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Fitness Blog

Unleashing the Power of Motivation

January 3, 2024

As we step into the promising realm of 2024, it's time to rekindle our commitment to health and fitness. Setting resolutions is easy, but staying motivated throughout the year requires a unique blend of determination, discipline, and a positive mindset. In this blog post, we'll explore effective strategies to keep you inspired and on track toward your fitness goals.

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health, wellness, and fitness

How to actually stick to it!

January 4, 2022

​As we begin a new year, most of us get a sense of starting fresh. "What will I accomplish this year?" "What does this new year hold?"

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Walking during quarantine

Don't Underestimate the Power of a Good Walk

June 22, 2020

Are you totally underestimating the power of a good walk? Because I was. I’ve always enjoyed walks occasionally — but, since quarantine, I’ve been incorporating more walks into my week (almost daily). It’s been a nice new addition to my workout regime.

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Weights and supersets

What is a superset?

June 4, 2020

A superset is kind of a buzzword in the fitness world. But, what actually is it?

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step up your workout

Step up your workout with this easy trick

May 16, 2020

​You just had a killer workout! You’re covered in sweat, you can barely catch your breath, and you’re smiling proudly! You went all out and are riding the endorphin high. One more great workout in the books! Or … could you have taken it a step further?

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burning calories how much

How Many Calories Do You Really Burn?

March 15, 2020

Truth is, we often overestimate the amount of calories burned during a workout, while also underestimating how many calories we consume. This can lead to eating a lot more calories than you think you are.

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Add exercise to your quarantine routine during COVID-19

Why Exercise NEEDS To Be In Your Quarantine Routine

March 15, 2020

Your pre-quarantine schedule is probably way different than the life you’re living now. Some of you are working from home, parenting full-time, and making sure your tween is doing math lessons. (If that’s you, you’re amazing!) Exercise is probably down on the bottom of your to-do list, along with “regular showers” and “wearing real pants”. But self-care might be more important now than it’s ever been. We need to take care of ourselves — both mentally and physically — the best we can! And while exercise might not be a priority right now, here’s a few reasons why it should be.

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All or Nothing Fitness

The Problem with “All or Nothing”

March 11, 2020

Hands up if you've got an all-or-nothing approach to health. Meaning, if you can’t go all in, you don’t do it at all. I’ve been a personal trainer for 2 years. And believe me, this approach is really common. Unfortunately, it’s just not very effective. Here's how to change it.

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The benefits of yoga are real

A skeptic’s guide to yoga

January 26, 2020

I get it, yoga isn't everyone's cup of tea. But even if you're skeptical about yoga, you should give it a try. Yoga has real benefits. It's the perfect blend of deep breathing and physical movement. It’s equal parts calming and challenging. I’ve been doing yoga regularly for two years. Here's why I think you should do it too.

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Keep Your 2020 New Year's Resolution

Keep your New Year's Resolution This Year: 7 Tips from a Personal Trainer

December 26, 2019

Around 80% of us with resolutions give up only a month and a half later. I’ll admit it: I’ve done that too. So a few years ago, I sat down and re-thought my strategies. There’s nothing wrong with a New Year’s resolution. There was a whole lot wrong with the kind of goals I was setting. Here’s some “New Year, New You” tips and tricks that worked for me — hopefully, you can use them to surpass those goals in 2020.

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Eat right during the holidays

Keep the pounds off during the holidays

December 7, 2019

It’s okay to indulge a little during the holiday. Still, if you’re working on fitness goals — gaining even a few pounds can feel like a major setback. If you’re worried about undoing the progress that you’ve made, here’s a few tips to help you stay on track (without feeling deprived).

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Cardio without running

​5 Ways to Get Your Cardio In Without Running

October 12, 2019

It’s completely okay if you’re not into running. You can still raise your heart rate without doing a twice-weekly 5K. Here are some other activities that will still let you get your cardio on.

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Tips to avoid comfort eating

Break up with comfort eating

October 5, 2019

When you’re feeling like your emotions are controlling your eating habits, it’s time to re-evaluate the situation. You’re in a bad relationship. It’s time to break up with comfort eating.

