Have you heard of HIIT? HIIT stands for High-Intensity Interval Training. “High intensity” means moving your muscles fast and intentionally in order to get the heart rate high. It doesn’t have to be HIGH IMPACT, like jumping, to be high intensity. Your feet never have to leave the ground to do something with intensity. “Interval” means a period […]

“The problem is, we keep treating movement like it’s optional. Moving your body is NOT optional.” – Jessica Duke CPT (that’s me) Bodies are designed for movement. The body becomes sick without movement. But it doesn’t have to be fancy movements with fancy equipment and a gym membership. There are tons of bodyweight exercises that […]

When a boxer has a weigh in a few hours before the big fight, they are at their weakest point. They have been doing everything, including dehydrating themselves, to cut enough weight to make their goal. When you see a bodybuilder doing a show, it’s the same story. They have been doing HOURS of slow cardio, […]

Every small movement you make, every time you raise a coffee mug to your mouth, every beat your heart makes, happens because some muscles contracted. It’s fascinating, if you stop to think about it. Our muscles are like rubber bands: they lengthen and contract over and over as they take us through our day. But […]

It’s not just an urban legend that the first place you gain weight is the last place you lose it. It’s actually true, and here’s why: the fat that a person gains first (for females, usually butt and thighs, for males, usually around the stomach) has been there a while so it has had time to get […]

Here’s a question I got the other day: “I’ve lost 30 pounds but I haven’t lost any pant sizes. What gives? I have some cute jeans that I want to wear but they still don’t fit!” This is a tough question because everyone is different. There is no magic number of pounds that equates to […]

The difference between a protein shake and a smoothie is pretty straightforward: protein shakes have protein in them, smoothies generally have very little. Smoothies are usually full of fruits and vegetables. And protein shakes usually have protein powder in them for about 20-30 grams of protein per shake. You can make a smoothie into a protein […]

You may have noticed that the field of nutrition is constantly shifting. One week, eggs are bad for you. The next week, a new study shows that eggs are good for you. The same is true for red wine, coffee, chocolate, etc. As personal trainers, it’s our job to sift through the scientific studies and […]

When meeting new people in social gatherings, the question of “What do you do?” usually comes up. When I say “I’m a personal trainer,” I always get the same response: “Yeah, I need to start working out.” Every. Single. Time. That phrase, “yeah, I need to start working out,” is one that many people say […]

Have you been trying to lose weight, really watching your diet, getting more exercise and still not seeing results? Or maybe you are suddenly gaining weight and you’re not sure why? Check your sleep! About 35% of United States adults are getting fewer than 7 hours of sleep per night, which is considered “short sleep.” And sleep may be the […]