5 Tips To Survive Holiday Season Eating
FP Nutrition Coach Maria Rueda shares her top 5 tips to enjoy the fall holiday season with family dinners, treats, temptations, and parties; all while staying true to your feeling your best.
Nutrition Help is Here
Has your eating fallen off the rails since the shutdown? We got your back with a 4 week program to help!
Build Your Immunity with 7 Simple Immune Boosting Habits
You don’t need anything special to support your immune health. Healthy living and tweaks to your lifestyle are enough to help build your immunity.
Chef JB's Quarantine Recipe
World-renowned Executive Chef and FirePower CrossFitter Jason Bangerter is cooking up a storm at home these days. He's created a simple and healthy recipe for you to make at home that's quick, easy and hearty on the veggies!
Social Distancing Is Weird...
Although right now we may be out a gym home, we are not out a family.
Small Change Challenge: February 2020
Small habits add up! After a successful New Year SMALL CHANGE CHALLENGE, we are BACK with more!
Flexing Your Mental Health Muscles
Mental Health is more than just the absence of mental illness. Just like physical health is more than just not being sick.
Small Change Challenge
Introducing the SMALL CHANGE CHALLENGE. A a 4-week challenge with a twist!
What If Christmas Isn't Your Favourite Time of Year?
Holiday stress lives in most of us, however not everyones' is driven by finding the perfect gifts or baking enough cookies...
Motivate Yourself When You Are Feeling Down
FirePower Cares' partner Marleen Filimon shares her strategy to motivating yourself to get off your butt and make something of your day when your brain is trying to take you to the couch.
Take A Mindful Time Out
We are committed to bringing you insights and real-life strategies to help you manage your mental health as well as your physical health.
Can Social Health Predict Overall Health?
Social health is a strong predictor of overall health and well-being. It can provide you with a network of support that helps fend off loneliness, provides a sense of belonging in your community, and even helps protect your physical health.
A relationship review of the time so far between me and my new boyfriend...
Motivation Isn't Enough
Motivation might get you started, habit is what keeps you going...and a great community surrounding you!
Who are you doing it for?
When you choose to eat healthy or go to the gym regularly or sleep 8 hours a night, sometimes, we have to be prepared for all of those things to happen. The actions or words of those around us are constantly pulling us back towards our old habits.
When goals hold you back
Sometimes we become too obsessed with being “perfect” in our path to success. NO ONE IS PERFECT! This can cause utmost amounts of stress if a flexible mindset is not present. This stress can be amplified over the holidays as food at events and traffic may be outside of your control.
FOOD SAFETY: Keeping your food foul-free
Get the facts about food safety!
Finding That Internal Motivation
If you are reading this, chances are you are a fitness addict. Non-fitness addicts don't understand your dedication and may sometimes even call it an obsession. However, even as dedicated as you may be, it is normal to go through slumps or feel unmotivated for small periods of time...
Before the New Year I will...
As hard as it is to believe, we are less than 2 months away from 2019 -- The New Year. The new year is the time when we set goals that we want to accomplish in the 12 months ahead of us. These goals are usually related to weight loss, travel, work, getting fit or focusing more on ourselves. These are what we plan to be our next steps in life.
The Holidays are Coming!
The holidays go by in a blur and they can be some of our most memorable times and also some of our most stressful of times. Many people struggle this time of the year with their nutrition and fitness goals due to this stress.
Don't FALL Out Of Your Plans!
With the leaves fully changing colour with the fall season, you might have already noticed pumpkin spice everything, holiday décor and activities, and an increase in prices for those holiday flight tickets home. Another thing that comes with the change in seasons is a change in our schedules and routines.
Why my shoulders are sore.
Many of us at one point or another have dealt or are dealing with some form of pain in our shoulders. Sometimes we try stretching them, backing off weight in workouts, or massaging shoulders with a lacrosse ball and things never seem to be 100%. That’s because typical soreness in shoulders is a result of something else.
Why weight adds pressure (and why it shouldn't)
Many of us dread stepping on the scale. It’s the uncertainty of “will my weight be up or down?” Has all of my hard work, planning and tracking worked? The truth is, our weight doesn’t accurately represent our body composition. People’s weight only represents their OVERALL WEIGHT at that specific point in time...
What Are Your Three Things?
If your energy could only be put towards three things, what would they be? Most people have family and job as two of the three but what is the third? For the majority the third thing a hobby but it will change and evolve...
Does logging your food really work?
Food logging.You may have heard people talking about it, or you may have even tried it yourself with mixed feelings. Food logging can potentially be a tedious process and even a little stressful for some. But, is food logging worth the time? Here is one scenario that happens a lot, and it may have even happened to you!
Are you planning ahead for success?
Think about your typical week. Most likely, you can predict what days you will be working late, driving the kids to activities, or simply too exhausted to cook. In fact, your typical day may include waking up at 5 am, getting the kids ready for school, a full day of work, picking up the kids to take them to practice, then getting home after dark.
Struggling with weightloss? We see people with different ideas of how they can cut corners or get stuck in myths that simply aren't true. Let's set the facts straight!
Not Your Normal Holiday Countdown
Thanksgiving is in 7 weeks. Assuming you exercise 3 days per week every week until Turkey Day, that’s 21 “fitness days” until it’s almost “The Holidays”.
