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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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Proud Chest

Posted on Sep 22, 21

“Proud Chest” is a cue that we can use while holding a barbell at the waist (deadlift lock out, high hang clean/snatch etc.).   What does “Proud Chest” mean? When you stand tall with a proud chest it engages the musculature in the upper back and helps you brace your core.   Hope this cue […]

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Fill Them Up

Posted on Sep 19, 21

When you’re interacting with the people around you are you filling them up or are you draining them?   Society can have a very negative vibe. The media doesn’t make money by sharing positive stories, it does so by creating fear.   Social media isn’t any better because it doesn’t make you productive it does […]

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Raspberry Vegan Oatmeal Bars

Posted on Sep 17, 21

1 cup quick cooking oats gluten-free if needed 1/2 cup almond flour 1/2 cup quinoa flour 1/4 teaspoon fine sea salt 1/4 cup maple syrup 1/4 cup coconut oil 1 flax egg 3/4 – 1 cup raspberry chia seed jam* Instructions Preheat the oven to 350 degrees F. Line an 8X8 baking dish with parchment and set aside. In a large mixing bowl, whisk together the dry ingredients. Mix in the syrup and […]

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5 S’s to Achieving Sustainable Change

Posted on Aug 29, 21

Taken from Precision Nutrition the following is their framework to accomplishing deep, sustainable change in your quest to a healthier you.   Simple- On a scale of 1 -10 how confident are you that you can do this every day for two weeks?   Segmental- Break bigger things down into their component parts.   Sequential- […]

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Antipasto Chicken

Posted on Aug 28, 21

INGREDIENTS 1 1/2 pounds chicken cutlets or tenders (6 pieces) (I get all my organic, pasture raised chicken here) sea salt and black pepper 3 tablespoons olive oil, divided 2 tablespoons red wine vinegar 1/3 cup quartered artichoke hearts or Marinated Artichoke Hearts 6 slices salami, cut into strips 3 pepperoncini, cut into rings 2 cloves garlic, minced 1/3 cup sun-dried tomatoes 1/4 cup halved kalamata […]

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See Your Big Toe

Posted on Aug 25, 21

“See your big toe” is a coaching cue that can be used during squats. It is to ensure you’re your knees are tracking over your toes and should be done without weight in an air squat.   This means that throughout the squat movement if you glance down from a neutral head position you should […]

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How Often Should One Have Protein?

Posted on Aug 23, 21

Protein is a critical element in your daily nutrition. It doesn’t matter what your fitness goals are your body needs it to recover and function at its best. Many seem to fall short on their protein intake especially women. The best way to get your protein intake in is to space it throughout your day […]

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Effort & Action

Posted on Aug 22, 21

Did you know that just making some effort (even if it is inconsistent and imperfect) can make you feel better, help you move better and give your self-confidence a boost?   A small boost of confidence can come trying something you never dreamed of like: Trying anew workout regimen or nutrition plan You ask for […]

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Yogurt Chocolate Chip Muffins

Posted on Aug 20, 21

INGREDIENTS cooking spray 1 3/4cups cake flour, see notes below for GF* 1/2tsp baking soda 3tablespoons unsalted butter, room temperature 2/3cup sugar 3large egg whites, or two large eggs 1/2tbsp vanilla extract 10ounces 1 1/4 cups 0% Greek yogurt 9tbsp semi-sweet chocolate chips INSTRUCTIONS Preheat oven to 375°F. Line a muffin tin with 12 muffin liners and spray with oil. Mix flour and baking soda […]

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