If you’re new to strength training or a seasoned fitness enthusiast, it’s important to stick with the fundamentals. These essential strength training exercises will give you results in the form of increased strength, lean muscle mass correcting muscle imbalances, promoting balance and stability. Videos are linked for specific examples and form tips.

Humans have evolved eating a varied diet, so as long as we are getting our fat from a variety of whole, natural food sources, we can rest assured we’re generally consuming healthy ratios of the different fatty acids, and receiving the benefits.

WHAT GOOD does it do?

(Healthy) Fat in our diet:

Provides fuel for energy

Increases metabolism!

Supports brain health

Supports a multitude of cellular functions and cellular health

Helps you stay satisfied and feel full, aiding wight loss goals by avoiding the need for snacks.

Fats help our bodies make hormones, cell membranes, and immune cells.

Does not trigger insulin, our body’s storage hormone

Study after study is showing that diets higher in naturally occurring fats, as compared to higher carbohydrate diets:

- Increase weight loss

- Reduce heart disease

- Lower incidents of diabetes

- Reduce obesity

Carbohydrates are essential for life! The brain alone requires about 130g of glucose per day for basic functions. Carbohydrates provide us with necessary energy for both voluntary and involuntary processes in the body.

As is the case for all macronutrients, different individuals need different amounts to thrive. A high carb ratio may work well for people who are extremely active, or people who do not tolerate protein and/or dietary fats well. Conversely, many people, especially those with blood-sugar concerns, will not tolerate higher intake of carbs.

Regardless of whether you eat a lot or a little, when it comes to carbohydrates it’s important to know a little bit about different types of carbs, and what happens in the body when you consume them.

Finally a system for tracking portion sizes that won’t make you crazy counting macros, measuring food, or tracking calories. If you’re interested in maintaining a healthy weight in a sustainable way, check out this method for knowing how much to eat. It’s fully adaptable for different goals and body types, whether you’re wanting to gain muscle or lose fat. I hope it helps you feel more empowered to eat without stress!

This is the breakfast option I come back to over and over again when I want sustained energy, and don’t want to get hungry between meals. Best of all I can prep it ahead for efficient mornings!

We don’t benefit from our workouts unless we adequately recover! Exercise causes stress to our body and nervous system. Learn how to assess how much recovery your body needs, as well as tips, strategies, and action steps you can take to support your body’s recovery starting today!

Would you like to burn more calories while you sleep? Feel and look younger? Resist disease? Be happier? Live with less pain? Strength training is probably the answer.

Studies reveal that the intensity of physical activity matters more than the duration of the activity. So if you are struggling to find an hour to go to the gym, now may be the perfect time to try high intensity interval training, otherwise known as HIIT.

You could choose to ignore all the other aspects of wellness (although I don’t recommend it!) but one thing’s for sure: we all have to eat! If feelings of overwhelm or confusion about diet popped up, you are not alone.