About: rlopez

The other day I told you a story about a friend of mine, Natalie, who I had asked to participate in a phone-based weight loss coaching program. I did this for several reasons. First, she’s a dear friend who has struggled with her weight as long as I’ve known her and I wanted to help put that struggle to rest. Second, I figured that if someone as busy as her could see success, then just about anyone else could. Natalie...

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3 Foods/Supplements to Enhance Exercise  Performance By Katelyn Castro   Muscle soreness, fatigue, and decreased endurance happen during high-intensity training. We know this all too well at Bird Rock Fit, right? Whether your goal is to improve physical challenges, gain lean body mass and decrease body fat, or to get an intense workout, these three food/supplements can help your performance.   Vegetable/Fruit Nitrates Beetroot juice is high in dietary nitrates that can aid the body during times of low oxygen...

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Escaping the Perfection Prison Why pushing to be perfect is keeping you from achieving your goals. By Ryan Halvorson   The other day I was at a coffee shop and happened to sit next to a group of people discussing their bodies. I couldn’t help but eavesdrop. Shameful, I know, but I find it useful to listen to people’s self perceptions when they don’t know there’s a fitness professional nearby. “My thighs touch when I walk,” lamented one. “I can’t...

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Oven-Baked Sweet Potato Omelet Here’s a great, healthy breakfast idea, courtesy of The Spunky Coconut (www.thespunkycoconut.com) .           Photo Credit: Monica Kopsch Directions: Lightly grease two pie dishes. Thinly slice one large or two small sweet potato, and arrange it around the bottom of the pie dishes. Sprinkle the sweet potato crust with sea salt and pepper. Pour omelet mixture over top. Omelet Mixture 8 whisked eggs 1.5 tsp Herbamare seasoning 1 finely chopped sauteed onion 1 finely...

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  The Worst Food Combo for Fat Loss Pairing certain foods can spell disaster for your fat loss goals. by Katelyn Castro Have you worked hard to eat healthy, but it seems like your plan just doesn’t work? You’ve counted your calories to make sure that you’re not consuming too much, yet you still struggle to lose fat? What if I told you that pairing certain foods might actually cause you to store fat? We are beginning to understand that...

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Sprint Training for Fat Loss How doing less can help you lose more. By Ryan Halvorson What if I told you that one of the best ways to drop fat and build a lean physique requires less than 3 minutes of actual effort? You’d probably tell me to pull the other one, right? The Fat Burning Zone For years the focus was primarily on burning calories within an exercise session as a means to lose fat. And in order to...

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Hey guys, Ryan here! I’ve been dying to give you the scoop on some upcoming upgrades to our group training program that we’ve been working on for the past few months. We’re getting ready for the official launch on July 1, and I wanted to give you some insights on why we’re changing the program and what you can expect. Here’s a hint: super awesome, higher quality training! Beginning July 1, you will notice a significant change to our group...

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  May is National BBQ Month: Get Out and Grill Out By Katelyn Castro The summer months are quickly approaching. For me, it means fun in the sun, relaxing outdoor dinners, weekends at the beach with my family, and grilling – YES! But BBQ’s and block parties can be huge saboteurs of our nutrition and fitness gains. How do we host get-togethers, attend potlucks, and celebrate the summer months without going overboard? Here are a few ideas to keep your...

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By Ryan Halvorson The other day a friend posted a rant on Facebook about how tired she was of all of the conflicting information about weight loss. Low carb or high carb? High fat or low fat? Steady state cardio or sprints? Lift heavy weights or light weights? The information out there is downright dizzying. Every so often a new nutrition or exercise study is produced that catches media attention and spreads like wildfire. The studies that gain the most...

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Healthy Recipe: Veggie and Quinoa Stir-Fry Provided by Katelyn Castro Try this quick, healthy dish that’s packed full of protein and vegetables. 1 cup quinoa, rinsed 2 tablespoons sesame oil 1 cup edamame, shelled 1 pound mixed mushrooms, sliced 1 head of broccoli, chopped 1 red bell pepper, cored, seeded, chopped 8 green onions, chopped 2 cloves garlic, sliced 2 eggs beaten 2 tablespoons low-sodium soy sauce Cook quinoa as directed on packaging. Heat sesame oil in large skillet over...

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