This week in therapy, as I began the heavy, necessary work of processing the last six months, I was asked to do something that felt terrifying: write a letter to myself. Not the "Elizabeth" that runs a business, not the coach that leads classes, and not the woman who keeps it all together for everyone else. I had to write to the part of me that has been in hiding for far too long. I’m sharing this not because it’s polished, but because I know so many of you have also spent ye

We often talk about "the grind" in the fitness world. We talk about pushing through, finishing what we start, and never giving up. But lately, I’ve been learning a much harder lesson: the strength it takes to say "not right now" for the sake of your own healing. I want to be transparent with you all about why I’ve decided to withdraw from my massage therapy program. It wasn't a snap decision, and it wasn’t because I wasn't "crushing it." It was because I finally realized I c

Sometimes the most effective workouts aren't the most complicated ones. When you’re balancing a busy schedule, you need a routine that hits every major muscle group, spikes your heart rate, and requires minimal equipment. This week, we are tackling a classic AMRAP (As Many Rounds As Possible). You have 20 minutes on the clock to find your rhythm, embrace the burn, and see what your body is capable of when you stop overthinking and start moving. Why the AMRAP Format? The bea

We’ve all been there. It’s 6:00 PM on a Tuesday, your workout was killer, and the last thing you want to do is face a mountain of dishes or a complicated 12-step recipe. In my kitchen, efficiency is queen. But as a trainer, I refuse to compromise on protein. That is exactly how this High-Protein Pesto Chicken Bake became a staple in my meal-prep rotation. It’s vibrant, juicy, and clocks in at over 40g of protein per serving. Why This Recipe Works Most people overcook chicke

Lately, I’ve been doing a lot of soul-searching. As a self-proclaimed perfectionist, I often find myself struggling to define my "purpose." Underneath the surface-level goals, there is this constant, heavy pressure telling me that just being me isn't enough—that I have to be exceptional in every single category to be worthy of the space I take up. It’s exhausting to feel lost while trying to look like you have it all figured out. But this week, the mask slipped, and I’m fina

Duration: 60 Minutes | Focus: Muscle Growth & Structural Integrity The Warm-Up (10 Minutes) Do 2 rounds of the following to prime your joints: Cat-Cow: 10 reps (Spine mobility) 90/90 Hip Switches: 10 reps per side (Hip mobility) World’s Greatest Stretch: 5 reps per side (Thoracic & Hip opening) Bodyweight Squats: 15 reps (Pattern priming) The Strength Block (40 Minutes) Focus on a 2-second eccentric (lowering) phase for every movement. Exercise Sets/Reps Home Alt Commer

The perfect bite-sized snack to kill a sugar craving and hit your protein goals. The Macros (per bite, makes about 10-12): Protein: ~6-8g Carbs: ~7g Fat: ~4g Ingredients: 2 scoops Clean Simple Eats Protein Powder (Best with Vanilla, Brownie Batter, or Snickerdoodle ) 1 cup Oat flour (just blended dry oats) 1/2 cup Creamy nut butter (Almond or Peanut butter) 1/4 cup Raw honey or pure maple syrup 1-2 tbsp Water or almond milk (add slowly until you hit "dough" consistenc

In my last post, we talked about why your kitchen is your primary pharmacy. But let’s be real: even with a perfect diet, the demands of heavy training, a busy business, and modern soil depletion mean that "gaps" are inevitable. I don’t take supplements because they are trendy; I take them because they are functional . After years of testing, these are the four non-negotiables I use to support my recovery, hormone health, and performance. 1. The Performance Powerhouse: Thorne

In a world of colorful powders, "miracle" capsules, and targeted wellness ads, it’s easy to feel like you need a 20-step supplement routine just to be healthy. But at Elizabeth DeHart Fitness, we live by a very specific rule: A supplement should supplement your diet, not replace it. While high-quality tools like Thorne or Fringe are incredible for optimizing performance, they are the "icing on the cake." If the cake—your daily nutrition—is crumbling, no amount of icing will

We’ve all been there: Your heart is racing, you’re sweating, and you feel like you’ve put in a massive shift at the gym. You leave feeling exhausted, assuming that the harder you breathe, the better your results will be. But here is the hard truth: Feeling tired is not a measurement of a productive workout. If you want to actually change your physique—building lean muscle and dropping body fat—you have to understand the physiological difference between Fatigue and Failure .

