What Are Good Fats?

What Are Good Fats? Which Ones Aren’t? Understanding Healthy Fats for a Balanced Diet

Have you ever wondered if all fats are created equal? With so much conflicting information out there, it's important to understand the difference between good and bad fats. In this blog post, we'll explore what makes a fat "good" or "bad" and how to incorporate healthier fats into your diet.

What are good fats?

Good fats, also known as unsaturated fatss, can provide numerous health benefits. These fats are typically liquid at room temperature and can be found in plant-based oils, nuts, seeds, and fish.

Monounsaturated fats can help reduce bad cholesterol levels and lower your risk of heart disease. Sources of monounsaturated fats include olive oil, avocados, and almonds.

Polyunsaturated fats, which include Omega-3 and Omega-6 fatty acids, are essential for brain function and cell growth. Omega-3s can be found in fatty fish like salmon, mackerel, and sardines, while Omega-6s can be found in vegetable oils, nuts, and seeds.

What are bad fats?

Bad fats, consisting of saturated and trans fats, can negatively impact your health. Saturated fats, found in red meat, butter, and full-fat dairy products, can raise your bad cholesterol levels and increase your risk of heart disease. Trans fats, which are found in some processed foods and baked goods, are even worse. They can raise bad cholesterol lower good cholesterol, and significantly increase the risk of heart disease.

How to incorporate more good fats into your diet: Now that you know the difference between good and bad fats, here are some tips for incorporating more healthy fats into your daily meals:

• Choose healthier fat sources: Opt for plant-based oils like olive, canola, or avocado oil instead of butter or lard. Snack on nuts and seeds instead of processed chips or cookies.

• Eat more fatty fish: Aim to eat at least two servings of fatty fish like salmon, mackerel, or sardines each week. These fish are rich in Omega-3 fatty acids, which can help lower your risk of heart disease.

• Cook with good fats: Use olive or avocado oil when sautéing, roasting, or baking. These oils have higher smoke points and are less likely to break down and produce harmful compounds when heated.

• Make simple food swaps: Replace mayonnaise with mashed avocado on sandwiches, or use Greek yogurt instead of sour cream for a healthier alternative.

bBe mindful of trans fats found in processed foods. Look for the words "partially hydrogenated" in the ingredients list, which indicate the presence of trans fats.

Understanding the difference between good and bad fats is crucial for maintaining a balanced diet and promoting overall health. By making small changes to your food choices and cooking techniques, you can easily incorporate more healthy fats into your daily meals. Remember, not all fats are created equal – choose wisely and nourish your body with the nutrients it needs to thrive.

Exploring Life & Business with Daniel Miller of Tactical Defense

I was pleased to be interviewed by Voyage Tampa Magazine recently. Here’s the original post.

Today we’d like to introduce you to Daniel Miller.

Hi Daniel, we’re thrilled to have a chance to learn your story today. So, before we get into specifics, maybe you can briefly walk us through how you got to where you are today.

I’ve been studying martial arts since I was a kid. I primarily trained in Taekwondo, achieving a 2nd Degree Black Belt and also an instructor certification. About five years ago, I started to evaluate how well or not well I would be able to defend myself in a violent street attack. I concluded that, for all my training, I probably wouldn’t do very well.

You see most martial arts have a sport aspect to them. There are rules. But on the street, in a violent attack, there are no rules. That led me to begin research to find a system that I could apply to self-defense in a real-life attack. My research led me to Tony Blauer and his SPEAR system methodology. The SPEAR system is a scientifically-based system that leverages our Startle-Flinch response into a tactical position.

The logic of this system connected all the dots for me and I pursued and attained a certification to teach the program and methods. Over the past 5 years, I’ve probably trained more than 500 people in the system, making all of them safer humans. Other aspects of the SPEAR include Self and Situational Awareness, and fear management techniques.

Alright, so let’s dig a little deeper into the story – has it been an easy path overall and if not, what were the challenges you’ve had to overcome?
It has generally been a smooth road. The main struggle is that most people don’t think they need to learn how to defend themselves or a loved one until they do. Therefore, too many are unwilling to make that investment until something bad happens.

Thanks for sharing that. So, maybe next you can tell us a bit more about your business?
Tactical Defense was started due to the lack of knowledge and realistic training in today’s self-defense and martial arts schools. The foundation of our personal safety program is based on Blauer Tactical’s SPEAR Defense System and what the body will do prior to any training; making it the fastest, most natural way to move the human body.

This process cuts muscle-memory training by about 80%, allowing anyone to improve quickly and with greater confidence. Retention of the material and mechanics is vastly superior, as the tactics taught are based on the body’s natural movements.

The ability to protect yourself or a loved one is the single greatest skill you could possess. What if learning how to protect yourself was much easier than you thought? That was the inspiration Coach Blauer had over thirty years ago. He noticed that no one really used technical martial arts in real confrontations.

Coach Blauer’s focus, mission, and path have not wavered since he began teaching real-world self-defense in 1979. He has been on the cutting edge of reality-based training for the self-defense world ever since. His goal has always been to make the world safer. We provide public “Safer in a Day” workshops every month or every other month at Burg Fitness in downtown St. Pete. In addition, we offer private groups and 1-1 training.

Where do you see things going in the next 5-10 years?

As the world continues to become more and more dangerous with random attacks, mass shootings, and political divisions, people will have growing a need to feel more secure, more safe and more able to protect themselves and their loved ones.

Contact Info:

• Website: www.tactical-defense.com

• Instagram: https://www.instagram.com/dansm15/

• Facebook: https://www.facebook.com/teamtacticaldefense 

5 key reasons why you should seriously consider cutting alcohol out of your life

5 key reasons why you should seriously consider cutting alcohol out of your life if you're serious about getting the results you want. Here they are:

1. Alcohol Slows Down Your Metabolism - When you drink alcohol, your body prioritizes breaking down the alcohol over anything else you consume. This means that any food you eat while drinking will be metabolized slower, leading to increased fat storage and slower muscle recovery.

2. Alcohol Dehydrates Your Body - Alcohol is a diuretic, meaning it increases the production of urine and can lead to dehydration. This can seriously impact your ability to perform at your best during workouts and can lead to muscle cramping and decreased endurance.

3. Alcohol Interferes With Protein Synthesis - Protein synthesis is the process by which your body builds muscle tissue. Unfortunately, studies have shown that even moderate alcohol consumption can interfere with protein synthesis, making it harder for you to build muscle.

