Corrective Exercise Sipping Your Progress Away: How Alcohol Hurts Your Health and Your Workout Routine
February 17, 2025 R3 Coaching Team

We’ve all been there: a fun night out with friends, a few drinks, and a carefree attitude. But have you ever stopped to think about how those drinks could affect your health, especially when it comes to your fitness goals? Whether you’re hitting the gym, tracking your calories, or striving for better health, alcohol can have a surprisingly negative impact. Let’s take a look at how alcohol can throw a wrench in both your workout routine and your overall well-being. Alcohol and Your Workout: The Morning After After a night of drinking, the next day’s workout can feel like a…

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Diet and Nutrition The Lowdown on Supplements: Should You Add Them to Your Routine?
January 28, 2025 R3 Coaching Team

Hey there, fitness enthusiasts! As a coach, one of the most common questions I get is about supplements. With all the buzz around protein powders, pre-workouts, and the endless aisles of bottles promising gains, it can be overwhelming trying to figure out which supplements are worth your time (and money) and which ones might just be doing more harm than good. But here’s the truth: supplements should only supplement your diet. That’s right! They’re not magic pills. They’re meant to fill the gaps where your food might fall short. Think of them as the sidekick to your superhero meal plan…

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Goal Setting Should You Work Out When You’re Sick?
January 14, 2025 R3 Coaching Team

Sometimes, you wake up feeling tired or have a scratchy throat. Maybe your nose is runny, or you feel a little warm. If you love exercising, you might wonder: Should I still work out when I’m sick? The answer isn’t always simple. It depends on how sick you are, what kind of exercise you want to do, and how your body feels. The “Neck Rule” Doctors often talk about something called the “neck rule” when deciding if it’s okay to work out while sick. The neck rule means checking where your symptoms are: Above the neck: If you have a…

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Corrective Exercise How to Stick to Your Fitness Goals in 2025: A Guide from Your R3 Fitness Coach
January 7, 2025 R3 Coaching Team

Happy New Year, R3 Fitness family! We’ve all stepped into 2025 with fresh hopes, new intentions, and—let’s be honest—some fitness resolutions that we’re determined to crush. But let’s face it, the excitement of a new year can wear off quickly, and it can be easy to slip back into old habits. Whether you’re training to build strength, improve endurance, or simply live a healthier lifestyle, sticking to your goals requires more than just good intentions. As your fitness coach, I’m here to guide you through this year’s journey. Here are some tried-and-true tips and tricks to help you stay on…

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Diet and Nutrition The Importance of Vitamin D Supplementation: A Guide for Winter Wellness
January 6, 2025 R3 Coaching Team

Vitamin D is often called the “sunshine vitamin” because our bodies make it when we are in sunlight. But during the winter, many people do not get enough sunlight. This can make it harder for the body to produce vitamin D. That is why taking vitamin D supplements can be very important, especially in the colder months. In this article, we will explore why vitamin D is essential for older adults, women, and everyone who wants to stay healthy during winter. What Does Vitamin D Do? Vitamin D helps keep our bones strong. It works by helping the body absorb…

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Corrective Exercise The Gift That Keeps on Giving: Why Personal Training is the Ultimate Holiday Present
December 12, 2024 R3 Coaching Team

Ah, the holidays! A time for eggnog, endless cookies, and cozy nights by the fire. But let’s face it, come January 1st, many of us find ourselves making ambitious New Year’s resolutions that often fizzle out by February. We start with the best of intentions—”This is the year I’ll finally get fit!” But life happens, and suddenly our gym membership becomes more of a donation than an investment. That’s where personal training comes in, and why it’s the perfect gift for the holidays. It’s Not Just a Gift, It’s an Investment Sure, you could give your loved one another scented…

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Diet and Nutrition Fuel Your Fitness: The Best Pre- and Post-Workout Nutrition for Optimal Performance
December 6, 2024 R3 Coaching Team

When it comes to getting the most out of your workouts, what you eat before and after can make all the difference. Proper pre- and post-workout nutrition helps fuel your body, boosts performance, and supports recovery. But with so much advice out there, it’s easy to get confused about what’s right for you. Let’s break it down and explore the best foods, timing, and tips for pre- and post-workout nutrition. Pre-Workout Nutrition: Fuel Up for Success The right pre-workout nutrition gives your body the energy it needs to perform at its best. The timing and choice of food can influence…

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Corrective Exercise Unlock Your Best Workout: The Importance of Warming Up and How to Do It Right
November 27, 2024 R3 Coaching Team

We’ve all been there: you’re in a rush, you’re excited to hit the gym, and the thought of warming up feels like a waste of time. However, skipping this crucial step can lead to injury, less effective workouts, and slower progress. Whether you’re lifting weights, running, or engaging in a high-intensity workout, a proper warm-up is essential for preparing your body, preventing injury, and enhancing performance. Let’s dive into why warming up is important and explore an effective routine that includes myofascial release, activation exercises, corrective exercises, and dynamic stretching. Why Warm-Up? A warm-up isn’t just a way to “ease…

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Diet and Nutrition How to Balance Holiday Indulgence with Healthy Habits
November 26, 2024 R3 Coaching Team

The holiday season is such a fun time of year! There are twinkling lights, cheerful music, and, of course, lots and lots of yummy food. From warm cookies to cheesy casseroles, it feels like there’s a treat at every turn. But wait—what about staying healthy? Don’t worry! You can enjoy all the deliciousness of the holidays and keep your body feeling great. Here’s how! 1. Don’t Skip Meals First, let’s talk about the big mistake many people make. Sometimes, they skip breakfast or lunch so they can eat more at the big holiday dinner. That might sound like a good plan, but…

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Fat Loss Do You Really Need Cardio to Lose Fat? Here’s the Truth!
November 15, 2024 R3 Coaching Team

Have you ever heard people say, “You HAVE to do cardio to lose fat”? It’s a pretty common idea, but guess what? It’s actually a myth! You don’t need to spend hours on a treadmill or running outside to burn fat. There’s another superstar in town: strength training. And it works better than you might think! Let’s dig into why strength training might be your new best friend for burning fat. What is Strength Training? Strength training means lifting weights or doing exercises that make your muscles work hard. This can include using dumbbells, resistance bands, or even your own body weight…

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