When we think about "burning fat," we usually picture the sweat-drenched floor after a heavy lifting session or the gasping breath after a treadmill sprint. But as we enter Week 4 of our Fuel & Fire Challenge , I want to let you in on a secret: the 60 minutes you spend with me in the gym is only a small piece of the metabolic puzzle. If you want to see radical changes in body composition and energy levels, you need to master NEAT . What is NEAT? (The Science of the "Other" 23

If you walk into most gyms, you’ll see people performing "bilateral" movements—exercises where both limbs work together at the same time. Think of the standard barbell squat, the bench press, or the deadlift. While these are fantastic for moving heavy loads, they often mask a hidden problem: imbalance. At Elizabeth DeHart Fitness, we believe the "secret sauce" to a body that looks as good as it performs is unilateral training . Simply put, this means training one side of the

If I had a dollar for every time a client told me, "I don't want to get bulky, I just want to get toned," I’d be retired on a beach by now. As a Certified Personal Trainer and Weight Loss Specialist, I’m going to share a secret that might shock you: "Toning" is a myth. You cannot actually "tone" a muscle. From a physiological standpoint, your muscles only do two things: they grow (hypertrophy) or they shrink (atrophy). That "toned" look you’re chasing is actually the result

If you’ve ever tried to lose weight, you’ve likely been told a long list of things you "can’t" have. "No bread after 6:00 PM." "Cut out all fruit; it has too much sugar." "If it tastes good, spit it out." The message is clear: To see results, you have to suffer. You have to be hungry. You have to feel deprived. As a nutrition specialist, I’m here to tell you that suffering is not a prerequisite for fat loss. In fact, if you’re constantly starving, your weight loss journey wi

We’ve all been there. It’s Monday morning. Your gym bag is packed, your meal prep is stacked neatly in the fridge, and you are ready to be the "perfect" version of yourself. But then, life happens. Maybe the toddler had a meltdown, a meeting ran late, or you reached for a cookie in the breakroom. Suddenly, the "perfect" day is ruined. And because the day is ruined, you figure the whole week is a wash. You tell yourself, "I’ll just start over next Monday." As a women’s coachin

We’ve all been there. On January 1st, we feel a surge of inspiration. We set a big, beautiful intention : "This is the year I finally get healthy and lose the weight." Intentions are wonderful. They represent your "vibe" and your "why." But intentions alone are like a car without a GPS—you know you want to go somewhere, but you have no idea how to get there. To keep your momentum from fizzling out by February, you need a roadmap. That’s where the SMART Goal System comes in.

We often treat the body like a machine: input calories, output energy, lift heavy things, repeat. We track our heart rate, our steps, and our macros. But after years of coaching, I’ve realized that if we only focus on the physical, we are ignoring the very engine that drives the machine. Physical fitness doesn't happen in a vacuum. Your muscles do not exist independently of your mind or your soul. If your spirit is cluttered, anxious, or heavy, your body will eventually pay t

As we stand at the starting line of 2026, the air is thick with the usual "New Year, New Me" rhetoric. We see the advertisements for quick fixes and the social media posts about radical transformations. But as a coach, I want to offer you something different this year. I want to offer you sustainability . In this community, we aren’t just looking for a flash in the pan; we are looking for a steady flame. Intentions vs. Goals: Finding Your "Why" Intentions are often misunderst

The holiday season is often described as a "whirlwind of magic." But for many of us, that whirlwind doesn't feel like sparkling snow and festive music; it feels like pressure. It feels like an amplifier for loneliness, grief, or a heavy sense of overwhelm. I want to be completely honest with you today: I am navigating a "dark season" of my own. If you were to walk into my home right now, you would see a Christmas tree standing in the corner. But if you looked closer, you’d se

The holiday season is a magical time, filled with warmth, laughter, and an abundance of delicious food. From office parties to family dinners, the temptation to overindulge is everywhere. But what if you could enjoy every festive bite without the guilt, discomfort, or derailing of your health goals? It's absolutely possible! This isn't about deprivation; it's about conscious celebration . As your coach, I want to equip you with practical strategies to navigate any holiday spr

The stretch between Thanksgiving and New Year's is a notorious time for fitness derailment. But why does it feel so hard? It's a combination of stress, disrupted schedules, and the sheer abundance of calorie-dense, low-nutrient foods. Instead of subscribing to the "all-or-nothing" mentality, let's adopt a mindset of educated consistency and radical compassion. This holiday season, you won't just survive; you'll thrive by understanding how to manage your energy and nutrition

Hello, Fit Fam! Elizabeth DeHart here. We often talk about pushing our limits, hitting those PRs, and crushing high-intensity workouts—and that's essential for progress! But what happens on your "off" days? If you're treating your rest days like a total couch potato marathon, you're missing out on a massive opportunity to accelerate your results, reduce soreness, and bulletproof your body against injury. The secret? Active Recovery combined with Mobility Training . Let's tak

Let’s be honest, meal prepping can feel like a daunting task. The thought of spending an entire Sunday chained to the stove, juggling multiple pots and pans, is enough to send anyone straight to the takeout menu. But what if I told you there’s one simple, inexpensive tool that can revolutionize your approach to healthy eating, saving you hours of time and mountains of dishes? Forget the expensive Instant Pots, the fancy food processors, or the trendy air fryers (though we lov

As a fitness professional, I spend a lot of time talking about effective workouts, progressive overload, and pushing your limits in the gym. And while those structured sessions are incredibly important for building strength, endurance, and boosting your metabolism, there's a silent, often overlooked hero in your daily energy expenditure that deserves much more attention: NEAT . No, it's not a new superfood or a fancy supplement. NEAT stands for Non-Exercise Activity Thermogen

The holiday season is officially upon us, and with it comes a calendar full of festive food, family feasts, and office parties. It's easy to feel like you have to choose between your health goals and enjoying the season. At Elizabeth DeHart Fitness, we believe in sustainability, not sacrifice. You can absolutely indulge in the joy of Thanksgiving without sidelining the progress you've worked hard for. It all comes down to a strategy. Here is your holiday eating playbook, des

Hey there, fit fam! Elizabeth DeHart here, and I want to talk to you about a fitness myth that just won't die: the idea that endless cardio is the ultimate key to health and weight loss. We've all seen it—the person who spends hours on the treadmill or elliptical, yet their body composition never really changes. If that sounds like you, or if you're stuck in a fitness rut, it's time to uncover the truth: you need strength training. The Cardio Conundrum: A Quick Fix, Not a Lif

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