4. Alcohol Reduces Your Testosterone Levels - Testosterone is a key hormone for muscle building and fat loss. Unfortunately, alcohol consumption has been linked to decreased testosterone levels, which can make it harder for you to achieve your goals.

5. Alcohol Increases Your Appetite - Alcohol is known to stimulate the appetite, leading to increased calorie intake and potential weight gain. This can make it harder for you to stick to your diet and achieve the body composition you desire.

Cutting out alcohol can be a difficult decision for some people, but the benefits to your fitness journey are well worth it.

So, if you're serious about gaining muscle and losing fat, consider reducing or eliminating your alcohol consumption starting today.

Don’t Just Sit There: A Little Exercise Makes Up for a Full Day of Sitting

It may seem harmless, but sitting for long periods of time can take years off your life. Yet a little physical activity can make a life-saving difference.

According to a study published in October 2017 in Annals of Internal Medicine, researchers have found a direct relationship between excessive sedentary time and an early death. With stay-at-home behaviors being compounded by the COVID-19 pandemic and having the holiday season upon us, individuals run the risk of becoming more inactive as major feasting and relaxation take over.

The good news: A new study, published November 25 in the British Journal of Sports Medicine, has found that a short amount of exercise each day can offset those harmful effects.

In a meta-analysis of nine previous investigations involving more than 44,000 middle-aged and older men and women (who recorded their physical activity with fitness trackers), scientists discovered that 30 to 40 minutes per day of “moderate to vigorous intensity physical activity” could counteract the negative health effects of sitting still for 10 hours.

“Those with low physical activity had a higher risk of premature death, with the greatest risk of death occurring in those with the highest sedentary time,” the authors concluded.

The researchers noted that even just standing could help to some degree.

The results aligned with recommendations from the American Heart Association and other health organizations advising adults to get at least 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity, or a combination of both, according to the scientists.

The World Health Organization (WHO) also recently published similar guidelines on November 25 in the British Journal of Sports Medicine, recommending 150 to 300 minutes of moderate intensity or 75 to 150 minutes of vigorous intensity physical activity every week.

Holidays and Heart Health

Research from the American Heart Association suggests that exercise may be more important during the holiday season as deaths from heart attacks peak during December and January, possibly due to factors including changes in diet and alcohol consumption and stress.

Scientists have found that exercise can help cancel out some of the negative health effects of consuming alcohol, according to an study published in August 2016 in the British Journal of Sports Medicine, and reduce stress, per the Anxiety and Depression Association of America.

Regular Exercise Can Take Many Forms

“For many of us, the pandemic work-from-home reality has meant more time than ever sitting immobile staring at the computer, and less motivation to get up and move,” says Sarah Samaan, MD, a cardiologist with Baylor Scott and White Legacy Heart Center in Plano, Texas, who was not involved in the study. “Unfortunately, the more sedentary your lifestyle, the higher risk you have of premature death from heart disease and other conditions.”

Dr. Samaan, who is also the author of The DASH Diet for Dummies, recognizes that many people find the idea of beginning an exercise program to be intimidating. But she stresses that people can get moving without following a standard workout regimen.

“Activities such as brisk walking, biking, or gardening may substantially offset the harmful effects of our modern-day lifestyle,” she says. “You don't need a gym to get moving. You can even do it in the comfort and safety of your own home.”

Samaan adds that the holidays tend to be a time for rest and relaxation, but they also can be a great opportunity to reset your health habits.

“Committing to a healthy lifestyle is a positive and uplifting way to move into the New Year,” she says.

The Best Time of Day to Exercise

By Gretchen Reynolds for the New York Times.

Is it better for our bodies to work out at certain times of day?

A useful new study of exercise timing and metabolic health suggests that, at least for some people, the answer is a qualified yes. The study, which looked at men at high risk for Type 2 diabetes, found that those who completed afternoon workouts upped their metabolic health far more than those who performed the same exercise earlier in the day. The results add to growing evidence that when we exercise may alter how we benefit from that exercise.

Scientists have known for some time that the chronology of our days influences the quality of our health. Studies in both animals and people indicate that every tissue in our bodies contains a kind of molecular clock that chimes, in part, in response to biological messages related to our daily exposure to light, food and sleep.

These cellular clocks then help to calibrate when our cells divide, fuel up, express genes and otherwise go about their normal biological work. Tuned by our lifestyles, these clocks create multiple circadian rhythms inside of us that prompt our bodies’ temperatures, hormone levels, blood sugar, blood pressure, muscular strength and other biological systems to dip and crest throughout the day.

Circadian science also shows that disrupting normal, 24-hour circadian patterns can impair our health. People working overnight shifts, for instance, whose sleep habits are upended, tend to be at high risk for metabolic problems such as obesity and Type 2 diabetes. The same is true for people who eat late at night, outside usual dinner hours. More encouraging research suggests, though, that manipulating the timing of sleep and meals can improve metabolic health.

But much of this research focused on when we eat or go to bed. Whether, and how, exercise timing might influence metabolic health has been less clear, and the results of past experiments have not always agreed. Some suggest that morning workouts, for instance, amplify fat burning and weight loss.

But those experiments often manipulated the timing of breakfast and other meals, as well as exercise, making it difficult to tease out the particular, circadian effects of workouts. They also typically involved healthy volunteers, without metabolic problems.

A much-discussed 2019 study, on the other hand, found that men with Type 2 diabetes who completed a few minutes of high-intensity interval sessions in the afternoon substantially improved their blood-sugar control after two weeks. If they did the same, intense workouts in the morning, however, their blood-sugar levels actually spiked in an unhealthy fashion.

Patrick Schrauwen, a professor of nutrition and movement sciences at Maastricht University Medical Center in the Netherlands, read that 2019 study with interest. He and his colleagues had been studying moderate exercise in people with Type 2 diabetes, but in their research, they had not considered the possible role of timing. Now, seeing the varying impacts of the intense workouts, he wondered if the timing of moderate workouts might likewise affect how the workouts changed people’s metabolisms.

Fortuitously, he and his colleagues had a ready-made source of data, in their own prior experiment. Several years earlier, they had asked adult men at high risk for Type 2 diabetes to ride stationary bicycles at the lab three times a week for 12 weeks, while the researchers tracked their metabolic health. The scientists also, incidentally, had noted when the riders showed up for their workouts.

Now, Dr. Schrauwen and his colleagues pulled data for the 12 men who consistently had worked out between 8 and 10 a.m. and compared them with another 20 who always exercised between 3 and 6 p.m. They found that the benefits of afternoon workouts decisively trumped those of morning exercise.

