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 […]
Challenge Yourself With This Test To Determine Your Longevity
Everyone knows that cardiovascular fitness is vital to living a long and healthy life, but did you know that having flexibility, strength, and coordination are just as important? And there is a simple test you can challenge your self with to determine your longevity.
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. […]
4 Healthy Things to Do When You’re Snowed In
4 Healthy Things to Do When You’re Snowed In Often, lots of hot chocolate and time spent snuggled under a cozy comforter comes to mind when the snow has forced you to stay inside, but if you’re working on creating healthy habits, you have other options. Check out these four healthy snow day […]
4 Benefits of Working Out as a Couple this Valentine’s Day
4 Benefits of Working Out as a Couple While watching your partner get sweaty and gross at the gym may not be your first idea of a romantic activity, couples who work out together have much more fun than those who go it alone. Not only are couples’ workouts a great way to build the […]
4 Ways to Keep a Positive Mindset This Winter
4 Ways to Keep a Positive Mindset This Winter The winter blahs can drain your body and your mind. A combination of minimal daylight, less time spent outdoors, a reduction of vitamin D, and colder weather can contribute to a worse mood, a negative mindset, and even seasonal depression. Here are four ways you can […]
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 […]
What Exactly Counts as Cardio?
Why you should incorporate cardio into your workout routine..and why it doesn’t need to be intimidating “Slow and steady wins the race.” It’s a phrase that’s often applied to individuals who are either new to working out, or have returned to it after a long time off. The reason for that? Because it’s true! Try […]
9 Things You Should Know About Your Metabolism
WHAT THERE IS TO LEARN ABOUT MAINTAINING A HEALTHY METABOLISM? We all know people who can eat anything they please without it affecting their weight or physique. They’re people just like you. So, what is it about them that’s different? If you ask how they manage to eat a dozen doughnuts, fit in their […]
The Importance of Portion Control
Many people find that the hardest part of their health journey is getting their nutrition in check. In recent decades, the average portion sizes in the United States have gradually increased, which studies have shown are playing a large part in the obesity epidemic. Practicing portion control will help you reach your health goals and […]
2018 Top Ten Healthy Places To Eat In Lancaster
Our 2018 Top Ten Healthy Places To Eat In Lancaster You’re committed to eating healthier in 2018, but your fast-paced life has you second guessing this new goal. But you don’t need to fear eating out while on the go. This list of our favorite places to eat in Lancaster can help you make […]
Back To School, Back To You: Self-Care for Parents
How To Make Time and Space in Your Life To Focus On Taking Care of Yourself Finding time to take care of yourself can be difficult all year round, but when the kids are home for the summer and constantly need something from you, it can be even worse. Social interaction, health, and even […]
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, […]
5 Lancaster Summer Activities to Get Your Heart Rate Up!
Are you looking to explore the beautiful city of Lancaster and get in shape this summer while you’re doing it? Whether it’s a date night or a family night out, there’s always a way to get some exercise while still having fun. Check out these Lancaster summer activities that won’t feel like a workout! […]
Self-Defense Class: How To Defend Yourself If Attacked
Check out this self-defense class hosted at Cause and Effects Fitness to learn how to prevent being attacked and what to do to defend yourself if you are.
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!
It’s never too late to start building your beach body
Don’t let excuses keep you from having the body of your dreams. It’s time to start reaping the rewards of daily fitness.
Maintain Mobility: Protect Your Body During Winter
Your back and knees are some of your most valuable body parts—and the most at-risk during this blistery time of year. Avoid slipping on ice or pulling your back by following these tips on how to protect your body.
Healthy Holiday Eating Tips That Won’t Damage Your Waistline
The holiday season can be the most stressful time of year, especially if you’re in charge of hosting the annual family get-together. It’s hard not to get wrapped up in the endless ribbons and bows and sweet treats.
Healthy Meal Prep Instructions
You don’t need to be a professional chef to master the art of preparing and cooking healthy meals. Just follow the three Ps for the perfect healthy meal prep system.
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 […]
5 Easy At-Home Exercises to Maintain a Healthy Lifestyle
Sometimes it’s hard to fit a workout into your busy schedule. When that happens, it’s easy to shirk off exercising or postpone it for later in the week. But you don’t need to show up at a gym each day to stay fit and maintain a healthy weight. Our bodies can serve as the “exercise […]