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Motivation is usually high when people come to action as losing weight, improving health, or getting stronger gain priority over other activities. However… time and again the same patterns repeat – motivation dwindles as priorities shift and soon enough exercise becomes an occasional activity at best; ‘next time I’ll try harder.’ The pattern of engagement and disengagement manifests in the attendance (who shows up) and retention (who re-joins) data of fitness clubs worldwide. Highly motivated new members attend regularly over the first few weeks of their membership.   Initially, motivation gets them through and by attending they benefit from the support...

Every body needs a strong foundation, which is why it is important to incorporate lower body workouts into your routine! A great lower body exercise regimen will strengthen muscles in the quadriceps, hamstrings, glutes, and calves. These muscle groups are involved in innumerable regular daily movements, so strengthening them will help you to move through your day with greater ease. Try this lower body workout next time you’re at the gym and make sure to speak to a team member if you are unsure of any moves! Warm up for 5-10 minutes by walking, jogging, or cycling Perform 1-3 sets...

Elevated levels of stress in our body, whether it be from financial, work, relationships or exercise, can increase the cortisol or stress hormones in the body. These can be detrimental to both our physical and mental health. Yet, we often underrate or overlook the importance of ‘unwinding’ and prioritizing ourselves.Exercising is usually an efficient way to reduce stress, but if your mind and body are already in overdrive, pushing yourself to the limit with the taste of blood in your mouth won’t do the trick. That doesn’t mean you should stop exercising completely – it only means that you need...

Do you ever wonder what all those vitamins are for walking through the aisles at Costco? Hundreds of different numbers and letters all scattered about. Well this week’s blog is going to be dedicated to helping you understand what each vitamin does, and where you can get the vitamin in natural foods. First let’s understand the different between the two types of vitamins… Fat soluble vitamins: A vitamin that can dissolve in fats and oils. Fat-soluble vitamins are absorbed along with fats in the diet and can be stored in the body's fatty tissue. They come from plant and animal...

With patio season quickly approaching, the temptation to indulge in a few alcoholic beverages grows bigger and bigger. How much does alcohol really affect your fitness goals?   Well, let's start with the fact that alcohol is a diuretic which means it will cause a loss in fluids and electrolytes that your body needs to maintain proper hydration. Alcohol also increases the production of lactic acid causing premature fatigue while exercising and also dehydration and increased sweating. Consuming alcohol before or after your workout will increase these and the following side effects but it also has longer term effects such...