Exercise and hormones

Let’s talk hormones. We all have them and we’re all influenced by them throughout our lives. For men, hormone levels stay fairly steady after adolescence. For women, hormones fluctuate cyclically, causing a constant shifting that affects everyone differently. If you add up all the menstrual cycles throughout the average woman’s life, it adds up to more than 9 years! That is a very long time for women who suffer premenstrual syndrome (PMS), and approximately 75 percent of women do! […]

2020-02-26T10:20:04-07:00February 26, 2020|

Energy systems & exercise

As 7th grade science class taught us, energy is neither created nor destroyed, only transferred. All energy in our bodies is derived from the sun and the food we consume, which the body harnesses and transfers for various demands through different pathways. […]

2020-02-07T12:45:20-07:00February 7, 2020|

Should you workout when you’re sick?

With winter in full swing many will ask “should I exercise while sick?” […]

2020-01-29T14:51:47-07:00January 28, 2020|

7 tips for healthy eating

The holiday season is upon us, and however you feel about that, one thing is sure to ring true: the food will be delicious and plentiful! For those feeling a bit of food-induced anxiety at the thought of tackling the culinary onslaught, here are 7 tips to help you feel good about your food consumption throughout the merriment. […]

2019-12-09T11:33:46-07:00December 5, 2019|

Intuitive eating 101

Intuitive Eating. Many of us have heard of it, but what does it mean to put it into practice? […]

2019-12-05T07:59:11-07:00December 5, 2019|

DOMS: Why We Get Sore After a Workout and What We Can Do About It

We all know what it’s like to wake up sore the day after a workout, a strenuous hike, or a long bike ride. Many of us have heard that the pain comes from damaged muscles that will then rebuild and make us stronger. But is that true? Why do our muscles get sore after physical exertion, what causes it, and are there things we can do to avoid it or make it better? Read on to learn about the phenomenon of delayed-onset muscle soreness, more commonly referred to as DOMS. […]

2019-10-09T13:49:24-07:00October 9, 2019|

Self care 101: foam rolling

Even if you’re never heard of self-myofascial release (SMR), it’s likely you’ve heard of some SMR techniques like foam rolling, trigger point release (like laying on lacrosse balls), and deep tissue massage using specialized sticks or other equipment. You may have tried it yourself or perhaps you’ve seen others doing it around the gym. But what is the purpose of SMR and how can it benefit you? This article offers an introduction to SMR with a focus on the specific SMR technique of foam rolling. […]

2019-09-10T06:25:58-07:00September 9, 2019|

5 Ways to Conquer Exercise Anxiety

The vast majority of people have a difficult time creating healthy habits and consistency around exercise. In fact, according to the CDC, nearly 80% of adults in the US don’t get the recommended amounts of exercise each week (1). That means most people are in the same boat, struggling to maintain a healthy rhythm of exercise, or even avoiding it all together. This universal struggle begs the question… […]

2019-07-31T10:42:09-07:00July 31, 2019|

Body Composition vs BMI

In a sea of fad diets and nutrition information-overload, it can be difficult—even downright frustrating—to sort out fact from fiction. We all know that nutrition is a key component to health and wellness, so how do we determine which nutrition approach or protocol is right for us? […]

2019-07-11T09:31:07-07:00July 11, 2019|

Hip flexors: tight or weak?

Have you ever felt discomfort in your hip flexors but stretching doesn’t seem to help? It’s common to confuse weak hip flexors for tight hip flexors, however many people actually experience both. Sedentary lifestyles that include lots of sitting leave the hip flexors in a constant state of contraction, causing tightness. Also, due to a lack of exercise the hip flexor complex is weak in many cases. […]

2019-06-20T09:35:15-07:00June 20, 2019|

Intermittent fasting: is it right for me?

In a sea of fad diets and nutrition information-overload, it can be difficult—even downright frustrating—to sort out fact from fiction. We all know that nutrition is a key component to health and wellness, so how do we determine which nutrition approach or protocol is right for us? […]

2019-06-14T13:24:16-07:00June 14, 2019|

More than stress management video presentation

On February 15, we opened up our regular monthly trainer mastermind session to the whole community. Dr. Samantha Brody shared from her new book Overcoming Overwhelm. Many of our members wanted to learn from Dr. Brody, but were unable to be at the studio. We recorded the presentation on video and have posted it here. […]

2019-02-20T12:47:42-07:00February 20, 2019|

Prebiotic foods 101

Prebiotics, probiotics, postbiotics, oh my! Take a peek at this guest post by nutritionist and personal trainer Dustin Millhollen to shed some insight and answer our questions about prebiotic foods, why they’re important and how best to incorporate them easily into your diet. […]

2018-10-08T09:22:28-07:00October 4, 2018|

An honest check in for your health

Sometimes we all need to be reminded of the basics. To take some time for an honest look at how we’re really doing with our health and wellness. At the studio, we build long term relationships focused around the importance of exercise and smart strength training. It’s also important to remember that health is more than getting 60 minutes in at the gym and eating well. Our overall health is impacted by nearly every thing we do. And this “everything” is happening all the time. […]

2018-09-07T06:36:03-07:00September 7, 2018|

Why build a strong core? (Hint: It’s not about having a six-pack!)

Why build a strong core? You’ve inevitably heard a personal trainer or someone in the fitness industry harp on the importance of building strong abdominal muscles. In fact, if you currently work with a trainer, you probably hear cues like, “engage your core” and “keep your core tight” a handful of times every time you workout. Check out this guest post from personal trainer Erin Moussallem to get the nitty gritty on WHY building a strong core is essential to a healthy body. It’s the first post in a series all about the core! […]

2018-07-19T15:07:11-07:00July 18, 2018|