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  • 3 Ways to Avoid Holiday Weight Gain

    3 Ways to Avoid Holiday Weight Gain Studies have shown that Americans gain on average 8 lbs from Thanksgiving to New Years. Sure it's easy to hide under your ugly Christmas sweaters and winter jackets, but what good ever came from hiding from the truth? Whether it's during the holidays or not. It's always best to confront truth and take action as soon as possible. Here are some tried and true ways to combat the holiday weight gain so you won't have to do so much damage control when it gets warmer. 1.) This or That - If Thanksgiving and Christmas dinner were the only things happening over the holiday, we wouldn't be having this discussion. It's the work parties, pot lucks, ....

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  • 4 Meal Prep Hacks You Need To Be Doing!

    4 Meal Prep Hacks You NEED To Be Doing Meal Prep is a skill, science, and a way of life. Learning how to exercise is complicating enough. When you pile on learning how to meal prep; it can feel like learning 2 languages at once. This can be the reason why a lot of people out there quit time and time again. Learning new skills and behaviors can be overwhelming; let alone trying to learn multiple new skills at once. Not to fear! Coach Drake is here! I'm going to give you some time and energy savers for your meal prep so it can be a more enjoyable experience. 1.) Pack Frozen Veggies - Instead of cooking your veggies and then packing them. I advise you to buy your veggies frozen and ....

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  • 3 Exercises You DON'T have to do in order to get strong

    3 Exercises You Don't Have To Do To Get Strong The world of health and fitness can be a beautiful place. Find yourself in the wrong gym or with the wrong crowd and you can end up injured. There's lots of unwritten "rules" in the weight room, of many which don't make a lot of sense or have already been debunked. You might hear things like "You have to do cardio fasted because it burns more fat", "You have to barbell back squat in order to grow your legs", or "Don't eat carbs after 6pm to lose weight". These unwritten rules are often regurgitated by people who don't take it upon themselves to try a new approach. They keep "training past the pain" because "that's what Arnold did". ....

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  • The Power of "No"

    The Power of "No" Do you want to Super Size that? Can you help me move? Do you want to add another for just a dollar? Are you going to be able to make the party? Social pressure is all around us and it always wants more. One of the biggest struggles I see with clients who are establishing health and wellness into their lives; is that they are unable to put themselves first. They are always saying "Yes" and "Sorry". As if taking care of themselves first is something to feel guilty about. As a coach for over 10 years; I'm here to tell you it's definitely ok to say "No" from time to time. If it means jeopardizing your progress or becoming overwhelmed then it's not worth it. Most people ....

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  • 3 EASY Ways To Get More Steps In

    3 Easy Ways To Get More Steps In The beginning of your journey into the world of fitness and health can be over whelming. Many people fear they will get laughed in at the gym for looking like a beginner. It takes a great deal of fortitude to get past those first hurdles. When you are on Team Drake. Our coaches meet you where you are at and make a plan from there. We know that if we help a person get momentum forward and get them excited about their journey; the chance of long term success is far greater. If you are completely new to health and fitness. One of the best ways to get started is to incorporate walking in your weekly routine and aim for a number steps each day. Definitely ....

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  • Don't Want to Track Calories? But Still Want Results? Try This.

    What If I Don't Want to Track Calories? But Still Want Results? A regimented diet doesn't happen over night, but does that mean you shouldn't even try? Of course not. Engraining portion control and meal prepping into your lifestyle is a skill like any other. Healthy eating takes time, trial and error, consistency, and discipline. Before putting all of that on your plate (no pun intended), it might be easier to digest (no pun intended) if you focused on performance based goals for your first year in the gym. They will act as the catalyst for your weight loss and muscle building goals without even focusing much on diet. What are performance based goals? Performance based goals reflect on ....

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  • 4 Ways to get your Heart Rate Up with Bad Knees

    4 Ways to get your Heart Up with Bad Knees The knee is the achilles heel of the general population. Who knows? Maybe Achilles just had a bad case of plantar fasciitis? What I do know is that knee pain holds back many adults from getting in shape. The cause of knee pain could be a number of things. That is to be determined through a movement assessment, x-ray, or MRI. The road to recovery could be long for what's causing your pain, but that doesn't mean you should let it hold you back from reaching your goals. A big set back for people with bad knees is that they are unable to handle heavy loads on compound lifts, it holds them back from running or walking, and the fact that your ....

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  • BBD Beef and Broccoli with Peanut Sauce

    BBD Beef and Broccoli with Peanut Sauce

    BBD Beef and Broccoli with Peanut Sauce Watch Video Here! Let's be honest. Eating at Panda Express will eventually have you riding the Fat Ass Express. I think even the napkins there are deep fried and covered with sugar. Chinese food is one my favorite guilty pleasures. It's a type of food I could comfortably eat everyday. The sweet and savory is what does it for me. This recipe is a revision of the take out classic so that you can enjoy the pleasures of take out without the guilt. The secret ingredient is a Low Calorie Peanut Sauce from Whole Foods that is only 30 calories per serving which is 3x less calories than a normal peanut sauce, but does not hold back on authentic ....

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  • 5 Ways To Eat at a Summer BBQ and NOT halt your progress.

    5 Ways to Eat a Summer BBQ and NOT Halt Your Progress The Chicago Summer is a very special time for city folk and suburbanites. The grills are out, bags and horseshoes are all set up, sunscreen and mosquito repellent are flowing, and that pool is begging for a big ol cannonball. The summer vibe is all about enjoying the little amount of sun we get with the ones we love the most. Block parties, BBQs, festivals are happening multiple times a week and we want to hit as many as we can before it gets cold again. Many of you have been working hard during the winter and spring to achieve your summer bodies and it would be a shame to start back at square one in September. Here are 5 bullet ....

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  • 3 Things You Can Do To Stop Cardio from Killing Your Gains

    3 Things You Can Do To Stop Cardio from Killing Your Gains

    3 Things You Can Do To Stop Cardio from Killing Your Gains Will cardio affect my gains? When a fitness professional hears a question like this, it's very hard to give one answer because there is other variables at play. How much cardio, what type of cardio, what is the primary goal, the current weight/age/height of the person, how much gym experience they have, and what type of diet they are on, are all variables that could affect the outcome of this question. For quick and easy answers, it's best to refer to generalities for general questions and not use specific circumstances. Has cardio effected muscle gains in the past for some people? Yes, but more than likely it stemmed from ....

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