LIVE TOP NOTCH BLOG

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!

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.

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. 

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.

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! 

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. 

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! 

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.

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.  

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.

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.

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.