fish oil supplement

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Whenever I mentioned fish oil supplements, most people have heard of them before. However, I’m sure you only know about it because you or someone you know has a father or grandfather who takes it for their heart. Well, did you know that fish oil has numerous other benefits besides just heart health? I work as a Wellness Coach at a health club, and I would say that the most frequent piece of advice I give people is to consider taking a fish oil supplement. People always give me this questioning look, until I start rambling off the scientifically proven benefits of omega 3’s. Okay letsRead More →

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Apple cider vinegar seems to be the new craze these days. I’ve heard people claim that is can lower blood pressure, increase insulin sensitivity, boost your metabolism, burn belly fat, and more. All of this sounds amazing right? But how true is it? Unfortunately, since apple cider vinegar didn’t gain popularity until recently, there isn’t much research on it. There have been a lot of studies performed on rats and other animals that look extremely promising. However what works for a rat might not work on a human. Therefore I think it’s important that we don’t jump to conclusions. What the research says… However, thereRead More →

Employees sitting at an office meeting with papers and laptops

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According to a recent study, “on average, adults in Western countries spend between 55% and 70% of their day sedentary” (Chau 2013). For the average person who spends about 16 hours a day awake, that equals out to be about 9-11 hours of sitting each day! To make it even worse, the same study found out that “that each additional hour of daily sitting is associated with an overall 2% increased risk of all-cause mortality.” If you have a desk job, I’m sure you spend more time than you’d like sitting. If you start to do the math, it can get frightening! But the goodRead More →

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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 →

bare feet in bed sleeping

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Your life is busy. I get it. I understand that when you feel like you have a million things to do, that sleep is an easy thing to cut out. But what if I told you that simply getting more sleep could help you reach your weight loss goals? And that with the combined weight loss and increase in sleep, you would have more energy and feel better than ever? I bet I have your attention now. As a certified Health Coach, it’s my job to help people feel their best and be the healthiest version of themselves. Did you know that at least 40%Read More →

Female with nice back muscles

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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 →

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The supplement world is booming. There are hundreds of supplements out there claiming to do everything from burn fat all the way to increase muscle mass. Branched chain amino acids (BCAAs) are one of the most widely used supplements in the fitness industry. So before you go spending lots of money on BCAAs, let’s look at the research to see if it’s even worth the effort. What are BCAAs Amino acids are the building blocks of protein. There are nine essential amino acids, meaning that they are crucial to our survival, and without them we would die. Out of these nine essential amino acids, threeRead More →

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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 →

A variety of fresh bread on a wooden table

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I’m sure at some point in your life you heard somebody say that you should go on a low carb diet if you want to lose weight. You might have even had a friend who tried it themselves and lost weight! But let me tell you a little secret. Your friend might have lost weight, but they really didn’t lose much body fat, if any at all. The weight that you lose is really just water weight. The human body holds 2.4 grams of water for every 1 gram of carbohydrate consumed. So naturally when you decrease your carbohydrate intake, you end up holding lessRead More →