi’s bread is often packed with high amounts of fat with very little fiber. A few also contain canola oil, which we suggest you try and avoid where you can.
Sara Lee: Another popular brand that is often highly processed, resulting in minimal nutritional offerings. Some Sara Lee bread is lower in sugar and fat than most, which often results in them being higher in preservatives.
Nature’s Own (excluding their Whole Wheat options): The reason Nature’s Own is #5 on our list is that outside of their whole wheat offerings (which are great), their bread can be low in fiber but higher in sodium and preservatives. So if you’re going to grab a loaf of Nature’s Own, make sure it’s their 100% Whole Wheat option.

This vs. That: Ice Cream

joleen@bigravenmedia.com — Tue, 08 Nov 2022 14:19:39 GMT

This vs. That: Ice Cream

We all need ice cream from time to time.

But most of us don’t have the luxury of going to a local ice cream shop to get our ice cream, so we have to rely on store-bought.

But alas, like many delicious things, not all ice cream is created equal. In fact, if you eat an entire pint of some brands of ice cream, it could cost you half a day of calories and often a full day's worth of sugar, fat, and carbs.

So before you reach into the freezer at your grocery store, let’s cover five ice cream brands we love and five we suggest you skip over if you don’t want to derail all the hard work you’ve put into your health and fitness.

After all, we want you to scream for ice cream, not because of ice cream.

Our Top 5 Ice Cream Brand Picks

Halo Top : When compared to the nutrition facts of traditional ice cream, Halo Top is downright spectacular. Available in over 20 flavors (and counting), each one falls in the range of 240-360 calories per pint. Compare that to your average Häagen-Dazs pint, which typically has 1,000 calories or more.
Arctic Zero: The pints with no mix-ins contain only 150 calories, while the ones with mix-ins go up to 250. Compared to the typical Ben & Jerry's pint, Arctic Zero is 14-24% of the calories. Regarding ingredients, Arctic Zero is mainly composed of water; whey protein concentrate in the form of milk, sugar, and chicory root.
Edy’s Slow Churned: Traditionally, slow-churned ice cream has fewer calories than regular ice cream, is half the fat and is slightly lower in cholesterol and sodium. But it is important to note that slow-churned ice cream can be somewhat higher in added sugar. So keep your portions in check.
Enlightened: This ice cream option is both nutritious and delicious. That’s because it is low in calories, fat, and sugar but also full of protein and fiber while still tasting like good ice cream.
So Delicious: If you are trying to keep calories in check but are craving ice cream, then this dairy-free “ice cream” is for you. You'll be happy to know that some versions of this indulgent treat are relatively low in fat and calories. For example, So Delicious' Creamy Vanilla soy milk ice cream has only 120 calories and 0 grams of saturated fat per half-cup serving. Delightfully delicious indeed!

Our Top 5 Ice Cream Brands to Avoid

Blue Bell: Where to start? The high fructose corn syrup? The cellulose gum? The artificial flavors and colors? The fact that they had to shut down production for a while in 2015 because of reports of listeria contamination that resulted in three deaths? There’s a reason Blue Bell often ends up on the “Worst Ice Cream Brands” list.
Coolhaus: We commend Coolhaus for its range of flavors. Unfortunately, those funky flavors often balloon the calorie, sugar, and fat content. Some pints can wipe out half a day’s worth of calories and have around the same amount of saturated fat as a stick of butter. Are you getting the idea?
Magnum: As delicious as some of Magnum’s flavors sound, they come with some of the highest amounts of sugar in a single pint. For example, the Double Cookie Crumble has 96 grams of sugar, while the Double Almond Brown Butter has 90 grams. That’s more than four king-sized packs of M&Ms.
Häagen-Dazs: The myth, the legend, the king. Häagen-Dazs knows how to make our mouths water with some of their flavors. But then we look at the nutrition label. Each pint is loaded with unhealthy fats and sugar, and the average calorie count per pint is around 1,200. Yikes.
Ben & Jerry’s: It should be no surprise that Ben & Jerry’s makes this list. What flavor haven’t they created at this point? They are innovative and delicious. But all that innovation comes at a cost. With all those ingredients they pack into a pint, you can only imagine how much sugar, saturated fats, and carbs go with it. Let’s not even get started on the calorie count. You get the picture.

Healthy Thanksgiving Recipes

joleen@bigravenmedia.com — Tue, 08 Nov 2022 13:40:45 GMT

Healthy Thanksgiving Recipes

Whether you’re trying to stay on track with health and fitness goals or don’t want to walk away from the Thanksgiving table feeling as stuffed as the turkey, we’ve got healthier, lighter options to add to your feast this Thanksgiving.

Bon appétit!

Slow-Cooker Curried Butternut Squash Soup

Ingredients

1 medium butternut squash (2-2 1/2 pounds), peeled, seeded, and cubed (about 5 cups)
3 cups of vegetable broth
1 medium white onion, chopped
4 teaspoons curry powder
½ teaspoon garlic powder
¾ teaspoon salt
1 (14 ounces) can of unsweetened coconut milk
1-2 tablespoons lime juice, plus wedges for serving
Chopped fresh cilantro for garnish

Instructions

Stir squash, broth, onion, curry powder, garlic powder, and salt together in a 5-quart slow cooker.
Cover and cook until the vegetables are very tender, 7 hours on Low or 3 1/2 hours on High.
Turn off the heat and stir in coconut milk and lime juice to taste.
Puree with an immersion blender until smooth.
Garnish with cilantro.

Sautéed Brussels Sprouts with Bacon & Onions

Ingredients

2 ½ pounds Brussels sprouts, trimmed
4 slices bacon, cut into 1-inch pieces
1 tablespoon extra-virgin olive oil
1 large white onion, diced
4 sprigs of thyme, plus 2 teaspoons of leaves, divided
1 teaspoon salt
Freshly ground pepper to taste
2 teaspoons lemon juice (optional)

Instructions

Bring a large pot of water to a boil. If sprouts are small, cut them in half; otherwise, cut them into quarters. Cook the sprouts until barely tender, 3 to 5 minutes. Drain.
Cook bacon in a large, heavy skillet over medium heat, stirring, until brown but not crisp, 3 to 6 minutes.
Remove bacon to drain on a paper towel. Pour out all but about 1 tablespoon of bacon fat from the pan.
Add oil to the pan and heat over medium heat.
Add onion and cook, often stirring, until soft but not browned, reducing the heat if necessary, about 4 minutes.
Stir in thyme sprigs, salt, and pepper.
Increase heat to medium-high, add the Brussels sprouts, and cook, tossing or occasionally stirring, until tender and warmed through, about 3 minutes.
Remove the herb sprigs.
Add the bacon, thyme leaves, and lemon juice, if using, and toss.
Serve immediately while warm.

Healthy Green Bean Casserole

Ingredients

1 1/2 pounds fresh green beans trimmed
1/3 cup olive oil divided
10 ounces cremini mushrooms sliced
1 small onion diced
1 teaspoon tamari soy sauce or coconut aminos
3 cloves garlic minced
1/2 cup chicken broth or vegetable broth
1 1/2 cups almond milk, cashew milk, or other dairy-free milk
Salt and pepper to taste
2 tablespoon arrowroot powder
4-5 shallots thinly sliced into rings

Instructions

Preheat the oven to 375 F.
Bring a large pot of water to a boil and add the green beans. Blanch the green beans for 4-5 minutes or until slightly tender but still crisp.
Immediately transfer the green beans to an ice water bath, drain, and set aside.
Heat two tablespoons of olive oil on medium-high heat in a large pan. Add the diced onion and sliced mushrooms and cook for 8-10 minutes or until soft.
Stir in the tamari soy sauce, minced garlic, salt, and pepper. Then add the chicken broth and milk, and simmer for 5 minutes.
Make a slurry by stirring the arrowroot powder with 2 tablespoons of water in a small bowl. Turn off the stove, pour the slurry into the pan, and stir until the sauce has thickened.
Transfer about 1/3 of the mushroom sauce to a baking pan, add the green beans on top, then top with the remaining sauce.
Bake for 10-15 minutes or until warmed through.
While the green beans are baking, add the sliced shallots to a pan with 1/4 cup or so of olive oil. Heat on medium-high heat for 5 minutes, stirring the shallots, then reduce the heat to low and cook for another 3-4 minutes. Keep a close eye on the shallots after 7-8 minutes, as they go from golden to burned very quickly.
Once the shallots are lightly golden, remove them to a paper towel-lined plate.
Remove the green bean casserole from the oven, top it with the crispy shallots and serve.

Herb-Roasted Turkey Breast

Ingredients

1 whole bone-in turkey breast, 6 1/2 to 7 pounds
1 tablespoon minced garlic (3 cloves)
2 teaspoons dry mustard
1 tablespoon chopped fresh rosemary leaves
1 tablespoon chopped fresh sage leaves
1 teaspoon chopped fresh thyme leaves
2 teaspoons kosher salt
1 teaspoon freshly ground black pepper
2 tablespoons good olive oil
2 tablespoons squeezed lemon juice
1 cup dry white wine

Instructions

Preheat the oven to 325 degrees F.
Place the turkey breast, skin side up, on a rack in a roasting pan.
In a small bowl, combine the garlic, mustard, herbs, salt, pepper, olive oil, and lemon juice to make a paste. Loosen the skin from the meat gently with your fingers and smear half of the paste directly on the meat. Spread the remaining paste evenly on the skin. Pour the wine into the bottom of the roasting pan.
Roast the turkey for 1 3/4 to 2 hours until the skin is golden brown. An instant-read thermometer registers 165 degrees F when inserted into the thickest and meatiest areas of the breast. (I test in several places.) If the skin is over-browning, cover the breast loosely with aluminum foil. Cover with foil when the turkey is done, and allow it to rest at room temperature for 15 minutes. Slice and serve with the pan juices spooned over the turkey.

This vs. That: Salad Dressings

joleen@bigravenmedia.com — Tue, 08 Nov 2022 12:33:06 GMT

This vs. That: Salad Dressings

Look, we get it.

A salad is a great way to get your greens and veggies in but let’s get real: a salad without dressing is just - dry . It’s also chewy, and your jaw might ask to tap out by the time you’re on your third forkful.

But what makes a salad dressing both good and healthy? Because the most common problem with salad dressings off the shelf is that they are often loaded with sodium, high fructose corn syrup, dyes, and preservatives no one knows how to pronounce.

Fear not. We’ve taken the hard work out of it for you with our list of five salad dressings we recommend and five we suggest you avoid if you want to stay on track with your health and fitness goals.

But before we dive into our list, it’s essential to remember that just because we say it’s the healthier alternative doesn’t mean you can drown your salad in it. Even healthy salad dressings typically have an oil base, which is calorie-dense. So keep your portions in check.

Our Top 5 Salad Dressing Brand Picks

Primal Kitchen (any of them) : For starters, Primal Kitchen has 15 varieties to choose from, and all of them are dairy-free, refined sugar-free, and contain no artificial flavors, colors, dyes, or chemical preservatives. If that isn’t enough, their dressings use avocado oil (a known fighter against obesity and diabetes) and eggs as their bases, along with organic vinegar, herbs, and spices. It’s just a win across the board.
Annie’s Caesar Dressing : We love a Caesar salad as much as the next person, but the dressing is one of the unhealthiest. Especially if you’re buying it off the shelf, where most brands pack their Ceasar dressing with unhealthy fats and high sodium levels. That’s why we love Annie’s: it’s organic, egg-free, low sodium, and non-GMO, with simple ingredients, but it still packs a flavor punch.
Braggs Vinaigrette : If you know anything about Bragg’s, you know they are the leaders in all things apple cider vinegar. Why does that matter? Because apple cider vinegar is linked to weight loss and appetite suppression, and it’s the first ingredient in this vinaigrette. Plus, it’s lightly sweetened with organic honey and liquid aminos , with a dash of black pepper for a low-sodium delight that’s about as good as it can get.
Bolthouse Farms (all eight) : Bolthouse Farms has eight salad dressings that we love. Four are vinaigrette, while the others are creamy with a healthy yogurt base, and all are sweetened with natural fruit juices. Now, if you love blue cheese as much as we do, we can’t recommend enough the Bolthouse Farms Chunky Blue Cheese dressing.
Organic Girl Avocado Cilantro Vegan Vinaigrette : If you haven't figured it out, we love avocado oil. What we love about this avocado oil-based dressing is it has a kick thanks to jalapenos and lemon juice. Plus, it packs a flavor punch, is low in sodium, and has healthy unsaturated fats. Something else we love to do with this dressing is to get some fresh avocados and add some of this dressing to the mix for a quick, delicious guacamole.

Our Top 5 Salad Dressing Brands to Avoid

Hidden Valley : Yes, we know it’s the classic, but it’s time to let it go. Hidden Valley dressings (especially the infamous Ranch) sneaks in appetite-inducing MSG along with ingredients that mainly consist of artificial flavors and countless preservatives.
Kraft : Kraft dressings can often come off as a healthy choice. Sure, the calories might be low, but have you checked the sodium content? Don’t even get us started on the number of preservatives.
Wish-Bone : Another classic that it’s time to retire. Wish-Bone no longer adds high fructose corn syrup or artificial flavors to their dressings, but don’t let that fool you into thinking it’s a healthy choice. Take a look at the sodium and often the sugar content of their dressings, and you’ll see why. Because while it might say 5 grams of sugar per serving, which is typically a tablespoon, ask yourself when was the last time you put only a tablespoon of dressing on your salad? Exactly. That 5 grams quickly becomes 20.
Brianna’s Homestyle : We will be the first to admit that we fell for the simple labeling of these salad dressings. But as one should never judge a book by its cover, you should also never judge a salad dressing by its label. These dressings have an unnecessarily long ingredient list and boast high sodium content (one dressing has 270 mg of sodium per serving). So put this one back on the shelf and move on.
Ken’s Steakhouse : Ken’s dressings are a familiar sight to most of us at salad bars in restaurants across America, but familiar doesn’t always mean healthy. Ken’s can do without all the sodium, unnatural dyes, and preservatives. And so can you.

Staying On Track While Dining Out

joleen@bigravenmedia.com — Tue, 04 Oct 2022 14:50:02 GMT

Staying On Track While Dining Out

Who doesn’t love to go out to eat? It’s both fun and sociable.

Unfortunately, it’s also how a lot of good, healthy eating intentions go right out the window. Studies have linked dining out with overeating and poor food choices.

That’s why we decided to share tips for enjoying your night out without throwing everything out the window.

1. Read the Menu Before You Go

If you know where you’re going ahead of time, get familiar with the menu before you go.

This helps avoid making unhealthy choices because you’re hungry and distracted. As we all know, the sight and smell of food can make sticking to a plan more difficult, especially if you are already hungry.

Choosing your food before you arrive makes it easier to avoid.

2. Drink Water Before and During Your Meal

Water is a fantastic choice for drinking before, with, and after a meal, especially if you drink it instead of sugar-sweetened drinks, because it can help reduce your calories and added sugar intake.

One study showed that people on a diet who drank 17 oz of water half an hour before a meal ate fewer calories and lost 44% more weight than those who didn’t.

So when asked what you’d like to drink, opt for water.

3. Check How Food is Cooked and Prepared

The way food is cooked can have a significant impact on the number of calories it contains.

Look for food that has been steamed, grilled, roasted, or poached. In general, these cooking methods equate to fewer calories . However, foods described on the menu as pan-fried, fried, crispy, crunchy, or sautéed will usually contain more.

4. Practice Mindful Eating

Mindful eating means being conscious about the choices around what you consume and being fully present during the eating process.

Take the time to savor the aromas and flavors of your meal and the thoughts and feelings that arise while you eat.

Plus, mindful eating has been linked with healthier food choices in restaurants. It can also help improve your self-control and prevent you from overeating.

5. Slow Down and Chew Thoroughly

This can be part of your mindful eating practice. Chewing your food thoroughly and eating slower could help you eat less by helping you feel fuller sooner.

Also, try putting your utensils down between mouthfuls. This is an excellent way to slow down and give your satiety signals some time to kick in.

6. Ask to Make A Healthy Swap

It should be no surprise that most people aren’t eating enough vegetables. But vegetables are great since they contain very few calories and many healthy fiber and nutrients.

For example, broccoli and spinach are extremely low in calories, but high in fiber, vitamin C, and all sorts of beneficial plant compounds.

Plus, increasing vegetable intake has also been linked to a reduced risk of many diseases including cancer, obesity, and depression.

So when you order your meal, ask the server to swap part of your meal, such as fries or potatoes , for extra vegetables or a salad. You’ll boost your vegetable intake and cut your calories.

7. Ask for Sauces or Dressings on the Side

Sauces and dressings can add a lot of extra calories, so ask for them on the side.

For example, two tablespoons of ranch salad dressing will add an extra 140 calories to your meal. And ask yourself, when was the last time a salad came with just two tablespoons of dressing on it?

Keeping it on the side will make it much easier to control the amount you eat.

8. Think About Your Whole Diet

It’s important to remember that sometimes, you just have to enjoy your food.

There will be times when you want to eat your favorite dishes for pleasure and not worry about whether it is healthy or not. That is why flexibility in diet and food choices are linked with better overall health and weight management.

If you are following healthy eating habits most of the time, then treat yourself.

An occasional indulgence can be a good thing.

5 Minute Stretching Exercises to Relieve Lower Back Pain

joleen@bigravenmedia.com — Mon, 03 Oct 2022 18:20:37 GMT

5 Minute Stretching Exercises to Relieve Lower Back Pain

Lower back pain can impact every area of your life, from walking, sleeping, sitting in a movie theater, and driving.

With a society that leads a more sedentary lifestyle on account of sitting at a desk all day, “Netflix and Chill,” and spending the majority of our time driving and commuting, it’s no wonder lower back pain is such a common ailment.

Fortunately, you don’t have to suffer. Research shows that doing regular stretching two to three times a week can help prevent and ease lower back pain.

Things to note before stretching your lower back

Not all back pain can be resolved by stretching. Sometimes, those with lower back pain have tight hip flexors and leg muscles (particularly hamstrings), so strengthening and loosening up these muscles can help you find relief as well.
Stretch your lower back carefully, especially if you have an injury or other health concerns. You should consult your doctor before beginning a new exercise if you're in pain.
Aim to hold each stretch for at least 10 seconds and preferably 30 seconds or longer. The pain-relieving benefits will increase the longer you hold these stretches.
Rather than rush through the moves, try turning on soothing music and use this stretching time to relax and restore.
Don't hold your breath. It may sound silly, but focusing on using your breath can help you cope with any feelings of discomfort.

Our favorite lower back stretches you can do in 5 minutes

Child’s Pose

This traditional yoga pose gently stretches your glute muscles, thigh muscles, and spinal extensors, relieving pain and tension along your spine, neck, and shoulders.

Its relaxing effect on your body also helps loosen up tight lower back muscles, promoting flexibility and blood circulation along the spine.

How to do it:

1. With your hands and knees on the ground, sink back through your hips to rest them on your heels.

2. Hinge at your hips as you fold forward, walking your hands out in front of you.

3. Rest your belly on your thighs.

4. Extend your arms in front of or alongside your body with your palms facing up.

5. Focus on breathing deeply and relaxing any areas of tension or tightness.

6. Hold this pose for up to 1 minute.

You can do this pose several times during your stretching routine.

2. Seated spinal twist

This classic twist stretches your hips, glutes, and back. It increases mobility in your spine and stretches your abdominals, shoulders, and neck.

How to do it:

1. Sit on the floor with both legs extended out in front.

2. Bend your left knee and place your foot to the outside of your right thigh.

3. Place your right arm on the outside of your left thigh.

4. Place your left hand behind you for support.

5. Starting at the base of your spine, twist to the left side.

6. Hold this pose for up to 1 minute.

7. Repeat on the other side.

3. Piriformis stretch

This stretch works your piriformis muscle , which is deep in your buttocks. Stretching this muscle may help relieve pain and tightness in your glutes and lower back.

How to do it:

1. Lie on your back with both knees bent and your feet flat on the floor.

2. Place your right ankle at the base of your left thigh.

3. Then, place your hands behind your left thigh and pull up toward your chest until you feel a stretch.

4. Hold this position for 30 seconds to 1 minute.

5. Then do the opposite side.

4. Knee-to-chest stretch

This stretch relaxes your hips, thighs, and glutes.

How to do it:

1. Lie on your back with both knees bent and your feet flat on the floor.

2. Keep your left knee bent, or extend it straight out along the floor.

3. Draw your right knee into your chest, clasping your hands behind your thigh or at the top of your shinbone.

4. Lengthen your spine down to your tailbone, and avoid lifting your hips.

5. Breathe deeply, releasing any tension.

6. Hold this pose for 30 seconds to 1 minute.

7. Repeat with the other leg.

Healthy Halloween Treats for Kids & Parents

joleen@bigravenmedia.com — Mon, 03 Oct 2022 16:37:53 GMT

Healthy Halloween Treats for Kids & Parents

Happy Autumn!

Crisp leaves are covering the ground, the kids are back in school, and pumpkin everything is here, there, everywhere!

It’s also time for Halloween, meaning it’s time for Halloween candy.

You might think it’s the kids who can’t resist Halloween goodies, but let’s be honest, it’s usually the parents that need to be reeled in with all that extra candy laying around the house.

That’s why it’s time for us to share our favorite healthy Halloween treats that parents and kids can enjoy together.

Cinnamon Roasted Pumpkin Seeds

Ingredients

3-4 c of raw pumpkin seeds
¼ c of organic coconut oil melted
3 tbsp cinnamon
1 tbsp salt

Instructions

Preheat the oven to 400 degrees
In a large bowl, toss pumpkin seeds with coconut oil, salt, and cinnamon
Place on a cookie sheet in a single layer.
Roast for 20 minutes, tossing midway through.
Allow seeds to cool.

