How to Avoid Weight Gain this Holliday Season Feeling sluggish and lazy during the winter is only exacerbated by warm, butter-filled treats and cold weather. Why exercise and eat healthy when you can huddle under the blankets with Christmas cookies, right? Not exactly. While having a cozy holiday season is important, staying on track with […]
Healthy Thanksgiving Recipes for Everyone to Enjoy Thanksgiving. A time to show gratitude and appreciation and pile around with friends and family and share food and laughs with those we love. Unfortunately, it’s often a time to pile on the excess calories. We tend to stuff ourselves as much as we do the turkey. Usually, […]
How Does Calorie Density Affect Your Food Choices? Although it’s not as popular as calorie counting or counting your macros, understanding caloric density helps you control your diet and either lose fat or gain muscle depending on your goals. What Does Caloric Density Mean? Caloric density refers to the relationship between how many […]
Why you should incorporate cardio into your workout routine..and why it doesn’t need to be intimidating “Slow and steady wins the race.” It’s a phrase that’s often applied to individuals who are either new to working out, or have returned to it after a long time off. The reason for that? Because it’s true! Try […]
WHAT THERE IS TO LEARN ABOUT MAINTAINING A HEALTHY METABOLISM? We all know people who can eat anything they please without it affecting their weight or physique. They’re people just like you. So, what is it about them that’s different? If you ask how they manage to eat a dozen doughnuts, fit in their […]
Many people find that the hardest part of their health journey is getting their nutrition in check. In recent decades, the average portion sizes in the United States have gradually increased, which studies have shown are playing a large part in the obesity epidemic. Practicing portion control will help you reach your health goals and […]
Our 2018 Top Ten Healthy Places To Eat In Lancaster You’re committed to eating healthier in 2018, but your fast-paced life has you second guessing this new goal. But you don’t need to fear eating out while on the go. This list of our favorite places to eat in Lancaster can help you make […]
How To Make Time and Space in Your Life To Focus On Taking Care of Yourself Finding time to take care of yourself can be difficult all year round, but when the kids are home for the summer and constantly need something from you, it can be even worse. Social interaction, health, and even […]
Enjoying an Energetic and Healthy Retirement With life expectancy trending upward, preparing for a long and healthy retirement should be a top priority. Being the healthiest version of yourself will allow you to save money, help you enjoy your free time, and make those golden years truly sparkle. There are a lot of factors […]
Check Out These Fun Exercises for the Whole Family! Coming up with fun exercises and incorporating them into your family’s healthy lifestyle not only helps everyone stay in shape, it can be a great bonding experience. Here is how you can incorporate fun exercise into your family’s schedule! Explore the Great Outdoors The studies surrounding […]
Getting Your Kids Into a Healthy Lifestyle The statistic is sobering: As of October 2017, the national childhood obesity rate was an astounding 18.5 percent. No one wants their children to become part of that statistic, which means acquainting them with a healthy lifestyle is a must. Although getting kids on board can be difficult, […]
Are you looking to explore the beautiful city of Lancaster and get in shape this summer while you’re doing it? Whether it’s a date night or a family night out, there’s always a way to get some exercise while still having fun. Check out these Lancaster summer activities that won’t feel like a workout! […]
Check out this self-defense class hosted at Cause and Effects Fitness to learn how to prevent being attacked and what to do to defend yourself if you are.
How a Positive Mindset Positively Affects Your Workout The biggest roadblock standing in the way between you and a fitness program may be your own thinking! Mindset plays a key role in how you view yourself, your physical abilities and mindset affects your workout results! At Cause and Effects Fitness, our certified personal trainers take […]
There are special considerations when evaluating and training clients ages 55+, such as health issues and injuries. This Q&A with Coach Chad shows how older persons are evaluated and trained differently. For older clients, goals may range from keeping in shape to overcoming injuries to even running marathons!
Don’t let excuses keep you from having the body of your dreams. It’s time to start reaping the rewards of daily fitness.
Your back and knees are some of your most valuable body parts—and the most at-risk during this blistery time of year. Avoid slipping on ice or pulling your back by following these tips on how to protect your body.
The holiday season can be the most stressful time of year, especially if you’re in charge of hosting the annual family get-together. It’s hard not to get wrapped up in the endless ribbons and bows and sweet treats.
