Fitness and Beauty Fitness Information Health Diet healthy mind Nutrition Myth Uncategorized

The Key to Your Fitness Success

C O N S I S T E N C Y – The most important key 🔑 to fitness. No matter the goal, no matter the plan. Nothing will be perfect. You will fail. You will slip up. If what you do after that makes the huge difference over time.

Think of a time in your life when you overcame a major physical or mental challenge.

Maybe that was finishing grad school. Building a house. Giving birth. Or trying a new activity that scared you. (Sky diving, anyone?)

Recall how hard that challenge was.

How uncomfortable you felt. How you wanted to quit 100 times in the middle of it.

Now think about the person you became afterwards.

Thanks to that challenge, you’re stronger, wiser, and more insightful and experienced.

Above all, you can point to that challenge and say:

I survived that. I did that.

Hang on to that feeling. You’ll feel it again if you’re consistent

Fitness and Beauty Fitness Information Health Diet healthy mind Nutrition Myth Online Personal Training Uncategorized

Whats the Beef about Beef?

B E E F – it’s what’s for dinner.  

So what’s all the beef about beef?🥩

Is it healthy? Is it bad for you? Is it bad for the environmental? Is it good for the environment? 

There are so many conflicting opinions about this protein filled substance. 

Here is our opinion on if you should indulge, why, and how.

Beef provides good-quality protein and is also rich in nutrients, such as energy-supplying iron, zinc and vitamin B12 and immunity-supporting selenium.


Since fast food burgers are considered in the realm of red meat, it can give red meat a bad rap.

The meat quality could also be more of an issue than the meat itself.  After all, lean, grass-fed, hormone-free, antibiotic-free beef from happy cows would probably be different than fatty, corn-fed, hormone-laced, antibiotic-bathed beef from cows in crowded feedlots… never mind beef that’s been processed through the fast food factory.

Our Recommendation(from our friends at PN):

  • incorporate a variety of sources of lean protein in your diet
  • eat whole, unprocessed foods
  • eat lots of vegetables and fruits
  • avoid simple and refined carbohydrates
  • eat naturally occurring “good fats”; avoid industrially produced trans fats and hydrogenated fats
  • buy the best quality food you can afford — including grass-fed, pastured beef if you can manage it
  • keep doing all the habits that — overall — add up to good health
Fitness and Beauty Fitness Information Health Diet Nutrition Myth

What Supplements Should I Take?

The answer is simple. No matter what you are striving for, there are 5 supplements that will help with your overall health & wellness.

1. Multi-Vitamin: This should be a no brainer. We all know that the fruits and vegetables we eat today, are not as rich in vitamins and minerals as they used to be, and that most people do not eat the recommended 5-10 servings of vegetables per day. So, covering any micronutrient deficiencies you might have, is the first step into getting your body to work efficiently.

2. Omega-3 Fish oil: Promotes cardiovascular health, mental clarity and great for decreasing the body’s inflammatory response to exercise and stressors.

3. Protein:  Incorporating a high quality protein powder to you daily routine to promote post rock out recovery, maintain lean muscle mass and supports immune function

4. Branch Chain Amino Acids: Help promote muscle recovery, support metabolism, and can increase and maintain lean muscle mass and strength, especially as you age

5. Digestive Enzymes: The nutrients in the foods you eat are essential for recovery, health, and performance. To break down and absorb the nutrients from food, your body secretes enzymes. Aging, stress, and high-intensity exercise can impact your body’s natural digestive response, denying your body the nutrients it needs. So by taking these Enzymes your body can absorb nutrients more effectively.

Be consistent with taking your supplements. You might not feel a difference after the first dose, but soon you will be feeling the effects in your energy levels, sleep, digestion, etc.  It’s also a great idea to have any supplements that come in pill form with food. That way you don’t upset your stomach.

Beauty Fitness and Beauty Fitness Information Health Diet Nutrition Myth Online Personal Training

5 Key Steps to Avoid Weight Gain During Travel

Step 1 – Make a Game Plan

Even in the smallest towns there are places where you can get a workout in. If its extra money you’re  worried about spending on a la carte gym fees, I will let you in on a secret I have been using for years.  Put on your workout clothes, head to desired gym, (even better if its with friends or family that already go to that gym), approach the front desk and say, “I’m new in town and I’m thinking of living in this area and would really like to check out your facilities” Stress to them you don’t want a sales pitch, and in high-end gyms like Lifetime and Equinox they will not pressure you into talking about getting a membership, instead will have you sign a waiver and let you workout for that day or week for free. And BOOM, free workouts. DONE. The reason you say you’re moving to the area is, if they see an out of state ID they will assume you are only visiting, not interested in a membership, and force you to pay absurd day fees up to $50/day.

Step 2 – Consistency

Sticking to your regular schedule as closely as possible…. Set your regular alarms and add in some meal alarms so that you don’t forget to eat by getting side tracked by your travel plans or adapting habits of your travel partners.  You’ve worked so hard to get where you are, why adapt to them, make them adapt to you.

Step 3 – Recovery

Staying hydrated, getting ample sleep, and properly recovering from the stressors of travel and working out is key to keeping your adrenal glads and hormones in check. Cortisol, our “fat storage hormone” can get thrown out of whack with constant stress. Keeping mental and physical stress to a minimum will help prevent weight gain from settling around your waistline and a host of other issues such as irritability and depression.

Step 4 – Be Selfish

Going out to eat doesn’t have to be a bad thing. You just have to own up to your needs and don’t be afraid to ask for substitutions and special requests. With the growing number of food sensitivities and allergies, making the server aware of your nutritional needs is no longer something you should be scared about.  Be very polite, ask as many questions about the dishes as you see fit.  When your food arrives and you’re happy with your meal, it will be worth the pain and suffering you endured to ask a few simple questions.  BUT along with this comes the compensation.  Don’t forget to tip, and tip well. Its only fair, since you were a POLITE pain in the server’s ass, to reward them with a fat tip (at LEAST 20%).