Monster Bark

Ingredients

1 c dark chocolate chips
1 tsp coconut oil
¼ c chopped almonds divided
2 tbsp dried cranberries divided
2 tbsp dried blueberries divided

Instructions

Line a sheet pan with parchment paper
In a microwave-safe bowl, melt dark chocolate and coconut oil in the microwave in 30-second intervals, stirring each time.
Mix in half the chopped almonds, 1 tbsp dried blueberries, and one tbsp dried cranberries.
Spread an even, thin layer of chocolate mixture onto parchment paper.
Sprinkle remaining chopped almonds, blueberries, and cranberries on top.
Refrigerate for at least 2 hours (or until chocolate is hard).
Break into pieces.

Healthy Dark Chocolate Truffles

Ingredients

2 heaping tbsp dark chocolate baking cocoa powder
2 heaping tbsp natural peanut butter
1 c rolled oats
1-2 tbsp coconut oil
½ c dried cranberries
¼ c mini chocolate chips
1 tsp salt
1 tsp cayenne pepper optional
1-2 tbsp unsweetened vanilla almond milk
Extra cocoa powder

Instructions

Mix all ingredients in a bowl.
Form balls with 2-3 tbsp of dough.
Chill for at least two hours.

Protein PB Cups

Ingredients

4 tbsp crunchy almond butter or peanut butter
¼ c OrganicLand Whey Protein
2 tbsp granulated stevia
4-5 tbsp vanilla unsweetened almond milk
½ c of 90% dark chocolate
5 silicone cupcake cups

Instructions

In a large mixing bowl, combine peanut butter, stevia, whey protein, and unsweetened almond milk.
In a microwave-safe bowl, melt chocolate in 30-second intervals, stirring after each.
Pour chocolate into a silicone cup, about 1-2 teaspoons per cup.
Brush chocolate up the sides of the cup to create the outer shell.
Chill for at least 20 minutes or until the chocolate is set.
Spoon ½-1 tablespoon of peanut butter mixture into each cup.
Evenly divide the remainder of the dark chocolate over the top of the peanut butter mixture.
Chill for at least 2 hours or until the chocolate is set.

The Importance of Glute Training

joleen@bigravenmedia.com — Tue, 30 Aug 2022 17:05:29 GMT

The Importance of Glute Training

Glute training often and unfairly gets put in the vanity category of exercise. Granted, there's nothing wrong with wanting a butt that looks good, but there's so much more to glute training than that.

Your gluteus maximus is the largest and heaviest muscle in your body and plays a pivotal role in what is known as the “Posterior Chain.”

The posterior chain is the most powerful muscle group in our body. It is composed of the glutes, hamstrings, calves, and back. The posterior chain helps you do simple movements, such as picking up something and reaching a high shelf, to more intense exercises such as power cleans and deadlifts.

Therefore, it’s essential to know the different parts of the gluteal muscles and what they do.

Gluteus Maximus : The most well-known glute muscle, the gluteus maximus is the most significant muscle primarily responsible for hip extension. The hip joint extension is a prerequisite for safe and efficient movement and a critical joint function needed to perform nearly any type of exercise.
Gluteus Medius : The gluteus medius is on the side of your hip, found under the gluteus maximus muscle. Along with the gluteus minimus, this muscle works to support your hip and help pull your thigh out to the side into a motion known as hip abduction.
Gluteus Minimus : The smallest of the glute muscles, the gluteus minimus, lies underneath both the gluteus maximus and gluteus medius . Its function is almost identical to the gluteus medius, with the vital difference being that it helps stabilize the pelvis during different types of activity.

Building Your Glutes

Whether you exercise at home or at the gym, adding some resistance to your glute exercises is essential. Remember, the glutes are the heaviest muscles in your body; they can handle some resistance.

That’s why we want to help you start building your glutes with these tried and true strengthening exercises. These glute strengthening exercises can be performed at home and include minimal equipment. For these particular exercises, all you’ll need is a resistance band.

For each exercise, perform the recommended reps and cycle through as a circuit style for up to three rounds.

Jump Squats

The squat is already the ultimate exercise for glute building. But, add a resistance band and a jump, and you’ve got a true powerhouse exercise. Keeping the band pulled tight will keep your glutes activated through the whole movement, while adding a jump activates fast-twitch muscle fibers, which is essential for gains.

How to do it:

Secure the resistance band above the knees and stand with your feet slightly wider than shoulder width.
Lower into a squat, keeping the weight on the back of your heels.
Move down as if you were going to sit in a chair.
As you come out of the squat, explode into a jump while keeping your legs wide enough to hold tension on the band.
Return to starting position and repeat for 15-20 reps.

Sidekicks

This glute exercise concentrates on strengthening the muscles around the outer side of the hips. Also known as standing hip abduction, it also targets the quadriceps.

How to do it:

Position the band directly above your knees or around your ankles.
Stand with your feet slightly apart and keep a soft knee bend.
Place your hands on your hips, or grab a chair for extra balance.
Keeping your toes pointed forward, and your foot flexed, lift your left foot off the ground and out to the side as high as you can and hold for two counts.
Slowly return to a standing position and repeat with the right leg. Perform 15-20 reps on each side.

Banded Donkey Kicks

The ultimate glute exercise for strengthening and growth, donkey kicks are popular for building firm glutes.

How to do it:

Position your band above the knee.
Place a towel or exercise mat on the floor and lower down onto your hands and knees.
Keep one knee planted on the ground, straighten your opposite leg and push up while squeezing your glutes at the top of the movement.
Keep the movement slow and methodical as you return to the starting position. Perform for 10-15 reps on each side.

The Clamshell

This exercise helps improve hip mobility and helps build the outer glute muscle.

How to do it:

Lie down on your side on a towel or exercise mat for comfort.
Keep your legs stacked and bend your knees at a 45-degree angle.
Slide your band into position around your knees.
Rest your head on your lower arm and use your other arm to brace your frame.
Pay close attention to keeping your hip bones stacked, as there is a tendency for your top hip to rock backward while performing the movement.
Keep your feet touching, then raise your upper knee as high as possible without shifting your hips or pelvis. Remember, don’t move your lower leg off the floor.
Pause, and then return your upper leg to the starting position on the ground. Do 15-20 reps on each side .

Glute Crab Walks

Banded glute crab walks are a great glute exercise because it tackles in a practical, weight-bearing way. Focus on keeping your band stretched to full tension during the movement to get the best results.

How to do it:

Start this move by placing your resistance band above your knees.
Next, adjust your stance slightly wider than hip-width apart, stretching the band to tension.
Lower into a slight squat position and walk from left to right, keeping the band tight during the entire exercise.
When you have done eight steps in one direction, perform eight steps in the opposite direction. Repeat twice to complete one set.

Strengthening and building your glute muscles takes time and patience, but the results are worth it.

These glute strengthening exercises will get you off to a great start, but switching it up from time to time is essential to promote muscle confusion for the best results.

Improving Mobility for Women

joleen@bigravenmedia.com — Tue, 30 Aug 2022 16:01:29 GMT

Improving Mobility for Women

Ask yourself, and be honest, when is the last time you’ve performed a mobility workout?

We’re asking because we’ve found that the typical answer is either “Never” or “I can’t even remember.”

Mobility training should be part of any healthy lifestyle. Just as you might have strength training or a cardio routine, you also need a mobility routine—especially for women.

Now, when we say mobility, we’re referring to how your joints move within their sockets. The goal is to ensure that your joints can move freely and smoothly within the surrounding tissue.

Mobility is related to flexibility but not synonymous. Flexibility is the ability to lengthen or hold a muscle in a stretch. Mobility focuses on the range of motion within your joints. When you perform exercises to improve mobility, they tend to be more dynamic.

But while flexibility and mobility are not synonymous, they do work together and are critical for us to have healthy, vibrant lives.

Without flexibility or mobility, everyday tasks become more difficult, like getting in and out of the car, tying your shoes, and climbing stairs. Plus, it puts you at a higher risk of injury during exercise.

But here’s the good news: like flexibility exercises, mobility exercises are simple, and you’re never too young or old to start. Plus, there is no specific rule to abide by. Generally speaking, the more you perform them, the more you’ll get from them.

Ideally, you’d perform each exercise daily. This becomes even more essential for women as they get older. With age, women often see a decrease in bone density. When combined with a lack of mobility, you start seeing women who shuffle their feet to walk and have a hunched-over appearance. But daily mobility exercises can help counteract that.

You can do them in small doses throughout the day, first thing in the morning, before bed, however you want, and with what works best for your schedule. The main thing is just to do them and do them regularly.

Now, for the exercises! Here are our five favorite mobility exercises to help keep you active and vital for years to come.

Our 5 Favorite Mobility Exercises

Arm and Shoulder Circles

To start, stand with feet shoulder-width apart, hips and shoulders square.
Relax your left arm by the left side as you circle your right arm forward ten times. Then, extend your arm to make large circles without shifting your hips as long as possible.
Switch directions for another ten repetitions.
Switch sides and repeat.

Hamstring and Hip Opener

Grab a mat or a towel and kneel on the floor with knees about hip-width apart.
Step your right foot forward so your right knee is over your right ankle and your right thigh is parallel with the floor.
With arms to sides or hands on hips, shift weight forward as you lean your hips toward your right foot. (If you need some balance, place your hands on the floor.)
Release to start and repeat 8 to 12 times.
Switch sides and repeat.

Hip Circles

Lie face up on the floor with legs gently bent.
Extend and lift your right leg about 3 inches off the ground.
Make small circles with your leg while keeping it extended— make the circles progressively bigger — go in one direction 20 times.
Switch directions and repeat.
Switch sides and repeat

Chest and Shoulder Opener

Lie face up on the floor with a dumbbell or kettlebell in your right hand (You can use a soup can if you don’t have strength equipment or find the weights too heavy).
Extend your right arm straight above the chest and left arm overhead resting on the floor by ear.
Bend the right leg, placing the right foot on the floor next to the left knee.
Roll onto the left shoulder, letting the right knee fall to the floor.
Now extend your right leg onto the floor, slowly roll your hips forward, and then back to the position with your right knee bent and arm extended overhead.
Repeat 8 to 12 times.
Carefully roll onto your back, hold weight into your chest to give your arms a break, and switch sides, repeating on the other side.

Child’s Pose to Downward-Facing Dog

Kneel on the floor and your lower hips toward your heels.
Now let your torso fall over your knees, and your head fall between your arms as you reach your arms forward onto the floor. This is Child’s pose. Hold for a few deep breaths.
Come into Tabletop position, shifting weight forward until shoulders are over wrists, hips over knees.
Flip toes under and push feet through the floor, extend arms, so hips lift, chest pushes through arms, and legs straighten. (Your body will form a triangle with the ground.)
Lengthening through the torso, take a few deep breaths and slowly release knees to the floor, untucking toes and moving back into Child’s pose.
Repeat three times total, taking three to four deep breaths per move.

How To Foam Roll & Why It’s Important

joleen@bigravenmedia.com — Tue, 23 Aug 2022 16:06:55 GMT

How To Foam Roll & Why It’s Important

Whether you are an avid exerciser or just starting, investing in a foam roller is essential.

Why?

Because incorporating a daily foam rolling routine is critical for recovering from muscle tightness and soreness. Plus, it offers benefits to the body even beyond recovery from exercise.

Foam Rolling, also known as Self-Myofascial Release Stretching (MFR), utilizes a foam roller to reduce muscle/soft tissue tension & increase muscle/soft tissue extensibility.

Foam rolling exercises target the muscles and the fascia, the connective internal fibrous tissue covering or binding muscles, and other body structures. And foam rolling exercises help relieve muscle tension, stiffness, and pain.

The scientific phrase for the soreness we experience after a workout is “delayed onset muscle soreness “ or DOMS. DOMS kicks in about 36 to 48 hours after you finish exercising. Integrating a regular foam rolling routine into your day can help offset DOMS and help your muscles recover faster and healthier from exercise.

In addition, if you’re someone who sits a lot for work, then a foam roller is about to become your best friend. Utilizing the benefits of a foam roller in the morning and evening can help alleviate lower back pain from sitting, shoulder tightness, and achy legs.

Once you get your foam roller, it’s essential to know what to do with it! Here are a few tips and exercises to get you started.

The Benefits of Foam Rollers

Foam Rolling Helps To:

Correct muscle imbalances
Break up/reduce adhesions (knots within muscle tissue)
Increase flexibility
Aid in muscle relaxation
Improve joint range of motion
Reduce muscle soreness
Decrease muscle tension/overall stress on the muscles and body

Now, let’s get to it.

Before You Workout

Calves

Place the foam roller under your calf. Cross your leg over the other and lift your body with your arms. Gently roll your body toward your ankle and back up until you find a tender spot. Apply pressure for 30 seconds or until tension releases. Repeat for 2-3 sets and switch legs.

Hamstrings

Place the foam roller under the top of your hamstrings. Place your hands behind you and lift your body. Gently roll your body toward your knee and back up until you find a tender spot. Hold and apply pressure for 30 seconds or until tension releases. Repeat for 2-3 sets.

Inner Thighs (Adductors)

Lie face down and place the foam roller under your inner thigh muscle. Gently roll your leg up and back toward your knee until you find a tender spot. Hold and apply pressure for 30 seconds or until the tension releases. Repeat for 2-3 sets and then switch legs.

Mid & Upper Back (Thoracic)

Place the foam roller under your mid-back. Lift your glutes, gently roll your body toward your neck, then back down until you find a tender spot. Hold and apply pressure for 30 seconds or until tension releases. Repeat for 2-3 sets.

Hip Flexors

Place the foam roller under the upper part of your outside hip area. Gently roll your leg up and back down to the top of your outer thigh until you find a tender spot. Hold and apply pressure for 30 seconds or until tension releases. Repeat for 2-3 sets and then switch legs.

Lower Back

Place the foam roller under your lower back. Lift your glutes up and gently roll your body up toward your mid-back and back down until you find a tender spot. Hold and apply pressure for 30 seconds or until tension releases. Repeat for 2-3 sets.

Glutes (Piriformis)

Place the foam roller under the glutes. Lean over to one side and gently roll your body up and back down your glute area until you find a tender spot. Hold and apply pressure for 30 seconds or until tension releases. Repeat for 2-3 sets and then switch sides.

Again, whether you’re new to exercise or have been doing it regularly for years, incorporating foam rolling exercises into your routine can benefit your entire body.

Studies have shown that foam rolling after your workout can significantly decrease muscle soreness up to 72 hours later.

So, what are you waiting for? Get rollin’!

Benefits of Working Out While Pregnant

joleen@bigravenmedia.com — Tue, 23 Aug 2022 14:45:18 GMT

Benefits of Working Out While Pregnant

There are a lot of myths about exercising while pregnant.

“If you don’t exercise already, don’t start while pregnant.”

“If you’re an athlete, you can’t keep working out as vigorously as you did before you were pregnant.”

“The only benefit of exercise during pregnancy is to help you lose the baby weight faster after the baby is born.”

Just to mention a few.

That’s why we wanted to dispel some of those myths and discuss the benefits of exercise during pregnancy.

Benefits of Exercise While Pregnant

First, let's talk about the benefits for your body that exercise can provide during pregnancy.

It can reduce backaches, constipation, bloating, and swelling.
In addition, it can boost your mood and energy levels.
It can help improve sleep quality.
It can help prevent excess weight gain.
And it can promote muscle tone, strength, and endurance.

There's also the possibility that it can help lower the chances of gestational diabetes, help improve labor and reduce the risk of having a C-section.

What Kind of Exercises Should You Do While Pregnant

The Mayo Clinic says, “For most pregnant women, at least 30 minutes of moderate-intensity exercise is recommended on most, if not all, days of the week.”

Walking daily is an excellent exercise for beginners because it gets in moderate aerobic conditioning but doesn’t put as much pressure on the joints.

Another great choice that is also low-impact but extremely beneficial is swimming, either water aerobics or paced lap swimming.

Light strength training to help with muscle tone and development during pregnancy is also a good choice but should always be done with caution or with an experienced trainer.

If you did not work out before you were pregnant, start small. Begin with 10 minutes a day and work up to 15, then 20, until you get to 30 minutes a day. But remember, it’s essential to listen to your body and not push yourself too hard.

Suppose you are someone who did work out before your pregnancy. In that case, you can continue to work out at a similar level of intensity as you were before, but only if you feel comfortable and have the all-clear from your physician.

Before You Workout While Pregnant

What is critical for any woman who is pregnant and considering exercise is that you get the okay from your doctor first. Because while exercise during pregnancy is generally good for both the mother and the baby, there might be complications that result in your doctor advising against certain forms of exercise.

The bottom line is that exercise during pregnancy is beneficial not only for you but for your baby in the long run. Just listen to your body and check with your doctor to find the suitable form of exercise best for you .

Spinach Pesto Recipe

joleen@bigravenmedia.com — Wed, 18 May 2022 16:36:11 GMT

SPINACH PESTO RECIPE

One of the best ways to incorporate more veggies into your diet is to blend them into your food —creatively. And nothing is more versatile than spinach.

Spinach is one of the best veggies for you because it packs a great amount of Vitamin K, Vitamin A, Vitamin B12, Vitamin E, calcium and Vitamin C.

When spinach is blended or mixed into foods it takes on the flavor of those foods so you can hardly taste it.

What’s great about this Spinach Pesto recipe is that it is versatile and you can make it with spinach that’s on the wilted side.

Traditional pesto sauces can be up to 50% pure fat. And while yes, the fat in traditional pesto is the healthy kind, it packs a heavy punch in regards to calories. This healthier version swaps out the olive oil for plain Greek yogurt, which saves you a lot of calories and adds in more protein.

It’s also extremely easy to make. It’s as simple as throwing all the ingredients into a food processor and pushing a button.

So whip up this healthy delight and use it anywhere you’d use traditional pesto. Or even switch it out for red sauce on your next pasta dish — trust us, it’s delicious.

Spinach Pesto Recipe

Ingredients

2 c fresh spinach
4 cloves of garlic chopped
1 c reduced-fat plain Greek yogurt
¼ c sundried tomatoes
½ c chopped fresh basil
⅓ c fresh chopped parsley
½ c parmesan cheese freshly grated
1 tbsp freshly squeezed lemon juice
2 tbsp pine nuts
Salt and fresh ground pepper to taste

Instructions

In a food processor combine the garlic and Greek yogurt. Pulse until the garlic is finely chopped.
Add in the spinach, basil, parsley, parmesan cheese, lemon juice, and pine nuts. Puree to a smooth consistency. Season with salt and pepper to taste.

Notes: Freeze in small portions for quick-fix sauces.

Bon appétit!

Shin Splints: How to Prevent & Treat Them

joleen@bigravenmedia.com — Wed, 18 May 2022 16:03:04 GMT

SHIN SPLINTS: HOW TO PREVENT & TREAT THEM

Nothing is more frustrating than getting into the swing of regular exercise only to run into the roadblock of pain or injury, especially the pain of shin splints.

Shin splints are a leg injury that can’t be diagnosed with an X-ray but are just as debilitating as any back injury.

Between 30 and 70 percent of runners get hurt each year and about 35 percent of those injuries are shin splints.

But runners aren’t the only ones who can suffer shin pain. Walkers, dancers, and other athletes who play fast stop-start sports like tennis, soccer, basketball, or downhill skiing also can experience the agony of shin splints.

What Are Shin Splints?

The term shin splint is routinely used to describe any type of shin pain.

The most common is tissue fatigue, which happens when your leg muscles are tired. It’s usually caused when you quickly ramp up your exercise routine either by adding more distance or new activities without giving your body enough time to adjust.

Shin pain also can be caused by switching the surface you run on, for example, going from running on grass or a dirt trail to running on pavement or concrete. You’re more likely to experience shin splints if you:

Are new to long-distance running
Increased the frequency or intensity of your workouts
Run or walk on uneven terrain, concrete or hills
Have flat feet
Have high arches.

Shin splint symptoms include a dull ache in the lower leg, pain that develops during exercise, pain along or on the side of the shin bone, tenderness, and swelling.

Usually, shin splints are an inconvenience that you can quickly overcome but you need to see a doctor if your shin feels hot, is visibly swollen or the pain continues more than 30 minutes after you stop exercising.

How to Prevent Shin Splints

So you don’t have to worry about how to get rid of shin splints, let’s focus on how to prevent them.

Start by looking at your shoes. Wear shoes designed for the activity you are doing. If you plan to run five miles, your feet and legs need shoes that are designed to provide the right support and shock absorption.

Next, look at how long you’ve had your shoes. Active runners should plan to replace their shoes every 350 to 500 miles.

If you have high arches or flat feet, consider using arch supports to help your feet handle the impact caused by running or other quick stop-start sports. You also can use shock-absorbing insoles to give your legs and feet more cushioning.

Keep your bones, muscles, and joints healthy by increasing your calcium and vitamin D intake. Add a multivitamin or a calcium supplement that will give you 1,300 milligrams of calcium and 400 micrograms of vitamin D per day.

Strengthen your core and hips because if you’re weak in that area, that can contribute to pain in your legs and feet. Building your glute muscles helps make your body stronger and more healthy overall, especially if you spend a lot of time sitting.

Improve your flexibility with regular stretching and consider adding yoga to your exercise routine.

How To Treat Shin Splints

Shin splint treatment options vary slightly depending on whether the pain is bone or muscle-related.

For both, start with the RICE method: Rest, Ice, Compression, and Elevation.

Rest. Take a break or try low-impact activities like biking or swimming.

Ice. Wrap ice packs in a cloth or towel and place on your shins for 15 to 20 minutes. Repeat for four to eight times each day until the pain subsides.

Compression. Consider wearing a calf compression sleeve to help reduce inflammation and swelling.

Elevation. Put your legs on a pillow while you ice them. Keeping your legs elevated helps reduce swelling.

