The old saying your parents told you when you were a child, “You are what you eat” is still true today. If you are feeling tired, worn down and fatigued then you should be changing your diet. By replacing empty calorie, high fat foods with super foods, you with is a drastic improvement in your energy and overall mood. Super foods are foods that are richer in vitamins, minerals, antioxidants, nutrients, electrolytes, and phyto-nutrients. These foods also contain fewer calories than other foods, while deeply nourishing your body. Below you will find 3 super foods that will boost your energy.

Organic Cacao

Yes, we did say that chocolate is a super food! Unfortunately this does not refer to the chocolate bars in the checkout lane at the grocery store. Organic Cacao is chocolate in its raw, organic form. You can use  cacao beans if you wish, however they are quite bitter. The organic cacao powder, that can be found is most health food stores, is incredible for making desserts.

Cacao is rich in antioxidants, magnesium, iron, chromium, magnesium, zinc, vitamin C, phosphorous, copper, tryptophan, and more. All of the vitamins, minerals, antioxidants packed in cacao makes it great for weight loss and boosting energy.

Goji Berries

Goji berries are a fruit that can be found in Asia and the Americas. It is one of the most nutritious fruits on the planet, containing protein, amino acids, and vitamins: B1, B2, B6, E, and C. The antioxidants that can be found in Goji berries help protect your body from free radicals and the aging process. While the B-vitamins found in the berries are a tremendous source of energy.

Try using the Goji berries to make a breakfast smoothie. It is a great tasting, refreshing, energizing way to start your day.


Kale is basically the top dog of the greens category of super foods. One cup of Kale is packed with more iron than a steak, more than 1000 percent of your daily recommended vitamin K allowance, plus antioxidants that promote bone and regulate blood clotting. Plus it is also an excellent source of dietary fiber and vitamin B6.

Kale is a versatile green that is enjoyed greatly worldwide. One of the greatest things about this super food is when prepared by steaming, microwaving, or stir-frying, very little nutritional value is lost. Making it possible for salads, stir-fries, soups, sausages and more to be enriched with this energy boosting food.

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Without adequate strength training, even the simplest daily activities can seem more difficult. Did your back hurt or twinge a little bit the last time you carried groceries in from the car, or had to carry your son around in the store? Were you sore after moving furniture or lifting bags of fertilizer while doing yard work? Even these simple activities require strength and endurance!

Inactivity Can Cause Muscle Loss

Many people lose muscle and strength with age. However, most of this loss is due to inactivity. When inactive people grow older several things happen. Their tolerance for exercise and physical activity declines, their body fat increases, their muscles decrease in size and become weaker, and their bone thickness decreases. These changes make simple tasks hard and increase the risk of injury. Inactive people also have an increased risk of high blood pressure, diabetes, heart disease, thinning of the bones, and other diseases.

Overload Your Muscles!

Strength training can prevent and even reverse these changes. Overloading the muscle develops strength. Proper strength training makes muscles stronger by asking them to do more than usual. This is called overload and means lifting more weight than one usually lifts. The body responds to this challenge by becoming stronger. Strength training must be done slowly and carefully.

Types of Strength Training

There are several different methods you can use for strength training. One example is weight lifting with barbells. Barbells are one of the easiest methods to build strength. Start light, focus on technique, and add weight systematically. The more weight you have on the bar, the stronger you get. Body weight exercises are another method. These exercises force you to use your own body weight as resistance. Another method is to use machines that balance the weight for you. Be sure that you know what you’re doing when using the machines, because positioning yourself incorrectly or using too much weight can lead to injury. If you need some assistance learning about strength training, Columbus has services that can help!

Start Slowly & Work Hard

It takes hard work to develop strength and muscle potential. A simple beginner program is a full body routine performed 3 times per week. Perform 2 or 3 sets of 8 to 12 repetitions per muscle group. Begin with a light exercise program. Exercise slowly with good posture, full range of motion, and regular breathing. Performed properly, strength training should maintain or even increase a joint’s range of movement. It strengthens bones, muscles, tendons, ligaments, and improves fitness and health. It can also help prevent accidents and injuries and speed recovery when injuries do occur. It improves one’s ability to do everyday chores and activities. Strength training can and should be done for a lifetime. Medical studies show benefits of strength training for people well into their 80’s and 90’s, so it’s never too late to get started!

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 Eating Habits


You’re getting on track – you exercise several times a week and the pounds are beginning to fall off. But exercise is only half the battle against the bulge! The other half: your diet! Eating right is the key to consistent and healthy weight loss. We all know this, so why is it still so tough to make great choices about what we eat?

Most of us let our lifestyles, emotions, and all kinds of thing get in the way of eating right. And in the meantime, as we put off making those decisions, we form unhealthy patterns that become deep-seated habits. Those habits become comfortable, familiar, easy—making them even more difficult to overcome.

