There’s no question that COVID-19, aka coronavirus, has completely rocked our world (and not in a good way). With the health of the public at risk, it’s important that we do our part to stop the rapid…
There’s been a lot of talk lately about glutes and how to train in order to improve your backside. But what about the other leg muscles? Want to build your quads to balance out your legs? Here are fou…
Are your workouts feeling a little flat? Struggling to hit the numbers you hit last week? Are your energy levels falling faster than a soccer player with a drinking problem? If you answered yes to any…
What do you get a foodie that has almost everything they need in their kitchen already? Below are six gifts for foodies that everyone who loves to cook will love. Here are 6 PERFECT Gifts for Foodie…
If you've recently begun a journey in fat loss and wellness, congratulations. You're making the wise choice to invest some time, money, and sweat into yourself now so that your current and future self…
A solid free weight workout has a role in the fitness strategy of pretty much anyone, no matter their goals. Put aside concerns about ending up ‘like Arnold’—you don’t get like that, male or female, u…
For many years, the term “No Pain, No Gain” was the motto that gym-goers lived by. Some old school bodybuilders might still subscribe to this viewpoint, but we now know that training with pain could b…
What if I told you that drinking water after a hard workout isn’t rehydrating you as much as you think? Don’t get me wrong, drinking pure water is definitely beneficial, but for those who exercise har…
Everyone loves desserts, and even more, everyone loves convenience. That's why I'm giving you the best of both worlds with some of my favorite microwaveable healthy sweet treats recipes. I have always…
Do you want to reduce body fat, increase lean muscle mass and burn more calories? That’s exactly what you will accomplish when you include strength training into your fitness routine. According to the…
Let's face it: pasta tastes good, and for many of us, it may even have some traditional family value--after all, everyone remembers their grandmother's lasagna or mom's spaghetti and meatballs. The pr…
We all know that keeping an eye on our calorie intake and macronutrients (carbohydrates, fat, and protein) is an essential part of having a healthy diet. But many of us forget the importance of micron…
The forearms are often forgotten by the time you complete your upper body, lower body, core, flexibility, and cardiovascular exercise. Strong forearms, though, can improve your entire workout and help…
You hear a lot of different advice about when after a workout to eat to get the biggest energy boost without sabotaging all the hard work you've done by having empty calories. This conflicting advice …
Myths can be cute when they’re told around a campfire, but nobody wants a troublesome myth following them around the gym. Let’s keep the myths and marshmallows in the woods, and the hard fast facts in…
The treadmill is a great tool, for several reasons: It's easy to adjust (in both speed and incline) to meet the goal of your cardio workout and your current physical capacity, it's a great alternative…
As a former gym owner and group fitness instructor, I have a lot of experience working with people of all ages and backgrounds trying to lose weight, get fit, and have a great time while doing so. Inv…
You’ve busted your butt at the gym, now it’s time to unwind and dine. Head into the city to get your protein fix or carb load with friends. There are plenty of hidden and not so hidden gems from which…
Resistance bands are a lifesaver when you can't get to the gym for an equipment-based workout. Use them at home, on vacation, or for a calorie-burning quickie wherever you are! The great thing about r…
When it comes to improving your health and fitness, sometimes just showing up to the gym can seem like the hardest part. Committing yourself to a regular workout program is a big deal, after all, but …
Providing care for a senior loved one isn’t always easy, and dealing with the stresses of aging is no fun for seniors either. So, what can you both do to relieve stress and have calmer, more positive …
A high-cardio training program improves your overall health in several ways. You’ll melt away fat and burn calories for weight loss. You’ll strengthen your heart, so it pumps blood efficiently. You’ll…
Having a firm derriere isn't just a confidence builder—though we'll certainly take that, too! Strong, powerful glutes will also help improve your athleticism and even optimize your core stability. Won…
If you feel like you've been spinning your wheels lately in the gym, it may be time to try a new style of exercise: Indoor cycling! This accessible, challenging, and FUN workout offers so many bene…
The fact that the New Year comes right after the major holiday season is comforting to some. After all, January 1st sure seems like as good a time as any to hit the "reset" button after weeks of indul…
