MENOPAUSE & EXERCISE
Most women will start to experience menopause between 45 and 55 years of age. It’s a normal part of ageing. But with that process comes change. Levels of the hormone estrogen begin to fall as the ovaries stop releasing eggs to get fertilized. Menstrual cycles or periods can become more irregular. The time from when that process begins and for a year after a woman’s final period happens is called ‘perimenopause.’ But how should you be exercising during this time?
FITNESS DURING PREGNANCY & POSTPARTUM
Inactivity during pregnancy is the norm in the US, with only 40% remaining active during pregnancy. Of those 40%, only 15-38% of pregnant women follow recommended physical activity guidelines. There are many reasons that women may choose or not able to be active during pregnancy, but let’s bust a couple of myths!
MASTERING THE BACK SQUAT: A Step-by-Step Guide
Learn the basics of the back squat with Coach Leah 💪🏼 Are you looking to perfect your back squat technique? Look no further! In this guide, Trainer Leah demonstrates the proper form and technique to ensure a safe and effective back squat.
WOMEN’S HEALTH
Women’s Health begins and ends with self-love. Self-love motivates us to do the things we need to do to stay healthy, no matter where we are in the journey of life, whether a young adult woman, a middle-aged woman, or an older adult woman. Check out this guest blog by Joan M. Mavrinac, MD, MPH for more on Women's Health!
WHAT IS CARDIO?
Unlock the secrets of cardiovascular exercise with our latest blog post! Explore the intricate connection between cardio and heart health as we delve into the physiological wonders behind it. Discover the science behind this essential energy pathway, where oxygenated blood becomes the driving force for a healthier, more active you. Dive into the details and empower your fitness journey with a deeper understanding of cardio's impact on your cardiovascular system.
YOUR BLOOD PRESSURE – What Does It Mean?
When you go to your provider’s office, they often put a cuff around your arm to check your blood pressure. You’ll be told two numbers, like 120 over 80. So, what does that mean? Why should we care?
PULSE – PART OF YOUR HEART JOURNEY
So, what exactly is your pulse, and why do we pay attention to it? Your pulse is a physical measure of your heart rate. Or how many times your heart beats in a minute. Why does it matter? Your heart rate can be a measure of your general cardiovascular health. If your heart is strong, it can pump out blood more efficiently. And your heart rate will often be slower at rest.
WHY HEART HEALTH?
February is the month for Valentine’s Day and matters of the heart. What’s a better time to talk about heart health?!
STEPS TOWARD MAKING BEHAVIOR CHANGES
Starting something new can be hard when you don’t know where to start. That’s ok because you are here! Reading the title and following the link means you have an invested interest in understanding how to navigate behavior change. The great news is, as you are reading this, you are already past the first step in making lifestyle modifications to reach your goals. The Transtheoretical model stages of change is a theory that assesses an individual's readiness for change through five outlined steps.
DO’S & DON’TS OF NUTRITION
Many of us have goals, especially during this time of year, that relate to improving our nutrition, weight loss, fat loss, or even weight/muscle gain. Nutrition goals are admirable because they mean you want to positively alter your health and lifespan. At the same time, these goals can lead to self-sabotage. From yo-yo dieting to restricting foods or skipping meals to over-exercising in the gym, my goal as a nutrition coach is to help people develop positive and sustainable nutrition habits.
CELEBRATE YOUR GOAL LIKE A SOCCER PLAYER WOULD!
A goal is something that you should treat no differently than a soccer player treats their goals. When the goal is made or accomplished, you should celebrate with pure passion: run around like a little kid, do your favorite dance, and thank everyone who doubted you. Before you celebrate, though, you must make sure you decide upon a goal that will make you want to run around and scream at the top of your lungs.
TIME TO GET GROUNDED
So, what is grounding? Simply put, grounding is the practice of putting your skin in contact with the Earth. Going barefoot would be the easiest way to make that happen. But why do people think going barefoot has any health benefits?
HOW WELL DOES THE BMI MEASURE YOUR HEALTH?
I see lots of athletes in my office with an elevated BMI. Does that mean they are unhealthy? Of course not! So what does the BMI or body mass index really mean? And how well does the BMI measure your health? In this blog, let’s look at how the BMI might be used and some of the disadvantages of looking at this measure alone to assess your health.
GETTING HIGHER PROTEIN MEALS & SNACKS
Like a broken record, here I am. Eat your protein! Eat it. It's good for your muscles. Now I understand that protein is expensive and can be hard to come by, especially when we travel or just suck at prepping our meals or snacks. Lucky for you, I have some recipes/hacks that are pretty tasty.
2023 SLEEP HABITS
Part of creating a tangible goal to kickstart your year should be creating something simple and attainable. And with that being said, almost every adult could use more of this one thing to improve their health: sleep. More of it and/or better quality. With better sleep comes better recovery, better satiety signals, better energy to crush your workouts, and so on.
POST-WORKOUT SNACKS: WHAT TO EAT AND WHY?
A comprehensive diet is entirely important for your fitness journey, but we will look at one part more specifically. Post-workout meals are an essential piece for your recovery. They provide the body with the necessary fuel it takes to replenish from all the work you’ve just completed.
SMART GOALS: HOW TO BUILD YOUR GOALS FOR YOUR FITNESS JOURNEY
In order to make a plan for a fitness journey, we must know where we are going, for without a result to build towards, we are just wandering. With a final goal in mind, we can logically work backward from the end and establish our beginning. What steps do we take to get there, and how do we outline our path to our goal?