SQUAT VS. DEADLIFT - WHAT IS THE DIFFERENCE?

Chances are you’ve heard you need to include the Squat or the Deadlift, or maybe even both, in your workout routine if you want to develop strong legs and glutes. Both are great compound moves that not only strengthen your legs and glutes but also your entire core.

But what is the difference between the Squat and the Deadlift? Keep reading to find out!

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Ali Deraney
HOW TO HIP HINGE PROPERLY

The hip hinge is a basic human movement that most of us have forgotten entirely! Instead of using our hips to move, we rely on the lower back and spine, which leaves it vulnerable to injury. Learning how to properly hip hinge can help your hamstrings stay mobile and strong, as well as alleviating unnecessary strain on your lower back. The hip hinge is also a foundational movement in lifting, the gym and life. Watch this video to learn how you can use it everywhere!

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Ali Deraney
5 WAYS ALCOHOL HINDERS FAT LOSS!

Many people enjoy alcohol’s sedating influence and it does play a vital role in many of society's traditions and practices. One effect alcohol has, which is not widely discussed, is its impact on body composition. Read to find out more about the hidden calories in alcoholic beverages and how alcohol hinders fat loss!


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Ali Deraney
HOW TO STICK TO YOUR DIET AND STILL ENJOY SUMMER SOCIAL EVENTS

No matter the time of year, sticking to a structured nutritional plan can be a battle of the mind. But the battle can be even more difficult in the midst of summer barbeques and with patio season constantly testing our will power. Here’s how you can have your cake (and ice cream and burgers) and eat it, too - without sacrificing your social life or fitness goals. 

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Ali Deraney
6 WAYS A FOAM ROLLER BENEFITS YOUR EXERCISE ROUTINE

There are many foam roller benefits. The most important reason being due to myofascial release. Myofascial release is no secret in the fitness community. In fact, therapists and masseuses use the concepts of myofascial release to treat athletes and have been doing so for decades. 

Now, with the advent of foam rollers, athletes and fitness enthusiasts can instantly improve their workouts and decrease their risk of injury.

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Ali Deraney
HOW TO INCREASE CALORIE INTAKE AFTER DIET

If you have successfully lost weight, you may be concerned about regaining your weight. Once you reach your goal weight, the job is not over. You have just entered a new phase of your healthy lifestyle--the maintenance phase. Tread carefully as you learn how to add just enough calories to stop losing weight, but not so many as to gain weight. 

Click to read more!

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Ali Deraney
INTERMITTENT FASTING 101 - THE ULTIMATE BEGINNER'S GUIDE

Intermittent fasting (IF) is currently one of the world's most popular health and fitness trends. People are using it to lose weight, improve health and simplify their healthy lifestyle. Many studies show that it can have powerful effects on your body and brain, and may even help you live longer.

This is the ultimate beginner's guide to intermittent fasting.

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Ali Deraney
WAYS TO STAY MOTIVATED TO WORK OUT DURING THE WINTER

 

Motivating to go to the gym during the wintertime isn't easy: It's hard to leave a warm, cozy bed in the morning, and short, dark days sap the urge to work out in the evening. No wonder exercise regimens tend to fall by the wayside. During these dark, cold, and dreary months, though, trainers continue to rise and grind. What's their secret? 

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Ali Deraney
20 LOW-CARB SUBSTITUTES THAT DON'T SUCK

What do mac and cheese, stacks of pancakes, and bowls of pasta all have in common? If you answered, “Umm, they’re delicious,” you’d be right. But they’re also heavy in carbs and can leave you feeling tired and annoyed. Don’t worry, we’ve got you covered. We’ve gathered some of the most notorious carb-heavy foods and found a delicious, low-carb alternative to satisfy any craving.

Find low-carb options and recipes here! 

