Categorized as: Blog

Why habits (not goals) are the key to success

“Our character is basically a composite of our habits. Because they are consistent, often unconscious patterns, they constantly, daily, express our character.” ―Stephen Covey Habits account for roughly 45% of our daily activities — and success, or lack thereof, is a culmination of strong habits over time. There is no such thing as overnight success;…

Why obesity might be the biggest pandemic we face

While the world is currently focused on a higher-profile pandemic, there is another, quieter one that kills over 2.8 million people globally each year: obesity. In fact, studies suggest that obesity is the leading controllable cause of death in the U.S., accounting for 18% of all deaths of those between age 40 and 85; it’s…

Is COVID-19 the Tipping Point for Healthier Living

The coronavirus crisis has become the “new normal,” and so far, local leaders are using the strategy of imposing social distancing restrictions to contain the spread until a cure can be found. But even in the best-case scenarios, developing a vaccine will take a long time — if it’s possible at all. And there’s no…

We’re staying home, but are we staying healthy?

Key Points Shelter in place orders have created the unintended consequence of people living unhealthier lives An unhealthy lifestyle compromises your immune system and can lead to higher risk of catching COVID-19 or increasing the severity of its symptoms Social distancing will likely end before a vaccine is available. Until then, your best protection to…

You can and should eat carbs at night

There are several myths in the nutrition and fitness world surrounding carbohydrates (or “carbs”) and their effect on our health. Most people believe carbs are “the devil” — the reason they gain weight. One of the biggest myths we hear is that if you eat carbs at night, they will turn to fat.  There is…

5 Tips for Successful Goal Setting

“A goal without a plan is just a wish.” – Antoine de Saint-Exupery Goal setting can be intimidating, but then again so can our goals. That does not make them any less achievable. We all have desires in life, whether in fitness, business, or relationships. Without goals, you can lack focus and direction. Setting personal…

The Holiday  Survival  Guide 

The holidays are a busy yet wonderful time.  It’s the season for friends and family , holiday travels and delicious food and drinks. With so much going on, how do you stay consistent with your workouts and nutrition and avoid gaining weight during the holidays?    We’ve created this Holiday Survival Guide to help you enjoy the season without wasting all the hard work you’ve already put in. With a little bit of structure and some planning, you’ll…

Seven Habits That Will Transform Your Life

Many of us set health and fitness goals to change the way we look — but transforming your health and fitness habits can also change every aspect of your life. Not only will you look better, but you’ll also feel and think better. Follow these seven highly effective habits to become the best version of yourself:     Habit #1 If you are…

Single Leg Exercise to Run Stronger

By Christian Garcia, CSCS With so many running routes next to beautiful lakes, trails, and the Puget Sound here in Seattle, running is a popular exercise of choice for Seattleites. But running with weak leg muscles/bad form will only cause injuries down the line. If you are a runner (no matter what stage of experience…

Your Ultimate Guide to Meal Planning

Photo, iStock. By Mackennon Klink, CSCS, PN1 Sooo……. What do you wanna eat? This is the million-dollar question we ask ourselves (or significant other). Typically, we don’t either plan or know what we are going to eat for lunch or dinner the following day(s). If we do plan ahead, it’s usually that uninspiring sandwich for…