Integrity Fitness Team

Why We Use 33/33/33 Ratios One of the most effective ways to fuel fat loss and build muscle is to balance your macronutrients evenly: Protein (33%) – Repairs and builds lean muscle, protects metabolism, keeps hunger in check. Carbohydrates (33%) – Provide steady energy for your workouts and daily activity. Fats (33%) – Support hormones, joint health, and satiety.  This […]

If you’ve been with me for a while, you know I always say the weather has a bigger impact on our health than we realize. Where we live, the seasons don’t just change the leaves — they change our routines, our sleep, and even our discipline.   Think about summer for a second. On paper,

Sometimes the idea of overhauling your health for three months, six months, or a whole year feels overwhelming. And that’s why I love the power of a focused, short-term challenge.   When you commit for just 5 weeks, something amazing happens: you find your momentum.   That’s exactly why we built the 5-Week Kickstart Challenge. It’s designed to

Most people think January is the time to get back in shape. New year, new you, right? But let me tell you something I’ve seen after 26 years in the fitness industry: the people who start in September always do better.   Why? Because September is the true “fresh start” season.   Think about it — when

Every season has a rhythm. Summer feels free but chaotic — vacations, BBQs, late nights, kids’ camps, road trips. Winter can be heavy — the cold, the dark, comfort food, and excuses stack up. Spring gives us a little burst, but routines are still shaky.   And then there’s fall. September, October, November. This is