Step 5 – Always BYOF

And Finally, Bring Your Own Food. And I know what your thinking, “Naaaaw, I’m good”, those sexy black leather pants you packed won’t love you back if you don’t. Trust me, this part is essential. Keeping on track with meal timing and paying attention to your hunger when you are out of your element will be the single most important thing you can accomplish to avoid weight gain during travel.  Pack snacks in your carry on and even your suitcase for healthy options when there is none.  This includes a few servings of your favorite protein, nuts, quest bars, organic jerky and don’t forget your supplements. If you’re feeling like these will take up too much real estate in your luggage, separating your supplements in ziploc bags and then placing them in your protein shaker saves on a lot of space. Plus by packing some snacks, this will save some space in those leather pants, and to me that’s worth more than taking up extra space in your suitcase.

Nutrition Myth

Nutrition Myth: Late Night Eating Will Make You Gain Weight

Is it true those late night fries are hindering your weight loss? This nutrition myth keeps some people up at night. When your Friday night ends with a slice of pizza, will it throw off your calorie intake for the next day?

There are always two sides to every story, and late night eating is no different. It has negatives and positives. If you are a frequent late night eater, will you experience weight gain afterward? Let’s debunk this nutrition myth once and for all.

Nutrition Myth Debunked: The Effects of Late Night Eating

We all have those nights where a cheeseburger and fries just sounds so much better at midnight. With restaurants being open 24 hours, it really doesn’t help you stay in control of your cravings.

What are your calorie needs?

This nutrition myth depends on your calorie needs. If by the end of the day you haven’t met your calorie intake, some healthy late eating won’t cause you to gain weight. However, late night eating can cause weight gain if you’ve already met your calorie intake for the day. In this case, you’re adding to the calories, and this extra intake could be a factor for your weight gain.

Slowed down

Slow digestion can also affect your weight gain from late night eating. If you are a regular late night eater, you must allow one to two hours to pass before heading to bed for your stomach to properly digest your food.

If you immediately go to bed after a big late night feast, you may wake up with a stomachache. You should also consider including your late night meal in your calorie intake for the next day. This will help prevent you from getting more calories than your body needs.

No sense eating

The usual activities associated with late night eating includes watching TV or being on the computer. This could cause mindless eating, resulting in you ignoring portion control. You body does not need these extra calories. Try to keep your calories in mind when you start thinking about those late night cravings.

SLH Nutrition Will Help You Stay on Track

At Strong Lean Happy, we understand a good fitness regimen needs to be accompanied by a healthy diet. We offer nutrition coaching with our online personal training classes to give you access to nutrition and diet help. Sign up for your online personal training subscription today!

Nutrition Myth

Nutrition Myth: Eating Less Will Make You Lose Weight

You want to start a new diet. You’ve thrown away all of your junk food in your house to help with your weight loss. You started monitoring your calorie intake, and you want to begin start meal prepping for portion control. Or, maybe you have a plan to only eat once or twice a day, because you heard that the less you eat the more weight you lose. But could that be true or is it just a nutrition myth?

Nutrition Myth: Eating Less Will Make You Lose Weight

Your diet and exercise could be a big factor to your goal of losing weight, but does it necessarily mean that you need to skip breakfast every day? Sure, eating less junk food will help you see results, but is it proper nutrition to eat less?

Expert opinion

Experts have weighed in on the nutrition myth of eating less to lose weight, and they all agree that if you are in a calorie surplus taking in less calories from food and burning more calories through exercise will help with weight loss.  The theory suggests, that your body will be burning more calories than you’re taking in creating a deficit. Although, scientifically this can be proven accurate, it doesn’t always take into account an individuals physiology. If a person has been steadily gaining weight most likely, yes they are in a calorie surplus, and creating a deficit will help them lose weight but not every WeightLoss patient is in a significant calorie surplus.

Less junk food, more exercise

Although if you’re in a significant calorie surplus it will be beneficial to eat less high calorie foods and replace them with more lower calorie fruits, vegetables, lean meats, and healthy fats. You can definitely see significant weight loss without incorporating exercise but including exercise will not only increase your deficit but help you maintain lean muscle mass which in turn will drive your metabolism.

Long-term effect

Eating at fewer calories for a long time could have some long-term effects on your body. Staying above 1200 cal is significant to maintain your metabolism for the long run going below this calorie marker can decrease your muscle mass slowing down your metabolism. Make sure when you are replacing high calorie foods with lower calorie healthy foods that you are still getting proper amounts of proteins, carbohydrates, and fats to maintain muscle mass and prevent a slower metabolism. Consider a customized plan from a certified nutritionist or dietitian to develop a plan that is right for you.

Mind tricks

You’re worried that a lower Calorie intake will make you stay hungry, try this portion control tip to trick your mind. Use a smaller plate when eating, as it requires less food, or have all your meals portioned out in containers in your fridge. Know exactly what your plate should look like including: 2-4 fist sized portions of vegetables, 1 to 2 cupped hands of carbohydrates, 1 to 2 palm sized portions of protein, and 1-2 thumbsized portions of healthy fats. Leaning towards the smaller amounts for females and the larger amounts for males. Also practice eating slowly and only until 80% full.

Proper Nutrition and Personal Workouts for Your Weight Loss Goals

Let the personal trainers and nutritionists at Strong, Lean, Happy help you reach your weight loss goals. With on-demand workouts and our nutritionist to guide you, Strong Lean Happy is a revolutionary way to get strong, get lean, and get happy. View our plans today!