If your shin splints are bone-related, start by balancing your exercise routine so you don’t focus only on your legs. Rather than run, try swimming or riding a bike.

You also should consider seeing a doctor. Stress injuries can become stress fractures that take time and complete rest to heal.

If your pain is muscular, add massage or stretching to the RICE method.

You also can use a foam roller to help loosen the fascia (connective tissue under the skin that attaches to the muscle). Kneel on your foam roller and gently slide your shins and calves over the roller a few times each day. Focus on rolling the leg between your knee and ankle.

Shin Splint Stretches

Stretching after your workout helps keep your muscles healthy and maintains joint health. If you’re experiencing pain or muscle tightness, shin splint stretches can help alleviate that issue.

Kneeling Shin Stretch

Start by kneeling with the tops of your feet flat on your mat or floor. Your glutes should rest on your heels. Hold the stretch for 15 to 20 seconds. Do not do this stretch if it causes pain in your knees.

Lying Shin Stretch

Lie on the floor on your side. Bend your upper leg so your foot is behind you. Reach back with your arm and hold your foot, gently pulling it toward your back. Hold for 15 to 20 seconds. Switch sides and repeat.

Serious Concerns

Sometimes the pain goes beyond a simple ache. Shin pain also can be caused by tibial stress fractures and compartment syndrome.

Bone-related shin pain is caused when your shin bone actually swells. If you continue irritating the bone, you can experience a stress fracture and the bone will break. Not only is that painful, but you’ll also need to take an extended break from exercising to let your leg heal.

In some extreme cases, shin pain can be compartment syndrome. Signs of compartment syndrome, also known as exertional compartment syndrome, include stiff, tight muscles, and pain that gets worse during exercise but fades quickly after you stop. Runners typically experience compartment syndrome in both legs at the same time.

Exertional compartment syndrome is caused by exertion, unlike compartment syndrome, which is much more serious and is caused by severe injuries or infection.

If you’re not sure what’s causing shin pain, or it continues despite rest or other shin splint treatment, consult your doctor.

The Final Word

To reduce the likelihood you’ll develop shin splints, ramp up your workouts gradually.

You’ll be happier and healthier if you gradually increase the frequency and duration of your workouts.

Also, don’t focus on doing just one thing. Cross-training not only makes you stronger, but it also will give your body better balance.

Our Favorite Acai Bowl Recipe

joleen@bigravenmedia.com — Tue, 17 May 2022 14:55:30 GMT

OUR FAVORITE ACAI BOWL RECIPE

The acai fruit is a nutritional powerhouse.

Acai fruits are rich in antioxidants (more than cranberries or blueberries) and contain fiber and healthy fats. Acai is high in a particular antioxidant known as anthocyanin . Anthocyanin has been observed to lower oxidative stress, inflammation, and improve brain health. Additionally, anthocyanins also have been found to fight against cancer. The berries are also naturally sugar-free, which may also aid in cancer-fighting, or at least cancer-inhibiting, properties of the berries.

The berry itself resembles a dark purple grape and hails from Central and South America.

What’s So Great About Acai Bowls?

Acai itself tastes like an earthy berry (think blackberry or mulberries) with an undertone of cocoa. That’s why with the right add-ins, an Acai bowl not only packs a nutritional punch, it also tastes fantastic and is perfect for summer.

Obviously, the full nutritional acai bowl benefits depend on the acai bowl recipe you choose. Nutritional values will differ depending on what you top your homemade acai bowl with. That’s the benefit of making your own bowl—you know exactly what and how much you are eating.

Making your own acai bowl is as simple as blending just a few ingredients together and adding your favorite complementary toppings.

Creating the ideal consistency is key. Too much liquid and you’re going to be drinking your bowl.

Here are a few quick tips:

Buy Acai From Reputable, Quality Sources
Acai supplements are not well regulated. Sambazon is a great brand that has sustainable harvesting. They make a pure, unsweetened acai puree that can be found in the frozen food section of most stores like Walmart, Target and Trader Joe’s.
Buy Unsweetened Versions
Acai is naturally low in sugar. So, don’t waste that health benefit by purchasing varieties that add that sugar back in during processing.
Freeze Ingredients
This means you’ll have to do a little preparation ahead of time for the best version of your acai bowl. Everything needs to be frozen before it's blended. Acai packets are purchased frozen. Other berries are easy to purchase frozen as well. You want this bowl to be thick, so the more frozen your ingredients are, the better.

Our Favorite Acai Bowl

Ingredients

1/3 banana cut and frozen
½ c frozen berries
1 frozen packet of acai berry puree break it into pieces before putting it in the blender
¼ to ¾ c vanilla almond milk (add this little by little as you blend)
1 scoop of OrganicLand Vanilla Whey Protein or OrganicLand Vanilla Plant-Based Protein
1 tbsp coconut flakes

Instructions

Combine frozen banana, frozen berries, acai berry puree pieces, cold almond milk, and protein in a high-powered blender.
Secure the lid and blend. You may need to pause and scrape the sides down a time or two and to add more almond milk.
Pour the mixture into bowls.
Top with raw honey and coconut flakes.
Serve Immediately

Notes on Toppings

Here are some of our favorite toppings:

Freshly sliced fruit – pineapple, strawberries, blueberries, mango, peaches, kiwi, blackberries
Chia Seeds
Granola (with no added sugar)
Cacao nibs
Hemp seeds
Flax Seeds
Almond slivers
Bee pollen granules
Chopped pecans or walnuts

Bon appétit!

Burpees 101

joleen@bigravenmedia.com — Tue, 17 May 2022 13:51:23 GMT

BURPEES 101

Burpees, love them or hate them.

And while they may seem like a complex movement, almost anyone can do them.

That’s because, though burpees may seem both athletically challenging and physically draining, there are so many different ways to do them that they are accessible at all levels of fitness.

Benefits of Basic Burpees

There’s no other way to put it: the burpee is the total-package.

For starters, you get cardio. Burpees increase your cardiovascular capacity, burn fat, and build lean muscle mass.

You also get strength in both your upper body and lower body, and everything else in between.

So now, let’s talk about the traditional burpee, a.k.a, the “base variation” form.

Basic Burpees: Form and Motion

Stand upright with your feet hips-width apart.
The first movement, both hands to the floor in a forward-fold position bending your knees in a squat-like form. From there, hop both feet back into the plank position.
From the plank, perform a push-up, returning to the plank position.
Then, hop your feet up under your hands back to a squat position and stand upright, throwing your hands above your head and jumping.

That’s a burpee. If you think it sounds easy, you’re in for a surprise!

Some burpee purists will note that to be a true burpee, the chest must hit the floor. They also might claim you must stand completely upright (no slouching, sagging head, etc…) and that your hands must go above the head in your jump.

But let’s also note that the original burpee created by Royal Burpee did not include a push-up or a jump.

So if you do a push-up and a jump, you’re already ahead of the game.

Burpees Variations

Now that you understand the basic burpee, let’s explore the variations.

Elevated Burpees

Elevated burpees are a great way to modify the full burpee. If you’re just not up to doing full burpees yet, then the Elevated Burpees are for you. They are a bit easier and more accessible, meaning you can do more reps.

You can do any version of burpees on an elevated surface like a bench, step, or even your couch. Rather than going all the way to the floor, use the elevated surface to do the pushup part of the exercise.

The Elevated Burpee is a great way to work your way up to the full burpee. It still gives you the effect of a burpee, while helping build essential strength and stamina needed for the full burpee.

Half Burpees

The half burpee is another great way to ease yourself into burpees.

You can choose to omit really any piece of the full burpee. But traditionally, the half burpee looks like a plank to a standing position then back to the plank, eliminating the push-up and standing jump portion.

Broad Jump Burpees

The burpee broad jump gives you an additional challenge with respect to agility.

In place of the standing jump, you jump forward for distance. You can do these across a room or in place by turning around immediately after your broad jump.

Box Jump Burpees

Once you’ve mastered the broad jump burpee, welcome to the next level.

The box jump burpee consists of replacing the jump in the burpee with a box jump.

You can experiment here with box height and box jump types galore. This one will really get your blood pumping.

Tip: make sure to step far enough away from the box as you come down to give space to do the chest to floor. If you have to add an additional step back, go for it.

The Final Word

We want to end this with our three essential rules for burpees

Don’t be afraid to modify it to make it accessible and fun.
Don’t be afraid to add variety to keep it fresh.
Don’t be afraid to challenge yourself!

Who cares if you cannot do a full push up yet? Try it elevated. Or, on your knees.

Like all things in exercise, it’s your commitment to it that matters.

Our Top Ten Superfoods

joleen@bigravenmedia.com — Mon, 25 Apr 2022 17:08:12 GMT

OUR TOP TEN SUPER FOODS

Technically, there is no such thing as a superfood.

The truth of the matter is that the term “superfood” is simply a marketing tool created to influence trends. It was the food industry’s way of trying to get all of us to eat our fruits and vegetables.

So while there is no single food out there that is the key to ultimate health, the superfood label is actually on to something. A lot of fresh fruits and vegetables offer a plethora of nutrients that our diets commonly lack.

That’s why we have compiled this list of the top ten foods we would consider “super” on account of what they have to offer in the way of health benefits.

Suffice to say that all of us could probably benefit from adding these to our regular diet.

1. Kale

The buzz around kale has been strong for years and shows no sign of slowing down, and for a good reason.

For starters, in a single serving (1 cup), kale provides:

Vitamin K: 684% of the recommended Daily Value (DV)
Vitamin A: 206% DV
Vitamin C: 134% DV
Vitamin B6: 9% DV
Copper: 10% DV
Potassium: 9% DV
Manganese: 26% DV
Calcium: 9% DV

In terms of health benefits, kale is nothing short of a superstar. It can help l ower cholesterol , which can prevent heart disease. It is high in the powerful nutrients lutein and zeaxanthin , which are vital for healthy eyes.

Kale can also help you lose weight. Because of its low caloric content but high water content, kale has a low energy density. Eating foods that are low in energy density has been shown to help aid in weight loss .

But the real superpower of kale is the cancer-fighting compounds it contains. The first of these is sulforaphane , which has been shown to battle the formation of cancer cells. Another is indole-3-carbinol , which also helps prevent the development of cancer cells within the body.

2. Spinach

Spinach is nutrient-dense, antioxidant-loaded, and extremely versatile in ways to add it to your diet. Because unlike some other leafy greens, spinach retains its nutrients both raw and cooked.

In terms of nutrients , spinach packs a punch with an impressive profile that includes,

Vitamin A
Vitamin B6
Vitamin K
Vitamin E
Folic Acid
Iron
Calcium
Potassium
Magnesium
Manganese
Copper

Spinach earns its place among the superfood category due to its wide-ranging health benefits.

Like kale, spinach is also rich in lutein and zeaxanthin which are essential to eye health ; helping protect our eyes from the damaging effects of sunlight.

Spinach also contains the two compounds, MGDG and SQDG , which can help inhibit cancer cell growth. It is also loaded with the antioxidant carotenoid, which helps battle against the growth and development of cancer cells by removing free radicals from the body.

Another health bonus is that spinach contains high amounts of nitrates . Nitrates have been shown to help moderate blood pressure levels, which reduces the risk of developing heart disease .

So next time you whip up a salad, add some spinach with the knowledge that you’re doing something super for your health and well-being.

3. Berries

Berries are a long-established powerhouse thanks to their high levels of antioxidants and low sugar content. Some even consider berries to be the healthiest food you can find on earth.

The most common berries that pack a nutrient-dense punch include,

Blueberries
Strawberries
Raspberries
Blackberries
Cranberries

These berries have been proven effective in preventing the risk of heart disease by helping reduce cholesterol levels. On account of their high levels of antioxidants , berries are a known cancer fighter. In fact, one study found that berries can help prevent cancer growth within the esophagus, colon, mouth, and breast specifically.

Studies have also shown that berries can help protect artery walls against high blood pressure levels. They also offer anti-diabetic properties by helping increase insulin sensitivity.

Eating berries is also great for our skin . They are high in an antioxidant called ellagic acid which helps protect the skin from sun damage by preventing the breakdown of collagen when our skin is overexposed to the sun.

And when it comes to adding berries to your diet, they are incredibly versatile. You can eat them raw, mix them into smoothies, top your oatmeal with them, or toss them into a fruit bowl of other fresh fruit.

4. Eggs

It might seem odd to find eggs on a list of superfoods since they have easily been one of the most debated foods in the last forty years. As it turns out, eggs aren’t the bad guys we believed them to be for so long.

First, let’s tackle cholesterol, which is what caused all the controversy around eggs. For a long time, some believed that eggs raised our levels of unhealthy cholesterol. On the contrary, eggs can improve cholesterol and increase insulin resistance.

Furthermore, eggs are loaded with essential vitamins and minerals and lesser-known nutrients such as choline . Choline is often grouped with B-complex vitamins and is a crucial nutrient for the brain . One large egg contains around 113 mg of choline.

If weight loss is your goal, then eating eggs for breakfast can help you lose weight. Eggs score high on a scale known as the satiety index, which measures a food’s ability to leave us feeling fuller for longer. In a study of overweight women, one group ate eggs for breakfast while the other ate bagels, but both consumed the same amount of calories. The women in the egg-eating group felt fuller for longer and ate fewer calories throughout the day, resulting in long term weight loss.

Another win for eggs is that they are relatively cheap and offer various options for preparing them. Aside from breakfast, you can also boil them and have an easy on the go protein-packed snack. Or toss a boiled egg on a salad. The options are limitless.

5. Garlic

Garlic has been famous in the culinary world for its distinctive flavor and aroma for centuries, but it’s also been used just as long for medicinal purposes .

For example, it has been proven that garlic can help combat illnesses such as the common cold . How? It turns out that garlic can boost the function of our immune system. One study found that taking aged garlic extract while battling the flu or cold can reduce the number of days you are sick up to 61%.

Garlic also contains antioxidants that are considered vital in the battle against Alzheimer’s and dementia . High doses of garlic can increase antioxidant enzymes and reduce oxidative stress in those with high blood pressure. It is because of this combined effect that garlic helps reduce the risk of Alzheimer’s and dementia.

So next time you add garlic into your cooking, you’re also adding medicinal benefits that have been theorized for thousands of years but are now confirmed by science.

6. Avocado

Want an avocado fun fact? While commonly considered a vegetable, avocados are a fruit.

And what is there not to love about this fruit? After all, it is basically nature’s healthy alternative to butter (Don’t believe us? Spread it on toast for breakfast one morning, and you’ll be thanking us later).

But besides being utterly delicious, what makes avocado a superfood? For starters, avocados are rich in vitamins, nutrients, fiber, and healthy fats. In particular, avocados are high in oleic acid , which has been linked to reducing inflammation throughout the body.

Eating avocado has also been linked to reducing the risk of heart disease , diabetes , metabolic syndrome , and certain types of cancer .

Plus, it’s easy to get the benefits from avocado because you can eat it in various ways. Dip fresh veggies in homemade guacamole, or add some fresh avocado to your favorite sandwich or salad.

7. Dark Chocolate

Unlike its sweeter counterparts; milk and white chocolate, dark chocolate is loaded with nutrients.

100 grams of quality dark chocolate that contains 70% cocoa or higher provides us with,

98% of the RDI (Recommended daily intake) for manganese
89% of the RDI for copper
67% of the RDI for iron
58% of the RDI for magnesium
11 grams of fiber

Dark chocolate also boasts an impressive and healthy fat profile, containing saturated, monounsaturated, and polyunsaturated fats.

You also get antioxidant benefits from dark chocolate. It is loaded with flavanols , which can help prevent cancer , improve heart health , and even weight loss .

Dark chocolate can also help with brain health! A study found that a small daily serving (1 to 2 ounces) of dark chocolate containing 70% cocoa or higher can improve cognition, help prevent memory loss, and even boost mood.

Even with all its health benefits, we cannot just start eating all the dark chocolate we want. Dark chocolate is also extremely calorie dense (the 100 grams mentioned earlier would be 600 calories) and can still contain high sugar levels in some cases.

So it is best to consume dark chocolate in moderation still. However, when the occasion calls for it, there’s no reason why you shouldn’t have your fun and plenty of healthy dark chocolate too.

8. Sweet Potato

The nutrient-dense sweet potato, along with many of its root vegetable cousins, have been a part of our diet for hundreds of years, sustaining our ancestors through harsh winters and drought-ridden summers.

Despite their sweet taste, sweet potatoes are actually low in sugar. They may even help regulate healthy blood sugar levels and combat Type 2 diabetes.

Sweet potatoes are also cancer fighters thanks to high levels of antioxidants that help battle free radicals in the body. Free radicals, which have been linked to cancer, are unstable molecules within that body that can cause inflammation and damage DNA. Eating foods, such as sweet potatoes that are high in these antioxidants can help reduce the impact of free radicals.

Containing both soluble and insoluble fiber, sweet potatoes are also excellent proponents of gut health. Both soluble and insoluble fibers can be fermented by bacteria in the gut, creating short-chained fatty acids as a result. These short-chained fatty acids fuel the cells of our intestine and keep them healthy.

It is also worth noting that diets rich in fiber-rich foods such as sweet potatoes can lower the risk of developing colon cancer thanks to promoting regular, healthy bowel movements.

9. Chia Seeds

These ancient tiny little seeds pack quite the nutrient-dense punch.

One ounce of chia seeds can provide,

Manganese: 30% of the RDI
Magnesium: 30% of the RDI
Calcium: 18% of the RDI
Phosphorus: 27% of the RDI
Fiber: 11 grams
Protein: 4 grams
Omega-3 Fat: 5 grams

They also provide ample amounts of vitamin B3, potassium, vitamin B1, zinc, and vitamin B2.

Chia seeds are composed of 40% fiber, making them one of the world’s best fiber sources. Because of their high fiber content , chia seeds can absorb 10x their weight in water, creating a gel-like substance within your stomach. As a result, chia seeds can help you feel fuller for longer, reducing the number of calories you eat throughout the day, which helps you lose weight over time.

Chia seeds are also high in essential nutrients, particularly calcium. The calcium levels in chia seeds are higher than most dairy products. This makes chia seeds an excellent source of bone-building calcium , especially for people who do not eat dairy. Adding chia seeds to your diet, especially for women, can be a great way to strengthen bones and prevent osteoporosis.

Since chia seeds are small enough and do not need to be grounded like flax seeds, it is incredibly easy to add them to almost anything to gain their health benefits.

10. Green Tea

Can you consider tea a super food ? Yes, you can, especially when green tea is one of the planet’s healthiest beverages.

First of all, green tea is a cancer fighter. It contains high amounts of polyphenols, a compound known to help reduce inflammation. Green tea also contains the catechin epigallocatechin-3-gallate (EGCG ) , a natural antioxidant that helps fight cell damage. Together with polyphenols and EGCG, help reduce the amount of cancer-causing free radicals in the body.

Green tea also can help accelerate fat burning by providing a metabolic boost within the body. In one study , green tea extract was shown to improve calorie burning by 4%. Another study showed green tea increased fat oxidation by 17%.

Drinking green tea can also protect your brain as you age. Studies have shown that the catechins in green tea can help protect neurons within the brain. As a result, green tea can help reduce the risk of developing dementia , Parkinson’s , and Alzheimer’s .

And if that wasn’t enough to convince you that green tea is indeed a superfood, it also can help fight type 2 diabetes. One Oxford study showed that regular green tea consumption could improve insulin sensitivity and reduce blood sugar levels. Another study in Japan found that those who drank the most green tea regularly had a 42% lower risk of developing type 2 diabetes. A review of 7 studies on the subject, looking at over 200,000 individuals, found that tea drinkers had an 18% reduced chance of developing diabetes.

So if you want to lose weight, improve brain health, and reduce your chances of developing diabetes, consider adding a cup or two of hot or iced high-quality green tea to your daily routine.

Superfoods and Us

The health benefits of these ten foods have been around for thousands of years, long before any marketing team within the food industry.

We don’t need to follow any trend to start enjoying kale, spinach, the ancient chia seed, or a comforting cup of green tea. Adding these and other healthy foods to any balanced diet can provide us with ample health benefits.

Food can be a natural form of medicine, as we now know. Remember, many of the superfoods we listed here can help battle cancer, Alzheimer’s, dementia, and diabetes. Others, such as garlic, can improve immune function and help fight off the common cold and flu. Chia seeds and sweet potatoes help keep our digestive system healthy, while avocados and berries can reduce inflammation throughout the body.

Perhaps these foods had to become known as superfoods because we forgot what we already knew. In a world of preservatives, fast food, and artificial sweeteners, we lost touch with the natural world and all it has to offer us.

Eating Healthy On The Road

joleen@bigravenmedia.com — Fri, 22 Apr 2022 17:53:27 GMT

Eating Healthy On The Road

As the world begins to warm up around us with the arrival of spring, that means only one thing: vacation is just around the corner.

Weekend getaways, road trips, drives down to the lake or ocean.

Now comes the flip side of the coin: eating healthy while traveling.

It’s easy to eat healthy and stay on track when you’re sticking close to home where your routine is. But when you venture out — into the world of roadside food, drive-thrus, and what have you—that’s another situation.

You’re surrounded by temptation; you’re completely out of your routine, and you will constantly tell yourself that you’ll be back on track just as soon as you get home.

Been there, ate that.

Luckily, there are a lot of great tips for eating healthy while traveling without having to stick to iceberg lettuce and tomato slices at every stop.

Rules For Eating Healthy On The Road

First, let’s start out by establishing a set of rules to stick to while traveling.

Keep driving past the fast food.
Eat only the snacks you packed when possible.
Stick to menu options that aren’t swimming in butter and gravy.
Keep yourself busy with road games, reading, anything because this helps you avoid eating out of boredom.
Research healthy snacks you can grab at pit stops.

Tips For Eating Healthy On A Road Trip

1. The Best Laid Plan

The first tip is to plan.

