January always brings the regular New Year’s resolutions for weight loss; and with that increased exercise and decreased overall calorie intake, comes an increased and critical demand for nutrients. Eating healthy is important, but do you know how much food you would need to consume to get the proper amount of nutrition?

Athlete Ally’s mission is to educate and activate athletic communities to eliminate homophobia and transphobia in sports and to exercise their leadership to champion LGBT equality. 

Did you even know that there are different types of proteins? Do you even read the back of the supplement bottle you're taking, or just go by what the fitness celebrity endorsing it says? There are whey protein isolates and concentrates. What is casein? Which is which? What are they, what do they do?

Being a personal trainer and group fitness instructor, I can agree that they both have their benefits, but they also have some pretty significant differences as well. Joining group training, it typically includes a training plan, scheduled group workouts at a specific location, and/or have coaches to guide and answer questions. Its also geared to rain a mass of people rather than one, and most cases you can get some personal coaching; best of both worlds!! In my opinion, the greatest benefit is being able to connect with like-minded individuals who will be there to help motivate you when you're in need of an extra push and also become each others accountability buddy. 

Is it by pure coincidence or serendipitous that both USMNT former soccer star, Oguchi Onyewu and I have been in the realm of health, fitness, and sports professionally for fifteen years? We both have traveled worlds apart, but share so much in common. The day we would finally meet at the 2015 Special Olympics World Games Ceremony in Los Angeles, CA would feel like a high school reunion and our mutual buddy, Chris Gorres would unite us! This particular day in my memory bank was the beginning and the future for genuine friendships and partnerships to develop.

In May, FITLIGHT TRAINER profiled and featured my sports performance and cognitive training workout programs utilizing the FITLIGHT TRAINING system. The FITLIGHT TRAINER system is a unique wireless reaction training system comprised of 8 RGB LED powered lights controlled by a tablet.

Get to know Celebrity Trainer Shawnee Harkins through this video that features celebrities, the "Dr. Phil" Show, "The Hydra Executives", and the television and film industry.

Protein powders are a long-standing staple of any fitness enthusiasts’ pantry, and with the advent of new protein powder types, it’s time to consider if whey protein is right for you.

How do you train? What do you train? How long do you train? With so many methods and avenues out there, it can be hard and even frustrating to find what works for you or what is needed for you to get to where you're wanting to be. So what are you doing? Whats your end game? Have you found it yet? If you're training for a marathon, you're going to be training totally different from the way you'd train for a body building show or a tough mudder.

Calorie for calorie, cardio has a slight advantage. You'll burn 8 to 10 calories a minute hoisting weights, compared with 10 to 12 calories a minute running or cycling. Lifting weights gives you a metabolic spike for an hour after a workout because your body is trying hard to help your muscles recover. That means you'll fry an additional 25 percent of the calories you just scorched during your strength session. For every 3 pounds of muscle you build, you'll burn an extra 120 calories a day, because muscle takes more energy to sustain, that's about 10 pounds of fat without even changing your diet! Whoa!