Engage your lats before you start to pull – Pretend you’re trying to smash a grapefruit in your armpit. ​​The lats are a major contributor to the pull-up when done correctly. There are lots of other contributing muscles but let’s focus on the main players right now.   Think Big Chest and shoulders down and […]

How to eat 30 grams of Protein 155 grams of cooked Lean Beef or Bison 100 grams of cooked chicken 5 Eggs or 2 Eggs and 170 grams egg whites 38 grams of protein powder 1 can of Tuna 170 Grams of uncured Turkey Lunch meat 190 Grams of Uncured Ham Lunch Meat 265 Grams […]

Let’s chat about this!  Your watch, whoop or fitness tracker is not accurate when it comes to estimating how many calories you are burning in a day and when you allow my fitness pal to add back in those calories and you eat the extra each day you are really just stifling progress.  Disconnect your […]

 “I can not believe how much energy I have.   And it was such a simple fix!  I wish I had started earlier. When we started I felt like I needed a nap everyday at 2:00.   Now I am energized all day!   I work. Come home, take the dog for a walk and then cook dinner.” […]

Ingredients 2 pounds ripe tomatoes, sliced Salt and freshly ground black pepper 4 strips Applegate Naturals® Sunday Bacon® Brand, chopped 2 tablespoons apple cider vinegar 1 tablespoon grainy mustard ½ teaspoon sugar 2 scallions, thinly sliced 1 tablespoon finely chopped parsley 1 tablespoon olive oil Instructions Arrange the tomatoes on a large platter and season […]

Focus on these 4 things Ring Rows  Set up rings to hip height. Plant your heels directly under the rings. Hold on to the rings and slowly lean back until your arms are fully extended and your torso and legs are straight. Pull on the rings until your hands reach your chest keeping your quads […]

These are the principles I use every week! Make a plan, keep it simple!   #1 – Start Small – Start with just one meal.  Don’t feel like you have to do all your meals and snacks at once. Which meal do you skip most often? Start there. #2-Plan Ahead-  Put meal prep in your […]

A conversation with a client last week we were chatting about where to help her find her drive. Her WHY. She has worked with us in the past and had AMAZING SUCCESS! 𝗛𝗼𝘄𝗲𝘃𝗲𝗿 𝘁𝗵𝗶𝘀 𝘁𝗶𝗺𝗲 𝘀𝗵𝗲 𝗶𝘀 𝘀𝘁𝗿𝘂𝗴𝗴𝗹𝗶𝗻𝗴 𝘁𝗼 𝗳𝗶𝗻𝗱 𝘁𝗵𝗮𝘁 𝘀𝗽𝗮𝗿𝗸 𝗮𝗻𝗱 𝗱𝗿𝗶𝘃𝗲. We have honestly identified the reason but making the changes that […]

“I was shocked that I lost weight in the last week, but it was proof to me that if I can stay at least mostly consistent through the weekend and make good choices, this nutrition model is working well for me! Despite my off day once in a while, I feel like I am falling […]

INGREDIENTS 2 cups rotisserie chicken breast * (or other cooked chicken) (300 g) 2 hard-boiled eggs, chopped (75 g) 1 1/2 cup celery, chopped fine (150 g) fennel works too 1 1/2 cup dill pickles, chopped (200 g) 1/2 cup green onion, chopped (60 g) 1/4 cup sweet relish (60 g) 2-3 Tbsp dill, chopped […]