Can You Target Belly Fat?

The Short Answer
You’d better sit down because, believe it or not, you can—albeit not in the way you probably want.

If we’re talking spare tires, muffin tops, or that last bit of pooch covering your six-pack, then you’re S.O.L. That sort of chub (i.e., the kind you can see and pinch) is called “subcutaneous” fat, and you can’t “spot-reduce” problem areas. Instead, you need keep exercising hard and eating right to reduce overall body fat. Your genetics will determine how and at what speed the weight comes off, but rest assured that your belly will eventually shrink to more shapely (and firmer) dimensions.

Water is a Secret Ingredient
Water: The Wild Card of Weight Loss

Is water important?  Well let’s see, other than making up 50%-60% of our bodies, regulating body temperature, helping our breathing, transporting nutrients, carrying away waste and helping our muscles function, water is pretty much useless. Oh, and you need water or, after three days without it, you’ll die.

So in other words, water is pretty darn essential. It can even be an extremely important (and often unappreciated) weight loss factor.

Somehow, though, water is one of the most neglected parts of our diet. Some of us possibly go an entire day at times without one glass! Every part of your body is dependent on and comprised of water, and the most important parts need even more. Your brain is made up of 75% water, your blood 82% and your lungs nearly 90%.Besides being a vital component of your body, water also helps to reduce weight. 

                                                                                               ... read more

If you’ve trained at the Elite Training Facility, you’ve heard us preach over and over again to get your protein in.   Yes, it’s great for weight loss and building lean muscle, but today we wanted to dig a little deeper and talk about the many other important functions of protein.  It’s not just about weight loss!

Protein is an essential nutrient. and of utmost importance to our health. The importance of protein to our life is reflected in the term itself: protein is derived from the Greek term “protos”, which means "taking first place”. Your body uses proteins in your diet to build new cells ...


I’ve had a lot of people ask me about how long to hold the plank exercise. 
​And I always say the same thing, “it depends.” You know, on your goals, conditioning level, which plank you’re doing, etc. It just depends. That said, there are some general standards you can use to gauge your performance.  


Sure, it can help you relax. But massage therapy can do much more than that. Here are six healthy reasons to book an appointment: more

The Juice Cleanse – Our Personal Experience and Thoughts
By Dorothy Sinding, RMT

25 Reasons Why Women Should Lift Weights

Cardiovascular workouts burn tons of calories but if you are still struggling with your weight loss or body sculpting goals, weightlifting can reduce your overall body fat by about 3 percentage points in 10 weeks if you lift weights two or more times a week.  This can mean a loss of as much as three inches!

Read on for the top 25 reasons to lift weights:


Why Exercise is Important for Heart Health

"Exercise improves your health."
You hear it all the time, but what does that really mean? 

Heart disease is still the #1 killer in North America, and
inactivity is one of the major risk factors for heart disease. 
However, exercise helps improve heart health, and can even reverse some heart disease risk factors.

Here are 3 very specific exercise benefits for your heart:


For the last few months juicing and juice cleanses have become more popular and many of our clients have been asking our opinion about them.

As most of you know, we try not to have an opinion about things we haven’t tested ourselves.  So this week we both decided to do the All Juice 3 Day Cleanse. 

What does the cleanse involve?         more

Abdominal Plank

Want a single exercise move that will give you rock hard abs? Build a hard core with this deceptively simple exercise.

Just one exercise at once activates all major core muscle groups:
transverse muscle – it helps to raise a big weight;
rectus abdominis – it helps to jump better , and it is also responsible for the “cubes”;
oblique muscles – it extends the capabilities of the lateral tilt and twist at the waist;
gluteal muscles – it supports  the back and gives a beautiful profile.​

Other Muscles involved:
Back (especially the muscles by the spine and lower rib cage)
Neck and shoulders (Rotator cuffs, Trapezius, Deltoids, and Rhomboids)
Legs (calf muscles and quads)

Why You Need Protein in Your Diet

Green Juice A Day by: Dorothy Sinding

A few months ago we put ourselves through a juice cleanse and swore we'd never do it again nor recommend it to clients.   This still remains true, however, we did learn from the process and after a little bit of research and recipe tweaking, came up with a green drink recipe that can be added to "Eating or Success"

Both Clint & I have added this to our daily routine.   We now start our day of by downing a glass of green juice.

