The Benefits of Resistance Training for your Roaring 50+’s

As we age up to and past 50 y/o, our bodies undergo a number of changes that can impact our overall health and well-being. One of the most significant changes is the gradual loss of muscle mass, known as sarcopenia. This loss of muscle can lead to a number of negative consequences, including decreased strength, balance, and mobility, and as a result an increased risk of falls and injuries.

However, there is good news: resistance training, also known as weight or strength training, can help combat the effects of sarcopenia and provide a range of benefits for aging adults. Here are just a few of the many advantages that resistance training can offer:

Improved Muscle Mass and Strength

As the name suggests, resistance training involves working against resistance, typically in the form of weights, bands, or bodyweight exercises. This type of exercise has been shown to be highly effective at building and maintaining muscle mass, as well as improving strength and power. This can translate to greater functional capacity in daily activities, such as carrying groceries, climbing stairs, or getting up from a chair.

Better Bone Health

In addition to building muscle, resistance training has been shown to help improve bone health, which is especially important for aging adults who are at increased risk of osteoporosis and fractures. Resistance training can help stimulate bone growth and increase bone density, which can help reduce the risk of falls and fractures.

Increased Metabolic Rate

Resistance training can also have a positive impact on metabolism, which can be helpful for aging adults who may be struggling with weight gain or a slowing metabolism. By building lean muscle mass, resistance training can help increase the body’s metabolic rate, which can help burn more calories throughout the day.

Improved Balance and Stability

Falls are a major concern for aging adults, as they can lead to serious injuries and even death. Resistance training has been shown to help improve balance and stability, which can help reduce the risk of falls. By working on strength, coordination, and proprioception, resistance training can help improve overall balance and reduce the likelihood of falls.

Reduced Risk of Chronic Disease

Resistance training has been linked to a number of health benefits, including a reduced risk of chronic diseases such as type 2 diabetes, cardiovascular disease, and certain types of cancer. This may be due to the fact that resistance training can help improve overall health markers such as blood pressure, cholesterol levels, and insulin sensitivity.

So, resistance training can be an extremely beneficial form of exercise for aging adults. By improving muscle mass, bone health, metabolism, balance, and overall health, resistance training can help aging adults maintain their independence and quality of life as they age.

If you are roaring into your 50’s and are looking to get started with resistance training, be sure to speak with a qualified fitness professional who can help design a program that is safe and effective for your individual needs and goals.

Body Composition Measurement

It takes 45 seconds to understand all the detail about your muscle, fat, and water values including lean mass and fat values in each segment of your body.

Knowing your numbers can give you a better idea of where to focus your efforts. 

Beginner Strength Training – 7 tips for success and safety

Strength training is an excellent way to build muscle, burn fat, and improve your overall fitness. However, it’s important to approach strength training with care to avoid injury and maximize results. As a facility that has worked with clients at all ages and stages, we have put together seven tips for safe and successful strength training.

    1. Start with a warm-up: Before you start lifting, it’s essential to warm up. This helps to increase blood flow to your muscles, making them more flexible and less prone to injury. A good warm-up should last between five and ten minutes, include 1-5 minutes of cardio followed by dynamic stretching.
    2. Use proper form: Proper form is essential when it comes to strength training. Using improper form not only limits your results but also increases your risk of injury. Start with lighter weights and focus on perfecting your form before adding more weight.
    3. Gradually increase weight and intensity: As you progress with your strength training program, it’s essential to gradually increase the weight and intensity of your workouts. This helps to avoid injury and also maximizes your results.
    4. Recovery: Recovery is an essential part of any strength training program. Any athlete will tell you that their recovery strategies such as sleep and nutrition are just as important as their workouts. Not to mention knowing when to decrease intensity in the gym or take a full day off from the gym and instead pick something like a walk for active recovery.
    5. Incorporate compound exercises: Compound exercises involve multiple muscle groups, making them more efficient and effective. Examples include squats, deadlifts, bench press, and pull-ups.
    6. Following a periodized plan: To avoid hitting a plateau, you can opt to follow a 4-6 week plan that allows you to change intensity, exercise and equipment. This is not only good for avoiding a plateau, it also keeps you engaged in your workouts so they don’t get too boring.
    7. Listen to your body: Finally, it’s essential to listen to your body. Learn to listen to the signals your body is sending. There is a difference between the burn from work and the pain of injury. Overtime you will get better and interpreting those signals.

So, strength training can be an excellent way to improve your overall fitness. However, it’s essential to approach it with care and follow these tips to avoid injury and maximize your results. With dedication and consistency, you’ll be well on your way to achieving your strength training goals.

When in doubt ask questions, your coach/trainer will be on hand with the information you need. And don’t forget to celebrate your progress.

Body Composition Measurement

It takes 45 seconds to understand all the detail about your muscle, fat, and water values including lean mass and fat values in each segment of your body.