After 12 weeks, the men who had pedaled in the afternoon displayed significantly better average insulin sensitivity than the morning exercisers, resulting in a greater ability to control blood sugar. They also had dropped somewhat more fat from around their middles than the morning riders, even though everyone’s exercise routines had been identical.

“I believe that doing exercise is better than not doing exercise, irrespective of timing,” Dr. Schrauwen says. “However, this study does suggest that afternoon exercise may be more beneficial” for people with disrupted metabolisms than the same exercise done earlier.

The study, in Physiological Reports, involved only men, though. Women’s metabolisms might respond differently.

The researchers also did not delve into why the later workouts might affect metabolism differently than earlier ones. But Dr. Schrauwen says he believes moderate afternoon exercise may have an impact on the foods we consume later in the evening and “help to faster metabolize people’s last meals” before they go to sleep. This effect could leave our bodies in a fasted state overnight, which may better synchronize body clocks and metabolisms and fine-tune health.

He and his colleagues hope to explore the underlying molecular effects in future studies, as well as whether the timing of lunch and dinner alters those results. The team also hopes to look into whether evening workouts might amplify the benefits of afternoon exertion, or perhaps undercut them, by worsening sleep.

Ultimately, Dr. Schrauwen says, the particular, most effective exercise regimen for each of us will align “with our daily routines” and exercise inclinations. Because exercise is good for us at any time of day — but only if we opt to keep doing it.

BENEFITS OF FOAM ROLLING

Foam rolling is a great way to relieve sore and tired muscles and improve recovery times between challenging workouts. Wellness coach programs recommend foam rolling over using pain medications or anti-inflammatory medications. Foam rolling can help loosen up tight muscles and fascia so that the body can heal naturally without having to resort to medications that often only masks the source of the problem. Wellness certifications are available for personal trainers to take and learn about more holistic approaches for fitness recovery and self-care. For sport conditioning courses, foam rolling is part of their daily routines and training programs. The benefits of foam rolling allow athletes to train hard and recover faster so that their risk of sports injury is reduced during training sessions.

Foam rolling can be used to help improve flexibility. Sports training conditioning programs can be enhanced by this specific benefit. Improving flexibility with foam rolling can help improve the range of motion as well putting less stress on the joints and decreasing the risk of damage to those joints. Foam rolling can help improve functional fitness when used for specific sport training programs because it helps improve overall training and output as well as helping to support daily activities and training habits.

Foam rolling is also a great way to give yourself a deep tissue massage in areas that are overly fatigued from training. Foam rollers are relatively inexpensive and can be easily found in many stores as well as online. They do not take up a lot of space to store and can have a big positive impact on daily life when used regularly. If you have never used a foam roller before, reach out to a certified health coach in your local area for a demonstration on how you can use it and benefit from it. Foam rollers come in different sizes and different levels of firmness for different areas of the body. Some foam rollers have spiky nubs on them for the deepest pressure on the legs and back. Some foam rollers are small and travel friendly in your gym bag for manual pressure and massage with your hands. The large variety of foam rollers available ensures that there is a foam roller for every type of athlete of all ages and all fitness levels. If you suffer from chronic aches and pains from training, give foam rolling a try and reap the benefits of complete total body care.

Alcohol and Your Goals

Maybe one of your Goals is to be consistent with diet and exercise. Awesome!
Let’s take a holistic look at this. When setting out to work on this, there are many aspects of our lifestyle that can impact our efforts. 

One of those aspects of our lifestyle that can really impact our goal attainment is drinking alcohol, and the chain of events that can sometimes occur when drinking alcohol. That chain of events may include starting with intending to only drink 1-2 alcoholic beverages. That can sometimes lead to socializing and mindless over consumption of more alcohol, more drinking to stay social if we are wanting to have fun, let loose, or to deal with increased anxiety in social settings, and possibly then mindlessly over-eating on foods that may not be the healthiest options.

So what is the impact of drinking alcohol on our goals of body composition changes and exercise? Alcohol tends to be a source of empty calories, and like we explored in the chain of events in the previous paragraph, people don’t always stop at drinking 1-2 alcoholic beverages. This can lead to consuming excess calories. Consuming excessive calories in any form - food or alcohol - leads the body to storing extra fat and gaining weight, often in terms of excess belly fat, or the dreaded “beer belly.”

And what about alcohol and its impact on exercise? Small geeky moment alert. A study from Barnes, Mündel, and Stannard (2010) suggests that a moderate dose of alcohol may impair normal muscle recovery after very strenuous exercise. If exercise and performance are a goal for you, drinking alcohol in excess could contribute to injury and impact your goal attainment.

So what are some healthy mindset exercises to practice when looking at alcohol consumption and what are some healthier alternatives for alcohol beverages? Here are some ideas:

Behaviors: 

1. Go into a social event with a plan. If you know that you have to get up early the next day, or have an exercise planned, reminding yourself of your goals may impact your decision to drink in excess.

2. If you know that you are going to drink alcohol, similar to the idea of taking time to really enjoy and savor the taste of your food, pick an alcoholic beverage that you truly like. Pick 1 drink, and sip it slowly, being mindful of the taste and flavor, and pay attention to the social setting that you are in, enjoying the environment you are in, and people you are with.

3. Make it a goal to have 1 glass of water for every alcoholic beverage consumed.

If you know that you will be drinking, here’s some healthier alternatives:

• Vodka seltzer with lemon or lime

• Bloody Mary

• One glass of red wine

• Scotch on the rocks

Lastly, here’s some non-alcohol containing beverage ideas:

• Virgin Bloody Mary - just omit the vodka

• Instead of a Margarita, try sugar-free lemonade with a salt rim and a wedge of lime.

• A dressed up tonic water - go wild and add sliced cucumber.

• Flavored sparkling water- dress it up with added fruit, herbs, or a little fruit juice.

Be well!

PS: Coach Dan has been testing non-alcoholic Hop-Infused Tea and found one that he loves here by HopTea. Check it out!

An Egg a Day May Actually Keep Heart Disease (and Strokes) Away

They look small and innocent enough, but eggs are a fairly controversial dietary item. Many people swear by their health benefits, while an equal number of people strictly monitor their intake.

On the plus side, eggs are a high quality, affordable source of protein. They’re versatile, easily portable and nutrient-dense. But they are also high in cholesterol, something which raises the red flag for many individuals. On closer look, eggs are low in saturated fat, resulting in their inclusion in the government’s Dietary Guidelines for Americans for 2015-2020.

