7 Nutrition Tips To Stay On Track During the Holidays


Holidays bring emotion, family, memories and FOOD…the perfect recipe for a nutritional catastrophe, but fear not, my 7 Nutrition Hacks for ANY Holiday will set you up for success.

Whether it’s Thanksgiving, a birthday or any other holiday, the tendency we have is to over indulge in both eating and drinking.

Use these 7 tools to help you better deal with EVERY holiday. 

  1. Eat the food, just not all of it. Eat 1 plate of food, mostly filled with lean protein (Turkey, fish, lean beef, tofu, etc), vegetables (AMGAP, as much green as possible), and healthy carbs (sweet potato, mashed potatoes, rice). Garnish by adding very small servings of guilty pleasures (if you’re able and this doesn’t trigger binge eating).
  2. Limit alcohol & sugary beverages. This is a hard one, but if you’ve got a goal it’s worth it. Have seltzer with a lime, or if you absolutely have to, have one glass of white wine. Sip it and savor it. If you need to, have a diet soda or a coffee drink with sugar substitute.
  3. Drink a ton of water. This will keep you full and dilute the sodium found in many holiday foods.
  4. Remember why you’re there. You’re there for the company, for the memories, for the good times. None of these things require over eating or drinking. Eat slow, enjoy every bite, savor every sip. Enjoy the conversation and catching up.
  5. Have dessert… only if you REALLY need to. BUT, make it something REALLY worth it. Have a half serving. Dessert Option 2: make your own healthy dessert and bring some to share. A large, beautiful fruit salad is never frowned upon.
  6. Protein up! Drink a protein shake 60 minutes before meal time. This will bring you in to the meal already satiated and not ravenous.
  7. Stop before you’re full. See #4. Eat slow, chew slow, enjoy the heck out of your food. Doing this will allow your brain to catch up to your stomach and STOP over eating.

Use these tools to enjoy every holiday to its fullest and still get the results you want. It’s hard when you start but it gets easier over time. The cake isn’t that good anyway.

If you still find yourself struggling to keep on track- Join Team SouLift for The Whole Life Challenge this January. You do NOT need to be a member to join this challenge. Practice 7 daily habits for 8 weeks- record your score. Bring a friend too, it's way more interesting that way. Act now to get the early bird pricing. You have nothing to lose and everything to gain.To find out more and to sign up, just click this link to Whole Life Challenge.

To try a week for FREE at the best Gym in Beaver County, just fill out this form, hit send and we will set up an appointment. It's that easy. 

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SouLift Celebrates: Jenifer Kendall


State your Name and/or Nickname please:  Jenifer Kendall AKA JK

Words to live by? Don't take life too seriously, you never get out alive.

What is your fitness background?  Does 12 years in the Army count?  I've completed a half marathon, several 5ks, 3 sprint triathlons, one OCR, a 335 mile bicycle ride from Pittsburgh to DC, and a power lifting competition.  I completed my ACE Certification in September, 2017.

How long have you been training at SouLift Fitness?  Since February of 2016.

Take us back to your first day at SouLift… How did you feel? How do you compare it to workouts today?  I joined as part of a booty-camp.  It had been a few years since I had worked out and the muscle pain was excruciating.  I was so sore the first week or so.  I don't remember feeling that bad during real boot camp.  Nevertheless, I continued.  And I got stronger.  And I wanted to push myself harder, faster.  It was the beginning of my gym addiction!  I was actually hesitant about joining the gym, because I wasn't sure that I could do the things I'd seen everyone else doing.  I always say that it took me a year to get strong enough to get STRONG.  I'd like to say that today's workouts are easier, but the truth is, you get stronger and the weights get heavier.  I live sore.


What’s your favorite part of SouLift? my favorite part?  Good grief....  The gym family that we have is amazing, the atmosphere, the comradery, watching people do things they thought they weren't capable of, doing things I thought I wasn't capable of.  I love all the parts really.  I should've just led with that - I love all the parts.

What is your cheat meal go to?  PIZZA.  ALWAYS PIZZA.

Tell us about a moment you felt most proud of yourself during a workout.  Oh goodness, I'm usually proud that I dragged my butt out of bed at 4:30am.  Honestly, there are lots of moments.  Everyday usually has something to be proud about.

Tell us something we don’t know about you…  I LOVE being in nature, but I HATE when nature touches me.  Bugs freak me out.

Leave us with some parting words…  Henry Ford was onto something when he said, "Whether you think you can or whether you think you can't, you're right."  Successes happen when you let go of the fear of failure.

Current Training Goals/PRs?  I'm going to conquer the muscle up. / PRs 250 back squat/ 255 dead lift/ 130 bench/ 130 power clean

How do you use your fitness outside of the gym?  How don't I use my fitness outside the gym?  I'm better at life.  I can move things, lift things, and walk far.  I have a lot more fun because my body is functional.

What are your hobbies, interests and/or talents outside of SouLift?  I'm an adventurer, pastry chef, traveler, lover of animals, and supporter of Veterans.

Jenifer now coaches Group Classes, instructs Yoga and is a Personal Trainer with SouLift Fitness. To work with Jenifer and try us for a free week CLICK HERE!

