Ladies, you’ve just finished an exhilarating workout, and you’re feeling that endorphin rush—what’s next? If you’re in your fabulous 40s, sensational 50s, or stellar 60s and aiming to tone up and build lean muscle, the secret weapon to maximize those sweat sessions is...
Category: Nutrition
The Complete Performance Blog
The Power of Fruit: Essential for Health, Muscle Building, and Fat Loss
Fruits are nature’s candy, packed with essential vitamins, minerals, and nutrients that not only taste great but also support a healthy lifestyle. Whether you’re aiming to improve your overall health, build muscle, or shed some fat, incorporating a variety of fruits...
Let’s Get Salty: Exploring the Benefits of Sodium
Sodium, often synonymous with salt, has been a topic of much debate in the health and wellness world. While excessive sodium intake can indeed be harmful, moderate consumption of this essential mineral offers numerous benefits that are worth exploring. So, let’s dive...
The Sizzle of Protein: Unveiling the Thermic Effect of Food
Have you ever wondered why some foods seem to make you feel warmer or more energized after eating them? It's not just your imagination—it's science at work! One fascinating aspect of nutrition is the thermic effect of food (TEF), and protein happens to be the star of...
The Balanced Guide: Drinking Alcohol During Fat Loss Journey
Contrary to what many believe, starting a fat loss journey doesn't mean completely sacrificing all the pleasures in life, including the occasional drink. However, if not approached in the right way - with mindfulness and moderation - alcohol consumption can cause you...
Fueling Your Fat Loss Journey: Why Protein is Your Secret Weapon
Starting your fat loss journey can be both exciting and daunting. You’re motivated to get started, but even more so to get results. At times, you might consider yourself (dare I say it?) desperate for results … While many focus solely on cutting as many calories as...
The Key to Fat Loss Goals: Tracking Your Food
Embarking on a journey toward better health and fitness often involves a combination of exercise and nutrition. While hitting the gym and breaking a sweat is crucial, what we fuel our bodies with plays an equally (though many would argue MORE) significant role. One...
The Non-Macro Way: How to Track Your Food Intake Without Obsessing Over Macros
You’re ready to shed the pounds, get rid of stubborn belly fat, and get lean and toned like you were way back when. But then you remember … That means you have to track your food. 😱 And you are NOT mentally in a place to start tracking macros! So does that mean your...
Carb Cycling 101
Let's Talk About Your Cycle (And I DON'T Mean Period) But do you know what this cycle and your period have in common? CARBS 🍓🍞🍕🧁 Far too often women look to SLASH carbs when they're desperate to lose weight only to gain back all the weight they lost as soon as they...
How to Guarantee 64 Oz of Water
Shots. Pills. Shakes. We’re all looking for that KEY to losing weight and keeping it off for good. So much so that we’re willing to risk long-term health if it is gives us even the SLIGHTEST chance to lose the weight and keep it off for good. What if I told...
Cheat Meals 101 (How to Plan Your Best Cheat Meal)
You’ve been on this diet and healthy thing for a few months… Okay, maybe a few weeks… Alright, let’s be honest, you’ve been at it for a few hours or days and you’re already wondering when you can have your first cheat meal. Flashback to the last diet you tried 😱...
3 Reasons the Scale Won’t Budge
What the hell? You stepped on the scale AGAIN and NOTHING. It’s the SAME number you saw yesterday and the day before. Heck, maybe even the week before. Your workouts have been burners. You’re eating hasn’t been too bad - maybe a little bit here or there but it...
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