Yes, we know it’s supposed to be a getaway but do your future self a favor and plan in advance as much as you can.

If you know your destination, look at a map from your starting point to your ending point. Consider how many times you’ll have to stop (for food, for rest, or for the night).

If possible, pack meals for yourself and your fellow travelers. This will help you avoid fast food places and greasy spoons.

If packing your own meals isn’t an option, find restaurants that you can eat at that have healthy options on their menus. Most restaurants have their menus available online, and you can figure out exactly what you’re going to eat before you even get there.

2. Keep Track

It sounds simple and yet people tend to never do it: keep track of what you’re eating.

When you’re on the road, it can be easy to forget that you snuck a Snickers in at a rest stop. That’s why it’s important to document everything you’re putting in your body while trying to stay on goal during travel.

3. Indulge Once In a While

Rules are made to be broken. It is a vacation after all! You’re supposed to enjoy it. So once in a while, let yourself enjoy whatever you want, be it a dessert, a killer margarita, whatever!

However, one of the worst things you can do is give up completely after you allow yourself to indulge. Don’t let it be your excuse to stop eating healthy and staying on goal.

If anything, it will help you see what eating junk on the road really does do to your body, and it’ll inspire you to continue on the right track.

Again, don’t forget to have fun with this. Make this part of your healthy eating planning as enjoyable as the rest of your planning.

The goal is to enjoy. So do that.

Positive Body Image & Your Health

joleen@bigravenmedia.com — Thu, 21 Apr 2022 18:13:29 GMT

Positive Body Image & Your Health

A healthy body doesn’t have an ideal look.

Rather, it encompasses a positive attitude.

You may have the most enviable body on the planet, but if you’re not at peace with it then it begs the question, “Are you healthy?”

Whether or not you realize it, having a negative body image can affect a person’s health. The World Health Organization defines health as, “complete physical, mental and social well-being.”

So to be truly healthy, you need to make sure your body image is in check.

What Exactly Is Body Image?

The NEDC breaks down body image into four components:

Perceptual Body Image – How you see your body
Affective Body Image – How you feel about your body
Cognitive Body Image – What you think about your body
Behavioral Body Image – How you behave as a result of your body image

Positive Body Image

Your body image all comes down to how you perceive yourself. A positive body image requires self-esteem, a positive attitude, and emotional stability.

Self-esteem is the product of how you feel about and value yourself as an entire being. Do you know of your immense value?
A positive attitude is not overt optimism. Rather it is taking into account and accepting your limitations as well as your strengths. No one is perfect and that’s okay! There is power in owning your weaknesses.

Emotional stability relates to being able to rely on our own feelings and thoughts despite the negativity and criticism of others. As Taylor Swift taught us, “haters gonna hate.” Your ability to shake it off is emotional stability.

Improving Your Body Image

Practice Self-Compassion

New research reveals that practicing self-compassion–having compassion for yourself just as you would for anyone else–can lead to body acceptance and a healthy body image amid negative social pressures to look a certain way.

Look at yourself as a whole person : When you see yourself in a mirror or in pictures, do you pick apart specific parts of your body? If you do, work to stop those thoughts before you get too far down the rabbit hole. You are a whole body, an entire being, see yourself that way.
Mindfully write down your feelings : Express your pain in relation to your body image then respond to yourself with care and kindness, recognizing that imperfections are part of the human experience. You’d be amazed by the power of writing down your feelings and then taking the time to respond in kind.

Practice Mindfulness

We’re all busy, but that’s never an excuse to not slow down and appreciate.

Do you take the time to notice the sights and smells around you? Are you aware of your body’s sensations?

Research suggests that regularly practicing mindfulness can increase feelings of peace and contentment and promote positive body image.

Breathe with purpose, particularly when dealing with strong emotions.
Pay close attention to your senses at any given moment. How often do sights, sounds, and smells slip through your conscious awareness? Your body is on-the-ready to absorb and experience life all around you.
Know that your thoughts and feelings don’t define you. They come and go. Let those negative impressions wash over you instead of letting them penetrate into you and spiral you down.

Practice Gratitude

“Gratitude unlocks the fullness of life. It turns what we have into enough, and more.” - Melody Beattie

Gratitude turns your body into enough. More and more research is showing us that practicing gratitude can improve body acceptance.

Keep a top-ten list of things you like about yourself. It can be as simple as your beating heart and your eyes allowing you to see. Keep it close by. Revisit it. Add to it.
Write a letter to a part of your body that you struggle with . Be open and honest. “Thighs, I don’t care for your cellulite.” Then, turn around and tell this part of your body how grateful you are for what it does. “But, thank you for helping me stand tall every day.”

Get Out in Nature

Studies show that being out in nature or even appreciating nature through photographs can improve positive body image. So, let’s reap the free benefits of the natural world.

Plant a garden. Bask in the warmth of the sun and appreciate the feeling of your hands in the soil.
Spend a weekend unplugged. Immerse yourself in nature and go on a camping trip–without your phone! Take a break from the pressures of life and social media.
Hit the trails. Take a hike and get your daily physical activity on.

The bottom line is this: a healthy body image is an essential part of a healthy life. Your exquisitely designed body was created for you.

“Your body is not your masterpiece — your life is.”- Glennon Doyle Melton

Personal Training vs Group Training

joleen@bigravenmedia.com — Thu, 21 Apr 2022 17:22:33 GMT

PERSONAL TRAINING

VS

GROUP TRAINING

Group training has become popular in the last five years. It seems there is now a class for everything; from hot yoga, spin, barre, Crossfit, HIIT, you name it.

But if you’re someone who would rather spend the rest of your life eating spinach than have to go to your friend’s spin class, or if you spend the entire 45 minutes in a HIIT class staring at the clock and the exit, then group training may not be your thing.

And hey, that’s all right.

Despite the rise of group fitness, the tried and true one-on-one personal training still provides superior results and techniques for the large majority of people.

So let's compare the differences and see if you prefer to opt for individual training or group classes.

First Things First: Safety

No matter how much energy an instructor is putting into a group class to make it fun, that’s not their first priority. At least, it shouldn’t be.

Any instructor’s first and primary role is to keep any client safe, with a focus on good form and proper alignment, regardless of the exercise performed.

That’s why it’s important to note that in any group class, an instructor's attention is understandably divided among the number of participants. This can often result in clients with reduced supervision, minimal safety, on account of performing with questionable form.

That is where personal training has the advantage. During one-on-one training you have one hundred percent of your teacher’s attention. As a result, it will be safer and better controlled for proper anatomical form and alignment.

Therefore, if you are someone who is new to exercise, is getting back into it after some time away, or has a pre-existing injury, then consider working with a trainer one-on-one before diving into the group classes.

What Motivates You?

If you’re motivated by high-energy, loud music, and mantras of motivation, then group workouts might be for you!

However, just showing up to a high-octane group training session isn't always enough. Afterall, the substance and content of a workout determines your actual results, not strobe lights and loud music.

In personal training, your each and every move is motivated by a trainer who is familiar with you: your weaknesses, strengths, and unique requirements. Plus, with a personal trainer, your results and progress are tracked and acknowledged consistently, providing the powerful motivator of positive reinforcement.

No matter what workout you choose, remember that realistic goal setting is key to establishing and maintaining results. Be wary of workouts that promise movie star results in minimal time. If you expect dramatic results and don't get them immediately, you'll find yourself shopping for a new workout or giving up altogether, which no one wants.

Working with a personal trainer will ensure your motivation and workouts remain consistent. Starting with a custom-built program that establishes your true starting point is the true key to your success.

So What’s Right for You?

It’s important to remember that every person who exercises brings their own story. Family history of disease, medications, personal history of diet and exercise, individual motivation style, and your own physical body type.

Of course, budgets vary and personal training is often at the top of the pyramid in regards to expense. However, personal training sessions are also at the top of the pyramid in terms of results.

Plus, personal training exists in many formats, from trainers inside big box gyms to those that visit you at home.

But if you are someone who thrives on the energy of others, then consider group training. Not only is it typically more cost effective than personal training, but you might find that the high-energy of group training is what keeps you motivated.

No matter what you choose, personal or group training, the bottom line is always: What works best for you?

In the end, whichever one will keep you motivated and continuing to exercise regularly is the best one for you.

Picking The Right Workout For You

joleen@bigravenmedia.com — Wed, 06 Apr 2022 17:10:08 GMT

Picking The Right Workout For You

When it comes to workout programs, there is no one size fits all.

First of all, we all have different lives, circumstances, goals, health histories, that can factor into what is right for us.

So that’s why we want to go over the most common types of workouts so you can pick the right program for you.

Remember this as you read on: the right workout for you is the workout you’ll stick with.

What Matters When Choosing a Workout?

Save yourself a lot of time by putting in some thought into the why and how of working out for you.

Consider the following factors:

Fitness goals

Do you want to lift heavy things, run long races, simply feel better, look good naked?

Your Schedule

How much time do you have? Be realistic.
Remember, if you have a goal then you might need to create time to work at it. Put a pen to paper and figure it out.

What’s your family situation?

Kids, partners, roommates, ailing parents, pets, you name it, what are your obligations? Because they can throw a wrench in even the most well-intended best fitness exercise program.

Access to facilities/equipment

Do you have a gym nearby and time to commute? If not, you might need to consider a workout program you can do from home.

Types of Workouts

Now, let’s get to the fun part: the different types of workouts you could choose. Think of it as a mix and match.

Cardio

Activities like walking, running, cycling, swimming, rowing or any combination of these would be considered exercise training options for cardiorespiratory endurance.

The fun part about cardio (yes there can be fun in cardio) is that you can change it up to get more out of it.

For a cardio program of continuous training , you might choose to walk at a steady pace continuously for 30 minutes every day. This activity would be an example of a cardiorespiratory endurance program. Similarly, you might choose to use the recumbent bike at your local gym to pedal consistently at a set intensity and time.

For a cardio program of Interval Training , you train with consistent intervals of high and low intensity for a decided period of time greater than 20 minutes for cardio programs.

For example, you might row on the rowing machine for an easy pace of 2 minutes, followed by a 1-minute row at an increased intensity and then continue alternating this 2 minutes of easy/1 minute of increased intensity for the duration of your exercise workout routine.

For more cardio endurance training options try one of these fun class exercise activities at a local gym: spinning, kickboxing, or HIIT.

Strength Training Programs

Strength training offers a wide variety of possible combinations for training, whether you are in the gym or at home.

The first thing we want to touch on is form. Many people sacrifice proper lifting form and exercise technique in order to lift a heavier amount of weight or complete more repetitions after muscle fatigue.

Be sure to study proper form before performing any weight lifting exercises. Another option is to explore working with a personal trainer, someone who can help guide you on form.

Free Weights: Barbells and Dumbbells

Strength training exercise programs often incorporate a delicate balance of weight training using both barbells and dumbbells.

An individual’s training program goals will dictate the training frequency, intensity, exercise types, loads, number of sets and repetitions, and rest intervals

Barbell exercise workout programs are great for gym-goers as well as those working out at home. With just a long bar and some weighted plates, you can execute an entire strength training program!

The advantage of barbell training is it often hits every muscle. For you, that means that in addition to working your legs and glutes during a squat, you’ll also engage stabilizing muscles in your core at the same time.

Dumbbell exercise programs offer tons of variety for strength training exercise programs. They are often incorporated into boot camp and crossfit type workouts because they allow each participant to choose the appropriate weight for their individual needs.

Dumbbell training workout programs are useful for targeting specific muscles and muscle groups as well as working on muscle imbalances from one side of the body to the other.

Fixed Weights: Smith Machines, Cable Machines, Fixed Resistance Exercise Machines

Gyms typically offer a wide variety of muscle isolation exercise machines. These machines are a huge advantage to someone new or inexperienced because they help remove some of the risk associated with poor lifting form or exercise technique by providing a set motion for the user to perform an exercise routine.

Smith machines have a fixed range of motion for the barbell which might eliminate the natural movement pattern and steps for exercises performed with a free-weight barbell. This creates security and reduces (not eliminates) risk of injury from improper lifting form and best technique.

Fixed Resistance Exercise Machines will have one or two exercises and steps you can perform. However intimidating these machines might look, they are the safest choice for anyone new to strength training. They also are the ideal best choice for isolating specific muscles while providing adequate resistance to the muscle and support at the joints.

Cable machines make it easy to change between exercises and resistances quickly. They also make it convenient to isolate and train a muscle or muscle group using steady resistance steps with proper form through the full range of motion.

When using cable machines, the resistance is constant throughout the entire movement of the exercise steps. Both the change in resistance and constant resistance can be an advantage to your strength training exercise program depending on your training needs.

Bodyweight Training

Bodyweight strength training programs can be incredibly effective in building muscle and increasing your cardio endurance. The key to a solid bodyweight strength training exercise program is proper bodyweight progression.

With a quick Google search, you can find a lot of great bodyweight workout programs that you can do at the gym or at home. Or better yet, talk to a trainer and your gym if you want someone to help push you that extra mile while giving proper guidance.

To supplement your bodyweight training exercise program try one or all of these easy to find pieces of equipment: yoga mat, step or box, pull-up bar, or Bosu ball.

More fun equipment options for alternative strength training programs include tires and sledgehammers, sandbags, medicine and slam balls, and kettlebells.

Flexibility Programs

Flexibility programs can reduce the risk of injury, alleviate back pain, and overcome balance problems by engaging in exercise activities that lengthen and stretch the muscles. Maintaining well-stretched muscles can improve athletic performance and allow movement through a full range of motion.

Flexibility programs include yoga, pilates, tai chi, and more.

Picking the Right Workout For You

Picking the right workout for you comes back to – well– you! What are your goals, what will supplement your healthy lifestyle? These are the questions you need to ask as you begin the process of finding a workout that suits you.

Just remember, don’t spend too much time trying to figure it out. Sometimes you don’t know what you enjoy until you try a few.

As the old saying goes, “At some point, you’ve got to stop reading the map and just start walking the terrain.”

The Magic Of More Water

joleen@bigravenmedia.com — Wed, 06 Apr 2022 15:27:12 GMT

The Magic Of More Water

If there is any guarantee in the world of health and fitness, it’s that we all need to be drinking more water.

One of the first questions we ask new clients is, “How much water are you drinking?”

We get that this seems like a subject that’s been talked about again, and again, and again. But we will continue to talk about until —when? —people start drinking enough water.

Let’s dig into the benefits of water consumption, because it’s more important than you might think.

The Basic Benefits of Drinking Water

Carries nutrients and oxygen to your cells
Regulates body temperature
Flushes bacteria from your bladder
Aids in digestion and preventing constipation
Regulates blood pressure and the heartbeat
Cushions joints
Protects vital organs and tissues
Maintains electrolyte balance

How Much Water Should You Drink Each Day?

You have probably heard the guidelines of 8 glasses of water a day. But, is that really how much water you should drink?

The truth is it’s hard to make broad recommendations about water requirements. The amount required depends on the individual with determining factors that include: activity level, weight, geographic location, health status, and others.

You may need more fluid if you exercise regularly, work outside, or live in a hot climate.

Checking in with your thirst cues is the best place to start. Pay attention to how you feel and perform in exercise as well as in day-to-day activities. Then, you can incrementally increase the amount of water you drink.

Once you have tapped into your thirst cues and your individual needs, you may want to consider upping your water intake even more if your goal is to lose weight.

Here’s how it can benefit weight loss efforts:

Water helps you feel full and satisfied, which may reduce overall caloric intake.
You may be more thirsty than hungry. So having a glass of water before eating may help decrease your appetite.
Staying hydrated helps with gut motility, so you are not holding waste and have regular bowel movements. That’s not only healthy, but it means you’re not holding on to extra weight.
Switching from calorie-laden beverages – soda, juice, etc – to water will reduce your calorie intake throughout the day.
Water may also help reduce stress. Being stressed can contribute to making weight loss harder. In this study published in the International Journal of Sports Medicine, they found that dehydration also increases your body’s production of cortisol, the stress hormone.

Can You Drink Too Much Water?

Yes, we do get this question. Rest assured, drinking too much water is extremely uncommon.

It is only possible to become over-hydrated under specific circumstances.

The technical term for being over-hydrated is hyponatremia. It is caused by having a concentration of sodium in your blood that is abnormally low.

Fun fact: Sodium is an electrolyte that helps regulate the amount of water in and around your cells.

But again, it’s challenging to drink too much water. If you have built a water consumption habit with awareness, it is improbable you will overdo your water intake.

This is especially true if you are someone who drinks coffee or caffeinated tea regularly because caffeine dehydrates us.

With that said, it is important to note that if you have underlying health conditions or are exercising in extreme conditions, such as endurance and ultra-endurance events, consult a health professional about your water intake.

If you’re concerned you’re at risk for hyponatremia, consult your doctor before upping your daily water consumption.

Can You Drink Too Much Water?

Water is calorie-free, helps your body run efficiently, promotes better exercise performance, and supports healthy weight.

The benefits of drinking water are even more significant when you replace sugary, artificially-sweetened, and caffeinated beverages with water.

The bottom line is: water is magic. So let drinking more water be one of the building blocks of the foundation for your healthier lifestyle.

It’s a win-win no matter what.

Understanding Macronutrients

joleen@bigravenmedia.com — Wed, 06 Apr 2022 14:50:24 GMT

Understanding Macronutrients

In our previous post, we talked about the importance of dropping the word “diet” and replacing it with the word “lifestyle.”

Now, let’s start learning more about some habits for a healthy lifestyle.

First, we want to tackle something we get questions about a lot : macronutrients.

Contrary to prior belief, counting macros is no longer just for athletes and bodybuilders. A lot of people have begun monitoring their macronutrients to help gain a better understanding of portion control and balanced eating.

In fact, if you want to start counting macros, the good news is that it’s fairly simple.

So, what are macros?

The foods you eat contain nutrients that give your body energy. These nutrients are categorized as macronutrients and micronutrients.

Micronutrients are the vitamins and minerals found in the food you eat. Your body only needs micronutrients in small amounts.

On the other hand, macronutrients are the three types of nutrients that give your body the most energy: carbohydrates, protein, and fat. But not all macronutrients are created equal.

For an obvious example, when choosing a carbohydrate option, a bowl of oatmeal would be a healthier choice than a donut. Technically, both are carbohydrates, but your body isn’t going to respond the same. You get the idea.

Here are some examples of healthy choices in each macronutrient category:

Carbohydrates : leafy greens and other vegetables, whole grains, fresh fruit and berries
Proteins : lean red meat, poultry, white fish, eggs
Fats : olive oil, avocado, almonds, almond butter

When it comes to tracking your macronutrients, it’s important to remember that ratios are not one-size-fits-all and can be customized to support any fitness goal.

First, you have to start by determining your macronutrient ratio. These numbers depend on several factors including your goals, age, and activity level. A sedentary male or female with a goal to lose fat will have a different macronutrient ratio than a highly active male or female with similar goals.

Here is a good baseline to start with:

If you exercise an hour or less daily: 30% protein, 40% carbohydrates, 30% fat.
If you exercise for one to two hours daily: 30% protein, 45%carbs, 25% fat.
If you exercise for more than two hours daily, we suggest that you consult a certified sports dietician. Higher physical output requires more personalization and monitoring.

Now, to figure out the actual number of macros you need in grams and how to keep track of them:

Determine how many calories you need to eat daily. Similar to figuring out your macronutrient ratios, determining your daily caloric needs requires data such as your age, weight and activity level. Use an online calculator to help you find your calorie sweet spot no matter what your goal.
Now, add up your macros. It’s time to figure out exactly how many grams of protein, carbohydrates, and fat you need to consume on a daily basis. Luckily, there’s a calculator for everything. Just do a simple Google search for a macro calculator.
Now that you have your macronutrient needs down, you will need to keep track of your daily intake of protein, carbs, and fat so you can start gaining a better understanding of portions, etc. Food tracker apps make counting macros quick and simple. We love the free version of MyFitnessPal. Not only does it make tracking easy with its barcode scan feature, but it’s also available for both Android and iPhone.

The thing to remember is that you are not destined to be counting your macros forever – unless you want to.

Instead, try it for a month. By doing so, you will start getting a better visual understanding of what healthy, balanced portions look like.

That sounds like a healthy lifestyle to us.

Why It’s Time To Drop the Word "Diet" As We Know It

joleen@bigravenmedia.com — Wed, 06 Apr 2022 14:07:33 GMT

Why It’s Time To Drop the Word "Diet" As We Know It

What comes to mind when you hear "diet" ?

Chances are it is a vision of days, weeks, or even months of restriction, not eating anything you enjoy, and feeling downright miserable.

Or, it’s following the latest trend: low-carb, intermittent fasting, detoxes, what have you. Whatever it takes to get quick results.

That’s why we’ve decided it’s time to change the way we think about the word " diet " as it’s currently used.

First of all, you could have the most nutritious diet in the world, but if you are restricting your food and feeling guilt or shame around eating, then your diet isn’t supporting good health.

The definition of diet is "the kinds of food that a person, animal, or community habitually eats."

But thanks to a billion-dollar industry, diet has become something we dread and consider as a drastic change we need to make to lose weight for that upcoming vacation.

When we view diet through that lens, there is almost always an inevitable outcome. We follow whatever " diet " we decide on, reach a desired goal, and then eventually stop following the “diet” and we end up right back where we started, weight and all.

So when you follow a " diet " it not only doesn’t lead to lasting weight loss, but your emotional well-being takes a knock as well. Every time you lose weight only to regain it, you’ll likely become more and more confused and conflicted about what to eat and become overwhelmed with the feeling that your body is flawed and in need of fixing.

We feel the word " diet " should be replaced with "lifestyle."

That’s because a diet should not be something you follow for a short period of time, only to go back to what you were doing before. It should be a lifestyle. We should be focusing on our relationship with food, our bodies, and our overall well being.

