24 hour gyms

Do You Push Yourself Hard Enough in Your Workout? How to Tell

I love using a 1-to-10 scale. It’s a fast way to get a read on just about anything, and exercise is no exception. During appointments with clients, I use a 1-to-10 scale to check effort and intensity throughout all parts of the workout.

The rating scale on a strength move goes like this:

1-2: Very easy; don’t really feel it.

3-4: Feels good; I could do this for a while.

5-6: Feeling it start to burn.

7-8: It is burning at an increasing rate.

9-10: It is very intense, with a deep burn; I’m not sure how much more I can do.

The Easiest Guilt-Free Cookies

No measuring necessary for these cookies, just throw the ingredients into a bowl and tweak each amount until you have a good, thick cookie consistency. Roll into balls and bake at 350 for about 8 mins and enjoy 2 after dinner for a guilt-free treat!

 

1 mashed banana

1 egg

About 1 tbsp coconut oil

1 scoop powdered peanut butter

A scoop of real peanut butter

Pinch of coconut sugar

1-2 cups Oat/whole wheat/almond flour (your choice)

Pinch of salt

 

 

 

 

4 Ways To Boost Your Metabolism

Having a properly functioning metabolism is the key to weight loss, if you are working out and eating properly and things aren't budging the way you'd like check these 4 tips below

1. WATER WATER WATER. Staying hydrated is so important for literally every bodily function, and metabolism is high on the list. Drink half your body weight in ounces every single day

2. More protein and vegetables, less processed foods. Its simple, eat REAL food that your body can break down easily and use for energy, muscle recovery, and healing itself. If your body is too busy working overtime on digesting junk 'food' it is going to put the metabolism on the back burner

3. Strength Train. The more muscle mass you have on your body, the more calories your body will burn just sitting around. Score!

A Total Body Workout Move To Try This Week

With either two dumbbells or a barbell begin in a dead lift, and upon rising, squeeze the glutes and simultaneously bring the weight up into an upright row

Back down into a dead lift and begin the move all over again. Repeat 20 times and feel the burn tomorrow!

You're working the hamstrings, lower back, shoulders and traps with this move!

Total Body On The Tire

1. Tire Flips-Total Body

For a different type of full body move try flipping the tire!

Begin in a squat while you pick up one end of the tire and as you raise use your arms to flip the tire over, pushing hard and fast.

Remember to keep the core tight the entire time.

Flip it across the room and back to get your heart rate up 

 

2. Step-Ups-Lower Body

With or without weight, use the tire to step up one foot at a time, 10 reps each leg.

The tire is soft and a great introduction to step-ups, once you're comfortable you can graduate to a box jump on the tire!

The stepping up movement will work the hamstrings and glutes 

 

Weight Loss Plateaus

Working out and eating right are tough as it is, and I'm sure all of us have experienced a plateau in our weightloss journey at one point or another. Plateaus happen when we start to lose weight for a number of reasons, you may be cutting calories, therefore your metabolism may have slowed a bit, maybe you were stuck on the same weight for a week and decided to give up, or maybe you are going up and down on the scale daily due to water weight. 

 

A great way to bust out of a workout plateau is to switch up your daily routine at the gym. The same goes for your diet, just like doing the same moves over and over, your body gets used to the same foods, and after awhile will stop responding.

Introduce new produce, different meat and different grains. Start eating breakfast if you normally don't. Eat at different times of the day than you normally do. You get the picture, just change things up!

3 Snacks To Help The 3pm Slump

Yogurt Bowl

By choosing plain Greek yogurt you are getting tons of protein without all the added sugars, helping this snack fill your belly and avoid a crash. Choose full fat or non fat- your preference, and top with berries for antioxidants, energy and low sugar, and nuts or seeds for quality fat and a crunch in place of processed granola. My favorites are hemp hearts (a complete plant-based protein) and pumpkin seeds for magnesium (energy) and zinc (better mood, sleep, and eye sight).

Green Smoothie

Sneaking More Veggies Into Your Day

Breakfast

Green Smoothies- add spinach, kale, chard, frozen cauliflower, or zucchini to fruit smoothies or protein shakes 

Zoats-shred and lightly sautee some zucchini then stir it into your oats while they cook. Add cinnamon and vanilla and you've got zucchini bread oatmeal! Do the same with shredded carrots for carrot cake oatmeal

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