What is healthy?

You’re not healthy!  That might sound like a harsh way to start a post given the current social climate but it is most likely a truth the average person needs to hear. While the coronavirus pandemic plays out in packed hospitals and empty streets across the world, most of us have been left to self isolate at home following the story from our televisions, the internet, and social media. As a fitness professional stuck at home watching all of this play out one of the things I cannot help but notice is how deeply the media has discounted the word

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Primal Movement Flow

Primal Movement Flow is a combination of primitive movement patterns like hinging, crawling, squatting, lunging, rolling in all possible directions and connecting them by using transition movements. The end result is a flow of challenging body weight exercises/moves that are fun and enhance every aspect of fitness. This includes improvements in mobility of the joints, strength, endurance, power, balance, cardiovascular, the list goes on and on. Primal movements are early building blocks for every move we make in our daily lives, and being able to perform them well, will keep our bodies up to date and fight back some of

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Need a break from Coronavirus updates and worries? Try this meditation

Hey CSC family! Shaq Wùkōng Bennett from Commonwealth Sports club here bringing some Taoism to your day with a meditation focusing on creating the peaceful, harmonious and healthy environment within that we'd like to see reflected on the world during these times of crisis, pandemic and uncertainty. Since we're all being forced to slow down our lives, take a break and stay inside, why don't we take this opportunity to dive even deeper, turning to our own inner space to do some well needed maintenance and show ourselves some peace and love in a time where we’d like to see the same reflected

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Food as Medicine

"An apple a day keeps the Doctor away" - We've all heard this phrase before, even my kids ( 6 & 9 years old ) go… Yeah, Yeah, Yeah, I know dad ! At that young age , it is really hard to convince them that a bowl of broccoli is better for you than a bowl of skittles. Those colorful and chewy candies, so cute , so sweet and tasty…how that can be bad for you ? And , the truth is , they are not really that bad for you. It's pure sugar, and a little bit of

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How to be successful at the gym, Part 3: Consistency

It doesn’t matter what your goals are, consistency is key. That being said, it doesn’t mean that you can’t miss a workout (it happens to all of us). In that case, try to find a way to move a little more during the course of that day. Don’t think you need to start over and definitely don’t give up! Move on and understand that there will be thousands of other workouts to be crushed. Exercise Sometimes we get bored of our workouts and don’t want to repeat the same things over and over again. An easy solution to this dilemma

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How to be successful at the gym, Part 1: Nutrition

Start by making sustainable changes For weight loss,members changing their whole lifestyle at once may work for some, but definitely not everyone. People who start with big changes usually start well, they’re focused and committed to eating healthy foods, meal prepping, working out 5x a week and setting up a crazy caloric deficit. However, most of those people are just setting themselves up for failure and disappointment because they drastically cut out on the amount of daily calorie intake and eliminate foods they love to eat. They could make this work for a week or two, then something happens that

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Setting Yourself Up For Success

You’ve decided that you want to better your life so you started coming to the gym a few times a week. That’s great…but what else? Do you have a plan for what you will be eating? Where is your mindset in this whole process? Getting to the gym to join a class or to get a workout in on your own is a great first step, but the saying “you can’t out work a bad diet” is quite true. If you are not eating a healthy balanced diet or not eating enough, getting to your goals will be an uphill

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Maximum health benefits in minimal time

High intensity interval training involves short bouts of vigorous exercise (where your heart rate reaches 80% of its maximal capacity) followed by low intensity recovery periods (such as walking or stretching). Your heart rate has achieved 80% of its maximal capacity when you cannot speak more than a word or two without pausing to gulp air. We all know this feeling and generally try to avoid it because of the discomfort. In HIIT training, such discomfort is sought out in a controlled manner, leading to improved heart health. Short bouts of more intense running, jumping, or weight lifting will increase

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What should you be eating to lower your body fat?

One of the most important things we can do to lose weight and achieve the body shape we desire is to change the way we eat. Many of us have probably heard the phrase “abs are made in the kitchen,” and this is one of the most accurate mantras in the fitness industry. There are many elements of a healthy diet, but this article is going to focus on the simple and most important changes we can make to begin to fix the problems with the American diet. (more…)

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2017, The Year of Self-Care

Happy 2017, CSC Family! In thinking about resolutions for 2017, I find myself circling back to the same, popular ideas from previous years: be healthier, get more sleep, eat better, etc. Realistically, how long do those resolutions last, maybe a month or two? Too often, we set the bar unrealistically high and then burn out because we can’t maintain whatever we promised to do (for example, going to the gym 7 days a week). (more…)

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