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Why You Should Hire A Personal Trainer
Having a personal trainer is one of the most effective ways to reach your fitness goals. Whether you are looking to lose weight, build muscle, or improve your overall health, a personal trainer can provide the expertise, motivation, and support you need to succeed. In this blog post, we will explore the benefits of having a personal trainer and why you should consider hiring one for yourself.
How Strength Training Improves Mental Health
Strength training is a form of exercise that focuses on building muscular strength and endurance through resistance and weight training. While it’s well-known for its physical benefits, such as increasing muscle mass and reducing the risk of chronic disease, strength training can also have a positive impact on mental health.
What Is Strength Training?
Strength training is a form of exercise that involves using resistance to build muscular strength and endurance. It is a popular form of exercise for athletes, fitness enthusiasts, and anyone looking to improve their physical health and fitness.
10 Steps To Stay Motivated At The Gym
Staying motivated to work out regularly can be a challenge, especially when you're tired, busy, or simply not in the mood to exercise. However, going to the gym or engaging in other physical activities regularly can have numerous benefits for your health, mood, and overall well-being. Here are some tips for staying motivated and committed to your gym routine:
Cannabis And Fitness, Should You Combine The Two?
Cannabis and fitness are two areas that are rapidly gaining popularity and interest, and with good reason. The combination of these two fields has the potential to offer a variety of health benefits and can help people achieve their fitness goals. In this blog, we will delve into the relationship between cannabis and fitness and explore how the two can work together to enhance overall health and wellness.
How To Incorporate Fitness Into Your Valentine's Day Plans
Valentine's Day is a time for love, appreciation, and celebrating the special people in our lives. But did you know that incorporating fitness into your Valentine's Day celebrations can also be a great way to strengthen your relationship and improve your overall health?
Green Machine Smoothie Bowl
Smoothies are a great way to bump up fiber each day. And we love fiber here at Brew Fitness Co.
How To Fall Asleep Faster
A couple months ago, I started seriously prioritizing my sleep and I’m a better person and my workouts have increased in intensity. Here’s what changed the game for me:
Tart Cherry Recovery Bowl

Tart Cherry Recovery Bowl

Tart cherries are full of antioxidants and that means they help reduce inflammation and accelerate exercise recovery.

Tart cherries are a natural source of melatonin (the hormone responsible for sleep) and may help regulate your sleep-wake cycle. Quality sleep is a key element in the formula for optimal recovery when it comes to both muscle building and fat loss.

13 Caffeine-Free Ways to Boost Energy

13 ways to get more energy so you can power through your workouts, feel more productive, and make the most of each day. No caffeine required.

Whether you’re trying to build muscle, burn fat, or just make it through the workday without pouring your second sixth cup of joe, energy is a big deal. 

We all have energy, but it can feel like the number of options you have to increase energy (drink more coffee, energy drinks like 5-hour energy, drink more coffee) is supremely outnumbered by the number of things that drain your energy. Not to mention, when you start loading up your caffeine intake, the downsides and side effects like jitters, headaches, and dependency, start to outweigh the benefits. In fact, in a paradoxical way, less caffeine makes the caffeine you drink more impactful.

That means finding healthy alternatives to boost energy doesn’t have to become a test of how many mg of caffeine you can tolerate before your body breaks down. In fact, if you’re focused on your wellness, rethinking the healthy alternatives to boost your energy can be life changing. 

And, the best part is that the healthy alternatives that give you the most energy have nothing to do with caffeine alternatives like ginseng, B vitamins, or antioxidants.

When you think of energy, it’s best to understand why you get drained. From work and a lack of sleep, to stress, decision making, and even your workouts, there’s no shortage of lifestyle variables that drain your battery. 

So, to help you power up when you need it most — or, ideally, before you hit empty — you need to find other lifestyle factors to naturally recharge. We found the best experts who know the tips that have endless health benefits, pulled studies, and found 13 ways to get more energy so you can power through your workouts, feel more productive, and make the most of each day. No caffeine required.   

