Macronutrients | Protein

Ahh yes, one of the most talked about macronutrients. Protein is probably one of the more popular topics of nutrition in the health and fitness space, and for a good reason. It’s essential for life, literally. Taking in an adequate amount on a daily basis will...
Macronutrients | What are They?

Macronutrients | What are They?

Macronutrients | What are they? Macronutrients, or “macros,” as they’re commonly referred to, are the 4 types of nutrients found in all foods. Not to be confused with micronutrients, which are vitamins and minerals, macros consist of protein, carbohydrates, fats, and...
Coaches Corner | Decision Making

Coaches Corner | Decision Making

As coaches, our job at the core is to develop our athletes. As performance coaches, our goal is to optimize strength, speed, power, etc. Sport coaches teach skills specific to the sport like throwing, tackling, plays, etc. Oftentimes, we get into coaching because we...
Only Pans | Homemade No Bake Protein Bars

Only Pans | Homemade No Bake Protein Bars

If you’re like me, it’s nothing to stop by the local gas station on your commute and snag a protein bar to hold you over. It’s only $2.50, right? Well if you’re also like me and want to try and prevent excess spending, give these a try. They...
Only Pans | Protein Banana Bread

Only Pans | Protein Banana Bread

You see those bananas that used to be fully yellow on your counter? Thinking about tossing them? Don’t! Block off 5 minutes to get the prep done and an hour for this to bake. You’ll thank me later. It’s worth noting tho make this based on your...
Only Pans | Pumpkin Spice Parfait

Only Pans | Pumpkin Spice Parfait

Fall is officially here. Football is back, archery SZN is in, it’s not 95 degrees on average, and people everywhere rejoice at Pumpkin Spice being stocked at their local grocery store and coffee shop. So let’s jump on the trend-train and add this to your...
Only Pans | Chicken Stir Fry w/ Steamed White Rice

Only Pans | Chicken Stir Fry w/ Steamed White Rice

Simple. Healthy. Easily Adjustable to fit your caloric needs. Ingredients 2-4 chicken breasts, cubed 2-4 veggies of choice, cut to your liking 1-2 tbsp minced garlic 1-2 tbsp olive / avocado oil Stir fry sauce (my personal recipe is below, but store bought is fine) My...
Deadlift 101 : Hip and Leg Torsion

Deadlift 101 : Hip and Leg Torsion

Leg and hip engagement prior to a lift can often be overlooked, and for good reason. A lot of us have a checklist to go through beforehand: The bar weight is even, check Belt is latched properly, check Have a favorite pump up song playing, check We step forward,...
Only Pans | Healthy Breakfast Burrito

Only Pans | Healthy Breakfast Burrito

Need a quick and easy go to for your first meals of the day? Check out these breakfast burritos. They can be made on Sunday with your other meals. Ingredients 1 tortilla, flavor of choice 1-2 eggs, scrambled 4-8 ounces ground turkey, 95% lean (more or less lean if you...