Work Smarter! Choose Recovery for Results!


The Brief

The “no pain, no gain,” “work ‘til you drop,” mindset is killing your results.

• Focus on 3 to 4 hours of resistance training a week and support your hard work with:

• A diet focused on whole foods when possible and at least 64oz of water a day.
• Healthy sleep habits geared to get you 6 to 8 hours of restorative rest.
• “Off days” focused on joint restoration, light lifting or outdoor activities.

You’re in the gym A LOT. You start to see some results and think “It’s about time this hard work pays off!”

So now you’re COMMITTED. Rain, you’re at the gym. Snow, you’re at the gym. Brush fire? You have an SUV! Gym time!

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Then, out of nowhere you hit a wall. You feel tired and your body aches. Motivation is dwindling and now thinking about exercise makes you cringe.

What’s the big idea? What’s missing? What happened!?

Training without recovery is like putting gas in your car but never getting the oil changed. Maintenance is mandatory!

If you’ve ever hit the wall and want to know how to get over the hump keep reading!

Check out this recovery guide to round out your program

1. Proper Nutrition and Hydration


Resistance training recruits a lot of muscles so we need food to help fuel our recovery. That means nutrient dense food and plenty of water. We’d also recommend whole foods when possible. Whole foods are more nutrient dense than supplements like bars or meal replacement shakes. Choose apples over sugary drinks, greens over hamburger buns and quality meat vs. battered chicken or fish.

2. Healthy Sleep Habits

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If there’s one thing you need to drop fat or gain muscle it’s sleep! Sleep is prime time for your body to recover from the day’s stresses, both physical (like a workout) or emotional. Amplify your sleepy by putting your phone away a half hour before bed, turning off the TV, and doing some deep breathing to get some z’s.

3. Movement Restoration or Active Recovery


Let’s face it, when movement and exercise helped deliver results, it’s hard to put the pedal to the metal. It’s okay to move everyday of the week, it just needs to be varied.

If you’re deadlifting heavy weight seven days a week your body’s going to be pretty pissed off.

Mobility and flexibility work, light carries, crawling, rocking, or whatever else makes you feel good are great alternatives! If all else fails, do an outdoor activity. Get fresh blood to your muscles and feel the endorphins flow!

Listening to your body throughout your process is key. Maybe you have to drop down to four days of strength training and two days of movement or a walk. Nothing is set in stone and once you find what works, your body will thank you!

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Join Our Fitness Family!

Rule the Morning: 3 Protein Packed Breakfasts

Rule the Morning, Rule the Day!

Your days start crazy and end crazier! Getting the goof troop off to school, yourself to work, then home, going back out, getting home AGAIN, making dinner, goof troop to bed and you too.

Does your head hurt just reading that?

Look how much is on your plate (no pun intended). If you don’t eat you won’t have the energy and the couch will suck you in somewhere between, “Getting home,” and “Going back out.”

Breakfast is a huge part of this equation and it’s really hard to find healthy breakfasts on the go. That’s why we’re here to help!

What’s that, you don’t have time?

Here are 3 protein packed breakfast ideas for the on-the-go adult!

1) Leftovers (prep time: 3 extra minutes)


We get so caught up in breakfast being “eggs,” or "oatmeal,” that we forget that breakfast is really just another meal. If you can reframe your definition of breakfast this way, you don’t even have to make breakfast, it’s already done!

If it includes a protein, vegetables and healthy fat, bonus points to you!

2) Hard Boiled Eggs (prep time: 15 minutes)


Set it and forget it! Hard boiled eggs need no tending to! Throw them in a sauce pan, go about your morning routine and 15 minutes later you have an easy breakfast that you can transport and eat on the go.

Meal prep a half dozen or more at a time to have multiple days of breakfast at your fingertips!

3) Breakfast Casserole (Prep time: 45 minutes)


Most people wouldn’t make this the morning of, but if you have 45 minutes on a weekend afternoon, prep your breakfast in advance. This egg casserole is a delicious, easy recipe. It has everything you need, protein, healthy fat and vegetables and easily reheated.

Check it out here!

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Awkward? Intimidated? Confused?

Gym-timidation is real, but RD’s got your back!

Healthy Eating on a Time Budget

Pick from the following scenarios:

“I get home from work at 8 p.m. and have no food in the fridge.”
“I know I need to eat dinner, and feel like my only choice is fast food.”
“I had time on my day off to cook food I actually enjoy, meal prep and now feel good about my nutrition options.”

Which sounds more familiar?
Which is the one we want to aspire to?

Of course we know which plan is more ideal but it can feel unrealistic. If that’s the way you feel, you’re not alone. Making better nutrition choices isn’t easy at first.

Dan John, a well known strength coach says, “Imagine if you got all your homework for all four years of college on the first day of freshman year. Would you have followed through or dropped out?”

For you to be successful, you have to break meal prep and healthy eating down. If we plan ahead, stay diligent and get creative we can find solutions that become habits, which lead to lasting change and a healthier lifestyle.

Check out the tips and recipes below to get started!

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Good Nutrition + Time Constraint = These Easy Tips

  1. Follow easy recipes that require minimal ingredients and the least amount of time to produce. Search the web for “simple meal prep recipes” to find numerous possibilities. Check out the recipes below for inspiration!

  2. Cook food with the intent to eat all of it. Find options that are easy to meal prep and “mix and match.” Some ideas would be cruciferous vegetables, hard boiled eggs, lean meats, starchy carbs like rice and sweet potatoes and salad ingredients. It’s also worth knowing how long we can preserve in the fridge the foods we are cooking. Again, have the intent to reduce waste.

  3. Pick a day to sit down and plan the week out in terms of food and cooking. If this Thursday looks extremely busy, know that food needs to be prepared ahead of time. Think of a day or days that going out for a healthy meal works in favor of our tight schedules.

Easy Peasy Recipes

Breakfast: Overnight Oats

Dinner: Chicken Cauliflower Fried Rice

Lunch: Mason Jar Salads

Snack: Oat Peanut Butter Balls

We can’t create more time, we simply need to work with the amount we’re allotted in any given day. Good nutrition begins when we get out of our own way and find creative ways to make cooking more fun, accessible and effortless. One word of advice: Assuming we’re staying within our macro, calorie and serving guidelines, there are no rules! We’re more likely to follow through with healthy eating on a time budget If we make a plan that we’re excited about. Good luck!

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