Chocolate Chia Protein
The addition of chia seeds in this dessert increases fiber (keeps you feeling fuller longer) and omega-3 (heart-healthy).
Baked Eggs & Veggies
Baked Eggs & Veggies Ingredients 1/2 cup red onion, diced 1 red bell pepper, sliced thin 5 cups squash, cubed 6-8 cups collard greens, chopped 4 small sausage links, chopped 4 eggs 2 Tbsp feta Drizzle olive oil Fresh thyme...
Peaches and Greens Smoothie
Peaches and Greens Smoothie
Make-Ahead Instant Oatmeal Jars
Instant oatmeal packets are a godsend for busy mornings, but have you considered crafting your own instant oatmeal jars? By purchasing oatmeal, dried fruit and nuts in bulk, you can make your own version of instant oatmeal, and save money at the same time. Use adorable mason jars to portion out your meal, or some light zip-lock bags will also do the trick.
The Best Protein Pancake Recipe EVER: Bacon & Date Protein Pancakes

The Best Protein Pancake Recipe EVER: Bacon & Date Protein Pancakes

Don't settle for boring. This recipe will change how you look at protein pancakes. And: There's bacon. (You know you want bacon.)

How to Turn Plateau Into Progress

With his wedding just 6 months away, Brew Fitness Co. client Sam decided to get serious about fat loss. 

There’s nothing quite like a deadline to get your butt in gear. Sam was highly motivated, crushing gym workouts and diving into tracking his food (something that works well for him). 

But, after losing weight initially, Sam’s progress stalled…and stalled. The scale didn’t budge for almost 6 weeks. 

The funny thing? This isn’t abnormal. 

Gym Etiquette; Stop Saying “Sorry, I just got here”

After finishing up three different chest exercises - incline press, bench press and cable flys—I headed toward the chest press machine at my gym. Machine chest press is my final exercise, and hopping on the machine meant that I could wrap up my workout after a long day of work.

To no surprise, it was already taken by a gym-goer and their partner, as many of the machines typically are during peak times. So I decided to ask, “Excuse me, how many sets do you have left?” Usually, if the reply goes something like “I’ve got 30 minutes left” or “Ten more sets,” I'll bounce to another machine before returning. But the person on the chest press machine replied: “Sorry, I just got here.” Flustered, I just said “Okay,” and left.


Look, I get it. You know you’ll feel better if you work out. But maybe your alarm was extra-unwelcome this morning or you’ve had an exhausting day. And you know that with a little bit of a boost, you’re not just more likely to actually feel up to exercising — you’re also more likely to crush that workout.

And that makes a pre-workout pretty appealing, but that quick high comes with some serious lows you need to be aware of.


It’s def possible to have too much caffeine. On top of that, certain situations — like coffee on an empty stomach — can give caffeine a bad rap, even when it’s really the other things at play causing the problems. 

All this said, I’m pro caffeine, just in moderation. Too much caffeine is going to literally jack you up, especially consuming too much at one time. But how much is too much? I’ve got you.

How To Get Stronger As You Age

“It’s not the years, honey, it’s the mileage.” – Indiana Jones

Like Indy, you’ve lived a little. 

But, getting older doesn’t mean it’s time to sit on the sidelines. You don’t have to grow weaker and give up what you love. No matter how many miles are on the odometer, you can get older and stronger. 

And this strength can impact your healthy lifespan in powerful ways. As we’ll show you below, getting stronger is associated with better aging and mortality, stronger bones and heart, and improved quality of life. 

The best news? It’s never too late to add strength and experience the benefits of exercise. But if you want to stay fit (get in even better shape) as you age, you need to start thinking about your training differently. 

What To Do When You Can’t Sleep: 13 Great Tips

I know, I know. Everyone is telling you how important sleep is these days. Magazine articles guilt-trip you about how many hours you spend snoozing, news stories report on the number of traffic accidents caused by sleep-exhausted drivers.

But here’s the reality: most of us, at some point or another, will have a hard time getting enough sleep. Whether we’re just too busy to spend enough time in bed or stress causes us to toss and turn all night, no one is guaranteed a good night’s sleep every single night.

So we want to help you. We want to change the way you view sleep: not from a “shame on you if you’re not sleeping great” perspective, but a practical “let’s try to get as much of this stuff as possible” perspective. Try these helpful tools and clean up your sleep hygiene, such as a consistent sleep schedule and begin daytime habits that encourage sleep.

Here are our realistic tips for falling—and staying—asleep.