Most people think progress feels exciting. In reality, it feels repetitive. It feels like doing the same small things when no one is watching. It feels like questioning yourself while still showing up. It feels slow before it feels rewarding. Growth rarely announces itself early. It builds quietly through consistency, not motivation. The days that feel uneventful are usually the ones doing the most work. Clarity doesn’t come before action — it comes from it. And confidence is earned by keeping promises to yourself. If you’re still moving forward, even imperfectly, you’re already ahead. The only real mistake is stopping because it doesn’t feel fast enough. Stay in the game. Keep building. It adds up.

Happy Friday everyone! I know this topic so so confusing for so many people so I wrote it with the hopes, that it’ll help one or two people in here!! Happy reading https://open.substack.com/pub/joshhaag/p/bulking-vs-cutting-the-no-bs-guide?r=4bjill&utm_medium=ios

A Greek Yogurt Parfait is an easy way to fuel your body! It is both kinda delicious aaand it can be a power combo for athletic performance! Oh, and they can be super easy to make! Win, win, and win. :) 💪First, some benefits: -Protein Boost: Greek yogurt packs muscle-building protein that aids recovery and supports strength -Probiotics: Keeps your gut healthy for better nutrient absorption and energy metabolism -Slow-Burning Energy: Layering with fruits and whole grains (like oats or granola) provides steady fuel during workouts (yay for energy stores!) -Antioxidants: Berries help reduce inflammation and support faster recovery -Convenient and customizable--love that you can get creative with this! 🍓 Simple Reciple - ¾ cup plain Greek yogurt - ½ cup mixed berries (strawberries, blueberries, raspberries) - 2 tbsp granola or oats - 1 tsp honey or agave (optional) (I kind of like adding dark chocolate chips for the crunch and taste....) - Sprinkle of chia or flax seeds for omega-3s (I personally like adding walnuts to the mix instead) Layer it up in a jar, chill for 10 minutes, and enjoy pre- or post-workout! 🏃‍♀️ **For those with lactose intolerance, greek yogurt is better on the system than regular yogurt and touts more benefits, BUT, if you're looking for additional support in this area, you can add lactase enzyme powder to the mix to help with digestion! **If you want added protein : you can add a protein powder to the mix What type of things do you guys like to add to your greek yogurt parfaits? @Loren Angelo --queen of parfaits! What's your go to?

Role: Muscle repair Recovery Tissue building Immune support General Intake: 1.6–2.4 g/kg/day Athletes 1.6–2.2 g/kg/day spread over 4–6 meals 25–40g per meal Prioritize post-training Soldiers 1.8–2.4 g/kg/day to offset high operational stress Protein at every meal, especially breakfast Reinforce intake during field cycles (MREs, snacks) Grapplers 1.8–2.4 g/kg/day, especially during hard camps Post-training: 0.3 g/kg protein Choose fast-digesting sources pre-training