In this week's episode we talk about what it means to own your process and evolve into the person you see in your dreams. You know what I'm talking about; the vision you have of your greater self. Everything in your life is your fault and once you realize this and accept responsibility, you have the ability to become this greater self you've always dreamed of becoming. Buckle down and take notes. We're getting deeper on this one.

This week we take a deep look at all of the benefits of creatine. We go into the exercise performance benefits, brain function, who should take creatine, how it works in the body, and youths/teens using creatine. Creatine is the number one most studied supplement on the market. We hope that this episode will dispel any myths around this supplement and inform you based on some of the most common questions we get about it.

This week we discuss hiring a coach and what to expect when doing so. There are a lot of benefits to hiring an evidence based nutrition coach and we thought it would be a good idea to present some of the misconceptions around what value a coach should and will bring to you. If you're thinking about hiring a coach to help guide you on your journey then this episode is for you.

This week we talk about understanding your nutrition strategy and managing your expectations when it comes to habits, hormones, and results. It's very easy to make your hormones the scapegoat to your lack of progress but is it really your hormones? Find out in this weeks episode!

Next to water, protein is the most abundant component of the human body. It makes up our muscles, organs, hair, skin, and hormones amongst other things. This nutrient is essential and arguably the most important of the three major macronutrients. With all this being said, there is some controversy associated with protein and some misconceptions or outright myths. In this episode we discuss the top five myths surrounding protein and take a deep dive into where we are in the research on these topics.  

This week we're talking facts about fat loss. We go into CICO (calories in vs. calories out), macro nutrient distribution, and energy expenditure, and more. These are the fundamentals of energy balance and fat loss. If you're looking to shed some pounds, listen here!

Coach Julie Noyes spent 12 years in the United States Army where she found herself developing a passion for helping others achieve their best in physical fitness. After a twelve year career in the military she continues to refine her craft and educate herself so that she can mentor and empower women to live their best life. We hope this episode with this bad ass woman finds you well and empowers you to take on challenges and achieve results beyond your wildest expectations.

This week we talk about navigating travel and time with friends and loved ones while trying to reach your goals. It's important to put some perspective on what it means to stay on track while you're traveling or at a get together. You can enjoy yourself and still crush goals. Join us as we help you navigate barbecues, vacations, and nutrition on the go in this weeks episode.

This week we talk about the differences between nutrition for health, performance, and physique. It's important to align your training and nutrition with your goals to optimize results so we figured we'd give you some insight into how to capitalize on these goals.

This week is a very special episode because it marks our commitment to a full year of podcasting. With that being said we thought to celebrate with an episode on ten habits of highly successful gym goers. We couldn't have gotten to 52 episodes without developing some pretty solid habits and you can't be successful in your fitness journey without similar habits. So if you wanna know how to be successful, tune in.