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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.

STEER CLEAR OF PRE-WORKOUT! HERE’S WHY

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.

HOW MUCH CAFFEINE IS TOO MUCH?

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.

The Illusion of Commitment

It’s easy to commit to anything. It’s something few people are willing to admit. Because it’s not the commitment that matters.

You can commit to a workout program or a diet, and begin with the best intentions.  

But, what do you owe those plans?....

HOW OFTEN SHOULD YOU EAT A DAY? MYTHS & FACTS ABOUT MEAL FREQUENCY

Can you trust your hunger or should you schedule your meals?

You may have heard that eating 6 small meals per day will boost your metabolism and help you lose weight. Or maybe the exact opposite – that fasting is great for weight loss.  

There is a lot of confusion about meal frequency in the health and fitness industry.

But don’t worry – there’s one rule to rule them all.

The Different Forms of Whey Protein And What’s Best For You

Is all protein made equally? And, why are there so many different forms of whey protein?

I thought I knew the answers to these questions, but with a lot of research, I quickly learned that there’s a dark side of the supplement industry that has nothing to do with illegal ingredients or dangerous products.

In many cases, the “good” supplements you take might not be giving your body what you think. That’s because different types of whey proteins might make a difference in absorption.

And, more importantly, the number of loopholes on supplement labeling makes it almost too easy for supplement companies to lie about what’s on the label.

In the last 10 years, research shows that health officials have issued almost 800 warnings to dietary supplements containing dangerous ingredients. And, in nearly every case (98%), the USDA found that the ingredients in question were nowhere on the label.

If you want to make sure the label you’re reading is accurate, make sure you’re taking a product that has a third-party certification. Good options include NSF Certified for Sport, Informed Sport, and BSCG.

If there’s no third-party certification, just know that means no one has validated that what it says on the label is actually in the product.

Beyond smoke and mirrors on your protein label, here’s what you need to know about choosing between different protein powders and how to find the best whey protein for your needs and hard-earned money.

Helpful Tips When You’re Struggling With Fitness Motivation

Reasons You Might Feel Unmotivated & How to Overcome Them

One of the best places to start when you’re struggling with motivation to exercise, is to try to figure out why that is. There could be a multitude of reasons, but I’ve got a few common ones to share with you, and some simple ways to help you get moving again.

HOW TO MOTIVATE YOURSELF TO MOVE:

I think one of the most important things to consider when related to stress, is that you need to listen to your body. Exercise itself can be a stress on the body, so ease yourself back in gradually, gently and don’t pressure yourself.

If you don’t feel comfortable returning to gyms yet, workout at home with our custom coaching (online coaching) or head outside for a run or a cycle.

Try long walks on the weekend, morning meditations or yoga to build some strength.

9 Resistance Band Exercises for Beginners That’ll Totally Kick Your Butt (and Arms, and Abs)
The pros of working out at home include not having to commute or comb your hair to squeeze a sweat session in during the day. Exercising at home can also be more cost-effective: Online memberships go for about the price of a fancy smoothie. The only con is that, chances are, your home lacks all the fancy (or at least large) equipment you can find at the gym. Resistance bands, however, solve that problem—especially if you're a beginner fitness enthusiast.

They come in a variety of lengths, difficulties—light, medium, heavy, extra-heavy—colors, and shapes. You can do a variety of exercises using resistance bands such as bicep curls, shoulder press, chest press, squats, and many more. In other words, an affordable resistance band is pretty much all you need to mimic the movements of any piece of gym equipment at home and get a full body workout.

If you're a newbie who wants to give resistance band exercises a try, keep reading to learn the benefits of it, nine beginner-friendly moves, and tips on how to make the most out of your practice.

7 Weight-Loss Tips For A Busy Schedule

Losing weight isn’t easy, but it’s one of the most commonly cited health and fitness goals. A survey found 51% of Americans hope to lose weight in 2022. But between balancing work, family, kids’ schedules and social obligations with a real need for rest, it can be difficult to lose weight, let alone keep it off.

It seems like no matter where or when, we all get busy, and when that happens, often our weight-loss goals fall from number 1 to off the list entirely. But there are strategies to keep your eating and exercise on track.

I think one of the critical points is to not make other things and people a priority over self-care. Recognize your health is paramount to all facets of your life, and know you will be better at your job and relationships when you feel your best. 

3 Metabolism-Boosting Micronutrients For Weight Loss

When it comes to boosting your metabolism, every grocery or drug store carries plenty of weight-loss supplements that make bold claims, but there’s a better place to direct your shopping cart: the produce section.

Focusing on whole foods like vegetables and fruits can provide the types of vitamins and minerals that are helpful for weight loss, with the added benefit of getting fiber and antioxidants.

When deciding what to pick, some options are especially potent for metabolism-boosting micronutrients. Consider these choices on your next shopping trip: