100 Days of Fitness SUGAR

by Lauren Squier, MPH, RD

The average American consumes 22 teaspoons (88 grams) of added sugar per day. That’s nearly a ½ cup sugar! By comparison, the American Heart Association recommends women limit their intake


100 Days of Fitness MEAL PLANNING – Really Not That Hard But Crucial to Seeing Results

by Lauren Squier, MPH, RD

You’ve probably heard it before “if you fail to plan, you plan to fail”. This rings true for…


100 Days of Fitness FAT – We need it. Why? Read on…

by Lauren Squier, MPH, RD

Fat is an essential nutrient. It helps you absorb fat-soluble vitamins and minerals and provides energy. Fat is a component of hormones, cell…


100 Days of Fitness Get Pumped for Protein

by Lauren Squier, MPH, RD

Protein is an essential nutrient and plays many important roles in the body. Proteins are part of skin, hair, muscle, blood, enzymes, hormones, antibodies, and hemoglobin too.


Beachcomber’s 2018 “Best of” Contest


Cast Your Vote 


The Beachcomber newspaper is running a 2018 ‘Best Of Long Beach’ contest and we want to take a shot at WINNING it!


The good: NO big, nation-wide chains are allowed to participate (no 24 HR Fitness…


100 Days Of Fitness CARBOHYDRATES – What do you need to know?

by Lauren Squier, MPH, RD

Carbohydrates are the latest target of the food police. Is this view warranted? Yes and no.

Added sugars and refined carbohydrates don’t contribute…


100 Days of Fitness Eat Better in Three Steps

by Lauren Squier, MPH, RD

Today’s food landscape is tough to navigate. Large grocery stores have nearly 40,000 products[1]; the food industry spends $191 billion to tell us what…


Vision Board Workshop

“Create Your Life”  Saturday 1/27 10 am – 4pm by Erin Riordan Do you want to lose weight, run a marathon, travel to Europe, buy a new home? A Vision Board is a fun way to sell these ideas… to


100 Days of Fitness Four Pillars of Health

by Lauren Squier, MPH, RD

Welcome to 100 Days of Fitness! Congratulations on taking a step toward better health. Although some think about health as the absence of disease, it has a…


Win 1 Month FREE!

How Do I Win?
  1. Invite Your Friends to Join You in a Session:
    Get your friends to sign up for our intro offer (1 Month of Unlimited Classes for $59)
  2. Refer a Friend: Make sure they add “your name” in…

Why Am I Now Able To Lose The Weight?

Right Now I Trust Myself

So I have all these thoughts about why now? Why now am I suddenly able to do this – lose this weight? You see I have always had a weight issue, at least ever since…


The Brain and Digestion

Motivational Monday – QUOTE

“Let thy food be thy medicine and thy medicine be thy food.” Hippocrates

  • Purpose:
      • Over the next few Motivational Mondays we will review the mechanical and chemical processes required to break down food into units which…