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 […]

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 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 […]

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 […]

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 […]

3 Ways Adding Nutrition to Your Exercise Plan Can Improve Your Results

Just like your car needs to be driven regularly and given the proper fuels, so does your body. If your car sits too long, the parts will rust, the battery will die, and the fuel lines will clog up. The equivalent happens to your body when you spend too much time being inactive.  Likewise, if you […]

Snacking Before a Workout: To Eat or Not to Eat?

Snacking can be an awful habit, but it’s not one you need to break. It’s one you should adjust. Understanding the importance of snacking before a workout and after a workout will help you better shape your nutrition habits and, in turn, your figure. Why Snack? Snacking is actually an essential part of your workout regimen. […]


I’m skipping meals…why am I not losing weight? It’s a common question. And, at first glance, it seems to make sense that missing a meal would result in weight loss–after all, you’re reducing your calorie intake. In reality, the human body operates at a level far more complex than simple subtraction. Learn the real story […]


If you’re working to make positive lifestyle changes, including changing your nutrition habits, it may seem nearly impossible to enjoy dining out with friends. A whopping 92 percent of restaurant meals contain more calories than is recommended for an average person, according to a recent study in the Journal of American Academy of Nutrition and Dietetics. But don’t […]


“I want to ‘tone up.’” This is one of the most common things we hear at the Un-Gym, our personal training studio in Lancaster, PA. “I don’t want to get ‘bulky,’ though,” is the inevitable follow-up. This is understandable–most people, especially women, don’t want to look like a hulking bodybuilder. They just want to look […]


This time of year brings out the good in communities. Everywhere you go, people are wishing one another happy holidays and a happy, healthy New Year. Why not actually give the gift of good health this year? Fitness never goes out of style. That’s why Cause and Effects Fitness offers three excellent ways to wish […]

Healthy Holiday Food Choices: Family Edition

Making merry doesn’t need to weigh your family down with excess calories, fat, and sugar. Eat smart this holiday season with these tips for choosing the right foods and getting your family involved in menu planning and food prep. Holiday happenings are notorious for adding jiggle to the waistline. While estimates vary, most experts agree […]

Top 10 Healthy Living Apps for Your Smartphone

We recently compiled a list of our favorite healthy living apps you can use almost anywhere. From monitoring your nutrition intake to adding upbeat music to your daily routine all from your mobile device, maintaining your health has never been easier. Calorie Counter & Diet Tracker By: MyFitnessPal Platform: iOS, Android Price: Free (In-App Purchases Available) / Purchase […]

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