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Succulent shrimp tossed in a spicy mayo served inside a coconut wrap with rice and slawPrep Time: About 20 minutes Cook Time: About 15 minutes Servings: 6Calories: 166kcal Carbs: 14.3 Protein: 11.4g Fat: 7g(The nutrition information is an estimate for the recipe as it is written. If you change the number of servings of the recipe, the information is no longer … Read more

Staying loose and feeling flexible should be important to us. We all took the extra effort to get back to the gym after the early hiatus of 2020 and I bet you want to keep improving into 2021 and beyond. Along with smart training, recovery techniques, healthy food choices, hydration and quality sleep what more … Read more

Exercise at an easy to moderate pace, often referred to as steady state, is very important and is a great addition to your routine. We spend tons of energy in the gym doing high intensity exercise that pushes us to our limits. We give even more effort and attention to weights, heart rates, sets and … Read more

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

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

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

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

You spent the last 10 months trying to eat right (at least most of the time) and made your training sessions. Now here comes the Holidays. The average person gains 7-10 pounds during the holiday season. There’s a lot of temptation and not always the best food choices are made. Here are 6 ways to … Read more

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

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

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

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 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