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  • Lifting Weights Versus Cardio — TRUTHS REVEALED! 

    What are some images that come to mind when you hear “weight loss?” Likely, it’s a treadmill and a lot of sweat. Cardio workouts (running, jogging, spinning) have long been associated with weight loss. If we’re not panting and getting our heart rate up for a consistent amount of time, then we’re not really exercising, right? Well, not exactly. While cardio workouts are a great way to burn calories and shave off weight, they’re not the only way (or necessarily the best) way to lose weight. If you’re looking to build a lean physique, then consider adding in weight training to your daily workout routine. Because muscle burns more calories at rest than ....

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  • 5 Things Savvy Grocery Shoppers Do

    Grocery shopping is easily one of the most daunting activities when it comes to taking control of your health and fitness. Showing up at the gym is easy. The workout is already written for you. All you have to do is put in the sweat time. But going to the store and deciding what to put in your cart? Now that takes some serious planning and research. You should always show up with a plan. Just winging it won't do. If you've ever wondered how some people just seem to dominate the grocery store (you know the ones, they're strolling down the aisle laser-focused with a list in hand), then check out the below five habits. Chances are they're working one, if not all, of these into their ....

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  • Why Your Circle of Friends Matter

    There's an old saying that "you are the average of the five people you spend the most time with." Well, this adage is true. Whether we like to admit it or not, who we surround ourself with matters. You are becoming, in a very real sense, who you hang out with. Like osmosis, you pick up their ideas, beliefs, mannerisms and language. Now, this can be a great thing or a bad thing. It all depends on who is in your circle of people. If you surround yourself with uplifting individuals who challenge themselves to be better, then you will likely pick up on those positive behaviors. However, if your circle is unmotivated and has a tendency to gripe about their problems instead of tackling them ....

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  • 5 Ways Regular Exercise Reduces Stress

    An overwhelming amount of adults (and kids!) report having a high amount of stress in their life. Whether it be from work, school or relationships, there are countless triggers that can cause this horrible—sometimes crippling—emotion to creep into our lives. Now more than ever, it's important to remember one of the best, no-prescription-needed ways to reduce stress...exercise. Physicians have been saying it for decades. Regular exercise has the power to greatly reduce stress as well as improve countless other areas of your life. If you're looking for a few extra reasons why you need to incorporate regular exercise into your daily routine, then check out our top five reasons ....

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  • How to Create SMART Goals (BONUS: Free Worksheet!)

    Along with setting goals in the gym, setting goals elsewhere in life can help propel us to getting closer to reaching our full potential. Plus, the satisfaction of setting and meeting a goal can work wonders on our confidence! One tool we love to use at Iron Tribe is the SMART goal. SMART is an acronym that is used to help guide goal setting. The "SMART goals" formula incorporates all of the criteria necessary to help you focus your efforts and increase your chances of achieving a goal. Sounds pretty awesome, right? Let's break it down... S — Specific Define your goal as specifically and as clearly as possible. What exactly do you want to accomplish? What will your life look like ....

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  • 5 Workouts That Require No Equipment

    Workout #1 For Time50-40-30-20-10 of: Air Squats Sit-ups *Rest 90 sec after each round Workout #2 21 min EMOM (every minute on the minute)7 rounds of: 1st min: 10 Burpees 2nd min: 15 Jumping Squats 3rd min: 20 Sit-ups *Try to complete each exercise by 30-35 seconds into the minute Workout #3 Interval Outdoor Run24 min Run At min 3: 10 Burpees At min 6: 20 Squat Jumps At min 9: 30 Sit-ups At min 12: 40 Jumping Jacks At min 15: 50 Push-up Shoulder Taps At min 18: 60 second Front Plank At min 21: 70 Double Hip Tap (like Double-Unders but tapping hips twice on every jump) Workout #4 For Time9 rounds of: 9 Push-ups 9 V-ups 9 Star Jumps (jump as high as possible and spread arms and ....

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  • 5 Myths BUSTED about weight loss

    We live in an age where information is only a mouse click, or a phone tap, away. While this is wonderful at times, it can also lead to a lot of confusing and misleading data —especially when it comes to dieting and weight loss. Because we know you’ve likely searched weight loss tips (or how to get abs in seven days — we've all been there), we wanted to take the time to dispel some of the biggest myths we've heard. Losing weight is hard, and you don’t need misleading information bogging you down! Myth #1 Losing weight is a linear processIt would be oh so convenient if this were true! You would think that by dieting and exercising that the pounds would simply melt ....

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  • A Guide for Setting Goals

    While it's easy to set a goal — like losing 20 pounds, finishing school or earning financial freedom — it can be difficult to get started. We've identified 6 strategies that can take your dream and turn it into reality. Apply these strategies to your goals (yes, it'll take some time and work), and we're confident that a year from now you'll be able to check off whatever dream you had in mind! First, identify your "why" Your "why" is everything. It fuels you on days you don't want to get out of bed to workout, or when the drive-thru line looks much easier than the kitchen. Before you develop any kind of plan, you must first identify your "why." Ask yourself questions like, ....

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  • Healthy Snack Options for Road Trips

    Plane rides and big family gatherings have drastically decreased this year, causing people to hit the pavement more for a good old fashioned road trip. Nothing beats packing only the essentials and coasting down the road with a loved one or best friend. This is how memories are made! If you're planning a trip to a city you've never visited or maybe even a national park, then chances are you're doing some planning—mapping out your route, researching landmarks and figuring out what to pack. Since many restaurants are operating at limited capacity or just simply closed, packing the right food for your trip is crucial. Here are some tips and tricks for what to pack on your road trip ....

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  • The Easiest Trick for Getting a Better Night's Rest

    Go to sleep! Your body needs to recover! You can’t recover without good sleep! You've probably heard the above statement multiple times. But, what rarely gets mentioned, is the importance of " sleep setup" — aka, how you use the hour before you hit they hay. Here are a few simple ways you can maximize this hour and get more quality rest. First, let your mind relax (and put away the phone). Yes, getting a good night's rest begins in your head. Stop thinking about that conference call, your kids' extracurricular activities and the deadline you have to meet tomorrow. This is the time to kickstart your melatonin, not your manic thoughts. Melatonin is your sleep ....

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