I’ve made quite a bit of progress this last week. I now seldom have the sciatica pain down my leg. There is still some soreness in the left hip and S.I. joint but at least the nerve is not being squished. My easy rides are up to an hour, which is plenty enough for relaxation….
You won’t notice a great deal of difference if you stop taking creatine for a week. Your body and muscles will typically become saturated with creatine after around 3 weeks of supplementing approximately 5g a day. It also takes up to 3 weeks for these creatine stores to leave the body once you discontinue using…
When it comes to fitness, the neck is often overlooked, despite its crucial role in posture, stability, and injury prevention. Strengthening your neck muscles can enhance your overall fitness and athletic performance, and a neck harness (also known as a neck strap or head harness) is one of the most effective tools for the job….
How Many Rest Days Between Workouts? When you’re laser-focused on your fitness goals, it’s not unusual to let “rest days” sink to the bottom of your priority list. But recovery is just as integral to physical health as workouts themselves—they help build strength, hone performance, and lower your risk of injury. So, how many rest…
Whether weight loss is your goal or not, we’re willing to bet you’ve given some thought to the power of protein and whether protein supplements can help you reach your goals. We get it; time is tight and quick fixes, like a protein supplement, are easy, convenient, and ready to go when you are. But,…
Our team is continuously impressed by our LSF community. All the women in this community worked their butts off and we’re so proud of each and every one of you! You all finished this 6 week challenge so strong and your transformations, inside and out, were INCREDIBLE! Thank you for pushing yourselves and our community…
I stumbled across a reddit thread that really grabbed my attention. Somebody asked “What was the ‘one thing’ that finally made weight loss work for you?” And this question had 5,400 replies (and counting). Some of the answers involved environmental changes or changing how they prepared their food: “Pouring snacks into little ramekins to eat…
If your goal is to PR a marathon, climb a mountain, or crush your coworkers in the annual office plank competition, you need to understand type 1 muscle fibers and how to build them. Of the two primary types of skeletal muscle fibers, type 1 muscle fibers (a.k.a. “slow-twitch” muscle fibers) are more endurance-oriented and are…
I, along with a lot of friends my age, can have trouble sleeping at night, especially when waking up in the middle of the night. This can be made worse by “nocturia” or having to get up to pee one or more times per night, which is common among older folks. This can lead to…
You shouldn’t have to buy new clothes specifically for bulking. Realistically, lean bulking takes a lot of time, and when done correctly you’re unlikely to add more than 2-3lbs of muscle mass per month. Most people should be able to fit comfortably into the same clothes with a 10lb muscle gain. However, if you are…
While there’s more to getting to peak performance and physical fitness than working out, the work you put in at the gym is only half the battle. Post-workout recovery is a huge part of how well you do at achieving those fitness goals. Proper rest, good food, and fluids can help a ton if you’re…
How to Use Resistance Bands One of the most inconspicuous workout supports you’ll find among fitness devotees, resistance bands pack a surprising punch. As highly portable space-savers, resistance bands can be a breeze to store in your gym bag—and a beast to use while you train. Whether you want to increase total-body strength or take…
Sharing a roundup of some of my favorite post workout snacks and ideas for fueling around your workouts. Hi friends! How’s the morning going? I hope you’re having a great one so far! I’m over here editing podcast content and have client calls the rest of the day. For today, I wanted to chat a…
When you’re working toward nutrition and wellness goals, the holidays can be tricky. How do you find the right balance between getting the nutrients you need to succeed and enjoying your favorite food traditions? Fortunately, this low-sugar pumpkin pie from food creator Kelton Maloy helps you hit those macro goals and enjoy the traditional taste…
Are you a HUGE Fall girlie like me??? If you are, then I know you LOVE Pumpkin Spice Lattes. Unfortunately, what usually comes with the sweet delicious pumpkin spice taste, also comes boat loads of sugar, calories, and things that just aren’t good for you. Now I know you might be saying but it’s just…
It’s been a while since I’ve felt this uncomfortable. I had an empty afternoon last week and saw Speak No Evil (trailer here), a horror/suspense film about a family who goes to visit another couple they met on vacation. And shockingly, things don’t go as expected. If you saw the “Dinner Party” episode of The…
A contrast bath (or contrast water therapy) is a technical term for a hot bath, followed by a cold bath, followed by a hot bath, then a cold bath (repeated for about 20 minutes). This recovery modality could be more advantageous than just an ice bath if you’re looking for serious recovery benefits, like reduced…
I saw my new orthopedic doctor for the first time today (my previous one had retired). I got surprising news: I have sciatica from my back (not the hip, such as piriformis muscle). An mri of my back shows bulging lumber disk and spinal stenosis, right where the sciatic nerve comes out on the left…
Yes, you can do cardio on rest days, although this does depend on your overall goals. Light cardio sessions on your non-weight lifting days can actually speed up the recovery process. However, super-intense cardio may actually impact your ability to lift weights the next time you’re in the gym. An example of the difference would…
As a certified fitness coach, I’ve encountered this question frequently: Should I adjust my eating habits on days I’m not working out? The answer depends on your fitness goals, energy needs, and personal preferences, but the principle is clear—your nutrition should always support your overall well-being and performance. In this post, we’ll explore whether and…
What to Wear to the Gym Whether you’re getting ready to make working out part of your life, or you’re simply looking to upgrade your current athletic attire, you might be wondering what to wear to the gym. No matter the activity, your clothes should help you accomplish your goals—not get in the way of…