This drink is packed with vitamins, anti-oxidants, minerals, and help your overall well being.

Here is the recipe we use, plus some detailed reading on all the health befits:

Click Here for Juicy Details

4 Tips to Kick-Start Your Fitness Routine

The road to fitness is paved with good intentions — but sometimes it’s hard to know how to take the first steps.  Whether you've taken some time away from fitness or have never given it a shot, you just might need some tips to get going.

Use these simple tips to get your exercise or fitness routine moving.

1. Get a partner/friend and make dates.
It’s easy to flake out on ourselves; it’s much harder to flake out on friends or others with whom we’ve made plans....  more

The Truth about Coconut Oil
Is It Really Healthy?

Conduct a quick Google search, and you’ll find miraculous claims about a tropical fat that has become increasingly popular among health-conscious consumers in recent years: coconut oil.  Health claims about the oil's ability to help you burn fat, boost your memory, improve your heart health—and even prevent sunburn—abound. Many trusted talk-show hosts and ''wellness experts'' have touted coconut oil as nature's ''miracle'' food.

In contrast, many other health and nutrition experts disagree. Coconut oil has long been on the list of ''unhealthy'' fats due to its high saturated fat content.

So, whom should you believe?   ... read more

5 Foods You May Think Are Healthy – But Aren’t!

Don't be fooled by the "healthy foods" out there.   Here are just a few examples:

Trail Mix
Nuts and dried fruit trail mix is obviously a healthy choice, right? Wrong! While plain, natural mixes of unsalted nuts and unsweetened dried fruits can make for a good portion-controlled, high-energy snack, many mixes throw in chocolate chips, loads of salt, and added sugars. Since a small handful easily contains 300-plus calories, read your nutrition labels closely! more

10 Tips To Kick-Start Your Fitness

Don't wait for New Year's resolutions.  Get moving today!

1. Let go of the past
Don’t dwell on what has gone wrong with your fitness routine in the past. The past is the past, and there is not any value in looking backwards when it comes to establishing a new plan for fitness motivation. Just let it go and be ready to move forward.

2. Crush negative self talk
This one may very well go along with the previous point, but silence any negative self talk as it pertains to your body image, your diet, or anything fitness related    


Tricks to Keep you on Track over the Holidays 

The Strategy:
Bring Your Own Food
Contribute a healthy dish to a gathering to ensure there’s something you can indulge in.
High protein snacks like turkey bites on a meat platter are always a great option.

Tricks to Try
Eat the best-for-you offerings first. For example, hot soup as a first course. But stick to the broth-based, not cream-based. This can help you avoid eating too much during the main course.


Healthy Summer Grilling Tips

Meats & Things:
Go for grilled fish more often.  The healthiest types include salmon, trout and herring, which are high in heart-healthy omega-3 fatty acids.
Buy chicken breasts – and remember to remove the skin before eating – instead of the fattier dark meat (legs and thighs).  Or try grilling up chicken or turkey burgers using breast meat, and add diced onions for another layer of flavor.
What cut of meat to buy?                          ..... read more

6 Surprising Health Benefits of Massage Therapy 

However, if you’re “apple shaped” or if you’re sporting a big ol’ beer belly, that’s likely a different kind of flab called “visceral” fat. Research shows that it is, in fact, targetable, which is fortunate since it’s much more insidious than the subcutaneous variety. Residing deep within your torso, visceral fat wraps itself around your heart, liver, and other major organs, and secretes chemicals that fuel inflammation. Your best strategy for reducing it is to work out hard, stress less, sleep more, and make cleaner food choices.      

                                                                                                          ... read more