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I Work Out Because...

Uncategorized Oct 10, 2022

If you're ever lacking motivation to go out and exercise, just fill in this blank.
In other words, what's your "why"?
Everybody's "why" is different but it's crucial to find it and remember it if you want to stay successful, not only in an exercise program but life in general.

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Breakfast Protein Bites

Uncategorized Oct 07, 2022

Breakfast is a key element of starting your day. Try out these protein bites and start it off right!

Ingredients scaled to: 1 serving
1/16 cup dry Old Fashioned Quaker Oats (3 grams)
1/20 cup Almond Flour (3 grams)
1/8 scoop (30g) Whey protein powder (3 grams)
1/8 tsp Cinnamon (0.39 grams)
3/16 tbsp Peanut butter (Creamy no stir works best) (3.2 grams)
1/4 tbsp Maple syrups (5.4 grams)
1/16 tsp Vanilla extract (0.21 grams)
Directions are based on the original recipe of 20 servings
1. Grind up your oats or cereal in a food processor and transfer into a mixing bowl.
2. Add almond meal, protein powder, cinnamon, and nut butter. Stir ingredients all together. Add in maple syrup
and vanilla, mixing well with your hands.
3. Roll into 1-1.5 inch balls and place on cookie tray or plastic ware with parchment paper underneath.
4. Freeze for 20-30 minutes then transfer into a zip-top bag.
5. Dust with additional cinnamon or flavored protein powder, if desired. Keep in fridge or freezer...

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Fall Is Here

Uncategorized Oct 05, 2022

Fall is here!
This is the perfect time to ramp up your exercise routine and dial in your nutrition.
Check out the video for more!

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Fat Loss Habits

Uncategorized Oct 03, 2022

When you think of "getting healthy", what comes to mind? Is it a complete overhaul of your lifestyle? Taking everything out of your diet, running 7x/week?
That's just not realistic for long-term success.
Instead focus on some small, realistic habits and stay consistent with them!

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Reasons You Don't Sleep Well

Uncategorized Sep 30, 2022

Poor sleep is a problem that can have far-reaching effects in your daily lifestyle. Many times, reasons for lack of sleep can be traced back to a few key themes.

1. Leading a sedentary lifestyle. Your body uses sleep to recover and rebuild itself after the work and stress it has had to endure throughout the day. When we have prolonged periods of time with no inactivity, the body no longer needs that time to turn off and recover. The result is a poor quality of sleep and inability to fall asleep. To combat this, just move! It doesn't need to be anything crazy, but doing activities throughout the day will help your body re-realize the need to sleep for recovery and get you back on track.

2. Late-night meals and snacks. When we consume food shortly before bed, a couple things happen. First, food is energy. Putting fuel in your tank before you lay down won't work well, because your body will feel that it needs to expend that energy. Second, your body will then have to digest that food....

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Turkey Stuffed Bell Peppers

Uncategorized Sep 28, 2022

Looking to add a unique dish to your dinner plans?
These turkey-stuffed bell peppers pack a ton of flavor and 35g of protein into only 400 calories!

Ingredients scaled to: 1 serving
1/3 lb Ground turkey (151 grams)
3/16 medium (2-1/2" dia) Onions (18.3 grams)
1 medium (approx 2-3/4" long, 2-1/2 dia.) Red bell pepper (119 grams)
2/3 tbsp Pepper or hot sauce (9.6 grams)
1/3 cloves, minced Garlic (1 grams)
2/3 tbsp Paprika (4.6 grams)
2/3 tsp Poultry seasoning (1 grams)
3/16 tsp Nutmeg (0.37 grams)
1/3 dash Salt (0.13 grams)
1/2 oz Mozzarella cheese (14.2 grams)
2/3 tbsp Olive oil (9 grams)
Directions are based on the original recipe of 3 servings
1. Turn on the oven to 350 ° F before you start with the preparation.
2. Mince the garlic. Cut the tops off the peppers, remove the seeds and leave aside.
3. Heat the olive oil in a pan and add the garlic. Allow it to turn light brown and then add the chopped onion.
4. Stir for a few minutes, until the onions start to turn slightly...

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The Problem with Worrying

Uncategorized Sep 26, 2022

Everybody worries.
However, when we start to worry too much about what may or may not happen it takes away from our enjoyment and appreciation of what's in front of us.
Instead of worrying about the possible future, focus on what you have the ability to affect in the present!

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Banana Protein Cookies

Uncategorized Sep 23, 2022

Just because they're cookies doesn't mean they're unhealthy!
These banana protein cookies are great for a mid-afternoon snack, guilt free!


Per serving: 93 Calories • 11.1g Carbs (2.5g Fiber) • 3g Fat • 6.9g Protein

Ingredients Ingredients scaled to: 1 serving

1/4 medium (7" to 7-7/8" long) Banana (26.2 grams)

1/4 scoop (30g) Whey protein powder (6.7 grams)

1/20 cup Organic Coconut Flour (3.9 grams)

1/3 tsp Almond butter (1.8 grams)

1/8 oz Dark Chocolate Chips (3.1 grams

Directions are based on the original recipe of 9 servings 1. Preheat oven to 350 degrees F. 2. In a bowl, peel and mash the bananas until smooth. 3. Add the protein powder and coconut flour to the mashed banana and mix well. 4. Add the almond butter and mix well. 5. Lastly, mix in the chocolate chips. 6. Line a baking sheet with parchment paper and spray with cooking oil. 7. Spoon the mixture onto the lined baking sheet. (Makes 9 cookies) 8. Bake for 12 minutes. Let cool and enjoy!

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Reducing Chronic Neck Pain

Uncategorized Sep 21, 2022

Chronic neck pain is an extremely common issue we see here, especially in people that work at a desk job.

To fix it, there are a few steps that should be taken.

1. Stay cogniscent of your posture. Looking at your phone or computer with a rounded back and neck will cause nothing but problems. A simple fix is to keep your shoulders back and keep your screen level with your eyes to stay in a neutral position. Posture correction is the best way to decrease pain immediately and can improve circulation, increase energy, ease breathing, improve mood, and otherwise boost your daily wellbeing.

2. Keep moving. Many problems arise from a sedentary lifestyle, the most common being tightness. Taking 5-10 minutes every hour or couple hours just to stand up and move, shaking your arms/legs out and doing some simple mobility movements will go a long ways towards limiting tightness.

3. Stretch. The best times of day to stretch are in the morning before you start your day, and at the end of the day...

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The Fat Loss Mindset

Uncategorized Sep 19, 2022

Perfection isn't sustainable. 

This is a truth that many of us have had to learn the hard way, mostly from failing multiple diets again and again.

The real way to take the weight off (but more importantly, lower our body fat) for good is progress, not perfection. If we improve our habits by just a small amount each day, in time it will add up. 

Look at it this way. If you haven't ran in ten years and decide to run a marathon, you woudn't start day one by trying to do the full marathon. If you did, it's almost guaranteed you would fail and probably injure yourself. Instead, you would start just by running for 5 minutes. Then 1 mile, increasing to 3, 5, 10, and so on until you've built up enough endurance and strength to complete that full marathon. The same can be said about nutrition.

Take it slow, be better than you were yesterday, and before you know it you'll be seeing awesome results and feeling proud of what you accomplished.

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