LISS vs. HIIT Cardio

LISS vs. HIIT Cardio

Cardio. It’s the infamous term that some people look forward to, and others roll their eyes at. You know what, I get it. It can be boring, tedious, uncomfortable, and time consuming (clearly I have my own opinions). However, the benefits you get from it are...

Strength Training | The Benefits

Strength Training is arguably the best way to exercise with the exception of walking. The water can get a little muddy regarding how the body will respond, though. Many people have heard the myth lifting heavy will make you “bulky” or “too...

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...