Treat Your Body to a Healthy Diet, Always

Quit eating junk food and high-fat fast food. Your heart, brain, and overall health are harmed by foods high in saturated fats, salt, and cholesterol. There's no getting around it. You've got to replace them with healthy foods: lots of fruits, vegetables, fish, nuts, olive oil -- what we call the Mediterranean diet.

Focus on Change!

 

If you focus on results, you will never change. If you focus on change, you will get results.

Eat Your Veggies

Eat more vegetables, fruits, whole grains, and fat-free or 1% milk and dairy products. These foods have the nutrients you need for health - including potassium, calcium, vitamin D, and fiber. Make them the basis for meals and snacks.

Today's Fitness Tip

Cartwheels are a more fuel efficient way to travel. Be active today, park further away from your work building and take the stairs instead of the elevator. Remember those extra steps will add up at the end of the day.

Don't Give Up!

When you know what you want, and you want it badly enough, you'll find a way to get it. Don't give up on your fitness goals. We are here to hold you accountable. What is your goal for today?

The Healthy Eating Plate

The Healthy Eating Plate is made up of one-half vegetables and fruits, one-quarter whole grains, and one-quarter healthy protein. "Whole" and "healthy" are important words here. Refined grains (think white breads, pastas, and rice) have less fiber and fewer nutrients than whole grains, such as whole-wheat bread and brown rice. Healthy proteins include fish, poultry, beans, and nuts — but not red meats or processed meats.

You Can Do It!

"Self-confidence and a belief in yourself is a must. To instill confidence in others, you first must have confidence in yourself."
You are able to accomplish the goals you have set for yourself. It starts with having the confidence that YOU can and will do it!

Unhealthy Carbs

Bad carbohydrates also known as simple or unhealthy carbs are foods such as white flour, refined sugar, and white rice that have been stripped of all bran, fiber, and nutrients. Bad carbs digest quickly and cause spikes in blood sugar levels and short-lived energy. For long-lasting energy and stable insulin levels, choose “ good” or complex carbs such as whole grains, beans, fruits, and vegetables.

Bone-Building Foods

Calcium builds healthy bones and teeth and ensures your muscles, cells, and nerves work properly. Adults need about 1,000 milligrams a day—that's a little more than three 8-ounce glasses of milk—but what if you're vegan, lactose intolerant, or just don't like the taste of dairy products? Here's a little-known fact: there are lots of non-dairy foods with calcium. Here's how to add them to your diet.

Healthy eating is about more than the food on your plate—it is also about how you think about food.

Learn to be happy with the body you have while pursuing the body you want with everything you have.

Health Tip

When you have dinner plans, don't starve yourself beforehand. Rather, eat a small, lower-calorie meal or snack including fruit or a bagel so you aren't tempted to overdo your calorie intake for the day.

Push Past Your Comfort Zone!

If you never fail, then you’re not training hard enough. Push yourself beyond your comfort zone!

Are you a female in your forties or fifties? You may be finding it hard to keep extra pounds off. This is often due to lowering hormone levels and the natural aging process. During these years women often lose muscle and gain fat, mainly in the belly area. Lifestyle factors come into play, too: Menopausal women tend to be less active and eat more calories than they need.

Health Tip: Staying Hydrated

According to the American College of Sports Medicine it is necessary to stay hydrated before, during, and after exercise. Before exercise (10-15 min) drink 8-10 fl oz. Follow this same protocol during exercise consuming 8-10 oz every 10-15 minutes. After exercise drink 20-24 fl oz water for every 1 lb lost. You should weigh yourself before and after exercise to know how much fluid loss needs to be replaced.

Try a new form of consuming calcium besides milk, such as: rice milk, almond milk, oats milk, or soy milk.

Try to visit your farmers markets frequently as they have fresh locally grown produce and you also support your farmers.

Good low‐cost food items available all year include: Protein — beans (garbanzo, black, cannellini); Vegetables — carrots, greens, potatoes; Fruit — apples, bananas

Medicine Ball Squat

Our The Medicine Ball Squat with Front Raise is a multi joint exercise that has both and upper and lower body component. Adding a Bosu Ball (pictured) or other unstable surface will incorporate balance. Have question or need assistance with this exercise please speak with one of our personal trainers. is very popular, try it!

Remove Toxins From Your Body By Staying Active!

Exercise increases cardiac output throughout the entire body, improving oxygen delivery and removing toxins and waste from the body. Make sure you are staying active each and every day!