Diet and Nutrition Oh the dreaded plateau… :(
July 12, 2019 R3 Coaching Team

You’ve been working hard on your fitness game and it paid off. The pounds started to drop! And then one day your results stopped. You keep putting in the same effort without any sign of improvement. You’ve hit a frustrating plateau. Or have you? Before you blame a fitness plateau for your lack of results let’s critically consider the following: 1. Your Diet: It’s human nature to begin to slip on your nutrition after a few weeks of stringent diligence. A small treat here, and a bite of something there, and before you know it you’ve fallen back into old…

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Diet and Nutrition Top 5 BBQ Alternatives
July 2, 2019 R3 Coaching Team

Hot dogs and cheeseburgers are just some of the distractions you may find at a BBQ. Plan ahead, do not count on their being healthy choices at the event, BRING YOUR OWN. Something easy would be putting some of your favorite vegetables, in a folded piece of tinfoil, along side some of the steak or chicken at the event.(EX: Green beans, bell peppers, onion, zucchini and squash. Prepare them as you please, drizzle with olive oil and pack it up.) No one would mind placing your bag of veggies on the grill. 5. Sweet Shredded Carrots (Pulled Pork) – “Matchstick”…

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Diet and Nutrition Low Carb Cauliflower Breadsticks
July 2, 2019 R3 Coaching Team

Ingredients: * 1 head cauliflower * 1/2 cup mozzarella cheese shredded * 1/2 cup parmesan cheese shaved * 1 large egg * 1/2 tablespoon minced garlic * 1/2 tablespoon fresh basil chopped * 1/2 tablespoon fresh italian flat-leaf parsley chopped * 1 teaspoon salt * 1/2 teaspoon black pepper * 3/4 cup mozzarella cheese shredded Instructions: 1. Preheat oven to *425 and line a baking sheet with parchment paper. 2. Rice the cauliflower by coring it and breaking it into florets. Then place it in the bowl of a food processor and pulse it until it is the texture of…

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Fat Loss Keeping Things Fresh – Why you need to switch up your workout routine
May 28, 2019 R3 Coaching Team

Hey Everyone! Coach Tyler here letting you all know why it is important not to follow the same workout routine for long periods of time. A lot of people get stuck in the habit of finding a workout routine that works for them and then sticking with that plan for months at a time without switching up the way that they train. Although I am a huge fan of consistency and solidifying form on movements, there are many downfalls to staying in the same routine, and many upsides to switching it up. The main reason behind why switching up the…

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Diet and Nutrition 17 Awesome Reasons to Exercise That Have Nothing to do With Weight Loss
May 13, 2019 R3 Coaching Team

Hi everyone, coach Patrick here with the top 17 reasons to exercise that do not have anything to do with weight loss. I know summer is right around the corner and most of you have exciting places to go and things to do. But wait! Don’t forget about your workout. Again! Lots of people fall off the exercise wagon during summer months due to vacations, taking care of kids home for the summer months, and other warm weather distractions. I get it, I really do, but what about all the amazing perks that you’re missing out on? Just in case…

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Muscles Exercises for the busy professional who never seems to have enough time
May 5, 2019 R3 Coaching Team

Figuring out a workout doesn’t have to be tough when you’re short on equipment and time or running around on the fly. Being on the run for work or vacation doesn’t mean you have to stop your commitment to working out and staying in shape. You may not have the cable machines or dumbbells to have a savage workout that you’re used too, but that doesn’t mean you still can’t produce a top notch workout that actually works! Here are some exercises you can perform with little to no equipment at all. Walking Lunges (or stationary for the knee pain…

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Corrective Exercise The Surprising Truth About Deadlifts.. Part 1
April 17, 2019 R3 Coaching Team

Alright so today I am going to dive into an exercise that gets a lot of mixed reviews depending on who you are talking to, and that is the deadlift! The deadlift is a very common exercise that you may or may not have heard of before, and I am going to start this 2 part series explaining the truth about what a deadlift is and why we use it. The deadlift is an exercise that uses one of the most fundamental movement patterns which is the hip hinge. What I mean by fundamental movement pattern is that it is…

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Corrective Exercise Your Physique, The Rest of The Week : Are You Optimizing Your Time Without Your Fitness Coach?
April 2, 2019 R3 Coaching Team

Sooooo you’re working with a fitness coach, huh? Congratulations on taking that step towards bettering yourself! Of all the investments in the world, you know that your body should be towards the top of that list. Here at R3 Fitness we are committed to using the most effective methods to optimize your time with us in pursuit of your fitness goals. But what about the rest of your time? As we all know there are 24 hours in a day, and 7 days in a week, which = 168 hours per week to schedule time to workout, (some of that…

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Diet and Nutrition Protein: How much is enough?
March 26, 2019 R3 Coaching Team

Protein Intake Everyone has different goals: Looking to lose weight, build muscle, or just stay healthy.A complete protein is a source of food that contains all of the essential amino acids. (Meat, poultry, fish, eggs, and dairy)Getting 2-3 servings a day of complete proteins is a good place to start.For those of you who do not eat animal products, getting the proper protein amount through vegetables is very possible. As long as you have a wide variety of all kinds of quality vegetables.For INACTIVE people, the recommended daily amount of protein is 0.7-.8 grams of protein per per pound. If…

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Muscles Total Body Routines VS Body Part Splits: Which is Better and Why?
March 18, 2019 R3 Coaching Team

When it comes to strength training, there has been a long running debate on the topic of total body workouts versus body part splits. Here at R3 fitness, we are huge fans of total body workouts and strongly believe they are the most efficient and useful for our clients success. But before we dive into why total body workouts are superior, lets learn about the difference. Body Part Splits This method of training involves working a separate muscle group each day over the course of the week. A common split would look something like this: Monday – Chest  and triceps…

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