How To Keep A Positive Mindset and Stay Productive During The Stay-At-Home Order

Are you struggling to stay positive amidst all of the fear and uncertainty surrounding the coronavirus, it’s impact on your friends and family, and it’s impact on the economy?   I know I was at the start of this crisis.   I’ll admit that when all of this started and Govenor Wolf issued the stay-at-home […]

4 Food Substitutions to Keep You Happy and Healthy

Whether you’re looking to lose weight, or you just want to make some healthy swaps to your diet, substituting traditionally less healthy foods with healthy alternatives can help satisfy those cravings without unwanted side effects. Making these small changes can have a massive impact on your health and wellbeing!   Feel Confident About Your Choices […]

Coach Chad on “The 3 Big FAT Lies About Weight Loss” on the “I’ve Got A Friend Webcast” with Paul Chase

Coach Chad, the owner and Chief Accountability Officer at Cause and Effects Fitness, appeared on the “I’ve Got A Friend” webcast on the February 27, 2019 episode.  Paul Chase interviewed Coach Chad on The 3 Big FAT Lies About Weight Loss, tips for healthy eating at restaurants, and more.  Check it out here:  

How Exercise and Nutrition Go Hand-in-Hand

If you’re looking to set yourself up for optimal health, focusing equally on exercise and nutrition is the best way to get there. Although it’s often suggested to start with small lifestyle changes, studies have actually shown that changing your diet and exercise routine all at once increases the chances of sticking to your goals. […]

Why Losing Weight Shouldn’t be Your New Year’s Resolution

Why Losing Weight Shouldn’t be Your New Year’s Resolution   The new year is here, and the buzz around everyone’s resolutions are in full swing. It’s no secret that most people make one of their yearly resolutions to get fit or lose weight, and while those are good measurable goals, they shouldn’t be the focus. […]

Why You Don’t Need Equipment to Get in Shape

Why You Don’t Need Gym Equipment to Get a Good Workout   When you think about getting in shape, you probably picture of a gym filled with treadmills, weights, and barbells. Although this equipment makes for some great workouts, it isn’t a necessary component to getting in shape. You can train from the comfort of […]

3 Strategies to Avoid Holiday Weight Gain

How to Avoid Weight Gain this Holliday Season Feeling sluggish and lazy during the winter is only exacerbated by warm, butter-filled treats and cold weather. Why exercise and eat healthy when you can huddle under the blankets with Christmas cookies, right? Not exactly. While having a cozy holiday season is important, staying on track with […]

4 Healthy Thanksgiving Recipes for the Whole Family

Healthy Thanksgiving Recipes for Everyone to Enjoy Thanksgiving. A time to show gratitude and appreciation and pile around with friends and family and share food and laughs with those we love. Unfortunately, it’s often a time to pile on the excess calories.  We tend to stuff ourselves as much as we do the turkey.   Usually, […]

Why the Caloric Density of Food Matters

How Does Calorie Density Affect Your Food Choices?   Although it’s not as popular as calorie counting or counting your macros, understanding caloric density helps you control your diet and either lose fat or gain muscle depending on your goals.   What Does Caloric Density Mean? Caloric density refers to the relationship between how many […]

How to Enjoy an Energetic and Healthy Retirement

Enjoying an Energetic and Healthy Retirement   With life expectancy trending upward, preparing for a long and healthy retirement should be a top priority. Being the healthiest version of yourself will allow you to save money, help you enjoy your free time, and make those golden years truly sparkle. There are a lot of factors […]

Fun Exercise Activities the Whole Family Can Enjoy!

Check Out These Fun Exercises for the Whole Family! Coming up with fun exercises and incorporating them into your family’s healthy lifestyle not only helps everyone stay in shape, it can be a great bonding experience. Here is how you can incorporate fun exercise into your family’s schedule! Explore the Great Outdoors The studies surrounding […]

How to Get Your Kids on Board with a Healthy Lifestyle

Getting Your Kids Into a Healthy Lifestyle The statistic is sobering: As of October 2017, the national childhood obesity rate was an astounding 18.5 percent. No one wants their children to become part of that statistic, which means acquainting them with a healthy lifestyle is a must. Although getting kids on board can be difficult, […]

How Mindset Affects Your Workout Results

How a Positive Mindset Positively Affects Your Workout The biggest roadblock standing in the way between you and a fitness program may be your own thinking! Mindset plays a key role in how you view yourself, your physical abilities and mindset affects your workout results! At Cause and Effects Fitness, our certified personal trainers take […]

Coach’s Q&A: Special Considerations When Evaluating and Training Clients 55 and over

There are special considerations when evaluating and training clients ages 55+, such as health issues and injuries. This Q&A with Coach Chad shows how older persons are evaluated and trained differently. For older clients, goals may range from keeping in shape to overcoming injuries to even running marathons!

How to Overcome the Top Three Weight Loss Myths

The desire to lose weight seems like a healthy goal, but it’s misguided. Your true goal should be better health and a fit lifestyle. Millions of folks strive to lose weight each year, especially when the new year is just around the corner. Along with an increase in ads pushing common weight loss myths, you’ll […]

What to Include in Your Retirement Fitness Plan

Cross “get fit” off your bucket list. You’ve worked hard all your life, followed a financial plan to put money aside and grow it to build your life in order to be able to retire. But do you have a plan in place to have the health and vitality to enjoy that wealth? In addition […]

The Importance of Setting Fitness Goals and How to Do It Right

The art of setting fitness goals rests in the motto, “focused and few.” Even the smallest achievements provide a sense of pride, happiness, and self-worth. Together, these become the inertia needed to continue setting new goals and your continued success in achieving them.

Psst… If No One Has Told You–You Are Worth It

Don’t Let The Feeling “I’m Not Worth It” Hold You Back by Coach Chad, Certified Personal Trainer, Health Coach, Behavior Change Specialist So, you’re not happy with the current state of your body and you’re thinking it’s time to do something.  It’s time to make some changes. As Jim Rohn says, “If you want things […]

Get Your Healthy Dinner Done: 4 Quick Ways to Master Easy Meal Prep

Meal prep doesn’t have to be a hassle. These four steps to easy meal prep are going to make dinner a simpler task and help you have meals ready faster than you can say, “one-leg Romanian deadlifts.” EASY MEAL PREP STEP 1: Choose Wisely Choose one day of the week to prepare as many ingredients […]

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