Just because you could go run a 5k does not mean you should!   You have been quarantined for 2 weeks. Can you just head back in the gym and crush it like when you left? Slide 2 You haven’t run for months. Should you just hit the pavement like you did last fall?   […]

Sometimes we need to slow down to speed up.     Now, if you know me you know this is a hard concept for me.  Everything I do, I do at 100mph!  Go big or go home right! However, there is so much to be learned from this mantra.  Slow is smooth and smooth is fast.   […]

That feeling where you just don’t know if you can keep going?  “I don’t hit the wall the way I used to!” BC   “For the first time since i have started competing I feel like my nutrition is perfectly on point and my performance is showing it! I never feel like I am out […]

Protein shake with Cyclic Dextrin – Jet fuel in a WOD Oatmeal with protein powder added Nonfat greek yogurt and dry cereal Jelly toast & 2 light string cheeses Sweet Potato & lunch meat Rice & Chicken Quinoa & Ground Turkey Protein Shake & Fruit Snacks Rice Cakes or Rice Rollers and Uncured Lunch Meat […]

𝗔𝗿𝗲 𝘆𝗼𝘂 𝗰𝗼𝗺𝗶𝗻𝗴 𝗶𝗻𝘁𝗼 𝘁𝗵𝗲 𝗴𝘆𝗺 𝗼𝗿 𝘁𝗿𝗮𝗶𝗻𝗶𝗻𝗴 𝗯𝗲𝗰𝗮𝘂𝘀𝗲 𝘆𝗼𝘂 𝘄𝗮𝗻𝘁 𝘁𝗼 𝗯𝗲 𝗵𝗲𝗮𝗹𝘁𝗵𝘆? 𝗬𝗼𝘂 𝘄𝗮𝗻𝘁 𝘁𝗼 𝗯𝗲 𝗮𝗯𝗹𝗲 𝘁𝗼 𝗽𝗹𝗮𝘆 & 𝗯𝗲 𝗮𝗰𝘁𝗶𝘃𝗲 𝘄𝗶𝘁𝗵 𝘆𝗼𝘂𝗿 𝗸𝗶𝗱𝘀 𝗳𝗼𝗿 𝘆𝗲𝗮𝗿𝘀 𝘁𝗼 𝗰𝗼𝗺𝗲? Yes, you want to improve your fitness and continue to gain some strength but 𝘆𝗼𝘂 𝗮𝗿𝗲 𝗻𝗼𝘁 𝗹𝗼𝗼𝗸𝗶𝗻𝗴 𝘁𝗼 𝗯𝗲 𝗮 𝗰𝗼𝗺𝗽𝗲𝘁𝗶𝘁𝗶𝘃𝗲 𝗮𝘁𝗵𝗹𝗲𝘁𝗲. 𝗦𝗧𝗢𝗣 […]

Create a Plan The day before the race, workout, or comp add 30-40 carbs for a female and 50-60 carbs for a male. Do your best to lower fat a little that day also.  This creates a hormonal response that can really make us feel snappy and energized! – slide 2  ⁣ Fuel with Purpose […]

Happy Monday! Backflips – front flips – any kind of flip…I’m terrified of! But…I got this! And flipping my way back into a pond was such a rush!!!! (Check out my insta post for the video) May you channel your inner beast and tackle Monday with an “ I GOT THIS” vibe! 🤘🏼 Who loves […]

I was so consistent with the gym for over a year. Only after I started to focus on my nutrition did I begin to really see changes.  JH    Consistency is key with anything and we see this all the time.  People will make big changes and commit to the gym consistently. Often in the […]

Ham and Egg Cups Ingredients 12 Ham Slices 1 Cup Shredded Cheddar Cheese 12 Eggs Salt and Pepper to taste 1/2 Cup Diced Tomatoes 1/4 Cup thinly sliced Chives Cooking Spray Directions Preheat oven to 400 degrees F. Coat a 12 cup muffin tin with cooking spray. Press a slice of ham into each muffin […]

I use this illustration in my Healthy Habits Course.⁣ ⁣ Think about splitting wood. You take the maul, you swing once. Twice. The third time that wood splits perfectly in half! Was it that third swing that was just right? Not likely. ⁣ ⁣ 𝗜𝘁 𝘄𝗮𝘀 𝘁𝗵𝗲 𝗔𝗟𝗟 𝗽𝗲𝗿𝘀𝗶𝘀𝘁𝗲𝗻𝘁 𝘀𝘄𝗶𝗻𝗴𝘀 𝘁𝗵𝗮𝘁 𝗺𝗮𝗱𝗲 𝘁𝗵𝗲 𝘄𝗼𝗼𝗱 𝘀𝗽𝗹𝗶𝘁! […]