When you view it as a lifestyle, you realize the power is back with you. That means you can choose when it comes to the kind of ingredients that you put in your food, or what kind of food you choose at a restaurant, or what you feed your kids.

Most importantly, you can make a lifestyle change when it comes to moderation and portion control.

A lifestyle change is not a temporary fix like most " diets " but instead is a long-term relationship you build with yourself and your food.

At the end of the day, you should be looking to shift your eating habits back to that of our great-grandparents. Whole foods like fresh vegetables and fruits, plain nuts, and healthy meats, especially fish.

But that doesn't mean you can’t enjoy your favorite treats — once in a while.

Again, moderation .

That’s your choice, your lifestyle, to enjoy your favorite ice cream once in a while and not feel guilty about it. Why? Because you’ve built a healthy, positive lifestyle and you’re not on any " diet ."

Coffee Protein Shake Recipes

joleen@bigravenmedia.com — Tue, 01 Feb 2022 15:56:43 GMT

Coffee Protein Shake Recipes

To us, when you mix protein powder and coffee, you’re getting the best of both worlds.

And let’s get real, some days you have to hit the ground running. That’s why these two coffee protein recipes are perfect. They are quick, healthy ways to get your caffeine jolt while fueling your body with protein, vitamins, and more.

It’s like having your coffee and breakfast all in one cup.

So go pull out the blender and fire up the coffee maker, it’s time to meet your new favorite coffee drinks!

Power Morning Coffee Shake

Prep Time: 5 minutes

Cook Time: 2 minutes

Ingredients:

1 c black coffee (cooled)

½ c unsweetened almond milk

½ frozen banana

1 tbsp cocoa powder

1 tbsp chia seeds

1 tbsp plain Greek yogurt

1 scoop of Organicland Whey Protein

2 teaspoons of vanilla extract

4 ice cubes

Instructions:

Put all ingredients into the blender and blend until smooth.

Peppermint Mocha Shake

Prep Time: 5 minutes

Cook Time: 2 minutes

Ingredients:

1 c of coffee (cooled)

1 tbsp unsweetened cocoa powder

4-5 drops peppermint extract (more or less depending on how strong you want it!)

2-3 tsps of stevia extract (again-more or less, depending on how sweet you want it)

1 scoop of Organicland Whey Protein

2 teaspoons of vanilla extract

3-5 Ice cubes (optional)

Instructions:

Put all ingredients into the blender and blend until smooth.

If you want a warm drink, blend and then microwave for 1 to 2 minutes.

Easy Ways To Speed Up Your Metabolism, Naturally!

joleen@bigravenmedia.com — Tue, 01 Feb 2022 15:32:48 GMT

Easy Ways To Speed Up Your Metabolism, Naturally!

Our metabolism is what helps turn our food into fuel.

That’s why you might often hear someone say that their slow metabolism is the root cause of them not losing weight. While there are other factors to not losing weight, it is true that metabolism plays a part.

We believe that the best thing you can do for your body is learning how to speed up your metabolism naturally. In fact, some of the best ways to give your metabolism a boost might already be in your kitchen.

While there are plenty of supplements on the market that promise to rev up your metabolism, finding natural ways is not just better for you overall, but it is also more sustainable in the long run.

1. Green Tea

Green tea is great for our metabolism and overall weight loss goals in general.

First of all, green tea increases metabolism by 4-5%. Studies have found that green tea (as well as oolong tea) can help convert stored fat in the body to free fatty acids, increasing the body’s fat-burning potential by 10-17%.

Green tea, with its metabolism-boosting abilities, can also help prevent the common weight loss plateau that is the result of a slowing metabolism.

So if you want to speed up your metabolism, consider adding some green tea to your daily routine.

2. Protein

Food has an increasing effect on your metabolism for periods of time. The process of your body using energy to digest and absorb nutrients from what you eat is called the thermal effect of food . Naturally, some foods take longer to digest than others, resulting in an elevated metabolism for extended periods.

Protein causes the most considerable rise in the thermal effect, lasting anywhere from 15-30% longer than carbs and fats, aka your body burns more calories from digesting protein.

Plus, protein also promotes weight loss in another way. Since it takes the body longer to break down, you feel fuller for longer and end up not eating as much in the long run.

3. Water

You’re gonna hear us talk about this until the end of time:

Water is vital, and yet, people still don’t drink enough of it.

If you want to speed up your metabolism, then water is your best friend. Studies show that drinking 17 ounces of water can increase your metabolism by 10-30% for about an hour.

Drinking cold water will utilize the effects of water on your metabolism even more because your body uses more energy to heat the cold water.

Also, water is filling. Drinking a glass of water before a meal can go a long way. Studies found that people who drank full glasses of water before eating were 44% more likely to lose weight than those who did not.

Bottom line: Drink water, then drink some more.

The truth is, your body already knows what to do; it just sometimes needs a boost to utilize those natural abilities. So work with what you’ve already got because, in the long run, you and your body will be glad you did.

How to Conquer Sugar Cravings

joleen@bigravenmedia.com — Tue, 01 Feb 2022 15:05:11 GMT

How to Conquer Sugar Cravings

We don’t believe that sugar is evil. It just gets a bad rap.

As Julia Child once said, “The key is moderation, moderation, moderation.”

The problem is, sugar is everywhere now and has been for decades. It shows up in places it shouldn’t be in one form or another. So it’s no wonder that a lot of us have become addicted to it.

Now, if you came here hoping to find an easy 3-step plan to stop sugar cravings once and for all, sorry, this isn’t it. It’s still going to require willpower on your part.

According to nutritionists, figuring out how to truly conquer sugar cravings, really comes down to your day to day habits.

It’s time to gear up that willpower and get started.

1. Get Enough Sleep

Fun fact: not getting enough sleep makes you much more susceptible to food cravings. When the body is exhausted, it’s in a state of stress, and what do we tend to do when we are stressed? Slip into default behavior and seek comfort, usually in food.

But by getting the right amount of sleep, you can avoid that and curb your sugar and carb cravings.

Wait, what do carbs have to do with sugar cravings? Well, curbing carb cravings is an important factor because of what is known as simple carbs, examples being pastries and your typical short stack of pancakes. Simple carbs are processed by the body as sugar. It’s basically sugar on top of sugar.

So make sleep a priority, aiming for 7-8 hours every night. Not only will it help curb cravings, but you’ll also just feel a lot better throughout the day.

And if that is not enough to convince you, then remember that lack of sleep is also not great for muscle growth and weight loss. If you’re killing it in the gym but not getting enough sleep, you’re not going to see progress as fast as you could.

2. Eat Healthy Carbs

Speaking of carbs, did you know that eating healthy carbs can help you curb sugar cravings?

As we mentioned before, eating simple carbs (aka white bread, pastries, etc.) will only spike your insulin levels (which will eventually crash and then lead to more cravings) because the body processes simple carbs as sugar.

The opposite happens when you eat healthy carbs, also known as complex carbs. Complex carbs make you feel fuller for longer and don’t cause insulin spikes.

Aim to get most of your carbs from whole grains (oatmeal, brown rice, quinoa), fruit, and vegetables. Basically, if it was a carb source good enough for your great-grandparents, it is good enough for you.

The upside is this; if you eat fruits and certain vegetables such as sweet potatoes, they come with healthy levels of natural sugar, when consumed in moderation. So not only can eating whole foods help supply you with complex carbs while satisfying cravings, but it can also give you a healthy dose of natural sugar.

3. Get Your Protein

Like complex carbohydrates, protein helps curb cravings because it takes longer for the body to break it down, meaning you stay feeling fuller for longer.

If you’re someone who has a hard time getting protein in your diet, then consider a protein meal replacement supplement. When you drink a high-quality protein meal replacement shake, you are not only getting the benefits of the protein itself, but also a full profile of essential vitamins and minerals. When the body is properly fueled, cravings are less likely to occur.

Why is that important? Because more often than not, cravings are your body’s way of simply saying it is hungry (or even thirsty for that matter, so also make sure you’re drinking enough water). Therefore, if your body is eating healthy, high-quality foods (and getting enough water), it will feel satisfied for longer, and your sugar cravings will decrease.

It Comes Down To You

When it comes to finding ways to curb sugar cravings, let’s take it back to the beginning: it will still require willpower on your part.

Are you someone who only gets 4-5 hours of sleep at night? Then you need to figure out how you can get closer to 7-8. The same goes for adding more whole foods into your diet and making sure you’re getting enough quality protein.

You’ve got the willpower to overcome sugar cravings, now go prove it to yourself.

Best Injury Prevention Exercises

joleen@bigravenmedia.com — Tue, 01 Feb 2022 14:43:35 GMT

Best Injury Prevention Exercises

So often when we start going to the gym the attention is only put on the exercises we are going to perform. It’s understandable, you have a goal in mind, you want to get to it!

The trouble with that though is we are all guilty of not taking the necessary steps to avoid injury. Proper mobility and flexibility should be essential components of any exercise routine.

By doing just a few simple injury prevention exercises, you set yourself up for more long term success. How? Because nothing sets goals back faster than an injury in the gym.

We’ve compiled four injury prevention exercises for you to work into your routine. Each exercise works to stabilize key muscle movers, including your core, lower back, and other injury prone areas.

A quick note: Injury prevention exercises are just like stretches, meaning that our muscles respond best once warmed up. So do an easy 10-minute walk or something similar before you begin.

The Bird Dog

Since you will be on your knees for this exercise, it is best to perform it on an exercise mat. It’s also ideal to perform it in front of a mirror so that you can check your alignment.

Begin on all fours. Your knees should be under your hips and your hands under your shoulders.
Maintain a straight back, engage your core muscles, and draw your shoulder blades together.
Slowly raise your right arm and left leg, keeping your shoulders and hips parallel to the floor.
Lengthen the back of your neck by tucking your chin into your chest to gaze down at the floor.
Hold this position for a few seconds, then slowly lower your arm and leg back down to the starting position.
Repeat the motion with your left arm and right leg, also holding the position for a few seconds.
Return to the starting position. This is one round.
Do 3 sets of 10-12 repetitions.

The Plank

Yes, that plank. This tried and true exercise can help bulletproof your body from injury by strengthening all your core muscles, which you need for practically every movement you make during exercise and day-to-day living. But the plank is often performed wrong, so let’s make sure you’re doing it right to gain its benefits.

How to Plank

Using an exercise mat, place your forearms on the floor, so your elbows are right under your shoulders.
Put one leg straight back, serving as a “kickstand” for your body, and then extend the other leg back next to it. Your weight should now be supported by your forearms and toes, the rest of the body should be elevated.
Look at the space between your hands and press your forearms firmly into the ground; this engages your shoulders.
Now, squeeze your butt. This makes the glutes the heaviest muscles in the body, meaning you’re now supporting their weight as you plank, enhancing the effect of the exercise.
If you’re able to perform the plank in front of a mirror, you should see that your back is staying flat and that your hips are not drooping or sticking up like a hill. Try to keep your body as flat as possible (aka, like a plank board). Keep your entire core engaged!
Hold this position for 30 seconds to a minute. That is one repetition. Repeat for 3 sets.

The Forward Lunge

To perform the forward lunge as an injury prevention exercise, simply kneel on one knee. Place the other leg in front of you at a right angle (aka knee over ankle). Lean forward until you begin to feel a stretch in the inner thigh. Hold for 20 to 30 seconds. Switch legs. This is one repetition. Perform 3 sets of 8-10 repetitions.

The Side Lunge

Starting with feet shoulder-width apart, step your left leg out as far as is comfortable, bend at the knee, and lean toward that knee until you feel a stretch. Hold for 20 to 30 seconds, then return to the starting position. Repeat the movement for the right leg. This is one repetition. Do 3 sets of 10 repetitions.

Injury Prevention Keeps You Safer and Stronger

Integrate these exercises into your daily workout routine, either before or after, to begin protecting your body against injury. After you’ve mastered these exercises, research more, and challenge yourself!

Remember, mobility training is just as important as any other training you’re doing in the gym.

How to Keep Your Fruits & Vegetables Fresh

joleen@bigravenmedia.com — Mon, 03 Jan 2022 18:02:03 GMT

How to Keep Your Fruits & Vegetables Fresh

We’ve all been there: you come home with all your fresh, healthy fruits and vegetables, you put them away, then a couple of days later, somehow, they look like they’ve been in your fridge for months! What gives?

Fun fact: Not all vegetables should go in the refrigerator.

Let’s face it, buying fresh produce for your meal prepping or morning smoothies, only for them to go bad within a day or two can become expensive. So figuring out how to keep vegetables fresh for longer can come in handy!

That’s why we are going to share with you what we’ve learned over the years on how to keep some of the most popular fruits and vegetables fresh once you get them home! And as you’ll see, proper storage is key.

Fresher for Longer

How to Keep Your Potatoes (Including sweet potatoes) Fresh: First of all, you should never refrigerate potatoes. Instead, it is best for potatoes to be stored in a cool, dark place, ideally with higher humidity. Good air circulation is also crucial to keeping potatoes fresh. And because potatoes produce the gas ethylene, keep them separate from other ethylene producing fruits and vegetables, such as bananas and onions.

How to Keep Your Root Vegetables Fresh (Such As Carrots, Beets, Turnips, And Ginger): Unlike potatoes, root vegetables will have a longer life (several weeks, in fact) if appropriately stored in the refrigerator. If you keep root vegetables in a plastic bag in the fridge, they can last three to four weeks. You can store them loosely (aka, no bag) in the crisper drawer if you plan on eating them within two weeks. But no matter how you store them, ensure you remove any green, leafy tops beforehand, as they tend to rot faster than the vegetable itself.

How To Keep Your Leafy Green Vegetables Fresh: Do you wash your fresh leafy greens once you get them home so that you can have them ready to eat? Well, you might want to reconsider that. Depending on when you plan on eating them, it might be in your best interest to avoid washing them until right before you’re ready to consume them.

Excess moisture left on leafy greens from washing can cause them to rot faster in the fridge. Instead, store the dry, unwashed leafy greens in an air-tight plastic bag or container; doing this can keep your greens fresh for up to a week or longer.

How to Keep Your Fruits Fresh, Apples (and Pears): The majority of fruit (including berries) cannot be kept fresh for extended periods; however, crisp fruits such as apples and pears can be kept for several weeks if stored correctly.

No matter how nice it may look, apples should not be stored in a bowl out on display. Along with pears, they should be stored in the fridge because apples love the cold (which makes sense if you think about how apple orchids tend to be in the cooler, higher elevations).

However, when you store your apples and pears in the fridge, make sure to put them in a plastic bag. The reason for this is because apples, like potatoes, give off ethylene gas, which causes other fruits and vegetables in your fridge to spoil faster.

It’s All About That Storage

Clearly, there are so many more vegetables and fruits than what we’ve discussed here. However, the ones we’ve mentioned are the ones people buy most frequently.

So next time you buy potatoes, root vegetables, leafy green, or apples and pears, try storing them in the ways we shared here. You just might be surprised to see how long they last when you do.

Can I Drink A Protein Shake Before Bed?

joleen@bigravenmedia.com — Mon, 03 Jan 2022 16:42:22 GMT

Can I Drink A Protein Shake Before Bed?

For a long time, it was a common belief that you shouldn’t eat at least two hours before bed to avoid gaining weight. But like most things, new research surfaces, facts are updated, and opinions change. So where does the opinion stand on having a healthy snack, like a protein shake, before bed?

Well, let’s find out.

May Promote Better Muscle Growth & Recovery

Who wouldn’t want to gain muscle while sleeping?

As it turns out, drinking a protein shake before bed might help you do just that. A recent 12-week study from Maastricht University looked at the late-night intake of protein shakes following weight training and the effects of muscle recovery and growth.

The results?

Pre-sleep protein supplementation promoted better protein synthesis while sleeping. By the end of the 12-week study, members also found increased exercise performance, lifted heavier weights, and saw significant muscle growth improvements.

Yes, please.

May Promote Weight Loss

If weight loss is your goal, then drinking a protein shake before bed might be beneficial. First of all, the aforementioned muscle-building factors of drinking a protein shake before bed will assist in weight loss. Afterall, the more muscle you carry, the more calories your body burns to maintain them, even while sleeping.

Then there is protein itself. Protein naturally boosts your metabolism because it takes longer for your body to digest. So as you sleep, that protein shake is keeping your metabolism elevated, helping you burn more calories and supporting weight loss in the long run.

But how you supplement a protein shake is also essential. The majority of protein shakes serve as a meal replacement, so if you want to reap the benefits of protein before bed without taking in excess calories, consider making it a substitute for dinner.

However, if you eat dinner early and you go to bed four or five hours later, then a protein shake can work as a sensible late-night snack. That way, you get a snack that not only satisfies your cravings but helps support muscle growth and weight loss.

You and Your Goals

So when it comes to the question of can you drink a protein shake before bed, the answer is yet another question of “What are your goals?” Build muscle? Exercise recovery? Weight loss?

If doing so supports your goals, then go for it. Because as with all things, it should always be about what is best for you and your goals .

C lick here to check out our Plant-Based and Whey Protein

Master The Morning

joleen@bigravenmedia.com — Mon, 03 Jan 2022 16:08:53 GMT

Master The Morning

Whether you’re a morning person or not, the fact is, mornings are inevitable.

The sun will rise, the alarm will go off, the day will begin again. Day, after day, till the end of time.

So if mornings are inevitable, then why not just accept that fact and make up your mind to take them on.

Now, before you hit the snooze button and roll back over, hear us out. If you learn how to be the master of your morning, then you’ll also become the master of your day. And who wouldn’t want to have a better, more productive day?

To get you started, we’ve compiled four tips that will help you wake up, get going, and master the morning so that you can conquer your day, every day.

Morning Master Tip 1: Get Enough Sleep

To master the morning, you first need to become a master of sleep.

Sorry, it doesn’t matter how good that show on Netflix is, you’re going to have to start displaying some self-imposed discipline. Put down the remote, you’re not going to be watching the next episode. Because one episode leads to another and before you know it, it's 1 AM and you have to be up by 6 AM for work.

You’ve heard it before, you’ll hear it again: you need at least seven to eight hours of sleep. Especially if you’re working out regularly.

So if you’re not getting enough sleep currently, it’s time to disrupt your routine. Create a new ritual that actually allows your body to physically wind down and your brain to stop racing.

When you establish a wind-down ritual, you get better quality sleep, which as a result improves your energy the next day.

Morning Master Tip #2: Simply Move

It’s a truth universally acknowledged that when push comes to shove in our day to day, the first thing that gets pushed down and eventually off the list is exercise.

So, how do we make sure that doesn’t happen. Easy, move it to first on your list.

Getting your workout in first thing in the morning not only ensures you’re getting your fitness in, but it also has some great benefits when it comes to mastering your morning.

For one thing, morning exercise gets the blood pumping which gets the brain primed and your energy levels up, so you’re able to conquer the day with sharper focus. Also, morning exercise has been shown to give a better boost to your metabolism than exercise does any other time of day.

The good news is, it doesn’t even have to be a full-fledged workout either. Take a walk around the block. Take a morning yoga class. Just do something to get up and get moving.

Morning Master Tip #3: Breakfast is Important

Yes, you should eat breakfast.

How getting a good night’s sleep is vital, so is starting your day off with a healthy, balanced breakfast. Doing so helps kickstart your body, including your metabolism, for the day. Whereas not eating in the morning often leads to a sluggish metabolism throughout the day. That’s something we all want to avoid.

If you’re one of those people who the thought of eating anything in the morning makes you nauseous, then stick to something light and easy, like a meal replacement shake or fresh fruit. That way you’re not eating anything that’s hard on the stomach and you’re giving your body what it needs.

Morning Master Tip #4: Meditation

If you wake up and immediately begin listing off all the things you have to get done that day, then the idea of trying to sit quietly for even a minute, let alone five or ten, probably doesn’t sound appealing.

When in reality, because you wake up that way is exactly why you should be meditating in the morning.

Most people get the idea of mediation wrong. You aren’t expected to just sit down and find that suddenly your brain is silent, all thoughts cease, and you’re in a state of calm. That’s not how it works. Far from it actually.

The idea behind mediation is to learn to just focus, say on your breath, and learn how to just be there, in that moment, and observe your thoughts for what they are without going into fight-or-flight mode or judging them.

When it comes to meditation, it’s important to remember that practice does not make perfect. There’s no such thing as the perfect meditation. It’s something you simply do.

If you have no clue how to even start meditating, don’t worry; there are plenty of free apps out there with guided meditations beginners.

Before you know it, you’ll become a true master of the morning.

No Food Scale For Meal Prepping? No Problem.

joleen@bigravenmedia.com — Mon, 03 Jan 2022 14:48:14 GMT

No Food Scale For Meal Prepping?

No Problem.

No Food Scale For Meal Prepping?

No Problem.

When it comes to successful meal prepping, it is all about striking the right balance regarding portion sizes. But does that mean you need to go out and buy a food scale? Nope.

While yes, a food scale can make the job more precise, the truth is you don’t need one. Especially if you’re not preparing for a competition or a full-fledged bodybuilder in which you’d be counting every calorie you consume. But if you’re wanting to learn how to meal prep quickly and effectively to keep your goals on track, then you’re in the right place. Because we’ve decided to share with you what we use to help with our meal prep, and all you need is your hand.

Seriously, your hand is about to become your meal prepping best friend because you’re going to use it to measure out the required portion size.

So, let’s get to it!

Measurements By Hand

1. Veggies

Measurement : Flat Hand . Each meal should contain a serving of vegetables that could fit into your hand if it’s completely open and flat.

2. Protein

Measurement : Cupped hand . Each meal should contain a serving of protein that would fit into your hand when in a cupped position. That would roughly equal around 3-4 oz of meat.

3. Carbs

Measurement : Palm of your hand . Each meal should have a serving size of carbs that can fit in the palm of your hand. And when we say palm, we mean palm . No cheating and thinking that includes parts of your fingers!

