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  • How Great Was Your Workout? 6 Signs to Know You Crushed IT!

    How Great Was Your Workout? 6 Signs to Know You Crushed IT!

    Matt Griffith, CSCS Your workout has just ended, and you’re tired, sweaty and sore. That means you got a great workout, right? Well … not so fast. When measuring exercise success, sweating isn’t always a reliable indicator. For example, you’re going to sweat a lot in hot yoga no matter what, as “hot” is right there in the name. And some places don’t use air-conditioning or fans. In those instances, it’s very possible you earned your drenched clothes, but you’re still impacted by the artificial climate. Soreness isn’t necessarily a trustworthy indicator, either. If you haven’t worked out in awhile and you take a ....

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  • Cut Calories without Starving Yourself!

    Cut Calories without Starving Yourself!

    Matt Griffith, CSCS Many people begin there fitness journey with a simple idea; lose weight by cutting calories. This tried-and-true fat-loss tactic has been proven to be more effective than just exercise alone. However, many people cut calories so dramatically they feel hungry all the time. Not only is this unpleasant, but it won’t actually help you lose fat. Your best bet for fat-loss success is to create a modest caloric deficit, and make smart food choices so you feel satisfied — not starved. DON'T CUT IT TOO LOW Though you may think cutting tons of calories automatically speeds fat loss, it actually works against you over the long-term by slowing the metabolism and ....

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  • Burn Your Good Fat Spokane

    Burn Your Good Fat Spokane

    - Matt Griffith, CSCS - When it comes to talking about weight loss and fat, the conversation usually goes in one of two directions. Either you’re discussing the benefit of adding healthy fat into a diet to lose weight, or you’re talking about decreasing body fat percentage, which some experts note can be a better way of tracking progress than overall weight or BMI. But there’s a third, much less discussed, type of fat you should know: brown fat. What is Brown Fat? Although it’s not trackable in the same way overall body fat percentage might be, implementing strategies to boost your brown fat can be helpful for weight loss. When you hear fitness pro's talk ....

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  • Are You a Stress-Eater? Here are some Tips to Help Spokane.

    Are You a Stress-Eater? Here are some Tips to Help Spokane.

    We're all guilty of enjoying a guilty pleasure from time to time. But when you make that time all the time, it's a response to something bad happening and it will derail you're fitness goals quickly. So when you go to your Rocky Road pint after a hard day, re-think why and what you're doing with these 7 tips. 1. ADOPT A NEW DE-STRESSING ROUTINE
    “Unless you have a replacement food or activity, it’s almost impossible for our brains to hear ‘don’t’ when we tell ourselves ‘don’t eat the chocolate cake,’” says Lucy Call, RD. If your typical wind-down routine is to head for the pantry and plop down in front of the TV, try swapping this ....

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  • 5 Total Body Moves to Help Beat a Time Crunched Workout

    We all get busy right? Why is it that we always lose the workout when we get to frazzled with other to-do's? Well here are 5 moves that make for a great little circuit to help you get something out of the day without sacrificing too much time. SQUAT TO PRESS
    The move
    : Hold dumbbells in each hand by your shoulders. Stand with your feet shoulder-width apart and your toes slightly out. Start the movement by sitting backward and spreading your knees apart. Descend below parallel while keeping your lower back flat. At the bottom, drive through your heels and keep your knees apart. Drive up and push overhead at the same time. REVERSE LUNGE WITH PRESS
    The move:
    Hold a weight ....

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  • The Do's and Don'ts with a Trainer

    The Do's and Don'ts with a Trainer

    Hey all! People often ask what a trainer does and why they need a trainer, but never really what to do with a trainer. Here are 5 do's and don'ts from our perspective. 5 Things You Absolutely Do with Your Trainer

    1) Find the right match
    Just because a trainer is at your health club doesn’t mean that they are the best match for you. Look at credentials, client achievements, ask for a trail session to see if you’re personalities will mesh. 2) Clearly set goals
    Most people want to achieve something, and your trainer will want to help you reach them. Goals are a marker for progress, so be ready to set short-erm and long-term goals. 3) Have ....

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  • 5 Mistakes You're Making with Your Stretching Spokane

    5 Mistakes You're Making with Your Stretching Spokane

    There are so many great reasons to make stretching a regular part of your routine: It’s relaxing, it improves flexibility and range of motion, and it can prepare your muscles and joints for your workout of choice. That is, so long as it’s done right. Unfortunately, there are several stretching mistakes that could make your stretch session ineffective at best and harmful at worst. Here, five common stretching mistakes — and how to fix them: Mistake #1 - Static Stretching Before Your Workout
    At one time, it seemed everyone was holding static stretches before their workout. Now, research and experts alike are cautioning exercisers against stretching their muscles ....

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  • Want to workout to lose weight, but seem stuck?

    Want to workout to lose weight, but seem stuck?

    You’re doing a solid job of tracking your food and making nutritional adjustments that work well for you, so now you want to step it up and incorporate some exercise into your routine for added weight-loss power. Here’s the problem: It may feel like there are infinite amount of possible starting points. How do you choose the best way to jump in? The wealth of options — from group fitness classes and gyms to personal trainer sessions and online workouts — can make many people feel like giving up before they’ve even before they've jumped in. The trick is to think simple and gradual. You’re looking to make exercise into a new lifelong habit that will last ....

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  • 5 Great Things about Kettlebells. (We love 'em!)

    When it comes to workouts, kettlebells rule Spokane. No if's, and's, or but's about it; they give you more bang for your buck with almost every move you attempt with them. Once used by Russian strongmen, these free weights, which have been compared to cannonballs with handles, are now commonly used during moves like squats, single-arm kettlebell rows and kettlebell swings to torch calories, boost endurance and build muscle. “Kettlebell workouts are … a very efficient tool for all your workout goals,” says master kettlebell instructor Andrea Du Cane. “You can spend as little as 10–15 minutes and get a full-body workout.” Here are five reasons to ....

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  • Do You Suffer from Inflammation? Here are the Tell-tale Signs Spokane.

    Do You Suffer from Inflammation? Here are the Tell-tale Signs Spokane.

    Inflammation has become one of the fitness/wellness industry’s hot-button issues for 2019: You’ve likely seen it mentioned by a high-level athlete or influencer on their Instagram or spotted a blog post about it in recent months. It sounds scary, but occasional inflammation isn’t a bad thing; it’s your body’s healing and recovery response. However, when you’re experiencing chronic inflammation, you’re entering into the danger zone of too little recovery, too much training (or a combination of the two). Here, we look at the actual signs and symptoms, from outside ones to blood markers to emotional symptoms that might indicate something in your ....

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