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GLP-1 Medications & Nutrition: What You Should Know

This summary is based on the Precision Nutrition article “Considering (or currently taking) weight‐loss drugs? Here’s what you need to know.” The following points have been condensed and lightly modified for client education. Full article can be found HERE . 1. What GLP‐1 medications do: They mimic a natural hormone that slows digestion, increases fullness, and helps reduce cravings. Common examples include Ozempic, Wegovy, and Mounjaro. 2. Medication is not magic: These drugs work best when paired with healthy habits—consistent nutrition, strength training, and lifestyle routines. 3. Benefits: Losing even 5–10% of body weight can improve blood sugar, ....
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24 Jun 2025
Creatine: A Small Supplement with a Big Impact

When people hear "creatine," the first image that often comes to mind is a bodybuilder mixing up a powdery drink at the gym. However, the truth is that creatine isn't just for athletes seeking to achieve big lifts or muscle mass. It's a naturally occurring compound your body already uses every day—and supplementing with it can have powerful benefits beyond just building muscle. At Guide, we believe in doing what works—simple, proven strategies that help our clients feel strong, capable, and confident. Creatine is one of them. What is Creatine, and Why Does It Matter? Creatine is made from three amino acids your body naturally produces: arginine, glycine, and ....
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Travel Doesn’t Have to Wreck Your Fitness (Or Your Body)

At Guide, we’re all about real-life fitness — that means knowing how to stay on the path even when you’re on the road. Whether you’re heading out for a quick weekend getaway, work trip, or flying halfway across the world, travel tends to throw a wrench in all the healthy routines you’ve worked hard to build. Sleep gets weird, food gets tricky, and the wheels can fall off fast if you're not intentional. But here’s the deal: you should enjoy the BBQ in Austin, the croissants in Paris, and the lobster rolls in Maine. That’s part of the experience. This isn’t about restriction — it’s about avoiding the unnecessary ....
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9 Jun 2025
Clear Your Mind, Boost Your Mood, and Feel Like Yourself Again—With Movement

Let’s be real—most of us think of working out as something we “should” do to stay in shape, lose a few pounds, or get our steps in. But here’s the truth I wish more people knew: 👉 Moving your body is one of the best things you can do for your brain. Seriously. It’s not just about burning calories or building muscle. It’s about thinking more clearly, feeling more like you , and shaking off the mental fog that tends to build up with work, stress, and life. Whether you're dealing with brain fog, stress, low motivation, or just feeling blah—movement can change everything. 💡 What Actually Happens in Your Brain When You Move? ....
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16 Dec 2024
Lifting More Than Weights

Strength training is about more than just physical transformation. It’s a powerful journey that can redefine how you see yourself, build confidence, and help you unlock your full potential. Building Confidence, One Rep at a Time Every time you lift a heavier weight, complete an extra rep, or master a new move, you’re proving to yourself that you’re stronger than you thought—inside and out. This growing confidence doesn’t stay in the gym. It spills into your everyday life, helping you tackle challenges with resilience and self-belief. Fitness as a Mirror of Self-Worth When you commit to showing up for your workouts, you’re prioritizing ....
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2 Dec 2024
Finding Strength and Connection in Uncertain Times

As we navigate an uncertain post-election landscape, it’s easy to feel overwhelmed. The news cycles are relentless, emotions are high, and the path forward feels unclear. During times like these, self-care and community take on even greater importance. Fitness isn’t just about building muscle or chasing goals—it’s about finding stability and strength when the world feels overwhelming. What we do in the gym prepares us for the unknowns outside of the gym. A good workout clears your mind, lifts your spirits, and reminds you just how capable you are. It’s a way to ground yourself, even when everything else feels unsteady. And then there’s the magic ....
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The Power of Protein

The Power of Protein Protein is essential for overall health and plays a critical role in muscle gain, weight loss, energy levels, sleep quality, and aging. Let's explore why adequate protein intake is beneficial across these areas. Muscle Gain Protein is the building block of muscles. Consuming enough protein helps repair and grow muscle tissue after workouts, making it a cornerstone of strength training and muscle gain. High-protein diets can support muscle growth and increase strength over time. Weight Loss Protein-rich foods are more satiating, which can help with weight loss. A diet high in protein helps control hunger, reduces cravings, and can lead to a natural reduction in ....
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How Mindset Influences Your Fitness Journey

Starting a new fitness routine is an exciting step toward a healthier lifestyle. However, the journey can be challenging, and your mindset can play a critical role in whether you stick to it or give up. Adopting a growth mindset, a concept popularized by psychologist Carol Dweck, can be the key to long-term success. A growth mindset is the belief that abilities can be developed through hard work, learning, and perseverance. When applied to fitness, it means understanding that progress takes time and effort, and setbacks are part of the learning process. With this mindset, you're more likely to embrace challenges, try new things, and remain committed even when results aren't immediate. On ....
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21 Apr 2024
Empowering Change: The Importance of Strength Training for Women During Menopause

Menopause is a significant and transformative phase in a woman's life, marked by various physical and hormonal changes. While it brings about challenges, it also opens up opportunities for embracing a healthier and more active lifestyle. One key component of navigating this transition with strength and resilience is incorporating strength training into your routine. In this blog post, we will explore the numerous benefits of strength training for women during menopause and why it should be an integral part of their wellness journey. Bone Health: Building a Strong Foundation One of the primary concerns during menopause is the increased risk of osteoporosis due to hormonal changes. ....
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3 Mar 2024
Strengthen Your Future: Why You Should Start Strength Training Now

Embarking on a journey of strength training is not just about building muscle or achieving a sculpted physique; it's a transformative step towards enhancing your overall well-being. Regardless of your age, fitness level, or previous experience, there are compelling reasons to start strength training now. Age-Defying Benefits: Embrace the Fountain of Youth Contrary to the misconception that strength training is only for the young and athletic, it is a powerful tool for individuals of all ages. Engaging in regular strength training helps defy the natural aging process by preserving and building lean muscle mass, promoting joint health, and enhancing overall mobility. It's never ....
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GLP-1 Medications & Nutrition: What You Should Know

Creatine: A Small Supplement with a Big Impact

Travel Doesn’t Have to Wreck Your Fitness (Or Your Body)

Clear Your Mind, Boost Your Mood, and Feel Like Yourself Again—With Movement

Lifting More Than Weights

Finding Strength and Connection in Uncertain Times

The Power of Protein

How Mindset Influences Your Fitness Journey

Empowering Change: The Importance of Strength Training for Women During Menopause

Strengthen Your Future: Why You Should Start Strength Training Now

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Natasha Yakolev

Kate Seaman

Amy Dowsett

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