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  • Women and Weightlifting

    I get asked by women all the time, “Will lifting make me too bulky?” First off, no. This is a myth that has been around for quite some time and I don’t know if it will ever go away. However, I’m here to tell you that if you’re a woman, you are not going to get bulky from lifting weights. Females should generally lift the same as men in terms of the frequency of training. Women are capable of handling a little more volume in general and they might need a little less rest when training. On the other hand, females have less testosterone in general, making it harder to burn body fat and build muscle. If you're looking to ....

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  • How Much Water Should You Drink Each Day?

    Why is water so important? Water makes up 70% of your body. It makes up all of your cells and organs and keeps your body running at the optimal level. The problem is that a lot of people are walking around dehydrated. It could be that they just don’t like the taste of water, or maybe they get so wrapped up in their days that they forget to drink water. Not drinking enough water can lead to headaches and fatigue because you are not processing toxins out of your body like you need to. Not drinking enough water can lead to a host of other issues as well. Water is important for keeping your metabolism at a high rate. In addition to detoxifying your ....

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  • 15 Ways to Live Happier, Healthier, and Longer

    Want to live a happier and longer life? Following some (or all) of these tips should do the trick: 1. Adjust Sleeping Time
    —Life expectancy may be reduced by sleeping more than eight hours a night. A study found that people who get only six to seven hours sleep a night live longer than those who sleep eight hours or more, or less than four hours. 2. Drink Tea
    —Recent research studies reveal the antioxidants in tea may inhibit the growth of cancer cells, support dental health, increase bone density and strengthen cardiovascular health. 3. Drink Red Wine
    —One glass of red wine a day may have certain health benefits by protecting against certain cancers and heart ....

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  • Contrary to Popular Belief, Carbs are Good For You

    Why should you include carbohydrates in your diet instead of just cutting them all out? Today, I’ll answer that question and more. Carbs have gotten the worst rap in the fitness industry, probably more than any other macronutrients. The fitness industry has gone through many phases. Before, it was “low fat, low fat, low fat,” because fat was the bad guy. Similarly, carbs are treated as the evil macronutrient because people think that you need to cut your carb intake to drop weight. You have to understand that carbohydrates are one of your body's main sources of fuel and your brain’s preferable source of fuel. Honestly, it’s not ....

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  • If You Aren't Eating These Foods, You Aren't Getting the Right Protein

    There are a lot of different sources for protein out there. The problem is that some people are misinformed about which sources are the best. When people rely on inadequate sources, they’re getting inadequate protein in their diet. The best sources are actually animal-based.
    Things like eggs and beef are great. Foods like peanut butter, almonds, and beans all have protein in them, but they aren’t complete protein. They don’t have amino acids to facilitate muscle growth. However, if you are someone who does not consume animal products, you can still receive adequate protein by consuming amino acid powders.
    If you have any other questions or would like ....

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  • The Truth About BCAAs and EAAs

    When clients ask me what kind of supplements they need to get for better workouts and better results, the topic of BCAAs always comes up. BCAA stands for “Branched Chain Amino Acids.” There are three of them: leucine, isoleucine, and valine. They help prevent excess muscle breakdown. However, BCAAs aren’t really effective when it comes to building muscle. For that, you need the whole gamut of amino acids, which includes EAAs (Essential Amino Acids). I suggest that you get both. However, if building muscle is your goal, the EAAs are going to give you the most bang for your buck. If you have any questions about BCAAs, EAAs, or anything else, give ....

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  • 3 Foods That Will Keep Your Appetite Satisfied Longer

    Here are three foods you can try that will keep you feeling fuller longer: 1. Oatmeal.
    This is a great addition to your nutrition program or diet any time of day. Just make sure you have some good protein with your oatmeal so you can support your muscle-building efforts. 2. Avocados.
    An avocado is a great source of monounsaturated fats. They’re also extremely rich in fiber, which will help you feel fuller longer. 3. Chia seeds.
    Chia seeds are an amazing source of fat and fiber. You can add chia seeds to items like Greek yogurt, shakes, and even ice cream (even though you don’t really need to). I encourage you to try these foods out for yourself and let me know what ....

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  • When Can You Return to the Gym After Giving Birth?

    Today, I want to talk about how soon mothers can get back to the gym after giving birth. Now, birth is obviously a very intense experience. Having trained plenty of people who’ve undergone this process, I know that there are a lot of factors that go into how quickly someone can return to the gym. What someone did prior to pregnancy and through the pregnancy are two of the major factors in this. First, ask your doctor for their advice on how soon you can return.
    And second of all, be careful. Keep your previous and current fitness in mind, and don’t push yourself beyond your capability. Some people may bounce back very quickly if they were very active before ....

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  • The Truth About Common Fitness Myths

    I’ve been a trainer for almost 15 years, and I’ve heard a lot of things in the industry that are completely false. People often get confused by these fitness myths, so I want to debunk a couple of them today. The first myth is that you can get better abs if you do more crunches or abdominal exercises.
    The truth is that you can do ab exercises all you want, but your abdominal muscles are just like any other muscle. Your body is going to pick and choose where it wants to lose its body fat from first. It all depends on how you’re built, your hormones, and your genetic makeup. Doing a bunch of crunches and ab exercises won’t necessarily get you a toned, flat ....

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  • Personal Training and Group Training in Ashburn!

    Check out our new website for Icon Gym!
    We proudly serve the Ashburn, Leesburg, and Sterling areas! Come see the programs and deals we have to offer. Personal Training, Group Training, Nutrition and SO MUCH MORE! Fill out the "Request Information" form on the side of the page and stop in for a visit today! Don't forget to click here to visit us on our social media pages!! Facebook Twitter Instagram ....

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