How To Align Your Brain and Body

Your brain knows it needs to exercise and eat better. But it would prefer that you start tomorrow. This week, I’ve shared three different strategies to get your brain and body working together to improve your longevity and health. I shared three tactics: habit stacking, the Pareto Plan, and the Connect-3 strategy. But there are […]

Client Spotlight Saturday: Karley Shuluga

This week’s Client Spotlight Saturday is Karley Shuluga! Karley is a wife, mother, business owner, and in her husband’s words a “bad a$$”! She’s a hardwork inside and outside the facilty. Let her story inspire you! “The problem I had before HEALTH3 was I couldn’t lose weight no matter how many times I worked out. […]

How to Build Strength and Size Without Bulking Up

Here is a common misconception that in order to build strength and size, you must also bulk up and gain weight. However, this is not necessarily the case. There are ways to build strength and size without packing on extra pounds or becoming too bulky. In this blog post, we will explore some tips and […]

5 Protein Sources to Add Into Your Meal Plan, If You Haven’t Already

Protein is an essential nutrient that plays a crucial role in building and repairing tissues in our bodies. It also helps to keep us feeling full and satisfied, making it an important component of any healthy nutrition. If you’re looking to increase your protein intake, here are five high-protein foods to consider adding to your […]

The Benefits of Compound Lifts in Strength Training: How They Make You Stronger

Strength training is a highly effective way to build muscle mass, increase bone density, and improve overall fitness. Compound lifts are one of the most effective exercises in strength training because they target multiple muscle groups simultaneously. In this blog, we will discuss how compound lifts make you stronger and the benefits of incorporating them […]

The Benefits of Protein for Muscle Gain

Protein is a macronutrient that plays a crucial role in building and repairing muscles. When it comes to muscle gain, consuming adequate amounts of protein is essential for achieving optimal results. In fact, protein is often referred to as the “building blocks” of muscles, as it provides the necessary amino acids that are required for […]

Your Health Is Not An Expense, It’s An Investment!

Your health is not an expense, it’s an investment! Eating fast food 3x/week is an expense. Eating a lot of processed food is an expense. Drinking a lot of energy drinks, pop, sugary drinks, and alcohol are all an expense. Having to take medication because you choose not to have better nutrition and/or not exercise […]

Client Spotlight Saturday: Laura Kuiper

This week’s Client Spotlight Saturday is Laura Kuiper! She turned 60 years young this past year and is stronger than she has ever been. Longevity is her focus as she is setting the example for her 3 daughters. Let Laura’s story inspire you! “I’ve always enjoyed working out, but did it at home while my […]

High Reps Low Weight? Low Weight High Reps?

This is a common fitness question; so I thought I’d answer it today. As usual, there is no definitive answer; it really depends on your goals. Generally, lower reps are better for building strength and muscle, higher reps are better for building muscular endurance. It’s a good idea to incorporate both into your training, which […]

Go Faster With Coaching

This is a story about a blocked pipe. This was back in the days before the internet, when most shops weren’t open on Sundays.  But a blocked pipe is a blocked pipe, right? So this person went down in the basement and struggled with the pipe for hours, trying to find the problem and then […]