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    The hierarchy of physical training

    The hierarchy of physical training Physical activity is everything you do when you aren’t at rest. It’s basic movement, with no goal beyond getting from one place to another. Exercise is movement you do on purpose. It includes sports practice, jogging, yoga, backpacking, swimming, cycling, or anything else you think is important enough to take […] More

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    Train now and benefit later .. you know, when you are an old fart

    An untrained human body will reach its physiological peak in its early twenties. Sometime around age forty, bad things begin to happen. Muscles shrink. Fat accumulates. Starting at fifty, that untrained body will lose 1 to 2 percent of its muscle mass per year, and 10 percent or more per decade. Strength declines twice as […] More

  • What's Causing Your Weight Fluctuations?


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    What’s Causing Your Weight Fluctuations?

    Up-and-down goes the scale. We often postulate what is causing the fluctuations on the scale but here are some things you might not have considered: 1. Strength Training. I hear this a lot: “I just started working out, so shouldn’t my weight be going down?” Not necessarily. In fact, I always find that the first few […] More

  • Eating for Health... Not Weight Loss


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    Eating for Health… Not Weight Loss

    It seems every day I get another text from my healthcare provider regarding the flu and ER wait room times. With the flu running as rampant as it is this year I thought it would be a good idea to talk about food in a different light – instead of eating for weight loss, let’s […] More

  • The Secret to Weight Loss



    The Secret to Weight Loss

    I’m going to say it right up front – the secret to weight loss is that there isn’t a secret. Over the past years, we’ve complicated the whole system. Eat acai, not bananas. Eat half an apple 15 minutes before your workout then have a protein shake exactly 35 minutes after your workout to optimize […] More

  • Get Motivated. Stay Motivated. But HOW?

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    Get Motivated. Stay Motivated. But HOW?

    A couple weeks ago I attended the Perform Better Summit and one of the things that stuck with me (amongst many other things) was what Martin Rooney said: Get Motivated. Stay Motivated. Makes sense right? Well.. how exactly do you do that? Get motivated and then stay motivated. When we feel that kick it’s not […] More

  • 10 Fitness Tips

    10 Fitness Tips

    Here are 10 fitness tips to keep you on track: 1. SET ATTAINABLE GOALS Focus on goals that are reachable. A ridiculous goal would be like this, “I want to lose 30 pounds in 1 month.” If you did, it would be extremely unhealthy and chances are you will gain the weight back or even […] More

  • Cardio vs. Strength

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    Cardio vs. Strength

    So many people have been asking me what’s better cardio or strength training? If you know me, you know right away my answer is I LOVE STRENGTH TRAINING. There’s a reason why I love it. But I also love cardio aka soulcycle. 1. YOU BURN MORE FAT WITH STRENGTH TRAINING. Yes, I said it and […] More

  • AMRAP Weekend (or anytime) Warrior Workout


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    AMRAP Weekend (or anytime) Warrior Workout

    Finally, the weekend is here at last! While many of you may have some days off of work, finding time to workout is still tough. Are you short on time this weekend but really want to get a workout in? No Problem! We’ve got you covered. This AMRAP workout combines three basic movements; walking lunges, squats, and push-ups, […] More

  • The Top 4 Reasons To Workout With A Personal Trainer



    The Top 4 Reasons To Workout With A Personal Trainer

    Finding motivation to go to the gym isn’t always easy, and there are many reasons that can make it difficult. If you’re new to exercise, or just looking for a new routine, Royal Fitness is a great place to start. We offer a successful personal training program that can help you reach your fitness goals. […] More

  • 5 Ways To Successful Weight Loss

    5 Ways To Successful Weight Loss

    1. Keep a food journal. This will help you stay accountable to maintain healthy eating habits. Learn to measure portions and read nutrition labels. My favorite food tracker app is Fooducate. 2. Be realistic. What do you need to do to adhere to your new eating plan? If the changes feel too drastic, consider a […] More

  • Healthy lifestyle too important to put off

    Healthy lifestyle too important to put off

    Do you procrastinate? Do you tend to put off things you don’t want or know how to do? Maybe you have good intentions, but let other things move to the top of your to-do list. Although there are many areas of life that one can “put off,” the one that stands out like a neon […] More

  • Share fitness pains and gains with a friend

    Share fitness pains and gains with a friend

    You’ve decided to get into shape. It won’t be easy and there’ll be days you just don’t feel like working out.  Do you want to know a secret to a successful plan? Work out with a friend. Statistics show that having someone who shares in your health and fitness goals will make your journey more […] More

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