Looking back almost two decades (🤯), I was the perfect candidate to join a fitness cult and I joined three (almost four) by age 22…

Protein is the macronutrient that helps build, maintain and repair lean muscle tissue due to the amino acids it contains. Protein is vital to creating “gym gains” and understanding your intake can be a huge step in finally seeing “results” from the hard work put in during training sessions.

Every person is unique and will require a different volume of protein based on their physical characteristics and training needs.

My protein is not your protein.

My nutrition is not your nutrition.

That being said, it can help to learn from someone else’s experience.

Against my will (sort of, I'm always up for a challenge) I have been eliminating all gluten from my diet+products I use (gluten can be in lotion and other beauty products) by the recommendation of my Wild Health doctor. I'm considered "highly sensitive" to gluten and eliminating it is not only supposed to help me feel better, but also (fingers crossed) curb my psoriasis outbreaks.

Due to this, my Instagram story sensation banana bread is making an entrance in this newsletter with a small caveat: I did not create this recipe, but I did make some alterations.

If you know you know, consider this a reminder.

If you’re scratching your head thinking “IDK!” give this list a little review: how many of these fitness term abbreviations do you know?

Remember: a program is like Lacee’s early stage lululemon shares, while measuring fitness progress by class number completed is like making a weekly deposit in a low interest savings account. Seems great in the moment, yet not as lucrative later in life.

Showing up and doing the same thing over and over leaves you in the same place year after year, even if you’re doing something.

A better idea: learn that fitness isn’t a simple transaction. It won’t fully blossom without a plan for growth over time (get with the program).

So how do you follow a program without losing your shit from boredom?

My NYC fitness story didn’t start with a gig that propelled me into the spotlight, the security of a brand or overnight social media stardom. It literally began pounding the pavement, riding subways at 6am on a Saturday (the amount of pants-less homeless men I have seen is unbelievable) and saying yes to the right opportunities. There were so many meals on the go, times I took “baby wipe showers” after a workout to make it on time to the next thing, late nights, early mornings, stress about saving money…

It wasn’t anything like I imagined it to be from the outside…

Take a moment…

Public service announcement: you don’t have to look hot at the gym.

Not all kettlebells are created equal.

There are two common styles of kettlebell training; they look extremely different. This excerpt from a past newsletter explains the difference between hardstyle training and Girevoy sport.