Knowing your numbers can give you a better idea of where to focus your efforts. 

How to Get rid of Cellulite

Cellulite is a condition that occurs when fat deposits beneath the skin push up against connective tissue, causing a dimpled or lumpy appearance, typically on the thighs, buttocks, and hips. It is more common in women (90% of women) than in men (10% of men), and can be influenced by genetics, hormonal factors, and lifestyle habits such as diet and exercise.

First, let’s get the biggest myths about cellulite out of the way:

  1. Myth: Only overweight people get cellulite.

Fact: Cellulite can affect people of all body types, including those who are thin or in shape.

  1. Myth: Cellulite is caused by toxins in the body.

Fact: There is no scientific evidence to support the claim that cellulite is caused by toxins in the body. Cellulite is typically caused by a combination of genetic and lifestyle factors, including hormonal imbalances, poor diet, and lack of exercise.

  1. Myth: Cellulite can be eliminated with creams or other topical treatments.

Fact: While some creams and other topical treatments may help reduce the appearance of cellulite, there is no cure for cellulite and no single treatment is 100% effective.

  1. Myth: Liposuction is an effective treatment for cellulite.

Fact: Liposuction IS NOT an effective treatment for cellulite and may actually make the appearance of cellulite worse.

  1. Myth: Cellulite is a sign of poor health.

Fact: While cellulite can be unsightly, it is not a sign of poor health and is a common condition that affects many people, including those who are otherwise healthy and in good shape.

Cellulite can affect people of all ages, but in general, the risk of developing cellulite increases with age, as the skin loses elasticity and collagen. However, it’s important to note that cellulite can also occur in young people and is not always related to age. In fact, genetics and lifestyle factors, such as diet and exercise, can play a more significant role in the development of cellulite than age alone. For example, someone who is young and physically inactive may be more likely to develop cellulite than an older person who exercises regularly and maintains a healthy diet.

So how do we get rid of cellulite?

Although there is no single way to get rid of cellulite fortunately, there are several ways to reduce the appearance of cellulite:

    1. Exercise: Strength training can help to reduce cellulite by building muscle and burning fat. The more muscle you have, the more calories you burn, even when you’re not working out. By targeting the areas where cellulite is most prevalent, such as the thighs and buttocks, you can help to tone and firm these areas.
    2. Intervals: High-intensity interval training (HIIT) is another effective way to reduce cellulite. This type of workout involves short bursts of high-intensity exercise followed by periods of rest. HIIT can help to increase your heart rate, burn fat, and improve circulation, which can all help to reduce cellulite.
    3. High-Protein Diet: Eating a diet that is high in protein can also help to reduce cellulite. Protein helps to build and repair muscle, which can help to tone and firm the skin. It also helps to keep you feeling full, which can prevent overeating and weight gain.
    4. Hydration: Drinking plenty of water can help improve skin elasticity and flush out toxins, which can also help reduce the appearance of cellulite.
    5. Herbs and Supplements: While the scientific evidence is limited, some herbs and supplements may be helpful in reducing the appearance of cellulite. For example, Gotu kola is an herb that is believed to improve collagen production and reduce inflammation, both of which can help to reduce cellulite. Other supplements, such as collagen and vitamin C, may also be beneficial.

So, reducing the appearance of cellulite requires a multi-faceted approach. We have found success over many years in addressing cellulite through a combination of strength training, high-intensity intervals, a high-protein diet, and the incorporation of herbs and supplements into your lifestyle. By adopting these practices, you can improve the overall appearance of your skin and reduce cellulite. It’s important to remain consistent and patient with your efforts, as it may take some time to see results.

The key take away here is “You can do something about cellulite!”, don’t let it get you down or define you, take action and celebrate progress not perfection.

Please contact Coach LJ as he is taking on 6 women for a 12- week Program to get rid of cellulite!!

Book your free 20-minute consultation to see if you are proper candidate for his program!

Please email him at State “I am in coach!”

Nutrition: What we think of “Meal Delivery Services”

Straight out of the gate – this blog is not about “food delivery” i.e. services like UberEATS and SkipTheDishes that provide food delivery to your doorstep from local restaurants in your area. These services are once offs and plagued by high cost, quality problems (cold food is the worst) and mostly quick access to fast food.

No, this is about the growing industry of meals or meal plan delivery services from companies that specialize in nutrition, food production and meal quality. They’re just not the same thing.

In today’s busy world, many people struggle to find the time to plan and prepare healthy meals. This is where meal delivery services come in handy. These services offer pre-made meals that can be delivered to your doorstep, saving you time and effort. We know the importance of a healthy diet and how meal delivery services can help with this.

Pros and Cons of Meal Delivery Services


    1. Convenience: Meal delivery services offer the ultimate convenience for those who have busy schedules. With pre-made meals delivered to your door, you don’t have to worry about planning or cooking meals.
    2. Portion control: Many meal delivery services offer portion-controlled meals, which can be helpful for those who struggle with overeating.
    3. Variety: Meal delivery services often offer a wide variety of meals to choose from, which can help you to try new foods and cuisines.
    4. Quality: Good food made from quality and fresh ingredient sourced from producers that focus on quality and food technology.
    5. Multiple vendors: today there are a good variety of companies that will give you what you want, at a price you can live with, and a service backed by decent customer service.


The downside largely depends on your goal and reason for using such a service, but the primary concern is usually cost. If you are not careful you could spend multiples of you normal grocery bill with one of these service.

How to choose?

When choosing a meal delivery service, it’s important to consider your needs and preferences. Here are some factors to consider:

    1. Budget: Determine how much you can afford to spend on meal delivery services.
    2. Dietary needs: Consider if you have any dietary restrictions, such as gluten-free or vegan diets, and check if the meal delivery service offers options that meet your needs.
    3. Delivery area: Check if the service delivers to your area, as not all services are available in all locations.
    4. Meal options: Look at the variety of meals offered and see if they align with your taste preferences.

What to Look for from a Nutritional Point of View

We recommend looking for meal delivery services that offer:

    1. Balanced meals: Look for services that offer meals that are balanced in macronutrients (protein, carbohydrates, and fats) and rich in micronutrients (vitamins and minerals).
    2. Whole foods: Look for services that use whole foods as ingredients and minimize processed ingredients.
    3. Transparency: Look for services that are transparent about their ingredients, nutrition information, and sourcing practices and partners i.e., who do they buy from.
    4. Customization options: Look for services that allow for customization to meet your specific dietary needs and preferences.

Have a plan!

Make sure you know how you want to use the service you choose. You do not have to fix the whole problem with one company. Your grocery cupboard may be good enough to take care of your breakfast and snack requirements and you need only to supplement the lunch and dinner options. Or if you can plan for lunch then you are down to just dinner. That’s the meal that end at the end a tough day it is great to come home to and have little to no effort.

All the better if you are working from a properly structured meal plan and you know exactly what and when you are going to need. The great thing about the meal service providers is that in most part they all employ properly qualified nutritional experts and you an rely on their information and commitment to quality.

In Ontario there are some very good companies to choose from. Based on factors such as meal variety, customization options, nutritional value, and overall customer satisfaction, here are five of the meal delivery services available:

    1. Fresh City Farms: This meal delivery service offers locally-sourced, organic meals made with whole foods. They offer a variety of meal plans to suit different dietary needs, including vegetarian, vegan, and gluten-free options.
    2. Goodfood: Goodfood offers a wide range of meal options that are customizable based on dietary preferences and portion sizes. They also offer a variety of add-on options, such as smoothies and snacks, to complement their meal plans.
    3. HelloFresh: HelloFresh offers meal plans with a focus on fresh, seasonal ingredients and easy-to-follow recipes. They offer a variety of options for different dietary needs, including vegetarian, pescatarian, and family-friendly plans.
    4. Feast Box: This meal delivery service offers globally inspired meals that are made with high-quality ingredients and customizable based on dietary preferences. They offer a range of options, from one-off meals to subscription plans.
    5. Fresh n’ Lean: Fresh n’ Lean offers meal plans that are focused on clean eating and made with organic, whole foods. They offer a variety of meal plans for different dietary needs, including paleo, keto, and vegan options.

If you are a person on the go and need “ready-to-eat” options that offer quality, healthy but convenient meals then consider the like of:

    1. Freshii: specializing in breakfast, snacks and smoothie options.
    2. Meal In A Jar: they name says it all.

Spend a bit of time doing research and look for options that are right for you considering factors such cost, nutritional value and variety, delivery options and also any special dietary needs you might have.

Be aware of the subscription options, don’t get tied into any long term commitment and don’t be afraid to switch between companies until you find the provider that best suits your needs.

Look out for deals as all the providers run aggressive discount campaigns from time to time.

If you would like to get your own full-blown copy of our “Super Foods” eBook jampacked with information and suggestions…..

Download You Copy Here

Say goodbye to boring diets and hello to tasty, fat-burning meals with our high-protein recipe cookbook.

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Women Should 100% “Train for Strength”.

The advice you get on how to take care of your body is not something that should be gendered, so why are so many women told to hop on the treadmill and use light weight only to get that “toned” look. Strength training has a direct correlation to quality and longevity of life for women. Keeping muscle, bones and hormones in good condition is pivotal to women’s health.

The research shows that adding resistance training as part of your workout routine is a proven method for increasing Lean Body Mass and reducing body fat for women.

So, let’s separate fact from fiction, look at additional benefits of resistance training, learn how much training you need. In the end, we hope to encourage some of you who are on the fence about strength training to get on board and start experiencing its many benefits.

