Over the past few weeks we have shared the different ways you can workout with us in the Studio, including strength training, cardio fitness, HIIT classes, small group classes, and personal training. We are always encouraging you to get moving and focus on staying functionally fit.

Cardio and strength are two important aspects of your fitness, but we haven’t yet covered the third point of the fitness triangle - flexibility and mobility. Maintaining flexibility is important for all of us, and even more so as we age.

As seasoned fitness coaches, we have frequently been asked whether it is better to take group fitness classes or work with a personal trainer. There is no one right answer - the answer varies based on your fitness level and your goals. Read on to learn the differences and see if personal training or group fitness classes are right for you.

Did you know it takes 4 to 6 weeks of a workout program before you start seeing results?

That’s why if you want to work on that “summer body” you’re always hearing about, you need to start now. After all, beach season is only a few weeks away.

Has anyone - usually while groaning and grabbing their lower back - said to you, “Don’t get old?”

Pretty crap advice, right? The alternative is… well, it’s not great.

You know what they mean. Technically, they mean don’t age. Which also seems unlikely if not impossible, right?

Well, it turns out not aging IS possible. And we’re going to tell you how. Read on to learn the answer!

We know that our bodies change as we age and one of the main things that changes for women is our hormones. As we reach menopause, our ovaries stop producing eggs and the body produces less of the female hormones estrogen and progesterone.

Health goals are for more than just weight loss.

These days it seems like everyone is always trying to lose weight. We get it - there are plenty of societal pressures around weight and how we “should” look, and we may even hear “lose some weight” from our doctors and medical professionals when we visit with health concerns.

We aren’t saying managing your weight isn’t important. But we definitely are saying that weight is only one tiny part of living a healthy life.

For many, one of the biggest fears about aging is the decline in cognitive function. We may have seen a loved one struggle with Alzheimer’s Disease or Dementia. Or we may just have anxiety from seeing storylines related to cognitive decline in popular media - especially if you are a fan of medical dramas.

So what can we do to help keep our brains healthy as we age?

Luckily, many of the things we are already doing to care for our overall physical health can benefit our cognition. Read on for some of our top tips!

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.