Aside from consumers, the impact of egg consumption has long been a focus of researchers and nutritionists. Most efforts seek to identify any negative correlation between egg intake and human disease, but a study published in the BMJ journal suggests the opposite — eggs may offer a positive impact. In a study at Peking University Health Science Center in Beijing, a moderate level of egg consumption was linked to some positive results.

Study Finds Eating an Egg Daily Can Drop Your Risk of Cardiovascular Disease and More

In the study, researchers tracked over 0.5 million Chinese adults, aged 30–79 years, all recruited from 10 diverse locations. Participants were asked about the frequency of their egg consumption. At baseline, 13.1% of participants reported daily egg consumption and 9.1% reported never or very rare consumption. On an ongoing basis, participants reported their egg consumption via a non-validated qualitative food frequency questionnaire.

The study concluded that those who consumed up to one egg per day were associated with an 18% reduced risk of cardiovascular disease, 26% reduced risk of stroke and 25% reduced risk of hemorrhagic stroke. These findings suggest that components from eggs could have a favorable effect on overall cardiovascular health.

While egg consumption remains a personal choice, this research is one of the first to show that eggs may play a positive role in reducing the rate of cardiac events.

7 HIGH-PROTEIN DESSERT RECIPES THAT TASTE AMAZING

No matter what your fitness goals are—whether you’re hitting the gym to get toned, build strength, or lean out—consuming higher amounts of protein is essential to your success.

Your body requires protein in order to repair and rebuild muscle fibers broken down during high -intensity workouts. This helps you gain lean body mass and shed excess body fat. Additionally, protein helps you feel satisfied longer, reduce your unhealthy food cravings, and stabilize your blood sugar.

As important as it is to consume protein, many people seriously struggle with knowing where to incorporate it into their diet. Eat more egg whites, add extra chicken, drink another protein shake…that gets boring quickly!

Working toward your fitness goals requires you to develop healthy eating habits. This may leave you forcing down foods you know to be healthy, but you don’t exactly enjoy eating. So you chomped on a protein bar that tasted like cardboard instead of reaching for a gooey chocolatey brownie. While that is amazing discipline, and we applaud you, you most likely are feeling deprived of the foods you love most.

What if getting more protein was simple and delicious? And, what if clean eating included the foods you love?

With our favorite healthy protein dessert recipes, you will never be bored again!

These are the best protein-packed dessert recipes that will allow you to indulge in dessert guilt-free! Not only are they packed with protein, but they contain zero processed sugar, are made of whole food ingredients, and are extremely delicious! Quit depriving yourself, quit sabotaging your hard work with sugar-filled foods, and try out our favorite healthy protein dessert recipes now.

CINNAMON ROLL MUG CAKE

Cinnamon rolls no longer have to be a special treat with this high protein dessert recipe! With a whopping 32g of protein and taking only 60 seconds to whip up, this high-protein dessert is a perfect choice for breakfast, or post-workout snack, on the go. Get excited about waking up in the morning or crushing your workout with this cinnamon roll mug cake, inspired by The Big Man’s World.

Ingredients (Single Serving):

• 1 scoop vanilla protein powder
• 1 tbsp. coconut flour
• ¼ cup egg whites
• ¼ cup unsweetened almond milk
• ½ tsp. baking powder
• 1 tsp. cinnamon
• ¼ tsp. vanilla extract
• 1 tbsp. raw honey or stevia to taste
• Glaze: 1 tbsp. coconut butter & a pinch of cinnamon

Directions:

Spray a microwavable mug with cooking spray (we love coconut oil spray). Stir protein powder, baking powder, coconut flour, cinnamon, sweetener of choice together until evenly combined.

Add egg whites, almond milk, and vanilla extract. Add more almond milk if needed (a thick batter is the desired consistency). Microwave for 60 seconds, or until the center is cooked (microwave time varies depending on microwave).

Make the glaze by melting coconut butter with a pinch of cinnamon and drizzle over top.

Calories: 312   |   Fat: 12g   |   Carbs: 10g   |   Sugar: 4g   |   Protein: 32g

*Did you know the majority of conventional honey sold on the grocery store shelves isn’t real? According to Food Safety News, a mere 24% is true honey. The other 76% have been turned into syrups filled with sugar. Be sure to buy your honey at local health food stores, Whole Foods, or Trader Joe’s to ensure you are purchasing the real deal. Always look for pure, unpasteurized, unfiltered honey. Unfortunately, you won’t find an organic choice as the USDA does not have an organic honey certification.

Our favorite brand is Wee Bee Honey Naturally. Very different than your normal honey “syrup,” their honey still contains the bee pollen, propolis, and honeycomb, and has a delicious frosting-like consistency!

CHOCOLATE PROTEIN MOCHA

Is Does your morning routine include swinging by Starbucks to pick up a caffe mocha to jump-start your day? Sorry to disappoint, but you are technically indulging in dessert for breakfast! A grande Starbucks caffe mocha made with 2% milk, contains 42g of carbs and 34g of sugar. Hmmm…probably not the best way to start your day. With our extra chocolatey, super creamy, high -protein mocha dessert recipe, you won’t struggle to make the switch. Plus, a high-protein breakfast helps curb your hunger and food cravings throughout your entire day!

Ingredients (Single Serving):

• 1 scoop chocolate protein powder
• 1 cup unsweetened almond milk
• ¼ cup organic coconut milk
• 1 tbsp. cacao powder – optional for a more chocolatey flavor!
• Stevia to sweeten
• Optional: Use almond milk instead of coffee

Directions:

Stir all ingredients together in a microwavable mug. Microwave until hot. Enjoy!

Calories: 257   |   Fat: 15g   |   Carbs: 11g   |   Sugar: 2g   |   Protein: 22g

*Full-fat coconut milk: Are you wondering about the difference between boxed coconut milk and full-fat coconut milk? Full fat coconut milk has a much higher content of coconut than water, making it thicker and creamier than boxed coconut milk (that’s why we love it!).

While coconut milk contains naturally occurring sugar, many non-organic brands love to add extra sugar. Double check the ingredients before purchasing!

Depending on the coconut milk, the cream will have separated from the water. Be sure to stir well before adding to your recipe. To prevent the separation, choose a coconut cream that contains guar gum. According to Dr. Josh Axe, popular wellness physician, this additive is perfectly healthy in small amounts such as this.

