Exercise and Your Immune System
Day 14 of “social distancing” and I feel a lot like Tom Hanks in Castaway. Only difference is my best friend isn’t a volleyball named Wilson, it’s a dumbbell and he doesn’t (yet) have a name. While daily workouts are providing an outlet for lots of stress, those 20-30 mins are also serving my body … Continue reading “Exercise and Your Immune System”
Thrive, Don’t Just Survive
One of the best practices when eating healthy is simple: eat whole foods. The reason I think it’s so important is because whole foods are where we get our micronutrients, a.k.a. nature’s pharmacy! Our bodies rely heavily on these nutrients to function properly and be healthy; our immune health is one of the many things … Continue reading “Thrive, Don’t Just Survive”
Training Through COVID
To Our 413 Family, Although the coronavirus is creating worldwide panic, we wanted to share some good news with you! First: You’ve done everything you can to prepare yourself for any sickness. Strong, fit people are hard to kill; and they bounce back fast! You take care of yourself, you eat well and you’re tough … Continue reading “Training Through COVID”
The Feelings of Growing Into My Big, Hairy, Audacious Goal
Instead of making new year’s resolutions in 2019, my wife and I graduated to setting some BHAGs for the next three years. It is not often that I am pushed to think outside of my current limitations and beliefs. And I wanted to change that. I dreamed to one day hold the American Men’s record … Continue reading “The Feelings of Growing Into My Big, Hairy, Audacious Goal”
The Story You Tell Yourself
I made a decision to stop the negative chatter because it was controlling my ability to have fun and be successful. Kim D. A little over two years ago, I (Kim D.) began a journey I had never been on before at any time in my life. I started the quest to become physically fit. … Continue reading “The Story You Tell Yourself”
Learn To + And – First
Learn the basics; then, master the basics! Margaret Bramer Here are some of the most asked questions I get as a personal trainer/nutrition coach… -Should I do keto? -Will I lose more weight if I do intermittent fasting? -Should I track my macros? – I watched a Netflix documentary that said I should be vegan. … Continue reading “Learn To + And – First”
Strength in Numbers
At 413 we have an incredible community. Walk in the door for just a few seconds and you’re quick to be greeted by smiling faces, ready to help you through your dynamic flexibility and partner up with you through any workout. Finishing with high fives all around and probably even a text or FB post … Continue reading “Strength in Numbers”
Performance vs Aesthetics
This week we want to discuss how having different goals in the gym will look different in regards to nutrition. We decided that asking Sam a few questions on the topic would be good considering she is currently shifting her goals from aesthetics and body composition changes to performance as she is training for a … Continue reading “Performance vs Aesthetics”
National Quitter’s Day
I could not believe this was an actual thing until I went to the most trusted research database: Google. Turns out, it is as real as “National Leave the Office Early Day” on June 2nd (you are welcome!). So when Blake asked me to write about this so called “Quitters Day” I had to do … Continue reading “National Quitter’s Day”
Nutrition Foundations
When you start working out you don’t head straight for a barbell and get to work on some snatches. When you decide to run a marathon you don’t go from 0 to 26 miles overnight. The first time you ride a bike you don’t jump on one with no training wheels. Moral of the story, … Continue reading “Nutrition Foundations”