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

This recipe uses the "Volume Eating" trick by "bulking" the meal with fiber-rich cabbage and cucumbers so you can eat a massive portion for very few calories. Prep time: 10 mins Protein per serving: ~35-40g Calories per serving: ~350-400 kcal Ingredients The Protein: 5–6 oz Pre-cooked Rotisserie Chicken breast (shredded) or canned chicken (drained). The Volume Base: 2 cups shredded cabbage (coleslaw mix works great) or Romaine lettuce. The Crunch: ½ cup diced cucumbers

If I had a dollar for every time a client told me, "I don't want to get bulky, I just want to get toned," I’d be retired on a beach by now. As a Certified Personal Trainer and Weight Loss Specialist, I’m going to share a secret that might shock you: "Toning" is a myth. You cannot actually "tone" a muscle. From a physiological standpoint, your muscles only do two things: they grow (hypertrophy) or they shrink (atrophy). That "toned" look you’re chasing is actually the result

If you’ve ever tried to lose weight, you’ve likely been told a long list of things you "can’t" have. "No bread after 6:00 PM." "Cut out all fruit; it has too much sugar." "If it tastes good, spit it out." The message is clear: To see results, you have to suffer. You have to be hungry. You have to feel deprived. As a nutrition specialist, I’m here to tell you that suffering is not a prerequisite for fat loss. In fact, if you’re constantly starving, your weight loss journey wi

We’ve all been there. It’s Monday morning. Your gym bag is packed, your meal prep is stacked neatly in the fridge, and you are ready to be the "perfect" version of yourself. But then, life happens. Maybe the toddler had a meltdown, a meeting ran late, or you reached for a cookie in the breakroom. Suddenly, the "perfect" day is ruined. And because the day is ruined, you figure the whole week is a wash. You tell yourself, "I’ll just start over next Monday." As a women’s coachin

Life gets busy, and sometimes making it to the gym just isn't in the cards. But that's no excuse to skip building that lean muscle you've been working so hard for! This week, I've designed a powerful 45-minute at-home workout focused on hypertrophy —aka, muscle growth—using just a pair of dumbbells. You don't need fancy equipment or a crowded gym floor to get an effective session in. This routine is structured to challenge your muscles, increase time under tension, and kickst

High-protein, zesty, and perfect for muscle recovery. This is a go-to for me because it feels like a "cheat meal" but fits perfectly into a high-protein lifestyle. By using chickpea pasta (like Banza) instead of traditional flour pasta, we’re significantly boosting the fiber and protein content. The Macros (Per Serving) Yields: 4 Servings Calories Protein Net Carbs Fat 485 kcal 46g 38g 14g Ingredients 1 lb Chicken Breast, cut into bite-sized cubes 8 oz Chickpea Pasta (Rotin

The calendar might say "New Year, New You," but the forecast says "cold, wet, and grey." Here in January, my body craves warmth, comfort, and most importantly, serious fuel to combat those winter blues and keep my energy stable. Forget those flimsy, watery soups. This isn't just a meal; it's a hug in a bowl, packed with protein to support your goals, your mood, and your overall well-being. This Creamy White Bean & Turkey Chili is a staple in my kitchen for a reason. It’s sim

We’ve all been there. On January 1st, we feel a surge of inspiration. We set a big, beautiful intention : "This is the year I finally get healthy and lose the weight." Intentions are wonderful. They represent your "vibe" and your "why." But intentions alone are like a car without a GPS—you know you want to go somewhere, but you have no idea how to get there. To keep your momentum from fizzling out by February, you need a roadmap. That’s where the SMART Goal System comes in.

For a long time, I viewed my life as a series of unfortunate events I had to survive. It wasn’t until October 2024, when I received my dual diagnosis of Borderline Personality Disorder (BPD) and Complex Post-Traumatic Stress Disorder (CPTSD) , that the "why" behind my struggles finally came into focus. If you’ve followed me for a while, you know me as a coach. But today, I want to take the mask off and show you the foundation that coaching was built upon. Understanding the D

We often treat the body like a machine: input calories, output energy, lift heavy things, repeat. We track our heart rate, our steps, and our macros. But after years of coaching, I’ve realized that if we only focus on the physical, we are ignoring the very engine that drives the machine. Physical fitness doesn't happen in a vacuum. Your muscles do not exist independently of your mind or your soul. If your spirit is cluttered, anxious, or heavy, your body will eventually pay t