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30-minute workout at the park playground

Try this 30-minute, butt-kicking workout while the kids are at the park

September 2, 2019

As a parent, I know it’s hard to find a little extra time to hit the gym or grab a run. That’s why I like to multi-task. Let the kids play — and work out at the same time. Playgrounds and parks are full of equipment you can use for a killer total body workout.

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how to run when you hate it

How to Start Running — When You Hate Running

August 25, 2019

Here’s the thing: I don’t like running. For me, running is uncomfortable, sweaty and painful. Plus, it’s hard to breathe. So, what’s to like? At the same time, running is a good, high intensity workout — and a great way to get your whole body toned up. Plus, running feels like an accomplishment. So a few years ago, I made an effort to teach myself how to run. I was starting from absolute zero. Here's what I learned.

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Apple nachos —the late night snack you never knew you always wanted

This delicious late night snack won’t ruin your day

August 18, 2019

For me, the trick to managing cravings is to indulge in things that still fuel my body the right way. Case in point: apple nachos. Yes, you heard that right: Apple. Nachos. What are apple nachos, you ask? Click to find out. You'll thank me later.

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Recipe for a healthy, protein-packed breakfast smoothie

Here’s what a nutrition coach eats for breakfast

August 2, 2019

If you’re not eating right — you’re shooting your fitness goals in the foot. That’s why I make sure that I start every day off with a healthy breakfast. Skip your daily trip to Jamba juice. This protein-packed smoothie is the all-star in my weekly breakfast roster.

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Online personal training mom

Why online personal training actually works for busy parents

July 19, 2019

I’m a mom of a 4-year old and 5-month old. And when you spend the day trying to keep your little ones entertained, or distract them from “decorating” the house with markers that you hope are washable or rushing from soccer games to dance practice — who has time for a workout? That’s why online training is a great option for busy parents who just don’t have a ton of time. I see it work for my clients every day. Online training sessions give them the flexibility to work a good workout into their busy lives.

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Easy, healthy recipe for baked egg muffins with zucchini

This easy zucchini egg muffin recipe makes breakfast so much better

July 11, 2019

During summer, people usually have more zucchinis than they know what to do with. Good for me, because I love zucchinis. They are low in calories, nutrient rich, and super versatile. I even use them for breakfast. These healthy, quick and super easy baked egg muffins are one of my favorite ways to put all those zucchinis to good use.

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healthy breakfast

Meal Prep Mason Jar Parfaits

May 30, 2019

​Working with clients as an online personal trainer, I get a lot of questions about go-to meals that are easy and healthy. Every white space on our calendar is filled so we find ourselves skipping meals or heading to the drive-thru, which can usually sabotage our exercise efforts. Here’s a favorite simple snack or breakfast you can make ahead in just a matter of minutes from one of our live personal trainers.

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lower back pain from deadlifts

Lower Back Pain from Deadlifts

May 17, 2019

Dare we say we love deadlifts? Why do we love them? well because they are one of the most effective ways to grow and lift the glute muscles and offer those that sport these muscles, some serious power for other lifts. Unfortunately, doing this exercise wrong can really complicate your world, especially if you already have lower back problems. If you’re wondering why you're feeling shooting pain while you do this exercise or perhaps after you complete it; keep reading. In this article, we are going to discuss the top mistakes when it comes to the deadlift and how you can correct it. Let’s get to it.

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break unhealthy eating habits

Break Up with Unhealthy Eating

March 26, 2019

If you’re like us, at the end of a hard day at work, it’s tough to want to eat right and workout. We all want to be healthier, but it’s so hard to find the time and motivation to get to the gym, do healthy shopping, and cook a healthy meal. Add in stress, and we want to sit on the couch and eat chocolate. Do you feel us?

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beginner workout

A Beginner Workout That Will Strengthen Your Body (And Fit Your Schedule)

March 5, 2019

Are you feeling a little rundown after spending all winter inside your home? Are you upset that you've packed on a little extra weight? You can get back into the groove of things again with an easy beginner workout. We'll provide you with a few basic exercises that you can mix up in your daily routine.