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Ali Deraney
15 PAINLESS WAYS TO CRUSH SUGAR CRAVINGS

Sugar can become an overwhelming daily temptation that we feel powerless to resist. Instead of occasionally indulging in special-occasion desserts, many of us are straight up hooked on sweets, needing a daily (sometimes hourly!) fix to satisfy our sugar addiction. If you’ve ever found yourself in a sugar-trance, locked onto a doughnut like a heat-seeking missile, you know how potent sugar cravings can be.

See how implementing these research-backed tips will suppress your sweet tooth for good!

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Ali Deraney
SOCIAL SUPPORT - THE SIMPLE SECRET TO WEIGHT LOSS SUCCESS

You can diet. You can exercise. You can have a plan. You can chart your progress. There are lots of ways for you to set and achieve your weight-loss goals, but taking off the pounds can still seem like a struggle. If you are looking to find a great way to keep yourself motivated to lose that fat, incorporate this simple secret into your lifestyle – social support.

Find more about the SOTA 6 weeks metabolic challenge here!

Read more to find out why social support is beneficial and how it is incorporated in our SOTA 6 WEEK METABOLIC CHALLENGE! 

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Ali Deraney
8 REASONS WHY YOU'RE NOT LOSING WEIGHT

When you lose weight, your body fights back. You may be able to lose quite a lot of weight at first, but weight loss tends to slow down or stop altogether after a while. This video looks at 8 reasons why you're not losing weight and how to get things moving again.

Watch this 5 minute video here!

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Ali Deraney
11 HEALTHY HOLIDAY FOOD SWAPS

The key is eating healthy throughout the holiday season and remembering portion control when it comes to your it-wouldn’t-be-Thanksgiving-or-Christmas-without-them foods. For the rest of the courses, all you have to do is make the right choices that will allow you to indulge and enjoy, yet keep you from loading up on the fatty, high-calories dishes that can quickly lead to unwanted weight gain.

Find lower calorie food swaps here! 

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Ali Deraney
5 COMMON MYTHS ABOUT STRENGTH TRAINING FOR DISTANCE RUNNERS

Despite the advancements in our understanding of the role strength training plays in our development as long distance runners, there are still some pervasive myths in the running community about the best way to approach improving running-specific strength.

Like most long-standing myths, the misunderstandings about strength training come from outdated information that has been passed down throughout the years.

Unfortunately, in today’s world where anyone can become a running coach by attending a weekend seminar, and message boards in forums contribute to the spread of misinformation; many runners simply repeat the information they’ve “learned” without regard for recent findings, research and developments in the sport.

Luckily, in this article we're going to dispel some of these myths and hopefully start reshaping how all runners view and incorporate strength training into their running schedules.

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Phillip Schrupp
9 MEAL PREPPING TIPS FOR LONG TERM SUCCESS

It's easy to quote the famous motto: “Failing to plan is planning to fail.” Let's be honest. How many times have you finished work and thought, “I’m too tired to cook and there’s nothing in the fridge. I just I’ll hit the drive-thru”? By planning and prepping, you can help prevent that from happening. And, once you get the hang of it, you’ll be amazed how much time and money you might save. You might even start to see faster results because you’re not getting fries with that. Ya dig? Here are 10 things you can do while prepping that will help you get the most out of this crucial fitness lifestyle staple. 

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Phillip Schrupp
5 SIMPLE TIPS TO BREAK THROUGH A WEIGHT LOSS PLATEAU

Achieving your goal weight can be tough. While weight tends to come off fairly rapidly at first, at some point it seems as though your weight won't budge. This inability to lose weight is known as a weight loss plateau or stall, and it can be frustrating and discouraging. However, several strategies may help you break through that plateau.

Watch video here!

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Ali Deraney
3 REASONS STRENGTH TRAINING BOOSTS YOUR RUN

Too cold to run outside? Read more to find out why utilizing strength training during the winter months can boost running performance. 

Studies have shown that strength training can improve body composition by helping you maintain or increase your lean body mass and can decrease your percentage of body fat, helping you look leaner and burn additional calories. Here's how it works.

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Ali Deraney