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So far bockr25 has created 119 blog entries.

November 2019

Client Spotlight: Connor Groya


Big shout out to Connor Groya this week for swimming his tail off in his big invitational at the University of Iowa this weekend.  Had the best swimmers from all over the country and all different age groups. He made the finals in several events as a SOPHOMORE! Would have been his high school's record [...]

Client Spotlight: Connor Groya2019-11-11T12:03:37+00:00

Beef Supper Skillet


This Beef Skillet Supper is a very fitness-friendly meal with tons of protein and wholesome, nutritious ingredients to power you through your day and fuel your results. It’s perfect for making when you don’t have a ton of time but still want a dish full of flavor. This recipe calls for sweet potato rice: sweet [...]

Beef Supper Skillet2019-11-11T11:54:20+00:00

Setting SMART Fitness Goals


How many times have you started a fitness program just to give up a week or two in because you weren’t achieving the results you wanted? Be honest. Most of us have done it. Living in an instant gratification society makes it tough to wait for things we want. But the truth is that with [...]

Setting SMART Fitness Goals2019-11-11T11:25:03+00:00

October 2019

Client Spotlight: Bri


Big Shout Out to E-Towner Bri for working her tail off this past year! She showed the rest of us what consistency and dedication can do. Congrats on all your success and keep on rocking girl!

Client Spotlight: Bri2019-10-28T15:23:45+00:00

Lemon Blueberry Protein Bar


This delightful combination of lemon and blueberry is a lovely departure from chocolate-themed protein bars. If lemon isn’t your thing, leave out the lemon zest and embrace the vanilla-blueberry vibe. Servings: 20 Ingredients 1 cup unsweetened coconut milk 1 cup almond butter ½ cup dried blueberries 2 cups uncooked, rolled oats 1 tablespoon lemon zest [...]

Lemon Blueberry Protein Bar2019-10-25T13:27:02+00:00

FAT – It’s Not All Bad


Type the word “fat” into your search bar. Thousands of articles dedicated to the dreaded word will pop up. As a fitness, nutrition and medical world buzz word, "FAT" elicits a strong negative response. You need to lose fat! Stop eating so many fatty foods! To be on a truly healthy path of life, shouldn't [...]

FAT – It’s Not All Bad2019-10-25T13:08:42+00:00

September 2019

Asian Shrimp and Noodles


There is no need for take-out with this quick-n-tasty recipe for Asian Shrimp and Noodles! This dish has all of the Asian flavors that you love with a fraction of the carbs and calories of traditional take-out. All of the flavors, none of the guilt! This dish is pretty epic: plump shrimp and tender veggies [...]

Asian Shrimp and Noodles2019-09-17T20:55:36+00:00

Five Unhealthy Habits


Getting healthy is not a quick fix. Staying on track is a lifelong endeavor. Avoid these five common habits that will sabotage your own success. Drinking your Calories Many of us are so accustomed to sweet flavors that we automatically gravitate toward sodas, juices, and flavored coffees. These drinks are full of sugar and unnecessary [...]

Five Unhealthy Habits2019-09-17T20:49:27+00:00

Pure Protein Pancakes


Here’s a pancake recipe that you can feel good about eating! It’s made with 100% pure, fitness ingredients that will fuel your results and satisfy your hunger. Servings: 1 Ingredients 1 scoop vanilla protein powder ¼ cup egg whites ¼ cup cottage cheese 1 teaspoon vanilla extract 1 teaspoon ground cinnamon Instructions  Mix all of [...]

Pure Protein Pancakes2019-09-09T11:01:09+00:00

It’s all in the glutes!


Athletic success, injury prevention and more Most athletes have well-developed, powerful gluteal muscles. Sprinting, pushing, jumping, punching, most rotational movements, and most movements involving the lower body require strong and powerful gluteal muscles. The Purpose of the Glutes Gluteal muscles are responsible for: standing up. pushing through the ground as in a jump or sprint. [...]

It’s all in the glutes!2019-09-09T11:00:51+00:00