So, what are macros? Macros, short for macronutrients, are the nutrients that provide calories from food. They consist of proteins, carbohydrates, and fats. Protein helps build lean muscle and repair broken tissue -which is what happens to your muscles during a workout. Protein burns more calories gram for gram because it requires more energy than the other macros for your body to digest it. Thus, high protein diets aid in fat loss. 1 gram of protein = 4 calories Carbohydrates (carbs) are stored in your muscles, organs, brain, and blood as glycogen which......
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Blog, Nutrition |
February 20, 2017
What To Look For In The Best Pre-Workout Supplements For Women (And What To Avoid)
Most of us have been trained to think that a proper and nutrient-rich diet along with a consistent training regimen are the only two “weapons” that women have in their arsenal to achieve a stunning, lean and toned physique. However, the fitness world supplies a plethora of pre-workout supplements that are tailored to their needs. Specifically, the supplementation industry has created various women-friendly supplement types (whey protein, fat burners, multivitamins, creatine, and pre-workout etc.) which can turn up the fitness heat. As you research your way to the best pre-workout supplement for women, you......
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Blog, Workouts |
February 19, 2017
Bad-Ass 15-Minute Hotel Room Workout that Keeps You Fit While Traveling
There’s something so freeing about going on a trip (even if it’s a short one) that makes even the most dedicated gym-goers loosen up on their healthy habits. So, whether you’re packing up for business or pleasure, traveling has its way of throwing you off the workout game. And even though taking some time off the gym won’t cause your muscles to lose mass overnight, it’s always best to stay ahead of the game and (why not?) stop feeling guilty and zapped out of energy from becoming one with your hotel room......
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You’ve probably read all sorts of articles that tout the benefits of squats, push-ups, and crunches. As effective as your typical workout routine might be, tweaking it a bit from time to time not only challenges your muscles in new ways but also keeps you from cruising through the movements on auto-pilot. Before your neck gives out from doing crunches, step out of your comfort zone and give these 9 frequently forgotten exercises a try! After all, research agrees… Changing up your workout regimen now and then leads to better training results.......
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Getting rid of a bad reputation can be a challenge – something carbs know all too well. Demonized for years and years, athletes and bodybuilders alike often label carbs as their worst enemy. From making you gain weight to nullifying your workout, these misconstrued nutrients have always been the ideal scapegoat for failing to achieve any training goals. While there is a lot of legit information about carbs and their importance for our body, there is also a serious amount of pseudoscience. This way it’s even harder to distinguish the difference between......
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Let’s be honest ladies – we all want a nice booty. Jen Selter built an empire around hers. There’s nothing wrong with admiring nice glutes, but lets build some! And for my bikini competitors out there, one of the most common complaints in the bikini prep world is building the hammy to glute tie in. Well, you’re going to learn today! Make sure you warm up and stretch before any workout. However, it’s even more important with hamstring and glute work to ensure your hips, hamstrings, quads, and glutes are ready to......
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In your journey to attain and maintain you ideal body, consistent exercise and eating right is essential. But, there are certain foods that can help by boosting your metabolism, activating hormones that release fat, and eliminating toxins that can stunt fat loss. Add these foods to your rotation today! Almonds/nuts: Full of protein and fiber, almonds reduce cravings. They are a good source of Vitamin E, a potent antioxidant, and magnesium which helps your body produce energy, build muscle tissue, and regulate blood sugar. Avocado: It’s monosaturated fat enables cells......
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You know what you need to do. Lately, you’ve been finding more and more reasons not to do it. You may tell yourself you don’t have time, that you had a bad day and just don’t feel like exercising or eating well. Whatever the reason, this is when you start to question your willpower. How do you find motivation or inspiration? I cannot give you motivation. But, I will provide you with the tools to use once you have found your motivation. Know why you are making these lifestyle decisions. You see, making smarter food......
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Let’s be honest.. who doesn’t love pizza? What about a pizza that’s healthy for you? Cauliflower pizza crust with all the freshest veggies 2 cups grated cauliflower (half a head) 1 egg, beaten 1 1/4 cup shredded part skim mozzarella 2 tablespoons grated Parmesan cheese Fresh ground pepper 1/4 cup fresh tomato sauce 1 cup sliced grape tomatoes 1 teaspoon Red pepper flakes 1 tablespoon chopped onions Fresh basil 1. Preheat oven to 425. Cover a baking sheet with parchment paper. 2. Wash, then grate the cauliflower with a box grater until......
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Blog |
November 08, 2016
“Exercise to stimulate, not to annihilate. The world wasn’t formed in a day, and neither were we. Set small goals and build upon them. The larger ones will come.” – Lee Haney ...
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