F5 Method

F5 Method

Nutrition Counseling and Metabolic Testing

Welcome

Apple Cinnamon Energy Balls Shop Just Strong: 10% off use code ASHTUCK10 RECIPES NUTRITION SERVICES Email info@brfitclub.com to get started! THE TEAM: Nutrition Consultant Jessi: Strong as heck, the biggest dog momma you have ever...

Recipes

F5 Method is a unique blend of food blog meets nutrition counseling! Click the link below to head to our Recipes category or view the subcategories from our websites main menu! Bon appetit! RECIPES

The Method

What does “F5” mean? F5 is the keyboard shortcut for refresh and with us you can refresh your mind, body, and life! Metabolic Testing Don’t just guess when cutting calories. We use indirect calorimetry to...

Success Stories

Every person has a story, and every story is a personal journey. Everyone has a different goal, different motivations, different versions of success. Our mission is to help create life-changing success stories and guide each...

Healthy Potato Salad

Healthy Potato Salad. A light potato salad recipe filled with vibrant herb and light lemony mustard flavor! Dairy free, gluten free, vegetarian, and vegan friendly!...
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Chocolate Chip Scones

Chocolate Chip Scones. Buttery, flaky scones packed with semisweet chocolate chips. A lot of recipes on this blog are healthier, lightened up, or special diet...
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Healthy No Bake Banana Chocolate Chip Bars

Healthy No Bake Banana Chocolate Chip Bars. Gluten and dairy free dessert bars that sweet, cold, refreshing, and creamy! My dad is taste tester numero...
Read "Healthy No Bake Banana Chocolate Chip Bars"

Tzatziki

Healthy Homemade Tzatziki. Easy and healthy recipe for the classic Greek dip. Perfect for veggies, gyros, crackers, and more! Even though I love Mexican and...
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Corn Black Bean Salsa

Corn Black Bean Salsa. Vibrant and flavorful salsa packed with corn, black beans, and amazingly fresh flavor! I was at a local nutrition and sports...
Read "Corn Black Bean Salsa"

Chicken Pad Thai

Chicken Pad Thai. A healthy, homemade, and delicious pad thai recipe that rivals your favorite take out dish. Chicken Pad Thai has been my go...
Read "Chicken Pad Thai"

Healthy Potato Salad

Healthy Potato Salad. A light potato salad recipe filled with vibrant herb and light lemony mustard flavor! Dairy free, gluten free, vegetarian, and vegan friendly!...

Chocolate Chip Scones

Chocolate Chip Scones. Buttery, flaky scones packed with semisweet chocolate chips. A lot of recipes on this blog are healthier, lightened up, or special diet...

Healthy No Bake Banana Chocolate Chip Bars

Healthy No Bake Banana Chocolate Chip Bars. Gluten and dairy free dessert bars that sweet, cold, refreshing, and creamy! My dad is taste tester numero...

3 Reasons Why You DON’T Need to Punish Yourself For the Candy You Ate Last Night

When you look up from the candy wrappers….

Listen. We get it. Halloween comes around once a year, and if you actively try and live a healthful, candy-free lifestyle, it can be really challenging to say no to the pile of Starbursts and Hershey Kisses your kids don’t want to eat. Whether you had a few pieces or a few handfuls last night, know one thing: You DON’T need to punish yourself. Treat today like any other day. Start from 0, don’t run yourself on a crazy deficit, and you’ll be back to baseline in no time.

Here are some helpful reasons why you should NOT punish yourself the next few days:

You did NOT do any damage to your overall health, wellness, and goals.

So you get on the scale and for the next few days it’s a few lbs higher than it was before Halloween. Guess what? That’s just your body telling you that it needs a few days to recouperate! Give yourself some grace, and have the patience to understand that the weight gain is temporary. Not to mention, it could be a whole slew of other things, like:

You drank a ton of water to wash down your candy.

You did a really tough Halloween workout.

You’re about to get your period/your hormones are fluctuating.

You didn’t get enough sleep.

You should NOT eat whatever you want the rest of the week/restrict what you eat because “you’ve ruined everything”.

Remember: one day is not going to do any damage to your overall goals. Just like weight loss and body composition changes take time to stick, so does weight GAIN. Get back on your normal routine, and don’t deprive yourself. Eat your normal macros regardless of the candy party last night. But maybe toss any tempting leftovers, just for good measure.

You don’t need to drive yourself into the ground during your next week of workouts.

Your body is stressed out enough already trying to get off of the chocolate express, so don’t put it through any unnecessary stress in the gym. Follow the program as you would any other day of the week! Additional cardio or “calorie burning workouts” aren’t going to benefit you like you think. You CAN take a walk during your lunch break or stay after class to do some light accessory work, but there’s no need to punish yourself through fitness. Again, your body just needs a few days to level back out.

 

 

 

Healthy Potato Salad

Healthy Potato Salad. A light potato salad recipe filled with vibrant herb and light lemony mustard flavor! Dairy free, gluten free, vegetarian, and vegan friendly! Potato salad is a summer classic! It graces the tables of picnics, cookouts, and holiday celebrations everywhere and there are an infinite amount of recipe …

Chocolate Chip Scones

Chocolate Chip Scones. Buttery, flaky scones packed with semisweet chocolate chips. A lot of recipes on this blog are healthier, lightened up, or special diet friendly. This one is not. This one is all the bells and whistles, the real good stuff, and one of the best recipes I’ve come …

Tzatziki

Healthy Homemade Tzatziki. Easy and healthy recipe for the classic Greek dip. Perfect for veggies, gyros, crackers, and more! Even though I love Mexican and Italian food, I have to put Mediterranean and Greek foods above them for sure. I could be in the ultimate depths of hangriness and in …

Chicken Pad Thai

Chicken Pad Thai. A healthy, homemade, and delicious pad thai recipe that rivals your favorite take out dish. Chicken Pad Thai has been my go to takeout dish for years. I have always loved the texture of the rice noodles, tanginess of the sauce, and that little bit of nutty …

Mint Chocolate Protein Bars

Mint Chocolate Protein Bars. Homemade, healthy protein bars that are vegan, gluten free, nut free, and dairy free. York peppermint patties meet protein bars, oh yes! Chocolate mint is one of those classic flavor combinations that I just can’t live without. The vibrant, sharp flavor of mint perfectly balances the …

Sriracha Salmon Meatballs

Sriracha Salmon Meatballs. A healthy nontraditional meatball to spice up and add variety to your meal prep routine! Salmon meatballs. I know, I know. You are probably looking at me like I’m a bit crazy. And I get that. But trust me, salmon in meatball form works! Though it is …

S’mores Protein Bars

S’mores Protein Bars. Easy to make, gluten free, homemade copycat Quest s’mores protein bars! I have always loved Quest bars for their great flavor and good macros, but unfortunately their price tag adds up over time! Not to mention that if I eat them too often, the sugar alcohols in …