Have you ever wanted to know more about pre-workout supplements? Or maybe you just want to know what’s in them and what they do for you? It’s important to know what they are and what brands are out there. You NEED to know what you are consuming! Some companies aren’t specific about where they get their ingredients. Others slap caffeine into their product and call it a pre-workout supplement, when in reality it’s just giving you energy without the important benefits of different ingredients. But, maybe you don’t need all those other ingredients. Doing research about the products you want to use is the best way to find out what you are consuming and if it is a reliable brand. Here is a list of ingredients that are typically found in a pre-workout supplement: Caffeine: This is ... View Post
Diastasis Recti
Have you ever seen the term Diastasis Recti floating around? There are plenty of Pinterest exercises focusing on getting rid of it. At first glance, it may not seem like a big deal, but Diastasis Recti is a common condition. Diastasis Recti is a condition where the large abdominal muscles separate. The rectus abdominal muscles -- “six-pack” muscles -- are a pair of long, flat, muscles that run vertically down the anterior side of the abdomen. These muscles are important good posture; they protect the internal organs and stabilize the core. In Diastasis Recti, these muscles have separated, leaving a gap or tear in the abdomen. This condition is common in pregnant women or women who have given birth multiple times. Diastasis Recti doesn’t just occur in women. It can effect middle-aged ... View Post
Motivation where art thou?
I think we all have read our fair share of articles on ways to stay motivated when it comes to exercising. All have great ideas and ways to keep us motivated, but why don’t they seem to work? For me, I stay motivated for about a week until it usually fades away. Some of us are motivated by wanting to fit into that cute dress, or trying to look good for an upcoming event. I’ve always wanted to be motivated by things other than knowing I have to be in my swimming suit in public. Here are the top three things that work for me: Accountability: I will wake up every morning to go running if I know someone will be out there waiting for me. A workout partner is always a good idea, whether that’s your spouse, a neighbor, or a family member. Set goals, goals and more goals! These goals ... View Post
Packing in the Protein
Veggie Loaded Baked Potato from our PURE FOUR Challenge Purchase here and take $5 off with code: GTUPUREChallenge Do you ever feel pressure to live up to the amount of protein everyone seems to be consuming? Don't get us wrong, we love protein. Protein keeps you feeling fuller, longer. Plus, it has the highest thermic effect compared to carbohydrate and fat. We love making protein bites. But, we aren't big on adding powder to everything! You may be relieved to know, that we may not need as much as we think we do. The Dietary Reference Intake for protein currently is 0.8 grams of protein per kilogram of body weight. The average sedentary male should have around 56 grams of protein and the average sedentary female around 46 grams per day. Now, this reference can be controversial among ... View Post
PURE FOUR Challenge with Good Things Utah and iFit
Click HERE to purchase the PURE FOUR Challenge - take $5 off with code: GTUPUREChallenge We are excited to be teaming up with Good Things Utah and iFit for this October challenge. At the end of the month, one lucky winner will win the C2950 treadmill + an amazing PFPF prize pack! CHALLENGE DETAILS: ⁃Complete daily 60 second exercises ⁃Complete weekly nutrition goals ⁃Check out @goodthingsutah Facebook page for videos ⁃Download calendar on our blog ⁃Show us you're participating by using the hashtag #GTUPUREchallenge ⁃Purchase our PURE FOUR program - four weeks of delicious meal plans, recipes, and shopping lists + workouts. Use code: GTUPUREChallenge at checkout to save $5! This plan is ONLY $25!!! Follow along with this calendar! PureFour Program Calendar ... View Post
Intermittent Fasting
Hey friends, have you ever heard of the term intermittent fasting? You may have seen the #IF floating around Instagram. And who knows, maybe you heard people like Beyonce and Ben Affleck have tried it and so you wanted to do some more research? Well one thing is for sure, intermittent fasting is not a diet, but rather a style or habit of eating. It is a broad term that describes a way to manipulate eating times. Essentially, you are limiting the time at which you eat to an 8-10 hour window. That means you are going without food anywhere from 12-16 hours. For example, eating from 2pm to 10pm and fasting until the next day at 2pm. That may seem like a long period of time to be going without food! Depending on your sleeping schedule you may be fasting for almost 10 hours ... View Post
Spotlight: “Fitness” Made Me Infertile
