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“I’m Not Allowed To Drink Anything!”

“I’m Not Allowed To Drink Anything!”

Do you ever feel that way? Don’t drink juice. Don’t drink soda. Definitely don’t drink alcohol. Don’t have fun. Just kidding, but seriously, sometimes it feels that way. The truth is, usually one of the first steps when trying to drop a few pounds, is to drop the flavored beverages (aka- empty calories!). Increase your water … Read more

7 Tips To Avoid Binge Eating This Holiday

7 Tips To Avoid Binge Eating This Holiday

Let’s face it, for the next week, binge eating or overeating might be a problem. Lots of temptations with food and drinks. If you’re trying to keep your weight down and not hurt the progress you made in the last 12 months, you’re going to need a plan. Check out 7 ways you can avoid binge … Read more

The Cheapest Weight Loss Strategy On The Market

Well, it’s not a supplement….it’s water “I’ve plateaued. I was losing weight and then I just stopped. What am I doing wrong?” I hear this on a regular basis. Usually my response goes something like this, “how much water are you drinking?” “Uhhhhh….” You may or may not know that around 60% of your body weight is made up from … Read more

Honey Sambal Chicken

Honey Sambal Chicken

Chicken breast sliced thin and coated in a delicious honey and samba sauce for a spicy sweet taste that is sure to satisfy. Prep Time: About 20 minutes Cook Time: About 40 minutes Servings: 4Calories: 410-448kcal Carbs: 26-30g Protein: 49g Fat: 10-15gIngredients:2.5 lbs. boneless skinless chicken breast, sliced into thin, a little bigger than bite size pieces. 1.5 cups cooked rice … Read more

What Should I Eat Before Training Sessions?

What should I eat before I go to the gym? What should I eat after the gym? These 2 questions are some of the most common ones that you will hear as a coach or trainer. They are important questions to ask because they support performance and recovery! This week we will take a look … Read more

Post Workout Nutrition

What should I take after my workouts? The all-too-common question but important one. Post workout nutrition is crucial to jumpstarting your recovery. Protein synthesis, our body’s process of making new proteins, is what heavily contributes to our muscle recovery and growth. Protein synthesis goes through the roof immediately after a workout and can stay elevated … Read more

Vitamin D: Sleep and How to Take It

So far, we have discussed how Vitamin D supports gym performance, bone health, immune system function, reducing inflammation and how it plays a role in managing your blood sugar and insulin response. Now we’ll talk about how Vitamin D can support the quality of your sleep.We discussed the importance of sleep and supplement options that exist to help … Read more

Vitamin D Part 2

This week we are looking at the role Vitamin D can play as intervention for preventing diabetes by helping us regulate our blood sugar. We will dive into this topic to give a brief understanding on how this critical vitamin contributes to the big picture of our overall health! Recently, it has been reported that Vitamin D … Read more

Miso Ginger Ground Chicken Broccoli Slaw Over Rice

Ground turkey with sweet onion and broccoli slaw served over jasmine rice dressed with a miso ginger sauce for an Asian inspired flavorIngredientsFor the Ground Chicken:2lb ground chicken breast12 oz bag of broccoli slaw1/2 a medium size vidalia onion (diced fine)A splash of extra virgin olive oilA splash of coconut aminosFor the Miso Ginger Dressing:1 … Read more

Vitamin D

vitamin d - york pa

Vitamin D is one the most important, beneficial and affordable supplements you can have in your arsenal. Let’s take a look at how Vitamin D can help us stay healthy and support our training at the gym. Vitamin D deficiency can be prevalent among individuals of any age and supplementation can be even more important during … Read more

Supplements for Stress Management

Here’s How To Become A Master At Meal Prep

STRESS! If you add up a full-time job, bills, house to maintain, modified school schedules, honey do lists and getting to the gym, that’s a lot of things going on at once! We have to be at a hundred different places each week and it all plays a role and takes a toll on you … Read more

Here’s How To Become A Master At Meal Prep

Supplements for Stress Management

“I can’t meal prep.” “How do you do it?” “I just don’t have time.” Not having time is exactly why you need to meal prep!!! And with these quick tips and helpful hints you will be meal prepping like a pro in no time! Step One… Look Ahead Which days this week will you need pre-prepped meals? What nights are you working … Read more