We often use the word "trying" as a shield. It feels safe, doesn't it? When we say we are "trying" to get to the gym, "trying" to eat cleaner, or "trying" to build a new habit, we are essentially building ourselves an exit ramp. "Trying" provides us with a comfortable cushion; if we fail, we can easily blame circumstance, a busy schedule, or a bad day. It keeps the pressure off because it keeps the expectation of success at arm's length. But there is a vast, unforgiving chasm

Maintaining a 100lb weight loss for over 16 years has been the most significant physical undertaking of my life, but looking back, I realize that the physical transformation was actually the "easy" part. For a long time, I was caught in a dangerous trap: I truly believed that if I could just make my body smaller, I would finally fix what I felt was broken inside of me. I lost myself in that chase. I spent years convinced that my worth was tied to the number on the scale or th

To get the most out of this session, think of your training not just as "moving weight," but as sculpting your physique. This home-based hypertrophy program is designed to optimize muscle growth by focusing on mechanical tension and time under tension. Your Strategy: The 2-Second Eccentric The "eccentric" phase is the lowering portion of the movement. Most people lose progress by letting gravity do the work. To maximize fiber recruitment, you will utilize a 2-second eccentric

Summer is officially here, and it is the perfect time to refocus on your health and wellness goals. Often, we get caught up in the idea that fitness has to be complicated to be effective, but the truth is that real results are built on the simple, boring, consistent work we do every single day. Whether you are lifting in a studio, training at home, or just getting back into a rhythm, the best program is the one you actually stick to. If you have been looking for a sign to pri

We have all been taught to value perfection. We strive for the "perfect" body, the "perfect" routine, and the "perfect" life. We spend an exhausting amount of time trying to patch our perceived cracks, ashamed of the parts of ourselves that feel like they are "leaking"—the moments we didn't hold it together, the goals we missed, or the vulnerabilities we try to hide from the world. But I want to invite you to look at those cracks differently. Perfection is not the only path t

We have long been told that nutrition is a simple equation: calories in versus calories out. However, this outdated perspective reduces the human body to a passive container rather than the complex, dynamic, and endocrine-responsive system that it actually is. Your body is a highly sophisticated chemistry lab, and how it processes fuel is determined by hormonal signaling, not just numerical values. The Problem with the "Calorie Is a Calorie" Myth When you consume 100 calories

Summer is here, which means more time outdoors and more community gatherings. It’s easy to let our routines slide during the busy season, but staying consistent is how we maintain the progress we’ve worked so hard for. This week, I’m bringing you a 30-minute, total-body kettlebell HIIT circuit designed to get your heart rate up, challenge your muscles, and leave you feeling energized before heading to your next BBQ. ⚠️ Important Exercise Disclaimer Before beginning any new ex

When the temperatures rise, the last thing many of us want is a heavy, sugary drink that leads to an inevitable afternoon crash. But, as someone who prioritizes hitting that 150g–200g daily protein goal, I also know that standard "summery" cocktails or fruit smoothies often lack the muscle-fueling power I need to stay on track. That’s why I’m obsessed with the "Clean & Clear" Summer Slushy. It’s the perfect high-protein hack to keep you cool, hydrated, and energized for your

Summer is officially here, and with it comes the siren song of backyard BBQs, weekend gatherings, and—let’s be honest—a lot of heavy, sugar-laden sauces that can leave you feeling sluggish. The good news? You don’t have to choose between enjoying the party and staying on track with your fitness goals. You can absolutely enjoy the best of the season while keeping your nutrition strategy intact. The secret lies in leveling up your marinade game. This month, I’m sharing my go-to

We live in a culture that has mastered the art of "body-first" living. From the moment we wake up and check our notifications, we are bombarded with images of curated aesthetics, filtered physiques, and the relentless pursuit of the "perfect" body. Fitness has become synonymous with appearance, and self-improvement is frequently reduced to the pursuit of shrinking, sculpting, or altering our physical form. It is easy to fall into the trap of believing that your worth is tied

