Sunday MEAL PREP!

It's meal prep day, and we wanted to share with you what was on the menu. I'll admit, I am TERRIBLE at following recipes, and even if I do follow a recipe, you can ask Shane or Adda, I typically am changing things, not measuring, and adding my "spin" on it. But, what I've done is found some similar recipes to what we made, in case you need some inspiration going into your week. Have fun with meal prep. Try new things. Sometimes mine work, and sometimes they don't, but I am always up for trying new flavors, combinations, and seeing what happens!

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4 Ways Your Environment Impacts Your Health

So many factors play a role in the success of someone working to achieve a set goal but not many factors can impact someone's progress like their environment. Below are 4 ways that your environment can make or break a strong routine and a few ways to improve in order to see continual success in your work.

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Eating in Season

Something we love is trying to eat "in season." We've put together a quick guide for you for trying to eat in season with fresh produce!

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31 Ways to Get Back On Track And Stay Motivated In February

It's February. How are you doing with your goals? Life hit. Time was tight. Goals fell down the line a little bit and that's OK! You are still you and time is still available. Here are 31 ways to get back on track or improve your results in February. Use the next 28 days to move forward and realize how important your goals are. Pick 3-5 of these things and make them daily practices for you and never forget that simple isn't necessarily easier.

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Always Move Well

In one way or another we all want to perform better in the gym. Maybe it’s a weight loss goal, a target weight on your back squat, or an improved score on your favorite workout. Realizing that these are all performance goals is important because in realizing that you can now start to look for the things that will give you the biggest results possible. Most things won’t move the needle a ton. A large majority of supplements on the market, the newest recovery tools, and anything else labeled as “next level” or “total game changer!” will all promise amazing results but typically end up being more of a strain on your wallet than anything else. The problem is that most of what you see around you leads you to think that the things I just mentioned are the biggest and best available resources for you when in reality they are simply tools that may slightly increase your performance but will more than likely under deliver on the promises made. So what does create results?

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Strengthening Your Pull-up Helps Everything Else

Pull-ups, while simple, are one of the most singularly effective training tools. As such, they show up across the majority of training programs and fitness communities in one form or another.  Being able to repeatedly pull our own bodies against gravity and win is a pretty cool party trick, but more importantly, our capacity to do so helps us maximize our potential and minimize our risk of injury across a variety of other movements.

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From Insecure To Passionate

Hello! My name is Dylan Craze and I am the new guy (intern) whom most of you all have seen walking around here lately. I want to take some time to write a little bit about who I am. My hope for this blog is to be open about myself as an individual, a coach, and someone who desires to help others reach their goals. So, where to start? I grew up here in Knoxville in the town of Farragut, I tried many sports growing up, ran around outside (a ton…), and did what most kids likely did, just be a kid. Growing older I didn’t continue my journey in sports, I actually became very lazy, and as a product put on quite a bit of weight. This provided some challenges especially as I got older. I developed a lot of insecurities about my body, was embarrassed to wear tight fitted clothing, and to be honest didn’t like taking my shirt off when I went to the neighborhood pool.

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