3 Myths About Women and Strength Training

There are a lot of myths and misconceptions out there about strength training. They encourage many women to disregard or dismiss any training involving weights or resistance. Let’s dispel three common myths and put them to rest.

Myth #1: Weightlifting makes women to “look bulky”

Let’s get rid of this one straight out of the gate.

The women that do strength training to purposefully look “bulky” have to dedicate a very serious amount effort to look that way. Between heavy sessions in the gym, eating and tracking macros to sleep, they intentionally aim for it, so you lift a couple pounds 3 times a week isn’t going to accidentally get you there.

Myth #2: High intensity and heavy weights are required.

A study on women found that regardless of what the training style was – heavy lifting with low reps or low weights with high reps – strength and muscle gains occurred.

This means you don’t have to deadlift 2x your bodyweight or curl dumbbells the size of your head in order to reap benefits. Strength training at whatever level you’re comfortable with yields positive results, and if an attractive, toned look motivates you, you will be able to work towards that goal with low/moderate resistance exercise.

Myth #3: You can be too old to weight training

“Sarcopenia” is the gradual loss of muscle mass that begins for most women after age 35.

Contrary to popular belief, this decline in muscle mass and strength is not a result of the aging process; rather, it’s due to inactivity.

However, current dogma around resistance training among elderly women has been a barrier.

If you’re an older adult, you don’t need to fall for the “adults shouldn’t lift” myth.

Studies show that resistance training is the best way to prevent and reverse loss of muscle for older adults. For women, in particular, resistance training is an effective long-term strategy to preserve muscle and positive changes in body composition.

The science is clear: improving your muscle mass is something anyone can (and should) do.

Additional Benefits of Strength Training for Women

Healthier Bones and Joints

Women who don’t exercise can lose anywhere from 3 to 8% of their muscle mass each decade as a result of inactivity. Studies show that doing strength training can promote bone development, reduce risk of osteoporosis, and reverse several skeletal muscle aging factors.

Strength training is not only good for your muscles and bones, it can help ease the pain in your joints.

Increased Physical Function

Strength training can help to improve overall physical function, making it easier to perform everyday activities like carrying items that have some weight or are awkward to carry, climbing stairs, or playing with your kids.

Reduced Risk of Injury

Strong muscles and bones can reduce the risk of injury in everyday life. For example, if you have strong leg muscles, you’re less likely to suffer from falling on ice or trying to catch yourself falling on ice.

Reduced anxiety

There’s a strong correlation between resistance training and stress reduction/anxiety. According to research, resistance training at a low-to-moderate intensity (<70% 1 repetition maximum)is best for reducing anxiety. Remember exercise also forces more blood to our brains which can aid in better hormone production and flushing of protein build up that our brains accumulate through the day.

Improved body image

According to one study, weight training is associated with “significant improvements in several dimensions of body image, health-related quality of life, and physical activity behaviors, satisfaction, and comfort.” So spend some time in front of a mirror lifting a dumbbell or two and feel like a badass.

Improved Mental Health

Strength training has been shown to have a positive impact on mental health, reducing symptoms of depression and anxiety, and improving self-esteem.

How Many Resistance Workouts Do You Need A Week?

Both the Centers for Disease Control and Prevention (CDC) and the American Heart Association (AHA) recommend 2 or more days per week of total body resistance workouts that work all major muscle groups alternating between the lower body (legs, hips, back, abdomen) and upper body (chest, shoulders, and arms) for all adults.

The National Institutes of Health (NIH) says adults over 65 should follow these same guidelines unless you have a chronic condition (heart disease, lung disease, or diabetes). In these cases, ask your doctor what types and amounts of activity are safe.

For postmenopausal women, researchers recommend doing resistance and weight bearing based workouts three days a week (on alternate days).

If you’re a newbie, start by adding one workout a week that uses resistance bands and light dumbbells and work your way up from there.

Ready for your turn?

Contrary to popular belief, the “tight and toned” look many women want is achieved by both a mix of cardio workouts and strength training.

Remember that how you frame your exercise goals is important. So stop thinking in terms of what you want to lose and focus more on what you want to gain (both physically and emotionally).

You can set better goals too: If you set a goal of gaining Lean Body Mass instead of losing weight, you’ll be able to measure the results of your resistance training efforts in terms of lean mass gained instead of pounds lost, which can be quite empowering because it relieves you from caring about what the scale says about your body weight.

So where do you start … or how do you improve your current resistance training efforts? Setting body composition goals is a good place to start. Once you’ve done that, work with a certified personal trainer at a local fitness center to show you how to perform resistance training exercises, like the dumbbell squat variations, with proper form.

Make functional strength training a part of your lifestyle, and you will experience noticeable results to how you look and feel.

If you’re a woman who hasn’t tried strength training or aren’t getting the results you wanted from her workouts, now’s the perfect time to jump on the bandwagon, or rather, pick up the dumbbells.

Body Composition Measurement

It takes 45 seconds to understand all the detail about your muscle, fat, and water values including lean mass and fat values in each segment of your body.

Knowing your numbers can give you a better idea of where to focus your efforts. 

Lemon Herb Mediterranean Chicken Salad

Lemon Herb Mediterranean Chicken Salad

Lemon Herb Mediterranean Chicken Salad
Course Salad
Cuisine Mediterranean



  • 2 tablespoons olive oil
  • juice of 1 lemon 1/4 cup fresh squeezed lemon juice
  • 2 tablespoons water
  • 2 tablespoons red wine vinegar
  • 2 tablespoons fresh chopped parsley
  • 2 teaspoons dried basil
  • 2 teaspoons garlic minced
  • 1 teaspoon dried oregano
  • 1 teaspoon salt
  • cracked pepper to taste
  • 1 pound 500 g skinless, boneless chicken thigh fillets (or chicken breasts)


  • 4 cups Romaine or Cos lettuce leaves, washed and dried
  • 1 large cucumber diced
  • 2 Roma tomatoes diced
  • 1 red onion sliced
  • 1 avocado sliced
  • 1/3 cup pitted Kalamata olives or black olives, sliced (optional)
  • Lemon wedges to serve


  • Whisk together all of the marinade/dressing ingredients in a large jug. Pour out half of the marinade into a large, shallow dish. Refrigerate the remaining marinade to use as the dressing later.
  • Add the chicken to the marinade in the bowl; marinade chicken for 15-30 minutes (or up to two hours in the refrigerator if time allows). While waiting for the chicken, prepare all of the salad ingredients and mix in a large salad bowl.
  • Once chicken is ready, heat 1 tablespoon of oil in a grill pan or a grill plate over medium-high heat. Grill chicken on both sides until browned and completely cooked through.
  • Allow chicken to rest for 5 minutes; slice and arrange over salad. Drizzle salad with the remaining UNTOUCHED dressing. Serve with lemon wedges.
  • Add 1/2 cup crumbled feta to give the salad an even better flavour!

Say goodbye to boring diets and hello to tasty, fat-burning meals with our high-protein recipe cookbook.

Downloand Your Copy HERE

If you would like to get your own full-blown copy of our “Super Foods” eBook jampacked with information and suggestions…..

Download You Copy Here

Your Energy System – A pocket guide

The Science is complicated

The human body’s energy system converts food into energy through a process called cellular respiration. The primary source of energy for the body is glucose, which is broken down in the mitochondria of cells to produce ATP (adenosine triphosphate), the main source of energy for the body’s cells. The body also has backup energy systems, such as glycogen stored in the liver and muscle tissue, and fat stores, which can be broken down into fatty acids and used for energy when glucose is in short supply. The body also uses oxygen during cellular respiration to release energy from glucose and other fuel sources.

Other Important energy sources include:

      1. Glycogen: Stored glycogen in the liver and muscles can be broken down into glucose to provide energy.
      2. Fat: Fatty acids can be broken down in the mitochondria to produce ATP. This process, known as beta-oxidation, provides a long-term energy source.
      3. Proteins: When glucose and glycogen stores are depleted, the body can break down amino acids from proteins to produce glucose through a process called gluconeogenesis.
      4. Ketones: During periods of low glucose availability, such as during fasting or low-carbohydrate diets, the liver can produce ketones from fatty acids, which can be used as an alternative energy source by the brain and other tissues.

Overall, the body is capable of using a variety of energy sources to meet its needs and maintain homeostasis. “Homeostasis” for our bodies means the optimal maintenance of a constant internal environment such as temperature, pH, water balance, and blood glucose levels, despite fluctuations in the external environment i.e. coordinated actions of various organ systems and hormones, which work together to regulate various physiological processes and keep the internal environment within a narrow range of values.

What are the main draws from the Body’s energy system?

Overall, the body’s energy needs are influenced by a variety of factors, including age, sex, body size, and physical activity level, as well as internal factors, such as hormonal regulation and the body’s metabolic rate.

How the Top 5 are:

      1. Physical activity: Energy is required for movement, exercise, and other forms of physical activity.
      2. Basal metabolic rate: The basal metabolic rate is the energy needed to maintain basic physiological functions, such as breathing, circulation, and the maintenance of body temperature.
      3. Thermoregulation: Energy is required to regulate body temperature, especially in response to changes in the external environment.
      4. Growth and repair: Energy is required for the growth and repair of tissues, as well as for the production of new cells.
      5. Mental activity: Energy is required for the processes of thinking, reasoning, and memory formation, as well as for the regulation of mood and emotions.

