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 | 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 | Oct 20, 2025 | Uncategorized
Traveling is one of life’s greatest joys—new cities, new foods, new experiences. But let’s be honest: it can be a nightmare for anyone trying to stay on track with nutrition. You’re out of your routine, your workouts are inconsistent, and suddenly that “just one”...
by Jamie Free | Oct 12, 2025 | Uncategorized
It’s October — pumpkins, crisp air, spooky vibes… and candy literally everywhere. Halloween is a season of indulgence, but it’s also a real-world test of willpower. Every aisle in the store, every bowl in your neighbor’s living room, every chocolate bar in the...
by Jamie Free | Sep 29, 2025 | Uncategorized
How to Fix Your Nutrition When You’ve Hit the F-Its We’ve all been there. You planned to eat clean, hit your macros, maybe even meal prep like a boss—and then life happened. One skipped meal turned into a drive-thru binge. One cheat snack turned into a full-on “I...
by Jamie Free | Sep 29, 2025 | Uncategorized
Thursday September 25thThoughtful ThursdaySad Days Happen—Here’s How to Combat Them Let’s be honest—sad days happen to everyone. No one is happy 24/7, and pretending we should be sets us up for even more frustration. The truth is, sadness is part of being human. The...
