It's that time of year 

I've been down and out for the past week or so and decided to update my Sick Protocol Guide with the foods, supplements, and other things that have helped me manage/fight it off as best as possible.

If your energy sucks during your workouts or you feel like you tap out mid-way through…might be time to start paying closer attention to your meal timing and nutrition around your training sessions ‍

This is an example of a pre-workout "snack" I'll consume about 45...

Simplicity = Long Term Satisfaction

When you ‘train’ your body and mind to crave simple (and nutritious) meals, you will always feel satisfied! And when you learn to prepare your food in a way that supports your goals, life just becomes so much easier

The more elaborate and...

The primary goals of your post-workout meal are to:

• calm the nervous system AKA stress response from training
• get into a parasympathetic state (rest and digest mode)
• kick start the recovery process
• stimulate protein synthesis (making new proteins) and avoid a catabolic state (break down)

Post...

Scales lie. That's just the way it is. What should be an objective metric is often inaccurate, difficult to decipher, and not directly correlated with your progress.

In general, the scale is probably my least favorite tool to track progress.

BUT, I do think it has its place when...

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Find Ashleigh VanHouten on Instagram @themusclemaven and subscribe to her podcast Muscle Maven Radio

In this episode, we dive into common questions surrounding sweeteners, how to improve digestion,...

In the last post, we chatted all about tracking macros and why it can be beneficial in helping you reach your goals.

Quick recap on why tracking your food can be helpful:

• Creates structure, direction, and ultimately more control
• Makes you aware of your eating habits and how those habits...

I get this question A LOT...

Do I need to track macros to lose weight?

First of all, what are macros?

Macros, short for macronutrients, are the carbs, fats, and protein that make up food and provide energy for our bodies.

Breakdown:

• 1g Protein = 4 calories
• 1g Carb = 4 calories
• 1g Fat = 9...