This time of year, tourists and locals seem to be equally obsessed with spending time outside in the Pacific Northwest, and for a good reason. The fall weather here is some of the most gorgeous you ca…
The whole daylight saving time debacle can get pretty heated: some people love it, some people hate it. But for someone like you who wants to keep crushing workouts no matter what happens to the clock…
A proper warm-up is beneficial for a lot of reasons. For one thing, a warm-up will stimulate blood flow, increase oxygenation to your muscles, loosen up your tissues, prime your central nervous system…
It's well known that food cravings are influenced mainly by psychological factors such as stress and mood. For instance: a study from the American Chemical Society found that craving for chocolate may…
For people who do well with structure, approaching their health and fitness with a periodization approach can be extremely beneficial. Why? Because periodization training, or the process of divvying u…
We applaud you if you're working toward some aesthetic- or performance-based goals with all the effort you're putting in here at PNW Fitness. But we hope you realize just how much your overall quality…
Fall favorite activity of ours: Heading to the local farmer's market, stocking up on tons of in-season produce, and creating some yummy and healthy fall-inspired recipes to enjoy at home! If you…
Are you the type of person who likes to put some headphones on, head out for a long run, and zone out for an hour or so? That's cool if you are—but we encourage you to pepper in plenty of short distan…
Getting the right breakfast can make the difference between a productive day and a day that gets thrown out of whack before you even leave your house. But not everybody wakes up on the same side of th…
We hear you summertime: sun's out guns out and sky's out thighs out! But now that the season is turning, this might be the perfect time to re-assess your training program and make sure you're addressi…
Full-fat dairy options can be an excellent source of protein, calcium, and other nutrients, but for a lot of us, the benefits don't outweigh the drawbacks. What kind of dairy drawbacks are we talking …
Before you dive into the pumpkin lattes and get gourd fever during the next few months, how about using these last weeks to carve out your abs with a new ab workout routine before getting a start on t…
Whether you're competing in a sport, losing weight, managing a chronic disease, or simply looking to stay fit at any stage of life, maintaining a solid exercise program is essential. But one often ove…
For the sake of your body, brain, and even mental health, adding in one extended workout per week can be a GREAT idea. But if the concept of a 60+ minute workout sounds a bit daunting, don't worry, we…
In addition to drinking a glass of water (to rehydrate and rev up your metabolism), taking some deep breaths (to energize), and getting some natural sunlight exposure as soon as possible (to reset you…
If you've never utilized superset exercises in your strength training routine before, you're missing out on an efficient and engaging way to get a great workout done! What is a superset? You can t…
Barbecuing like a fabulous fitness freak this summer means two things; choosing foods that are nutrient-packed and using cooking techniques that render tasty results without adding potential health ri…
Do you know what’s worse than returning blear-eyed back to work the first day after a marvelous vacation, and knowing you have to wait many months for another break? The following days can be made eve…
With an estimated worth of around $34 billion by 2020, the wearable technology industry can fairly be said to be taking the world by storm. And given tech's true ubiquitousness in everyday life, it's …
Investing time, energy, and money in your health is without question the wisest possible investment you could ever make. But if you're sticking to a budget, healthy eating can seem challenging at time…
Here's the thing about running: With training, you may start to get better, but if you're pushing yourself hard enough, it'll always be challenging. Fortunately, there are plenty of exercises you c…
Summer skies are beckoning you to bare some skin, get a little Vitamin D and celebrate those sculpted muscles you’ve been developing all winter. Whether enjoy swimming in the sea, transplanting zinnia…
Variety is important in the gym (let alone life in general). Intuitive, right? Indeed, for optimal health, most experts advise getting a mix of resistance training, aerobic training, and high-inten…
When it comes to health, fitness, and rehabilitation, hot and cold therapy tends to be an area which people feel, well, pretty hot and cold about. There's evidence on both sides of the thermometer, so…
There’s a difference between a good summer snack and a great summer snack when you’re living a high-energy, active lifestyle. A perfect one is simple to make, economical, easy to grab, cools you off, …
