The 20-Minute Strength Workout for Lean Muscle After 35
Let’s be real—after 35, our bodies aren’t quite as forgiving as they used to be. Hormones shift, muscle mass starts to decline, and metabolism doesn’t rev like it did in our 20s. But here’s the good news: with just 20 minutes a day, you can fight back. Resistance training is your best friend for building…
5 High-Protein, 10-Minute Meals for Busy Women Over 35
Life is full—between careers, kids, workouts, and trying to have a little time for yourself, getting high-quality meals on the table can feel like a juggling act. But fueling your body right (especially over 35) is essential for hormone health, energy, and making progress in the gym—whether that’s lifting heavier, dropping body fat, or maintaining…
The Mental Side of Nutrition: Overcoming Cravings and Habits
Let’s get real for a second—nutrition isn’t just about what’s on your plate. It’s also about what’s going on in your mind. We all know the basics: eat whole foods, balance your macros, stay hydrated. But what about those moments when you’re standing in front of the pantry at 9 PM, reaching for the cookies…
Eating for Energy: How to Avoid the Mid-day Crash
We’ve all felt it—that sluggish, heavy-eyed lull that hits mid-afternoon, making it hard to focus and sapping motivation for the rest of the day. Whether you’re juggling work, workouts, or chasing after your kids, staying energized is key to feeling and performing at your best. The good news? The right nutrition can help you avoid…
Meal Prep Hacks for Busy Gym-Goers: Save Time & Stay on Track
If you’re juggling workouts, work, and life, meal prep can be a game-changer. Fueling your body with the right nutrition doesn’t have to be time-consuming or overwhelming. With a few smart strategies, you can streamline your meal prep routine and stay on track with your fitness goals. Here’s how: 1. Plan Ahead Taking 10 minutes…
Hydration: Why the Hype and Why Do You Need So Much?
It feels like everywhere you turn, someone is talking about hydration. Fancy water bottles, electrolyte packets, hydration apps—what’s with all the hype? Is it really that important, and do you actually need to drink as much as everyone says? Let’s break it down. Why Hydration Matters Your body is made up of about 60% water,…
5 Easy Meal Ideas with 30+ Grams of Protein
Getting enough protein in your meals doesn’t have to be complicated! Whether you’re fueling your workouts, supporting muscle recovery, or simply staying full longer, these five high-protein meals pack at least 30 grams of protein per serving. These five easy meals are balanced, satisfying, and packed with at least 30 grams of protein each. Plus,…
Uncomplicated Nutrition Strategy: What a Balanced Meal Looks Like
When it comes to nutrition, there’s a lot of noise out there—complicated meal plans, trendy diets, and an endless list of rules. But the truth is, fueling your body well doesn’t have to be complicated. In fact, it can be as simple as following a visual guide: The Plate Method. This method ensures that your…
The Effects of Alcohol on Recovery and Performance in the Gym
We all enjoy a night out or a drink to unwind, but if you’re serious about your fitness goals, it’s worth understanding how alcohol affects your body when it comes to recovery and performance in the gym. While the occasional drink might not completely derail your progress, frequent or excessive consumption can have a bigger…
Why Warming Up the Right Way is a Game-Changer
If you are old enough to remember having an alarm clock… It’s time to start paying better attention to your warm-ups in the gym. Why Warming Up the Right Way is a Game-Changer How you start your workout sets the tone for everything that follows. A proper warm-up is more than just a routine—it’s a…
