It’s that time of year where we all reflect on where we’ve come from and what we’d like to see with the new year. Fitness is a big part of that and this is a great time to focus on what your fitness priorities are. What are you all aiming towards fitness wise in the next week? Next month? This year?

This morning was tough. I woke up to a string of messages and a phone call that shattered my heart - a comrade in arms that I had deployed to Afghanistan with, took his own life last night after battling with PTSD. It's a stark reminder of how deeply PTSD affects so many veterans and law enforcement members, including my own friends and family. Each loss feels like a personal defeat, a reminder of how critical it is to find effective ways to manage and heal from this invisible wound. As I've been delving into research on health supplements, I found that creatine could offer a glimmer of hope. Creatine supplementation, commonly known for its benefits in muscle performance, might also play a significant role in aiding the treatment of PTSD, alongside anxiety and depression. Here's what I've learned from recent studies: - Creatine and PTSD: An open-label study by Amital et al. (2006) found that creatine monohydrate might provide modest benefits in treatment-resistant PTSD cases, improving sleep, depressive symptoms, and PTSD symptomatology. - Brain Function and Creatine: Forbes et al. (2022) in their narrative review suggest that creatine could increase brain creatine content, potentially aiding cognitive function, depression, and recovery from traumatic brain injuries. Although more research is needed, there's a suggestion that creatine could be beneficial for those dealing with the aftermath of trauma. - Stress Recovery: A study on US Veterans showed that higher creatine concentrations in the anterior cingulate cortex (ACC) were associated with better recovery from traumatic stress (research paper on Creatine concentration in the ACC). This indicates that creatine might not just be a muscle supplement but also a neurochemical ally in the battle against PTSD. I share this not just for academic interest but from a place of deep personal concern. If this information can help even one person, then it's worth spreading. If you or someone you know is wrestling with PTSD, please consider the following:

Staying healthy during the holidays can be challenging, but with some planning, you can enjoy the festivities without compromising your well-being. Here are five effective ways: 1. Maintain a Balanced Diet - Focus on Portion Control: Indulge in holiday treats but keep portions moderate. - Prioritize Nutrient-Dense Foods: Load up on fruits, vegetables, lean proteins, and whole grains to balance out richer holiday fare. - Stay Hydrated: Drink plenty of water to prevent overeating and combat dehydration from salty foods or alcohol. 2. Stay Physically Active - Incorporate Movement Daily: Go for a brisk walk, attend a fitness class, or dance to holiday music. - Combine Fitness with Fun: Engage in seasonal activities like ice skating, hiking, or even a friendly snowball fight. - Set Realistic Goals: Aim to maintain your current fitness level rather than making significant changes during a busy season. 3. Manage Stress Levels - Practice Mindfulness: Take a few minutes each day for deep breathing, meditation, or journaling. - Prioritize Rest: Aim for 7–8 hours of sleep each night to keep your energy and mood stable. - Plan Ahead: Organize your schedule to avoid last-minute holiday rush and stress. 4. Set Boundaries Around Alcohol - Moderate Intake: Limit alcohol consumption to avoid overloading your system with empty calories and disrupting sleep. - Alternate Drinks: Between alcoholic beverages, opt for sparkling water or herbal tea. - Be Mindful: Sip slowly and savor the flavors, rather than drinking out of habit. 5. Prioritize Self-Care - Take Breaks: Step away from the hustle and bustle for some quiet time to recharge. - Say No When Necessary: Avoid overcommitting to events that might leave you feeling overwhelmed. - Schedule Health Check-ins: Keep up with regular medical appointments or self-monitor your health if you have ongoing concerns. By focusing on these strategies, you can navigate the holidays while prioritizing your health and well-being.

Thanksgiving is one of the best times to come together to celebrate our gratitude with friends and family. It also consists of lots of delicious food. I am going to share with you some Thanksgiving hacks I've learned to enjoy the day with family and friends, but avoid any setbacks. 1. The four days leading up, get to the gym or plan your training so we keep our metabolisms running smooth throughout the week 2. Drink lots and lots of water. Thanksgiving food is usually very salty and this will help filter out high salt content. 3. If time permits, get some activity in the morning of Thanksgiving and your body will be energized for the day! 4. This one day does not derail your progress. ENJOY this time and be present with the people you love. that is just as good enough for the soul as training and eating well. What are y'all doing for Thanksgiving? I am heading to Wisconsin to spend time with my dad and I am very excited! Enjoy the holiday and keep crushing it! Alex

If you've ever wondered about the best time to consume protein for muscle growth and improving body composition, you're not alone. A recent study by Wirth, Hillesheim, and Brennan (2020) analyzed the effects of protein intake timing on body composition and muscle function to find out if when you eat protein really matters as much as how much you consume. Here’s what they found and what it means for you! Key Findings: 1. Total Protein Intake is Key: The study emphasized that total protein intake (ideally 1.2–1.5 g/kg of body weight per day) was more significant than timing. Whether participants consumed protein before, after, or spaced out throughout the day, the gains in lean body mass (LBM) were similar across all groups. 2. Timing Doesn’t Make a Big Difference: Protein timing, such as before or after exercise, did not significantly affect LBM improvements or strength gains. The takeaway? Consuming enough protein each day is more impactful than the exact timing of each meal. 3. Protein + Resistance Training = Best Results: The study highlighted that combining resistance training with a high-protein diet is essential for muscle development, especially for beginners who are looking to make noticeable improvements in body composition. Practical Recommendation Based on the Results of the Study: - Daily Protein Goals: Aim for 1.2–1.5 g of protein per kg of your body weight every day. You can spread this out across meals to make it easier to reach your goal. - Consistency Over Timing: Don't stress too much about consuming protein at a specific time. Instead, ensure that you consistently reach your daily intake. - Pair Protein with Workouts: Engage in regular resistance training (like weightlifting or bodyweight exercises). This will maximize the muscle-boosting benefits of your protein intake and help you build strength more effectively. The science supports a simple approach: prioritize hitting your protein target and staying consistent with your workouts. Whether you're eating protein at breakfast, lunch, or dinner, what really matters is that you're fueling your body with what it needs to grow and recover.