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Spring is in the air. No matter when you started your journey, if you are still sticking with it, Awesome Job! If you’re just starting out now, congratulations on the start of a healthier you! Getting outside to run the stairs can be a great change of pace. Here are the 4 steps to spare…

This is a wonderful Spring recipe! It’s delicious and easy and will please anybody in your household. This salmon recipe is also great cold or on salad greens. Ingredients: 4oz Salmon 1 tablespoon of Butter 1/2 Lemon juice 1 teaspoon of Thyme or your favorite fresh herbs 1 tablespoon of Whole grain mustard Salt and…

At True 180 Personal Training for Women we start each workout with a Ramp Up👍. It’s similar to a warm up but better! Like everything else we encourage here at the gym these series of stretches and exercises are proven to help you move better and get the most effective and safest workout possible. We…

We do not push the “bikini body” – every body IS a “bikini body!” However, we do want you to feel and look your best.  Here is a clip of Josef discussing weight loss and best habits on air in D.C.   If you are new to T180 – check out our 6 Week Lifestyle…

Do you ever feel like you have to force feed your self vegetables?  Well please DON’T! Try this easy and delicious recipe instead. You will thank yourself 😋 Ingredients: 1 bag of julienne cut carrots (12oz) 2 TBSP olive oil 1/3 cup Parmesan cheese Directions: Preheat oven to 350 degrees Lay out carrots on paper…

Stress is the new gluten: it’s the scapegoat for everything that ails us (including weight gain). Just like with gluten, almost nobody who is trying to avoid it can tell you what it is, and unscrupulous authors are making a fortune by cherry picking and misrepresenting research to make you afraid. As a species we’re…

This is a wonderful, comforting dish. Good with a salad. Good by it’s self. Good for breakfast, lunch, or dinner! Ingredients: 6 slices of bacon 1 medium onion 2.5 cups of egg whits 1 cup of shredded cheese 5 servings of shredded hash-browns (check your packaging for nutrition stats) Trader Joe’s Seasoning salt (optional but…

This month isn’t only known for longer days! 🍀 St. Patrick’s Day is celebrated on the 17th and according to the Chicago Tribune, it’s the biggest drinking holiday of the year. However, enjoying a 🍷 glass of wine is not seasonal, nor is it off-limits for weight loss if you follow these tips:  #1. Don’t pour…

Frittatas are simple to throw together, satisfying, and you can use almost any vegetable or cheese you have on hand. Don’t like kale? Substitute a different leafy green. Have broccoli you need to use up? Chop it up and throw it in. Prefer Parmesan to goat cheese? No problem. So you can experiment here and…

March is national nutrition month!  As we’re beginning to realize more and more on our journey, nutrition is a huge part of a healthy lifestyle – no matter what age you are. The majority of health issues today stem from the food we eat.  The cliché, “we are what we eat”, is true. Food is…

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