Author: Pat Frank

How Your Body Uses Calories as Energy: Understanding BMR, NEAT, TEF, and EAT

Ever wonder where those calories you consume go? Whether you’re eating a protein-packed breakfast or sweating it out in the gym, your body is constantly using calories for various functions. The way your body uses energy can be broken down into four primary components: • Basal Metabolic Rate (BMR), • Non-Exercise Activity Thermogenesis (NEAT), • […]

Should You Work Out When You’re Sick? A Guide to Exercising (or Resting) During Cold and Flu Season 🤒

The colder months often bring holiday cheer, but they also usher in an uptick in colds, flu, and other illnesses. As a fitness enthusiast or someone committed to a regular exercise routine, you might wonder: Is it okay to work out when I’m under the weather? The answer isn’t always black and white, but there […]

Reignite Your Fitness Motivation: 10 Effective Strategies for Progress

The summer season is notorious for people putting their health and fitness on the back burner. A day off of the gym can turn into a few days, a week, a few weeks… you can see where I’m going with this. Derailment of any kind doesn’t mean all of your progress is lost. The best […]

How to become an Accountability Queen/King

Accountability is crucial for maintaining consistency in any health and fitness routine. Here are my top 5 ways to establish accountability and achieve your goals as soon as possible: 1. Set Clear, Measurable Goals: Define specific, achievable goals with clear timelines. Whether it’s losing a certain amount of weight, lifting a specific weight, or running […]

Start Your Day Right: 7 Delicious High-Protein Breakfast Recipes

Starting your day with a high-protein breakfast is one of the best ways to fuel your body, maintain energy levels, and support muscle building or healthy weight loss. Whether you’re looking to build muscle, lose weight, or simply stay full until lunch, these high-protein breakfast ideas will help you start your day off right. 1. […]