Counting Calories vs. Clean Eating vs. IIFYM

Counting Calories vs. Clean Eating vs. IIFYM Counting Calories – A calorie is a unit used to measure potential energy. 1 calorie is the amount of energy required to raise the temperature of 1 gram of water through 1 °C. Some foods are more calorically dense than others meaning that some foods have more calories per square inch – these …

Four Simple Steps to Master Your New Year’s Resolution

A new year is a great time for a fresh start. With everyone making new year’s resolutions that are dependent upon good habits, here are four simple steps to follow that will make keeping your resolutions a cinch: Identify the Routine Experiment with Different Rewards Identify the Cue Have a Plan In his book, The Power of Habit, Charles Duhigg …

3 Ways to use HIIT in 2016

High Intensity Interval Training (HIIT) has been touted as one of the most effective fat loss tools in our arsenal – aside from being in an overall caloric deficit, which is the most important factor – HIIT can aide our fat loss efforts more effectively than traditional Low Intensity Steady State (LISS) cardio. A HIIT workout can vary widely, but …

How to survive the holiday season

How to survive the holiday season – Fitness Advice Column – Episode 1 I wanted to share – with permission – a recent email that I had because I have heard many people share this sentiment lately, as they try to balance all the Christmas parties and celebrations with their healthy lifestyle and goals that these parties can sometimes interfere …

7 Meal Prep Hacks for the Holidays

I haven’t posted since November 11th. I guess it’s safe to say the holidays have managed to keep me occupied. That being said, I’ve heard so many people complaining about how difficult it is to meet your macros during the holiday season. I would agree that there are more temptations, but just being busy shouldn’t be one of them. I …

10 Minutes of Exercises to Tone your Legs

Don’t have time for a visit to the gym? Here’s a great little circuit to get your heart pumping and those legs burning – no equipment required. Do each exercise for the prescribed amount of time followed by 1 minute of active rest like jumping jacks, jumping rope, high knees, squats, or walking. Jumping squats – 1 minute Hip thrusts …