We have all been there. You sit down with a coach, a trainer, or even just a notebook at the start of the year, and you rattle off the "right" answers. "I want to lose 10 pounds." "I want to get stronger." "I want to be healthier." But what if those aren't your real goals? What if, deep down, you’re chasing something else entirely—and that disconnect is the exact reason you keep spinning your wheels? In a recent insight, fitness coach Cody McBroom dropped a truth bomb for cli

For years, the gold standard of weight loss advice has been a simple equation: Calories In, Calories Out (CICO). If you eat fewer calories than you burn, you will lose weight. It’s basic thermodynamics, right? While the math is technically sound, it is a woefully incomplete picture of human biology. If you treat your body like a simple calculator, you’re missing the complex hormonal, neurological, and metabolic systems that actually dictate how you lose weight—and, more impor

1,800 Calories | 170g–175g Protein | 35g+ Fiber This whole-food rotation balances energy density and amino acid availability. By utilizing ultra-lean venison, pasture-raised eggs, poultry, and complex, fiber-dense carbohydrates, this framework ensures optimized recovery and clean fuel without excess caloric load. Meal 1: Shredded Potato & Turkey Breakfast Scramble A classic morning skillet combining crispy freshly shredded potatoes, lean ground turkey, and soft-scrambled eggs

By Coach Elizabeth DeHart Category: Functional Nutrition, Hypertrophy Fuel, Recipes In the mainstream fitness space, structural adaptation is all too often conflated with systemic deprivation. We are told to shrink, to reduce, to subtract. But if you have been on the training floor with me during this past six-week progressive overload cycle, you know that our primary physiological objective is the exact opposite. We train to build. We lift heavy to force our neuromuscular sy

This week, my schedule required a more compressed training block, so I moved to a high-intensity, three-day total body split from Tuesday through Thursday. These sessions were designed to maximize muscle protein synthesis and keep the metabolic demand high by hitting every major muscle group in each workout. By utilizing a mix of heavy compound lifts, targeted hypertrophy volume, and explosive conditioning finishers, I was able to maintain my strength goals even with a tighte

As we transition into the next phase of our 6-week progressive overload cycle, the goal shifts from building endurance to testing your true strength floor. This week, we are moving from 8 reps down to 6, which means it is time to increase the weight and focus on the quality of every single rep. When lifting in this lower rep range, your intent matters just as much as the weight on the bar. Focus on explosive concentric movements (the "up" portion of the lift) and controlled e

Finding a snack that actually tastes like dessert but packs over 30 grams of protein can feel like a unicorn hunt. Most "protein treats" end up dry, chalky, or leave you feeling unsatisfied. Enter the Berry Cheesecake Bowl. This has become a staple in my kitchen—and the kitchens of my clients—because it requires zero cooking, uses whole-food ingredients, and hits that specific "cheesecake" craving without the sugar crash. Whether you need a post-workout refuel or a late-night

1,700 Calories | 160g Protein | 35g+ Fiber High-protein meal planning is the foundation for lean muscle maintenance and metabolic health. This specific rotation focuses on bioavailable protein sources—like wild-caught salmon and lean beef—paired with high-fiber carbohydrates and dense greens to support systemic recovery and consistent energy levels. Below is the full breakdown of recipes, instructions, and nutrient data for the week ahead. Meal 1: Turkey Bacon & Egg Breakfast

We’ve all been there: the gym is packed, you’re short on time, and you feel like if you aren’t dripping sweat or gasping for air, you isn't working hard enough. The temptation to "superset" everything—jumping from squats to push-ups with zero break—is real. But if the goal is true strength and muscle growth, constantly chasing "the burn" might actually be holding you back. While circuits have their place for conditioning, they can be the enemy of progressive overload. To get

I see it every week in the studio: a client walks in, eyes heavy, clutching a shaker cup filled with neon-colored liquid, asking, "Coach, I’m so tired and my lifts are stalling. Should I switch to a stronger pre-workout?" My answer is usually a hard no. If you’re operating on five hours of sleep and trying to "fix" it with 300mg of caffeine, you aren’t biohacking—you’re just putting a bandaid on a bullet wound. You’re asking your central nervous system to perform a miracle wh