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  • 5 Signs You're Not Eating Enough Protein

    5 Signs You're Not Eating Enough Protein

    5 Signs You’re Not Eating Enough Protein
    Protein is a cornerstone of healthy eating and weight loss and is readily available in a lot of the foods you eat every day, including poultry, meat, dairy, fish, eggs, legumes, nuts, seeds, soy and even whole grains. Research shows higher-protein meals or snacks can also help reduce hunger and extend the feeling of satiety. The recommended daily allowance (RDA) for men ages 19–50 is 56 grams per day, and it’s 46 grams per day for women. To get a more specific recommendation for what you need, you can calculate it based on your body weight says Lindsey Kane, RD. “Generally speaking, you need .8 grams of protein per ....

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  • Follow through

    Follow through

    "It is the 'follow through' that makes the great difference between ultimate success and failure, because it is so easy to stop." ~ Charles F. Kettering ....

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  • Success is no accident

    Success is no accident

    "Success is no accident. It is hard work, perseverance, learning, studying, sacrifice and most of all, love of what you are doing" ~Pele ....

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  • Less is More for Maximum Results

    Less is More for Maximum Results

    Less is More for Maximum Results Fall is often the time when people are eager to make serious lifestyle changes and make up for lost time in their quest to get fit and healthy. Their motivation and passion are so contagious, I find myself checking the calendar to make sure it is not January 1st. But in their excitement, many make a common mistake – over-training. The thinking goes like this: “If 20 push-ups are good, then 30 must be better,” or “If 35 pounds challenges my muscles, then I’ll really get ripped if I do 50!” In other words, more is better and leads to faster results. Unfortunately, this just isn’t the case, and ....

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  • Client of the Month October 2019 - Matt Clifton

    Client of the Month October 2019 - Matt Clifton

    I just finished up a vacation over the fourth of July week at the beach. I realized that I just wasn’t feeling as great as I used too and that I was not as active as I wanted to be. I did some research on small gyms or personal training in the area but most options did not look appealing or did not have the best reviews or location for me. When I started looking at the IF website and reading the reviews. I knew that I wanted to reach out and check out the place. A couple days before coming in I did receive the email for the summer sizzler which was an awesome deal and that's Since I have joined IF back in July, I have lost a total of 27 Pounds in 2 and a half months. I have ....

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  • 5 Tips for Hiking in the Fall

    5 Tips for Hiking in the Fall

    5 Tips for Hiking in the Fall The crisp, clear days, thin crowds, and vivid colors that define the high country this time of year are all the motivation you need to lace up your boots and hit the trails until the Christmas music starts. Here are just a few things to keep in mind to ensure a fun and safe season of hiking: BE MINDFUL OF HUNTERS
    For sportsmen, fall is the most anticipated time of the year. Hunting season is in full force and hikers should take precautions. Pack a blaze orange vest if you will be near an open hunting area—they’re cheap, widely available at sporting goods stores, and could save your life. If you happen to come upon some hunters, make sure they ....

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  • Turkey Pumpkin Chili

    Turkey Pumpkin Chili

    TURKEY PUMPKIN CHILI
    8 SERVINGS
    PREP TIME:20 MINUTES
    COOK TIME: 1 HOUR
    INGREDIENTS:
    1 pound 99% lean ground turkey
    3/4 cup chopped onions
    1/2 cup chopped green bell peppers
    2 cloves garlic, minced
    2 (14.5 ounce) cans diced tomatoes, with liquid
    1 (15 ounce) can unsweetened pure pumpkin pureé
    1 (15 ounce) can kidney beans, with liquid
    1 (15 ounce) can Great Northern beans, with liquid
    1 (15 ounce) can tomato sauce
    1 (4 ounce) can diced green chiles
    2 teaspoons ground chili powder
    1 1/2 teaspoons ground cumin (or more to taste)
    1 teaspoon salt
    1/2 teaspoon ground black pepper
    1 1/2 teaspoons oregano
    1/2 cup water DIRECTIONS:
    Brown meat ....

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  • Know this about weight loss

    Know this about weight loss

    You’re not going to love every moment of the health and weight loss journey. It’s going to feel hard, and you’re going to want to give up at some point. You’re going to get off track. Past habits and patterns are going to creep in and attempt to thwart your commitment. People you care about will give you a hard time about what you’re trying to do – especially if you choose to eat differently around them in social situations. But here’s the thing… It’s all so, so worth it. Whether you’ve birthed a child, overcome trauma, or even gotten through school, you know the pain is worth it, even if you may not have thought so ....

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  • Take the first step

    Take the first step

    "How to begin the journey? You need only take the first step. When? There is always now." ~ George Leonard ....

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