Tips To Break Unhealthy Eating Habits
  1. Take an honest look at your diet Sometimes we don’t even realize what we eat each day, or when. It’s often helpful to keep a food journal for a few weeks, so that you can identify your dietary patterns. You may realize that you go days on end without vegetables—or that the base of your food pyramid is made up of ice cream (not the strongest foundation)! After you’ve tracked the trends in your diet, identify the most important habits to change.
  2. Figure out why you eat what you eat Many of us make poor dietary choices because we’re pressed for time, we’re eating to deal with stress, or we have emotional relationships with our food. Identifying these underlying issues is the most important step if we’re going to change them long term. This awareness will give you new control over our everyday decisions because you’ll pay more attention to the foods you choose to eat.
  3. Make changes that are reasonable and realistic for you and your lifestyle Just as you must be honest with yourself about your current eating habits, you also must be honest with yourself as you decide which habits to break—and how to break them. If you’re eating too much red meat, aim to switch to fish on Fridays, or go meatless on Mondays. Smaller changes will be easier to stick with over time, and you won’t feel deprived or resentful about the changes you make.

The benefits of changing your eating habits stretch beyond weight loss. Eating right will give you more energy, improve your overall health, and even make your skin glow. Talk to one of our personal trainers about tweaking your diet to support your weight loss and fitness goals.  To stay up to date and to get daily motivation, please like us on Facebook!

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 Interval Training


What is interval training?

Individuals who are looking to increase the strength of their heart, lungs, and specific muscles of the body will appreciate the benefits of interval training because of how it can help tone the body without straining muscles. Interval training is simply a specific workout technique where an individual alternates between high and low intensity workouts to achieve their desired result.

In general, this workout technique enhances the strength and vitality of all cells in the body because of the amount of oxygen it circulates throughout the body. With this being said, professional athletes, nutritionists, and those who are experienced in cardiovascular exercise actually recommend the use of interval training because of how it influences the cardiovascular system. The more oxygen your cells and tissues receive while using this workout technique, the more effective your workout routine will be.

Interval Training Techniques

If you think that an interval training routine is right for you there are many exercises that you can incorporate into your daily routine. High intensity workouts may consist of running, sprinting, or going up hills or long distances. The general idea behind fast-paced workout routines is to increase the amount of muscles used to reach desired fitness goals, which relies on anaerobic cellular breathing.

Those interval training techniques that are slower in nature may consist of walking or running, which allow you to reach your resting heart rate in a healthy manner. It is important to alternate between high and low intensity workouts to allow muscles to rest while absorbing larger amounts of oxygen so that you do not become fatigued or cause damage to your body.

Interval training techniques can improve the amount of blood that is pumped out of your heart, therefore creating many positive health benefits. Optimal circulation reduces the risk of cardiovascular diseases and high cholesterol that lead to the overall degeneration of the body. However, interval training can boost your metabolism so that you can sculpt your body from the inside out. Additionally, interval training can increase muscle enzyme levels so that muscles can be toned and rejuvenated with each move made. All in all, the more oxygen your body receives the better off your health will be due to consistent workouts using these techniques.

Healthy Reasons to Stick to Your Routine

There are many benefits associated with the use of interval training techniques that can increase the longevity of your cells. If you are interested in ways of maximizing your daily workout routine if you live in Columbus, fitness center professionals are available to meet your needs. No matter what health condition you are in, the right workout routine that focuses on specific parts of your body can benefit you.

Professionals recommend the use of this training routine for those who are serious about getting in shape while minimizing risks of damaging muscles of the body. If you are someone who loves the thrill of new exercises to increase cellular strength and durability, interval training is for you.  Contact us today if you want help learning how to interval train.

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Small Group Fitness


There are a wide variety of ways to encourage you to maintain your training regimen, but small group fitness is one of the best.  It’s not only a great starting point to working out, but it allows you to see how you’re suppose to lift and you get to make friends while you’re in there. Let’s look at some reasons why small group fitness training is good for you!

Benefits Of Small Group Fitness Training

Support System

Having people there alongside you to share in your experience and encourage you along the way is often the difference between a successful exercise plan and one that tends to fizzle out over time. Share your challenges and your successes with your fellow group members and be supportive of their efforts, as well. You get built in support when you’re part of a small group fitness program!

Lack of Intimidation

In a small group fitness class, the intimidation factor is gone and the personal attention from an instructor ensures that exercises are being performed correctly. In addition, the instructor can provide modified movements to cater to a healing extremity, sore spot, or sensitive area. And the enthusiasm and energy that generates from the group environment is still there!

Cost Benefit

If personal training packages are just a little much for your budget right now, small group fitness training provides an attractive alternative.  Small group fitness training classes are a little expensive than one on one personal training classes and you get the benefit of close training too. If you’re looking for small group fitness, our fitness center offer classes just for you!

Small Group Fitness is Fun!

Most anyone will agree that exercising alone can become boring and tedious. When that happens, you’re that much more likely to give it up before you have had the chance to reap the full benefit of the training program. Having other people to talk to and share experiences with while you work out can help you keep going and to have a good time while you exercise.

Accountability and Adherence

Just like with personal training you have the added benefit of accountability with small group fitness. It’s easy to make excuses to yourself and not stay consistent with an exercise program on your own. One of the benefits of small group fitness training is that you have accountability to others in your group.

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