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proper form when working out

The Importance of Proper Form When Working Out

January 28, 2019

​No matter how experienced you are with working out, proper form is essential to improve results and prevent injury. Improper form puts stress on the wrong parts of your body and can lead to serious injury that delays your progress for days, weeks, or longer. Always consult your personal trainer with any questions you have about form, and use this guide to perform the most popular exercises properly.

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realistic weight loss goals

Realistic Weight Loss Goals

December 31, 2018

When setting weight loss goals we often take an unrealistic approach to achieve them. Frankly, it's not your fault. We live in a world bombarded with far too many empty promises when it comes to the health and fitness industry. Our goal with this article is to help you reconnect with realistic weight loss goals that will not only work but also keep you inspired on your journey.

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online training

Online Training

December 31, 2018

Having spent years as a certified personal trainer, nutrition wellness coach and group fitness instructor, I was initially skeptical about online training. I wondered how effective I could be as a trainer without being able to see clients in person.

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is cardio necessary

Is Cardio Necessary? Let’s Find Out

December 4, 2018

The most desirable answer to the question - “is cardio necessary” depends on how you feel about doing hours of cardio training. Right? The problem is, there is no clear answer because it all depends on what you, the workout warrior, are seeking to gain.

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online personal trainer


November 26, 2018

​I’ve been a personal trainer for four years. I love helping people reach their goals, watching them succeed, pushing them to find their limits, and guiding them towards health. It’s incredibly fulfilling and rewarding.

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October Breakfast

October Breakfast

November 7, 2018

Today’s society is incredibly fast-paced. We try to fit a huge to-do list into each day and when it comes to eating, it’s usually done on the go. While American’s are finally figuring out the benefits of eating breakfast, the tendency is leaning towards picking it up at the drive-thru instead of taking time to eat at home. Not only can this be expensive, but also extremely unhealthy with additional fats, carbs, and preservatives being used to prepare each meal.

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food macros

Get Fit and Feel Good with Macros 101

November 5, 2018

​If you’re new to the health and fitness scene, you’ve probably heard people talk or write about ‘macros.’ What exactly are macros, and how can they help you with your diet and weight loss plans? We’ll cover everything you need to know

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A Guide to Alcohol and Fat Loss

November 5, 2018

When you’re on a diet and weight loss plan, it requires a significant amount of self- discipline and planning, especially in the beginning. Most diets require you to swear off alcohol if you want to keep losing weight. But alcohol is so ingrained in cultures around the world that it can be difficult or almost impossible to avoid it altogether.

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reverse dieting

What Is Reverse Dieting?

November 1, 2018

Sometimes we overdo it when it comes to dieting. In this world of crash diets with severe calorie restrictions, people are intaking dangerously low amounts of food that help them lose weight but wreck their metabolism in the process, losing a ton of muscle mass and bringing their metabolism to a very low point.

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losing weight

How Long Will It Take Me To Lose Weight?

October 2, 2018

​Weight loss is one of the biggest challenges facing Americans today. In our fast-paced world, it can be hard to hear that weight loss should be a slow-moving goal.

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good dieting

Following Your Heart in Dieting

October 2, 2018

​Nowadays, people feel ownership over their lifestyles. People like to profess their preferences from the rooftops— “I lost 20 pounds on Atkins and it’s the best diet!” or “Dairy is the devil, once I cut it out of my life my skin cleared up, and I lost five pounds. I’ll never look at butter again!”

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lean bulk macros

What are Lean Bulk Macros?

October 1, 2018

Interested in lean bulk macros? Read on to find out more...

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exercise selection

Exercise Selection: A Quick Guide

September 28, 2018

Interested in a guide on exercise selection? Read on to find out more...

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big 3 workout

Big 3 Workout: What is it and is it right for me?

September 10, 2018

Interested in the Big 3 Workout? Read on to find our everything you need to know...

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BCAAs vs Whey Protein

BCAA vs Whey Protein: Whats The Difference?

