There's really no reason to label foods as "good" or "bad", but there are some foods that are particularly high in calories and are incredibly easy to overeat.  For many people it's best to not have them in the house since moderating them can be tough.

Last week we defined FOOD and it wasn’t as simple as you thought. We learned that food is our energy source, it is our medicine, it is information to our body and it is a way in which we communicate our culture and love to others. In the end we learned that FOOD MATTERS. The food we eat matters to our bodies and should matter to you.

This week, let’s continue down that path and begin to discuss how our body uses the food we eat.

We live in a slumped over world.  

Our faces are buried in our phones while we hold them down in front of us.  We look down at our computer screens.  We sit in uncomfortable chairs for hours per day.

➡️It’s no surprise that rounded over shoulders and a rounded upper back have become so prevalent.  

Even gym goers often favor exercises that develop the fronts of our bodies like the chest, abs and deltoids.  

These postures and imbalances can contribute to long term issues if not addressed.

Here are 5 things we recommend you do a few times a week as part of your training to help out with the rounded over shoulder epidemic.

That may seem like a silly question, but thinking about what food is and what it does for our bodies can help you begin to understand why what we eat matters so much.

So then, what is food?

Food is our energy source. The nutrients we eat are digested and absorbed and then screened by the liver to decide what needs to be done with them. We can use them right away for energy, store them for use later, or excrete them.

The rules are simple.  Hold a 7 minute plank.  Every time you drop perform 10 barbell curls then get right back to the plank.

.The fine print:  You can change position as long as you don’t drop to your knees or raise your hips excessively. Allowed positions include hands, elbows, right side plank, left side plank.

Set up a camera and send us a video of you giving this a shot! Can you go the entire 7 minutes?!?  Let’s GO!!

We've spent a lot of time recently talking about dietary fat and the other macronutrients.  The reason we spend so much time on these basics is because so many people can get so close to their goals just by staying consistent with the basics.   

The fact is that fad diets aren't a good long term solution. 

"Diets" have a success rate of less than 5% over the span of 3 years! Think about that for a minute before you sign up for a 30 day challenge or start a super restrictive diet.  Not only do most people regain the weight that  they lost after a diet, they gain more back.

Back Squat

3 sets of 5 reps  

Incline Bench Press

3 sets of 5 reps 

Overhead Barbell Press

3 sets of 8 reps 

Deadlift

3 sets of 5 reps 

High fat, low fat, high carb, low carb, keto, vegan, paleo oh my! It is the Wild West out there when it comes to how many different options are out there to lose weight and be healthy.  It can be overwhelming to try and figure out what’s good, what’s bad, what’s real and what’s marketing nonsense.  It’s almost enough to just make you want to do nothing at all! 

Since high fat diets are all the rage right now, I think it’s important for us to address them and to make our case for the “low-fat” approach that we take with many of our nutrition clients.

We all have potential beyond what we can imagine.  Everything we do day in and day out is contributing to our ability to achieve our goals and our potential. 

Every decision, every choice. 

They all add up to the direction that you are going, and when combined, they determine where you will end up.  

We believe there are three main components to unlocking your physical and mental potential.