Nutrition Basics

Recipe: Healthy Blueberry Muffins

"Diet without exercise will leave the body absent of shape and tone. Exercise without proper nutrition is counterproductive because for the body to repair itself" - Kwesi Keller

"This article will shed a little light on scheduling your time, finding ways to save money on food and supplements, convenient food preparation, and other little tricks to help you reach your goals a little easier." - Brad Borland, M.A., CSCS

"Maybe you’ve heard of the big craze with labels that read “sugar free” or “no sugar added”. Instead they use sugar alcohols which are a form of carbohydrate that add some sweetness to foods" - Brandan Fokken

Recipe: Banana Protein Waffles

"Make adjustments to your training, your timelines of your goals and above all, be creative" - Amy Jo Horvath - NPC Figure Competitor

"Holiday eating is one of those things that if not monitored can and will get the best of you" - Brandan Fokken

"Carb back loading: It’s not for everybody, but if you really struggle with your cheat meals this just might be the thing that gets you to the next level." - Jeremy Scott

"Healthy bulking is all about eating an excess of the right quality foods that will minimize fat gain, maximize muscle growth, while keeping your joints, heart, and metabolism functioning in tip top shape" - Brandan Fokken

"Chia seeds are about 20% protein. They are digested and absorbed very easily. This results in rapid transport to the tissue and utilization by the cells." - Brandan Fokken