How Much Protein Do You Need?

Send us a textShowing up is the first step, but it’s not enough. In this episode, we break down what it really means to train with intent. From tracking your workouts and nutrition to holding yourself accountable outside the gym, progress comes from effort, not attendance. If you’ve been consistent but not seeing results, this episode will show you exactly what you’re missing.

Send us a textIf you’re new to working out, figuring out how much protein you actually need can be confusing. In this episode, we break down the science behind protein intake, how much you should aim for, when to eat it, and how it supports muscle growth and recovery. Whether your goal is to lose fat, build lean muscle, or just feel stronger, this episode gives you a simple blueprint to fuel your progress without overcomplicating it.

Send us a textIn this episode, we talk about the power of saying no — not just to junk food, but to the urges that pull you off track. Binge eating isn’t about hunger; it’s about habits, emotions, and control. Learn how to build discipline, recognize triggers, and take back ownership of your choices. One decision at a time, you can change your relationship with food and your body.

Send us a textIn this episode, we break down whether your morning coffee is actually helping or hurting your fitness goals. From energy and focus to fat loss and recovery, learn how caffeine impacts your workouts, sleep, and overall transformation. If you’ve ever wondered whether coffee gives you an edge, or just a crash, this one’s for you.

Send us a textDiscipline isn’t built by what you say yes to, it’s built by what you refuse. In this episode, we dive into the power of saying no, to food temptations, late-night cravings, and even the people who pull you off track. You’ll learn how setting boundaries strengthens your mindset, protects your progress, and keeps you aligned with your goals long after motivation fades

Send us a textAging is something we all experience, but what’s really going on inside your body as the years pass? In this episode, we break down how your metabolism, hormones, muscle mass, and recovery change with age and what you can do to stay strong, mobile, and injury-free. Whether you’re in your 20s, 30s, or beyond, you’ll learn practical tips to fight back against time and train smarter, not harder.

Send us a textIs having breakfast the reason you're unable to lose any weight? Or is there more to the story here? Let's find out!

Send us a textNow on the other side ofd the coin, there's a lot of pros to flexing your discipline muscles and committing to changing your activity, diet and recovery!

Send us a textI don't want to scare anyone off from changing their body but it always helps to be realistic and aware of the things that will change as you journey through your physical and mental transformation!

Send us a textThe best way to stay consistent in the gym is to avoid picking up nagging injuries along the way! Here are some ways you can optimize your body to give it 110% every time you show up and put yourself in risky situations.