Meal Timing and Frequency

Myth or fact: smaller more frequent meals are more effective for weight loss and maintenance than three larger meals per day? We often get caught up in this debate but what is true about meal timing and frequency and what does the research say… Consume more calories earlier in the day.: A study performed by … Continued

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Considerations When Training Young, Female Athletes

Research has shown a gender gap in physical activity across the lifespan but particularly between the ages of 8-13y, with males accumulating a higher percentage of moderate and vigorous physical activity (1). Additionally, for both males and females we observe a longitudinal decline in physical activity, but the age at which physical activity begins to … Continued

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Your Pre-workout Checklist (Listen to your body)

Here is your checklist for ensuring a productive workout: Sleep: Did you achieve 8 hours? Do you feel rested? Motivation: Do you want to complete the day’s workout? Energy: Do you think you can complete the day’s workout? Fueling: Have you eaten within 2 hours of your workout? Unfortunately, your performance in the gym is … Continued

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5 Principles for Effective Weight Loss

Start using these 5 techniques to guarantee weight loss results: Food Log to accurately track Calories. Lose 1-2lbs per week to ensure sustainable fat loss. Weight train at least twice a week to avoid losing muscle. Only try to lose weight while you are motivated. Start with a goal of losing 5-10% of your body … Continued

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