Performance Fitness

Warming Up—It’s More Important Than You Might Think

Warming up before exercising seems like a no-brainer. You know it’s important to prepare your muscles for the job they’re about to do. Warming up increases blood-flow to your muscles, allowing them to work efficiently and maximally. Warming up prevents injury, and from what I’ve experienced firsthand, and through my clients, no one wants to…

Get Your Form in Shape!

I’ve seen you – giving me those looks. Averting your gaze or rolling your eyes when I walk over to you during boot camp. Your (dirty) look says “Here she comes again, the Form Nag. Jeez, why can’t she leave me alone and just let me do my workout?” Well, here’s what I say—over and…

Keepin’ It Real, Yo! Or What is Real Food Anyway?

People are talking about real food a lot these days, as in, “I only eat real food.” This can be confusing. What the hell does “real food” even mean? A chair isn’t food. You’d never eat one, would you? But a donut—that’s food, isn’t it? And if it’s food it must be real, right? They…

Post-workout nutrition

What to Eat After You Work Out As in the previous post, the better educated you are about health and fitness, the more fat you’ll burn, and the more lean muscle mass you can build. You can get stronger and slimmer—faster. Eating after you work out accomplishes two things. 1. It restores your body’s glycogen…

What to Eat Before You Work Out

Proper Nutrition—Before you Exercise You know those coupons you keep getting in the mail for Bed Bath & Beyond? If you decide to head there for, say, a new duvet cover or a Le Creuset Dutch oven, or maybe even a jumbo bottle of conditioner, you’d probably kick yourself if you forgot to bring along…

Clean Up FAQ

Our 3rd Winter Nutrition Clean Up starts tomorrow, but it’s not too late to sign up. You can even delay your start until next Monday, the 14th. But what the heck are you getting yourself into when you sign up for the Clean Up?! Well, you’ve got questions? We’ve got answers: Q: What exactly is…

Baggy Pants

So, it’s that time of year again – time for the Nutrition Clean Up, our 8-week clean eating, body transforming nutrition program. I wanted to drop a little inspiration on you today by sharing Michele K.’s story. Ever have your pants practically falling off your frame? Well, Michele K., one of our 2012 Clean Up…

Just desserts

Is dessert your weakness? Do your knees buckle at the sight of a hot apple pie, pumpkin custard, or chocolate souffle with homemade whipped cream? How about cookies—all shapes and colors. Or Italian and French pastries—cannolis, eclairs, Napoleans. What the heck are you gonna do when faced with a table filled with desserts? You’re going…

Beating the Buffet

It’s you against the beautifully laid table, piled with plates of holiday delights—perhaps your table includes things like glazed ham, Caesar salad with jumbo croutons, roast beef, rolls and butter, mashed potatoes, and maybe mama’s homemade mac and cheese. Drooling yet? Panicking? You work so hard at boot camp or kettlebells, or during your personal…

Navigating the Apps

I’m not talking smart phone apps. I’m talking appetizers. Food that whets the appetite, designed to get you eating. Hors d’ouvres. Crispy bruschetta topped with spoonfuls of tapenade or roasted peppers. Hungry yet? How are you going to retain your shape this holiday season when fattening temptations lurk around every bedecked corner? Here are five…