4. Fats

Measurement : OK sign . Each meal should have a serving size of fats that would fit within the space of your index finger and thumb, creating an “O,” aka the OK sign. Such a small portion is because healthy fats, such as avocado, provide lots of nutrients, but they are also extremely calorie-dense.

See, you don’t need a food scale.

By simply using your hand to measure out your portions, the meal prepping process becomes much more efficient and less tedious.

Now all that’s left is for you to start prepping!

Bon Appetit!

Relieving Sore Muscles After Exercise

joleen@bigravenmedia.com — Thu, 18 Nov 2021 17:49:47 GMT

Relieving Sore Muscles After Exercise

The day after a good workout can be a pain, literally. As soon as you try to stumble out of bed, you’re quickly asking yourself, “What did I do to myself?” Sore muscles the day after a workout can make life a lot more challenging. But while your first reaction may be to run for the Advil bottle, there are other, more beneficial ways to get rid of sore muscles.

The reality of the matter is that having sore muscles after a workout is not a bad thing. It means that the training is working and your muscles are growing.

But we get it, good thing or not, waking up and not being able to walk or lift your arms is not fun. So, we are sharing our top three tips on how to recover sore muscles faster.

1: Drink Wisely

You probably use a pre-workout to get that extra bump of energy for the gym, but do you use a post-workout supplement? And no, we do not mean a protein shake (though those are great).

A post-workout supplement is specifically formulated to help your muscles recover after exercise. Post-workouts contain both amino acids and electrolytes, two essential post-exercise ingredients your muscles crave. The amino acids aid in muscle recovery while the electrolytes rehydrate you and your muscles following your workouts.

If you aren’t taking a post-workout, consider adding one to your exercise routine because just one scoop may mean not waking up in complete muscle agony the next day.

2: Foam Roll

Foam-rolling, also known as self-myofascial release, is like a self-massage for your sore muscles. But we won’t lie; it can be painful. Okay, that’s probably not the best thing to lead with, but foam rolling is the epitome of “no pain, no gain.”

Foam rolling can decrease the swelling in muscles following a workout, help enhance tissue healing, and reduce late-onset muscle soreness. Studies have found that just 20 minutes of foam rolling on a high-density foam roller following a workout and again 24 hours later can significantly reduce the amount of pain you’ll be in from your training.

Are you already so sore you can’t even get down a single stair? Grab a foam roller because it can help with post-workout soreness and reduce recovery time by promoting better circulation to the tender areas. We are aware that rolling an already sore muscle doesn’t sound ideal, but it is worth it in the long run.

3: Sleep, Sleep, and More Sleep

We live in a world where sleep deprivation is rampant. But, if you are working out intending to build muscle and/or lose weight, you need to sleep. When your muscles are recovering from a hard workout, that downtime is crucial and might be what prevents you from waking up unable to move.

Studies have found that lack of sleep can contribute to high levels of inflammation in the body. Add in additional inflammation created from exercise, and you’ve got a perfect storm for muscle soreness. Naturally, to reduce that pain, you need to reduce inflammation, and you can do so by making sure you’re sleeping at least 7 to 8 hours every night.

Getting enough sleep has more benefits than we can even begin to comprehend, especially regarding overall health, weight loss, and building muscle. The bottom line: get some rest.

Your Sore Muscles Going Forward

Even with these three tips for helping relieve muscle soreness, don’t think you’ll never be sore again. Like we said, soreness from exercise is a good thing; it means what you’re doing is working. But, by adding in a post-workout supplement, foam rolling regularly, and making sure you get enough sleep, you will notice a reduction in the severity of your soreness.

The key is taking care of yourself in every way, and that includes following an intense workout. Because doing so just might mean that you will be able to wash your hair without being in complete agony the day after an intense arm workout.

The Benefits of Squats and How to Do Them

joleen@bigravenmedia.com — Wed, 17 Nov 2021 11:05:32 GMT

The Benefits of Squats and How to Do Them

Squats: love them or hate them, but do you have to do them?

While no one should feel they have to do anything in the gym if they don’t want to, we do have a good argument for why squats should be a part of everyone’s routine.

First of all, squats are not just for the heavy lifters. From the casual gym-goer to the expert bodybuilder, anyone can reap the benefits.

One of the most critical benefits of squats, when performed correctly, is that it keeps your body functioning properly by supporting better balance, stability, and mobility—something everyone needs.

Of course, there are benefits if weight loss is your goal, thanks to the squat's calorie-crushing abilities. After all, the squat is one of the more challenging exercises. Hello, it's you vs. gravity.

Yet, just like with any exercise, you first need to know how to do them first.

So let's dive into the health benefits of squats and how to do them!

How to Squat Properly

As we said, squats have a lot of benefits, and as it turns out, there are just as many squat variations! However, first and foremost. knowing how to do a basic, bodyweight squat is essential.

How to Do A Bodyweight Squat:

Begin with your feet slightly wider than hip-width apart.
Keep your chest up, engage your core muscles (your abs), and shift your weight onto your heels as you push your hips back as if you are about to sit in a chair.
Inhale and lower your hips until your thighs are parallel or almost parallel to the floor. (If you're not familiar with performing a squat, having a low chair behind you is a good idea, just in case you lose your balance!)
As you lower yourself into the squat, you should feel it in your thighs and glutes (your butt!). Also, neither your heels nor your toes should rise off that ground as you squat.
Pause with your knees over, but not beyond, your toes.
Exhale and return to the starting position, squeezing your glutes as you come up.

That's how you perform a bodyweight squat. Ideally, practice this in front of a mirror so you can keep an eye on your form. Remember: chest up, abs tight, and don't let your toes or heels raise. If you find that your toes or heels do raise as you squat, that means your leg muscles are tight, so focus on leg stretches to help open up your hamstrings, hip flexors, and calves.

Once you master the basic squat, you can begin trying different variations. The goblet squat, the overhead squat, the traditional barbell squat, the wall squat, and many more. Take time to research each variation and then try them out for yourself!

PRO-TIP: If you have never done the squat before or if it's been a while, it is best to work your way up to the barbell squat instead of diving right into it. Establish your body's foundation first (aka, strengthen your knees, balance, loosen tight hip and leg muscles, etc.) the progress your abilities by starting with the bodyweight squat, master it, and then move toward the goblet squat, master that, and from there, work your way up to the barbell. Ideally, spend 4-6 weeks with the bodyweight squat before moving on. Spend four weeks with each variation, or longer if you feel you need more time. There is no rush!

Benefits of Squats #1:

Strengthens Muscles and Reduces Chance of Injury

Incorporating squats into your workout helps strengthen your bones, ligaments, and tendons in your lower body. When you maintain your lower body in this way, you can perform full-body movements with better balance, posture, and mobility. Reinforcing your ligaments, bones, and tendons also help reduce the chance of injury during exercise and in day-to-day activity.

Benefits of Squats #2:

Serious Calorie Burning

It's a common misconception that you need to do cardio if you want to burn calories and lose weight. While cardio does burn calories, it's exercises like the squat that can stoke some serious calorie burning, help build muscle, and have a more prolonged thermal effect than cardio.

One study from Harvard found that a 155-pound person can burn around 223 calories from performing 30 minutes of weight training, such as the squat. But it's that aforementioned thermal effect that makes compound movements like the squat the winner of calorie burning. When you perform vigorous weight training, you can still be burning calories as you go about the rest of your day for upward of 36 hours after your workout. In contrast, with traditional cardio, the thermal effect lasts only a few hours.

Benefits of Squats #3:

Stronger Glutes

If your goal is building up your booty, then squats are your new best friend.

One of the prime movers (the muscle doing most of the work) in squats is your gluteus maximus, aka, your butt. The gluteus maximus is the largest muscle in the human body and is also a principal player in many day-to-day movements. Working it out contributes to strengthening our daily activities. The rest of the glute muscles also get worked out during the squat, helping establish better stability overall.

But all that gluteus work results in, as the saying goes, "buns of steel." By performing squats, you not only are helping your body with better stability and reduced injury risk, but you're also working to sport a rocking butt.

There's A Reason The Squat Is Called The King Of Exercise

It is a win-win across the board when adding the squat into your regular workout routine. From the benefits you get for your overall health and well-being to building stronger, more effective glute muscles. There is a reason why the squat is considered the king of all exercise.

Just keep in mind, as we said prior, that if you have never done squats before or if it's been a while, you need to give your body time to build up. You're doing yourself no favors if you jump right into a barbell squat and end up injuring yourself.

Start with the bodyweight squat and grow from there. Before you know it, you'll be a squat master.

How To Find Enjoyment In Exercise

joleen@bigravenmedia.com — Tue, 16 Nov 2021 14:26:13 GMT

How To Find Enjoyment In Exercise

Let’s start with a question: how do you view exercise?

Do you view it as an obligation, something you have to do? Or do you view it as something you look forward to, something you enjoy?

The truth is, most people view exercise as an obligation, and no one likes an obligation. That’s just human nature. It’s time to change that.

Is it possible to go from dreading a workout to looking forward to it? Absolutely. But you’ve got to commit to making that mental switch.

Here are our ways on how to find enjoyment in exercise.

1: Change Your Beliefs About Exercise

If you want to start enjoying exercise, it will require you to look at your beliefs surrounding it.

A lot of our negative beliefs around exercise often stem from childhood. Whether it be from a boring P.E. class, or not being athletically inclined and struggling to keep up, or being made to play baseball when you hated baseball and weren’t good at it. This can leave you with a sense that exercise is not something you are meant to enjoy but must endure.

Stop and think about your beliefs on exercise.

Which ones are negative and which ones are positive?

When did the negative beliefs start?

Are they still valid now that you’re an adult?

Once you identify your negative beliefs, you can then decide that they are outdated and no longer serve you. Once you do that, you can then begin building positive views surrounding exercise.

2. Find The Right Type of Workout

How will you ever find enjoyment in exercise if you are doing something you don’t enjoy? You’re an adult now; you can make your own choices.

Plus, with all the exercise options out there, there’s no excuse to be doing something you don’t enjoy.

What was the last physical activity you did enjoy? Were you in a group setting or solo? Were you in a studio/gym, or were you outside, enjoying nature?

Any physical activity that elevates your heart rate is exercise. So you don’t have to drudge through hours on the treadmill if you don’t want to. Take a boxing class, start running on trails outside, find a local dance class if that’s what you enjoy.

When the activity makes you happy, then you’re going to start looking forward to it and maintaining consistency.

3: Change Your Focus

A lot of times, we don’t enjoy exercise because our focus is on the end goal. For example, if we are working out to lose weight and that’s our focus, then exercise then becomes an obligation. Something you have to do to help reach your goal.

Again, if you feel obligated or think you have to do anything, you’re not going to enjoy it.

Try shifting your focus to a mindset that you are improving your life; you’re energizing your body and mind and doing something for your overall well-being and happiness. When that is your focus, exercise stops being an obligation and instead shifts to something you are doing for yourself. It becomes a form of self-care, something you enjoy doing because of why you’re doing it.

4: Create The Time

If you feel rushed or that you have to sacrifice time to get a workout in, you’re not going to enjoy it. Frankly, you’re going to resent it or skip it or both.

Maybe you think you don’t have time to work out. Perhaps now you work from home, so your routine is scrambled. Perhaps you don’t feel like you have enough time to work out in the morning or after work, so you don’t.

Often, our excuses stem from limiting beliefs that are still rooted in the dread of working out. You don’t enjoy it, so you don’t want to do it.

The reality check is that you have to make time to do the things you love. And while you might not love exercise currently, you will when you stop feeling like it’s an obligation that you have to rush through or make sacrifices to do.

As the saying goes, “Stop making excuses, find a solution.” Start taking walks around the block on your lunch breaks. Take the stairs. Set up your bike machine in front of the television and peddle your way through the latest episode of Grey’s Anatomy.

There are ways to get some exercise in without rushing and sacrificing other parts of your life. Make it happen; you know you can.

5: Get Inspired

Never underestimate the power of music while exercising.

In a study about the effects of music during exercise, researchers compared three groups: those who listen to nothing while working out, a second group that listened to a podcast, and the third group who listened to the music of their choice.

They found that those who listened to music increased enjoyment of their workout by 28% compared to those listening to nothing and 13% more than podcast listeners. The study concludes that because music often has a positive effect on the brain’s emotional state, it is a valuable tool in helping find enjoyment in exercise.

So grab your headphones, find the song that pumps you up, and get to it.

Find Your Enjoyment

Don’t let limiting beliefs stop you from enjoying exercise.

Yeah, it can be challenging and strenuous, but the mental and physical benefits are overwhelming.

If you don’t enjoy exercise, take the time to reflect and figure out the reasons why. You might be surprised to realize that it comes from beliefs long ago that no longer serve you.

You deserve to enjoy everything in life, including exercise. So commit to giving yourself a life of health, well-being, and enjoyment.

Why We Don’t Like The Word “Diet”

joleen@bigravenmedia.com — Tue, 16 Nov 2021 13:38:26 GMT

WHY WE DON'T LIKE THE WORD "DIET"

The word “diet” comes with a lot of baggage.

For example, say you decline a second helping of food, chances are someone might ask you, “Why, are you on a diet?”

Diet implies that you are unhappy and need to change. Unhappy with your weight, your body, something, and you are working to change it by going “on a diet.”

Don’t believe us? Google “diet” and see what pops up. We get “Weight Loss & Diet Plans That Work,” “Top 10 Diet Plan Comparisons,” and “Best and Worst Diet Plans for Weight Loss.”

The actual definition of diet, according to the Merriam-Webster Dictionary, is:

Food and drink regularly provided and consumed; habitual nourishment.

Are you on a diet? Yes. Yes, you are. So are we. So is everybody. Because our diet is what we eat and drink regularly. It is not a temporary thing that we do to lose weight; it’s something that we live .

This brings us to our next point. Yes, to lose weight, you change your diet, but you don’t go on a diet . That idea of going on a diet has been around for decades. It has also made the publishing and food industry billions of dollars. Coincidence? No.

You decide you want to lose weight, the latest and greatest diet book is on shelves now so you give it a try, it works for a time, you eventually stop following it, you gain the weight back. It’s a vicious cycle that goes on and on, and has been for over fifty years.

What is the point of that?

To lose weight and start living a healthier life, you have to change your diet because, again, you already have a diet; we all do. You have to start switching out the BigMacs for some grilled chicken and healthy vegetables.

Does that mean you can never have a BigMac again? No. Everything should be in moderation. The goal should be to make foods that aren’t the healthiest (aka fast food, candy, chips, etc) for you less common and the foods that pack a nutritious punch (fresh fruit and vegetables, lean cuts of meat, etc) more common. That’s called changing your diet . That’s the key to a long, healthy, sustainable lifestyle.

We sincerely believe we need to take back the word diet. Pull it out of the social consciousness of being negative, representing a need to change something out of unhappiness.

Instead, we need to start supporting people who are trying to change their eating habits out of the decision of trying to do better and be better for themselves and others, without the accusation of being on a diet .

Nobody needs that kind of baggage.

Do I Need A Pre-Workout?

joleen@bigravenmedia.com — Fri, 05 Nov 2021 17:42:42 GMT

Pre-workout supplements have become something of a staple in the fitness world.

Some experts believe that pre-workouts provide the energy needed to power through a workout, including overcoming any plateaus you may be experiencing.

But do you actually need a pre-workout?

As with most things in life, that’s subjective and really up to you, based on your situations and goals.

So let’s go over what a pre-workout is, its benefits, and potential risks, and hopefully that will help you decide if a pre-workout is right for you.

What Is A Pre-Workout?

To put it simply, a pre-workout is a multi-ingredient formula designed to help athletic performance, boost energy, and at times help with muscle recovery.

Often a pre-workout is a powder that you mix with water and consume thirty minutes or so before a workout. However, you can find them pre-mixed in cans as well.

What’s In A Pre-Workout?

Pre-workout formulas vary from product to product, but key ingredients are in almost all pre-workouts are,

Amino acids
B vitamins
Caffeine
Creatine

What Are The Benefits of A Pre-Workout?

As stated before, pre-workouts may help improve athletic performance thanks mostly to caffeine and creatine.

Caffeine has been used for years as an athletic stimulant to help improve performance and focus and has also been linked to supporting fat loss.

Creatine, another common pre-workout ingredient, is a natural chemical produced by the body. It is stored in skeletal muscle, which plays a vital role in energy production, development, and strength.

Supplementing with creatine from a pre-workout may increase the body’s stored amount of the compound, which can help improve recovery time, muscle mass, strength, and overall exercise performance.

What Are The Risks of A Pre-Workout?

As with any supplement, there are always potential risks.

With a pre-workout, the highest risk is taking in too much caffeine.

If you are a regular coffee or tea drinker, adding the excess amounts of caffeine from a pre-workout can lead to side effects such as headache, anxiety, impaired sleep patterns, increased blood pressure, and jitters. While some people can tolerate higher levels of caffeine, it is crucial not to overdo it, no matter your tolerance level.

Pre-workouts can also contain artificial sweeteners and sugar alcohols. While these add flavor to the pre-workout without excess calories, some people have a hard time digesting them. Some known side-effects of artificial sweeteners and sugar alcohols are intestinal distress, including gas, bloat, and in extreme cases, diarrhea, which no one wants to deal with during a workout.

It is essential to know that the side effects of artificial sweeteners and sugar alcohols have not been thoroughly scientifically proven. Therefore if you do get a pre-workout that contains them, start with a small dose to check your tolerance since the side effects appear to be based on a person-to-person basis.

Should You Take a Pre-Workout?

Whether or not you should take a pre-workout all comes down to you and your preference.

Pre-workouts are not for everybody, and that’s all right, it will not make or break your workout.

But if you are someone who deals with being tired and sluggish during workouts or feel you need an extra push, then a pre-workout might be just the thing for you.

For others, a cup of coffee and a piece of fruit can be just as effective and less expensive as a pre-workout.

Nevertheless, if you have a pre-workout you are taking and like, there’s no foreseeable reason to stop taking it.

Again, it all comes down to you. Figure out what is suitable for you by listening to your body, accessing your goals, and going from there.

How To Avoid Overeating

joleen@bigravenmedia.com — Fri, 05 Nov 2021 17:17:17 GMT

HOW TO AVOID OVEREATING

It’s holiday time.

A time for gatherings.

A time for traditions.

A time for feasting. A lot.

But don’t dread this holiday season and all it’s tasty delights. You can still enjoy everything without overdoing it.

Here are our tips for avoiding overeating, tips that you can apply this holiday season and throughout the rest of the year.

1. Know Your Weaknesses

Half the battle is knowing yourself, and that includes knowing what foods are your ultimate weakness.

Let’s say that pie or any sweet baked good is your ultimate downfall; being aware of the fact already puts you ahead.

How? Because you know that if you step up to the pecan pie unaware, you’re likely to eat half of it. But step up with some awareness, and the understanding that you will take only one piece goes a long way.

It sounds overly simple, but having an awareness of what triggers you to overeat can help put a pause in the space and allow you to make better decisions.

2. Slow Down

This brings us to the point that we’ve talked about before: slowing down.

Once you get that piece of pie that you’ve vowed only to have one of, it’s time to enjoy it. We mean genuinely enjoy it, savor it, taste it. Do this by slowing down and chewing your food.

We are all guilty of just shoveling food in as fast as possible because we can’t get enough, then immediately going for more.

When we do that, our brain has yet to catch up with what is going on. Yet when you take time to slow down, chew, and actually taste your food, you are giving your brain time to keep up and realize that you’re full and there’s no need for seconds.

Plus, what we are often after isn’t getting food in our stomachs. Typically, we are driven by flavor. We want the taste of sugar and a buttery crust in pie. By slowing down, you’ll taste the sugar and buttery crust fully, and it’ll not only help you eat less, but you’ll enjoy the experience of eating more.

3. Fill Up On Protein

This is where we tell you to go for the turkey and ham first.

That’s because they are packed with protein, and protein takes the body longer to digest, leaving you feeling fuller for longer.

By making your initial plate of holiday food heavy on protein, you’re much less likely to overdo it later on the desserts or even go back for seconds, for that matter.

4. Drink Your Water

With so many delightful drinks to enjoy during the holiday season, it’s easy to forget about our water intake.

But don’t.

A lot of the holiday drinks we indulge in are high in calories, sugar, and at times, alcohol. None of which does much for you in the way of staying hydrated and feeling satisfied.

Try drinking a glass of water for every non-water drink you have. Not only will this keep you hydrated, but it will also keep your body feeling satisfied and full, reducing your chance of overeating.

Because if you’ve heard it once, you’ve probably heard it a thousand times: often when we think we are hungry, we’re just thirsty.

So, drink your water.

5. Don’t Eat From Containers

What’s better than a holiday feast? Holiday feast leftovers.

No, we aren’t going to tell you not to indulge in some delicious leftovers; we’re just going to suggest that you don’t do it directly from the container when you do.

It’s like when you sit down with an entire bag of chips instead of putting a few in a bowl; you will likely end up eating the whole bag of chips.

Why? Because they’re there.

The same goes for holiday leftovers. Put what you want to eat on a plate and place the container back in the fridge.

That way, you'll be more likely only to eat what’s in front of you instead of devouring the entire contents of a container, thus avoiding overeating.

You’ve Got This

Remember that you’ve got the control in your hands.

We know that it seems that cravings have a power all their own, but they don’t. You do.

So along with these five tips, always keep firmly planted in your mind that you can choose to not have the second piece of pie or the second glass of eggnog.

It might not be the most fun decision at the moment, but you’ll quickly forget about it and later on be happy with the choice you made.

The bottom line, enjoy yourself; just stay aware and check-in with yourself.

You’ve got this.

When Do I Take My Protein?

joleen@bigravenmedia.com — Wed, 03 Nov 2021 15:08:35 GMT

You've finally found a protein powder you love. Great!

