10 Foods that keep you full & Satisfied when dieting 1 – Chicken Breast  2 – Lean ground Turkey & Beef 3 – Shrimp 4 – Cottage Cheese  5 – Greek Yogurt 6 – Greens 7 – Watermelon 8 – Strawberries 9 – Boiled Potatoes 10 – Air Popped Popcorn *note – we encourage you […]

Do you want to know how many days I’m motivated to eat well and exercise? ⁣ ⁣ 1 out of 10 probably!! ⁣ ⁣ I do it because I’ve created the routine, the habits and the lifestyle to support my goals. Not because I feel motivated!⁣ ⁣ Motivation wains quickly. ⁣ ⁣ We push routines […]

“These seemingly little changes that become habits are BIG for me!” PN   There is nothing we love more than to hear that clients are making sustainable habit changes.  This kind of stuff just LIGHTS US UP!  It may not be big, sexy or flashy but its permanent and that’s what really matters.  

Ingredients 2 ¼ Cups All Purpose Flour 1 Tablespoon Baking Powder 3 Tablespoons Sugar ½ Teaspoon Salt 1 Teaspoon Cinnamon 2 Large Eggs Separated ½ Cup Vegetable Oil 2 Cups Milk 1 Teaspoon Vanilla Extract I add 2 scoops of Vanilla Ascent Protein Instructions Preheat your waffle iron, spray with non stick cooking spray and […]

Mental Toughness, refers to the ability to stay strong in the face of adversity; to keep your focus and determination despite the difficulties.  A mentally tough individual sees challenge and adversity as an opportunity and not a threat, and has the confidence and positive approach to take what comes in their stride (Strycharczyk, 2015). Resilience […]

Sometimes the most successful athletes in the gym are NOT the ones with the most physical talent. In fact often those are the ones that drop off the quickest. Those with mental toughness….With the grit and fortitude to keep going… that is what keeps them coming in and continuing to progress. Which are you?

“I am 6 weeks in and 7 pounds down. The thing that I am super excited about is I hitting PR’s in the gym left and right!” AC This client is crushing it!  She is doing a fantastic job and focusing on her protein, making sure she has food prepped and ready to go and […]

 1 – Vanilla greek Yogurt with their favorite cereal in it 2 – Cottage Cheese and their favorite fruit 3 – 2 String Cheeses & and Apple 4 – A Banana Peanut Butter Protein Shake 5 – Turkey or Chicken Sausage Egg & Cheese Bake 6 – Chicken Sausage Breakfast Pizza on a English Muffin […]