By Coach Carrie Empowering Women Through Strength Training: Building muscle and maintaining bone health are crucial aspects of fitness that strength training addresses effectively. This blog will delve into why strength training is essential for women and how it can transform your health and well-being. The Importance of Muscle …
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What is a health coach and how can they help you? Learn more! What is a Health Coach? A Health Coach is a trained professional who becomes your accountability partner and source of information during a journey of change. They utilize motivational interviewing, SMART goals, and knowledge of the stages of change to lead clients……
How much Protein do I need? By Michael Smallwood First – What is protein? Why do we need it? Protein is made of amino acids. There are over 200 different amino acids in nature. Our bodies need 20 to function properly. Of those 20, 9 are essential, meaning our body can not synthesize them and……
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By Emily Rutherford Eat More Protein – Small Changes to Increase Your Protein Intake Eat More Protein Most of us know how important including protein in our meals is, in fact, I encourage people to make sure it’s part of every meal, including snacks. But many of us still struggle to make that happen. So……
Portobello Pizza. If you have been following along with our nutrition challenge, you have been trying to increase the amount of vegetables you are consuming. Here is a great recipe to help! Portobello Pizza! By: Emily Rutherford When you’re changing your eating habits, having fun recipes to help you cut back on less healthy fo…
Do young athletes need supplements? We answer the question. After Food If a youth athlete is eating three meals a day, everyday, then we can discuss supplements. This article is discussing youth athletes 13+ and supplementation. The first supplement that we would recommend is creatine. The most researched supplement on the…
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Why do I need a nutrition coach? With a plethora of free online content, user friendly apps and the recent introduction of AI coaching why would I need to hire a real life human to help me with my nutrition? Is a nutrition coach necessary? Here are a few ways OC’s experienced & certified nutrition……
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Healthy eating while traveling can seem daunting. Check out these helpful tips and tricks. By Emily Rutherford Healthy Eating while traveling In less than 24 hours my family will be headed out on our first vacation since we added my son to the mix. Traveling with a toddler is hard enough, but eating healthy while……
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What is protein and why should you be eating it with every meal. By Emily Rutherford Protein Protein is one of the three main nutrients found in food that the body needs in large amounts, as it is essential to the functionality of the body. Our bodies are able to make some proteins on their……
Dark Chocolate Sweet Potato Brownies By: Emily Rutherford After our CrossFit Open potluck last week I got a lot of requests for this brownie recipe. While I can’t take credit for the recipe, I am more than happy to share, as it comes from my favorite local cookbook author Elyse Kopecky. You may think it’s……
