Why Calorie Counting Is The Best Way To Lose Weight 

I originally got into nutrition through the fitness industry. I was working at a big gym in San Francisco and met other trainers, instructors who participated in fitness and figure competitions - similar to body building, but without the testosterone ;)

I found that people would train and taper their carbohydrates for competitions so that they were always chasing that “competition body” that looks super muscley and tanned. People who train for these competitions typically spend many weeks slowly tapering their carbohydrate consumption so that they are…

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Mindy Berla
"How Dynamic Warm Ups Can Help Your Body" by Dr. Ben Bagge P.T., DPT, CSCS

What is the purpose of warming up prior to a workout? 
Warm ups are exercises performed prior to competition or workouts to prepare the body for the demands of the upcoming workout. Performing a warm up prior to your workout has several benefits, including:
1. Increased muscle temperature causing more forceful contractions and quicker relaxations
2. Increased blood temperature to working muscles, unloading more oxygen to working muscles
3. Improved joint range of motion…

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5 Tips On How To Be Successful At Creating a Workout Routine

CREATE A WORKOUT ROUTINE: If you have a desk job then you’re probably spending most of your time sitting down. Since the body has evolved over millennia from humans doing physical labor to spending most of the day sitting, it is important that you create a workout routine that includes some kind of flexibility program along with strength and mobility. Because when the body sits all day, it kind of gets stuck in that shape so it’s important to do exercises that include range of motion. For example: a TRX class will include range of motion and strength. A yoga or pilates springboard class will include flexibility and stabilization. 

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Mindy Berla
Fall is Refreshing

Be that morning person this fall! Tues/Thurs 7:30-8:15am. Start your day off right!

In this 45 min workout on the springboard expect 5-10 min of warm up with full body and yoga moves to release tight muscles and stress. The class uses resistance on the springboard to simultaneously strengthen and release the hips, hamstrings and lower back tightness. Free weights are incorporated for lower and upper body strength. Calisthenics are utilized for cardiovascular health such as burpees and jumps and core work is spread throughout the class with planks, abs and obliques. 

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Mindy Berla
NUTRITION TIPS

To speed up your metabolism, eat a light breakfast within one hour upon waking: think whole wheat fig bar with tbsp peanut butter or pre-cooked oatmeal w/ cinnnamon, brown sugar and flax seeds. Not hungry in the morning? This means you might have eaten too much the night before or too close to going to bed. 

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Mindy Berla