LIVE TOP NOTCH BLOG

Why Women Should Spend Time Building Muscle Mass

Why Women Should Spend Time Building Muscle Mass

by Becca Chilczenkowski June 11, 2021 5 min read

It's time to shed some light on the myths around women lifting weights, and bring truth to why building muscle mass is one of the most important things for women to achieve the body-composition they’ve always wanted!
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Benefits of Red Light Therapy

Benefits of Red Light Therapy

by Liz Roman June 05, 2021 5 min read

The healing effects of light therapy have been used for centuries. It provides a lot of benefits including regenerative effects and younger-looking skin, enhanced muscle repair, would healing, reduced pain and diminished scarring.
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How to Approach Rest Days

How to Approach Rest Days

by Becca Chilczenkowski May 29, 2021 5 min read

We totally get the mental component of rest days being hard, but we want to back up with some science of why rest days are actually just as important as your workout days to accomplish your goals. 
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6 Healthy Memorial Day Recipes

6 Healthy Memorial Day Recipes

by Liz Roman May 21, 2021 5 min read

We know that summer brings lots of parties, unplanned and last minute events and, oftentimes, triggers for many people - be it food or alcohol. Summer is a social time, but we can still eat healthy without sacrificing flavor.

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4 Things You Need To Know About Your Metabolism

4 Things You Need To Know About Your Metabolism

by Becca Chilczenkowski May 14, 2021 5 min read

There is still a lot that we do know about the body’s metabolism, but there are some pretty important things we do know, which we share in this blog to help you get the most out of your nutrition and training! 
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Do Fasted Workouts Burn More Fat?

Do Fasted Workouts Burn More Fat?

by Liz Roman May 07, 2021 6 min read

Should you eat before you workout in the morning? It's questionable whether fasted cardio actually works to burn more fat. There could be some benefit, but in the end, it comes down to energy balance over time for weight loss and fat loss. 

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What is Muscle Protein Synthesis?

What is Muscle Protein Synthesis?

by Becca Chilczenkowski April 30, 2021 5 min read

For the body to be able to recover, maintain, and build muscle mass - it requires support to ensure muscle protein synthesis happens at a faster rate than muscle breakdown.  Learn about what type of training and nutrition can best support your goals! 
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Nutrition For Injury Recovery

Nutrition For Injury Recovery

by Liz Roman April 23, 2021 6 min read

Injuries happen and there is no doubt that they are aggravating, irritating and disappointing. Whether it is an acute injury, recurring injury or if you’ve had surgery - we know that recovering from injuries are greatly impacted by our nutrition.

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Carb Cycling: Is It Right For You?

Carb Cycling: Is It Right For You?

by Becca Chilczenkowski April 16, 2021 6 min read

Carb cycling is a diet method which includes cycling high carb days with low carb days throughout your week, and it typically manipulates calories up and down as well, especially if fat loss is your goal with the program.  

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5 Basic Nutrition Principles

5 Basic Nutrition Principles

by Liz Roman April 09, 2021 6 min read

Nutrition is often confusing, uncertain, and a bit controversial depending on what you read. We often get caught up in the latest article on fish oil supplements, magical mushroom powder, or rich antioxidant fruit. It can get overwhelming.
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The Importance of NEAT

The Importance of NEAT

by Liz Roman April 02, 2021 6 min read

NEAT is one of the most significant variables when it comes to weight loss, muscle gain or any physical goal you may have. It significantly impacts in our overall calorie burn and may be the area you need to focus on to take results to the next level.
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Metabolic Adaptation

Metabolic Adaptation

by Becca Chilczenkowski March 26, 2021 7 min read

Metabolic adaptation describes the collection of responses our body has to fight back against weight loss. This includes hormonal responses and metabolic responses that may occur when dieting too hard for too long. 
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