If you are on the go, don't particularly enjoy cooking, or just want to switch up your meals, finding a good meal delivery service can be very beneficial. It is also a great time saver, if you constantly feel like you're meal prepping. A lot of meal delivery services can be high in fat/meal, but if you do some research and are selective, you can usually find ones that will work well for you. Here are a few services that we have had success with: Fresh N Lean Weekly Meal Plans: Vegan, Keto, Paleo, Low-Carb (Open Now) | Fresh N Lean Hummus Fit (not a fan of the name, but they have great macros) Hummus Fit | Fresh and Healthy Meal Prep Delivery (myhummusfit.com) Vertical Diet Vertical Diet | By Stan Efferding Prepped and Plated Prepped and Plated (preppednplated.com) 1. Do you like meal delivery services? 2. What have you tried before? 3. What has kept you from trying? 4. What would be the most beneficial part to having a meal delivery service?

Pre and Intra workout formulas may be looked at as a novelty training supplement. However if your goals are: More reps - more training volume Less required rest Better brain focus Less muscle fatigue Increased recovery Better muscular pump Faster strength and endurance development The only downside is making sure you’re taking a quality brand, there are a lot of brands that cut corners. If you are someone who takes training and recovery seriously, these can be a game changer to your workouts. This are my personal go to brand, because I know the quality and thoughtfulness went into the design. Prestige Energy Prestige Recovery https://refer.prestigelabs.com/?af=bd0p8kqj Action Items 1. Do you take any supplements currently for performance and recovery? 2. Have you organically progressed in weight selection and strength? 3. Have you seen noticeable changes in body composition and muscle size and/or definition in the last 6 months? *if you’ve never taken a pre-workout supplement, start with a half dose **beta-alanine will give you a tingly/itchy sensation in the beginning. Your body adapts to this very quickly.

Supplementation Supplements can be a polarizing conversation in the health and fitness industry and are often highly marketed to help you achieve "x" result. While this can be true, if your nutrition, hydration, and training foundation is inadequate, it will have 0 to very minimal effect. However, if you are dialed into your nutrition, your training is on point, and you want to get that extra 10% result that you haven't had a breakthrough with yet, supplements can be of great use. In addressing supplement needs, we should first look at our nutritional deficiencies. - Having a hard time getting protein? Supplement a Protein Powder - Not getting enough variety in fruits and vegetables? Supplement a multi-vitamin and/or Greens Powder - Stressed out of your mind with work, family, life and/or getting low quality sleep? Supplement Magnesium and/or Ashwaghanda - Want to build and recover faster? Supplement creatine, EAA's or a reputable Intra/Post Workout Recovery drink - Lacking focus, drive, or feel like you gas out quickly during workouts? Supplement Caffeine, Beta-Alanine, Citrulline Malate, and/or a reputable Pre-Workout drink - Tired of getting sick all of the time? Supplement Zinc, Vitamin D, and Fish Oil I've spent a couple decades and $10's of thousands on courses, books, seminars to put together my personal best plan for health, performance, recovery, sleep. Unfortunately, you don't always know what you're getting with supplements because of the lack of regulation. If you don't eat a wide variety of fruits and veggies, grass-fed, wild caught, cage free meats, and dairy. You probably have some holes. This is my personal list of what I've found to feel the best and maintain/grow my best results. *Workout Performance & Recovery* (take 1/2 dose if you've never used) Prestige Energy - 2 scoops Pre-Workout https://refer.prestigelabs.com/?af=bd0p8kqj Prestige Recovery - 2 scoops Intra/Post workout https://refer.prestigelabs.com/?af=bd0p8kqj