Author: Pat Frank

Alcohol and Athletic Performance: Finding Balance Between Enjoyment and Progress

When it comes to fitness and athletic performance, we tend to focus on training routines, nutrition plans, and recovery protocols. But one lifestyle factor that often gets overlooked is alcohol consumption. Whether you’re a weekend warrior, a recreational gym-goer, or a competitive athlete, understanding how alcohol affects your body can help you make more informed […]

Staying on Track: The Benefits of Keeping Up with Your Training While on Vacation 🏖️

When you’re on vacation, the temptation to ditch your training plan and fully dive into relaxation mode can be strong. While taking a break is important, keeping some level of fitness during your trip can actually enhance your experience. Not only does it help you stay on track with your goals, but staying active can […]

The Key to Longevity and Performance: Why a Well-Rounded Strength & Conditioning Program Matters

In the world of fitness, it’s easy to get caught up in current buzz: heavy lifts, HIIT sessions, or cardio-focused routines. But if your goal is long-term health, injury prevention, and all-around fitness/athleticism, you need a well-rounded strength and conditioning program. One that incorporates all the essential movement patterns we use in daily life and […]

The Role of Protein in Muscle Growth & Debunking Common Myths

Protein plays a crucial role in muscle growth and repair, which is why it’s so often emphasized in discussions about fitness and nutrition. From bodybuilders to casual gym-goers, many people focus on their protein intake, trying to maximize gains and recovery. However, there are numerous myths surrounding protein consumption, especially regarding timing, amounts, and the […]

Spring Check-in

Spring is the perfect time to refresh your training goals, eating habits, and embrace more nutritious foods to feel good and look good this Spring and Summer season. Here are some clean eating tips tailored for you this spring season: Aim to get your food locally, best option is your neighborhood farmers market! As spring […]

Goal Setting

HOW TO: Create a road map to anything you want. Setting goals is like plotting a course for your life you want—it gives you direction, purpose, and a sense of achievement. Below I’ve outlined the benefits of goal setting and why you should use this in your daily practice: 1. **Clarity**: Goals provide clarity about […]

The Basics of Counting Macros

Macronutrients, or “macros,” consist of proteins, carbs, and fats. You can think of them as the building blocks of food, and each of them serve a specific function in your body. This is why you’ll often hear the phrase, “Not all calories are created equal.” While each macro is important, eating too much or too […]