If I had a dollar for every time a woman told me, "Elizabeth, I don’t want to get bulky, I just want to look toned," I’d probably be retired on a beach by now. I get it. The word "toned" feels safe. It sounds lean, firm, and athletic without being "too much." But here’s the truth I tell my clients every single day: "Toned" isn’t a real physiological state. It’s a visual outcome.And that outcome only happens when you stop fearing the muscle and start building it. "Weight loss

When it comes to lower body development, there is a massive difference between just "feeling the burn" and actually training for hypertrophy. As a coach, I see a lot of people doing endless reps of random movements without a clear strategy. To build glutes that are as strong as they are shaped, you have to understand the mechanics of tension. To build the ultimate glute day, we utilize a 4-Pillar Blueprint . This ensures we are hitting the muscle fibers in their shortened sta

In the fitness world, we talk a lot about "mind-muscle connection." We focus on the intentional squeeze of a glute or the bracing of a core. But recently, I’ve been diving into a different kind of connection—one that happens deep within the subcortical brain. As I’ve progressed in my own journey as a coach and an athlete, I realized that some "blocks" couldn't be coached away with better form or a stricter diet. That realization led me to Brainspotting , a powerful, focused t

In the world of high-performance fitness, we often focus on the "grind"—the heavy lifts, the progressive overload, and the metabolic conditioning. But here is the truth: You don't grow in the gym; you grow in your sleep. Recovery is a physical and neurological necessity. If your sleep hygiene is an afterthought, you are leaving gains on the table and keeping your nervous system in a state of perpetual high alert. To perform like an athlete, you have to recover like one. Here

The "bread is bad" myth is officially retired. For those of us training for hypertrophy and prioritizing functional recovery, the focus isn't on elimination—it’s on optimization. This recipe brings together the gut-health benefits of long-fermentation sourdough with a powerhouse protein duo: smoked salmon and whipped cottage cheese. If you struggle with the texture of cottage cheese, this method is a game-changer. By blending it, you create a silky, high-protein spread that r

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