In honor of our FYFI (For Your Fitness Information) Series tonight, we are in the spirit of sharing! Our series tonight provides information for truly getting your plan together for the New Year. The rush of New Year Resolutions are on their way people, forget the hype and prepare, tonight 7pm!

Now on to the fun… As we close out 2017 some of our Team is sharing our favorite Influencers, Podcasts & Books this year. Continue reading “#TheMoreYouKnow”

FYFI: Highest calories meals, when to eat them!

We asked and you answered! Our IG Stories have been pretty noisy lately asking you about all kinds of habits. Wednesday we asked, what your highest calorie meal is. Our IG Poll says 68% of our followers note Lunch as the highest calorie intake with only 32% saying dinner. We asked a Professional to share his thoughts based on these poll results… Continue reading “FYFI: Highest calories meals, when to eat them!”

Let food be thy medicine! #FYFI

Ever wake up and feel stiff, tired, sluggish only to stand up and feel pain? Well that’s  probably inflammation. That can mean a variety of things and we’re no doctors but what we can tell you is how nutrition and an active lifestyle can help you reduce these issues! Continue reading “Let food be thy medicine! #FYFI”

5 Foods to Lean Muscle

IMG_9391If you’ve trained with me you’ve probably heard my Sundays revolve around FOOD. Until about 12,000 to 11,000 years ago, all people were hunters and gatherers.   Of course now most of us hunt for deals not food. Anyway I have my favorite places to get the best quality local ingredients and one of those is Sweet Harvest market downtown.  This is a list of 5 Foods I picked up at Sweet Harvest, that help build lean muscle.

Sweet Harvest

1. Beets
Research published in the Journal of the Academy of Nutrition and Dietetics shows that eating beets an hour and fifteen minutes before exercising improves performance, reduces perceived levels of exertion, and decreases the amount of oxygen that adults’ bodies need to complete a workout. The result: You can push yourself harder, lift heavier, and grow bigger muscles. Get those beets!

Diced up and eat with little sea salt and some fresh squeezed lime

2. Sweet Potato
Rich in fiber, potassium, and carbohydrates, these spuds are great for fueling up before high-intensity workouts. Plus, their vitamin A helps maintain your immune system. If you’re pushing it hard in the gym, and not getting enough free-radical-scavenging antioxidants, your immune system can easily take a hit. Ain’t nobody got time for colds, eat your sweet potato people!

Cut into wedges season with cinnamon and nutmeg. Bake in the oven

3. Oranges

Their vitamin C plays a key role in muscle growth and is an antioxidant, great for post-workout recovery. Choose oranges and other whole citrus fruits, over even 100 percent juice. That way, you’ll benefit from the fruit’s fiber, too.

Peel and eat.
4. Avocado
Drops mic… Besides how delicious they are they hold healthy unsaturated fats, they are pretty good sources of fiber, potassium, and protein. ALove things you need for energy and muscle growth

Recipe: Mash some up add sea salt and crushed red pepper to smear in Ezekiel bread & enjoy!


As sweet as it tastes it actually has a low fructose content, its one of the few fruits that is actually a fast-digesting carb. That makes it a good carb to have first thing in the morning and one of the few good fruits to eat after workouts.


Chop it up and enjoy!

The Power of Love

Happy Valentine’s Day friends!!! The “holiday” where indulgence is focus. You can see it in ads, online and almost every where you look. Buy diamonds, eat chocolate, head to an expensive dinner… BUT is this LOVE?  Have you considered the Power of Love? According to USA Today “Total U.S. spending on Valentine’s Day is predicted to reach $18.2 billion this year”. Continue reading “The Power of Love”