We are excited to introduce you to our newest team member -- Ryan Zehr. Over the past year, Ryan has gained tremendous experience undergoing his own health & fitness journey (losing over 50 pounds himself and gaining priceless knowledge, skills, and all-around fortitude). He did this while earning credentials both as a Certified Personal Trainer and Nutrition Coach under Precision Nutrition, to optimally position himself to help others. Read on to learn more about Ryan's inspiring story.

Hunger is – unfortunately – a normal part of being in a calorie deficit. But you shouldn’t be starving, nor should you be constantly thinking about food or when your next meal is going to be. Considering this, and as we know hunger can be a challenge for many eating in a calorie deficit for weight loss, today we’ll go over a handful of easy-to-implement strategies to help keep hunger to a minimum.

To keep the prep as simple and hassle free as possible, these are the basic steps I recommend taking to prepare meal salads. The most important thing is that you have fun with this meal prep method, while also using it to your advantage to use up the random things in your kitchen that you’ve been hanging onto for  a while and aren’t sure what to do with. I love meal salads (and honestly make them at most opportunities!) as they tend to look like they took a good deal of effort, but really require ~20 minutes of kitchen time and little to no cooking. Who doesn't love that?!

Whether spending time with your friends or family - or going it solo - the spring offers a great chance for us to stay busy outdoors, and keep up with our health and fitness goals. Not to mention, the major positive impact taking it outdoor has on our mental health, sleep, and stress levels. The benefits are just too far reaching not to explore.

Consistently practicing good health habits - like the ones covered in this blog - can help stop the spread of germs and prevent you from getting sick.

We understand the temptation to ‘let go’ over the festive season and overindulge in delicious food and fancy beverages... not to mention the desserts! After New Year’s, so many then strive to get ‘back on the wagon’ come January (sadly a resolution that often fizzles out by February/ March...). To close out 2021 and begin 2022, how about we approach things differently?

Over the years, we’ve received this general question from clients in many different ways: How important is it to eat before workout and what should be my go-to post and pre-workout meal? We'll address this question in this blog and cover some fun post workout meal ideas for you to try!

Now it is true that alcohol consumption while working to achieve a goal does require a slight trade-off of body composition/ performance for lifestyle enjoyment; but the degree of trade off is majorly dose dependent. Because the more you drink the more you will experience negative impacts, for many (depending on your specific goals) drinking in moderation is not at all detrimental.

The person who gave so much and raised us to become who we are today - they deserve a day off on this day. And to make it extra special, why don’t you surprise them with a little Sunday brunch! On their special day they deserve to sleep-in and wake up to a beautifully decorated table with an attractive healthy meal, maybe on a patio or on a picnic table in your yard. But perhaps the thought that it’s hard to plan and prepare everything is holding you back? Well, we’re here to guide you through the whole table plan - the general features to focus on, for you to make the experience your own with the details... and then of course the food!

As it gets warmer and brighter outside, many of us feel the pull to get out there and engage in some fun activities, marvel at the budding flowers, and/or get our heart pumping. At the same time, our first thought these days may be around how to celebrate the seasonal transition safely? It’s unnecessary to sacrifice our enjoyment of this beautiful transition from Winter to Spring - this year, it’s all about getting creative, while remaining grateful for what we have today. Appropriately, we’d like to share a list of our top 5 things you can do to enjoy the start of Spring 2021. Let’s get those idea wheels in motion!