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Nutrition

Simple vs. Complex Carbs: What’s the Difference?

“Carbohydrates provide essential nutrients and are one of the main sources of calories for our bodies” (American Heart Association, 2023). However, not all carbs are created equal. They can be broadly organized into two categories: simple and complex carbohydrates. Understanding the differences between these categories is key to making smart dietary choices, especially when it comes to fueling in-home personal […]

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Book Review: The Obesity Code by Jason Fung

In the world of fitness and weight loss, there’s a pervasive myth that revolves around calorie counting. Clients come to us, time and again, feeling frustrated and stuck in their weight loss journey despite diligently counting every calorie and sacrificing their favourite foods.It’s a tough cycle to break, and it’s exactly why I (Poul Nielsen!) am writing today’s blog post. […]

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A Primer on Protein Powder

Protein powder has surged in popularity, becoming a staple in the diets of many exercise enthusiasts, athletes, and health-conscious eaters. The general population’s growing awareness of the importance of protein in supporting muscle growth (and overall well-being) is directly linked to this rising trend, and “research suggests protein supplementation can assist with increasing muscle mass, enhancing athletic performance and even […]

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How to build muscle on a plant-based diet

In the realm of fitness and strength, the idea of building substantial muscle on a vegan diet was once met with skepticism. Traditional beliefs centered around the necessity of animal-based proteins for muscle growth and strength. However, as plant-based lifestyles gain traction and scientific research evolves, it’s becoming increasingly evident that achieving significant muscle gains on a vegan diet is […]

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Why Thin Doesn’t Always = Healthy

The other day one of our virtual personal training clients, who is in great shape, told me that one of her friends remarked to her, “Why on earth do you work out? You’re skinny!” This comment is an example of a great misconception in our society: that skinny = healthy.This client can deadlift and squat more than her own body […]

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What and when to eat before working out

When it comes to maximizing the effectiveness of your workout, what you eat beforehand plays a crucial role. Pre-exercise nutrition can boost your energy levels, enhance performance, and help you achieve your fitness goals. But what – and when – to eat pre-workout is a source of confusion for many, which is why we’ve put together this handy guide: what to […]

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Book Review: The Longevity Diet

Hello! Poul Nielsen here.  I am always on the lookout for resources that can help our clients live healthier, longer lives and today I want to talk to you about  The Longevity Diet. This book, written by Valter Longo, first caught my attention for its promise to not only help readers shed some pounds but also improve overall health and increase […]

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How much protein do you *really* need?

Protein is a vital nutrient that plays a fundamental role in our overall health and fitness. It not only supports muscle recovery and growth but also aids in preserving and maintaining muscle mass. In this blog, we will explore the importance of protein, understand how much protein our body requires, and discuss the consequences of not getting enough protein. So, […]

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Why good health is a marathon, not a sprint

Have you ever done an exercise or diet challenge in order to “kick-start” your journey towards a healthier lifestyle? If so, we’re willing to bet that one of two things happened: You couldn’t keep up with the time, intensity or degree of change it required – and gave up, orYou succeeded… but have since settled back into your old, comfy ways. You […]

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How to Enjoy Chocolate Without Ruining Your Diet

Do you have a sweet tooth but also want to maintain your fitness? Look no further than chocolate! Yes, you read that right, chocolate! The delicious treat that has been long associated with unhealthy snacking can actually have some surprising health benefits. Read on to learn how indulging in chocolate can actually help you stay fit, and some tips for […]

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