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Don’t Let Your Past Define Your Future

Posted on Oct 10, 21

Many of us let our past define who we are, whether it’s in the gym, in relationships or just in society. What has happened then does not determine who you are today or who you will be tomorrow.   Why do we allow this then?   It can usually be traced to low self-belief and […]

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Pumpkin Oatmeal Muffins

Posted on Oct 9, 21

Ingredient Checklist 3 ½ cups old-fashioned rolled oats 1 ½ cups reduced-fat milk 1 cup unseasoned pumpkin puree ½ cup light brown sugar 1 ½ teaspoons vanilla extract   1 teaspoon baking powder 1 teaspoon pumpkin pie spice ¾ teaspoon salt 2 large eggs, lightly beaten   ½ cup chopped pecans     • • • • Directions Instructions Checklist Step […]

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Tips to Solving Movement Issues

Posted on Oct 7, 21

If you have an issue with a specific movement in the gym this breakdown could help you figure it out.   Let’s use depth in a squat as an example.   1st– Mobility. Can you place yourself in the correct squat position? Start with squatting to a box that gives you the correct depth and […]

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Be Grateful

Posted on Oct 4, 21

We tend to get caught up in all our goals and daily task that we can sometimes forget that the simple signs that say we are winning life.   Some of the simple things we take for granted can be the access we have to clean water, having a phone and the ability to use […]

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Posted on Oct 2, 21

Did you know that bananas are the only fruit to contain good amounts of both Trytophan and Vitamin B6? Together Trytophan and Vitamin B6 help the body produce serotonin, the natural chemical that helps alleviates mental depression.   Here are some more benefits you might not be aware of:   Immune Boosting- Bananas can boost […]

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Brocolini Chicken Sausage Orzo Skillet

Posted on Oct 1, 21

Ingredients Ingredient Checklist 2 teaspoons olive oil 6 ounces cooked chicken sausage, such as Al Fresco Sweet Italian, cut into 1/4-inch slices ½ cup chopped onion 1 cup whole-wheat orzo 3 cloves garlic, minced 2 ½ cups low-sodium chicken broth ¼ teaspoon crushed red pepper, plus more for garnish ¼ teaspoon kosher salt 1 pound broccolini, […]

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Best Way to Weigh In

Posted on Sep 29, 21

As we have all heard a hundred times using a scale alone to measure progress is not a great idea. It is very important to take measurements, photos, and take note of all non-scale victories.   You can create a better relationship with your scale if you use it to collect and compare data. You […]

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Be Aggressive

Posted on Sep 27, 21

This cue can mean many things in our environment but for this time we will use this cue for your mindset when lifting maximal load sets/reps.   What does this mean?   When lifting we want to use the hundreds of cues we have for ourselves for the sub 80% work. When lifting 85% or […]

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Chicken Quinoa Sweet Potato Casserole

Posted on Sep 25, 21

Ingredients Ingredient Checklist 4 cups cubed peeled sweet potatoes (about 1 pound) 3 tablespoons water 1 tablespoon canola oil 1 ½ pounds boneless, skinless chicken thighs, trimmed 2 cups chopped seeded poblano chiles ½ cup thinly sliced shallots 2 tablespoons minced garlic 2 cups unsalted chicken broth 1 ½ cups multicolored quinoa ⅓ cup dry white wine […]

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Ways to Clean Up Your Nutrition Without Counting Calories

Posted on Sep 24, 21

Ways to Clean Up Nutrition Without Counting Calories   Counting macros is a very effective and efficient way to change your body composition but it is not the only way. Some people don’t ever want to count calories and that is fine! I am going to share some ways you can clean up your nutrition […]

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