If you're trying to get fit, lose body fat, and improve your overall health, getting as much support along the way is helpful for your bottom line. With a little digging, you can probably even find so…
Is there a way to get your French fry fix and still enjoy good health? Why yes! Yes there is. Meet the “air fryer.” Air fryers can crisp up your favorite vegetables (and meat too) while requiring the …
If you have space at your home for a window box, or simply a sunny place to grow some plants inside, the springtime is the perfect season to roll your sleeves up and set about sowing some seeds. Havin…
If you rest well between workouts your muscles will repair themselves, your mind will be sharp, and you’ll reap the benefits of training. So, you try and try to get to sleep, but your mind races faste…
Both physical exercise and mindfulness have complementary benefits. They can help you manage your stress, improve your sense of personal empowerment and well-being, and even help you sleep better. Res…
Fitness is found through healthy habits and regular workout routines. But, go-go-go day-after-day can spell trouble. Without regular rest days over-training, repetitive use injuries and burnout can tr…
While it's definitely possible to work out and get strong on a vegan diet, it's not necessarily easy (seriously, how many pre- and post-workout supplements contain whey protein, anyway?). Check out th…
We don't know about you, but around here, we tend to be healthily skeptical about diet- and fitness-related buzz words, since what starts as a genuine health concern can devolve pretty quickly into ma…
When given the choice, would you rather: 1) Be overly critical and unloving toward your body as it is, OR 2) Be accepting and loving towards your body as it is? Safe to say most of us would choose …
When it comes to creating a fulfilling life, achieving goals, and living each day with gratitude, routine is not your enemy. Having a few set tasks to do every day—tasks that you enjoy and ones which …
You don’t have to be part of a couple this Valentine’s Day to celebrate commitment and love. This February, why not show yourself how much you care with gentle wraps and warming hugs via creative yoga…
Dynamic stretching is a fantastic way to prepare for physical activity. For one thing, it promotes heat-generating circulation to the target areas of the body, allowing everything from your muscles to…
Carrie Underwood’s legs are almost as iconic as the singer herself. Who doesn’t want legs like that? Here’s the deal. Only Carrie Underwood has Carrie Underwood’s legs. But, if you go beyond the super…
Here's the thing about dietary fat: For decades, it was more or less lambasted by mainstream media and "conventional" medicine for being the driving factor behind maladies such as obesity and heart di…
From no-carb diets and shake shams to quick weight loss plans that focus on a single food like grapefruit or (you can’t make this stuff up) Twinkies – there are eating schemes out there for every diet…
New Year's resolutions can be great catalysts for reinvigorating your overall well-being. But like many things worth doing, improving your fitness and health takes time. So, wondering how you can tel…
Ah, winter. One of our favorite times of year: the holidays, the family get-togethers, the warm fires, the outdoor fun, the football on TV. There are plenty of reasons to love this season!But sometime…
You could pop supplements to get hefty doses of vitamins and minerals to brighten your complexion and build stronger hair. Or, you could spend oodles of dollars on topical creams and conditioners. But…
Want in on one of the best kept holiday secrets? You don’t have to be a baker to make some of the most coveted seasonal treats around. Truffles are one of the easiest, yummies to make and they don’t r…
Ho ho ho at the office doesn’t have to mean no no no for you. Isolating yourself in your cubicle with a bag of carrot sticks like a Grinch while everyone else is feeling the joy isn’t necessarily grea…
Getting about 8 hours of sleep regularly can work magic for adults when it comes to general health, weight loss, athletic performance and feelings of well-being being. But, getting a piece of that mag…
Of all the sides you'll be serving up this holiday season, mashed potatoes are probably on everyone's top 5 list. And for good reason: How else are you supposed to make a gravy volcano on your plate?…
It’s starting to feel like winter in Seattle. ‘Tis the season for cold rainy days that make you want to hibernate. But, before you grab a blankie to get warm, why not box your way into a toasty sweat …
Coffee is arguably a perfect beverage. It has more depth than water, no calories, no fat and can put a little zip in your step if you drink the caffeinated stuff. It’s also a solid base for some downr…
What’s the big deal about protein? You can’t hang around the gym or lurk on social media for very long before hearing someone talking about a high protein diet or discussing a favorite protein powder.…
