LIVE TOP NOTCH BLOG

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! 

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.

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.

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.  

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.

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.

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. 

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! 

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?  

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. 

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! 

It can be super frustrating when you are working hard towards your goals and not seeing the change that you desire - or as fast as you would like. We cover 10 reasons you may not be seeing results in the deficit.