You don’t need to be a professional chef to master the art of preparing and cooking healthy meals. Just follow the three Ps for the perfect healthy meal prep system.
The desire to lose weight seems like a healthy goal, but it’s misguided. Your true goal should be better health and a fit lifestyle. Millions of folks strive to lose weight each year, especially when the new year is just around the corner. Along with an increase in ads pushing common weight loss myths, you’ll […]
Cross “get fit” off your bucket list. You’ve worked hard all your life, followed a financial plan to put money aside and grow it to build your life in order to be able to retire. But do you have a plan in place to have the health and vitality to enjoy that wealth? In addition […]
The art of setting fitness goals rests in the motto, “focused and few.” Even the smallest achievements provide a sense of pride, happiness, and self-worth. Together, these become the inertia needed to continue setting new goals and your continued success in achieving them.
Don’t Let The Feeling “I’m Not Worth It” Hold You Back by Coach Chad, Certified Personal Trainer, Health Coach, Behavior Change Specialist So, you’re not happy with the current state of your body and you’re thinking it’s time to do something. It’s time to make some changes. As Jim Rohn says, “If you want things […]
Meal prep doesn’t have to be a hassle. These four steps to easy meal prep are going to make dinner a simpler task and help you have meals ready faster than you can say, “one-leg Romanian deadlifts.” EASY MEAL PREP STEP 1: Choose Wisely Choose one day of the week to prepare as many ingredients […]
Sometimes it’s hard to fit a workout into your busy schedule. When that happens, it’s easy to shirk off exercising or postpone it for later in the week. But you don’t need to show up at a gym each day to stay fit and maintain a healthy weight. Our bodies can serve as the “exercise […]
Big Congratulations to Miriam For Achieving One of Her Goals One of Miriam’s goals was to be able to do a pushup by her 67th birthday. She struggled through the self-doubt that she would ever be able to do one, but persisted through her workouts with Coach Chad’s encouragement and guidance. Miriam was away […]
Change can be scary. Especially because we imagine all of the worst possibilities of what might happen if we change. It’s easier to stick with the status quo and hide in our little comfort zone cocoon. But as the saying goes, “Nothing changes until you change.” If you’re not happy with the way things are […]
Portion control is the ultimate way to prevent weight gain. Food has such a big impact on your well-being, not just your physical shape and what the scale says. It impacts your mood, your stamina, your outlook, all of which affect the people you love. If food can impact all that, isn’t it worth paying […]
Just like your car needs to be driven regularly and given the proper fuels, so does your body. If your car sits too long, the parts will rust, the battery will die, and the fuel lines will clog up. The equivalent happens to your body when you spend too much time being inactive. Likewise, if you […]
Snacking can be an awful habit, but it’s not one you need to break. It’s one you should adjust. Understanding the importance of snacking before a workout and after a workout will help you better shape your nutrition habits and, in turn, your figure. Why Snack? Snacking is actually an essential part of your workout regimen. […]
Wendy suffered from debilitating back pain. As if needing assistance to sit or stand wasn’t enough, the pain got so bad that it began traveling through her body and she lost feeling in her left leg. After surgery and months of physical therapy, doctors cautioned her to avoid falling at all costs—the impact for her […]
You are what you think! At least when it comes to aging. The fountain of youth may be a myth, but you can use these healthy aging tips to maintain a youthful, more vibrant mindset as you age. 1. Change Your View on Aging Researchers found that people with more positive views on aging lived […]
Own the mud run course this year by tackling your obstacles ahead of time. Workout Tips Persistence is key when improving endurance, strength, and agility. Build yourself up to take the mud run down. Reserve at Least Half an Hour Twice a Week for Training Working out regularly yields better results. If you’re participating with […]
Fad diets. Pricey spa procedures. People do some crazy stuff to lose weight and feel healthier. However, one of the top things you can do for your body is also one of the simplest: drink more water. 1. Water helps your muscles perform better. Dehydrated muscles don’t perform as well, which means you could find […]
I’m skipping meals…why am I not losing weight? It’s a common question. And, at first glance, it seems to make sense that missing a meal would result in weight loss–after all, you’re reducing your calorie intake. In reality, the human body operates at a level far more complex than simple subtraction. Learn the real story […]