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Why use the Stairmaster?

fitness Nov 07, 2018

Why do people use the stairmaster?

The stairmaster seems to be a more and more popular option at the gym. Ever wonder why?

Picture yourself at the set of the Rocky scene.

He’s training hard and sprinting up those stairs, sweating at 4:30 AM.

Working his butt off to train hard and beat his archenemy Ivan Drago.

Now picture yourself looking at the line of Stairmasters at the gym. I’m sure this doesn’t give you the same feeling as you would feel if you were in that Rocky scene.

So why do people do the stairs like that?

Did Rocky start a revolution and make everyone want to do stairs, making it a huge fad?

Not likely.

I’m sure you see people on the Stairmaster at the gym and wonder why people do that versus some other cardio exercises that are just as well the same.

Like the treadmill, or the elliptical.

Or the bicycle.

The basis of this answer comes from the nature of the stairmaster and what you are getting out of it.

Function
On the stairs, you are continuing...

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Keys for muscle growth: 12 Science-Backed Techniques

fitness Nov 05, 2018

Your science-based recipe for muscle growth

Ever wondered what the exact strategy is to for muscle growth? 

You're not alone. Many women come to me and ask me how to see muscle growth, and I'll be honest -- it's really hard to do.

My journey has gone on for nine years and counting.

Muscle growth not only takes time, it also takes several elements that are not easy to put together to actually see true results. 

This is why I wanted to give you a complete science-based recipe to grow muscle consistently and over time. 

Throughout this ten minute read, you'll learn what is necessary to see muscle growth, and to do it in a healthy way without sacrificing your long-term health. You'll learn that some simple tips and tools are all that are needed to see the growth in all the areas you have been hoping for.

Your booty.

Your hamstrings.

Your shoulders that you want to see growth in.

As we all know, good things take time. Nothing happens overnight. So take...

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Proper Dieting and Nutrition: A Crash Course

nutrition Oct 23, 2018

A brief outline of dieting and nutrition to help you stay on course

You started on your fit journey years ago it feels like. In reality, you just started your new diet today and it is only noon.

Anyone with me here? We know how difficult it can be to stick to a program or a diet. If you are following a certain program, sometimes the most difficult reasons are due to the fact that you don’t know why you are following a certain program.

Why can you not have a bagel in the morning? Or why do you need to have oatmeal and egg whites instead of bacon and toast?

Maybe you’re wondering why you are not able to have as many carbohydrates as before, and you just want to have those carbs!

We say this over and over but 80% of your results come from your diet and only 20% of your results come from your training. If your diet is not on point then your training will be of no use.

You go to the gym six days a week but if you also drink the whole...

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How To Meal Prep (Complete Guide)

nutrition Sep 01, 2018

I have been asked so many times about how I get and stay lean most of the year. The truth of the matter is, if you follow some basic steps, you have more than a 90% chance of success. And all this rests on the ability to meal prep.


Meal Prep Basics

I believe that if you fail to prepare, you prepare to fail. The biggest issue people have when they are trying to meal prep is that they don't come into it with a plan. If you are heading into Sunday night or even Monday morning trying to throw together some meals for the week, you will likely fail.

But if you do several things before you face the nuclear disaster of trying to meal prep at the last minute, then you will not only have a higher chance of success, you will also find yourself stress free and happy going into the week.

Step 1: Start With The Basics

Everyone likes to jump to getting their meals ready to go, but if you start with this, you are missing an integral part of getting ready for the week. What is your...

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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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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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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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