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13 Life-Changing Tips To Help You Sleep Better, Smarter, And Feel More Rested

sleep Aug 28, 2018

Sleep is such an integral part of our lives, but we don’t take it as seriously as we should. Follow these sleep tips to really help you optimize your sleep, so you feel better, look better, and live longer

Sleep Tip #1

When you know you have a big task, project, or event coming up, make sure to go on your calendar and see how you can get the ideal amount of hours of sleep that you’ll need. There’s a lot of times that it’s as simple as setting up a schedule. But people overlook it because it’s just too easy..

Guess what? If you find it to be important, you’ll stick to it. You will also get more work done and be more productive when you are more rested. The truth is, we normally just sacrifice our sleep to work more but it doesn’t make sense because if we are more rested we will actually be able to be more efficient and get more done.

Sleep Tip #2

Begin to reframe your viewpoint on sleep. Instead of something that “you...

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Warning: Your Keto Diet May Cause Long Term Body Fat Gain

Uncategorized Aug 27, 2018

 


It seems to be the #1 nutrition trend making the rounds on the internet.

But here’s the thing. I have some serious concerns about it that I want to share with you.

So if you’ve been thinking about trying keto, or if you’re using it now, I’m hoping this will be helpful for you.

What is Keto?

Keto is short for ketosis or ketogenic.

This nutritional approach was first introduced as a treatment for child epilepsy and was always intended to be done under doctor supervision.

How it’s supposed to work

Your body basically has 4 fuel sources it can use:

1. Glucose (stored in muscle and liver)

2. Fatty Acids (stored in body fat)

3. Protein (stored mostly in muscles)

4. Ketones (no major storage)

Now, most tissues in your body prefer to use a combination of glucose and fatty acids.

The exception is the brain which can only use glucose or ketones.

By starving the body of glucose you trigger the production of ketones. And by...

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Smart Cheating (Lifestyle Version)

You see her on your Instagram feed. That #goals woman crush that you want to be like. Maybe at some point that was me, but I guarantee you this example isn’t me.

It’s that fit IG model that is posting photos of her taking a bite of a donut in all her abs and toned/fit glory.

She’s living the dream isn’t she.

Donuts, pizza, and rock hard abs you can see from a mile away. I want to teach you how to cheat like this so you can experience the same thing.

Yet..the fact of the matter is that if I told you how to do this I would be lying to you and short-changing you toward your goals. You see, the photos you see of these Instagram models who are eating the donut, pizza, or cake end up being less than 2% of their actual diet over a very long period of time.

They aren’t eating like this regularly, no matter what they say in their bio “donut queen, cake queen, pizza & weights.”

The truth is, if they are eating a donut, they have already accounted...

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Should I do cardio before or after weight training?

cardio fitness health hiit Apr 23, 2018

A question many ask is this: I like to get cardio out of the way or I enjoy cardio, so can I do cardio first? The answer depends on your goals.

Aerobic vs Anaerobic

I know we are starting off with some big words!

Some of the questions you may have asked in the past is “why can’t I do cardio before my workout and get it out of the way?” Or you may also wonder why HIIT is recommended for you to do instead of just a plain old treadmill workout.

In the following sections, I will explain all this to you.

Back to big words.

ATP And Other Fun Stuff

Your body needs ATP (adenosine triphosphate) as a fuel for your muscles to contract. Without ATP, no bicep curls..or squats for that matter. There are a few systems in your body that use ATP for energy, two of them are your anaerobic system (lactic acid system), and your aerobic system (oxygen system).

Anaerobic System:

Your anaerobic system breaks down glycogen (which is kind of the energy created from...

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Okon Athlete Spotlight: Sydney

Uncategorized Mar 30, 2018

Who is Sydney?

I am 24 years old, married, and live in North Loop MSP. I am absolutely love life, people, and all things fun!

What made you want to start your fitness journey?

I absolutely love everything about health & fitness; challenging myself, setting goals, and seeing progress! I love the feeling of putting in hard work to push past limitations, the endorphin highs from exercise, the energy I get from eating healthy, , and the sense of confidence that comes with feeling good in my skin. So starting a real fitness journey with a plan seemed like the PERFECT thing to do!

What inspires you most?

Seeing other women step into their greatness with the confidence we all deserve; loving their bodies, full of energy, and surrounded by supportive/loving friends!