Now what?

Do you drink it before your workout? Is it better to drink it after your workout? Do you drink it before bed?

That answer more or less depends on you and your goals.

Losing Weight

Protein is one of the most critical nutrients for fat loss because it can help speed up your metabolism while reducing your appetite.

So that means consuming a protein-heavy snack in between meals may help you eat less when you sit down for a meal. As the adage goes, "Calories in, calories out." The fewer calories you eat, the more likely you are to lose weight.

Don't believe us? Well, the proof is in the pudding --- or yogurt. Because one study found that people who eat high-protein yogurt as a mid-afternoon snack ate, on average, 100 fewer calories at dinner, they compared this to people who opted for chocolate or crackers as a mid-afternoon snack. All three, the yogurt, chocolate, and crackers, had the same amount of calories, but the high-protein yogurt snackers were the only ones to eat less, later on, thanks to the protein content.

Therefore, if weight loss is your goal, having a protein shake as a mid-morning or mid-afternoon snack might help you reach your goals faster.

Building Muscle

If protein plays a vital role in weight loss, it plays an even more prominent role in building muscle.

Much like “calories in, calories out" for losing weight, when it comes to building muscle, it's all about "protein in, protein in." What we mean by that is, to build muscle and strength, you have to consume more protein than your body will break down during resistance or weight training.

So when do you consume protein for muscle building? That's a hot topic, and it all depends on who you ask.

Once upon a time (and still today, really), it was believed that you had to consume protein within an hour after your workout. This hour is known as the "anabolic window," believed to be the ideal time for when your body will optimize nutrients like protein the best.

But according to the International Society of Sports Nutrition , consuming protein anytime up to two hours after a workout is ideal for building muscle mass.

On the flip side, if you aim to avoid muscle loss, you should aim to eat upward of 30 grams of protein per meal. So if you have a meal where you might consume less protein, such as breakfast, consider drinking a protein shake with your meal to ensure you take in enough protein to avoid muscle loss.

Can I Take Protein Before Bed?

You might have heard that having a high-protein snack before bed can be beneficial.

If muscle building, preventing muscle loss, and/or gaining strength are goals of yours, then you might benefit from protein before bed.

Protein consumed before going to sleep is effectively digested and absorbed, which in turn increases the availability of protein to muscles during the night.

According to a recent study , consuming around 40 grams of protein before bed will help maximize muscle growth and adaptation throughout the night.

Consuming protein before bed can be especially beneficial to the elderly who are looking to preserve muscle.

It's All Up To You --- And Your Goals

So what's the final answer to "When do I take my protein?" There isn't one, because it all depends on you and your goals.

The main takeaway to remember is that protein is a highly versatile nutrient. You can use it as a midday snack to help with weight loss, post-workout, and before bed to help with muscle building and prevent muscle loss.

For most people, the focus should not be on when you take your protein but how much because most of us aren't even hitting our daily protein goals.

So start with making sure you're hitting your protein intake daily and go from there, based on what your goals are.

Exercise & Brain Health

joleen@bigravenmedia.com — Mon, 01 Nov 2021 14:18:12 GMT

Exercise & Brain Health

We all know exercise helps make our bodies stronger and healthier. But there’s more to the story than that.

It also plays a vital role in brain health and your overall mental health.

Whether it’s the simple Monday morning blues or the more serious symptoms of depression, regular exercise can play an essential role in keeping your brain healthier and happier.

Brain Chemistry & The Power Of Exercise

When we are feeling down or experiencing depression, parts of our brain stop being as responsive. Depression is a complex mood disorder with several contributing factors, but changes in your brain biochemistry is a significant one.

Naturally, when we are already feeling down or depressed, the last thing we want to do is exercise. But doing so just might be exactly what you need.

Studies have found that exercise can stimulate the parts of the brain that aren't as responsive while feeling down or depressed and can support the release of feel-good chemicals throughout the brain known as endorphins.

Endorphins & Other Brain Chemicals

Have you ever heard of “runner’s high”? It’s that zone runners get into that is often described as pure bliss. That’s endorphins in action.

But you don’t have to get out and start running to experience the magic of endorphins; you just need to physically exert yourself in some way, shape, or form. Endorphins are a kind of neurotransmitter that helps relieve stress and pain, hence why they are released when you’re exercising. Exercise is a kind of stress on the body, the good kind.

That’s just the beginning, though. Exercise also stimulates several other neurotransmitters (brain chemicals) that play a vital role in our overall mood—for example, serotonin. By raising your serotonin levels from exercise, you’re also boosting your mood and your general sense of well-being. Serotonin also plays a vital role in improving your sleep cycles and appetite, both things that are negatively affected by depression.

The other mood-boosting brain chemicals that exercise helps stimulate are dopamine and norepinephrine.

The Brain Boosting Benefits of Regular Exercise

Any amount of exercise can give you brain-boosting benefits, but a regular exercise routine is best.

Aerobic workouts have been found to provide the most brain-boosting benefits. It elevates your heart rate, improving circulation to the brain. Improved circulation supports proper brain function and balanced brain chemistry.

According to the Centers for Disease Control and Prevention, most adults are encouraged to get at least 150 minutes of moderate-intensity aerobic exercise every week. But as we said before, you don’t have to lace up and head out to your local marathon. You can take a brisk 30-minute walk around your neighborhood every morning, or you can find a local pool to swim laps at, join a spin class, or start playing basketball.

It is also strongly encouraged to get at least two sessions of muscle-strengthening activities a week. This can include weightlifting, yoga, Pilates, CrossFit, among others.

It’s All About Your Overall Happiness & Well-Being

Exercise provides a lot of benefits to our well-being, but they aren’t all just physical. As we’ve learned, exercise offers benefits to our brain health, improving our mood and overall sense of well-being.

Choosing to exercise regularly isn’t just about how you look; it’s also about how you feel; it’s about your overall happiness and well-being. If you’re someone who has symptoms of depression, exercise provides many benefits that can help offset those symptoms.

So if you find that one day, you’re feeling down, and you don’t know if you want to work out or not, remember, you are choosing yourself, choosing your well-being, and choosing a happy, healthy brain.

Please note, if you suspect that you have depression, it is essential that you speak with your doctor. Exercise should only be used as part of treatment and not seen as a permanent solution. Talking with your doctor can help you find the best solution for you.

Book Recommendation

joleen@bigravenmedia.com — Tue, 12 Oct 2021 18:08:28 GMT

Book Recommendation

For us, reading is something we do every day. We read to learn, grow, laugh, understand, and help ourselves find motivation.

Books fit people differently.

What we choose may be different from what you choose.

Most often when selecting a book, we ask ourselves—

What is our goal?

How will this book help me to grow personally?

How will this book help me to grow professionally?

How will this book help me to help others?

You may find yourself in need of different types of books at different times of your life.

For example, If your goal is weight loss, you may consider choosing The Power of Habit by Charles Duhigg to read about the impact our habits have on what we do and why we do it.

Maybe you're starting a new business or career, Be Obsessed or Be Average by Grant Cardone or The Secret to Success by Eric Thomas might be the perfect fit.

Or maybe your a mom, who has been stuck in quarantine with all the kiddos and you needed a pick-me-up, Girl Wash Your Face or Girl Stop Apologizing by Rachel Hollis are both great reads!

We think about where we are in our life—what our goals are and what

Great Read might help us help ourselves—or others.

Your Holiday Survival Guide

joleen@bigravenmedia.com — Mon, 11 Oct 2021 16:57:46 GMT

Your Holiday Survival Guide

It’s November and like it or not, that means the Holiday Season is upon us.

From Halloween to New Years Day, you’re going to be pummeled with a lot of good food. We mean, A LOT.

There’s a reason why the last three months of the year are the slowest in the fitness industry. No one is thinking about gyms and protein shakes. Nope, they are wanting pies, cakes, cheeses, and other deliciousness.

But if you’ve been working hard all year on your goals, there’s no need to get completely derailed by all the celebration and feasting of the Holiday Season.

That’s why we’ve compiled our little Holiday Survival Guide with our five favorite tips, so you, and your hard work, can enjoy the season.

Tip #1: Don’t Stress

Ok, so saying don’t stress during the holiday season might seem like a waste of time, but hear us out.

Yes, you will get stressed, it happens. But putting in place ways to help reduce that stress now will pay off in the long run. Start meditating, make sure you have a regular workout routine (even if it’s at home), make sure you’re getting fresh air, and most importantly, take time away from your phone and technology.

Stress is a goal killer during the holidays because what often happens when we are stressed is we eat. Suddenly, before you realize it, you’ve eaten the entire pecan pie and feel even worse.

So get in the habit now of learning ways to keep yourself less stressed. Your mind, body, and goals will thank you for it.

Tip #2: Eat Slowly

It’s time to learn how to savor and appreciate.

Eating slower is a guaranteed way to consume fewer calories. Take time to taste your food, enjoy the conversations, and set your fork down between each bite. Doing so gives your body time to realize when it’s full, which helps prevent you from overeating

Tip #3: Be Aware of Liquid Calories

During the holiday season, it’s real easy to drink your entire daily calorie intake. Alcohol, eggnog, lattes, and the like thereof are all delicious when you’re drinking them, but not when you realize how much sugar and calories you just consumed.

Let’s give you an example. A cup --- 8 ounces --- of eggnog has, on average, around 350 calories, 20 grams of fat (most of which is saturated fat), and 22 grams of sugar! Whoa. That’s a lot. And you know what? Most people don’t drink just 8 ounces of anything.

So it’s best to stay aware of your intake and avoid overdoing it on the holiday liquid delights.

Tip #4: Make Sure You’re Still Working Out

Making sure you still workout seems obvious, we know.

And yet, people still stop working out during the holiday season for one reason or another. They are either “too busy” or “can’t find time,” or they feel it’s their deserved rest. But by not finding time to work out, even in a small way, you’re putting your goals in reverse.

Plus, working out does wonders for your brain during such a busy time (remember Tip #1: Don’t Stress?). So not only does getting a workout in during the holiday season help you stay on point with your goals, it also helps keep your brain healthy and your stress levels down.

There are just so many reasons to keep up with your workouts, so make it a priority.

Tip #5: Take the Stairs & Walk Across The Parking Lot

The holiday season is also when we spend a lot of time shopping. The good news is, you can turn that shopping into a way of supporting your health and fitness goals real easily.

How? Skip the escalator or elevator and take the stairs. By doing so, you’ll be burning extra calories.

Also, instead of wasting time and gas looking for a parking spot closer to the store, park toward the back and walk. Once again, that extra bit of walking adds up to extra calories burned.

We say, look for any and every opportunity to get those steps in this holiday season!

Healthier, Happier, Holidays

These are just five tips to helping get through the holidays with your health and fitness goals still intact. There are plenty more tips out there, but we have found that these are the most successful for us when it comes to surviving the holiday season.

With all that said, the vital thing to remember is don’t overthink it all; it’s the holiday season, you’re supposed to enjoy it! So just focus on h aving a healthier, happier holiday, and you’ll be just fine.

Three Delicious, Healthy Fall Recipes

joleen@bigravenmedia.com — Mon, 11 Oct 2021 16:09:05 GMT

Three Delicious, Healthy Fall Recipes

It’s officially fall!

That means crisp mornings, the sound of leaves beneath your feet, and of course, hearty, delicious comfort food!

Seriously, who doesn’t love fall food, from the cozy smells of pumpkin spice to the aromas of slow-cooked chilis, filling the air with cumin, pepper, and other delights. It’s irresistible.

Unfortunately, a lot of that fall comfort food doesn’t precisely align with our health and fitness goals, and the last thing we want to do is wreck our progress.

But who is to say that you can’t have the best of both worlds? We certainly believe you can.

That’s why we are sharing three of our favorite fall recipes, with a healthy twist. After a few tweaks and adjustments, you can enjoy all your fall favorites, within moderation naturally, without derailing your progress.

To prove it, we’re serving you up something hearty, something sweet, and something that’ll make your crisp mornings even better --- and tastier.

So get cozy on up; it’s time to make some comfort food.

Healthy Turkey Chili

Ingredients:

2 teaspoons olive oil
1 yellow onion, chopped
3 garlic cloves, minced
1 medium red bell pepper, chopped
1 pound extra lean ground turkey or chicken (98-99%)
4 tablespoons chili powder (We like McCormick chili powder)
2 teaspoons ground cumin
1 teaspoon dried oregano
1/4 teaspoon cayenne pepper
1/2 teaspoon salt, plus more to taste
1 (28-ounce) can diced tomatoes or crushed tomatoes
1 1/4 cups chicken broth
2 (15 oz) cans dark red kidney beans, rinsed and drained
1 (15 oz) can sweet corn, rinsed and drained
For topping (optional): shredded cheese, avocado, cilantro

Instructions:

Place oil in a large pot and place over medium-high heat. Add onion, garlic, and red pepper and sauté for 5-7 minutes, stirring frequently.
Add in ground turkey or chicken and break up the meat; cooking until no longer pink. Next, add in chili powder, cumin, oregano, cayenne pepper and salt; stir for about 20 seconds.
Next add in tomatoes, chicken broth, kidney beans and corn. Bring to a boil, then reduce heat and simmer for 30-45 minutes or until chili thickens and flavors come together. Taste and adjust seasonings and salt as necessary.
Garnish with cheese, avocado, and cilantro if you like.

Slow Cooker: Reduce the chicken broth to 1/2 cup and brown the turkey or chicken and onions before adding to the slow cooker. Cook it on high for 3-4 hours or on low for 6-7 hours.

Makes 6 servings, about 1 1/2 cups each.

Turkey-Sweet Potato Breakfast Hash Recipe

Ingredients:

1/2 cup 3/4-inch cubes peeled sweet potato
1 tablespoon olive oil
1/2 cup chopped green bell pepper
1/4 teaspoon paprika
1/4 teaspoon salt
4 oz lean ground turkey sausage
2 eggs
Ground black pepper
1/4 cup salsa verde (optional)
2 tablespoon chopped fresh cilantro (optional)

Instructions:

In a medium skillet, cook sweet potato, covered, in hot oil over medium-low heat for 10 minutes, stirring occasionally. Add green pepper, paprika, and half the salt. Cook, uncovered, for 5 to 7 minutes more or until vegetables are just tender, stirring occasionally. Remove vegetables from the skillet; set aside.
In the same skillet, cook sausage over medium heat until no longer pink, using a spoon to break up sausage as it cooks; drain off any fat if needed. Stir in potato mixture. Push mixture around to create two 3-inch-diameter holes. Reduce heat to medium-low.
Carefully crack one egg into each of the holes. Sprinkle eggs with remaining salt and a little black pepper. Cover; cook for 2 to 3 minutes or until egg whites are completely set and yolks are to the desired doneness.
Divide hash and eggs between two serving plates. If desired, top with salsa and cilantro.

Makes 2 servings.

Spicy Pumpkin Parfaits

Ingredients

1 15-oz can pumpkin
2 cups vanilla-flavor fat-free Greek yogurt
1/2 teaspoon ground cinnamon
1/2 teaspoon orange zest
1 1/2 cups granola with pumpkin seeds
1/8 teaspoon cayenne pepper
4 teaspoon pure maple syrup

Instructions

In a bowl, stir together pumpkin, 1/2 cup of the yogurt, and cinnamon. In another bowl, stir together the remaining yogurt and orange zest. In a third bowl, toss together the granola and cayenne pepper.
In four pint-size canning jars or parfait glasses, layer half of the pumpkin mixture and a third of the granola. Top with the yogurt mixture, another third of the granola, and the remaining pumpkin mixture. Finish with the remaining granola and drizzle with maple syrup.

Whey Protein vs Plant Protein

joleen@bigravenmedia.com — Mon, 11 Oct 2021 14:44:07 GMT

Whey Protein vs Plant Protein

In the world of fitness and health, protein is king.

Deciding between whey protein and plant-based (also known as vegan protein) used to be more straightforward since plant protein was still leagues behind whey. But in recent years, plant protein has made significant gains on whey and now, the choice isn’t so black and white.

Naturally, if you have a dairy allergy or are vegan, then choosing a plant-based protein is logical since whey is a milk derivative. But if you can have whey, is there a benefit to choosing a plant protein instead?

Knowing what whey and plant-based protein supplements do for your body can help you decide if plant-based or whey is suitable for you and your goals.

Plant Protein Or Whey Protein?

In the past, when compared to whey, plant protein was often lumpy when mixed, had a notoriously bad taste and texture, and typically lacked other necessary components found in a whey protein powder such as essential amino acids. But not anymore.

Today, the most significant difference between whey and plant-based protein is the source of the protein. Whey is a milk-derived protein, while plant protein comes primarily from hemp, pea, and rice.

Both whey and plant-based contain around the same amount of protein per serving and are also comparable in terms of calories.

In regards to muscle gain and/or weight loss, a plant protein can yield just as successfully as whey.

So let’s look at each one individually.

Whey Protein

Whey protein is isolated from whey, a liquid byproduct of the cheesemaking process. The liquid is collected, and other components such as fat, carbohydrates, and water are removed so only the protein remains. It is from that point that its spray dried into a powder.

While whey may no longer be considered more effective than vegan protein as it once was, a significant benefit to whey is that it’s a complete protein. Our bodies require essential amino acids and can create many of them. But there are nine essential amino acids that our bodies cannot make and those must be supplemented. That’s why any food containing all the essential amino acids the body requires, such as whey protein, is considered a “complete protein.”

It’s also important to note that if weight loss is your goal, whey protein powders do have a higher satiety rating, meaning it makes you feel fuller for longer than plant proteins, so you end up eating fewer calories over time.

Plant Protein

A single-source plant-based protein is not a complete protein. But today, most plant proteins are manufactured by mixing two plant-based protein sources, like rice and pea, thus creating a complete protein.

While studies on plant-based proteins are not comparable to whey protein studies, what has been done is promising. One study found that brown rice protein is just as adequate as whey protein in building muscle, gaining strength, and aiding in recovery.

Along with getting great results, plant-based protein is more natural and is often manageable for the body to digest compared to whey.

Today, the plant-based proteins on the market also come with additional added essential amino acids and even digestive enzymes to help your body process the protein properly. Plant proteins also tend to have fewer artificial sweeteners in them than whey proteins.

So Which Do You Choose?

It is essential to pay attention to the additional ingredients of any protein supplement. First, check that the protein is from a high-quality source, whether it be plant or whey.

Also, try to avoid unnecessary additives or artificial sweeteners, which can be counterproductive to your goals.

With that said, do you choose whey or plant-based protein?

That choice is really up to you!

As stated, both whey and plant proteins effectively support weight loss and exercise goals. It merely comes down to personal preference when deciding plant vs. whey protein.

If you have a whey protein that you like, there is no dire reason to switch to a plant-based and vice versa.

It’s just important to remember that any protein powder, whether plant-based or whey, is only as good as how you use it. Protein shakes should still be seen as a tool in helping reach your goals, along with regular exercise and a balanced, whole-food diet.

Beginner’s Guide To Intermittent Fasting

joleen@bigravenmedia.com — Thu, 30 Sep 2021 16:28:29 GMT

Beginner’s Guide To Intermittent Fasting

Intermittent Fasting is a popular topic these days.

People are using it for various reasons, from weight loss to helping improve overall feelings of well-being.

There’s a reason for it too! Studies have been done on intermittent fasting that shows it does indeed have health benefits.

But how do you know if it’s right for you?

What Is Intermittent Fasting?

Intermittent fasting is when you only eat during certain hours of the day; the rest of the time, you are fasting.

The critical thing to note about intermittent fasting is that it isn’t focused on what you should and should not eat but on when you should eat.

Despite the recent rise in intermittent fasting popularity, it isn’t new. Our ancient ancestors did not have refrigerators, supermarkets, or Sunday Brunch. They ate when they could find food, and sometimes they went without eating for days.

As a result, humans evolved to be able to function for long periods without food. Some would say that it’s more typical for the modern human body to fast on occasion than to constantly eat 3-4 meals.

Intermittent fasting has also been used as a religious and spiritual practice for centruies.

The How’s Of Intermittent Fasting

There is no one way to do intermittent fasting, so we will discuss the most popular methods.

16:8 Method: This method is the most common. It is when you eat within an 8-hour window and fast for the other 16 hours. Is there a specific 8-hour block that you should eat? Not really; it’s what works best for you. Some people eat between 9 AM and 5 PM, some do 1 PM to 9 PM. It’s all up to you.

5:2 Method: For this method, you would only consume around 500-600 calories for two consecutive days and then resume normal eating for the other 5 days.

Eat-Stop-Eat Method: This method is where you stop eating for 24 hours, only once or twice a week. So if you have breakfast one morning, you wouldn’t eat again until the following morning at the same time.

If weight loss is your goal, the overall idea of intermittent fasting is reducing your calorie intake because of the reduced eating window. You should see results as long as you are not overcompensating during your eating period.

As mentioned, there are multiple ways to do intermittent fasting; these are just the three most popular. Many people find the 16:8 Method to be the easiest, but again, that’s all up to you and what works best for you.

What Can I Eat or Drink While Fasting?

What you can eat during a fast depends on what method you choose.

If you’re doing the 5:2 Method, aim to eat a small clean meal that is 500 calories or less and drink only water, tea (with no milk or sweeteners), and black coffee.

If you’re doing the Eat-Stop-Eat or 16:8 method, then you eat nothing at all during your fasting window. Like in the 5:2 Method, you can only drink water, tea, and coffee. Again, your tea and coffee can have no milk, sugar, artificial sweeteners, etc., as this can break your fast.

Once you break the fast, still aim to focus on clean, healthy eating. Don’t gorge yourself on unhealthy foods. Remember, the goal is to improve overall health and well-being.

What Are The Health Benefits of Intermittent Fasting?

As stated before, numerous studies have been done on humans and animals regarding the benefits of intermittent fasting.

