I get it. Chicken is so great! Its lean, high protein and goes with anything! However don’t burn yourself out on it!  Find ways to season it, sauce it up and make it enjoyable! I slightly undercook my meal prep protein so when we re-heat it is perfectly cooked and not dry. I love […]

  How to hit…   120 Grams of Protein:  Breakfast 1 egg/2 Egg Whites 2 Slices of Thick Cut Bacon or 1 oz Uncured Ham Lunch 6 oz of Chicken Dinner 6 oz Pork Sirloin Tip Roast Snack 1 Serving Greek Yogurt   150 Grams of Protein:  Breakfast 2 Eggs/1 Egg White 2 Slices of […]

The Lazy Macro Method might be just right for you! Calculate your total Calories needed and then figure 30% of those calories should go to protein.  You can also look at your ideal or target weight even if that is where your at right now and allot .75 grams of protein times your body weight as a […]

  Micah realized that learning to fuel for his super busy, active job was key. And when he got there, his energy was endless! No more wanting to fall asleep on the drive home. No more afternoon crashes. Just sustainable energy all day!

Ingredients 1 pound of potatoes 1 pound of calabacita squash 1 teaspoon olive oil 2 pounds of chorizo 6 large roasted hatch chiles* 1/2 teaspoon sea salt 1/4 teaspoon pepper 18 eggs Instructions Preheat the oven to 375 degrees. Slice the potatoes and calabacita squash into thin triangles. Combine with olive oil on a baking sheet and bake for 45 minutes. Heat a pan over medium heat and add […]

    Eat 30 grams of protein for breakfast! You will be surprised how much this impacts your energy, output and focus for the day. Get a minimum of 7 hours of sleep! Less than this and we are sleep deprived. Hit 7 consistently and you will feel SO MUCH BETTER! Eat 3 servings of […]

  Not eating enough protein! This is key for building muscle and aiding performance, feeling full and satisfied, and creating a consistent calorie defecit if weight loss is your goal. Not hydrating well! Water is the foundation of health. Without enough hydration, your body cannot function how it should. It, in essence, wants to “overheat” […]

  Random bedtimes and wake times! Your body loves consistency in both nutrition and sleep. Try to get to bed and wake up at similar times both during the week and on the weekends. Caffiene in the afternoon. The average half-life of caffiene is 6-8 hours, so that bang or coffee at 2:00 could be […]

Many of our clients struggle with this “All or Nothing” train of thought.  So how do we shift our mindset if this is what we have a tendency to default to? Try these tips: 1- Reframe your thinking. If you catch yourself jumping to extremes, try challenging yourself. … 2 – Watch your words. Black […]

  This week we are going to dive into 2 of our pillars for balanced health. Mindset and Relationships. A simple way that we can have a positive mindset and self perception and develop confidence is to make commitments, set goals or promises and KEEP THEM.  I know that can be easier said than done […]