One of the most commonly asked questions that we get from clients is...What should I do on my off day [from the gym]?
“Rest days” are extremely important to the recovery and repair process of your body. They allow for muscle to repair and regrow stronger, they help prevent overuse injuries and prevent the negative consequences of over-training. Rest days can also ward off mental burn out.
Just the other day one of my favorite strength coaches made a social media post that went like this,”If you look at your [exercise] programming from 5 years ago and don’t facepalm, you probably need to reconsider your continued education approach.”Facepalm could easily be replaced with, “what was I thinking!?”
While fitness may seem like an odd pairing with “gratitude,” surprisingly the two go hand in hand. After all, not only do we need to get our body right, there comes a point when we realize that we also need to get our mind right. It’s very hard to have one without the other. At The Body Shop Studio, we firmly believe in the holistic approach of cultivating both a healthy mind and a healthy body.
If there’s one exercise that every able bodied person, regardless of age or training level, should have in their routine and be able to perform correctly, it’s the squat. When we mention squats, a lot of people think about a grunting 300lb powerlifter with a fully loaded barbell on their back. This could feel intimidating.
Believe it or not, half of us are likely deficient in magnesium and don’t even know it. If you exercise vigorously, which increases urinary and sweat losses, your magnesium daily intake requirements increase by 10-20%. While the best way to find out for sure is to get a blood test, this mineral supplement is inexpensive, and poses little to no risk if taken needlessly.
Deadlifts find their way into a lot of our clients programs because they can help fix/strengthen many areas of the body. They are arguably one of the single most effective movements you can do; benefiting people from all age ranges, skill levels and with varied goals. If you don’t have any limiting injuries, the deadlift is an exercise you should probably incorporate into your routine. Here are a few reasons we love them:
When it comes to figuring out what to do in the gym, the good news is that there are a lot of things that will give you success getting from point A (where you are now) to point B (where you want to be).
When it comes to reaching fitness goals, one of the most commonly asked questions is, what kind of nutritional/ fitness supplements should I take to help me get there? In some cases, consuming a dietary supplement may give you a slight edge on performance and aesthetic goals. However, the multi-billion dollar supplement industry is flooded with sexy ads that make false promises. It can be extremely overwhelming to make an educated decision on what to purchase. Take a look below at our top five most asked about supplements and whether or not they may be beneficial for you!
When it comes to your diet and exercise program, how important to you is your scale weight as a measure of success?
I’m sure we are not the only trainers who sometimes feel like we spend half our time actually getting people healthier and the other half of the time convincing them they are making positive improvements despite the scale not moving as much as they would have liked.
One of the most commonly cited reasons for failing to exercise is “lack of time.” Unfortunately, sometimes we can be made to feel like if we’re not a complete and total gym rat, we aren’t doing enough!
It’s likely you know someone who has had the diagnosis of osteoporosis or maybe it is something your doctor has put on your radar. This disease, which is characterized by a reduction in the density and quality of the bone, will effect roughly 55% of people 50 years and older. Osteopenia is a similar condition, however, it is the initial discovery that bones are weaker than normal.
This recipe was really fun and had us feeling super nostalgic. After all, who didn’t love Poptarts as a kid???
Full disclosure, this is not the healthiest recipe we’ve ever posted but when you consider the ingredients in a store bought Poptart (see below), this recipe takes it from an ultra-processed food to a gluten free, lower carb treat made with all real ingredients. Enjoy in moderation!
When it comes to the basic, biggest bang for your buck exercises--we love the push-up. After all, a true test of strength is how well we can maneuver our own body weight. If you’re new to fitness or just haven’t yet been able to cross off “doing a full push-up” from your fitness bucket list, it’s time to hone in!
Typically, apartment or hotel fitness centers have limited space to work with therefore, they may contain lighter weights and less equipment compared to your local gym. Some people see this as a challenge to get a good workout in. We have the solution. The truth is that a hotel gym does not have to kill your workout vibe.
Before pressing weights over your head, there are definitely some things you need to know…
The ability to comfortably, and without compensation, put your arms straight up over your head is lost for many people. This is because it is a position we rarely find ourselves in during our daily life.
If you would have asked me 10 years ago, I would have tried to convince you that you NEED to eat breakfast, because after all, it was drilled into me that breakfast was the most important meal of the day. I, myself, was a big breakfast fan and I knew the research.
In a perfect world, we wouldn’t even have to discuss diaphragmatic breathing because it is a naturally occurring process that every human being does naturally. However, as we spend large amounts of time stressed and in active, the muscles in our core and diaphragm weaken and our breath becomes more and more shallow.
This year, I had the privilege of attending The Arnold Sports Festival from March 1-3. This three-day event is held every year in Columbus, OH and hosted by the one and only, Arnold Schwarzenegger. My role at the event was to work the Nutrabio booth, representing, promoting, and selling their products. While I’ve attended many events with Nutrabio over the last five years, the Arnold Sports Festival was by far the most electric.
When it comes core/abdominal training, the plank is usually the go to choice for gym-goers and trainers. However, it is one of the most poorly performed exercises and most people don’t realize they are doing it incorrectly. However, There is a lot of really great ways to do planks and great ways to program them into your workouts.
Every once in awhile, I’ll read a new nutrition study and think to myself, “Yea...no duh.” While this most recent study falls into that category, it serves as a great reminder that our nutritional choices do, in fact, become our biology. With increasingly evolving food technology, food choices and food categories have expanded, making it harder to make good choices. Not only do we have processed and unprocessed foods, but we now have the emergence of an entirely new category of “ultra-processed” foods.
Meet Mark! Mark is the owner and CEO of Nutrabio Labs, which is a supplement manufacturer of everything from protein powder to vitamins and minerals, and a plethora of other products for people who lead a healthy and active lifestyle. Being a good friend of The Body Shop Studio, Mark and I have shared plenty of meals dining out together. A few months ago Mark told me that he has eaten every single meal out at a restaurant for the last 365 days. No meals prepared at home. Moral of the story is that he still manages to look like this...
When it comes to factors that can limit your fitness routine, chronic back pain is high on the list for many. First and foremost, we highly recommend a doctor’s visit to address your back pain and immediately ditching the training motto, “no pain, no gain.” Trying to work through back pain without figuring out what the cause is and how to properly address it, can end in huge setbacks.
Most times when people say, “I’m not very flexible” in regards to not being able to touch their toes, inability to get into a proper deep squat or an overall feeling of stiffness throughout the day, in actuality, it is not really flexibility that is the issue.
It would be wrong of us to completely ignore the marriage between fitness and New Year’s Resolutions by not mentioning the topic in a Facebook post, blog or instagram story. So here it is...our obligatory New Year’s Resolution post!
The key is not just to live longer, the key is to live longer, while maintaining your quality of life. The more and more research that is done, the more clear it becomes that the key to successful longevity is movement. Movement is the key to maintaining activities that you love and our ability to care for yourself. Our bodies are not meant for stagnation.
Although this is not your typical gym before and after photo, it serves as a huge reminder for us about the importance of maintaining adequate hydration. The first photo is our studio plant after three days of no water (oops!) and the second is the transformation it made in just three hours after watering! The truth is that an estimated 75% of us are walking around in a constant state of dehydration.