Cooking with Confidence: Freezer Meals

Freezer meals are a great way to prep batches of food ahead of time for you and your family. RCW's most recent offering of Cooking with Confidence covered how to efficiently prepare simple and delicious freezer meal recipes. Check out the pictures from the event below! #freezermeal #stuffedpeppers #fajitas #cookingclass

Change Your Posture: Cardio Edition

It’s no secret that most of us spend entirely too much time sitting. Beginning when we wake up, we’re sitting in the car, sitting at our desks and in the break room at work, back to sitting in the car, sitting down to eat dinner, and finally sitting on the couch to watch TV. The gym should be our break from the monotony of sitting. I’ve written before about how our posture is important and how we should work to change position and move more throughout the day. Sitting in one position, regardless of the position, is not how our bodies are meant to exist. We’re meant to move. Last week, we talked about movement. This week, let’s dive into cardio equipment and challenging our cardiovascular end

Keto-Friendly Holiday Recipes

You may have questions about the new and trendy ketogenic diet. If you haven’t read the previous blog post on it, I would highly recommend it. The ketogenic diet is a very-low-carbohydrate, moderate-protein, and high-fat diet that is proven to suppress your hunger, increase your satiety levels, and may boost weight loss. If you have a close friend or family member that is currently on the ketogenic diet and are wondering what types of recipes they can eat during the holiday season, here is a list! Click on the name of the recipe for a link to preparation instructions. Note that some ingredient lists are modified to reduce carbohydrate content. Appetizers Spicy Pecans Ingredients: 1 tsp salt

Repair, Recover, and Rebuild with Good Nutrition

If you were unable to read the last article on pre-fueling, I would certainly recommend it. The pre-fueling article will provide you with a better understanding on the importance of macronutrient choices before your workout. Consuming nutrient-dense foods after your workout will also benefit your overall performance and recovery. Paying attention to macronutrient choices in our post-workout meal is essential to repair, recover, and rebuild your muscle and energy stores. Carbohydrates are essential after training sessions and competitive events to restore your glycogen levels. When exercising, the body will use carbohydrates as its main source of energy. Once the body has depleted its glycoge

Change Your Posture: It's Not About the Weight

It’s no secret that most us spend entirely too much time sitting. Beginning when we wake up, we’re sitting in the car, sitting at our desks and in the break room at work, back to sitting in the car, sitting down to eat dinner, and finally sitting on the couch to watch TV. The gym should be our break from the monotony of sitting. I’ve written before about how our posture is important and how we should work to change position and move more throughout the day. Sitting in one position, regardless of what that position is, is not how our bodies are meant to exist. We’re meant to move. For the next two weeks, we’re going to focus on both movements and cardio equipment that can help you break from

Carbs and the Blue Zones

Most clients I've spoken with about nutrition recently have been putting a lot of emphasis on avoiding carbohydrates. In some cases, this may be appropriate; reducing added sugars and refined carbs can improve one’s diet quality, and reducing excess calories from these sources can help with weight management, as well. The concern I have is when these individuals treat all carbohydrates the same way, categorizing them all as “unhealthy” foods. There are lots of arguments to dispute this idea, but perhaps my favorite approach is to explain the diet of the people who populate the world’s “Blue Zones”. For those who are unfamiliar, the “Blue Zones” are areas of the world where people live much l

Pre-Fuel Your Way to Success

Fueling your body before and after workouts will optimize overall performance. The types of macronutrients – nutrients which provide energy – you should consume before and after exercise will depend on the physical intensity and duration of your workouts. Here’s the science behind each of the three macronutrients and their roles in fueling exercise: Carbohydrates are one of the main energy sources the body uses for fuel to replenish the muscles. Carbohydrates are broken down into simple sugars that are used in the body as a source of energy. These simple sugars are digested quicker than other macronutrients (protein and fat) and are stored in the muscles as glycogen. A secondary fuel source

Aim for an Effective AND Efficient Workout

How nice would it be if our time allowance in the gym was equal to the number of exercise variations? Trick question. It really wouldn’t be super great. Who wants to spend hours and hours in the gym? Personally, I’d rather be spending time outside, enjoying a craft beer with friends, cooking a new recipe, or hanging out with my family. While training is a big part of my life, it doesn’t occupy the majority of my time, and I don’t want it to either. As a result, I’m forced to prioritize. Based on my goals, exercise history, injuries, and preferences, I have to choose the best exercise variations for me. There’s no way I’m able to include them all. I also have to organize my workout in a way t

Appreciating the Ackee Fruit

Some of us enjoy traveling more than others. My grandfather used to tell me "Everything I need to see, I can see in Monroe County." Personally, I do enjoy traveling. A large part of my desire to travel is to try new foods. Although I enjoy plenty of traditional Midwestern cuisine (hello, bratwurst), there are some flavors that you just can't find in western Wisconsin. On a recent trip to Jamaica, I had the opportunity to try many of the native foods on the island. Although jerk chicken was the first dish that I was interested in, the ackee fruit is probably the most memorable of the foods I sampled on the trip. You won’t find the ackee fruit in most of the world, as it is only commonly grown

Four Mistakes While “Doing Abs” (and what to do instead!)

The Abs: When working with clients, it’s one of the most frequently referenced places that people want to lose fat. (Reminder: Spot reducing is a myth and if you want to lose body fat on your stomach, it takes time, proper nutrition, and loss of body fat everywhere else as well! But I digress…) Back to the point: While abs and a strong core are two of the most frequent goals expressed, they’re rarely trained optimally. Here are four mistakes you’re probably making when training abs. You’re only thinking about the core as your “abs”. I’ve written about it before, but our core is complex to say the least. While we often only think about our “six-pack” it’s so much more. It includes our abdomin

Forgetting the Low-Fat Fad

When walking around the grocery store, it may be extremely confusing trying to make the best choices. You probably will pass by many “low-fat” and “fat-free” products, which is due to the extremely bad connotation surrounding the word “fat”. However, fat doesn’t deserve its negative reputation. Many of the “fat-free” and “low-fat” options in the stores have to compensate for taking out the fat, leading to increased sugar in some cases. We know that too much of anything is going to have negative effects, but some types of fat have many benefits. There are three different kinds of fat: trans, saturated, and unsaturated. Trans fat is made from vegetable oils through a process called hydrogenati

© Riverside Corporate Wellness | 332 Front Street South | 102 Jay Street Suite 400 | 303 State Street | La Crosse, WI 54601 | Phone (608) 782-5029

  • Black Twitter Icon
  • Black LinkedIn Icon
  • Black Instagram Icon
  • Black Facebook Icon