If you want to work toward your fitness and body composition goals, you will need to get your food on point.  I struggled for years with my diet and eating, mainly because I didn't know where to start.  Once I got some solid calorie and macronutrient goals, I was able...

So you started tracking your food.  You’re feeling like a rock star and you have some good momentum going towards your goals.  But your friends can’t see all your exquisitely planned and executed meals in your diary.  Here is how to share your food diary on MyFitnessPa...

This is a super fast way to meal prep your breakfasts for the week if you’re running short on time.  Plus they are super tasty and the added protein makes the waffles more filling than regular waffles.


For the Chocolate Waffle:

1 ½ cups of Kodiak Cakes Power C...

This is one of my favorite breakfast meal prep recipes.  It’s easy, simple, packed with protein, and super delicious.  It also has lots of potassium, vitamin c, and iron to help you get in all of your micronutrients too.


3 medium russet potatoes

2 tablesp...


  • 2 cups rolled oats

  • 1 cup natural peanut butter

  • ½ cup honey

  • ½ cup dark chocolate chips

  • 4 Tablespoons ground golden flax seed

  • 4 Tablespoons chia seeds

  • 6 Tablespoons of vanilla or chocolate flavored protein powder



The shoulder is an incredibly mobile joint but is also quite prone to injuries.  One of the many ailments of the shoulder includes shoulder impingement syndrome (SIS).  Some nicknames for SIS include the painful arc or swimmer’s shoulder (Anderson and Parr, 2009, p. 41...

Plantar fasciitis is the most common hindfoot problem in runners affecting about 10% of the running population (Anderson and Parr, 2009, p.672).   Whether you like to run long distances, high intensity intervals, or something in between, plantar fasciitis can stop you...

The hamstrings are the most frequently strained muscles in the body (Anderson and Parr, 2009, p.547).  The hamstrings are strained when rapid or ballistic contractions overload the muscle and a tear occurs within the hamstring muscles, the muscle fascia, or tendons....

The knee takes a lot stress from the body due to running, squatting, lunging, and jumping.  While running and walking a person’s knee can bear loads of three to four times their bodyweight (Anderson and Parr, 2009, p.574).  The knee is also subject to a lot of torque f...

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