September 9, 2018

Looking for more information on BCAA vs Whey Protein? Read on to find out more...

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how to lose weight

How To Lose Weight, Part One: What’s Calories Got To Do With It?

July 31, 2018

Alright, let’s get straight to it. On any given day, 40% to 50% of women around the world are trying to lose weight. Yes, you heard that right. As we speak, HALF of the female identifying population around the world are trying to lose weight. 50% of women worldwide are constantly striving to get smaller and, let’s face it, a lot of them are failing to meet their goal on a regular basis. So let’s finally answer the question, once and for all. How do you actually lose weight? Well, in part one of our weight loss series, we should first talk about calories.

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custom fitness

Once You Get a Custom Fitness Plan, You Will Never Go Back!

July 10, 2018

​Fitness and weight loss are hot topics nowadays. From Instagram to infomercials, trainers, dietitians, and Kardashians are offering products and plans to help you achieve your body goals. However, have you ever looked closely at these plans? Most of them are generic recipes that have been recycled over and over again. To achieve your goals, you don’t need some tired one-size-fits-all trick to get the job done. What you need is a customized fitness plan tailored to your individual needs, wants, circumstances, and goals.

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carbs are not the enemy


July 10, 2018

​In today’s world, carbohydrates, one of the most important macronutrients for your body, have somehow become the enemy. Everywhere you look see foods that are labeled “low carb” and diets that limit your carb intake, like Atkins and the Ketogenic Diet, have become all the rage. But here at Vitality Fitness Delivered, we have some news for you: carbs are friends, not foes! Carbohydrates aren’t just necessary for your daily life, they are actually necessary for weight loss as well.

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online personal training

So What Is Live Online Personal Training Anyway?

July 9, 2018

Personal training has evolved a lot over the years. Gone are the days of joining a gym, paying an exorbitant amount of money for two sessions, scheduling those sessions a month in advance, and sleeping through them and losing all your money.

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healthy eating


November 16, 2017

If eating healthy was easy, everyone would be doing it. Here’s a little secret: Eating healthy is easy! There are a lot of factors that challenge people on their journey to eating healthy such as time, preferences, traditions, and personal decisions. With this in mind it is important that people learn how to tailor their plates to their own preferences while building a nutritious meal. A great tool to make this a reality is Myplate. Myplate is a resource designed to depict how to create a healthy diet using the 5 food groups as the building blocks for designing healthier meals. It emphasizes the importance of all foods and beverages consumed as well as offering an individual tips and tricks to create a plate that works for you!

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mud run

Taking On Challenges

September 12, 2017

​What is a fitness challenge? Fitness challenges come in all sorts of shapes, sizes, and colors. Yes, even colors! Challenges like Color Runs can be fun a way to set short term goals, get in shape, include your friends and family and get motivated! How do you pick one? From running a mile to running a marathon, doing a pushup to bench pressing your body weight, every challenge should have a good mix of pushing yourself both mentally and physically. If you’re the type of person who needs a group to get energized or motivated, then a group class might be the perfect challenge for you.

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Belly Fat

Belly Fat

September 7, 2017

One of the questions I get asked most often by women over 50 is: How do I get rid of this belly fat? These women explain that they exercise and are not gaining weight but it just doesn't go away. It doesn't matter if they are thin or have a few pounds to take off, the fat settles somewhere in the midsection. Does this sound familiar?

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junk food snacks

On the Chopping Block: Snacking

August 15, 2017

“On the Chopping Block” is an idiom often used when someone or something is in serious trouble of being terminated. Metaphorically speaking, snacking often gets put on the chopping block due to a lack of healthy choices. To most, snacks mean quick and easy food. This usually leads us to something processed with little nutritional value. In an effort to avoid excess empty calories, many dieters forgo snacking, but find themselves starving and consuming excess calories during their main meals.

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August 8, 2017

People over 50 years old come in all shapes, sizes and fitness levels, but there’s one thing we all have in common: We’re a long ways from 20. Seniors do not need to be jumping on and off boxes or doing jumping lunge squats. Why? The reason is obvious: We should avoid putting undue stress on our joints and focus instead on fitness that enhances our day-to-day lives.

