by Jamie Free | Dec 14, 2025 | Uncategorized
The holidays are supposed to be “the most wonderful time of the year,” right?Yet every December, I see the same thing across communities, teams, and employees: stress spikes, sleep tanks, nutrition goes sideways, and people feel guilty for not being “festive enough.”...
by Jamie Free | Dec 14, 2025 | Uncategorized
Hydration Tips for a Busy Shift 1. Front-load your day Drink 8–16 oz of water when you wake up or before you clock in.Start the shift slightly ahead, not already behind. 2. Keep water within arm’s reach Use a reusable bottle you like (20–32 oz).Keep it in the same...
by Jamie Free | Dec 7, 2025 | Food and Digestion, Recipe
Sweet Potato Skins Seems like a few week of pretty tasty appetizers! Sweet potatoes get a bad rap because they’re usually drowned in marshmallows or turned into a sugar bomb at Thanksgiving. We’re not doing that here. We’re turning them into something...
by Jamie Free | Dec 7, 2025 | Uncategorized
Everybody loves a goal.“Lose 20 pounds.”“Build muscle.”“Get healthier.” But here’s the truth most people miss: your body doesn’t respond to goals—only to inputs. With twenty years in performance nutrition, working with everyone from bariatric patients to professional...
by Jamie Free | Nov 30, 2025 | Food and Digestion
Everyone says “Oh macros, yeah I know them.” But what does it actually mean and how do we get there? Well, here is your quick and easy guide to help you actually KNOW your macros! Protein is the non-negotiable foundation of any serious plan. If you’re not...