Here is a quick rundown of the leading health benefits potentially gained from intermittent fasting:

It is essential to remember that studies are not conclusive and that new research is constantly being conducted. However, the benefits listed above have all been observed in numerous studies.

Should You Do Intermittent Fasting?

No study says anyone should do intermittent fasting. It’s simply one of many options for those who wish to find ways to improve their wellness.

But intermittent fasting is not the be-all, end-all solution. Focusing on eating whole, natural foods, exercising regularly, and focusing on getting enough sleep are always going to be essential focus points for your overall health.

If you choose to try intermittent fasting, it is important to first speak to your doctor about any potential risk, especially if you have any pre-existing health conditions.

So should you do intermittent fasting? Only you can answer that.

Try it out for a week or two and see how you feel. It might work for some and not for others. If it does work for you, great; if it doesn’t, that’s all right as well!

The Health Benefits of Daily Stretching

joleen@bigravenmedia.com — Wed, 14 Apr 2021 16:20:33 GMT

The Health Benefits of Daily Stretching

In our last blog post, we talked about finding the motivation to return to the gym and working out regularly.

Nothing feels better than once you’ve gotten that first workout in after a long hiatus. Your blood is pumping, your brain loads with endorphins, you’re a little tired but a lot exhilarated. It’s great.

Then you wake up the following day, and immediately you regret everything. You can’t lift your arms to wash your hair. Heck, you can’t even move your legs to walk to the bathroom!

We’ve all been there. And now, after a long hiatus from working out, you run the risk of being sorer than ever. That’s why it’s time to talk about something none of us do enough of but should be doing daily: stretching.

Stretching is always important, but it is even more so after a long period of not being as active. Plus, it’ll help ease the post-workout soreness we experience.

But did you know that daily stretching has other health benefits besides reducing post-workout soreness? These benefits include battling stress, better circulation, and relieving lower back pain.

That’s what we want to touch on here—the actual health benefits of daily stretching. Because we know you’ve heard you should do it, that it’s good for you, but what we’ve found is a lot of people don’t know what stretching does for us beyond being flexible and reducing soreness.

So let’s dive into some of the lesser-known health benefits of daily stretching.

Health Benefits of Stretching #1: Promotes circulation and stress relief

Did you know that stretching can help reduce overall stress? Studies show that stretching aids in relieving tension throughout the body by promoting better circulation.

This is especially true when you focus on your neck and shoulders, where people are prone to carrying the most stress. When our muscles tighten on account of stress, they restrict blood circulation, which adds further stress to the body.

And since we all experience stress, then chances are, we’ve all got tight muscles. That’s why when you stretch them out; it opens those muscles back up to proper circulation. As a result, the effects of better circulation promotes reduced stress overall.

Health Benefits of Stretching #2: Reduces the chance of injury

One of the primary reasons to stretch is injury prevention.

If you are someone who workouts regularly, then your muscles naturally become tighter. That’s just their natural response to the stress. But if you don’t stretch those tight muscles, you’re more susceptible to injury while exercising. Our muscles will always perform at their best when they are warmed up.

With that said, it’s also best to warm yourself up if you plan to stretch before a workout. So don’t just jump right into stretching. If you stretch before your workout, do an easy 5-10 minute walk or bike beforehand to get the blood pumping, then do a light stretching session.

Also, save the deep stretching for after your workout because deep stretching will be more effective after you exercise since your blood is pumping more. Plus, if you do deep stretches before a workout, you run the risk of weakening your muscles if you plan to do weight lifting.

If you are working out regularly, the bottom line is to make sure you are stretching to avoid any potential injury.

Health Benefits of Stretching #3: Reduces lower back pain

We all sit too much. From working at a desk, Netflix and chilling, and even driving, we are sitting. The result of all the sitting is our hamstrings, and our hip muscles become tight. Unfortunately, when that happens, it puts a lot of strain on the lumbar spine, causing the lower back pain a lot of us are all too familiar with.

Back pain is a significant issue in most Western countries, where around 60-80% of adults experience lower back pain. If you exercise regularly but do not stretch, you’re only adding fuel to the lower back pain flame.

Studies have shown that daily stretches that focus on the glutes, hamstrings, and hips can help counteract all that sitting! Combine those stretches with exercise, which will increase blood flow to the area; then, you’ve got a match made in heaven. After a while, you will begin to notice all those aches and pains in your lower back have gone away.

Go, Stretch...It’s Good For You

There are more health benefits to stretching daily than the three we’ve listed here. These are just the beginning.

The point is, if you’re getting back into working out after a long hiatus, it’s essential to support your efforts with regular stretching. Not only will you experience less soreness, but you will also help your muscles grow stronger with time.

But as we’ve pointed out, there are benefits to daily stretching beyond just reducing soreness. It has positive benefits on your body and your mind, helping reduce overall stress. If you’re someone who experiences lower back pain, then daily stretching can help with that as well.

So what are you waiting for? Go, stretch...it’s good for you.

How To Motivate Yourself Again

joleen@bigravenmedia.com — Tue, 06 Apr 2021 17:07:43 GMT

How To Motivate Yourself Again

After winter, we all come out of a period of hibernation. The short, cold days are behind us, and ahead are the warmer days of spring that lead us into summer.

We are re-ignited and ready to do things. There is always that period after winter where we have to tap back into our motivation.

However, after 2020, this end of our “hibernation” period feels like it has lasted longer than usual. We are practically reemerging after a year-long winter, and now, we have to figure out how to get our motivation back. In particular, our workout motivation.

Now, if you were someone who maintained a home workout during the last year, then kudos to you! You’re pumped to get back into the gym regularly.

But here at Brickz Fitness, we know that isn’t the case for most people. In the absence of a gym during 2020, many did not find a home workout they were able to stick to for one reason or another. Now, after months of not going to the gym, it’s time to return.

But how?

Well, that’s where we come in. We will share four surefire ways to help get your motivation back for returning to the gym after a long hiatus.

Let’s get to it!

How To Motivate Yourself Again #1: Find Your Why… Again

Listen, we all have various reasons for wanting to workout. But if they are all external factors such as wanting to look good for summer or a vacation, to fit into your wedding dress, or just to impress any and everyone, then we need to talk.

Don’t get us wrong! Those motivations are great, they just aren’t concrete. You need to rediscover your why. The “why” is the true driving force. But how do you uncover it again?

It’s simple. Take your external factors and start asking why.

“I want to look good for summer.”

Why?

“I want to fit into my wedding dress?”

Why?

“I want to look good and impress people!”

Why?

Keep going until you get to the real core of it all. Because chances are underneath all your external motivations is a truly personal, emotional reason for wanting to work out and be healthy. Once you find that, then you’ve found the catalyst for your motivation. In short, you found your “why.”

Now put it to good use.

How To Motivate Yourself Again #2: Be Realistic About Your Goals

Sorry to be the ones to tell you but, if you’ve been gone from the gym for a few months, don’t expect to walk in there and just resume where you left off.

Also, if you gained some weight during that downtime from the gym, then that’s fine, just don’t expect to lose it in the next two weeks.

You have to be realistic about your goals when you return to the gym. If you walk in and try to lift the same weight you did before you stopped working out, then you could seriously hurt yourself. Not just that, but you’ll get quickly frustrated when you realize you can’t perform at your previous levels. Start slow and work your way back up.

As for losing weight, well, we all know by now that it takes time. So don’t expect it to just fall away within a week or two after working out and eating better. Having that kind of expectation will only set you up for failure.

As the old saying goes, “Don’t bite off more than you can chew.” Do you know what happens when you bite off more than you can chew? You choke. So if you set up unrealistic goals, you’ll choke and risk losing any sense of motivation and being right back where you started.

So start small and allow your body time to acclimate back to your workout routine. It’s better than hurting yourself or feeling frustrated because things aren’t happening as fast as you want them to.

How To Motivate Yourself Again #3: Let Go Of The Guilt

It’s time to get real.

Fine, you didn’t stick to working out while gyms were closed. OK, so you didn’t eat as healthy as you should have. All right, so you drank more alcohol than you planned.

Step One: Accept it all. It’s done.

Step Two: Let go of any guilt associated with it.

Walking back into the gym with a ton of guilt from what you did not do to keep up with your routine will only cut you off at the knees; meaning, you’ll be defeated before you even start.

So just let it all go and be in the here and now. You’ve decided to return to your routine, eat better and return to the gym, so focus on that. Basically, focus on what you are doing and are going to do, not on what you did not do.

Once again, take it one step at a time and your motivation will come back.

But please, we beg of you, leave your guilt at the door. The weights are heavy enough, you don’t need your guilt in the gym adding more.

How To Motivate Yourself Again #4: Focus On You

We have some groundbreaking news for you so we hope you are sitting down.

Are you ready? All right. Here it is.

While you weren’t working out, there were people who did keep up with their workouts and healthier lifestyle.

And you know what else? When you return to the gym, they will be there, looking as fit and toned as ever before.

But so what? Who cares? That is them and their journey. Good on them. That’s not your concern. You are your concern. Do you see where we are going with this?

Focus on you. Focus on your goals. The comparison game is a tale as old as time. As soon as you start comparing yourself to someone else, you’re always going to be disappointed. Why? Because there is always going to be someone faster, stronger, and fitter than you. Accept it and move on.

Again, who cares? This is about you.

If you want to get your motivation back full force, then don’t fall into the trap of comparing yourself to others.

Focus on you and your goals and stay the course day after day. Before you know it, you’ll find that you’re being fueled by your own motivation once again.

The Brain-Boosting Benefits of Spring

joleen@bigravenmedia.com — Wed, 24 Mar 2021 13:48:17 GMT

The Brain-Boosting Benefits of Spring

Finally, it is spring.

After what seems like an extremely harsh winter for most of the country, the warming weather feels as if we are welcoming an old friend.

As the weather grows warm, we can go back outside and take walks, hike, or work in our gardens. One can’t help but get elated when stepping outside and feeling the warmth of the sun on our faces. As it turns out, there might be more going on there than we realize.

It’s no secret that exercise makes us feel much better, in both mind and body. But as it turns out, when you combine movement with the great outdoors, you’ve got a special mix for your brain. For those who battle with depression, this particular mix can almost work as a natural antidepressant.

For starters, exercise stimulates the brain to create endorphins. Endorphins are feel-good brain chemicals. Have you ever heard of people who run mentioning a “runner’s high”? That high is endorphins in action.

But what does that have to do with spring and warmer weather? A lot.

When spring arrives, we naturally begin to move more, and when we move more, our brains start producing more endorphins. Mix that with the benefit of being outside in the sun, and you’ve got one happy brain.

But do you have to go for a run to get the benefits of exercise on the brain?

It turns out that is not the case. A study conducted by Dr. Jim Blumenthal at Duke University found that patients who just took a brisk half-hour walk three times a week still got the beneficial brain effects that can even help fight depression. Even more remarkable is what Dr. Illari points out, “…this remarkably low ‘dose’ of exercise proved to be more effective than Zoloft in the majority of patients.”

Now, that is not to say that if you are someone who does take an antidepressant that you can just stop and head outdoors for a walk. Instead, it is to say that mixing the brain benefits of exercise with getting outside more can have resounding effects on your overall brain health, even when done in small doses.

But if you aren’t someone who deals with depression, you can still be prone to “the winter blues.” Because in winter, when temperatures are colder, we are exposed less to the sun than we are during the rest of the year. The sun is linked to serotonin production in the brain, and the decreased sun exposure in winter is linked to decreased serotonin. Serotonin is the chemical that is responsible for our mood and sense of well-being. Thus, when levels are low, we don’t feel so great, aka “blue.”

Welcome to spring.

A New Journey

joleen@bigravenmedia.com — Fri, 05 Mar 2021 16:34:08 GMT

A New Journey

It’s not a secret that here at Brickz Fitness, we love a good challenge.

But 2020 was a challenge that most of us were not expecting. And in the fitness industry, 2020 was quite the challenge, to say the least. Most of us were unable to get into a gym to work out or train, leaving us at home attempting to figure out how to do a proper home workout without our usual equipment.

Needless to say, we missed our Brickz family a lot during 2020 because that’s how we see everyone that walks through our doors, like family.

But with every challenge, there comes an opportunity to learn and grow. So, we took the challenges presented to us in 2020 and decided to turn them into opportunities.

One opportunity was to find a new way to share our passion with a broader audience when a lot of us couldn’t go into a gym. From those who have entered our doors in the past to people we’ve never met, we wanted to find a way to reach everyone, near and far.

Thus, here we are in 2021, rising out of the dust of 2020 and taking the first step on this new opportunity by launching the Brickz Fitness blog.

Our goal is to expand beyond our physical walls and share our knowledge with you, wherever you are. From insights and tips from our trainers to further developing our OrganicLand supplements’ mission, and everything in between.

Our safety, health, and well-being should always be the priority. Nevertheless, there is no denying that what we faced in 2020 left many of us feeling alone, isolated, or even downright lost. We never want anyone to feel that way. That’s why we want to do what we can to help ease those feelings in whatever way we can.

That’s why it doesn’t matter if you’re in our hometown of Albuquerque, New Mexico or if you’re in the far reaches of somewhere thousands of miles away, you’re here, reading this, and that to us makes you family.

Launching a blog is also a journey, and any journey has twists and turns. That’s why as we go along, the idea of what the Brickz Fitness blog is will grow, expand, and open itself up to what we find is needed out there. But the heart of it will always be the same: to put good in the world and to help, educate, and support you and your journey in health and wellness.

No matter why you’re here or how you found us, we are grateful that you are here. We will introduce ourselves more in the coming weeks, including our supplements line, OrganicLand, and the story behind why we launched it. We will also be diving into various health and wellness topics, including working out at home, the benefits of stretching, nutrition, why we don’t like to use the word “diet,” and everything in between.

But the truth is, this blog is for you. So follow Brickz Fitness and OrganicLand Supplements on Instagram and Facebook and let us know what you want us to explore.

What questions do you have about workouts?

What do you want to know about supplements?

What do you want to know about the benefits of exercise?

Let us know!

We want to explore what questions you have and help in whatever we can. And if we don’t know the answer, we will find out and explore it together. As we said, we like a challenge.

So welcome to the Brickz Fitness family. We are so glad you’re here.

SMART Goal Setting for 2021

Fri, 29 Jan 2021 15:16:22 GMT

SMART Goal Setting for 2021

Hey Brickz Fam!

It's Arnold and Brittney, Owners of Brickz Fitness.

We are extremely excited for 2021 and we hope you are too. As we move forward with this year, we want to take the time to connect with our community and share our method for setting and achieving our personal and professional goals.

We first look at the framing or language of what we want to accomplish and make sure we are being SMART.

We have a Smart Goal Guide that helps a lot! You can't manage what you don't measure—and you'll probably never achieve what you don't purposely and deliberately set your mind to.

It all starts with language and planning. We hope you take the first step and then let us know how it goes!

Toys For Tots

Tue, 10 Dec 2019 14:28:06 GMT

100% of the Proceeds go to

You can help support Toys for Tots by purchasing Brickz Fitness 21 day Challenge, Buy one 21 Day Challenge ($40) & get 1 FREE for a friend!

Includes:

21 Days Unlimited Sweat Sessions (HITT)
Easy Meal Plan
Weekly weigh-in's & Accountability
100% of the proceeds go to Toys for Tots!!

Why we are BrickzFitness

Thu, 24 Oct 2019 07:04:07 GMT

Why we are BrickzFitness

August marked our two-year anniversary.

As we take a moment to reflect, we are full of emotions and truly so proud of each and every one of you. You ALL have had such a positive impact on our lives. We never imagined two years ago, that today, we would be surrounded by such an inspirational group of individuals. A group that builds the FOUNDATION to our family.

Each of you has changed our lives in the most positive and beautiful way possible, for that we are forever grateful.

As we continue to grow as a community, we have a vision and would like to formally introduce to you our NEW and improved name BRICKZ FITNESS!!! We want to reassure our beloved members that our core values are the same. That our goal always has been and continues to be, to build a culture that is welcoming and represents a supportive, encouraging and inspiring group of individuals. Anyone who steps foot in this gym knows the strong community we all have created together. We wanted a name that truly was a representation of each of you. When you think of a family, a home the strongest one you can build is a brick house. What better way to represent our community than by just that, the BRICKZ house. Each of you represents the Brickz that builds a strong foundation to our family and community.

As a family, we truly kept you in mind and we have EXCITING improvements to announce!!! Again, we want to offer reassurance that current members will not be impacted and that the changes will only better help us to provide above and beyond service. Additionally, they will help us better assist you in improving your health and wellness. You can anticipate seeing these in September 2019!!!

Cash Labs (collaboration/partnership)

Food sensitivity testing from the comfort of your home.

It allows us to look at your body’s immune response to certain foods so we can best guide your nutrition.

OrganicLand

Launching our NEW BRAND, Organicland CBD!!! We have been working with US organic grown farmers to best help serve our clients and produce a product we can TRUST and support.

Group Session (SWEAT Sessions)

Welcome the NEWEST cardio equipment!!! The Skier!!!

Private Training

100% designated area to private training

NEW EQUIPMENT

Times available during business and non-business hours

All trainers are taking Private Training Clients

We are truly grateful to each of you for your support. Without you, none of this would be possible and we are FULL of excitement for the new improvements for you all!

Brickz Fitness Blog

Sweat vs Sculpt: What’s the Difference (and Which One Do You Need?)

Sweat vs Sculpt: What’s the Difference (and Which One Do You Need?)

What Is Sweat?

What Is Sculpt?

Why They’re Both Important �� ﻿

The Real Magic Is in the Combination

So… Which One Should You Take? ﻿

What This Looks Like at Brickz

Coming Soon ��

Final Thoughts ﻿

Ready to Experience Both?

Why Sculpt Classes Might Be the Missing Piece in Your Fitness Routine

Why Sculpt Classes Might Be the Missing Piece in Your Fitness Routine

What Is a Sculpt Class?

Why Slower Can Be Better

The Power of Time Under Tension ﻿

Why Sculpt + Sweat + Strength = Results

Why You Might Need Sculpt (Even If You Love Sweat)

Coming Soon: Even More Sculpt Benefits ��

What to Expect at Brickz

Final Thoughts

Ready to Try It?

“I’ve Tried Everything.”

“I’ve Tried Everything.”

Why Hormone Weight and Low Energy Aren’t a Willpower Problem

What Is “Hormone Weight”?

The Real Root Causes

So What Actually Works?

The Truth Women Need to Hear ﻿

Imagine This Instead ﻿

You’re Not Failing. You’re Misguided. ﻿

Getting Back in Shape After Time Off

Getting Back in Shape After Time Off

Injury, Pregnancy, Burnout — Here’s How to Restart the Right Way

Why Time Off Feels So Hard

The Biggest Mistake People Make When Restarting

If You’re Coming Back from Injury

If You’re Coming Back After Pregnancy

If You Simply Took Time Off

A Smarter Way to Get Back in Shape

What “Getting Back in Shape” Really Means

The Truth No One Talks About

You Don’t Have to Restart Alone

Ready to Rebuild?

How to Break Through a Plateau Before Summer

How to Break Through a Plateau Before Summer

Why Plateaus Happen ﻿

How to Break Through Before Summer ﻿

The Truth About Plateaus ﻿

Ready to Break Through?

The #1 Reason You’re Not Losing Weight (Even When You’re Working Out)

The #1 Reason You’re Not Losing Weight (Even When You’re Working Out)

The #1 Reason: You’re Not Fueling Your Body Enough or Correctly ﻿

1. You May Be Eating Too Little (Yes, Seriously)

2. You're Not Getting Enough Protein

3. Your Workouts Need Strength Training (Not Just Cardio)

4. You’re Not Recovering Enough ﻿

5. The Scale Isn’t Telling the Whole Story

So… What Should You Do Next? ﻿

You’re Not Failing — You Just Need a Better Strategy ﻿

How to Stay Consistent When Motivation Drops (February Slump Fix)

How to Stay Consistent When Motivation Drops (February Slump Fix)

1. Focus on Showing Up, Not Being Perfect

2. Schedule Your Workouts Like an Appointment ﻿

3. Lean Into the Community Energy

4. Make It Fun Again

5. Remember Your “Why”

6. Celebrate the Small Wins

7. Don’t Rely on Motivation — Build Discipline ﻿

Push Through the Slump — We’re Here With You ﻿

Why Group Training Is More Effective Than Working Out Alone

Why Group Training Is More Effective Than Working Out Alone

﻿

Why Group Training Is More Effective Than Working Out Alone

1. Built-In Accountability ﻿

2. Expert Coaching Without the Guesswork

3. Motivation From the Energy in the Room

4. Structured Programs That Actually Deliver Results

5. A Community That Keeps You Coming Back ﻿

Why They’re Both Important ��

So… Which One Should You Take?

Final Thoughts

The Power of Time Under Tension

The Truth Women Need to Hear

Imagine This Instead

You’re Not Failing. You’re Misguided.

Why Plateaus Happen

How to Break Through Before Summer

The Truth About Plateaus

The #1 Reason: You’re Not Fueling Your Body Enough or Correctly

4. You’re Not Recovering Enough

So… What Should You Do Next?

You’re Not Failing — You Just Need a Better Strategy

2. Schedule Your Workouts Like an Appointment

7. Don’t Rely on Motivation — Build Discipline

Push Through the Slump — We’re Here With You

1. Built-In Accountability

5. A Community That Keeps You Coming Back

7. It’s Actually Fun

1. Doing Only Cardio (and Skipping Strength Training)

Build Smarter, Stronger, and More Confident — With Brickz

3. Choose One Nutrition Habit to Reset

How to Stay on Track During the Holiday Season (Without Missing Out!)

Final Thoughts: Give Yourself Grace & Keep Showing Up

Strength Training at Brickz Fitness

Why You’ll Love It