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...
Everyone experiences stress to some level and some degree in their life. Stress wreaks havoc on our bodies and our minds. From weight gain to sleep issues, energy zaps and living ‘on edge’, stress can also cause our immune system to take a dive and contribute to long term issues lik...
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...
The pressure is always on when you’re an athlete. Whether its from yourself, your coach, your parent in the stands or social media. It can come from many sources, but when we apply that pressure to ourselves, then compare ourselves to others as an athlete, we can fall prey to things...
Here at The Swole Kitchen one of the biggest lifestyle habits that we work with clients on, whether we’re helping them with nutrition, training, or both, is drinking more water. It can be a difficult habit to get into, but once you do, your body responds tenfold, thanking you in return with pr...
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,...
Often times we forget that happiness tends to be a choice, and if we wish to have it, a choice we must make often. Most times we don’t get out of bed gleaming with happiness from head to toe. It’s something we have to remind ourselves of, that we have to cultivate, and that we have ...
As a nutrition coach, I see it all the time. We keep ourselves from truly succeeding because we have self sabotage behavior that creeps up and keeps us from our ultimate potential. Whether we recognize it or not, this self sabotage behavior can be rooted in a variety of things...
My university had this giant staircase outside of the gym. I’d see people out there just about every day, and at every time of day, running up and running back down. While I often looked at them in awe and kept on walking by, one day it I ended up searching online what are the benef...
