The post Stacia’s Detox Journey – A Corry & Stacia Podcast appeared first on Strength & Grace Fitness.

Frustrated and looking for a nutrition plan that will work? Not sure why the plan you have isn’t working! This short 4 minute podcast explains why picking up your best-friends plan isn’t the best option. AND, why not all plans you see on the internet are created equally.

The post Jane’s Plan appeared first on Strength & Grace Fitness.

Losing weight and your metabolism hormones go hand in hand. How fast or how slow your metabolism is, isn’t about the foods you eat, its about how your hormones react to the foods you eat!

So yes – cutting out sugar, fruit and grains really will make a big impact on your weight, your waistline and your overall health.

The post 3 Metabolism Hormones: For Losing Weight appeared first on Strength & Grace Fitness.

Everything the detox is and isn’t. In this short podcast we tell you why we believe this program is perfect for you!

If you are curious about what exactly it is…take a quick listen!

Sign up for the the 21 Day Detox or fill out our assessment form and get started today!

The post Episode 19: Detox Catch Up appeared first on Strength & Grace Fitness.

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The post Episode 18: Decade Changes appeared first on Strength & Grace Fitness.

​Get your weekly Dose of Strength & Grace directly in your inbox. That way you won't miss the latest recipes, podcasts and more!

The post Episode 17: Vitamins appeared first on Strength & Grace Fitness.

Our year is winding down and before we jump into the new one,

And many may ask – what is the difference between a

I am sure this isn’t the first time you’ve heard about “SMART” Goals.  While there are plenty of variants (some of

• S – Specific (or

Additional tips:

• Express

Mentor stuff:

As always – sharing a few of our favorites!

Rachel Hollis – simple and easy reads for the busy mom.  We love her 10-10-1 plan.

Need help with your Year in Review?  Check out this video by Marie Forleo

And if you just need the motivation to get going on your

So, instead of resolutions this year, let’s reflect and set goals.  And if you’ve got a health and wellness goal – we’d love to help with it.  Its easy – go to https://strengthandgracefitness.com/assessment-form/ and fill out our free assessment and lets chat!  You’ll be amazed what goals you will achieve when you feel alive and healthier.

The post Resolutions vs. Goals appeared first on Strength & Grace Fitness.

Did you know that the average American can gain anywhere from 5-15 pounds over the holidays?  December is the worst month for everyone trying to lose weight, and most just say…. I’ll just wait for January.

If you aren’t currently working with us, but you’re thinking that January might be the right time to start, why not start now?  The tips in our podcast will help you walk into January feeling more confident and ready.

The post Surviving the Holidays appeared first on Strength & Grace Fitness.

​We’re sure you’ve heard of HIIT workouts – High Intensity Interval Training; the kind where you go really hard for short duration, and you get super sweaty!  Yep, those are the ones.  But have you heard of her friend LISS?  No, then let us introduce you to an amazing new tool you need for your workouts.

Key here: if you suffer from soreness, muscle/joint pain from hitting the gym a little too hard each week, then you need to read this blog and listen to our podcast.  We want you healthy for years to come!

LISS, low intensity steady state, exercise has been made famous by personal trainer, Tobi Pearce. Tobi states “It was a name that I used in competitive natural body building. It represents the exercise, the heart rate and the intensity of the cardio. If your goal is health and well-being then a cruising pace is what you're after.”

AND, If you’re thinking, it sounds a lot like active recovery, you are right!  LISS exercise is a great combination to be added into your current workout, used when you are rehabbing or resting an injury or for those looking to get started with something less intimidating with a much lower risk of injury.

HIIT alternates between high speed/strength exercise (elevated heart rate – maximum heart rate) and bouts of slower recovery phases (lower – working range heart rate).  The workout is usually short in duration with maximum calorie burn.  These workouts are credited with increasing muscle mass and strength, decreasing body fat and burning lots of calories.  Great when you are short or time too!

LISS exercise focuses on longer duration exercise with a steady heart rate.  These workouts tend to focus on balance, posture, enhancing performance and duration of exercise.  These are best done when time is not a huge constraint.

Are both beneficial – yes!  When combined in an exercise/training plan, we get the best of both worlds – strength, power, calorie burn, weight loss, balance and recovery. 

Here are a couple examples:

HIIT Workouts: Do these workouts with one exercise right after another.  Your heart rate should stay elevated. If you’ve got more time, add in 30 seconds of jump rope after each exercise block, followed by a quick rest period of UP TO 30 seconds.  Aim for 8-10 reps of each

Any type of high intensity boot camp, cardio with interval class at the gym.  Sprint workouts, or hiking through big rolling hills also counts.

​These are longer duration workouts, that are meant to keep your exercise at a steady state.

To hear more: be sure to listen to our podcast below  on this same topic.

The post LISS vs. HIIT…. Huh? appeared first on Strength & Grace Fitness.

​Not sure what goes on during check-ins? What goes on backstage? Or even what happens on stage? We've made this just for you!

However, we still think you'd get the most out of attending one of our Stage Previews. Stay up to date on when those happen on our FaceBook Page: ​https://www.facebook.com/NPCMaxMuscleVA/ ~ just click on events to see when the next one is!

The post Episode 13: All Things Show Day appeared first on Strength & Grace Fitness.