Do You Have to Cut Calories to Lose Weight?

It’s true.  You do have to reduce the number of calories you consume to lose weight. It doesn’t make sense that you can consume a surplus of energy and not gain some weight. Reducing calories doesn’t have to be torture. It doesn’t have to mean doom and gloom for your social plans.  It just means you should be a little …

The Truth About Food Labeling

“Fat Free” has been a popular phrase in the diet foods conversation since the early 1980’s but what that actually means and how fat free foods impact you nutritionally is a little obscure.  The FDA allows any food with .5 grams of trans fat or less to claim “0 grams trans fat” on the label.  Also, with small portion sizes …

How To Train For A 5 or 10K

Too often in our training, we run the same course at the same pace at the same time of day. Don’t get me wrong, routine is good—essential, in fact, if you want to stay with a long-term running program. But too much of a good thing is too much of a good thing. You need variation, and running a 5 …

Where Do Food Cravings Come From?

To understand where cravings come from, first we have to understand what they are.  A food craving is a state of heightened eating motivation that is directed at a specific food. It’s not the same as hunger, which is not specific but motivation for calorie-containing food in general. Craving and hunger are distinct motivations that emerge from different brain circuits …

Anatomy of a SHIFT Class

Here are just some of the exercises and muscle groups we work in our SHIFT classes! Bridge Pose relieves menstrual discomfort when done supported? It also stretches the chest, neck, and spine, calms the brain and helps alleviate stress and mild depression. Other benefits include stimulating abdominal organs, lungs, and thyroid, rejuvenates tired legs, improves digestion and helps relieve the …

Learning to Make Time for Yourself

Is anyone not busy?  One of the side effects of our fast-paced, technology driven society is we don’t have enough time for ourselves.  We’re so busy with work, school, children, businesses, friends, and family that we don’t get our much-needed alone time. We know instinctively it’s about making ourselves a priority.  When you make yourself a priority you make time …

Keys to Staying Hydrated

We all need fluids in our body to live and function normally.  Staying properly hydrated is a little more work than trying to drink 8 to 12 glasses of water a day. We get thirsty when we need more fluids.  It’s the simplest sign you need to drink water or another hydrating fluid.  Not drinking enough fluids leads to dehydration.  …

Gyms and Germs

As we head into the beginning of flu season, it’s time to think about staying healthy!  Unfortunately, many gyms and locker rooms are a perfect environment for harboring  nasty buggers such as staph, strep, and MRSA. From sneakers tracking in dirt and other matter, which harbor organisms that can give you stomach flu and hepatitis A, to gym equipment that …

The Importance of a Good Night’s Sleep

While researchers don’t know exactly why we sleep each night, sleep is a vital part of everyday health and well-being. A good night’s sleep makes us feel vibrant and energetic while a poor night’s sleep leaves us sluggish and lethargic. According to the Journal of the National Sleep Foundation adults need 7 to 9 hours of sleep a night depending …