4 Key Nutrition Habits to Adapt for Success
According to Charles Duhigg, author of The Power of Habit, nearly half of the decisions we make in a day are not actually decisions—they...
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L.C.
- May 22, 2019
- 2 min
How to Solve 6 Common Barriers (excuses) to Working Out
If the idea of exercising has you conjuring up any excuse to get out of it, you’re not alone. Even though many day-to-day reasons for...
L.C.
- May 21, 2019
- 3 min
5 Ways to Improve Eating Habits Without Counting Calories
When it comes to losing weight or reducing body fat, it’s generally accepted that one has to eat fewer calories than he or she burns each...
L.C.
- May 21, 2019
- 3 min
Faster Meal Prep: 5 Kitchen Hacks to Master
Everybody has that friend who claims to be a meal prep master. They’ll batch cook all weekend and fill the fridge with colorful...
L.C.
- Jan 3, 2018
- 3 min
Why choose Leia Nicole Fitness?
Personal Training and the Art of Listening By paying attention to the little things, a personal trainer can know exactly what her client...
L.C.
- Jan 3, 2018
- 2 min
5 Body Weight Exercises to Ward Off Low Back Pain
Low-back pain is the most common chronic pain issue in the U.S. While many conditions can lead to lower back pain, inadequate core...
L.C.
- Jan 3, 2018
- 1 min
4 Stretches to Prevent Injury
Static stretching can help prevent injury risk if it increases mobility/range of motion. Improving mobility allows for better...
L.C.
- Jan 3, 2018
- 1 min
5 Stretches You Should be Doing if you Sit at a Desk
Sitting for long periods of time has a negative effect of our health. Research shows that people who sit six hours or longer can...
L.C.
- Jan 3, 2018
- 3 min
What Science Says about Weight Loss and Getting a Good Night's Sleep
You are not alone if you find yourself laying in bed for hours, tossing and turning, struggling to fall asleep and stay asleep. According...
L.C.
- Jan 3, 2018
- 2 min
Foam Rolling: What it is and why you should start NOW!
Foam Rolling has become more popular over the years. It used to be something only athletes did, but the self massage technique has now...
L.C.
- Jan 3, 2018
- 1 min
Correct Plantar Fasciitis Pain with these Simple Steps
Plantar Fasciitis is one of the most common causes of heel pain. It involves pain and inflammation of a thick band of tissue, called the...
L.C.
- Jan 3, 2018
- 1 min
How to Exercise with Knee Pain
It's one of the most common questions I get asked when working with clients: "I have bad knees, and I can't do squats or lunges or any...
L.C.
- Nov 19, 2017
- 4 min
3 Tips to Staying Motivated
We all struggle with motivation. It comes and goes... but how can we get it to stick!? How can we become one of those dedicated people...
L.C.
- Nov 19, 2017
- 2 min
How to EAT your water with these hydrating foods
Water is the most abundant substance in the human body (equivalent to 50-70% of total body weight). Our joints require it for...
L.C.
- Nov 18, 2017
- 4 min
How to Overcome a Fitness Relapse
Life happens. We can be sticking to a workout program for awhile and then boom... we get sick. Or we take a vacation. Or we get injured....
L.C.
- Nov 18, 2017
- 2 min
3 Reasons your Weight Loss has Stalled
Have you stuck with a diet and exercise program for months on end, being consistent and working hard, yet your weight loss seems to have...
L.C.
- Nov 18, 2017
- 3 min
5 Things You Need To Know Before You Try Carb Cycling
Carb cycling has become main stream. I am sure you’ve heard of it by now, but do you know exactly what it is, what it does and how/when...
L.C.
- Nov 18, 2017
- 3 min
5 Ways to Break Through a Weight Loss Plateau
It can be so frustrating! Sticking to that diet, working out regularly... The first few pounds come off FAST. You think, “Yes! It’s...
L.C.
- Nov 2, 2017
- 4 min
7 Things that Slow Down Your Metabolism
How many times have you said “I can’t lose weight because my metabolism is slow.” This is one of the most common phrases I hear my...
L.C.
- Nov 1, 2017
- 1 min
How to make healthier versions of your favorite deserts
If you’re like me, and you have a HUGE sweet tooth, avoiding delicious treats can be hard. Regular indulgences (even just a couple a...