These are the everyday aspects that reduce or use up our energy levels, but there are the “enemies” of the system which we must be aware of and manage, they include:

      1. Lack of sleep: Poor sleep quality and lack of sleep can lead to fatigue, decreased energy levels, and decreased ability to perform physical and mental tasks.
      2. Poor nutrition: A diet low in nutrients and high in processed foods can lead to low energy levels and decreased ability to perform physical and mental tasks.
      3. Stress: Chronic stress can lead to increased levels of the stress hormone cortisol, which can cause fatigue, decreased energy levels, and decreased ability to perform physical and mental tasks.
      4. Dehydration: Dehydration can cause fatigue, decreased energy levels, and decreased ability to perform physical and mental tasks.
      5. Sedentary lifestyle: A lack of physical activity and prolonged sitting can lead to decreased energy levels, decreased cardiovascular and muscular fitness, and increased risk of chronic diseases.

It is important to maintain a healthy lifestyle and habits, such as eating a balanced diet, getting enough sleep, reducing stress, staying hydrated, and engaging in regular physical activity, to support optimal energy levels and overall health.

Do male & female bodies work the same?

Men and women have some differences in their energy systems, although the basic principles of energy production and utilization are the same in both sexes. Some of the differences between men and women include:

      1. Body composition: Men generally have a higher percentage of muscle mass and a lower percentage of body fat than women, which can impact energy utilization and storage.
      2. Hormonal differences: Hormonal differences between men and women, such as differences in testosterone and estrogen levels, can impact energy utilization and storage.
      3. Metabolic rate: On average, men have a higher metabolic rate than women, meaning they burn more calories at rest.
      4. Physical activity patterns: Men and women may engage in different types and amounts of physical activity, which can impact energy utilization and storage.
      5. Energy needs during pregnancy: During pregnancy, women have increased energy needs to support the growth and development of the fetus.

What happens to our energy system as we grow older?

As you would expect and have experienced as we grow older, there are several changes that occur in the body’s energy system, including:

      1. Decreased muscle mass: With age, there is a decline in muscle mass, which can lead to a decrease in the body’s metabolic rate and an increase in the amount of body fat.
      2. Hormonal changes: Hormonal changes with age, such as a decline in testosterone and estrogen levels, can impact energy utilization and storage.
      3. Decreased physical activity: With age, there is often a decline in physical activity, which can lead to decreased energy utilization and decreased cardiovascular and muscular fitness.
      4. Changes in dietary needs: With age, there may be changes in dietary needs, such as an increased need for certain nutrients, which can impact energy utilization and storage.
      5. Chronic health conditions: Chronic health conditions, such as heart disease, diabetes, and obesity, can impact energy utilization and storage.

What does the “ideal world look like for our energy system”?

If we lived in an ideal world, we would live in a way that helps the body maximize its energy system by:

      1. Eating a balanced diet: Consuming a diet rich in fruits, vegetables, whole grains, lean protein, and healthy fats can provide the body with the nutrients it needs to support energy production and utilization.
      2. Getting adequate sleep: Aiming for 7-9 hours of quality sleep per night can help to support optimal energy levels and overall health.
      3. Engaging in regular physical activity: Regular physical activity, such as aerobic exercise and resistance training, can help to maintain muscle mass, improve cardiovascular and muscular fitness, and support energy utilization.
      4. Reducing stress: Engaging in stress management techniques, such as meditation, yoga, and deep breathing, can help to reduce stress and support energy levels.
      5. Staying hydrated: Drinking enough water throughout the day can help to support energy levels and overall health.
      6. Avoiding harmful habits: Avoiding habits that can be harmful to energy levels and overall health, such as smoking, excessive alcohol consumption, and drug use, is important.

In an ideal world, individuals would have access to the resources they need to maintain a healthy lifestyle, including healthy food options, safe and accessible physical activity opportunities, and supportive communities. By making lifestyle choices that support optimal energy levels and overall health, individuals can live in a way that helps the body maximize its energy system.

Your body will tell you when it is having a tough time.

Here are the top 5 signs that you may be low on energy levels:

      1. Fatigue: Feeling tired and having a lack of energy is a common sign of low energy levels.
      2. Decreased physical activity: When you have low energy levels, you may be less active and less motivated to exercise.
      3. Difficulty concentrating: Low energy levels can make it difficult to focus and concentrate on tasks.
      4. Irritability and mood swings: Low energy levels can cause changes in mood and increase feelings of irritability.
      5. Changes in sleep patterns: Low energy levels can cause changes in sleep patterns, including difficulty falling asleep or staying asleep, or feeling drowsy during the day.

If you are experiencing any of these symptoms, it is important to seek guidance from a healthcare professional to determine the underlying cause of your low energy levels and to receive appropriate treatment and support. Making lifestyle changes, such as eating a healthy diet, getting adequate sleep, engaging in regular physical activity, and reducing stress, can also help to support optimal energy levels and overall health.

