Eating at least 100 grams of protein per day increases fat loss and helps maintain muscle. When exercising extra protein is essential to building muscle. I personally recommend that women in our program consume 120 grams per day and men 150 – 180 grams because we build a lot of muscle here. Getting enough […]

Dieting? One of every four pounds you lose is probably muscle unless you have a good muscle building program. Studies show that this is what happens to people who cut calories as well as people who cut  calories while only doing cardio exercise (walking, running, cycling, hiking, etc.) Not dieting? You still may be losing muscle. Adults […]

What do the following foods have in common? Bananas Avocados Dairy Red meat Legumes Butter Fruit Eggs Nuts   They are all nutritious foods that have been villainized by a popular diet or food fad. None of these foods will cause weight gain when they are part of meal plan with a balance of the […]

  “All I really need is love, but a little chocolate now and then doesn’t hurt!”  Lucy Van Pelt  I eat chocolate.  I eat a lot of chocolate. In fact, all of the trainers at FitMania eat chocolate.  Chocolate is like a mascot around here and I actually encourage our clients to eat chocolate, when they want to […]

“Those who think they have not time for bodily exercise will sooner or later have to find time for illness.”  Edward Stanley Have you noticed that some of the busiest people still find time for exercise? We have clients at FitMania that work, are working on degrees, have families and still never miss a workout. Do […]

Every major world religion has somewhere in its tenets or teachings this concept: We become what we think about Every modern day expert in motivation and personal development teaches this concept: We become what we think about   Both religious and secular leaders struggle finding a way of getting the message across. Darren Hardy took […]

Ironically, I am writing this from my personal computer after having spent some time on google researching the topic of screen time and our brains. I am grateful for technology and devices that make the gathering and distribution of information so effective. Most of us find our computers, phones and other devices a necessity as […]

Pumping iron. Lifting. Weights. Resistance training. Free weights and machines. I am the generation who fell in love with gyms! I loved it and dutifully spent my days at the gym counting sets and reps and adding more and more weight. But after 15 years things began to change. Injuries were stacking up and becoming […]