Companies are smart: they know that by using celebrities in their advertisements, they'll be more likely to sell their products...which, unfortunately, is why you tend to see singers, reality stars, a…
As the weather gets colder, most of us are drawn to cuddly couches, warm blankets, and comfort food. Unfortunately, most of the comfort foods we know and love (lasagna, meatloaf and mashed potatoes, g…
Smoothies are seriously groovy. Why? A smoothie is what happens when you take a bunch of super-healthy and much-needed fruits and veggies, blend them into a delicious potion, and then go bottoms up i…
Three top reasons men give for shying away from yoga are lack of flexibility, the idea that it’s not a “real” workout and a general fear of being judged. Fortunately, you can smash through these roadb…
We love people who use their social media to share in their health and fitness journeys, inspire others, and foster a welcoming and inspiring online community. And while there are certainly a ton to c…
If you're a regular gym-goer, then you know the value of hard work. Why let all that hard work go to waste? We have 3 recovery rules to help you minimize the risk of injury, get the maximum benefit ou…
Wait. What?! Yes, it’s true. A simple way to increase your muscular strength and athletic performance is to engage in a little negativity. But before you go beating yourself up and wallowing in your w…
Washington is home to nearly 70 artisan and farmstead crafters of cheese. On Saturday, September 9th at the Seattle Design Center, you can celebrate and explore the wonderful world of Pacific Northwes…
At some point during a workout, you may be faced with a challenge that requires you to keep up the intensity and push through the discomfort. If you need a little help keeping the pedal to the metal, …
Ever heard of DOMS? Well, if you've ever woken up the morning after a tough day at the gym, and you can barely walk down stairs or get off a chair because your legs are so sore, then you actually alre…
You don't have to be a "bro" to hit the gym on the reg. Everyone from your grandma to your soccer mom to your high school aged kid should be lifting weights on a weekly basis. Why? Because everyone st…
Running is not joke, it takes a lot of energy and power from the body. Whether you run 1 mile or 10 miles, you should always take the time to recover. Recovery and rest days are just as important…
Please all of your summer barbecue guests this summer with hearty, healthy salmon. Jazzing things up and dishing out choice doesn’t have to be difficult or a dietary disaster. But, it can be delicious…
When you whip up your protein shakes, you expect positive results: stronger muscles and faster post-training recovery. Shakes are an efficient way to get the protein and carbs you need in that critica…
Want to improve your workouts without lifting a finger? Take a hint from elite athletes. Use pre-workout meditation! “Meditation” is the process of finding consciousness. It involves tuning into …
The reasons people choose a vegetarian lifestyle are varied- from personal health to concerns for animal welfare. Arguably, another big draw could be the convenience, especially if you have a freezer.…
Seattle is a boon for physically active people--runners especially. Our hilly landscape makes it perfect for hill sprints, mid-length runs, and even longer endurance sessions. But no matter where you …
There are some food marriages that are meant to be- biscuits and gravy, peas and carrots, chocolate and, well, anything. But pizza AND tacos? Yep! Try out this healthy twist on an unexpected coupling …
We all know it’s important for us to drink water and stay hydrated. Proper hydration is especially important when it comes to your fitness. It’s likely that when you think about dehydration, you pictu…
Some days it feels like you’re on fire powering through your workout like a human dynamo. Other days not so much. What's missing? Maybe you need the right workout playlists to boost your energy level.…
Once upon a time, long, long ago, there were people who lived in caves. These people were without smartphones, TV's, couches, and even shoes! They walked around, climbed trees, hunted for food, and ra…
Remember the time when you could goof off all day and eat as much candy as you wanted without any consequences? Remember when the shark in Jaws looked real, and you didn’t have that darn pain in your …
Scooch on over coffee. There’s a new hot cup in town. Golden Lattes are the new “it” drink, and their a blonde-tastic concoction you can enjoy morning, noon or night. If you’re a fitness fiend or just…
Maybe all it takes is one look at the physical transformations on Kayla Istines Bikini Body Guide website to make you squeal “Heck, yeah, sign me up! I’m ALL IN!!!!” Or, maybe you hear the name “Bikin…
More than any other factor, it's the quality of your food choices that determine the amount of success you will have with any health-related goal. Whether you're looking to lose excess body fat, recov…