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Track & Reduce Your Calories
Posted by: Carlo Varquez, M.S. - June 10, 2019Decreasing your calorie intake may be the most important factor when it comes to weight loss. Remember, losing weight is the simple process of calorie expenditure greater than calories in. If you aren’t eating fewer calories than you expend, then you will not lose fat. An average woman needs to eat about 2000 […]
Read MoreTips for a Great Running Season
Posted by: Lauren Biernacki - June 1, 20191. Switch out your worn out gym shoes. For a runner doing five 3-mile runs per week, that comes out to a new pair every five to six months. According to some researchers, running shoes should be replaced anywhere from 300 to 500 miles after the first wear. 2. Set small, achievable goals. Break […]
Read MoreHit a Plateau in Your Workouts? Try This Technique
Posted by: Mika Lemire - May 23, 2019Topics in exercise physiology: bilateral deficit There are a number of topics in exercise science that continue present us with more questions than answers. One such is the bilateral deficit phenomenon. To break down the bilateral deficit, it may be easiest to start by breaking down the words. “bilateral deficit”. “Bilateral” […]
Read MoreDelectible Drink & Dessert for Mom on Mother’s Day!
Posted by: Annie Scott RD, LDN, MPH - May 12, 2019One way you can show your love and appreciation for Mother’s Day is to take charge in the kitchen. Give the mom/s in your life some relaxation, goodness and heart health all at the same time. For all the hard work they do on a daily basis, there should be at least one day to […]
Read MoreKnow your Macronutrients: Carbohydrates: Is it Good or Bad?
Posted by: Carlo Varquez, M.S. - May 6, 2019There is so much conflicting info on carbohydrates. You will see one article on the Internet that a no- carb diet (like Keto) is great! You would tell your friends you are trying keto, and they tell you that you need carbs as fuel. So now what do you think? What is a Carb? […]
Read MoreHow Do You Handle Stress?
Posted by: Karen Bobos, MSed - April 29, 2019As we come to the end of Stress Awareness Month (April), it’s important to educate and acknowledge not only how stressed some of us are, but how we handle that stress. Stress is defined as a state of mental or emotional strain or tension resulting from adverse or very demanding circumstances. According to a 2017 poll […]
Read MoreHeart Rate Zones are Bunk
Posted by: Mika Lemire - April 5, 2019I will cut to the chase here, the idea of the “fat burning” heart rate zone is bunk. Do you recall being in gym or physical education class, and seeing a poster on the wall which appears to elucidate the benefits of different heart rate training “zones”? Or are you otherwise convinced that […]
Read MoreSpend St. Patrick’s Day with an Irish Maid
Posted by: Karen Bobos, MSed - March 15, 2019Irish Maid Cocktail Recipe (makes two 8 ounce drinks at 192 calories each) Ingredients: 2 ounces Irish Whiskey 3 slices cucumber 1 ounce elderberry liqueur 0.75 ounce fresh lemon juice 0.75 ounce honey simple syrup ice Instructions: In a shaker, muddle 2 slices cucumber. Add whiskey, elderberry liquor, lemon juice and honey syrup […]
Read MoreBelieve It or Not . . . Summer is Coming
Posted by: Karen Bobos, MSed - March 9, 2019Staying Motivated at the End of Winter As we enter the third week of March and what feels like the millionth month of winter, many of us are feeling “defeated” when it comes to being motivated to stay on top of our workouts. In Chicago, our temperatures are barely above freezing temperatures, […]
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