In case you missed it: Walking & Tracking Steps: Myths vs Facts part 1 4. Myth: 10,000 steps per day is impossible if you have a desk job. Why even bother? Fact: While 10,000 steps per day is difficult (and takes some time) with a desk job, it is not impossible if you chunk it…

Who doesn’t love a good 🥞!? My kids were begging for more of these! A sure win if you are trying to get in a balanced meal – protein, fruit, and healthy carbs – fuel for your day!  These also re-heat well. Ingredients: 1 serving, Bananas, raw 2 scoops, Vanilla Protein Shake – we LOVE…

This week we are still sticking with IN SEASON veggies (because that really is the time they are most delicious). Below, Salmon and Asparagus on the Grill. Some people can be a bit intimidated by grilling, but realize you can do this on your stove top in a grilling pan just as easily as heading…

Activity trackers (aka “wearables”) are the new smart phone – what used to be rare is now something many/most people can’t imagine living without. Activity trackers have the potential to be a source of constant frustration/demoralization and excess calories; as well as the potential to be extremely helpful in reaching your health, fitness and weight…

Don’t tell anyone but this place is awesome!!! Click here for a super 6 week lifestyle transformation program.

Nothing says spring like amazing vegetables. While carrots are considered in season year round, they actually have 2 seasons – late spring and fall.  Here is a great recipe that’s a crowd pleaser – it’s simple, minimal effort, and scrumptious served hot or cold for any picnics you may be planning. Enjoy! Ingredients: 1 tablespoons…

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…

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