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  • 5 Habits That Will Help You Stop Eating so Much Added Sugar

    5 Habits That Will Help You Stop Eating so Much Added Sugar

    Added sugar. There's little doubt you're eating too much of it. In a day and age when the average American consumes a staggering 88 grams of added sugar per day (the American Heart Association recommends a limit of 24 grams per day for women and 36 grams per day for men), food producers are using lots of it to ensure they're appealing to consumers' tastes. It's not just in junk food, either. Added sugar is often hiding in places most people would never imagine. Too much added sugar causes to you pack on pounds, rots your teeth, ruins digestion and causes increases your risk of cancer, heart disease and Type 2 diabetes. One of the easiest ways to transform your body and elevate your ....

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  • What is Recovery and Why does it Matter?

    What is Recovery and Why does it Matter?

    Many people believe a recovery routine is only for dedicated athletes. But, according to fitness experts, that’s just not true. “All people exercising, training, competing or just beginning to implement physical activity into their lives can benefit from a variety of recovery tools, regardless of their goals,” says Erika Lee Sperl, a certified strength and conditioning specialist. A recovery routine can help prevent injuries, allow for cellular repair, provide a mental break, and help you become stronger, faster and more mentally and physically sound, Sperl says. But what does “recovery” mean, exactly, and how can you create a routine of your own? Answers, ....

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  • Avoid Decision Fatigue and Lose the Weight Spokane!

    Avoid Decision Fatigue and Lose the Weight Spokane!

    You might not realize it, but your days are actually filled with hundreds of choices from the second you wake up. Which shirt should you wear? What should you eat for breakfast? Should you drink your coffee before or after your workout? How should you tackle the new assignment from your boss? Some days are more stressful than others and may require you to make more choices than usual. This can cause decision fatigue, a phenomenon that negatively impacts the quality of the decisions you make after you’ve reached that point. The Science
    Research shows making decisions is more mentally exhausting than contemplating without having to choose anything. Moreover, decision fatigue ....

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  • How to Streamline Your Nutrition

    How to Streamline Your Nutrition

    There are so many diets out there that you might forget that the basics — a balanced diet and exercise you enjoy. You don’t need anything fancy to lose weight. The basics include watching calories, adding movement and eating some healthy fats, whole grains, lean protein and plenty of produce. This summer, don’t just commit to cleaning up your kitchen, but also focus on deleting extraneous dieting rules. Loosen the reins a bit and you’ll have an even better chance at success and making weight loss a sustainable and enjoyable process. Here, the rules you should skip and those you should keep: DON'T - Suffer
    Many people follow self-imposed diet rules that make ....

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  • Why the scale fluctuates so much. This isn't out of the ordinary Spokane.

    Why the scale fluctuates so much. This isn't out of the ordinary Spokane.

    If you are a fan of weighing yourself every day, you probably see the number on the scale change every time you step on it from day to day. Maybe you did actually lose or gain, but more likely, your weight is reflective of something less impactful; simple fluctuations in your daily life. If you always ate, drank and exercised the exact same every single day, then weighed yourself at the exact same time, your weight would be relatively stable over time. However, that’s just not a reality for most. What are the reasons that lead to such a frustrating experience? 1 - PHYSICAL WEIGHT OF FOOD AND DRINKS
    Food and drink supply the body nutrients and calories that influence weight gain, ....

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  • How to lose weight and keep it off according to a doctor!

    How to lose weight and keep it off according to a doctor!

    Losing weight isn’t easy, but dropping pounds — whether a little or a lot — is one of the most common health and fitness goals. According to a CDC survey conducted from 2013–2016, nearly half of Americans reported trying to lose weight in the past 12 months. This desire to lose weight results in countless strategies and methods, with some grounded in good science and other quick fixes championed by questionable “gurus” and late-night infomercials. But recent research published in the Obesity journal attempted to identify effective behavioral and psychological strategies shared by people who were able to lose weight and keep it off. The study analyzed ....

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  • We're back!

    We're back!

    COVID-19 Re-open Policies Staff and facility:
    • No staff will work if they are not feeling well, i.e. cough, fever, or other symptoms associated with COVID-19 • Staff will wear face coverings until deemed unnecessary. • Facility will be disinfected between each client and small group session with cleaners and/or wipes. • Facility will be mopped daily or as needed. • Proper social distancing will be in effect. Please look at the floor marks. • Group sessions will be 5 people or less • Group sessions will be less than 50 minutes to ensure proper time to disinfect group area. • Staff will ....

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  • Spokane, are you needing some at home workout drive?!?!

    Spokane, are you needing some at home workout drive?!?!

    Hello Spokane! We miss you all out there in the real world right now as we are all staying home to stay safe. If you're looking for an at home workout program, but just don't have the drive to do it yourself, we have the solution. For anyone who's gym is currently closed, you can purchase our 30 days for $30 small group training intro package to get you through April! We are doing Facebook Live workouts every weekday in the morning and evening and at least one Saturday morning group as well for the duration of the stay at home order in Washington state. When the order is lifted, your 30 days will obviously be open to coming in to the studio for the workouts and really experience what our ....

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  • 11 Myths You Need to Stop Believing about Weight Loss Spokane

    11 Myths You Need to Stop Believing about Weight Loss Spokane

    Myth #1: Weight Loss is the Same for Everyone
    Weight loss is more than just calories in minus calories out and the idea there’s one quick fix for lasting weight loss that works for everyone is misguided. Individuals differ greatly in their bodies, lifestyles, emotions and life experiences (and that’s a good thing). However, this means what might have worked for your friend or loved one won’t necessarily work for you and hopping on the fad diet bandwagon often backfires. Instead, you should focus on adding healthy habits you’ll be able to maintain long-term. Myth #2: Carbs are the Enemy
    Despite popular belief, carbohydrates do not inherently cause weight ....

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  • COVID-19 Changes

    COVID-19 Changes

    Hey all, The first workout is up on Facebook and should be up on the YouTube's here today sometime. We will post workouts for the rest of this week as we finish them up. Next week we go live. Randy did a great job of adding tools you can use at home if you don't have weights, but most workouts will be body weight based so you can get after it anytime and anywhere. Facebook live classes will start next Monday 3/30. PLEASE SIGN-UP WITH MINDBODY APP SO WE KNOW IF PEOPLE ARE WATCHING!!! Monday - Thursday: 7am & 9am, 5pm & 6pm Friday: 7am, 9am and 5pm Saturday - 10am (hopefully we can do that outdoors!) Sunday - Rest day or make-up day from the videos posted Here's the links for ....

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