Can a restless night lead to unwanted pounds on the scale? Unfortunately, the answer is yes. Studies have shown a clear link between insufficient sleep and weight gain. Research suggests that sleep-deprived individuals consume an average of 385 more calories per day than those who get adequate sleep! This translates to a significant increase in calorie intake over time, potentially leading to weight gain.

Master the Four R’s of recovery—repair, restore, replace, and recharge—to boost energy, speed up healing, and achieve your fitness and wellness goals

Discover the power of daily movement and regular exercise to reduce symptoms of chronic conditions, boost energy, and reclaim your quality of life—one step at a time.
Research has shown daily movement and regular exercise can help reduce symptoms in various health conditions. 

Body composition is more than just how much you weigh and how tall you are. Body composition breaks the body into fat mass and fat-free mass. Typically, the more fit and healthy someone is, the lower their body fat percentage is and the higher their amount of fat-free mass shows.

Knowing your RMR is important because it goes hand in hand with your goals. For example, if you are trying to lose weight, RMR testing is a great way to create a more accurate nutrition plan. Rather than guessing or using prediction equations, knowing your actual RMR can help a nutritionist or coach write a more detailed plan based on your needs.

Macronutrients are nutrients that our bodies require in large amounts to provide us with energy. Macronutrients that provide us with energy are protein, fat, and carbohydrates. It’s important to understand that everyone’s daily macro breakdown will vary from person to person depending on many different factors and goals.

We love the infrared sauna at WhittleStrength and highly recommend it to clients as it can be a great recovery tool and potentially can expedite the fat loss process. Read more about the benefits of the infrared sauna!

Amino acids are the building blocks of protein. Meaning, a singular protein molecule is composed of a chain of amino acids. Amino acids are vital for the body to function properly. There are 20 different types of amino acids. Out of these 20, 9 are essential, and 11 are nonessential. Essential amino acids are not synthesized by the body, therefore we must consume essential amino acids through our diet in foods such as meat, eggs, and dairy products. We can also get nonessential amino acids via our diet, however, these amino acids are naturally synthesized by the body.

What is Creatine? Creatine is an amino acid derivative that is found naturally in the body. Creatine is primarily located in the muscles (95%) and small amounts are stored in other places such as the brain and heart. It is synthesized mainly in the liver. Everyday, roughly ~1-2% of intramuscular creatine is naturally degraded into creatinine (byproduct) and is excreted through urine. Creatine can be obtained through red meat and seafood, however, only by small amounts. Therefore, supplemental creatine is ideal to make up for these daily losses.

Simply put, nutrient timing is strategically planning what you eat in order to achieve certain outcomes/adaptations. Nutrient timing is important for gym goers looking to gain strength and grow muscle, but also vital for athletic performance.

The body requires 3 macronutrients in large quantities: carbohydrates, fat, and protein. The body relies heavily on carbs and fats for fuel, but utilizes protein for different physiological functions like building muscle. However, the average person typically does not consume enough protein on a daily basis.

January 1st, the time of year when people buy a new gym membership and aim to make it part of their lifestyle, or pay a high end dietician and promise to stick to their new meal plan. The time of year when people swear to give up drinking every night, give up smoking a pack a day, or even make the resolution to limit junk food or soda to 1x a week…but most people fail to stick to their New Year’s resolutions.