We are so thrilled to be sharing Sarah Romero's story directly from her blog. I’ve contemplated for many months if I should publish this or not. It’s a story I’m not necessarily proud of, but at the same time, I am proud because it’s my journey and I’ve come a long way. Besides, if my experience can help just one soul out there, it’s worth the vulnerability of exposing this to the world. So here goes nothing. Put your seatbelt on, because this one is quite the ride. For the past ten years, I’ve been slowly killing myself. Weapon of choice? Kale and running shoes. No, really. This is true. The ironic part? I thought I was the healthiest human in the world. I was toned, I had a six pack, I never skipped my 5-mile daily run, and I did crunches and push ups every night before ... View Post
Fitspo: Harmful or Helpful
Fitspirations in Popular Media: Helpful or Harmful? The word "fitspiration," the portmanteau of "fit" and "inspiration" may have only been coined recently, but the phenomenon has been going on for quite some time. According to an Huffington Post article, fitspiration or fitspo for short represents success stories and photos that encourage people to live a healthier, more active lifestyle. The message seems to be good on the surface. After all, it encourages people, particularly women, to get fitter. Furthermore, it is a step up from "thinspiration," a dangerous trend that effectively pushed the message that "thinner is better," which led to girls worldwide suffering from eating disorders such as anorexia nervosa and bulimia. The Campus Trainer referred to a 2010 study, ... View Post
Patriotic Collagen Pops
These pops might look intricate, but they are super easy. I have been loving collagen in place of whey protein. Whey protein has it's benefits. However, I find that when you do too much (and I believe many people do too much - people add protein to EVERYTHING) it impacts digestion and skin. I will post more about my (hopefully previous) skin issues later - I was having major issues with it for a good 6-8 months. Post-nursing hormone regulation + self-care, cutting down on whey and using more collagen, and Beauty Counter have all combined to change my skin for the better. Fingers crossed. For now, lets talk collagen! My favorite brand is from Primal Kitchens. It tastes delicious. I order through Thrive Market - I find that they have amazing prices. I get a lot of healthy snacks and ... View Post
Do you really need to weigh your food? A Science Experiment
Last week, I went back to my chemistry lab days and conducted a little experiment. I purchased a food scale. I don’t use those. Maybe I have a very innate sense of portion sizes. I do believe it is part of a Dietitian’s job to educate on realistic portion sizes in a practical way. Companies even sale “food portion kits” to help demonstrate. Or, maybe I’m just lazy. But two things I know for sure, weighing my food is not a priority of mine. Furthermore, I don’t care to get the exact, down-to-the-decimal measurement of my food because I do not believe it is necessary. Nor do my physical goals match that of most bodybuilders who use this method. More importantly, I do not want my children to see me weighing my food. Now, you probably think that is ridiculous. I have mentioned it quite a bit ... View Post
6 Fitness myths
Here are my most commonly asked "myths"about fitness and training: 1. Strength training will make you bulk up. TRUTH: A lot of my clients say the word "Tone" they would like to be toned-see definition in their body. Well to do that you need to lift weights. It's pretty hard for women to bulk up from a normal strength-training routine because they don't have as much testosterone as men. In fact, if weight loss is your goal, strength training can actually help you lean out, but you have to keep your nutrition in check, too. Muscles are metabolically active the more lean muscle you have, the more calories your body will burn at rest. So lifting weights is a good way to go! 2: You can focus on losing fat from certain body parts. TRUTH: Unfortunately, we can't spot train. Fat cells ... View Post
Six Weeks to Stronger
We started together in January 2014. Right from the beginning we knew we wanted to offer real and practical programs for everyone. Following our first two successful programs: The 10 Week Transformation and The 21 Day Pure Challenge - we wanted to do some type of strength program. Seeing that it was gaining popularity at the time, we couldn't ever come up with something that wasn't too trendy or didn't compromise our values. We wanted to stay true to our real + practical brand. Plus, we both grew and nursed babies - the timing wasn't great. Fast-forward to today. Four years later, a test-group completed, and many others completing on their own - people are loving it! We created Six Weeks to Stronger not to focus on weight loss, not to becoming ripped - although both could potentially ... View Post
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