Will alcohol effect your weight loss or performance?

Cheers to the freakin’ weekend! It’s Friday and if you’re like most people living that weekday work-life, then it’s normal to want to kick back and relax with a drink or two. But if you’re reading this, then you’re probably wondering already, if alcohol will effect your progress. Well, YOU SHOULD BE.

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Tracking Alcohol with Macros – how to do the math!

Tracking alcohol might sound tedious, but if you’re serious about your goals and living a sustainable lifestyle then it’s important that you learn how to do it.  Flexible eating is designed to be flexible! Enjoying a few drinks with your family and friends now and again is a part of life. So here’s how you can plan ahead for those drinks and still hit your numbers at the end of the day.

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Active Recovery | How to spend your rest day

Active recovery? You’re probably thinking “ain’t no one got time for that!” Don’t worry we get it. You’re focused and committed to achieving your goals. You’ve got a one way ticket on the gains train and you don’t want to get left sitting on the platform! Well if you haven’t already, have a read of our post about calorie intake on training days vs rest days and that might just help you drop that mantra you’ve been clinging to that “More is Better” when it comes to your training and workouts.

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Calorie Intake on Rest Days vs Training Days

Do rest days feature in your training routine? When it comes to improving fitness and performance, exercise and calorie intake are a major priority for our clients. Most of us know what we should be doing in the gym and the amount of calories we should be eating on training days, but what about rest days? One of the most common questions we get from clients is:

“Should I eat more on training days vs rest days?”

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Paleo and Flexible Eating: What’s The Difference?

I am sure most of us are familiar with the paleo diet, or have at least heard of it at some point. After all, it’s one of the most popular weight loss diets out there. But as with anything in life, there are some good and bad things about this diet. That’s why many people opt for flexible eating or If It Fits Your Macros (IIFYM) instead.

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Vacation Like a Boss | Tracking Whilst Traveling

We have been on vacation in Hawaii for nearly two weeks. Check out how we have been doing so far, how we have stayed on top of our nutrition and fitness plus some tips and tricks for saving money when you’re on vacation.

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Vacation Mode – 10 tips & tricks for a healthy holiday

There’s no doubt that the biggest challenge for our clients and for us too, is when we’re thrown out of our typical routine. Whether that be a long vacation or a short weekend trip away, continuing to make progress or at least avoid undoing progress is no easy feat. Jason and I have both been on vacations in the past where we would do nothing but enjoy indulgence after indulgence. It’s fun when you’re doing it but the guilt and self-loathing when you get back from vacation and discover you’ve gained in excess of 10 lbs., well that’s more than just a little bit miserable!

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6 Active Date Ideas

As a self-proclaimed foodie, I get A LOT of enjoyment from trying new foods and cuisines. But sometimes it seems like people have nothing better to do than going out to eat! Whether you’re going on a date or just hanging out with your friends, collaborating in something active together has been shown to make a much more lasting impression.  Some of you may dread the idea of breaking a sweat on a date, but research shows that working out with a partner not only helps to boost your mood, it strengthens your bond.

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9 Ways to Maintain your Fitness Motivation

Feeling healthy all year round takes more than a fleeting commitment to get fit on January 1st. Sure, the initial motivation to “do something” along with the discount gym pass might propel you forwards for a few weeks, but what do you do when that motivation starts to wane? When your kids are sick, or you’re pulling all-nighters at work? When your alarm clock obnoxiously beeps in your ear at some hideous hour and its pouring outside, or your friends spontaneously decide to get drinks after work.

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Why Intensity Matters

Intensity is a bit of a buzz word and has become somewhat overused…this was intense, that was intense.  Really?  Was it?  Was your 2 mile stroll around the neighborhood intense because it was sunny out?  Or was it just hot?

Intensity should not be used just because you sweat, got your heart rate elevated, or became tired. Your intensity is a direct result of your power output.

Let’s dive deeper.

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