Started this program before a few long trips for work and fun. In Europe now and tough keeping to a consistent workout while hoping around a lot and staying with family. Just focusing on eating meat as much as possible. Drinking water (in Europe they don't have free tap water. :*[. ) Decided to at least sit and stretch a tiny bit to regulate. Will come back and do sets of stretching and workouts between meeting.

This week's Coffee Chat we broke down the new USDA Dietary Guidelines, what actually changed, and how those updates compare to nutrition recommendations from other countries. We looked at: - The biggest shifts in the new U.S. guidelines - How other nations prioritize different foods based on culture, lifestyle, and availability - What these differences mean for your day‑to‑day eating habits If you missed it, you can watch the full recording here. Youtube: https://youtu.be/7R_Tr1opdBk

Are you still doing the same lunges?? The lunge is a fundamental movement pattern, super functional, and easy to create variations so Leg day never feels routine. Here are 8 Lunge variations to add variety, challenge, and control to your leg training. Youtube: https://youtube.com/shorts/gOWK72peNi4?feature=share Call Text or DM for help adding this to your training program. Coach BJ Director @ AA Studio CG Trainer Mobile: 469.256.8585

Carbs get blamed for weight gain, so a lot of people avoid them. The problem is that when you cut carbs too low, you show up to workouts tired, hungry, and frustrated. You feel slow, you can’t push as hard, and cravings hit later in the day. It’s not a discipline issue — it’s a fuel issue. Carbs are simply energy. All carbs break down into glucose, which your body uses to move, lift, and think. Simple carbs digest fast and give quick energy (fruit, honey, white rice). These work best 30–60 minutes before a workout. Complex carbs digest slower and give steady energy (oats, potatoes, whole grains). These work best 1.5–3 hours before a workout. When you use carbs at the right time, they help you perform better instead of feeling like something you need to avoid. Carbs aren’t the problem... not knowing how to use them is. Try timing your carbs before your workouts this week and notice how much better your energy feels.

Happy Saturday to all ambitiously average athletes! February 7th 2026, the Sketchers Hot Chocolate run will be in Dallas. Locals we have two opportunities to grow community fitness events: 1. Racers interested in registering for the 5k, 10k, or 15k. Sign up and pound pavement with other runners in the metroplex. Discount codes are available! 2. Volunteers! Camp Gladiator will run water station #1 and we are looking for volunteers to hand water out to all the racers - Cheering them along the way! I'll be there early to help setup. Unfortunately, that means Sunrise Sumo is cancelled that moring. DM if interested in joining the race or the water squad.