NUTRITION
Recipe Of The Week

2-Ingredient Protein Bagels
Approx Macros: Per bagel: 13g P/ 37g C/ 2g F

Ingredients:
-1 ⅔ cup (210 g) all purpose flour
-⅔ cup (180 g) Greek yogurt
-1 ½ tsp baking powder
- 1 tsp salt

For topping:
- 1 egg
- seeds, cinnamon/sugar, cheese, or toppings of choice

Directions:
1. Preheat oven to 375°F
2. In a large bowl, combine all purpose flour with baking powder and salt. Add Greek yogurt, then quickly stir until it comes to form a dough (add more flour if it is sticky or more Greek yogurt if the dough is too dry).
3. Transfer protein dough over a clean floured surface and knead to form a soft ball. Divide into 4 equal size pieces.
4. Roll each section of dough into roughly a 6 inch log, wrap around to form a bagel. Wash top with egg and add seeds, or topping of choice.
5. Bake 20-25 minutes until golden brown

FITNESS
Why You Should Carry Heavy S**T

When it comes to training, sometimes we want to do things that will make us the strongest, the skinniest, the fastest, etc. But what we REALLY want are exercises that make us better at our daily lives. Many times, we talk about wanting lifting to be something that actually translates into your everyday life; picking up your children, carrying groceries inside, being able to take the stairs or make your way through an airport on a timeline.

Heavy carries or Farmer’s carries as they're often called, are a great way to do this!

What Constitutes A “Heavy Carry?”

‍A “heavy carry” typically refers to utilizing dumbbells, kettlebells, barbells, or anything you’ve got, really (bucket carries, anyone?), to walk some distance while moving/holding said weight. The weight should be heavy relative to YOU, meaning this varies greatly from person to person, and can be progressed by increasing load, increasing time, or changing where you carry the load.  Here’s a few great reasons to include heavy carries!

‍A Farmer’s Carry or Heavy Carry is usually used to promote two main aspects of training: core strength and grip strength.

Core Strength: Learning how to move a heavy load from one place to another while keeping what we call “midline stabilization” strong, can be something that allows you to lift heavy in other movements pain free and with great form. Think--improving your squats and deadlifts, your overhead presses, etc. Your midline--think your trunk, has to be stable in order for you to perform movements without compromising your form. Without a strong midline, you will likely be limited in your ability to move more weight, and progress your training.

‍Grip Strength: Have you ever gone to lift a heavier weight on a movement and been limited due to your grip strength? Heavy carries can help improve your grip strength with essentially increasing endurance on your grip work, and under more load (again, this is why we want to progress this by both distance and by load!). This can help out with your pull focused movements; think deadlifts, pull-ups, RDLs. You will see a massive translation with this if you keep carries in your programming regularly!

‍How Do We Perform These In Training?

‍Traditional Farmer’s Carry: Holding two dumbbells or kettlebells, at your sides, and walk with shoulders back, glutes and core nice and tight. Think proper posture, and keeping your body from swaying back and forth with the weight.

‍Single Arm Farmer’s Carry: Like a Traditional Farmer’s Carry, but the weight is only on one side. This can be more challenging, just like a unilateral (single-sided) exercise, so start with a little lower weight than your traditional, and again, focus on not wavering due to the weight on one side. Think anti-rotation.

‍Overhead Carry (also called Waiter’s Carry), Single Arm or Dual: This is a tougher carry so again, start even lighter! Similar to your traditional carries, but in the overhead position. This can help improve shoulder stability along with that grip and midline stabilization. It is important with this type of carry to make sure your spine stays neutral versus arching due to load.

‍Goblet Carry: This variation has you holding a dumbbell or kettlebell in the goblet position at your chest. This helps improve that midline stability even more, and is helpful if you have issues with your chest falling during your squat patterns! It can also help improve your shoulder and arm endurance.

‍Front Rack Carry: Using two dumbbells or kettlebells (preferred), you will stand tall and walk with the weight in the front rack. This can help improve front rack stability and endurance, and build your shoulder stability in a lesser strained way than overhead carries.