Recipe - Bean & Rice Salad
Coach Karen has a delicious Bean & Rice Salad recipe for you to try - great to have for lunch or pre workout.
Vitamin D: What You Need to Know
Vitamin D is unique among vitamins working more like a hormone at the level of our DNA. Likely why vitamin D has been linked to so many health outcomes including calcium absorption, bone density, mental well-being, brain health, glucose metabolism, muscle function, cardiovascular outcomes, and immune health to name a few.
5Star4Mula - Now Available at FirePower!
Introducing a new line of supplements to you courtesy of 5Star 4Mula!
Competition Day Eating
Do you ever wonder what you should eat on the days that you’re competing? Well here is a little information that I hope helps along with a couple of Protein Bar recipes. Do you ever wonder what you should eat on the days that you’re competing? Well here is a little information that I hope helps along with a couple of Protein Bar recipes. Do you ever wonder
10 Natural Ways to Boost Your Feel-Good Hormones!
We all have days when we feel a little low. Some mornings you wake up and life doesn’t have its usual bright sparkle. Everything seems like an effort. Thankfully, there’s a lot we can do to shift gears from flat to fabulous! Next time you’re feeling under the weather for no particular reason, try these easy tips to boost your feel-good factor.
FirePower’s Healthy Pancakes
Many of you have been asking so here it is! While they aren’t Paleo, they are still packed with yummy-ness and good stuff. Super easy to make!
8 Snacks That Aren’t As Healthy As You Think
The healthy snack section of the grocery store is getting bigger and bigger, but does it automatically mean that what’s there is good for us? Not always! In fact, many of the packaged items in that area of the store aren’t as healthy as you think.
Struggling to Lose Weight? Try These 3 Tips for Success
The number one cause of obesity is something known as “emotional eating.” Many people have heard this term, but few are aware of just how strong a hold it has on their health and well-being. If food is your way of dealing with stress and anxiety, you are not alone.
Vitamin D…Solar Power Your Body
A while ago I attended an amazing health convention where the main speaker discussed Vitamin D. It was too good to share! The speaker was Dr. Myron Wentz, World-Renowned Microbiologist/Immunologist, Winner of the Albert Einstein Lifetime Achievement Award. Here was my takeaway.
6 Things You Didn’t Know About Belly Fat
Politicians, gossip columnists, doctors, your best friend — they’re all talking about the same thing: fat. Especially belly fat. The great thing about belly fat is that the better you get to know it, the easier it is to make it vanish (if only spam e-mail worked the same way!). Digest these stomach-flattening facts.
How Do You Look At Food? How Does It Look Back At You?
This is it. You are going 100% strict paleo as of tomorrow. No more junk, sweets, processed foods, cheats or alcohol. Everything is going to be clean and natural. Cold turkey you are going to cut it all out for good!
Your Mother was right: Eat More!
I work with a lot of active people. From CrossFitters, Runners, and Martial artists, all the way through moms and dads just looking to stay healthy. At the end of every week, I sit down with their food journals to see what needs tweaking and what can be left to stand.
7 Things You Aren’t Doing That Affect Your Workouts
A while back I wrote a post called 25 Ways to Become a Better CrossFitter. When it comes to CrossFit (and most other sports) most people understand that to become better athletes they must train hard, train weaknesses, and train often. But the time you spend in the gym is only one piece of the puzzle that represents your development as an athlete.
9 Things To Do When Your All Banged Up
As a physical therapist and strength and conditioning coach, I’ve spent a good portion of my professional career talking to people about recovery, either in the clinic following an injury or in the gym following a high-intensity workout. Since I believe that brief, high-intensity exercise is the most productive in terms of maximizing fitness and minimizing
Natural Ways to Boost Your Immune System for the Fall Season
Natural Ways to Boost Your Immune System for the Fall Season:~by Dr. Jaime~Diet: Following a diet abundant in fruits and vegetables will provide the body with plenty of antioxidants and vitamins and minerals. Antioxidants can scavenge the free radicals that may cause us to catch colds and feel run down. In addition fruits and vegetables provide more vitamins
7 Foods For Healthy Digestion!
I believe the digestive system is the core of life energy, intuition and longevity. Unfortunately, we’re turning into a bloated and constipated nation. We spend millions on laxatives, antacids, fiber, and enzymes when often a healthy diet is enough to regulate things. To maintain optimal digestive health and avoid many modern diseases, I recommend adding the
Seven Shades of Paleo
I came across this article from one of my nutritionists, Amy Kubal. We were discussing the challenges people face with “Going Paleo” and how to make it work for them given their lifestyle, family situations, finances, commitment/motivation, etc. Amy shared her article below with me and a few more I’ll post shortly. Hope you find it helpful! In health, AES
12 Ways to Eat Healthy on a Budget
Scientists at the University of Washington have affirmed what people transitioning to healthier lifestyles have discovered in the checkout line: eating healthy is expensive, and eating poorly is cheap. In fact, switching to a cleaner diet and remodeling your pantry can be quite a daunting and costly task.
How To Avoid The Big Screw-Ups: Advice To A 20-Year Old From People Twice His Age
If you can make a reasonable living doing what you love, DO WHAT YOU LOVE.. You may not get rich, but you’ll get to do what you love. Don’t quit your day job until doing what you love pays the bills, but don’t incur big debt getting a law degree or an MBA if you really want to be an artist.
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