LIVE TOP NOTCH BLOG

Why You Need a Structured Training Program

Why You Need a Structured Training Program

by Becca Chilczenkowski September 17, 2021 5 min read

If you are struggling to see progress with your training, if you are constantly sore, or if you aren’t seeing any change physically, then it may be time to take a step back and evaluate your training.
Read More
The Benefits of a Maintenance Diet

The Benefits of a Maintenance Diet

by Becca Chilczenkowski September 10, 2021 6 min read

A maintenance phase is what we implement post-dieting to help maintain the body-composition changes, as well as learn to enjoy a lifestyle without sacrificing the results we worked hard for! 

Read More
How To Know If You're Overtraining

How To Know If You're Overtraining

by Liz Roman September 05, 2021 5 min read

Common signs of overtraining decreased performance, muscle fatigue, feeling sluggish, change in appetite, poor sleep, etc. It is important to know the signs and adjust training appropriately.

Read More

Training for Strength vs. Aesthetics - How They Differ

Training for Strength vs. Aesthetics - How They Differ

by Becca Chilczenkowski August 27, 2021 6 min read

Training for strength versus physique is similar in may ways, but there are a few big key differences that are important to implement to make sure you are getting the most out of your workouts.

Read More
Intermittent Fasting: Is It For You?

Intermittent Fasting: Is It For You?

by Liz Roman August 20, 2021 6 min read

When done in the right way, the benefits of intermittent fasting are vast, but it is by no means an entry level diet approach - the body must be healthy and your nutritional foundation must be solid to reap the benefits of fasting.  
Read More
How to Naturally Detox the Body

How to Naturally Detox the Body

by Becca Chilczenkowski August 13, 2021 5 min read

It can be hard to limit all of our exposures to toxins in everyday life, but what we can do is lessen the load. We can also work to strengthen the body's detoxification system to be able to remove these toxins more effectively.
Read More

Hypoglycemia vs. Hyperglycemia

Hypoglycemia vs. Hyperglycemia

by Liz Roman August 07, 2021 6 min read

Hypoglycemia and hyperglycemia refer to blood sugar levels that are too low or too high. Both can cause major health problems for people so we need to understand the differences and how to improve blood sugar.
Read More
How to Identify and Manage Bloating

How to Identify and Manage Bloating

by Becca Chilczenkowski July 31, 2021 6 min read

There are multiple feelings around bloating and what it entails, so depending on the individual, bloating may look or feel different.  The term ‘bloating’ is sometimes used interchangeably with water retention, although they are not the same. 

Read More
Full Breakdown of Energy Expenditure

Full Breakdown of Energy Expenditure

by Liz Roman July 24, 2021 7 min read

Total daily energy expenditure is composed of three major components: resting metabolic rate, the thermic effect of food, and the thermic effect of activity. In this article we expand on each to help you better fuel your body and balance energy appropriately! 

Read More

The Importance of Food Quality

The Importance of Food Quality

by Becca Chilczenkowski July 17, 2021 7 min read

The age old debate: quantity vs. quality.  Which is more important when it comes to our nutrition and progress in the gym?  Should we worry more about macros and counting calories, or should we focus more on the types of foods we are putting into our body?  
Read More
Top Ways to Maximize Testosterone Naturally

Top Ways to Maximize Testosterone Naturally

by Liz Roman July 10, 2021 8 min read

Maximizing testosterone naturally comes down to the basics of everyday health and diet. The problem emerges when people don’t understand how their health and diet will impact testosterone levels. In this blog we cover the top things you can focus on to support testosterone naturally. 
Read More
4th of July Tips and Macro-Friendly Recipes!

4th of July Tips and Macro-Friendly Recipes!

by Becca Chilczenkowski June 25, 2021 6 min read

4th of July is here and that means summer is underway.  It can be tough to stay on track with your nutrition through the summer, but we promise you can still have fun and enjoy great food without sacrificing your health and fitness goals! 
Read More


1 2 3 7 Next