Chocolate Mint Shake [Recipe]

Protein shakes are a fantastic way to fuel your muscles after a great workout, but simply combining protein powder and water can be pretty boring and bland. By adding ice and a few other tasty ingredients you can turn that boring smoothie into a delicious dessert.

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Coaching Webinar Q&A – August 20, 2018

To win the week you need to get your mindset right. Developing successful strategies to set yourself up for success requires reflection, mindfulness and an independent observer like a coach! Check out our latest coaching webinar where we talk about staying consistent and trusting the process. There is no magic pill! Just hard work and determination.

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Nutrient Timing | Pre & Post Workout Nutrition Simplified

Most of us know that when it comes to changing our body composition, we can’t out train a shitty diet. Although training and finding the right kind of stimulus to support muscular growth is important, nutrition is the foundation for achieving results and getting all the gains! Most of our clients know that hitting their macros in the right quantity and ratio is going to propel them towards their goals faster than anything else. But once you’ve become a macro master, it might be time for you to take things to the next level and consider nutrient timing.

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Coaching Webinar Q&A – August 12, 2018

To win the week you need to get your mindset right. Developing successful strategies to set yourself up for success requires reflection, mindfulness and an independent observer like a coach! Check out our latest coaching webinar where we focus on non-scale victories and owning up to any setbacks we faced in the past week.

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Advanced Nutrition Strategies for Weight Loss

There are a wide variety of nutrition strategies and diets out there. Some focus on reducing your appetite, while others focus on restricting calories, carbs or fat. However, it can be a bit difficult to find the nutrition strategy that’s best for you with so many options out there.

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3 Habits for a Better Morning Routine

Have you ever wondered if you could get more done?  What habits would allow you to do this? Days roll by, tasks are overwhelming and sometimes just getting started seems like the most daunting task.  Too many distractions, brain fog, crappy sleep, you can’t focus on just one task because every single one seems important.

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Will alcohol effect your weight loss or performance?

Cheers to the freakin’ weekend! It’s Friday and if you’re like most people living that weekday work-life, then it’s normal to want to kick back and relax with a drink or two. But if you’re reading this, then you’re probably wondering already, if alcohol will effect your progress. Well, YOU SHOULD BE.

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Tracking Alcohol with Macros – how to do the math!

Tracking alcohol might sound tedious, but if you’re serious about your goals and living a sustainable lifestyle then it’s important that you learn how to do it.  Flexible eating is designed to be flexible! Enjoying a few drinks with your family and friends now and again is a part of life. So here’s how you can plan ahead for those drinks and still hit your numbers at the end of the day.

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Active Recovery | How to spend your rest day

Active recovery? You’re probably thinking “ain’t no one got time for that!” Don’t worry we get it. You’re focused and committed to achieving your goals. You’ve got a one way ticket on the gains train and you don’t want to get left sitting on the platform! Well if you haven’t already, have a read of our post about calorie intake on training days vs rest days and that might just help you drop that mantra you’ve been clinging to that “More is Better” when it comes to your training and workouts.

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Calorie Intake on Rest Days vs Training Days

Do rest days feature in your training routine? When it comes to improving fitness and performance, exercise and calorie intake are a major priority for our clients. Most of us know what we should be doing in the gym and the amount of calories we should be eating on training days, but what about rest days? One of the most common questions we get from clients is:

“Should I eat more on training days vs rest days?”

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