Fun Size It!

Happy Halloween!


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Thursday Thoughts

What are you telling yourself everyday?


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Protein is the building block of muscle construction. More muscle = better metabolism. If you don’t get enough protein you’re in for trouble! It will cause muscle depletion and all sorts of other nasty problems you don’t want or need.

The base amount of protein you need is more than the required RDA (Recommended Dietary Allowance) states! Basically if you sit on your bum all day and have no desire to lose weight or tone anything you are perfectly ok with the recommended 50g of protein. Otherwise a good rule of thumb is 1.2-2 grams of protein for every 2.2 lbs of body weight for an active individual looking to lean up.

But, your body needs different kinds of protein. Just eating rice with protein won’t cut it just like eating only chicken won’t cut it either, you need to mix it up!

So, looking for easy ways to get more protein? Here are some quickies you ca use as snacks to get you started!

1. 1 Cup of Greek Yogurt = 23g (Add some berries! Add some cinnamon!)
2. Hard Boiled Egg = 6g
3. 1/2 Cup of Cottage Cheese = 12g (Fruit it up!)
4. 2tbs of Peanut Butter = 8-9g (Slap it on some celery…)
5. 1/4 Cup of Almonds = 8g
6. 1 Cup of Black Beans = 15g
7. 1/4 Cup of Sunflower Seeds = 9g
9. 1/4 Cup of Walnuts = 5g
10. 3oz of Shrimp = 12g

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Tasty Tuesday!

Guess what kind of day it is!

It’s a good day to try something new!!

Homemade “KIND” Bars

Avocado “Grasshoppers”

Carrot Salad


Hasselback Sweet Potatoes

Crockpot Italian Chicken Soup


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It’s a new week!

Have a rough weekend?

Maybe have a little too fun “cheating?”

Well, it’s Monday and it’s time to get back at it!


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Ok…so are you going to have a cheat meal tonight? Maybe this weekend?

Gonna go out for ice cream with the kids? Maybe it’s pizza night!

…or maybe, you don’t plan to cheat at all.

Cheat meals can actually HELP you lose weight and change your body! That’s right…a well structured and preplanned cheat meal can HELP.

Should we repeat that?

Cheat meals are helpful.

Not only are they great for willpower, because they allow you to give in and therefore let off a little steam before you explode and eat the ENTIRE pizza instead of just a couple of slices, they are actually GOOD for your body and metabolism.

Ok, so maybe you need some science, lucky for you, we can supply you with that!

When you start to restrict your diet (ie: go clean, cut carbs, etc) your body panics and starts to save things. The hormones Leptin (the hormone that regulates appetite and energy balance) and Ghrelin (the hormone that stimulates appetite) go a little crazy when we restrict calorie and carbohydrate intake. However, with a weekly cheat meal we can help to regulate just how crazy these hormones get.

The ideal affect of a cheat meal is to raise Leptin levels and lower Ghrelin levels this will help keep any negative affects on your metabolism short lived. A high calorie cheat meal will also increase thyroid function and boost metabolism which may help you break through any weight plateaus. (We don’t really care about your weight, but do know that some of you have goals…)

So…yes, this is the one time we’ll encourage you to cheat.

Plan a complete evening affair.

Pick a day, stick with it, and eat something you WANT that doesn’t fit with the program.

But hey, don’t forget…have a slice for us too!

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Fuel & Refuel

Remember guys…


Are you feeling sluggish during the WODs? Find yourself hitting a mid-afternoon wall? Are you eating enough at the right times?


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