At Spunk Fitness, we know that it can be difficult to find reliable information about health and fitness. As part of our ongoing dedication to providing you with the resources you need to thrive, our blog regularly features articles that can help you improve your overall health. Whether you’re looking for information about the best diets for weight loss or you would like to learn more about nutrition planning and muscle building, you’ll find a wealth of information on this page. If you would like to learn more about any of the topics we discuss, please reach out to us and we’ll be happy to help!

  1. Exercise, Tan, and Plan For Summertime Step by Step

    It seems to be the same every year: just when you’ve reached a summertime look you love, cold weather is just around the corner. You don’t have to lose all the progress you’ve made just because it’s so cozy inside! Come to Spunk Fitness in Newark, Silver Spring, or Golden Ring and next summer you’ll be ahead of the curve. There are a ton of obvious benefits to exercising through the wint…Read More

  2. 4 Faulty Mindsets that Can Stall Your Weight-Loss Journey

    Losing weight and getting in shape takes discipline, hard work, and time. Although, ultimately, what we do or don’t do is most important, many of our actions start with mindsets and ideas we have about exercise, healthy eating, and fitness. Thought processes can be powerful motivators (just ask anyone who has run a marathon!). In many ways, the mind is stronger than any other muscle in the body.…Read More

  3. National Sun Safety Week: Protect Your Skin During Summer Workouts

    Summer is a great time to take our workouts outside and spend some time soaking up the sunshine. While the sun’s rays provide much of our body’s supply of Vitamin D, they also deliver an unhealthy dose of harmful radiation that can lead to signs of aging and, even worse, skin cancer.   The Sun Safety Alliance has designated June 5th through the 11th as National Sun Safety Week – a time …Read More

  4. 3 Natural Cures for Cellulite

    Cellulite is a word that strikes fear into the heart of every woman, no matter how fit she is. Appearing as unsightly dimples in the skin is, cellulite is the term for free-floating fat cells. As women age, their skin loosens and the fibrous support tissue that keeps fat cells in place weakens with it. It’s also tied to genetics and hormone levels, which is why some women seem to struggle with i…Read More

  5. Having a Hard Time Kick-starting Your Journey to Better Health? Take a Fitness Vacation

    The modern lifestyle make it difficult to treat our bodies well. From lack of sleep to long hours sitting at a desk, to limited time for exercise and cooking healthy meals, it seems like life is working against us and our fitness goals. If you’re having difficulty finding time to treat your body right, have you ever considered going on a fitness vacation? We use vacations to get away from the ro…Read More

  6. Why Am I Gaining Weight From Working Out?

    People choose to start working out for a variety of reasons, but the most common reason is to lose weight. So if you have been hitting the gym and then the scale and have watch as that pesky number rises, you may, understandingly, be confused and worried. After all, you have been eating right, working out regularly, and maybe your clothes are even fitting differently, so why should your weight get…Read More

  7. 4 High-Calorie Foods You Actually Should Eat

    If you have dieted in recent history, you may have counted calories. Even if you haven’t really paid much attention to the calorie counts of your food, you are probably under the impression that more calories is bad, and fewer calories is good. While you don’t want to binge on high-calorie food by any means, calories are not the end-all-be-all of the value of food. There are actually several f…Read More

  8. Tips for Time-Efficient Meal Prepping

    Now that the holidays are in full swing, the struggle to keep our nutrition and fitness center workouts in line is bound to get challenging. Meal planning and prepping are key to maintaining progress toward fitness goals through this season, since how we eat most of the time has the greatest impact on our body composition. Having covered meal planning and shopping, let’s look at some tips for ef…Read More

  9. Tips for Grocery Shopping with a Meal Plan

    Having a plan is vital to achieving your fitness goals. When it comes to treating your body right, there are two equally important types of plans: a workout schedule for your fitness center sessions and a meal plan to keep your nutrition and calorie consumption in line. In previous posts, we’ve discussed the importance of meal planning and provided some practical tips for how to do it. Now it’…Read More

  10. Meal Planning 101

    Recently, we discussed the benefits of meal planning for helping you achieve your nutrition, weight loss, or fitness goals. But, like many people, maybe you don’t know where to start. Meal planning seems tedious and time-consuming, or just plain foreign to your usual scramble for whatever food happens to be available. Despite how painful it sounds, meal planning isn’t as difficult as it sounds…Read More