If you’ve been following my journey lately—from the rugged trails of Alaska to my latest recovery obsession—you know that I am all about efficiency . We don’t just train to look a certain way; we train to move better, recover faster, and build a body that can handle whatever life throws at it. One of the most common misconceptions I hear is that you need a room full of machines to see real muscle growth. The truth? Some of the most effective transformations happen with nothin

One of the most common questions I get as a coach is how to satisfy a sweet tooth without completely derailing protein goals. Between running Elizabeth DeHart Fitness , training clients, and keeping up with my own recovery routine, I need snacks that are portable, high-protein, and—most importantly—delicious. As we transition into April, I’ve been craving flavors that feel bright and fresh. These Lemon Berry Protein Bake Bars have quickly become a staple in my kitchen. They p

When you're short on time but want maximum impact, focus on intensity . This workout is an AMRAP (As Many Rounds As Possible). The goal isn't just to finish; it’s to see how much work you can pack into a 15-minute window. This type of training is incredible for cardiovascular health and "afterburn," keeping your metabolism elevated long after you leave the gym. The 15-Minute Challenge Set a timer and move through these four movements with minimal rest. Quality over speed, bu

There is nothing better than a meal that is hearty, warming, and packed with the nutrients needed for recovery after a long day of training. This "Campfire" Turkey Chili is a staple for busy weeks because it’s a true "set it and forget it" masterpiece. You can prep this in 10 minutes, let it simmer all day, and come home to a high-protein dinner that tastes even better as leftovers. The Ingredient Breakdown The Protein (1.5 lbs Lean Ground Turkey or Bison): Turkey is a fanta

Spring is the season of growth, and your fitness routine should reflect that. While quick circuits have their place, true hypertrophy (muscle growth) requires dedicated time, controlled movements, and enough volume to challenge your muscle fibers. To help you stay on track while I’m heading out to the Battle Dawgs camp, I’ve designed two comprehensive dumbbell-only sessions. These are designed to take 45–60 minutes and cover every major muscle group through "Push" and "Pull

When life gets busy—especially when you’re prepping for a week off or heading out for an adventure like the Battle Dawgs camp—nutrition is usually the first thing to slide. We’ve all been there: reaching for whatever is fastest rather than what actually fuels us. That’s why I’m obsessed with these High-Protein Pesto Chicken Bowls . They are the perfect "power meal" because they require minimal cooking but deliver maximum results. They hit that magic 45g protein mark that kee

St. Patrick’s Day is usually synonymous with neon-green milkshakes topped with heaps of whipped cream and sugar. While those are fine for a once-a-year treat, they usually leave you with a massive blood sugar crash and a "sugar hangover" by mid-afternoon. If you’re working on hormone balance, gut health, or muscle hypertrophy , you need a green drink that actually works for your body, not against it. This Lucky Green Smoothie is my go-to "design, not luck" breakfast. It’s p

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