Pre and Post Workout Nutrition

Eating for Pre- and Post-Workout Recovery.

Coach Haylee Colannino

Do you wake up and workout with us at 5am or 6am without eating before? If the answer to this is yes, let’s take a second to think about what’s going on.

If we are sleeping for 7-10 hours per night, we are waking up in a fasted state. Would you go 7-10 hours during the day without eating? I don’t think so. Read More

What’s Up With This Keto Stuff?

Lately there has been an influx of people interested in the ketogenic diet. If you are unfamiliar with this approach, it basically means you starve yourself (pun absolutely intended) of carbohydrates (less than 20g/day), to the point where your body flips on a protective mechanism to preserve the brain and supply it energy. Read More

Is Lack of Sleep Ruining Your Grind?

Have any of these things been happening to you lately?

1. My workouts have been lacking
2. I’m craving high fat, salty snacks
3. I’m anxious and stressed
4. I get sleepy during long meetings or drives

Let’s take a second to think about why these things may be happening? ​Sleep! Although there is no magic number as to how many hours of sleep is perfect for each person, quality sleep is necessary to sustain a healthy lifestyle. It allows our brains to recharge and our bodies to rest. ​Stress and sleep​ are a very evil cycle. Lack of sleep leads to increased stress, increased stress can lead to more frequent short sleep. Read More

Injury Prevention Wrap Up

Two weekends ago we hosted a seminar for our members on Injury Prevention, where Dr. Tyler Evans of Arete Chiropractic and our own Coach Ryan helped give us some valuable pointers on how life intersects with training and what we can focus on with health. The seminar was not necessarily about specific injuries, more about taking a global approach. Here are some key takeaways from it: Read More

What Style of Yoga is Right for You?

There are many different types and styles of yoga, and at On Target Fitness, we are offer three different kinds: Power Yoga, Slow Flow, and soon, Yin Yoga.

Now you may be thinking to yourself, ‘what the heck do those even mean!?’ It’s okay, it can definitely seem confusing at first, but we are here to break it down for you. Read More

Do You Need to Replace your Electrolytes?

Fluid and Electrolyte Replacement: When is it Needed?

Have you ever wondered why your muscles cramp up after exercise? Why you walk out of a hard workout with your head spinning? Or why you feel extraordinarily tired after a tough class?

Physical function can be drastically affected by dehydration after a workout, resulting in symptoms such as fatigue, muscle cramps, nausea, and dizziness. This is because the body uses water for metabolic processes and sweats out fluid and electrolytes as it maintains body temperature. Read More

The Unconventional Breakfast Challenge

I once had a chemistry professor who bragged about eating only hamburgers for breakfast. While I don’t particularly agree with his choice of unconventional breakfast as the healthiest option, he does make a great point: breakfast doesn’t have to always consist of what we consider “breakfast foods.” Read More

How is your Resolution holding up?

Well, we are not even two weeks into 2017 and sadly many can already see their new years resolutions fall apart. Its the time of year where people get pumped up about changing their lives, start, and inevitably end up back where they started.

Why does this happen every single year? Our most successful members don’t have this problem because they changed their mindset, and took a different approach.  . Read More

Protein Demystified

Personalized Protein Powder

Is a protein supplement right for you? Most people can get a healthy amount of protein from the foods they eat with some planning. However, people who exercise regularly need a higher amount of calories and protein, especially within 30-60 minutes after workouts, and the convenience of protein powder or a ready-made shakes are often helpful to provide the protein needed to repair and build muscle. But with so many protein powders to choose from, how do you possibly make the right choice? Are all protein supplements created equal? Let’s discuss a few of the many options to choose from: Read More

Elyse’s Inspiring Story

Elyse Fairburn is one of our yoga instructors at On Target Fitness, and her and her husband
David run a nutrition and healthy living business together called Fairburn it Off.  What you may not realize though, is that Elyse actually struggled for years with her own weight and health. So today, we are sharing her story:
Read More