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Kitchen Makeover for the New Year

Fact: Whatever food is around you, you will eat it sooner or later. Inspired by Precision Nutrition, here are two checklists we created to give your pantry and fridge a healthy, New Year makeover.  Download your free copies here.   Want to receive tips and information in the convenience your inbox to help you reach your […]

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What Trainer & Nutritional Coach, Kecia Eats In One Day

This is my typical breakfast. I cannot start the day without two cups of coffee with half and half. I workout in the morning so I don’t want a lot in my stomach but skipping breakfast is not an option! I’m trying to eat more protein these days so I tend to choose high protein yogurts and also make […]

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Q&A with Expert Trainer, Monica Dzarnowski

I interviewed one of Strand Fitness’s trainers, Monica Dzarnowski on healthy habits, exercise, nutrition, and how she motivates her clients to success. My favorite comment from Monica is: Lauren // What are your own personal motives for exercising, eating well, and general self-care? Monica // My motive for exercising is simple, I love the way I feel during and after […]

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Struggling to Eat Well? How Engaged Are You?

For some people, improving eating habits is one of the most difficult aspects of a fitness journey. And don’t even talk about keeping the changes intact – IMPOSSIBLE!!! Why is that? The Challenges of Eating Well Knowing what to change can be a huge obstacle. Having enough time to plan meals can also be a […]

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Anchor your eating habits

As we enter the season of cookies, pies, and gravy, anchoring your eating habits will help you move through the holiday season with less stress and fewer extra pounds.   HABIT #1 EAT TILL YOU ARE 80% FULL. Did you know that if you eat till you are 100% full, you are actually overeating? Your […]

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Nutrition and My Fitness Journey

Challenges with Nutrition We all have challenges within our fitness journey – those aspects where progress is more or most difficult. For me, it is nutrition. I know what proper nutrition looks like, and I know what works best for me. I tell people if you put a piece of chocolate cake next to a […]

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How to Combat Emotional Eating

Overcoming emotional eating is a significant concern for many people focused on improving their fitness and health. In fact, 66% of women who responded to a recent survey conducted by Precision Nutrition said that emotional eating is an area where they need the most guidance. If you struggle with emotional eating, here are some helpful […]

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Food – Friend or Foe?

Have you ever sat down and asked yourself what nutrition means to you and what you want the food you eat to do for you and your life? It is an enlightening exercise to do so. This question popped into my mind the other day. I like when questions like this pop into my mind. […]

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Being Happy and Being Fit

“Happiness is not a matter of intensity but of balance, order, rhythm and harmony.” – Thomas Merton Over the past few weeks, I have been reflecting upon this quote.  It speaks to me on so many levels. If I think about fitness, it tells me that happiness is not about “how hard I get after […]

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How we lost (and are keeping off) 110 pounds!

Many personal trainers have their own story of body (and life) transformation. This is true at Strand Fitness.  Pam Strand, owner, and Bob Peterson, personal trainer, have lost a combined total of 110 pounds in their journey.  (Pam lost 70 pounds; Bob lost 40 pounds) Asked to look back and share their secrets of success, […]

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