Learn the Difference Between Prebiotics and Probiotics for Optimal Gut Health. Probiotics are good bacteria found in fermented foods, while prebiotics are fibers found in fruits, vegetables, and whole grains.
The Blog
Fuel Your Fitness: A Comprehensive Guide to What to Eat and Drink Before, During, and After Your Workout
Learn how to fuel your workouts for optimal performance and recovery with these pre, during, and post-workout nutrition tips.
The Ultimate Guide to Building Muscle and Losing Fat Simultaneously
This guide explains body recomposition, the process of building muscle and losing fat simultaneously. It involves balancing calorie intake and exercise, consuming enough protein, and focusing on resistance training and cardiovascular exercise. Recovery and sleep are also crucial components.
Ultimate Guide to Post-Workout Nutrition for Optimal Recovery
This ultimate guide to post-workout nutrition covers protein, carbohydrates, healthy fats, hydration, and timing. Follow these guidelines for optimal recovery.
Maximize Your Sleep Potential: 5 Essential Tips for Better Rest
Learn five essential habits to enhance your sleep quality and wake up feeling rejuvenated, including physical activity, cool temperatures, and tranquility.
From Avocado to Olive Oil: Exploring the Top Sources of Healthy Fats for Your Diet
Incorporating healthy fats, such as avocados, nuts, and fatty fish, can improve brain function, lower inflammation, and reduce heart disease risk.
Achieve Your Weight Loss Goals with These 10 Effective and Sustainable Steps
10 effective steps for sustainable fat loss, including setting realistic goals, increasing protein intake, reducing carbohydrate intake, resistance training, getting enough sleep, drinking water, avoiding processed foods, practicing mindful eating, finding an accountability partner, and being patient and consistent.
Discover the 5 Best Sleep Hacks That Actually Work
Learn five effective sleep hacks to improve your sleep quality, including establishing a sleep schedule, creating a bedtime routine, and limiting screen time.
How Green Tea Can Help Prevent Cancer and Protect Your Health
Green tea is rich in antioxidants, boosts brain function, aids weight loss, improves dental health, reduces cancer and cardiovascular disease risk.
Discovering the Power of Turmeric: Exploring the Health Benefits of this Ancient Spice
Turmeric is a spice that has been used for centuries in traditional Indian and Chinese medicine for its medicinal properties. It is also a common ingredient in many cuisines, giving dishes a yellow color and a unique flavor. However, turmeric is more than just a culinary staple, it also has a wealth of health benefits.
Benefits of Creatine Supplementation for Weight Loss, Strength Building, and Athletic Performance
Creatine is a naturally occurring compound found in the body that is stored in muscle tissue and used as a source of energy during high-intensity exercise. It is also a popular supplement used to enhance athletic performance and increase muscle mass. Creatine can be...
25 Healthy Snack Ideas for Travel
Planning ahead to eat healthy on a road trip is essential for maintaining a healthy diet while travelling. It is easy to fall into the trap of eating fast food and processed snacks while on the road, but with a little planning, it is possible to make healthier...
Eat More Protein at Breakfast
Eating protein at breakfast is a vital part of a healthy diet. It has many benefits that can help to improve your overall health and well-being. In this article, we will discuss why it's helpful to your diet to eat protein at breakfast. One of the main benefits of...
10 things you can do after over-eating
Overeating is a common occurrence and it’s important not to be too hard on yourself. Take time to relax and focus on taking care of yourself, get plenty of sleep, stay hydrated, eat slowly, choose healthy, whole foods, eat smaller, more frequent meals, get moving, seek support, and be patient. It takes time to develop healthy habits and get back on track after overeating.
Late Night Snack Demons
I am a notorious late night snacker. I can do really great and stick to my plan all day but then late at night i’m starving (or at least I think I am.) Here is some basic knowledge and some approaches that may work for you. As my friend Rob likes to say...
Murph 2022 & Ruck
We will once again honor our fallen soldiers by participating in the Memorial Day Murph as well as hosting a 5-mile and 10-mile ruck march in partnership with Project Ruck.
One Thing To Try This Week
Intention? Feeling like you’ve been doing all the right things in the gym but also feel like you’re lagging behind on your goals? Intention might be the missing ingredient you’re looking for. Focusing on your Intention in your workouts could reap big dividends. ...
Goal Setting / Q&A
Coach Heather & Gene Live Facebook chat about Goals and setting achievable goals with Q&A from members.