HOW TO AFFECT YOUR BODY WEIGHT: We use ENERGY BALANCE to affect a client’s body weight.  Remember, energy balance is how many calories you are eating verses how many you are burning.

HOW TO AFFECT YOUR MUSCLE TO FAT RATIO: We use MACRONUTRIENTS to affect their body composition (meaning their ratio of muscle to fat).  Remember, macronutrients are how much protein, carbohydrates and fat you get from each meal.

If you are just embarking on starting to watch what you eat, here is what you can expect as you begin the process.

Remember, if you decide to make a change you absolutely can! All you have to do is just start today! Share this with a friend who might be ready to begin!

by Jonathan & Blakley Fletcher

It can be a little daunting thinking about starting a workout regimen and often that fear leads people to avoid taking action.  So let’s talk about what you can expect and put those fears aside so you can start changing your health today.

Share this with a friend who might need a little nudge getting going. There is never a better time to start than right now, so let’s go!

Meet Bill. Bill is awesome. Bill was frustrated before he started working with us. Bill trusted us and has been consistent. Bill is still awesome, but no longer frustrated. Be like Bill.

by Blakley Fletcher

Growing up my mom would get her “information” from magazines (in lieu of the internet that we use these days). Around the table she would tell us a fact or two that she had learned and would use the term “they say” you should or shouldn’t do this or that. One of us would be just about to embark on something “they said” not to do and she would let us know their stance on the matter. It became a running joke in our family (since we usually didn’t like “their” advice) and we would say to her “who is they”?

So, "they” say eat real food. This is true. WE say eat real food… but why and how do I know if a food is good for me to eat?

by Jonathan and Blakley Fletcher

Taking control of your food can be a lasting change if you step into the plan with a sustainable approach.  Don’t go cold turkey!  Use the guidelines we discussed at our last nutrition seminar to master your nutrition.  Let’s start today! 

by Jonathan Fletcher

In the past, If something caused me pain during or after a workout I would typically stop what I was doing, immediately put ice on the affected area while simultaneously beginning to worry about all of the terrible things I may have just done to myself.  I would immobilize myself as much as possible to minimize the damage and take the maximum allowable dose of ibuprofen.  As I went about my life I would notice every little “feeling” in the affected area and start to worry about what was causing it.  Was I broken? Was there something messed up in there? Should I just continue to rest it? Should I take up yoga?

by Blakley Bonds

What is a de-load week and why do we do them? 

A de-load or back off week is a reduction in volume and intensity while still moving each day.  Move through your normal work cycle but with a reduction in volume and load. Most often this is done with about 60-70% of your normal load.

A de-load gives your body (and mind) a period to recover and rebuild and come back stronger. 

We cannot put a date on it and it happened within the past 5 years but one day Jonathan just started cooking… and I let him.

I’m not afraid to admit that he makes 99.99% of our food. And I love it.

We’ve had a few questions about how to bake chicken from clients so we thought this would be the perfect opportunity for him to also teach me.