In general, superfoods are foods that are packed with nutrients and antioxidants that have many benefits for your health. Spinach definitely falls into this category. What you may not know about spinach is how its many amazing properties can help fight the symptoms and signing of aging. Yes, really!

A cleanse, which can often be called a detox, assists the body in removing toxins. It generally consists of drinking juice or smoothies along with fasting. Your body does have a natural detoxification process which happens in the kidneys, liver and digestive system. But a cleanse is an excellent way to help out the body and speed up the detox process.

Have you ever been told by someone - a family member, a friend, a colleague, or even your doctor - that you should try being less stressed?

Makes you want to scream, doesn’t it? Like you can just turn stress off like a light switch. Like the stress is even up to you and not caused by 62 million outside factors over which you have no control.

Spring is not quite here, but with the crazy weather changes we have been having in the Northeast these past few weeks, it seems everyone’s allergies are arriving early.

If you don’t want to spend the next two or three months popping antihistamines like they are going out of style, or next to your air purifier on your couch resenting everyone not cursed with an allergy in Spring, we are here to help.

As February draws to a close, I'm reminded of two significant aspects of this month that have deeply shaped my journey: Black History Month, celebrating achievements and resilience, and National Heart Month, highlighting the importance of heart health.

Every time a study is conducted, the link between diet and heart health grows stronger. What you eat can influence almost every aspect of heart health, from blood pressure and inflammation to cholesterol levels and triglycerides. Here are some of our favorite foods which all have benefits that can help improve your heart health:

You’re here, so you already know that what you eat matters. Today we want to discuss specifically what you eat before and after your workouts to get the best results.

There are so many people out there who try diets in the New Year or suddenly find the need to make drastic changes to get rid of extra holiday weight. We’ve talked a lot about how most diets don’t work. They aren’t realistic, and people give up.

Being personal trainers and holistic lifestyle coaches, we have seen many training techniques and diet fads come and go. There is a lot of confusion and misinformation out there.

So we want to hit the refresh button and provide you with a few fitness tips for healthy living as we recover from the holidays and move forward into a healthy 2024.

To realize our potential and stick with goals for the long-term, we need an effective system to hold ourselves accountable and find the room for growth. Adopting the proper mindset gives us the opportunity to break the status quo and push ourselves to greater limits.

As you set your goals for the New Year, we urge you to consider more than just your weight and looks. Studies have shown that focusing on health vs just how you look has provided better overall results. As Holistic Lifestyle Coaches, we approach health from the lens of how you can live a longer, more fulfilling life with less pain, so you can be more active, have more energy, and just have more FUN!

Do you have a favorite holiday dish that you ONLY make (or get to eat, if someone else is cooking) during the holidays? You arrive at the big meal starving, having been waiting for this special dish for weeks. You haven’t eaten anything else all day so you can “fit” all the food you want to eat.

We completely understand having a favorite dish you only eat once or a few times a year and giving in to the temptation to do all the things listed above. But these views can really set you up for disaster - a disaster like overeating and then feeling miserable later… taking all the enjoyment out of big, fun holidays meals.

Read on to see our top tips to help manage your food cravings and avoid over eating this holiday season.

Foam rolling, whether it feels good or creates a little discomfort, stimulates the nervous system to relax tension. As you roll over soft tissues, the receptors send signals to the spinal cord. The parasympathetic nervous system (relaxation system) responds by sending signals back to the muscles or tissues to relax. Foam rolling increases blood flow, aiding the delivery of oxygen and nutrients to muscles.

Since muscle loss starts in our 30’s, we generally start looking for workouts that are easier on our joints but keep our bodies strong and able. This is not to say that we don’t want to stay strong and fit, but rather, we may need to add some low impact workouts to take care of our aging knees and other joints. And by low impact, we don’t mean low intensity.

If we can’t convince you to come to the Studio, we have put together a tough at-home workout with movement that includes cardio and some strength training using your bodyweight. You don’t have to leave your house to do it! No excuses - you can do it every day of the holiday break.

When people think of healthy eating, their first thoughts are typically of being hungry and having to eat food they don’t enjoy. But it is possible to maintain a healthy diet and still enjoy eating! Check out our top ten tips to enjoy your food while eating a healthy diet.

Keeping a food journal is a powerful tool for promoting a balanced, nutritious regime and overall well-being. It’s essential to be honest and consistent in recording our food and drinks to reap the full benefits of this valuable practice.

You know exercise is good for you - but did you know it can actually prevent some medical conditions, and even help treat others?

Lunch is tricky. It needs to be fast - both to make in the morning before you head to work and fast to eat at your desk while at work. It has to be easy, so you can either make it in advance or make it in the morning when you’re not quite awake yet. It also has to be good - because how easy is it to order takeout along with the rest of the office? Especially if the lunch you brought is not exciting or won’t keep you full for the rest of the day.

Longevity and agelessness are hot topics in the world of health and fitness these days. Everyone wants to know the one magic exercise to perform or food to eat to prevent them from aging.

Well, we have good news and bad news.

The bad news is there is no one magic exercise or one super food to eat to prevent aging. But the good news is that what you eat can have a dramatic impact not just on how you feel, but how you physically age.

Tawny, who has been with the Studio over 2 years and is our longest SPT student, has been focused on her health and wellness. As a part of her health journey, she has become a booze-free expert and is sharing her top tips for having fun without alcohol. You can follow Tawny at @tawnymlara.