Whether your goal is to lose weight or just live a generally health life, everyone needs quality sleep. Its importance cannot be overstated! Personally, when I started really prioritizing my sleep, my quality of life improved drastically! Take a look at our sleep guide for some practical tips to improve your sleep!

Some of the most challenging situations to be in when you're trying to lose weight or improve body composition are those times when you feel like you're not in control of your nutrition (e.g. family/friend events, out at a restaurant, or a work event). At those times it's important to remember that, no matter what the social situation may be, YOU are in the driver's seat when deciding what to fuel your body with. This portion size guide can be helpful for those times when you're unable to weigh/measure your food and will help you take control of your nutrition!

The end of 2025 is approaching! For many people that means setting new goals for 2026. While I personally think "New Year's resolutions" are a little overrated, the New Year IS a great time to set some realistic goals to accomplish over the course of 2026. Take a look at our guide to help you set appropriate goals for yourself for next year!

Rarely will I tell an ex-college athlete that they should wake up earlier... Most of you I'm telling to actually get some sleep lol But with the clocks rolling back... We're getting less and less sunlight every day. So here's my best advice to improve your mood and energy in these short days: DISCLAIMER-These are GENERAL rules and do not work for everyone. Ask your coach which rules specifically fit for you (because there's a TON I'm not listing here) 1. Get small tasks done BEFORE work-You'll feel more productive, and have more flexibility to enjoy yourself after work. 2. Work out in the morning-I know, I know...you thought you were done with morning workouts. BUT it'll help you get more time back in the day, and make your evenings more free. You'll start the day more accomplished AND with more focus. 3. Cut caffeine-If you're dragging, and consistently finding yourself reaching for another hit of espresso or red bull...It's NOT helping. Remember caffeine isn't energy. It's just hiding how tired you are-and without the gauge, it's tough to know when you're truly recovering. I could go on and on about why caffeine isn't the move...but I think you get my point. 4. Electrolytes first thing in the morning-If you want to get rid of the brain fog, give it a shot. And last, but MOST importantly... If you're waiting for January 1st to start being healthier...you are WASTING your time. If you want to actually be successful once and for all with your health, start now. Stop putting it off. You'll be surprised with how much more can you can enjoy the holidays when you have better energy and confidence. You'll thank me later.