Creatine is the safest and most tested nutritional supplement on the market. When paired with a progressively overloaded strength training program, creatine can improve lean mass and overall athletic performance.

2023 came and went so quickly… Here’s what I’ve learned along the way

TLDR: Soreness should not be your main indicator of whether or not you had a good workout

If you feel like your progress in the gym is stagnating, make sure you’re implementing these tips for faster results!

Unpacking the age-old question: Is a calorie just a calorie? As always… it depends!

If I had let my goal weight run the show, I’d still be weak, tired, and food obsessed. It turns out that the healthiest version of yourself probably isn’t the smallest.

I want to meal prep BUT I’m busy VS. I want to meal prep AND I’m busy. The words you choose matter… read more to learn how!

Remember that the scale has nothing to do with your worth, your dedication, and it may not even be a great indicator of progress. But that doesn’t mean it’s not frustrating when it doesn’t cooperate. There are a TON of reasons why the scale weight will fluctuate, so the next time you feel defeated by the number you see, refer back to this list!

Change your habits change your life! These small changes to my daily routine have compounded and made a massive impact on my health and happiness!

It’s okay if you’re not ready to change your behaviors right now... behavior change is hard! Let’s dive in to the stages of change model and learn how to make progress wherever you’re currently at!

There is a very close reciprocal relationship between your habits and your identity. If your identity aligns with your behaviors, you’re much more likely to stay consistent.

You might be thinking “Carly… what can I possibly learn from my restrictive past?!” While I’m not advocating for a super rigid or restrictive approach, I’m still a big believer that there’s a learning opportunity implicit in every experience.

Just like muscle mass isn’t built overnight, you won’t lose it overnight either. Read more to learn about when to expect muscle loss and how to minimize it.

TLDR; you don’t have to track macros to reach your goals. There are infinitely many approaches depending on your lifestyle, starting point, and goals. Keep reading to learn about some alternative approaches that can help you develop nutritional awareness!

Should I track my food when going out to eat? And if I do want to track, how should I do that?

Squatting is a quintessential strength training movement that everyone should have in their tool box, but that doesn’t mean it’s easy to master. If you struggle with squat depth or squat mechanics in general… keep reading!

Both fiber intake and plant diversity are super important for gut health, immune function, vitamin and hormone production, and blood sugar regulation. So how much should I be eating and and how are plants and fiber even related?!

Frustrated that the scale isn’t reflecting the effort you feel like you’re putting in towards making body composition changes? Here are a few reasons why the scale might not be cooperating the way that you hoped!

We all know that we should probably be moving more throughout the day, but that doesn’t necessarily mean that we know how. Here are some practical tips for moving your body more throughout the day!

The goal of the post-workout meal is to replenish the energy stores that you lost while training and promote muscle protein synthesis. So what should you eat and when should you eat it?!