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One of the most frequent questions we get from personal training clients at Lean Strong Fitness & Wellness is, “How much cardio, intervals, and weight training do you need to do to reach your fat loss goals?” It’s probably better marketing to say “this is our formula”. However, the real answer (and why we customize […]

Thanksgiving is a time of food, family, food, drinks, relaxation, and of course more food. I’m personally excited to break bread with family… then dip it in gravy and enjoy a second course. And it’s also a stressful time for everyone who is on a fitness journey and looking to “stay on track”. After all,

Goal setting…. It’s one of the most frustrating, intimidating parts of fitness (and life) for many people, and also one of the most important. At Lean Strong Fitness and Wellness, we have members with all sorts of goals – fat Loss, muscle gain, endurance, injury prevention, rehab, mobility, mental health… you name it. Sometimes people

Why is eating healthy, and how to lose fat so confusing? Think about how many polar-opposite dieting facts you’ve heard of in your lifetime. Here are a few that come to my mind… Eat eggs. No, don’t eat eggs.  Never mind, you can now eat them. We think. Eat fat. No, wait… fat is bad! 

(AND WHAT YOU DON’T SEE BEHIND THE SCENES) Before and after pics are the most common form of fitness marketing, and it makes sense why that is. “Here’s John and Jane Doe before starting with us. A few weeks later, look at their results. You can do this too! Sign up here!” There is nothing

In the last instalment we covered how the habit loop works and the 3 pieces of the loop you can use to break the cycle of a bad habit. If you haven’t read it already, check it out HERE – it has the foundation for you. So, you’ve got a thing you want to start

First, it’s important to know that almost everything we do – at least everything we do repeatedly – is a habit. A habit is an automatic mini-routine that requires almost no brain power. Here are some examples: The last thing I do before going to be is wash my face ALWAYS putting your pants on

  BY KAT O’BRIEN, HONS BA, MHSC. NUTR., RNCPThe one common frustration I see when working with people is around eating in restaurants. And I would agree – from a nutrition stand point there are a ton of pitfalls that come with eating out. High calories, hidden sugar and salt, unhealthy fats and out of

I own a gym. I’m in good shape. Most people would think I must love exercise if I went so far as to own a business dedicated to it, right? The funny part is, I don’t really like exercise. I was into art, music, and video games when I was younger, not sports. I have