The Fitness Lab

Wednesday28 January 2015

Paleo Didn’t Work for Me

paleo bacon diet2 summers ago, I was at my lowest weight, my healthiest, and my strongest. This was in no small part because of the hard work I put in at The Fitness Lab and the support for the balanced approach to health and fitness I received from Dillon, The Fitness Lab’s owner and head trainer. After a starting weight of 195 (after the birth of my 4th baby) I was down to 165 pounds, and I was feeling amazing. Yet, after a while it wasn’t good enough for me anymore. I started to believe messages that I needed to be just that much thinner and I started looking for anything that would get me where I believed at the time was ‘all the way there.’

At the same time, I started to have a few nagging issues. Constant rashes, muscle aches, general fatigue (but mind you, I have 4 kids) and what diehard Paleo folks call ‘brain fog.’ Instead of taking an honest look at how much rest I was getting, how much water I was drinking, or how much recovery time I was giving myself (I’m also a high mileage runner). I started to think maybe diet was to blame.

And that’s when I introduced Paleo to my diet. And it worked, at first. I was losing weight, and quickly. Sometimes more than 5 pounds in a week. The problem was, it was never more than 1 week at a time, because over the long haul it just wasn’t sustainable.

Read more: Paleo Didn’t Work for Me

Winding Down the Year with a Bang!

frog ornamentDecember, the holidays and the end of the year are upon us. Are you starting to feel like you don't have enough time? Everyday seems to get busier and your list keeps growing with things to do. A few things start to slip here and a few things there. Next thing you know, you are skipping your workouts, feeling more stressed and a little softer than you would like. Sure, the holidays can be a tough time to get those workouts in but you have to make time to keep your sanity. Taking 30 minutes or an hour for yourself will do wonders for your soul. 

 I've got 3 ideas to keep your cool from now until the end of the year. 

  1. Get organized. You've got lists but have you prioritized them? Start with doing the one big thing you really need to get done. You know which one it is, the albatross hanging around your neck, that one thing you are really dreading having to do. Eat that frog and be done. It will take pressure off of you and you will feel a great sense of relief once it is completed. 

    Read more: Winding Down the Year with a Bang!

Adam's Top 5 Reasons to Exercise


fitness motivationThere are countless benefits to exercise and we all have our own reasons for getting a sweat on. Over the years, these are the five that I’ve found to benefit me the most:

  1. It helps me sleep like a rock. I love sleeping. It’s truly one of my favorite activities. I’m a grumpy pants if I don’t get enough sleep. However, at night if I’m not physically drained, my brain will race for hours before I can catch a little shuteye. I’ll think about everything from my future dreams to what bills I have to pay. Being physically tired helps me skip that step and not produce any unwanted anxiety by thinking about that kind of stuff before bed. Not to mention a good night sleep helps me wake up energized and excited for the day to come.
  2. It helps me push myself in every facet of life. Being physically active is more challenging than being intellectually active. We are constantly thinking but we are not constantly moving. Overcoming challenges in terms of my fitness has always pushed me to do more outside of the fitness realm. If I can be mentally tough enough to push myself physically – I can be mentally tough enough to push myself in any form.

    Read more: Adam's Top 5 Reasons to Exercise

Crisp Days of Fall


fall fitness programs“Life starts all over again when it gets crisp in the fall.” - F. Scott Fitzgerald

Fall in Seattle is spectacular. The colors are coming out and the air is crisp. The rains haven’t hit their stride and we can still bask in warm, sun filled days a little longer (after the fog burns off). One of the nice things about fall, much like spring, is it feels like a time to reset and start again. The second big push of the year is how I view it.

Looking at the year as a whole, I tend to think of the New Year as a time to get reorganized and plan for the upcoming year. There are things I start or resolve to do but it’s with an eye in the rearview mirror. What worked last year and what didn’t. What can I resolve to change to make this year better. The downside of January is it’s still winter and often feels like drudgery. Yeah, I have these resolutions…sigh…I’d better get at it.

For me, spring starts “mentally” around March and April, that becomes my first big push into the year. I say “mentally” because in the Pacific Northwest it’s rainy, the skies are grey and it’s cold. Still I feel ready to go because I know better weather is coming, the days are getting longer and I can feel change brewing. I want to be ready for those nice days and with summer around the corner it’s always a perfect time to ramp up.

Read more: Crisp Days of Fall

4 Things You CAN Start Saying No To


candy bowlNo Will Power Required

We all need that little reminder to just say NO to those seemingly insignificant samples, candy bowls and up-sizers that are lurking everywhere we turn. Cut these tricky treats out and you’ll notice a difference. All of these “little” tastes add up but here are 4 tips to put the brakes on them.

The Candy Bowl

At the doctor’s office, at your co-worker’s desk, even at some gyms and grocery stores! The candy bowl is usually filled with cheap, highly processed, sugary ‘treats.’ But if you really think about it, is the candy in the bowl really that appealing or irresistible? Usually not. Next time, take yourself off of automatic grab-n-go mode and just say no.

Free Samples

Whether at Costco, Trader Joe’s or your local coffee shop, scarfing down high calorie pastry samples can add up. Usually, whatever you’re sampling isn’t worth your time or taste-buds. So, you can happily push your cart right on by without taking a taste.

Read more: 4 Things You CAN Start Saying No To

Resistance Bands


Versa Bands

Quick Contact

fitness lab core values