Valuable insights from DC's best health and fitness professionals

sleep effects on body composition
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What You Should Know about How Sleep Affects Body Composition

What You Should Know about How Sleep Affects Body Composition The importance of sleep is emphasized starting early on in life: parents plan naps and…

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holiday weight gain
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Holiday Weight Gain – 4 Tips for Enjoying Your Holiday Treats

Believe it or not, the holidays are once again upon us. And that means endless social gatherings with family and friends to exchange gifts and…

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metabolic testing for weightloss goals
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Metabolic Testing for Weight Loss Goals

Losing weight can be very difficult, but if it’s necessary to improve health or reach goals, it’s important to be equipped with the best tools…

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fad diets
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Whole 30 Challenge: Reset Your Tastes, Reshape Your Life

In preparation for the launch of Composition ID’s revamped nutrition program, we decided to host a mid-summer Whole30 challenge! For those of you who are…

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not losing weight
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5 Reasons Why You’re Not Losing Weight

Putting in weeks of hard work sticking to a new diet or fitness routine and the scale still won’t budge? Not seeing results despite efforts…

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Why You Need A Nutrition Coach

Bacon, eggs, and side of toast: a classic American breakfast. With a few simple twists, it can be a healthy start to your morning. If…

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Dexa Scan (DXA) Service Page Image 2
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What is a DEXA Scan?: A New Way to Track Fat

What is a Dexa Scan? By many in the industry, a Dexa scan is considered the gold standard of lean to fat mass composition measurements.…

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Seeking Nutrition Coaching Beta Group!

You’re interested in DEXA scanning and learning what your true body composition really is….but aren’t really sure where to go with all of that information once you get it. Or,  you’ve gotten a DEXA scan before, tried to set some goals, but didn’t quite know which direction to take to lose that belly fat you’ve been looking to get rid of for the last year. 

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Avoid Falling Back

Although we still have some time before the clocks need to roll backwards to account for the change in day/night cycles, the weather has already shown signs of easing up … and so too could your workout and diet routine.

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Dealing With Injury

Any well designed program should do everything possible to reduce the risk of injury and even prevent future injuries. But try as we coaches might, occasionally injuries happen. Often times they result from something we do outside the gym, maybe a prior history compounded with a few other factors, or any other number of things. I get enough questions about how to deal with bumps and bruises that I thought it may be helpful to put a few of the more common answers to paper, so here are a few quick guidelines and suggestions on how to deal with pain while training.

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Staying Steady for the Storm – Fitness in Your Life

Conventional thinking has a way of overshadowing supported science and sound advice. For example, if you want to lose pounds of body fat and reveal defined muscles underneath a layer of smooth, tan skin this summer, then undoubtedly you need to eat less and work out more.

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Taking Back Control of Your Wellbeing

The art of listening is a huge part of what I do. Fortunately, I’ve had the opportunity to catch various perspectives of what fitness or wellness “should” look like over the years…and I’m finally able to start formulating my opinion on what’s actually happening when people “fail” at “getting in shape.” 

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The 4 letter “F” word

I just arrived back home from a night of camping with my boyfriend. He thought it would be SO romantic to take me deep into the woods, rent a cabin with NO electric or cell phone service and be COMPLETELY unassociated from all other living souls (besides Jason from Friday the 13th who was running around our cabin in the middle of the night).

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Lessons From “The Biggest Loser” Fallout

A few days ago the NY Times posted an article about the popular weight-loss show “The Biggest Loser” and how some of its former contestants had fared in the months and years after participating. As it turns out… they hadn’t done well. Just about all of the contestants had gained the weight back and were as unhealthy as ever. I’ve long thought “The Biggest Loser” to be an absolute mockery of health and wellness so I can’t say the findings were especially surprising, but I’ve had more than a few clients and gym goers bring it up so I thought it would serve as a launching point for further discussion.

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3 Rules For The Best Workout You’ve Ever Had

No matter what it is that you love to do – do it harder then you have done before. Look to make progress in some way during this “finish”. Maybe you go heavier, do more repetitions, or travel a particular distance in less time. The specifics of your challenge need not be complex. In fact, you’ll benefit most when they are personal, attainable, and beneficial to your long term goal.

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