How can I get a “quick fix”?

Here are some food and drinks that can provide a short-term energy boost:

      1. Caffeine: Caffeine is a stimulant that can help to increase alertness and focus. Common sources of caffeine include coffee, tea, and energy drinks.
      2. Simple carbohydrates: Foods high in simple carbohydrates, such as candy, pastries, and sugary drinks, can provide a quick burst of energy by increasing blood sugar levels.
      3. Bananas: Bananas are a good source of natural sugars and potassium, which can help to support energy levels.
      4. Nuts and seeds: Nuts and seeds are good sources of healthy fats, protein, and fiber, which can help to provide sustained energy.
      5. Whole grains: Whole grain foods, such as whole grain bread and pasta, provide a slow release of energy and can help to maintain blood sugar levels throughout the day.

It is important to keep in mind that while these foods and drinks can provide a short-term energy boost, they should be consumed in moderation as part of a balanced diet, and should not replace a healthy diet and lifestyle that supports optimal energy levels and overall health.

Additionally, some of these food and drink options, such as caffeine and sugar, can have negative impacts on health if consumed in excess, so it’s important to consult with a healthcare professional for guidance on what is best for you.


Energy Drinks – Avoid them, no really don’t if you don’t have to.

Energy drinks should be viewed with caution, as they can have negative impacts on health if consumed in excess. Energy drinks contain high levels of caffeine and sugar, which can lead to increased heart rate, increased blood pressure, and dehydration. They can also disrupt sleep patterns and lead to feelings of anxiety and jitters.

Additionally, energy drinks can be addictive, and overconsumption can lead to tolerance, requiring higher and higher doses to achieve the same effects. Regular consumption of energy drinks can also increase the risk of chronic health problems, such as obesity, type 2 diabetes, and heart disease.

It is recommended to limit the consumption of energy drinks and to seek alternative sources of energy, such as a balanced diet and regular physical activity, to support optimal energy levels and overall health. If you choose to consume energy drinks, it is important to do so in moderation and to consult with a healthcare professional for guidance on what is best for you.

Gilled Lime Salmon with Mango Salsa and Coconut rice

Gilled Lime Salmon with Mango Salsa and Coconut rice

Gilled Lime Salmon with Mango Salsa and Coconut rice


Lime Salmon

  • 4 6 oz skinless salmon fillets
  • 3 Tbsp olive oil plus more for grill
  • 2 tsp lime zest
  • 3 Tbsp fresh lime juice
  • 3 cloves garlic crushed
  • Salt and freshly ground black pepper to taste

Coconut Rice

  • 1 1/2 cups Zico Coconut Water
  • 1 1/4 cups canned coconut milk
  • 1 1/2 cups jasmine rice rinsed well and drained well
  • 1/2 tsp salt

Avocado-Mango Salsa

  • 1 large mango peeled and diced
  • 3/4 cup chopped red bell pepper 1/2 large
  • 1/4 cup chopped fresh cilantro
  • 1/3 cup chopped red onion rinsed under water and drained
  • 1 large avocado peeled and diced
  • 1 Tbsp fresh lime juice
  • 1 Tbsp olive oil


  • In an 11×7-inch baking dish whisk together olive oil, lime zest, lime juice, garlic and season with salt and pepper to taste (a fair amount of each).
  • Place salmon in baking dish, cover and allow to marinate in refrigerator 15 – 30 minutes, then flip salmon to opposite side and allow to marinate 15 – 30 minutes longer.

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Blueberry Smoothie (with lemon)

Blueberry Smoothie (with lemon)

Course Drinks
Servings 12 ounces
Calories 575 kcal


  • cups frozen blueberries
  • cups almond milk plus more as needed
  • 1 cup frozen cauliflower
  • ½ cup frozen raspberries
  • ½ frozen banana
  • 2 tablespoons almond butter
  • 1 tablespoon maple syrup
  • 1 tablespoon fresh lemon juice
  • ¼- inch piece fresh ginger optional.


  • In a blender, place the blueberries, almond milk, cauliflower, raspberries, banana, almond butter, maple syrup, lemon juice, and ginger, if using.
  • Blend until creamy, adding more almond milk as needed to blend.
Keyword breakfast smoothie, smoothie

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“Body Composition” is the new “Weight Loss”

You’ve heard it all many times over:

  • Weight Loss leads to looking good.
  • To lose weight you need to count your calories.
  • Caloric deficiency leads to weight loss.
  • And more….

In part all true BUT…. You need to take a new look at “Weight Loss” and while calorie intake is the most important factor in your body burning fat it is not the best way to look at it. See our recent post on understanding body fate CLICK HERE

You should be eating the right amount of calories for your needs, not just the smallest amount of calories.