What have been the biggest obstacles during your prep?

Simply the amount of social events I had during prep, not turning down the food & drinks at the events but making sure I planned ahead and had enough meals...

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How To Gain Lean Muscle Mass

lean muscle weight loss Feb 22, 2018

You've been working at the gym, but you haven't seen the results you've been working toward.

So many times people think that going to the gym day after day and pumping iron is going to add muscle quickly and efficiently. What many don't know is that too much time at the gym can actually make you regress more than improve toward your fitness goals of adding lean muscle. 

You're at the gym for an hour lifting weights, and you feel proud because even though others are only lifting for 45 minutes, you lift for an hour and a half! Well, wait right there!

Did you know that after around an hour of working out, your body actually starts to produce a hormone called cortisol? Why is cortisol not good for you? Because as your cortisol increases your testosterone decreases. This is very tough on your body, and has a pretty sizable effect on your ability for muscle growth. You may be asking yourself, "what should I do instead of going crazy at the gym for countless...

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Delisha's Story: Persistence + Hard Work Truly Equals Results

vip transformation Jan 25, 2018

Every month, we highlight a client of ours that has been with us and we have watched them transform body and mind. This month, we have the pleasure of sharing Delisha's story with you.

Delisha explains herself as "a simple girl from Houston, TX! The youngest of 5, educator, artist, and dreamcatcher collector." She began with our VIP Transformation program back in the summer of 2017 and went through our program for several months. 

When Delisha applied to our program, she shared her heart about what she was looking for:

"By the end of our time together I want to be mentally and physically fit. I want to love myself on the outside... I want to have my best body before I'm 27"

The thing is, many of us have struggled over and over, without being able to accomplish what we set out to do. We always ask if applicants have tried other diets, for Delisha she shared she had, and how it worked out:

"I've done whole 30 unsuccessfully many times and just other random diets."

...

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Types of cardio and how to lose fat quickly and efficiently

Uncategorized Dec 23, 2017

Many of our clients and those who do our programs come to us and ask why they aren’t seeing progress. When discussing progress, it is important to ask a few questions about your routine.

Most workout routines have a few specific elements: stretching/warm-up, cardio, resistance training (weight training), and cool down. When discussing a workout, many don’t take time to think about the makeup of their training but go haphazardly into a gym session.

We’ve talked to so many who may not be familiar with the best routine, and we wanted to educate our community on cardio. We want to make sure you know how to follow a routine that will produce the best results in the most efficient way possible.

Concerning a workout routine, you should follow this sequence: stretching, light warmup (no more than 10 minutes), weight training, and then cardio/HIIT, post-workout stretching. You should never be doing your cardio before your weight training. Period.

What types of...

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10 Tools I’ve Used To Gain Superhero Strength

Uncategorized Dec 23, 2017

I think a lot about how I can bring value to my community and how I can help you all grow in fitness and personally. I think one of the biggest struggles people have is understanding how to get started. Or maybe what tools to use to help you succeed. One of my favorite sayings that I live by is “if you fail to plan you plan to fail.” What this means, is that if you don’t plan out your workouts, or plan out what you will eat, you will likely not stick to it.

This is true of most things. I also believe it is important to equip yourself which is part of the planning phase. Imagine if a carpenter were planning on building a cabinet but came without any tools or any lumber. This would be ill-advised. The same goes with fitness. If you need to be eating certain foods, or follow a certain fitness regimen, you may find yourself missing out on the basic essentials for success that could make or break how well you do.

The following tools are all tools I use on a regular...

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Patience + Willpower = Results

Uncategorized Dec 23, 2017

Sometimes we feel like giving up.
Actually, many of us want to give up. A lot. It’s something that Steven Pressfield calls Resistance. It’s something that works against us to distract us or discourage us from doing the things we want to do and see true results.

This can come in the form of a family member criticizing our desire to get in better shape.

It’s just one piece of cake. It’s not going to kill you.

How many times has that been said? In all reality, the one piece of cake will not kill you. But the cake does severely damage your willpower. The ability to continue toward a healthy lifestyle is based on your ability to resist the many temptations that you encounter in your daily life.

This is hard.
But in reality, it is resistance that is trying to push you off course. How many times do we begin a New Year with lofty fitness goals, then find ourselves at the Taco Bell drive through after a night of drinking Mid-February....

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