I’m a bit of a casual coffee connoisseur – the warmth, the coziness, the bitterness, depth. It’s a relaxing French Pressed cup on the couch to start the day, a reward after a good workout, a companion for a productive work day and maybe even the perfect compliment to a treat at night. While there […]
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WOULD YOU LIKE VEGGIES WITH THAT? (Mike’s quick out-to-eat tip)
Hey everyone, Coach Mike here! I love to eat. I love to eat a lot. And if you are a foodie like me, you probably agree. If you enjoy the practice of eating one or two really large meals per day, you’re probably also going to find that restaurant portions just don’t cut it. One way […]
The “JUST FOR TODAY” mindset that helped my healthy habits actually stick.
Every day, we’re bombarded with the push to be better. Better spouses, better parents, better employees, better homemakers, better friends, better eaters, better exercisers, better well, life-ers. For some, this pursuit of personal growth is invigorating and exciting and results in all-out massive action. For others, it can be overwhelming, exhausting, and cause a paralysis response. […]
Squat vs Hinge: Can you spot the difference?
A squat and a hinge are lower body exercises with huge benefits. They may look very similar but they have distinct differences: THE SQUAT A more vertical motion of the hips, up and down The hips travel down with lots of knee bend Shins move forward slightly The emphasis is felt greatly in the quadriceps (front of thighs) Trunk is more perpendicular to ground THE HINGE A […]
ROUTINES TO START IN SEPTEMBER
Well, Pumpkin Spice Lattes are officially on the menu, which means Fall is near here! Whether you’re on the PSL train or not, you’ve probably felt a shift in seasons lately…schedules change up a bit, we start looking forward to what it might look like to eat a little healthier, exercise more consistently or just plain get on a routine again. […]
I LIKE ADDING THESE THREE INGREDIENTS TO BALANCE CARB-HEAVY FOODS.
“You couldn’t leave well enough alone, could you?” Mike jokingly asked me the other morning when he saw me pouring chia seeds and cinnamon into our boy’s pancake batter. If you’re familiar with Kodiak Cakes, this pancake mix comes with protein already added to it, making it already leveled-up. But who I am to pass at […]
Want to gain muscle AND sleep better? Eat this before bed!
It’s after dinner and your stomach starts to growl. Before reaching for the comfort carbs, try to snacking on protein. It’s been shown that consuming protein an hour or so before bed not only is prime for muscle building and recovery but also can trigger better sleep. What type of protein is best? Casein protein is the […]
LEVEL UP YOUR PLANK (but don’t do this!)
Planks are a great exercise to train the core to do its main job: provide a strong support for the spine. By bracing your abs (and basically every other muscle in your body while in the plank position) you’re able to create a stable trunk that safely functions. Strengthening your core through this bracing effect not only […]
There are two ways to elevate your fitness…(SAVE THIS QUOTE!)
“There are two ways to elevate your fitness: 1. Lift consistently and intelligently, get lots of quality sleep, eat a killer diet that thrills you and surround yourself with a fitness family. 2. Do all of the above, and also beat yourself up every day for not being “where you want to be.” Either way, you’ll probably […]
Be the jerk who brings the veggie tray…and other advice from Coach Mike. :)
Hello Readers; Mike here! Not two weeks ago, one of our beloved members, having a big group of family in town, messaged me to tell me how concerned he was to be off the nutritional bandwagon. Dinners out, cookouts and trips for ice cream were all on the agenda. We get it! And it got […]