Calories Definition – Units of energy from food that are transferred to your body every time you eat, and those calories are then used by your body to fuel all of your movements and normal bodily functions and when we say “energy from food that are transferred to your body” we are of course referring to your Metabolism which you can positively impact by:

    1. Exercise regularly: Regular physical activity, especially strength training, can help increase muscle mass, which can boost metabolism.
    2. Get enough sleep: Sleep plays a key role in regulating hormones that impact metabolism, so getting enough quality sleep is important.
    3. Reduce stress: Chronic stress can disrupt hormone levels and impact metabolism, so it is important to find healthy ways to manage stress. Eat enough protein: Protein is essential for building and maintaining muscle mass, and a diet that includes enough protein can help support metabolism.
    4. Stay hydrated: Drinking enough water can help regulate body temperature, which can impact metabolism.
    5. Avoid restrictive dieting: Crash dieting and excessive calorie restriction can slow down metabolism and have negative health consequences.

    It’s important to keep in mind that everyone’s metabolism is unique and that a personalized approach is best for optimizing metabolism and overall health. Consulting with a healthcare professional is always a good idea if you have specific concerns about your metabolism.

    So, what is all this “Body Composition” talk then?

    Body Composition Definition – Refers to the proportion of fat, bone, muscle, and other tissues in a person’s body. It is a measure of health and fitness that goes beyond just body weight, as it takes into account the amount of lean mass (muscle, bone, and organs) versus fat mass. A healthy body composition is essential for overall well-being, as it can impact physical strength, energy levels, and disease risk. Understanding and monitoring body composition is an important aspect of a comprehensive approach to health and fitness. A healthy body composition is characterized by an appropriate balance between lean mass (muscle, bone, and organs) and fat mass. This balance varies depending on age, gender, and other factors, but in general, a higher proportion of lean mass and a lower proportion of fat mass are considered healthier. A healthy body composition is associated with improved physical strength, energy levels, and a lower risk of chronic diseases such as heart disease, diabetes, and certain cancers. It is important to keep in mind that there is no single definition of a healthy body composition, as it is influenced by individual differences and personal health goals.

    What do we mean by “other factors”? There are several other factors that can impact a person’s body composition, including:

    1. Genetics: Inherited traits can influence body composition, including the distribution of fat and muscle mass.
    2. Hormonal changes: Hormonal imbalances, such as those that occur during puberty, pregnancy, and menopause, can impact body composition.
    3. Lifestyle factors: A sedentary lifestyle, poor diet, and lack of sleep can all contribute to an unhealthy body composition.
    4. Medical conditions: Certain medical conditions, such as hypothyroidism, can impact body composition.
    5. Age: Body composition changes with age, with a natural decrease in muscle mass and an increase in fat mass as we age.
    6. Gender: Men and women tend to have different body composition patterns, with men generally having a higher proportion of muscle mass and women having a higher proportion of body fat.

    It’s important to keep in mind that body composition is influenced by a complex interplay of factors, and that individual differences and personal health goals will determine what a healthy body composition looks like for each person.

    QUESTION – Can you control your “Body Composition”?

    ANSEWER – Yes, there are several ways to control body composition, including:

    1. Diet: A balanced diet that includes plenty of protein, fiber, and healthy fats can help control body composition. Limiting processed foods, sugar, and unhealthy fats is also important.
    2. Exercise: Regular physical activity can increase muscle mass and decrease body fat. A combination of resistance training and cardio is best for overall body composition improvement.
    3. Sleep: Getting enough quality sleep is important for both physical and mental health. It can also help regulate hormones that impact body composition.
    4. Stress management: Chronic stress can lead to weight gain, so it is important to find healthy ways to manage stress.
    5. Hydration: Drinking enough water can help with weight control, improve skin appearance, and regulate body temperature.

    Notice anything familiar? See Metabolism above – It’s important to keep in mind that everyone’s body composition is unique and may require a personalized approach for optimal results.

    QUESTION – What are the best ways to track your “weight” besides just jumping on a scale?

    ANSEWER – Managing your “Body Composition” requires other strategies for keeping track of your goals.

    Some options include:

    1. Taking your measurements (the waist, chest, hips, arms, thighs, and abdomen are all good places to track) 
    2. Using a BIA scale, which uses Bioelectrical Impedance Analysis technology to measure body composition metrics like your body fat and muscle mass. If you want to learn more about BIA measurement CLICK HERE 
    3. Utilizing a wearable fitness tracker, which keeps track of health and fitness-related metrics like daily steps, approximate calories burned, etc. 

    Key Takeaway

    Put a more realistic, long-term and achievable twist to your goals by moving your focus from “Weight” to “Body Composition”. By improving your muscle mass and body fat percentage rather than your body weight alone, you can make more targeted improvements to your health, wellness, and strength.

    If you would like to get your own full-blown copy of our “Super Foods” eBook jampacked with information and suggestions…..

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