‍Waiter’s/Farmer’s Carry or Crosswalk Carry: With one arm overhead and one arm at your side, you can work on a more advanced carry. Learning to do differing movements on alternating sides is not only great for the things discussed above, but it’s great for the mind, too!

Incorporating heavy farmer’s carries into your training is one of the most practical ways to build real-world strength. This exercise strengthens your grip, core, and upper body while improving overall stability and endurance—skills you’ll immediately feel when lugging heavy grocery bags from the car in one trip or carrying a wiggling toddler on one arm and a diaper bag on the other. By mimicking the challenges of carrying uneven loads, farmer’s carries prepare you for the physical demands of daily life, making you stronger, more balanced, and more resilient to injury.

HEALTH/WELLNESS
The Real Reason You’re Always Tired (and How to Fix It)

Feeling tired all the time?

You’re not alone—chronic fatigue is one of the most common complaints, and it often stems from a few overlooked causes. If you’re not in the newborn trenches like me, there are a handful of factors that may be causing your fatigue. Nutrient deficiencies, such as low levels of iron, vitamin D, or B12, can leave your body struggling to produce energy efficiently. Poor sleep habits, like inconsistent bedtimes or too much screen time before bed, disrupt your circadian rhythm and prevent deep, restorative sleep. Stress, both mental and physical, can further drain your energy reserves by keeping your nervous system in overdrive.

So, what can you do? Luckily, small changes can make a big difference…let’s take a look:

1. Optimize Your Nutrition

• Actionable Steps:

  • Get your iron, vitamin D, and B12 levels checked by your doctor.

  • Incorporate iron-rich foods like spinach, red meat, or lentils. Pair them with vitamin C-rich foods (like oranges or peppers) to enhance absorption.

  • Cook in a cast-iron pan.

  • For vitamin D, aim for 10–30 minutes of morning sunlight daily or consider a supplement.

  • Add more whole foods rich in B vitamins, such as eggs, dairy, leafy greens, and whole grains.

2. Improve Sleep Quality

• Actionable Steps:

  • Set a consistent bedtime and wake-up time, even on weekends.

  • Reduce blue light exposure 1–2 hours before bed by turning off screens or using blue light-blocking glasses.

  • Quit caffeine at least 6 hours before bed time.

  • Create a relaxing bedtime routine—read a book, stretch, or practice deep breathing.

  • Keep your bedroom cool (around 65°F), dark, and quiet for optimal sleep.

3. Manage Stress and Recharge

• Actionable Steps:

  • Practice mindfulness or meditation for 5–10 minutes daily using apps like Calm or Headspace.

  • Take short, intentional breaks during the day to reset, such as a quick walk outside or a few minutes of deep breathing.

  • Set boundaries with work and social commitments to prioritize self-care.

4. Stay Active

• Actionable Steps:

  • Incorporate moderate exercise 3–4 times a week.

  • Avoid overtraining, which can lead to burnout—prioritize rest days and adequate recovery.

  • Start small: even 10 minutes of movement daily can make a difference.

By addressing some or all of these areas you can set yourself up for the best days of your life. Start small—pick one area to focus on this week and build from there.

MINDSET
The Stop Sign Hack

Have you ever felt paralyzed by the negative thoughts inside your head?

"You’re not working hard enough these days…"
"There’s no way you’ll reach your weight loss goal this month…"
"You used to be so creative, look at you now…"
"You’re not meant to be a…"

I sure have.

In fact, the most hurtful things I hear about myself come from myself.

But over the years, I’ve learned exactly what to do when I think thoughts like this.

My process is simple:

• The thought pops into my head (you’re not working hard enough)

• I immediately think of a big, red Stop Sign

  and put the Stop Sign "over" the thought

• I choose a new thought and repeat it again and again. (I’m doing the best I can with what I have).

This is simple work, but it’s important work.

It’s also hard work.

Make yourself Better Today.