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22 Oct

Sleepy Time Calculator

  • In Training
Use this Calculator To track when you should go to bed and wake up for the proper 90 minute sleep cycle and Peak Performance!
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22 Oct

The 4 Most Important Things You Need to Know About Flexible Dieting

  • In Flex Dieting
This article is re-posted from Evidence Magazine  Letting yourself enjoy your favorite foods in moderation, like my Boston Cream Pie Cupcakes, will help you reach your long-term fat loss goals. You’re willing to suffer. You want to be lean yesterday, and you’re
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10 Oct

Gluten-Free Ideas

  • In Gluten Free
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09 Oct

High Quality Food List

  • In Macros
Flexible Dieting is structured so that you can enjoy some of the foods you enjoy on a daily basis. You will need to be aware of what you are eating and how you dine out. I don’t like to tell people
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09 Oct

High Fiber List

  • In Maintenance
How to add more delicious fiber sources: Fiber sources Ole Tortilla Oatmeal Old fashioned Butternut squash Natures own bagels Old fashioned oats 94% fat free Smart pop popcorn (big bags) 94% fat free ACT popcorn (big bags) Rosarita no fat
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09 Oct

Foods Flex Options

  • In Flex Dieting, Macros
Foods Flex Options 2015 Updated Food List (suggested food items) Carbs (FIBER SOURCES) (MOSTLY COMPLEX CARBS, SOME SIMPLE CARBS) (LOW TO MODERATE FAT) Nature’s Own Bagels (Whole wheat) Old Fashioned Oats Steel Cut Oats Tortilla / Ole or higher
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09 Oct

Warning Signs of Overtraining

  • In Training
Common Warning Signs and Symptoms of Overtraining Syndrome Washed-out feeling, tired, drained, lack of energy Mild leg soreness, general aches and pains Pain in muscles and joints Sudden drop in performance Insomnia Headaches Decreased immunity (increased number of colds,
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07 Oct

Fruits

  • In Macros
Some incredible healthy fruits for you
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04 Oct

Squats & Espresso Podcast

  • In Podcast
Nutrition coach Kelli Michelle joins us this week to discuss: Macro and nutrition coaching for elite athletes Why dudes require more supervision when it comes to data tracking Why the general population needs to get familiar with Macro tracking
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03 Oct

Sleep Strategies for Athletes

  • In Maintenance
4 Sleep Strategies for Athletes by Josh Heenan | 04/08/15 Here’s what you need to know… Athletes who sleep less than 8 hours a night have 1.7 times greater risk of getting injured. Getting inadequate sleep increases reaction time, decreases accuracy, and
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Autoimmune Carbohydrades Coaches Cortisol Control diabetes Eating Out Fats Fiber Fruits Goal Setting habits Holidays Hormones Inflammation Macros Non-Meat Nutrition Performance Plateau Protein Protein Sources Recipes resolutions Sleep Thanksgiving Travel Weight Loss

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