With no separation, extra creaminess and a twist off cap to easily store for later, our go-to choice is So Delicious Culinary Coconut Milk Original. Also enjoy it in coffee, sauces and soups.

PEANUT BUTTER PUDDING

Is it just us, or is it extremely satisfying eating peanut butter straight out of the jar? Unfortunately, eating a few heaping spoonfuls of peanut butter can quickly rack up your calorie and fat intake! Thankfully we discovered peanut butter powder. We love mixing it with a metabolism boosting fat like avocado and chia seeds, making us feel full and nourished. This amazing protein dessert recipe provides you with not only 18g of protein but gives you a full cup of peanut butter you can dive into, guilt-free!

Ingredients (Single Serving):

• 6 tbsp. peanut butter powder
• ½ cup avocado
• 1 tbsp. chia seeds
• 1 tsp. vanilla extract
• Stevia to taste
• Optional: Add cacao powder or buy chocolate peanut butter powder for a “Nutella”-like dessert!

Directions:

Combine all ingredients in a cup or small bowl. Slowly add water and stir. Continue to add water until a pudding consistency is reached.

Calories: 327   |   Fat: 19g   |   Carbs: 25g   |   Sugar: 0g   |   Protein: 18g

*Stevia is an awesome plant-based alternative to processed sugar and artificial sweeteners but, you must beware of the brand you select. The trend these days is for brands to add toxic additives to their products, and stevia is no exception. Watch out for brands selling stevia containing dextrose, xylitol, glycerin, inulin, erythritol, and maltodextrin. Many times there is more of these toxic chemicals than there is actual stevia. These ingredients may cause abnormal digestion, along with many other harmful side effects. Try out Sweetleaf Natural Stevia for a chemical-free natural sweetener!

PROTEIN COOKIE DOUGH

What are your macro goals? At Burn Boot Camp, 45% of our daily caloric intake comes from carbohydrates, 35% from fat and 20% from protein. With chickpeas, almond butter, and protein powder, this healthy protein recipe, inspired by Eating Bird Food, contains the perfect balance of carbs, fat and protein to easily meet your macro goals. Made only from safe plant-based ingredients, you can enjoy scoop after scoop of this uncooked cookie dough worry free!

Ingredients (Serves 6):

• 1 15 oz. can chickpeas
• 1 scoop vanilla protein powder
• 2 tbsp. almond or cashew butter
• 1 tsp. Vanilla extract
• 1 tbsp. honey
• ¼ cup cacao nibs
• Add more honey or stevia for a sweeter taste

Directions:

Add chickpeas to a food processor and process until smooth. Use a rubber spatula to scrape down the sides if needed. Add protein powder, almond/cashew butter, honey, and vanilla extract. Process until a ball of dough forms. Scape down the sides again. Add cacao nibs and pulse 3 times.

Serving size: ¼ cup   |   Calories: 160   |   Fat: 6g   |   Carbs: 19g   |   Sugar: 4g   |   Protein: 9g

*Consuming any sort of nut butter, such as almond or cashew, does wonders for your health. These healthy fats helps you burn more fat, add more protein to your diet, and decrease your appetite. But, it is crucial to choose nut butters that contain zero added ingredients. Most brands love to include unneeded ingredients such as oils and sugar. If you are buying almond butter, the only ingredient should be almonds, and cashew butter should only contain cashews. This is also something to be mindful of when buying any sort of nuts or seeds. Our go-to place to purchase healthy nut butters is Trader Joe’s. Don’t have one near you? Check out Kevala Premium Natural Cashew Butter.

PUMPKIN PROTEIN BREAD

Everyone loves a delicious loaf of home-baked bread… unfortunately, it does not always love us back! If you are striving to build muscle, get toned, or lose weight, baked goods packed with fattening ingredients are your enemy and help contribute to excess weight gain. Make them your best friend by trying out this extremely moist and satisfying high -protein dessert recipe, inspired by Protein Pow. Made with only gluten-free ingredients (yes, buckwheat is gluten free!), low calorie, low carb, high in protein, and incredibly delicious, why wouldn’t you bake this nutritious pumpkin protein bread?

Ingredients (Serves 8):

• 1 can pumpkin puree
• ½ cup protein powder (chocolate, vanilla or cinnamon)
• ¼ cup buckwheat flour (or gluten-free oat flour)
• ½ egg whites
• 1 tbsp. organic pure maple syrup
• ½ tsp. baking powder
• 1 tbsp. vanilla extract
• ½ tbsp. pumpkin pie spice
• Instructions:

Preheat oven to 330F. Using a high-speed blender, food processor, or handheld mixer, blend all ingredients together. Pour mixture into a bread pan (ours was 6.5 x 3) and bake for 60 minutes. Poke with toothpick and continue to bake until toothpick pulls out clean.

Make your own gluten-free oat flour by blending rolled oats in a high-speed blender or food processor until it turns into flour.

Serving size: 1 slice   |   Calories: 75   |   Fat: 1g   |   Carbs: 9g   |   Sugar: 2g   |   Protein: 7g

**Maple syrup nourishes you with vital vitamins, minerals, and antioxidants and helps improve your digestion. Most likely, you are actually consuming pancake syrup, not maple syrup, which is simply a big sugar bomb. Maple syrup is naturally sweet and delicious, so why do brands destroy it by adding processed sugar and other undesirable ingredients? Who knows! What we do know is that in order to gain the health benefits of maple syrup, you must select 100% pure organic maple syrup.

Regardless of being a natural sweetener, maple syrup remains a form of sugar and should be consumed in moderation.

FUDGY BLACK BEAN BROWNIES

Finally you can say goodbye to your sugar -filled, highly processed protein bars that taste like cardboard and say hello to fudgey, chocolatey bliss! You won’t be able to get enough of these brownies, and that’s okay! This protein-dessert recipe, inspired by Minimalist Baker, contains only vitalizing whole food ingredients that will help you reach your health and fitness goals.

Ingredients (12 Brownies):

• 1 15 oz. can black beans (drained and rinsed)
• 2 egg whites or flax eggs*
• 3 tbsp. coconut oil
• ¾ cup cacao powder (or cocoa)
• ¼ tsp pink Himalayan sea salt
• 1 tsp. pure vanilla extract
• 2 tbsp. organic pure maple syrup
• 1 ½ tsp. baking powder

Optional toppings: Pecans, walnuts, cacao nibs

Instructions:

Preheat oven to 350F. Using a food processor, high-speed blender, or handheld mixer, combine all ingredients together until smooth (excluding optional toppings). Consistency should be similar to chocolate frosting.

