A Guide to D-Aspartic Acid (DAA)
D-aspartic acid (DAA) is an amino acid found organically in the human body and in certain foods. DAA is known to have a role in the neuroendocrine system, especially in the production of male sex hormones and growth factors such as testosterone, growth hormone (GH), and insulin-like growth factor 1 (IGF-1). Because of the potential…
High Protein Enchiladas
3 Low Carb or High Protein Tortillas 4oz Lean Ground Beef ¼ cup Black Beans, drained and rinsed ¼ cup red or green enchilada sauce 2 tbsp diced green chiles ¼ cup low fat Mexican blend shredded cheese Salt and pepper Directions Preheat oven to 350 degrees. Brown ground beef in a skillet on medium.…
Cheeseburger Omelette
2 large eggs ½ cup egg whites 4oz lean ground beef or turkey ¼ cup tomatoes, sliced or cubed 2 tbsp reduced fat shredded cheddar cheese Optional Toppings: ketchup, salt, pepper, pickles, chives, etc. Directions Whisk together eggs and whites. Add egg mix to preheated medium heat skillet and cover. Cook until desired doneness. Usually…
Chicken Burrito Bowl
For the Rice 2 cups white rice, cooked Lime 2 tbsp cilantro For the Chicken 12 oz chicken breast Mexican seasoning For the Bowl 1/3 cup black beans ½ cup fresh salsa ¼ cup guacamole ¼ cup corn ¼ nonfat Greek yogurt ¼ cup shredded cheddar cheese 1 cup shredded lettuce Rice: After the rice…
The Challenge to Be Better
Are you up for the challenge? It’s simple. Be better than you are right now in one full year. It’s important for you to commit to a whole year of change and progression. What should you be better at in one year? Everything. Your health, fitness, athletic performance, nutrition, and confidence should all improve. Look…
Vegan Protein for Athletes
More and more people are switching to vegan and vegetarian lifestyles. Does that mean your fit life will suffer from nutritional deficits? It can, but if you plan carefully, it doesn’t have to suffer. Athletes need a higher amount of protein than the average person. Knowing what your vegan protein sources are and how they…
Hydration 101: Water at the Gym
Water is essential for human life. Water is necessary for bodily processes such as transporting glucose and oxygen, helping with digestion, removing waste and biproducts, regulating body temperature, and even making up part of your brain, blood, muscles, and bones. Studies show that more than 40% of fitness enthusiasts are partially dehydrated during workouts. Knowing…
Supporting Your Immune System
Health and fitness are more than just working out and eating well. It also includes sleep and stress management as well as immune support. A healthy mind and healthy body work are necessary if you want to stay in shape. So, let’s talk about supporting your immune system. Supplements are a great way to help…
50 Short and Sweet Muscle Building Tips
Fifty short tips to keep in mind on workouts, exercises, nutrition, and supplements. These are meant to be simple do’s and don’ts – there are exceptions to every rule. For more information, read more in-depth articles available on learn.stsfit.com. Compound exercises are great for growth. Squats and deadlifts are the best exercises for bodybuilders. Learn…
Foods to Create Your Own Successful Nutrition Plan
There are three main goals of creating a nutrition plan that works. One, to create an eating program that we can enjoy eating. Two, to control calories as needed by our fitness load. Three, to create a program that we will stick to for longer periods of time. Eating a wide variety of food that…
Gift Guide for the Bodybuilder in Your Life
Christmas is right around the corner, and it’s time to think about gifts for the bodybuilders in your life. Whether they’re competing in physique or fitness, find them a gift they’ll love. Fitness items are something that they’ll use over and over again! By gifting them something they can use in the gym, you’re also…
Homemade Pre-Workout Recipes
The cost of supplements can quickly add up when you combine protein, pre-workout, mixes, and more. When your priority is your health and fitness, these supplements made a big difference. That doesn’t mean you can’t find ways to save a little here and there. So, let’s talk about homemade pre-workout recipes. The goal of many…
High Protein Recipes
Eating clean with protein heavy recipes can seem daunting, especially if you’ve never done it before! Don’t worry – there are plenty of protein rich recipes that take a reasonable amount of time to make that you will love making and eating. From breakfast to dessert, there’s something for everyone. Protein Crepes ½ cup Egg…
Creatine 101: What You Need to Know
What is creatine on a scientific level? Creatine monohydrate is a nitrogen-containing compound that is a “non-protein.” Organically, it can be eaten in the form of meat and fish or formed in the body from amino acids. Creatine has two forms in the body: free form creatine and phosphocreatine. Phosphocreatine is a part of how…
Recipes & Tips for a Healthy Labor Day Weekend
Labor Day Recipes Grilled Veggie Kabobs Cut your favorite veggies into half inch cubes. Examples include bell peppers, onions, cherry tomatoes, zucchini, and yellow squash. Skewer together. In a separate bowl, mix olive oil, balsamic vinegar, dried oregano, garlic powder, and salt and pepper. Coat the veggies and grill for 10-15 minutes, flipping halfway. Brush…
