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Ingredients:

• 1 medium sweet potato, peeled and diced small

• 1 cup canned chickpeas, drained and rinsed

• 2 cups fresh baby spinach or kale

• ¼ cup dried cranberries or golden raisins

• 2 tablespoons extra-virgin olive oil

• 1 tea...

Rest Is a Skill: Rethinking Burnout, Recovery, and the Real Meaning of Strength

You finish your last set, heart pounding, soaked in sweat. You crushed it. You’ve got that buzz—that high that tells you the grind is working.

But later, you're wired a...

Ingredients:

• 4 bell peppers, halved

• 2 tbsp olive oil

• 2 tbsp butter

• 1 ½ lb skirt steak, thinly sliced

• 1 yellow onion, sliced

• 16 oz sliced mushrooms

• 3 garlic cloves, minced

• 8 slices provolone cheese

• ¼ cup It...

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:

• 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!

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!

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...