Add a tablespoon of water if needed, but avoid making the batter runny. Transfer batter into a nonstick muffin pan. Optional to top with nuts or cacao nibs. Bake for 20-25 minutes, or until the edges of the muffins begin to pull away from the sides of the pan. Allow brownies to cool for 30 minutes.

Flax eggs: To make one flax egg, combine 1 tbsp. ground flax seeds with 2 tbsp. of water in a small bowl. Let sit for 5 minutes before adding to recipe.

Serving size: 1 brownie   |   Calories: 140   |   Fat: 6g   |   Carbs: 22g   |   Sugar: 2g   |   Protein: 5g

(Nutritional information based on the use of flax eggs)

*Cacao. What is this funny word? Cacao is chocolate in its natural state, raw and much less processed. While cacao is packed with plentiful health benefits, when processed and turned into cocoa, the nutrient content is severely altered. If you want to boost your energy, enhance your mood, increase your fat burning, and stabilize your blood sugar, choose cacao! Our go-to choice is Health Works cacao powder and cacao nibs. Enjoy the rich dark chocolate taste and reap the benefits. Also give it a try in oatmeal, smoothies, and greek yogurt.

PROTEIN FROYO (WITH GREENS!)

Self-serve FroYo has swept the nation! With shops popping up everywhere, it’s hard to keep your personal discipline and stay away, are we right? Stop depriving yourself and keep up with the trend by indulging in this high-protein dessert recipe, inspired by the Pancake Princess. You won’t even realize you are upping your protein, fruit and vegetable intake with this big bowl of creamy goodness!

Ingredients (Serves 6):

• 2 cups unsweetened Greek yogurt
• 1 large frozen banana
• 2 cups spinach (½ cup frozen spinach)
• 1 scoop protein powder (vanilla or chocolate)
• 3 tablespoons cacao nibs (optional)
• 1 tsp. pure vanilla extract
• Stevia to taste
• Directions:

In a high-speed blender or food processor, blend all ingredients together. It is best to add the yogurt first, followed by the banana, spinach, and then protein powder for easier blending. Transfer into an ice cube tray and freeze. When ready to eat, simply blend frozen ice cubes together to form ice cream consistency.

Serving size: ½ cup   |   Calories: 127   |   Fat: 8g   |   Carbs: 9g   |   Sugar: 7g   |   Protein: 7g

*Many “health” food items are actually packed with sugar, including Greek yogurt. Steer clear of flavored yogurt, as the majority contain around 25g of sugar per serving. You might as well just eat a few spoonfuls of sugar. We fell in love with Chobani’s Plain Whole Milk Greek Yogurt.

What Should I Do On My Off Days?

What Should I Do On My Off Days?

We get this question all the time here at Burg Fitness. Since we advise most people to train 3-4 days per week with full body & strength training routines, many Clients have a few off days each week.

When you complete a full body workout routine, or do lots of compound movements like squats, push-ups, overhead presses or deadlifts, our muscles get broken down. Then, over the next 24-48 hours hours, those muscles get rebuilt a tiny bit stronger. That’s why it doesn’t benefit us to work out every day; we don’t want to destroy our muscles without giving them a chance to grow back stronger.

That then begs the question: what are we supposed to do on those days? How can we keep up the habit of exercise and not let a day of non-training derail our progress?

Are there things we CAN do on our off days? That’s why I’m here, my dear #NoLimits friends - and the answer is a resounding YES!

Plan Your Off Days Like a Training Day

The biggest problem most people have with off days is that they become cheat days! Because they’re not training, they’re not thinking about being fit and it’s much easier to slack off and lose momentum.

This is bad news.

Remember, exercise is probably 10-20% of the equation: how we eat and rest is the other 80-90%!

So plan your off days deliberately! They’re not off days, they’re rest days, and they serve a vital role in building an antifragile kickass body capable of climbing daily mountains, fighting crime (or roughhousing with your kids in the backyard).

Whether it’s scheduling one of the activities below at the same time you normally train every day, or deliberately adding a morning mobility/stretching routine to your day, doing SOMETHING every day is a great way to remind ourselves “I am changing my life and I exercise daily.”

Personally, I know I am far less likely to eat poorly when I’m doing some active recovery than when I’m not doing anything deliberately. On days when I’m not training, I try to block off a similar amount of time to work on myself in some way to maintain momentum, and I encourage you to do the same if you struggle with losing momentum if even taking one day off.

It could be flexibility training, mobility training, meal prep, and more. I’ll cover these below! Whatever it is, do SOMETHING every day, even if it’s for just five minutes, to remind yourself that you are making progress towards your new life goals.

Let’s dive in to your off-day options!

We’ve all felt that soreness the day after (or two days after) training at Burg – our muscles have been broken down and are incredibly tight from lifting and other functional movements.

For that reason, one of the best things you can do on an off day is to work on your flexibility and mobility. After all, what good is strength if we can’t move our body properly to utilize it! Dynamic stretching and mobility work helps prepare our body for the rigors of strength training and keeps us injury free!

Regardless of whether or not you have a training day scheduled, start each morning with a mobility warm-up: a series of dynamic movements that gets your body activated and wakes up your muscles, joints, and tendons. If you live in an apartment or are just getting started, feel free to leave out the jumping jacks:

Try any of these out:

• 2-3 minutes Jump Rope
• 50 Jumping Jacks
• 20 Air Squats
• 10 Lunges (5L/5R)
• 10 Hip Extensions
• 10 Knee curls each leg (5L/5R)
• 20 Straight-leg swings (5L/5R)
• 20 Side leg swings (5L/5R)
• 10-20 Push ups
• 20 Spideys (10L/10R)

Do a Fun Activity

We are genetically designed to move, not sit on our asses for 60+ hours a week. Not only that, but we are genetically designed to have fun doing so too! Which means we can spend time on our off days working on our happiness AND stay active at the same time.

This fun activity can mean something different for everybody:

• Go for a bike ride
• Go for a run around your neighborhood
• Play kickball in a city league
• Play softball
• Swim
• Go for a walk with your significant other
• Go rock climbing
• Take a dance class
• Roll down a hill and run back up it

I honestly don’t care WHAT you do, as long as it’s something you truly enjoy doing – it puts a smile on your face, it gets your heart pumping. Exercise does not need to be exhausting or miserable. If you haven’t found an activity you enjoy yet, you haven’t tried enough new things. The point is to get outside, remember it’s a damn good day to be alive, and that we are built to move.