Muscle Building Supplements for Women
Supplements can be confusing. There are many, many types and brands and forms of supplements, so it can be easy to get overwhelmed. Women especially can be intimidated by supplements in general, but even more so muscle building supplements. Many women prefer to stay lean and toned without being bulky, so muscle building can come…
Clean Eating 101
Clean eating is a diet plan that simply asks you to eat whole, natural foods. The core of this plan is avoiding processed and refined foods and artificial ingredients as well as alcohol, soda, and fruit juice. All of the foods should be real and natural without all of the synthetic ingredients found in many…
Dropping Water Weight
If you’re working out and working hard but aren’t seeing the definition you want, water retention might be the problem. There are many things that can cause bloating: supplements, sodium-rich diets, and dehydration. Your body fat has to be pretty low for water weight to make a difference in how you look. If you feel…
Let’s Talk About the Keto Diet
Keto is a diet that forces your body into a state of ketosis. Ketosis means that ketone levels are high, which start to break down fat to fuel normal functions instead of energy from food calories. A ketone is a byproduct of turning fatty acids into fuel. Benefits of Keto Ketosis increases the body’s ability…
Homemade Oatmeal Protein Pie
This quick, 20-minute recipe makes three oatmeal pies that are delicious and keep you full. It has a full 22g of protein and only 293 calories. So, if you’re looking for a sweet snack to satisfy those sweet treat cravings, this recipe is tasty and fulfilling! Oatmeal Cookies ½ cup old-fashioned oats ¼ cup whole-wheat…
Why You Need to Know About Starvation Mode
What is starvation mode? Starvation mode is the idea that when you cut your calories too low, your body starts hanging on to those calories to create energy instead of burning them. This means that even when you think you’re working hard, you end up keeping weight instead of losing it. According to top medical…
Intermittent Fasting
Intermittent fasting is a pattern of eating. You choose a specific period of time to eat and don’t eat during the rest of the time. The most common pattern is 8 hours on, 16 hours off. It’s popular because you can keep eating your favorite foods, within reason, without packing on the pounds. How Does…
Fat Burner Supplements 101
What are Fat Burners? Fat burners are usually pills (but sometimes powders) that help to burn off fat. They’re not magical though, and they don’t just melt off fat with no other effort. But combined with a healthy fat loss plan, they can give you an extra boost of fat blasting power. There are multiple…
Techniques to Lose Weight
There are a ton of ways out there to lose weight. From the most basic of caloric deficit diets to the most advanced supplementation, there are many options for burning fat and slimming down. Let’s go through a few of the most common ways. Nutrition Calorie Deficit The most important part of any weight loss…
Nutrition Tricks: Pool Parties and Summer Potlucks
Now that summer has arrived and the effects of the pandemic are starting to lesson, the season of summer parties has arrived. Even though the summer season tends to be a bit lighter than the rich and heavy foods of the winter holidays, there are still plenty of nutrition pitfalls all of us face. In…
How to Handle Snack Cravings
Cravings are difficult. They’re all unique and your cravings will be different from anyone else. Whether you’re craving that sweet treat or a salty snack, we face these cravings every day. There are many reasons we crave. Dehydration, fiber, and a lack of veggies can all contribute to our daily cravings. When you drink, your…
The Basics of Greens Supplements
Greens & superfood supplements are an increasingly popular supplement that contains powdered fruits, vegetables, and herbs. They’re made to supplement your diet, not to replace fruits and veggies. The large majority of us don’t get enough servings of fruits and vegetables every day. Adding a superfood greens powder can help to support the nutrients that…
Meal Prep 101: Everything You Need to Know
Pick Your Meal Prep Day in Advance Sometimes, one day a week is all you need for a successful meal prep, but others may need to split it into two more manageable days. Depending on what you choose to prep, one day a week may be good enough to keep your food fresh well into…
Amino Acids: The All-in-One Supplement You Should Know!
Amino acids are commonly referred to as the “building blocks of protein.” There are nine “essential” amino acids that your body can’t produce on its own and must get from food. There are 11 other non-essential amino compounds. Leucine, isoleucine, and valine make up a class of essential amino acids called Branched Chain Amino Acids.…
Losing Weight with Food Journaling (not calorie counting!)
Losing weight is intimidating. For most, it requires a lifestyle change that includes hard work in both exercise and nutrition. If this is you – ready to take the next step towards a healthier, leaner you, but intimidated by the thought of the effort you’ll need to put in, food diaries might be for you.…
