Stay Informed

The Role of Fascia in Flexibility and Injury Prevention

Ever had that frustrating moment when your body feels stiff no matter how much you stretch?

Or that mystery ache that seems to show up even though your form is solid and your training is diale...

Ingredients:

• 3 large russet potatoes

• 1 egg, boiled

• 1 Tbsp mustard

• 3 Tbsp dill relish

• 3 Tbsp mayo

• Salt, pepper to taste

Directions:

1. Boil potatoes and egg.
2. Once cooked, add everything to bowl.
3. Combine.

Enjoy!

Ingredients:

• 1 (6 oz) can tuna, lightly drained

• 1 hard-boiled egg, chopped

• 2 Tbsp mayonnaise

• 1 Tbsp sweet relish

• 1 Tbsp chopped onion

• Pepper to taste

Directions:

1. Mix together.
   *If needed, add more mayo.

Enjoy!

Metabolic Flexibility – The Hidden Key to Fat Loss and Energy

Take a moment and think about how your body feels when you skip a meal or push through a long workout. Do you feel sluggish, lightheaded, or irritable? Or do you power through, steady and...

Ingredients:

• 4 large family tea bags (or 6 teaspoons loose tea – note: 4 small bags = 1 large)
• 1 quart of water
• 1/4 cup of sugar
• Ice

Directions:

1. Boil the water and add the tea bags.
2. Once it reaches a boil, remove from heat and let steep ...

Fermented Foods and Gut Health: Is Your Microbiome Controlling Your Mood?

A client walks into your session and says, “I’m eating clean, training hard—but I feel off. Tired. Moody. Not myself.”

You could look at macros. You could look at recovery. B...

Ingredients:

• 12 medium shrimp, peeled and deveined

• 2 teaspoons olive oil

• 1 ripe avocado, diced

• ½ cup cherry tomatoes, halved

• 2 cups baby spinach or mixed greens

• Juice of half a lime

• Salt and freshly ground black pep...

The Science of Breathwork: How Oxygen Control Can Improve Fitness and Mental Clarity

Take a slow breath in.

Not just any breath—the kind that drops your shoulders, softens your jaw, and reminds your body that it’s safe to slow down. Now exhale long...

Ingredients:

• ½ cup quinoa, rinsed and drained

• 1 cup vegetable broth or water

• 1 cup broccoli florets

• ½ red bell pepper, sliced

• ½ zucchini, sliced into half-moons

• 2 tablespoons olive oil, divided

• 1 teaspoon garlic pow...