The biggest thing I hear from beginning clients is how hard it is to hit your protein goal, especially if you’ve already hit your carb and fat macros. If you struggle with this, you’re not the only one and believe me when...
If you’ve tried getting yourself to eat healthy you know how much of a challenge it can be. You have years of built-up habits and behaviors that you have to work through, not to mention the task of figuring out how much’ ...
The Keto diet is a trendy and popular for people who are looking to lose weight and try something new. However, this diet is extremely restrictive, cutting out carbohydrates to very low levels and using a high fat and high protein diet to fuel the body. In doing so, the Keto ...
Iron isn’t exactly the first thing people think about when they reflect on their health. Yet over 10 million people in the United States alone have iron levels that are in the low category. To take it a step further, over 5 million people in the US are diagnosed with iron levels so ...
Nothing is worse feeling than trying to lose weight and you end up stepping on the scale for a check in only to see that you’ve gained weight. UGH. Talk about disappointing. Then the feelings and thoughts creep in telling you that you need to restrict more, stop going out to see fri...
One of the most common questions about Whole30 are the Whole30 rules for the program. Yes, you’re going to be going on a diet and even more so a cleanse for 30 days, but in order to be successful at the challenge you’re going to need to do a little more than just eat whole foods.
Breakfast doesn’t have to be boring and drab. It also doesn’t have to take a ton of time, and with these egg muffins that you can make ahead for your busy week, your meal prep game is certainly going to level up. Packed with vegetables like green onions, red peppers, and artichoke h...
Fiber is easily the most overlooked and underrated carbohydrate in our modern day diets. With an abundance of processed foods, fast foods, and a lack of cooking skills, the fiber we need to digest, absorb, and excrete our food is often not to be found. And if it is? It’s often in mu...
We realize that different people have different goals. When it comes to your meal plan, we believe it should be completely customized to you, your lifestyle, and the foods that you love, not the foods that you don’t. Inst...
You’ve probably heard of ‘BMR’ being tossed around when talking about calories and what your body needs to lose, gain, or maintain weight. However, you probably don’t know much about it, and chances are if you’re here reading this, you’ve wondered to yourself ‘what’s my BMR’ and may...
If you're a pumpkin lover like myself then you're going to love this pumpkin bars with cream cheese frosting recipe. Here at TSK we're all about enjoying our food, working on our goals, crushing PRs and getting to the next level. However,...
You’re already going to be nervous enough for competition day and the last thing you need to do is forget to eat, let alone try to eat, and not know what to eat before a CrossFit Competition. You need fuel and glycogen for your muscles and for your body to pro...