Is It Better to Exercise on an Empty Stomach?

It turns out there may be something to the gym floor “bro science” of exercising on an empty stomach to fire up that coveted fat-burning metabolism. Research published in the March 2017 edition of the American Journal of Physiology–Endocrinology and Metabolismshows that eating versus fasting before a workout can affect gene expression in adipose tissue (your fat stores) in response to exercise. Read more

The Physiology of Fat Loss

From the fat cell to the fat furnace, find out exactly what causes the body to burn fat and find out why fat may seem like the enemy of civilized people—especially sedentary ones. Yet we cannot live without it. Read more

Breathing Exercises to Reduce Stress

To effectively combat stress, we must activate the body's parasympathetic nervous system, which is known as the relaxation response. The prime goal of this response is to trigger the "rest and digest" response and bring the body back to homeostasis following fight-or-flight. Learn how to reduce stress with these six simple breathing exercises. Read more

Fight Aging by Training the Brain

Adding mental exercises to physical training can go a long way toward helping people age gracefully. Research backs this up. Because the brain controls the body (and not the other way around), brain training adds an often-overlooked opportunity to improve quality of life for almost everyone. Read more

Nutrition by the Handful: An Alternative to Counting Calories

While calories do count, it has become clear that counting them won’t help most people over the long term. However, we still want clients to be aware of how much they eat each day—and be able to easily adjust their intake to reach their goals. Fortunately, there’s a better, simpler way. So put down the calculators. Put away the food scales. Turn off the calorie-counting apps. It’s time to stop counting calories. Read More

Functional Fitness for Pregnancy

A woman’s body will change more in 9 months of pregnancy than a man’s will in his lifetime—and she needs an exercise program to match the transformation. So says maternal exercise expert Farel Hruska, national fitness director of FIT4MOM® (formerly Stroller Strides®) in San Diego. “The biomechanics of motherhood are ... Read More>

Healthy Bones and Plant-Driven Diets

Many people embracing a more plant–based diet worry they’re setting themselves up for nutritional shortfalls that will weaken their bones. Where will they get their calcium—the best–known nutrient for bone health—if they’re avoiding dairy? And what about other bone builders like high–quality protein and vitamin B12, which are readily available in meat? Read more

Sample Class: Functional Strength for Older Adults

Baby Boomers are constantly bombarded with promises to lift, tighten and rejuvenate their bodies and “turn back the clock.” Truthfully, fitness professionals roll back the clock for older participants! When you improve strength and stability, you increase functionality and combat the effects of sarcopenia (age-related muscle loss). Learn more

Banana Oat Greek Yogurt Muffins

Ingredients - 1 cup plain Greek yogurt (Chobani is thick and works well) - 2 ripe bananas - 6 egg whites and 2 whole eggs - 1 cup quick oats flour (or old fashioned) - ¼ cup Stevia - 1½ tsp. baking powder - ½ tsp. baking soda - ½ cup dried blueberries - 1 scoop vanilla whey protein - ¼ cup almond milk Instructions 1. Preheat oven to 325 F and prepare a muffin pan by spraying cavities with cooking spray or lining them with paper liners**. Set aside. 2. Add all ingredients except for cranberries and sliced almonds to a blender or food processor and process on high until oats are broken down and batter is smooth and creamy.. 3. Pour batter into prepared muffin pan, filling each c

Spinach & Garbanzos

Ingredients: 2 tablespoons olive oil 1 large onion, thinly sliced 1 1/2 cups canned garbanzos (chickpeas), drained 1 pound spinach 1/2 cup minced fresh dill weed 2 lemons, juiced salt and pepper to taste ​ Directions: 1. In a large skillet, heat olive oil over medium heat. Add onion, and saute until soft. Add chickpeas, and toss to coat in oil. 2. Clean spinach and cut away thick stems; add undrained spinach and dill to skillet, and cook until spinach is tender. 3. Stir in lemon juice, and season with salt and pepper to taste. Serve warm. Nutrition: Calories: 110 Fat: 4 g Protein: 8 Carbohydrates: 12 g Fiber: 4 Sugar: 0 Prep Time: 10 Minutes Cook Time: 15 Minutes Servings: 8

Postpartum Core Support

After having a baby, many women decide to head back to group fitness classes, hoping to get their “bellies” back in shape. While traditional crunches may not be appropriate, this is a time to “rebuild” the core, along with doing other supportive activities. Read more

ACE Healthy Cooking Tips

Eating healthy doesn't have to be time-consuming. Take healthy treats on the go, or enjoy them at home after only a few minutes of preparation. Read more

Caloric Cost of Physical Activity

When it comes to managing a healthy body weight or achieving specific weight-loss goals, it is important to monitor both the number of calories coming in through dietary intake and the amount of calories being burned through physical activity. Read more

30-minute Lunch Workout

Get a quick workout in before work or get the most out of your lunch break with this 30-minute, no equipment workout.Read more

8 Ways to Add More Movement Throughout Your Day

Finding time for a full workout can be tough, but fortunately you can get a lot of health benefits from short bouts of activity spread throughout your day. Here are 8 ways to add small bouts of physical activity to your day that can help you burn additional calories and improve your health. Read more

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