If you’ve ever been to a gym before, I’m sure you have noticed the little screen on any cardio machine that says “calories burned”. It might look nice when you see it say you burned 500 calories, but have you ever questioned just how accurate it was? As a fitness professional, I can assure you that by just entering your “age” and “weight” is nowhere near enough information for an accurate calorie burn. So many other factors come into play like gender, height, body fat percentage, and fitness level. In addition, if you are constantly hanging onto the hand rails on the treadmill this willRead More →

I don’t know about you guys, but I can’t just walk into the gym without a plan and expect to have a good workout. Even when I’m training my clients, I always plan their workout ahead of time. But don’t get me wrong, planning a workout can be difficult in the beginning. It’s hard to know even where to start! So I thought I’d shed some light on how to plan a workout (or at least share what goes on in my head when I plan!). Before I even get started, please remember that this is just what I do, this won’t necessarily work forRead More →

Female with nice back muscles

If you’ve ever spent time in the gym, then I’m sure you’re used to seeing people throw back protein shakes before they even leave the gym after their workout. This is geared toward the idea that in order to maximize your strength gains, you need to fuel your muscles immediately after your workout. The common term for this theory is called the “anabolic window”. It is referring to the 30 minutes immediately post exercise where if you consume calories you can shift your body from a catabolic state (breaking down tissue) into an anabolic state (repairing and building tissue). Some people believe that if youRead More →

Isobag mini packed with healthy food for work

I totally understand when people tell me that they have no time to workout because of their full-time job. I get it. I also have a full-time job that usually turns into more than 40 hours a week. I realize just how easy it is it fall off track. Especially when my days can be booked full with appointments with hardly any breaks in between! However all of my crazy hours have just helped me get better at planning. Meal prep is now more important than ever. Before I used to get away with making 2-3 meals at a time. But now I’m cooking 7-9 mealsRead More →

Fasted cardio has become extremely popular lately. It’s all over social media with different “fitness icons” claiming that it’s the secret to their success. But is fasted cardio really that great? I decided to do some research to find out! What is fasted cardio? First lets start with the basics. What is fasted cardio? Fasted cardio is simply just exercising in the morning after fasting overnight (i.e. not eating breakfast before you workout). The idea behind it is that if you exercise on an empty stomach, you will accelerate the fat burning process. When you are in a fasted state, your body has low levels ofRead More →

Polar A360 watch

When Fitbits first became popular, I jumped on the band wagon so fast. I’m all about health and fitness, so why not track it on my wrist? I loved my Fitbit. I was obsessed with getting 10,000 steps every single day. I tracked my workouts daily, and always looked at my sleeping patterns. I didn’t think it could get much better than that. But then all of a sudden I started having issues with my Fitbit. My workouts wouldn’t sync to the app. The estimated calories burned seemed extremely low. And it literally starting falling apart by the screen. Customer service was great and sentRead More →

  I always hear people say that they wish they were a runner, but that they can’t run far without getting tired. Now I’m not saying that running is easy, because I personally used to hate it. When I was in middle school I played on a field hockey team and I dreaded running. I was always the slowest one, so I was always embarrassed when we had to run perimeters around the school. But then the next year I asked for a treadmill for my birthday, and I slowly started to enjoy running. Running on my treadmill allowed me to build up my endurance inRead More →

How to workout at home

Gym memberships are a great thing, and I highly recommend joining a gym close to home. However, I realize that sometimes it’s just not convenient to leave the house to workout. Maybe you have your young kids at home, or maybe you only have 45 minutes to spare and you don’t want to waste any time driving. I get it. I’m human. I work at a gym, yet there are still some days that it’s just much easier for me to workout at home. Even without access to a lot of equipment, I still make sure to get in a fantastic workout. How do I do it?Read More →

Cell phones have become something that never leaves our side. Going out to dinner? Bring your cell phone. Sitting down to read a book? Bring your cell phone. Going to the bathroom? Bring your cell phone. I know there are tons of articles out there about the importance of unplugging yourself from technology. I realize that there is a time and a place for that. Like when you are super stressed and keep checking your work emails on your phone every 5 seconds. Or when you can’t even study one chapter of your textbook without taking a Facebook break every 10 minutes? But there areRead More →

Plank pike exercise on a suspension trainer outside

When I first learned about suspension training, my mind was blown! There are so many different exercises that you can do, and at so many different intensity levels. The thing I love most about suspension training is that it can be appropriate for anybody! From somebody rehabbing a recent knee replacement surgery, all the way to professional athletes looking to cross train and switch up their routine a little. A lot of people refer to suspension training as TRX training. However TRX is just the well known brand of suspension trainer. I have access to a TRX at work, and I absolutely love it. It’sRead More →