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If you love carbs, like most people, this is the blog post for you! Spoiler alert: they are not evil. Out of all 3 macronutrients (protein, fats, and carbs), carbohydrates are perhaps the most frequently misunderstood nutrient in food. It has been given a bad name, but is it really as bad as some nutritional trends claim it to be? In this article, we’re going to tell you the most important considerations about carbs, which will allow you to make them a functional part of your nutritional plan.

Protein. It's the biggest buzzword in the health and fitness industry right now. When most people hear the term "protein," they immediately think of a particular brand of supplement. First and foremost, I'd like to emphasize that supplements are not the focus of this article. Instead, we'll look at different types of proteins and how they're processed by the body. It's worth noting, however, that the protein you get from supplements and the protein you can find in food is almost the same. The only exception is that certain powdered proteins are well-isolated and absorb more quickly than others. Supplements were designed to complement and improve your diet plan. They're also handy and can be used in a pinch, such as after a workout or even for breakfast if you're running low on calories.

"I'm too old for that." If you’ve ever tried to talk your dad into going to the gym with you, it is likely that the response was something the above. Or maybe you've said it yourself. Well, people of previous generations have grown with the belief that age is a terminal sentence that inevitably deprives you of the ability to do anything body-care-related. And while this is relevant and valid for individuals who believe it is so, it is not really the ultimate truth that no one can escape. Let’s Face The Facts… If you are of older age and don’t have any severe physical/health issues, here are some facts for you: You can still exercise You can still eat well You can still treat your body right In most cases, refusing to do those is simply the end result of giving up, or in other words, it is your mind that thinks age is stopping you.

Imagine you're freezing in your own house and the only source of heat is your fireplace. There's no firewood, so you start burning stuff in your house. Do you reach for the furniture and tearing down walls right away? Of course, not! You go for fluffy pillows expendable junk first. If you’re working to shed fat, your body is essential looking for stuff to burn for energy and survival. But unlike you in your scenario, your body does not care what it burns. It's tearing down weightbearing walls and burning your great grandmother's antique table. It doesn't care where the energy comes from. So as you gleefully celebrate weight loss, you've actually lost water, muscle, and bone. And now you're setting yourself up for injuries, insulin resistance, and a falls. Do you still feel like doing a bell-kick? But don't fret, there is a way to protect your body's essential structures while losing weight. First you need to make a change to your lifestyle. I know, easier said than done. But hear me out. Start by manipulating your nutrition and activity levels in small increments. Though fat loss sounds simple, there are many important considerations to take into account when you are going through that period. One of those is namely the approach to training while losing fat, as it can make or break your process. In this article, we’ll go through every important detail regarding fat-loss training. Without further ado, let’s get to it!

The more time passed by and the more we transitioned from a life in nature to life in big cities, the more human nutrition changed. Needless to say, when you make changes to what you do multiple times per day (eating), there are physiological changes that occur.  The “western diet” is one of the things that made the biggest impact on human health.

Part tennis. Part badminton. Part ping pong. All around fun! With 36.5 million players - and counting, Pickleball is the fastest growing sport in the United States. And with good reason. It’s easy to learn and has a strong social element. In fact, fans of the game say it’s downright addictive, confessing that they lose track of time and play for hours a day without realizing it. If you’re a “picklehead” and want to amp up your game while avoiding the common overuse injuries for all those hours of play, we’ve got you! We reached out to our resident pickleball expert, Dr. Gabby Mace, DPT of Pioneer PT here in Maryland. She plays tons of pickleball herself so we asked her how enthusiasts can improve their game and bulletproof their bodies and she helped us put together this workout for you! “Players obviously need endurance and agility. And don’t stop there. Add strength training! Just like with other sports, strength is essential for improving you abilities on the court and staying safe from injury.” said Dr. Gabby. “Due to the size of the court, and the speed and style of play, players require a lot of functional flexibility - and strength throughout those ranges of motion.”

Yes, you read that right. Some of you are more than likely sliding your mouse to the back button thinking "this lady calls herself a trainer...how could I not care about my weight?" But before you get your sweet new Under Armour panties in a bunch, hear me out... I get it, we all have an ideal weight we would like to be. Some of us want to gain, most of us want to lose. So we hop on the scale every morning, heart racing, hoping that because we walked past the Dunkin Donuts box in the office yesterday, we will magically shed that extra pound or two. The scale blinks in a taunting manner as if to say "don't waste your time", and somehow, you're up an extra pound or two...

“No man has the right to be an amateur in the matter of physical training. It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable”

We live in a magnificent era. We can have anything we want delivered right to our doorstep, we have access to any type of food our heart desires without having to hunt for it, and we could potentially go through an entire day without having to exert any sort of physical effort. This is fantastic, but also super terrible for our bodies. We no longer have to to hike up the mountainside to go hunting (unless we choose) nor do we have to sit in a squatting position while building a fire thanks to the wonderful invention of chairs. While this is all well and good, our bodies have this tendency to "use it or lose it." You see, our bodies are smart. Our biological makeup today is roughly the same as it was as much as 200,000 years ago. Evolution is an impressive happening, but it takes time... Lots of time. And we as a species are inventing technologies at a speed that far outpaces our ability to evolve and adapt to it. Our current biological makeup has us prepared to survive in an environment where food isn't guaranteed. Now, you may be wondering... "Linette, how did people eat if there were no restaurants to serve us food?... What did they post pictures of on Instagram... Did they plate the food themselves or something?'