The tender feeling/soreness we get in our muscles and joints, is it a good thing or bad thing? Well, it depends. As I’ve been in rehab mode (PRP and Shockwave therapy) I have a new appreciation for inflammation. While I’m not seeking it out, I also recognize the importance and contribution to healing/recovery. Muscle Growth (The Good Kind of Hurt) When you lift, you create microscopic tears in your muscle fibers. This triggers a growth response, and inflammation kicks in as

This is an age-old question that often doesn’t get asked. Which is more effective in staying focused and consistent, discipline or motivation? Let me start out by clarifying the difference between the two. Discipline is relying on one’s own self to stay on a routine and track. Examples of this are the things done without thinking about them or self resistance. One that most (if not all) is brushing our teeth. We have this locked in without any challenges. A more applicable ex

Let’s talk about protein bars for a second. Before I say anything else, I’m not anti-protein bar. They absolutely have a place, and I use them occasionally too! But they need to be understood, not blindly trusted. What brought this up is a popular brand that recently was in a class-action lawsuit. While this lawsuit was eventually dismissed, the major concern was around how those calories are actually being calculated because of a fat-replacement ingredient used in the formul

At some point in your fitness career, you are going to run into obstacles. They come in all shapes and sizes—logistics, career demands, family commitments, or sudden lifestyle shifts. Right now, I’m navigating one of these phases myself as I work through my shoulder repair. What are the most common training obstacles? Injury: Whether it’s a severe setback or just a slight, subtle tweak, an injury can completely disrupt your flow. Time: Running out of it, or constantly being

Last week I talked about the benefits of sleep, but how much do you actually need? A good general benchmark is 7 hours, but health and fitness are never one-size-fits-all. The real rule of thumb is doing what helps you feel genuinely rested. Personally, I love giving myself the freedom to wake up without an alarm whenever possible. (Fun fact: As we age, our sleep needs shift, and research suggests women actually tend to need more sleep than men!) Simple Tips to Optimize Your