Intervals, Sprints, Or Walking

“But, I really am trying to lose as much weight as possible.”

Okay okay, I hear you – if that’s the case, then 90% of the battle is going to be with your diet, but there are SOME things you can do on your off days that can help you burn more calories:

1) Interval Training –  In interval training, you’ll be varying your running pace. This means you may switch between jogging and walking, or walking and sprinting (there are few different methods of interval training). This training style can help speed up your metabolism for the hours after you finish.

2) Sprinting – If you like the idea of burning extra calories and building explosive power and speed, find a hill, sprint up it, walk down, and repeat the process for 10-20 minutes. No need to overthink it!

3) Long walks – Walking is a low-impact activity that burns extra calories and doesn’t overly tax your body. What a “long walk” will be is different for everybody based on their level of fitness, but walking is one of the best things you can do for yourself!

If you want to take a more active recovery day, the most important thing is to listen to your body. Destroying ourselves for 6+ days a week can really wear us down, causing long term problems if we’re not careful.

Now get out there and have some fun on your off days!

Keto Fast Snacks

If you haven't heard about the ketogenic (keto) diet, suffice it to say that it's all over the map nowadays, gaining popularity around the world for one simple reason: It works. As a "diet," per se, it's important to know that in this sense it is simply an approach to eating.

While we all have to eat, eating healthily, and making it possible for your family to do the same, is important to optimize your body and mind, and lowers your risk of such disorders as insulin resistance, metabolic syndrome and Type 2 diabetes. The simple explanation is that it calls for foods that are:

• High in healthy fats
• Moderate in proteins
• Low in net carbs (net carbs are defined as total carbs minus fiber)

Healthy fats burn more efficiently than carbohydrates. When glucose is the fuel consumed to gain energy, the result is insufficient mitochondrial support, leaving your body open to degenerative diseases. As your mitochondria start to deteriorate and malfunction, a major overhaul is required to restore them to proper function.

For those used to eating what's known as the Western diet, one way to characterize it is a failure to differentiate fats, such as equating olive oil and vegetable shortening (there's a vast dissimilarity) or choosing processed (aka trans fats) over whole foods.

An excess use of grains such as wheat and corn, which can be a major carb source, e.g., the slice (or two) of bread many people eat with every meal, is problematic due to the food processing methods, gluten, contaminates and the high amounts of starch they contain and our inability to digest them. There's also the unfortunate reality of pesticides, such as glyphosate-laden Roundup, sprayed on wheat and other crops.

This toxic substance, residues of which have been found in bread, bagels, oatmeal and more, has been linked to major health issues, including inflammation and other chronic diseases. Without question, a new way of eating is a dire need.

Some of the best keto-friendly foods include:

• Avocados
• Pastured, organic meats
• Raw cacao butter
• Dark chocolate
• Organic, pastured eggs
• Fatty fish such as salmon, anchovies and sardines
• Raw nuts and seeds (macadamia nuts and chia seeds)
• Olives and olive oil

What Does It Mean to Follow a Ketogenic Approach to Eating?

If you're tired of falling "victim" to every convenience food and processed fare designed for comfort and taste, but that also gets you hooked on sugar and incorporates every type of food manufacturing trick ever devised to keep you eating, a keto diet may be right for you.

The purpose of the keto diet is to shift your body into a state where it uses fat instead of sugar as its primary fuel, as the latter actually inhibits your body's ability to access and burn body fat — the opposite of what you want if you're interested in maintaining your health. There are plenty of good foods to eat to put your body in a fat-burning state, but there are many more offerings on store shelves and restaurant menus that you'd do well to steer clear of. Those include:

• Foods with high amounts of sugar or starch
• Processed foods
• Trans fats / refined polyunsaturated vegetable oils
• Unfermented soy products, including soy milk and tofu
• Carbonated beverages and fruit juices
• Fruits with high amounts of fructose
• High amounts of omega-6 polyunsaturated fats
• Meat or products from concentrated animal feeding operations (CAFOs)

Diets come and go, and many usually mean deprivation and, sometimes, angst. The keto approach to eating offers something else entirely — it's a lifestyle that puts your body into a fat-burning state that not only results in lost pounds, but lower blood sugar levels, better mental clarity and, all things considered, longevity.

A High-fat Diet May Facilitate Weight Loss: 6 Reasons Why You Must Start Having Fats Today

The study has identified a pathway to prevent fat cell fat cells from growing larger, which can further prevent weight gain and obesity.

In a bid to lose weight many of us fall for several myths and assumption along the way. One of them is avoiding fats. Did you know? Fats are one of the three macronutrients which is essential to sustain a healthy life. Fats helps developing nerve sheath coating, human tissues are made up of fat, hence ruling out fats completely from the diet can never be a good idea. According to a latest study, a high-fat diet may also aid healthy weight loss. The study has identified a pathway to prevent fat cell fat cells from growing larger that leads to weight gain and obesity.

According to the U.S based study published in journal e life, conducted by Washington University in St. Louis U.S; by activating Hedgehog pathway in fat cells in mice- you could feed the animals a high –fat diet without making them overweight. 

According to the researchers, the pathway discovered by the team may act as a new therapeutic target for treating obesity. The researchers explained that the fat accumulation is mainly due increased fat cell size and each fat cell grows bigger so that it can hold larger fat droplets
When the fat cells begin to expand, that is when the person tends to gain weight- as opposed to having more fat cells. The team focused on the so-called Hedgehog protein pathway that is active in many tissues in the body.

For the animal study, the group of researchers engineered mice with genes that activated the Hedgehog pathway in fat cells when those animals ate a high-fat diet. The findings revealed that after about eight weeks of eating the high-fat diet, control animals whose Hedgehog pathways had not been activated became obese.  On the other hand, mice that had been engineered with genes to activate the pathway were fine in terms of their weight gain. They did not gain any more weight than those control animals that consumed normal diets.

The researchers believe that the Hedgehog pathway could have prevented obesity by inhibiting the size of the fat cells and prevented them from collecting and storing fat droplets
 

Here is a list of benefits that you could derive from eating good fats derived from nuts, lean meat, fish, avocados and ghee. 

