Big Rocks

When the start of a new year meets this era of information overload and is then topped off with the fact that anyone can say anything (even if there is no data or science to back it up) what can result is paralysis. You don't know who to trust and what to believe and what to do... so we stay stuck and do nothing. I love the big rock theory, especially when it comes to fitness and nutrition. Here are mine.

Every day...

Sleep 7-8 hours a night. It’s first for a reason. 

Drink ½ your bodyweight in ounces of water per day.

Prioritize eating protein and fiber at each meal.

Protein sources:

Eggs

Lean beef

Chicken

Turkey

Lean Pork

Wild Game (bison, venison, etc)

Fish

Cottage Cheese

Greek yogurt 

Fiber sources:

Raspberries

Blackberries

Avocado

Edamame

Beans

Oatmeal

Lentils

Pears

Apples

Eat fruits and veggies at each meal.

Prioritize strength training at least two times per week.

Make time for joy, fun, pleasure and peace. 

You are going to read and see and hear a lot of garbage about specific exercises, supplements, powders, diets and "hacks." There is so much noise out there, and most of it is nonsense, designed to prey on your insecurities and make money.

You are amazing as you are, but if you want to feel better all around, try being consistent with the list above.

We are here to support you, to steer you away from the liars and thieves, to help to provide clarity and truth in a noisy, messy world, and to cheer you on as you work to improve your whole incredible self.

Hi-Fives,

Christa