3 Common Faults to avoid while performing RDL's

Our friend, Coach Travis Holley and Joey Chapa from Travis County Strength in Austin Texas helps us learn about what NOT to do while performing the beloved RDL.

 The Romanian Deadlift, commonly known as the RDL, is one exercise you definitely need to incorporate into your training if you're looking to increase posterior chain strength. But like all movements, doing it properly will provide the most bang for your buck and keep you healthy for the long-game.


  1. Rounding the low back
    This usually occurs because the athlete does not have control of their mid-line position or the athlete is attempting to go lower than there hamstring mobility will allow.
  2. Bar drifts away from body
    This fault can be seen when the athlete is not properly engaging their lats to pull the bar back against the legs in an active position.
  3. Too much knee flexion
    Again, this often occurs when the athlete attempts to go further than their mobility allows. But it can also be related to a poor understanding of pushing the hips back to stretch the hamstrings. 

An overarching concept that you'll find to be helpful is to only go as far down as your body will allow while maintaining proper positioning and activity. Everyone's range of motion and body mechanics are different, so don't get caught up forcing ranges of motion that aren't there yet. This will only lead to injury. Give it time and some solid effort to move as perfectly as possible and the benefits will soon follow.  not there to keep from possible injury.

Be sure to check out the video below. Joey Chapa, TCS's newest intern, breaks down the RDL and the concepts we've talked about above with some of the very best demonstrations ever performed by some dude with a great beard. HA!

Marginal Gains

"Each day we get 24 hours to leave our mark on this earth. We get to impact the people around us with our hearts passion. Some days you are on top of your game and putting it all out there. Other days you might have victory by getting your self out of bed and taking steps forward to complete your day. 

What we learn from the slight edge is 1% + increase each day will bring you closer to your goals.  

The only way you can fail is to quit. " - Jeremy Thiel - HeartMark




SouLift Celebrates: Emiluz Biehls

Latin Fire is her gym name. She's a sassy Puerto Rican mother of 4 daughters and a physical badass.  We are PROUD to call her one of our own.
As we celebrate her one year anniversary of SouLifting, here is Emi in her own words:

"I'm 46 years old and have 4 daughters. Before I became a member of the SouLift Family  didn't workout as much as I wanted to. I didn't like the way my body looked, so I tried the whole Planet Fitness thing but didn't feel like I was being pushed or motivated to do better.Then I found SL and after a few months, weeks even, of working out at SouLift I felt a difference in my body. I had more energy and was starting to see definitions in my body that wanted to see such as my arms,legs and abs. I love the way the coaches push me to do betterand gives me challenges that they know that could accomplish. 
SouLift has changed my life for the better and has become a part of my every day oasis."
-Emi Biehls

Our hats off to you Latin Fire. We love ya!

Alis Volat Propriis

I can't think of anything stronger than a mother.

They hold everything together when it's about to fall apart. 

Good mothers are everything to everyone. 
An example to their child.
A wife to their husband
A dutiful employee
A thoughtful employer
Doer of homework and finder of all that is missing. 
Chef, chauffer. 

But we already know all of this.  

What we don't think of often enough is what she put on hold to be all of those things to everyone else. 

Her ambitions.
Her dreams.
Her creativity
Her style
Her flare

All of the things that made her;her.

In the above photo is our STRONG Mom's club. These ladies meet 3 days a week at 9am. They get their kids off to school then take a small bit of time for themselves.  

and they f***ing deserve it.

So my hats off to  you STRONG Mom's. 

You make the rockin' world go round.

Til next time,

P.S. - If YOU are a STRONG Mom and want to claim your spot at SouLift  just send us an email OR if you know someone who is and deserve a spot please share this with them!

How to eat for simple fat loss

If you aren’t willing to adult up,take control and have some discipline while being open minded then there isn’t a trainer,gym,program,DVD,shake, exercise or pill that can help you.
With that being said,
The #1 question I get is “What should I eat?”
Here, I’ll simplify this for everyone..
– Eat real food (not ‘food like products’) 90% of the time. This means that the other 10% you can have those things you love/crave. Don’t over think/complicate this.
– Your foods should be proteins, fruits, veggies,seeds,berries and sometimes nuts (but be careful with the nuts because they are calorie dense) Don’t overthink/complicate this.
– Don’t “stuff” yourself. Eat for fuel not because you can. Don’t overthink/complicate this.
– Don’t drink your calories. Avoid soda, and Starbucks and juices. (enjoy alcohol in moderation if you like,clear liquors are best. What’s really best is to keep it to a bare minimum if at all but I digress) Don’t overthink/complicate this.
– Enjoy your food. Food is a gift. Learn new ways to cook, new flavors, textures,smells. Try new things. You’ll be surprised;) Don’t overthink/complicate this.
-Be consistent with this advice. Don’t overthink/complicate this
That’s all that’s it. I’m sorry it’s not sexy or popular but it’s so simple even a caveman can do it. Have patience, be consistent and move your body the way the good lord intended.

Being the best Personal trainer in Beaver County isn’t an easy job.

Everyone knows how to lose weight but it’s my job to help people find a way that fits their unique situation. Not everyone is the same. The above nutrition advice though is universal.

Will you use it?