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  • Busting Fitness and Nutrition Myths

    The fitness and nutrition world is getting a lot better about know where and from who to get their information. However, there are still some myths out there that people refuse to give up. I am about to bust those and hopefully give you a new perspective.


    Myth: Crunches give you a 6 pack.
    Truth: Good nutrition will give you a 6 pack. If you are wanting to strengthen your core you are better off with an anti-extension/anti-rotation exercise like a plank hold.

    Myth: Strength training makes you bulky and takes away all flexibility.
    Truth: Strength training will make you stronger, leaner, more mobile, and more agile.

    Myth: Foods that are labeled Organic, Non GMO, Gluten Free or Natural are always healthy.
    Truth: This is a marketing tactic used by food companies to get you to buy their product. Those foods CAN be healthy, but they are not

    Madison
    Feb 07, 2018
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  • Fitness apps that help you get fit and stay fit in 2018

    Fitness has been around for decades, but we now live in a day and age that is all about technology and gadgets. You might as well let all these new apps  work for you and help you break a sweat. Below are some of my favorite apps that will help you get fit and stay fit in 2018!


    The Gym Boss Interval Timer is one of my favorites and I use it at least 3 times a week, if not more. With this app you can set your work time, your rest time and how many rounds your workout will be. It beeps to inform you when you should start and stop. This makes it easier to focus on your workout and not spend your time worrying about the time ;) I also like this app because it still allows you to access your music at the same time. Check out this 15-min ab workout and give this timer app a try!


    Spotify music app is another fave because let's be

    Madison
    Jan 31, 2018
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  • The Workout Buddy Workout
    We all know that there is strength in numbers, same goes for your workouts! Having a workout buddy with help hold you accountable, make you actually show up, make you work harder and you might even get a free vent sesh! So next time you go to workout, grab a buddy and break a sweat using this partner tabata workout!

    Equipment needed:
    Workout Buddy & A Wall

    The Workout:
    Tabata 20 on/ 10 off x 8

    You will both do the first move for 20 seconds and then rest for 10 seconds. You will then both do the second move for 20 seconds and rest for 10 seconds. Repeat until you have done each move 4 times for 8 rounds total. Rest for 1-2 minutes then repeat the next set.

    Notes:
    Some of the exercises involve you doing the move together and some exercises require you each to do a separate exercise at the same time. You will essentially be using your partners
    Madison
    Jan 24, 2018
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  • Macros 101

    Macros, Macros, Macros! I swear that is all you hear now-a-days. Good news, it is not just a trend that was started by celebrities. It is actual science! The main trend right now is tracking macros aka IIFYM(If It Fits Your Macros). Before you can even get into what it means to count your macros, you need to know the basics of macros. We will save IIFYM for another day, for now here is macros 101.

    "Macros" is short for macronutrients. Macronutrients are proteins, fats, and carbohydrates. Everything you eat is made up of at least one, if not all of these.


    Protein

    Protein has 4 calories per gram. Everybody needs a different amount, especially if you are trying to lose fat and build muscle. A good place to start is about 0.5-1g per pound of body weight. Protein keeps you full longer and helps you build muscle. Some good sources of protein are:

    Madison
    Jan 17, 2018
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  • How to build the perfect salad!
    If you are a salad lover like me then you know how expensive it is to constantly go out and buy salads. Sometimes its up to 15 bucks each, no thank you! The best way to go about eating salads is to do it at home. However, when you make a salad at home you sometimes miss out on the goods stuff and make sure it is nutrient dense. That is why I am here to help you build the perfect salad!

    Step 1: Pick your greens.
    There are so many options for your greens. You can do mixed greens, kale, spinach, romaine or iceberg. Some have more nutrients than others so when I create my salads I do mixed greens, spinach or kale.

    Step 2: Pack it with protein.
    Keep your protein lean by sticking to grilled chicken, turkey or shrimp. To make sure I am getting enough protein I always make sure I have 4-6oz of protein at each meal. Check out "Peace, Love and
    Madison
    Jan 10, 2018
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