Shayna Tomlinson, CPT, FMSC As women age, their bodies naturally go through changes—especially during perimenopause, menopause, and beyond. These stages can bring challenges like decreased muscle mass, lower bone density, a slowed metabolism, and a higher risk of chronic diseases. But here’s the good news: lifting weights three times a week can make a world …
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Squats, Part 1
Gino Romanelli BS Ex Sci, FMS2, FCS, ISSA Elite Trainer Introduction: There is an overwhelming variety of squats and information on how to execute them. This post will explain the myths about squats and how to squat correctly based on your anatomy. Squat Myths: As I stated above, there are a ton of myths about …
The Truth About Daylight Savings Time: Why It’s More Than Just Changing the Clocks
Bill Sias MPHC, Pn1, SFMA, FMSC2, YBT, FCS, M-CPT There is nothing political about this post. However, since the new administration is discussing making a change I thought you’d like to know… Every year, we face that biannual ritual of adjusting our clocks. For many of us, it’s an inconvenience; for others, it’s a disruption. But …
Should I be Barefoot?
Gino Romanelli BS Ex Sci, FMS2, FCS, Elite Trainer Introduction Do your feet hurt at the end of the day? What if I told you this is caused by your shoes and not spending more time being barefoot?In this post, we will review the foot issues caused by the design of our current footwear and …
Using Allulose as a GLP-1 Agonist: Exploring the Potential Benefits
Bill Sias MPHC, Pn1, FMSC2, YBT, FCS, M-CPT In recent years, interest in natural and functional foods has surged, especially in the context of managing blood sugar levels and supporting metabolic health. Among the many options gaining attention is allulose, a rare sugar with some intriguing health benefits. While it is commonly promoted as a low-calorie …
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Thriving with a Neurological Disease
Bill Sias MPHC, Pn1, FMSC2, YBT, FCS, M-CPT Living your best life with a neurological disease can feel like running a marathon with a backpack full of bricks. But here’s the secret: it’s not about pretending the backpack isn’t there. It’s about learning how to carry it with strength, grace, and sometimes even a sense of …
Debunking Dietary Myths: Exploring the Carnivore Diet as a Natural Human Diet
Bill Sias MPHC, Pn1, FMSC2, YBT, FCS, M-CPT In recent years, the carnivore diet has gained popularity as a radical departure from conventional dietary recommendations, advocating for the consumption of exclusively animal-based foods while eliminating all plant foods. Proponents of the carnivore diet argue that it reflects a more natural and ancestrally appropriate way of eating …
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Can you get off the floor?
Gino Romanelli BS Ex Sci, FMS2, FCS, Elite Trainer Introduction: At The Bar and Plate, a majority of our members are middle-aged or older. With our member’s programs, we place a big emphasis on spending time on the floor and working them from the ground up. This is a lost skill in our current society …
The Chilling Truth: Unveiling the Benefits of Cold-Water Immersion and How to Do It Safely
Bill Sias MPHC, Pn1, FMSC2, YBT, FCS, M-CPT Cold water immersion, a practice as invigorating as it is ancient, has surged in popularity thanks to its array of potential health benefits. From legendary ice swimmers to modern-day wellness enthusiasts, people around the globe are diving into the rejuvenating embrace of cold water. This post will explore …
The Ancestral Advantage: Eating for Energy and Longevity
Bill Sias MPHC, Pn1, FMSC2, YBT, FCS, M-CPT Let’s get real for a minute—modern life is convenient, but it’s also exhausting. Between work, family, and a never-ending to-do list, it’s easy to feel like you’re running on empty. And for women over 40, the effects of poor diet and stress can start to hit hard: fatigue, …
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