The holiday season is upon us! Let’s make it a happy AND healthy holidays this year! Holiday eating can be one of the biggest challenges to maintaining progress in our health and fitness goals this time of year. So, we wanted to provide you with a holiday nutrition survival guide in this month’s blog article. In the article, we cover 5 strategies that can be used to maintain good nutrition habits and get through the holiday season without sabotaging your goals and needing damage control come January. Check it out! And Happy Holidays to all!

Protein is a CRITICAL nutrient in our diet. BOTH for fueling training sessions to gain and maintain muscle AND to keep our bodies healthy over our lifetime. Check out this month’s blog article if you are interested in how to best optimize the daily protein intake in your diet. We’ll cover – how much protein to eat each day, what type of protein sources to eat, when to eat protein throughout the day and how to time protein intake around our workouts.

Nutrition plays a crucial role in maintaining a healthy lifestyle, acting as the foundation for overall well-being and optimal functioning of the body. A balanced diet rich in essential nutrients, vitamins, and minerals fuels energy levels, supports immune function, and promotes healthy growth and repair of tissues. Embracing mindful eating habits fosters not only a healthy body but also a greater sense of well-being and longevity. Read more about keeping nutrition habits and tips to include in your daily life.

Creatine is the #1 most researched supplement on the market. However, until recently all the studies were done on men. It has also almost exclusively been marketed towards men. I know many women, myself included, have been skeptical of creatine use because of the “bro-like” atmosphere surrounding it. Thankfully things are changing and more and more research is looking at the effects of creatine on the health of women. And not just young women, but women throughout the lifespan.

Meet Ann! We love Ann and can not say enough positive things about this wonderful human. Ann is a functional medicine nurse practitioner and has a wealth of knowledge on how to optimize your health in order to not just prevent disease, but get you functioning at your best! Click here to learn about her, her practice, and how she can help you!

Heart rate variability (HRV) is an objective measure of the function of our autonomic nervous system. A heart rate that is variable and adapts quickly to demands is believed to bestow a survival advantage. HRV is a uniquely individualized measurement but a higher HRV means there is more variability between heart beats and thus there is more balance of the autonomic nervous system. A lower HRV indicates an imbalance in the autonomic nervous system and is seen in times of stress or poor recovery. Check out our blog to learn 5 ways to improve your HRV!

This month’s blog article is all about dialing in nutrition in the New Year. If your goals for 2024 include improving your nutrition to improve your health, assist you in losing body fat or gaining muscle, or to aid in optimizing your physical performance, we want to provide you with 5 principles and habits to help you in achieving those goals. Check out the blog to learn about these 5 principles that will help you in creating a game plan to start off the year strong with momentum towards achieving your nutrition goals.

If you have spent time working out in a gym or have started an exercise routine and plan to improve your health and performance, you have undoubtedly been exposed to the supplement industry. Supplements are a tricky topic in the conversation around health and fitness. Should you take them? What should you take? What supplements are worth it? We answer those questions and provide you with 5 supplements that we believe have sufficient evidence behind them to be worthy of taking if you are serious about optimizing your health and longevity in this month’s blog. Click here to read our blog to learn more.