1. A high fat diet is extremely satiating and also keeps your blood sugar level stable. When you embark on a low fat diet in an attempt to lose weight, you may end up hungry and dissatisfied, thus ending up craving for sugary snacks.
2. Increased fat intake promotes a healthy gut too. Healthy fats work with your gut bacteria to protect the gut barrier that works hard to regulate your immune response and flush out all the toxins and chemicals.
3. Good fats are good for brain health; our brain is composed of omega-3 fatty acids and docosahexaenoic acid (DHA). A deficiency of fats can lead to stress, anxiety and other mood disorders. So, feel good about adding good fats to your diet and vice versa!
4. Eating good fats will not make you fat. If you choose to eat healthier fats, in controlled portions, your body will eventually learn to burn fat, instead of sugars, further inducing weight loss. A high-fat diet can also curb hunger and cravings that mostly leads to overeating.
5. Fat is a crucial element for your body's absorption of the fat-soluble vitamins. Adding fats to your diet will help boost the absorption of vitamins that further help in strengthening your bones, boosting your immune system and protecting your heart health.
6. A high fat diet benefit includes boosting energy levels. Good fats keep you on your toes throughout the day without having to feel hungry. If you eat a diet centered on carbohydrates, you will experience raises in insulin levels. This rise and then subsequent drop in insulin levels will make you feel tired and lethargic.

The Most Revealing Fitness Test

The Most Revealing Fitness Test

By Coach Dan MIller

At Burg Fitness we are constantly testing you. There are workouts to test our overall strength, our aerobic capacity, our flexibility and our technical skills. But as a coach and athlete, there is one test in particular that I hold in the highest regard. This test is given nearly every day we walk in the gym – it reveals mindset and character. The test is simple…

What does an Member do when their workout is over?

Scenario 1 – The Individual Mindset

This behavior is generally executed in the following way:

• The Member finishes their workout and may roll on the floor for a few minutes.
• Upon collecting themselves, the Member may go check their text messages, social media alerts or email.
• The Member then proceeds to clean up their equipment – navigating in and out of fellow Member’s spaces who may still be working.
• Sometimes this mindset manifests itself in Members pooling together in groups sitting on the floor and talking about how tough the workout was and discussing their day.

Scenario 2 – The Group Mindset Result

This behavior is generally executed the following way:

• The Member finishes their workout and may roll on the floor for a few minutes.
• Upon collecting themselves, that Member gravitates towards other members that are still in progress of the workout. The Member cheers them on (whether they know them or not).
• The finished Member may clap, give words of encouragement, and move between groups of Members who are still working.
• Upon other Members’ completion of the work, high fives and pats on the back are exchanged.
• Workout equipment is put away together as a group.

Your Workout is Done When Everyone is Finished

Why did you join Burg Fitness? Is accountability, group sessions, friends or community part of your answer? If so, then consider this…the workout is not done when you finish.

The workout is done when everyone is finished. As a fitness coach, facilitating a sense of community is part of my job. I played soccer, a team sport, so this comes naturally to me. But it can be scary for others to reach out to someone they don’t know well and encourage them. Often people think “who am I to cheer them on? To tell them they can do it?”

If you came to Burg Fitness to be part of a community or for the “push of others” to keep your intensity high when working out, then consider this – you owe it to give back to that community. Consider it part of your social contract with our gym. You can keep your end of the deal by supporting every last member of your class to the finish line of each workout.

A Coach’s Challenge to You

At the start of every class, look around. Every single person who came to that class is now part of your tribe. You should take personal satisfaction in seeing to it that each individual is supported and no one “finishes alone”. It doesn’t matter whether you’re a founding member or this is class #1; it doesn't matter if you're a competitive athlete, a new mom getting back into the swing of things, or a middle-ager ready to tack control over your body.   For that hour, we are one group with a common goal – self improvement through shared suffering. Make sure no one suffers alone.

Burg Fitness Sponsors Boston Children's Hospital & Children's Miracle Network

Burg Fitness is excited to announce our sponsorship of Boston Children's Hospital & Children's Miracle Network via Zeta Beta Tau Fraternity's Get on the Ball event.

Get on the Ball" was started by the brothers of Zeta Beta Tau (Beta Zeta Epsilon Chapter) at the University of Maryland – College Park. Designed to create a fun, worthwhile way of raising funds for charity, this event quickly became not only a chapter favorite, but also something that the campus community looked forward to each year.

At the summer 2002 meeting of the Zeta Beta Tau Supreme Council, Children's Miracle Network Hospitals® was named an official adopted philanthropy of Zeta Beta Tau Fraternity.

Children's Miracle Network Hospitals® raises funds for 170 children's hospitals across North America, which, in turn, use the money where it's needed the most. When a donation is given it stays in the community, ensuring that every dollar is helping local kids. Since 1983, Children's Miracle Network Hospitals has raised more than $4 billion, most of it $1 at a time. These donations have gone to support research and training, purchase equipment, and pay for uncompensated care, all in support of our mission to save and improve the lives of as many children as possible.

For more information see: http://www.zbtgetontheball.com

Burg Fitness Supports Our Local Community Charities

Just what is ALS?

ALS was first found in 1869 by French neurologist Jean-Martin Charcot, but it wasn’t until 1939 that Lou Gehrig brought national and international attention to the disease. Ending the career of one of the most beloved baseball players of all time, the disease is still most closely associated with his name. Amyotrophic lateral sclerosis (ALS) is a progressive neurodegenerative disease that affects nerve cells in the brain and the spinal cord. Motor neurons reach from the brain to the spinal cord and from the spinal cord to the muscles throughout the body. The progressive degeneration of the motor neurons in ALS eventually leads to their death. When the motor neurons die, the ability of the brain to initiate and control muscle movement is lost. With voluntary muscle action progressively affected, patients in the later stages of the disease may become totally paralyzed.

Join us in supporting the Florida Chapter of The ALS Association

Concept 5 Rowing Technique

We love our Concept 5 Rowers for everything from warm-ups to WODs. Rowing provides us with a low-impact, full-body workout that can benefit all athletes.  Rowing is a very natural motion and most people pick it up quickly.  We often get questions about proper rowing technique, so have a look at the below video for tips from the experts.

Couples & Buddy Fitness - Burg Fitness

FUN but tough personal trainers lead workouts for couples & best buds to meet fitness goals & build connections!  

BurgFItness has compassionate, motivated trainers that truly care about you! It’s our passion to help clients with health & wellness while building stronger connections with a workout buddy. Get amazing workouts that change your body, challenge your core and…it’s always more fun with a friend!

Healthy Dinner for Three

Fun dinner consisting of organic turkey-burgers on from the grill, baked sweet potatoes, farm-fresh tomatoes and a beautiful green salad with balsamic vinaigrette!

What did you have? Comment below...