If you’ve ever wondered why we don’t just "lift heavy" all the time, or why we spend weeks doing high reps that make your muscles burn like crazy, the answer lies in a principle called Periodization and the mastery of Progressive Overload. At Elizabeth DeHart Fitness, we don’t just throw random workouts at the wall. We use a structured 4-Phase Periodization model. Each phase lasts exactly two weeks, moving you through specific rep ranges: 12–15, 10–12, 6–8, and 8–12. Here is

High-Protein | Low-Inflammation | Heavy Strength Fuel In honor of President’s Day , we’re taking an American classic and giving it an Elizabeth DeHart Fitness upgrade. Whether you are hitting a personal best or just focusing on quality recovery, this is the ultimate "clean" comfort food. Bison is the "Commander-in-Chief" of red meats—it’s naturally leaner than beef, higher in iron than chicken, and packed with B12 to keep your energy levels peaking through your toughest train

A Valentine’s meal that fuels your gains and looks the part. This dish is visually stunning, packed with iron for energy, and utilizes nitrates from beets to improve blood flow—perfect for those crushing their Week 4 strength goals. Prep time: 15 mins Cook time: 20 mins Servings: 2 Protein per serving: ~48g Ingredients The Protein: 2 (6oz) Lean Filet Mignons or Top Sirloin steaks (room temperature) 1 tbsp Avocado oil (high smoke point) 2 cloves Garlic, smashed 2 sprigs Fr

When we think about "burning fat," we usually picture the sweat-drenched floor after a heavy lifting session or the gasping breath after a treadmill sprint. But as we enter Week 4 of our Fuel & Fire Challenge , I want to let you in on a secret: the 60 minutes you spend with me in the gym is only a small piece of the metabolic puzzle. If you want to see radical changes in body composition and energy levels, you need to master NEAT . What is NEAT? (The Science of the "Other" 23

If you walk into most gyms, you’ll see people performing "bilateral" movements—exercises where both limbs work together at the same time. Think of the standard barbell squat, the bench press, or the deadlift. While these are fantastic for moving heavy loads, they often mask a hidden problem: imbalance. At Elizabeth DeHart Fitness, we believe the "secret sauce" to a body that looks as good as it performs is unilateral training . Simply put, this means training one side of the

When you’re training hard—especially during hypertrophy phases—nutrition isn't just about "eating clean." It’s about strategic fueling . You need high-quality protein to repair muscle tissue and complex carbohydrates to replenish glycogen stores. This Mediterranean Power Bowl is a staple in the Elizabeth DeHart Fitness kitchen because it’s meal-prep friendly, incredibly flavorful, and hits the perfect macro-nutrient balance to keep you full and energized. Why This Works Chick

We often think of strength in terms of big, bilateral movements: the two-legged squat, the standard deadlift, or the classic chest press. While these are staples for a reason, there is a "secret sauce" to longevity, symmetry, and core strength that many people overlook: Unilateral Training. Training one side of the body at a time is one of the most effective ways to break through plateaus and build a more functional, resilient physique. Here is why this shift is a game-change

In the world of fitness, it’s easy to get distracted by flashy new trends or overly complicated machines. But if you look at the most successful transformations, they all share one thing in common: mastery of the fundamentals. This week, I’m introducing the "Foundation" Circuit . Whether you are deep in the trenches of our 8-Week Challenge or just getting back into a groove, this workout is designed to build functional strength, improve stability, and reinforce the mind-muscl

Servings: 4 | Prep time: 15 min | Cook time: 15 min This is a community favorite because it’s fresh, light, and incredibly easy to meal prep for the week. High protein doesn't have to be boring—the lemon and garlic give this a Mediterranean flare that keeps things exciting. The Ingredients Chicken: 1.5 lbs boneless, skinless chicken breast (cut into bite-sized cubes) Base: 2 cups cooked quinoa (approx. 1 cup dry) Fresh Veggies: 1 English cucumber (diced), ½ red onion (thin

I get it. Between work, family, and everything else life throws at you, finding 90 minutes for the gym feels like a pipe dream. You scroll through Instagram, see these elaborate workouts, and tell yourself, "I just don't have time for that." Here’s the truth I tell all my clients: You don’t need 90 minutes in the gym to see real, meaningful results. Consistency trumps duration every single time. And today, I’m giving you the ultimate tool for those busy days: a Quick-Hit EMO