Blog
The Two Things Required to Get Toned & Build Muscle
Building muscle requires two key elements: resistance training and proper nutrition.
Resistance training, such as weightlifting, creates micro-tears in muscle fibers, and the body repairs and strengthens these fibers during rest, leading to muscle growth.
Adequate protein intake is crucial for this process, as proteins are the building blocks of muscles. So, hit the weights and fuel up with the right nutrients!
Does Your Activity Tracker Track Your Activity?
There are benefits to wearing an activity tracker, but here are five downsides:
Accuracy Concerns. While these trackers have improved in accuracy, they may still not be perfect, especially for certain activities or metrics.
Battery Life.
23 Ways to Sneak Protein into Your Diet
There are plenty of tasty ways to sneak in that protein!
Try adding lean protein sources to your favorite meals. For example, toss some grilled chicken or tofu into your salad, blend a scoop of protein powder into your smoothie, or mix beans into your pasta dishes.
31 Ways to Get Better Sleep (Part 2)
Here are five things to consider when wanting to get better sleep:
Stick to a regular sleep schedule. Go to bed and wake up at the same time each day, even on weekends. This will help to regulate your body's natural sleep-wake cycle.
Create a relaxing bedtime routine…
Monday Motivation - Having Fun is Fun! :)
Happy Monday, Blue Eagle!
Yesterday afternoon, I ran, hiked, climbed, swam, dunked, crawled, and pulled myself through my first Spartan race. I was joined by my teammates Amy, Angie, and Georgia. We had a blast!
I work out because I want to live a longer, happier, and healthier life. And I know without a shadow of a doubt that Blue Eagle's coaching and program gives me this longer, happier, and healthier life.
31 Ways to Get Better Sleep (Part 1)
Here are three ways to better sleep. Watch the video for more specific guidance! :)
Establish a Consistent Sleep Schedule.
Going to bed and waking up at the same time every day, even on weekends, helps regulate your body's internal clock. This consistency reinforces your natural sleep-wake cycle, making it easier to fall asleep and wake up feeling refreshed.
Does Stress Cause Weight Gain?
How Stress Impacts Our Weight
Stress can be a factor in weight gain. When you're stressed, your body releases hormones like cortisol, which can increase your appetite. Additionally, some people may cope with stress by turning to comfort foods that are often high in calories and sugar. Moreover, chronic stress can disrupt sleep patterns, and inadequate sleep has also been linked to weight gain.
The Dark Side Of My Love Language
According to psychologist Gary Chapman, everyone feels loved or expresses love in one or more of the five love languages: receiving gifts, words of affirmation, physical touch, quality time, and acts of service. With one of our love languages being words of affirmation, what's the dark side?
4 Ways to Clear Your Mind
Do you struggle with stress, anxiety, or falling asleep? Here are four ways to clear your mind and get your life back.
Sleep struggles are incredibly common, and many people find it challenging to clear their minds before bedtime. A few common struggles include:
Forgive yourself. Keep moving forward
My 15-year-old daughter had her end-of-season water polo tournament this weekend in Dallas. Her coach is a former Olympic water polo player and still represents the USA in the over-35 water polo tournaments all over the world.
Her #1 most important piece of advice is mental: get over your mistakes quickly and move on!
I've Had Multiple Panic Attacks Today. What now?
What’s a Panic Attack
A panic attack is like your body's fire drill, but it happens at the worst times—randomly. Imagine feeling an overwhelming sense of fear and doom, coupled with physical symptoms like a racing heart, shortness of breath, trembling, and sweating. It's like your body is convinced there's a lion in the room, even if your logical mind knows there isn't. They usually peak within a few minutes but can leave you feeling pretty shaken for a while after.
Schedule Your Goal Review
Schedule Your Goal Review. If you haven't set up a goal review session yet, use the link below to book. Each goal review session includes a complimentary Inbody 270 body composition scan.
October Programming 🍁
It’s Fall ya’ll! Time to build some muscle under some cozy crew necks and flannels. Maybe I’m speaking too soon 🥵. At any rate, before we get into out October programming, let’s recap last month!
Here’s a look at some PR highlights from September
Do you Have a Coach or a Cheerleader?
A coach is like a strategist, guiding you through the game, providing feedback, and helping you improve your skills. They might challenge you, push you out of your comfort zone, and focus on your development.
A cheerleader is there to uplift you and provide moral support. They're the ones cheering you on, celebrating your victories, and offering encouragement. They do not provide detailed strategies like a coach or help improve your skills and abilities.
Drink the Good Wine, Eat the Good Food
Spend time with friends. Enjoy Saturday night dinners with one another. Drink the good wine. Eat the good food.
2 Ways to Give Focused Attention: at Home & at Work
One of the best ways to give focused attention to a particular task is to time it. Set a timer for 20-30 minutes. Work on one (and only one!) task for that specific period of time. When the timer goes off… take a 5 min break. I recommend taking a walk or cleaning the house for five minutes if you are at home.
Monday Motivation - Getting Better Requires Feedback
The absolute best way to improve is by receiving constructive feedback. Your coaches and I want to hear from you. Our goal is to provide a 10/10 experience when you walk through the doors at Blue Eagle... EVERY... SINGLE... TIME!
3 Tips for Better Connecting with Friends
One of the best ways to live a longer, happier, and healthier life is to better connect with friends. Here are three ways to better connect with friends! These relationship exercises are based on “The Good Life” by Robert Waldinger and Marc Shulz.
Motivation Monday - Filling Your Feed
I write these Motivation Monday emails to encourage you as you start your week. I often need motivation myself... or at least reminders that life is not supposed to be rainbows and unicorns every day.
Saying Great Things about Yourself Even If It's Make Believe
Here are some ways to improve saying positive affirmations to yourself, especially during personal training sessions.