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online personal training

What is Online Personal Training?

August 1, 2017

​It’s a good question with an answer that has remained rather vague until now. If you Google search “Online Personal Training” you are likely to get a few companies that sell subscriptions, and a few companies that will teach you how to become a personal trainer. What we are talking about here are the companies that offer online training to clients seeking exercise regimens by a professional personal trainer.

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Don’t Sweat It (myths continued)

July 24, 2017

Myth: The more you sweat the more calories or fat you burn. Example: Using a Sauna to lose weight OR wearing a sweater in a hot gym while working out. Facts: Sweating is your body’s natural reaction to regulate its temperature and cool itself off. Why do some people think sweating leads to weight loss? You may have noticed after a particularly hard workout where you’re just drenched in sweat, or after you get out of the sauna, you may step on the scale and see you’ve dropped 5-10 lbs! The problem with this is it’s almost entirely water weight and dehydration. Being dehydrated limits your body's ability to function properly--cognitively and physiologically--meaning your body isn’t functioning to its full potential.

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spot reduction myth

Spot Reduction Myth

July 17, 2017

​Myth: "Spot reduction,” or attempting to isolate fat loss of a specific area. The idea here is that you can remove or reduce subcutaneous body fat by performing exercises that focus on that specific area of the body. Example: Doing crunches to eliminate stomach fat. Facts: There was an interesting article published in the Journal of Strength and Conditioning Research that tested this theory. The study focused on working out the non-dominant leg over a 12-week period. They measured body mass, bone mass, bone mineral density, lean mass, fat mass and body fat percentage.

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How to eat healthy when all you want is ice cream

July 10, 2017

With the weather getting warmer we have thoughts of getting that “summer body.” But what do you do when all you want to eat is ice cream? Success rarely happens by accident so it’s always a good idea to have a plan. So here are *8* strategies you can use to help you succeed this summer.

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How to Lose Weight Fast

July 5, 2017

Summer has arrived and the heat may have you dreaming of sunny days at the beach or lake. If you feel the need to drop a few pounds before slipping into your summer apparel, and fast, then keep reading. Losing weight fast can be done safely when the intention is to reach a very short term goal. However, you may find that many of these tips are effective at maintaining a healthy body weight far beyond summer.

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Green Tea for Weight Loss??

May 3, 2017

By reading through our blogs, you have already learned that weight loss cannot simply be achieved by adding a pill or a beverage to your daily routine. However, there are many natural ingredients that can be incorporated into your diet to support a healthy eating and exercise program. A multitude of research has been conducted on the effect green tea has on weight loss.

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Summer Body Preparation

April 14, 2017

There is no substitute for a healthy diet, a good exercise plan and hard work. But with the goal of jumpstarting your summer body or just trying to get fit faster, here are some things I found helpful.

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calculating weight loss

Calculating Weight Loss

April 6, 2017

It may still look like winter in your neck of the woods, however swimsuit season will be here before we know it. With the vision of beaches, lakes, and pools in mind, you may soon find yourself stepping on the scale more frequently to monitor your weight. If you have a weight loss goal for 2017 it is never too early to get started making a plan to successfully reach that goal.

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Heart Healthy Desserts

February 23, 2017

Arguably the most important muscle in the body, your heart, is responsible for the transportation of nutrients throughout the body. Imagine your heart and cardiovascular system like Los Angeles Freeways. To arrive at any destination there are different routes to take throughout the county, but a person wants the most efficient and time saving route. Your heart is prewired and programmed for the fastest, most efficient route; but what happens when there is a blockage on that route?

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The THINNER Winner

December 27, 2016

Ready to get healthier? We have an exciting contest to get the new year started off right. You'll get to loose some weight and make your wallet fatter. Doesn't get any better than that.

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Prevent Holiday Weight Gain

December 1, 2016

It's that time of year when stores start playing Jingle Bells and everything is pumpkin spiced. Yes, the holidays are fast approaching and we'd like to share some tips with you to prevent holiday weight gain. Let's head into the new year as healthy and happy as we are now!

