The Good Stuff — maryland

Thanksgiving is a day where all of us feel absolutely stuffed. Turkey, mashed potatoes, pumpkin pie and let's not forget the gravy. What do I do with all of these leftovers my mom forces me to take home? Some pointers I have used in the past: 1. Take the healthy options 2. Avoid taking a plate of dessert 3. Take only what you will use If you have leftovers focus on the healthy options you can use in your meal prep for the next few days. A few slices of turkey, maybe some ham or even roasted chicken depending on...

We all know food timing can be overwhelming and confusing but it doesn't have to be.  Food timing is important for feeling your best and fueling your workouts. The timing component comes down to your schedule and preferences when eating. A lot of it based off of how you feel throughout the day and may need to be adjusted over time.  For us, we like to keep it simple.  1. We always stick to breakfast, lunch and dinner. Some people prefer smaller meals throughout the day, but make sure you at least eat the three main meals. This will help you create...

Often times people come to us struggling to hit their protein numbers. Of course, no one usually struggles with their fat and carbohydrate numbers because those are the delicious macronutrient’s. Believe it or not, hitting protein numbers can easily be done by doing one or some of the following things…  Increase your protein portions at each meal: This is usually the first thing we suggest. For reference, one ounce of lean meat equals six grams of protein. If you add an ounce of meat to four meals, you have already added 24 grams of protein for the day! Do you...

One question I get repeatedly is what supplements can I take to improve my physique or perform better? And my answer is always- Is your nutrition on point? Do you drink enough water? Do you get enough sleep? Is your lifestyle truly in line with you goals or are you looking for a shortcut?  The point I’m trying to make is that supplements are SUPPLEMENTAL to all of the other lifestyle factors being in place. Without everything else listed above being dialed in supplements are a waste of money! So let's say you’ve got your nutrition spot on, you drink...