Early in my career, I’d spend a significant amount of time trying to “correct” a client’s muscle imbalances. These were deficits or patterns I identified during a hands-on assessment at the gym. For some clients (mainly those dealing with chronic pain), this was the right call. But, for the rest, it meant that we didn’t […]
Level: All Levels
How To Get Stronger As You Age
“It’s not the years, honey, it’s the mileage.” – Indiana Jones Like Indy, you’ve lived a little. But, getting older doesn’t mean it’s time to sit on the sidelines. You don’t have to grow weaker and give up what you love. No matter how many miles are on the odometer, you can get older and […]
How to Turn Plateau Into Progress
With his wedding just 6 months away, Born Fitness client Chris (aka Sparta) decided to get serious about fat loss. There’s nothing quite like a deadline to get your butt in gear. Sparta was highly motivated, crushing gym workouts and diving into tracking his food (something that works well for him). But, after losing weight […]
The Best Protein Pancake Recipe EVER: Bacon & Date Protein Pancakes
Don’t settle for boring. This recipe will change how you look at protein pancakes. And: There’s bacon. (You know you want bacon.)
The Berry Nutty Yogurt Parfait
This healthy fruit and yogurt parfait recipe is a triple threat — great for breakfast, a snack or dessert. The choice is yours.
Is A Calorie Really A Calorie?
No scheduled trips to your nearest metabolic chamber? Don’t worry. We’ll help you make sense of what foods influence your metabolism and hunger, and how you can make food work for you.
Goldilocks Training: How to Maintain Momentum
You might think your inability to stick with a plan comes down to a lack of motivation, or maybe even a fundamental lack of willpower. But, willpower isn’t what is holding you back. After years of coaching people as a personal trainer, I’ve discovered that most people struggle to maintain their momentum because they ignore one simple rule.
Look Up or Look Down
Even though we don’t have much control over many things in life, focusing on what we do control — like looking up — can completely change the direction of your life.
The Rabbit Hole: How Much Protein Per Meal?
It’s true that somewhere around 30 grams you will maximize muscle protein synthesis (the process of using protein for building muscle), but that’s not the only reason to eat protein. And, if you eat more than 30 grams in a meal, there are many additional benefits to eating more beyond muscle protein synthesis.
Healthy Turkey & Swiss Reuben
This Turkey & Swiss Reuben uses turkey (a leaner protein source) and homemade low-calorie “dressing” for a healthy twist on a classic sammy.
Chocolate Chia Protein Pudding
The addition of chia seeds in this dessert increases fiber (keeps you feeling fuller longer) and omega-3 (heart-healthy). Chocolate Chia Protein Pudding Ingredients Yields 3 servings 1 tbsp coconut sugar or sugar substitute 2 tbsp unsweetened cocoa 1 scoop unflavored protein powder 1 tsp vanilla extract 1 1/2 cups unsweetened regular or vanilla almond milk […]
Fried Egg Burrito
This fried egg burrito is super easy to make and enough for a whole meal whether it’s for breakfast, lunch, or dinner.