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Tis The Season

November 25, 2016

With the holidays approaching quickly, many of us find ourselves stressing about gaining weight, eating too much and putting on unwanted seasonal pounds. If you're reading this, chances are you are either...

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benefits of a personal trainer

Benefits of Hiring a Personal Trainer

November 17, 2016

"How could hiring a personal trainer benefit me" is a common question among novice and advanced fitness practitioners. Whatever your goals or fitness level, there are several, undeniable benefits to incorporating a personal trainer into your routine. The following is a list of benefits that can you can expect to reap from working consistently with a personal trainer:

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Ab Exercises for Women

November 1, 2016

Excess of subcutaneous fat that lies under the skin can cause a "plump" appearance (Scott, 2014). Ab exercises can significantly improve muscular endurance, but strength training alone is not sufficient to reduce abdominal subcutaneous fat (Vispute, 2011).

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Not a diet

October 5, 2016

Intermittent fasting is quickly becoming one of the most popular trends in the fitness world today. What is intermittent fasting, or IF? Like it sounds, intermittent fasting alternates between a fasting period and an eating period.

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Weight Loss Elixir or Mumbo Jumbo: Apple Cider Vinegar

September 20, 2016

It can be difficult to determine what is real, effective, and backed by extensive medical research when exploring weight loss techniques online. Many claims are based on limited research that create hype and false hope. Apple cider vinegar (ACV) has been touted online for it's many health benefits ranging from reducing dandruff and sunburn pains to assisting in weight loss. With such a wide array of health claims, it begs the question, "Can ACV truly help you lose weight?".

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how much does a personal trainer cost

How much does a personal trainer cost

July 5, 2016

The cost of a personal trainer depends on two variables...

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Confessions of a Trainer

July 1, 2016

I'm going to reveal a truth about personal trainers. We aren't super fit all the time. Sometimes we gain weight, find it hard to get motivated, and eat ice cream for dinner. We ebb and flow in our fitness level just like everyone else.

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Earn free training sessions

June 8, 2016

Refer someone who wants to try live personal training, and when they sign up, you get 10 sessions free! You can be a current member, or a new member. There is no limit of new signups or your credited free sessions! This promo comes only once per year, and it ends June 30th!

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Getting Started

June 1, 2016

What is "Cardio?" When talking about physical activity, it refers to activities that require your heart and lungs to work hard. Cardiovascular exercise may be some of the most important physical activity you will ever engage in.

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Too Good To Be True?

May 9, 2016

Weight loss pills, sometimes known as "Fat-Burners" or thermogenics, are supplements designed to help you lose weight or "burn fat."

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Take a VFD 30 Day Challenge

May 5, 2016

Every other month we host a 30 day challenge where you can win really great prize giveaways! The #VFD30DayChallenge is designed to get you in the habit of making healthy choices for 30 days straight by holding you accountable with social media.

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Exercising for Weight Loss

April 22, 2016

The benefits of regular exercise are extensive, but many seek the sole benefit of weight loss. Designing a weekly routine that provides maximum results in the shortest amount of time is the most challenging aspect. Above all, your exercise routine needs to include a balance between cardio and strength training for real weight loss.

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Hiit, not a spelling error.

April 5, 2016

With summer fast approaching, many of us find ourselves with some extra holiday pounds, but without any extra time! High Intensity Interval Training, otherwise known as HIIT, is a great way to promote weight loss, burn more fat, boost your metabolism, and save you time!

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March 21, 2016

Yesterday you decided to hit the gym for the first time in a while. Today you get out of bed to find your arms are sore, your core is worthless, and your legs are dead. You think, "What did I do to myself?!" You practiced proper form and listened to your body. How could you possibly feel this sore? You are experiencing a normal physical reaction to strenuous exercise called Delayed Onset Muscle Soreness (DOMS).

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The dictionary definition of Fitness

February 17, 2016

When we think of fitness we often think of the aggressively fit person who lives at the gym and only thinks in terms of pounds and protein. Or, we think of the chiseled models who sell us the expensive exercise equipment.

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