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…

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…

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…

November 5, 2024 R3 Coaching Team

Hey there! Coach Mike here, and I get it: when it’s cold outside, staying motivated can feel like a Herculean task. There’s something about dark mornings and cozy blankets that make hitting the snooze button just too tempting, right? But don’t worry; you’re not alone, and I’ve got some simple tips to keep you active through the chillier months. 1. Set Your Goals—But Keep Them Realistic Setting ambitious goals is great, but let’s keep it real here. Cold weather tends to slow us down a bit, and that’s okay! Rather than shooting for the stars with a goal that makes…

October 24, 2024 R3 Coaching Team

In today’s fast-paced world, maintaining a healthy diet can seem like a daunting task, especially when it comes to incorporating enough vegetables into our meals. Many people set goals for their daily vegetable intake, but getting 800 grams or more of vegetables can feel like a challenge. The truth is, it’s not as difficult as it sounds. With the right recipes and a bit of creativity, you can easily hit your daily vegetable goals while enjoying delicious, nutrient-packed meals. In this blog, we’ll explore two healthy dinner recipes that feature an abundance of vegetables—each serving will contribute significantly to your…

October 22, 2024 R3 Coaching Team

Caffeine is one of the most widely consumed stimulants globally, often praised for its energy-boosting and focus-enhancing effects. Whether you need an early morning pick-me-up or a pre-workout boost, caffeine can be a game-changer when taken strategically. But when should you take caffeine? What are the benefits? And how can caffeine affect your sleep? In this post, we’ll explore the benefits of caffeine ingestion, its ideal timing for exercise, the right dosage, and how it impacts sleep patterns. Let’s dive in! The Benefits of Caffeine Caffeine stimulates the central nervous system, providing an immediate sense of alertness and energy. Its…

October 15, 2024 R3 Coaching Team

What is Plantar Fasciitis? Plantar fasciitis is a common condition characterized by inflammation of the plantar fascia, a thick band of tissue that runs along the bottom of your foot, connecting your heel bone to your toes. It often presents as sharp heel pain, especially with the first steps in the morning or after sitting for extended periods. Factors like obesity, improper footwear, and overuse can contribute to its development. The Importance of Strong Feet Strengthening your feet is crucial for both preventing and managing plantar fasciitis. Strong feet help support your arches, improve balance, and reduce strain on the…

October 1, 2024 R3 Coaching Team

As the weather cools down, the challenge of staying healthy and avoiding illness becomes more significant. The immune system, our body’s defense mechanism against diseases, needs to be in top shape to combat the increased exposure to colds and flu. Strengthening your immune system is crucial, and it can be significantly bolstered by adopting certain lifestyle habits. In this blog, we’ll explore key strategies to enhance your immune function and keep sickness at bay, with a particular focus on the importance of a good diet. Understanding the Immune System The immune system is a complex network of cells, tissues, and…

September 24, 2024 R3 Coaching Team

Tendons are the robust, fibrous bands of tissue that connect muscles to bones. They play a crucial role in facilitating movement by transmitting the force from muscle contractions to the bones. However, tendons are also susceptible to overuse and injuries such as tendonitis, which is an inflammation or irritation of a tendon. As an R3 fitness coach, I understand the importance of maintaining tendon health and how to safely manage tendon issues through appropriate exercises and strategies. This blog will explore how to optimize tendon health through specific loading and exercises, and how working with a coach can significantly enhance…

September 10, 2024 R3 Coaching Team

As an R3 fitness coach, one of the fundamental aspects of fitness that I emphasize to all my clients is the critical importance of staying hydrated. Whether you’re a professional athlete, a weekend warrior, or someone just starting their fitness journey, understanding the role of hydration in your health and performance can make a monumental difference. Let’s dive into why hydration is so pivotal and how it can elevate your fitness regime. Hydration and Physical Performance Firstly, hydration is essential for maintaining peak physical performance. Water composes about 60% of our body weight and plays a crucial role in regulating…