Navigating a calorie deficit on GLP-1 medications often brings unexpected side effects like lower energy and fatigue. Pushing through exhaustion isn't the answer—moving smarter is. This muscle-first guide dives deep into the essential lifestyle pillars that support your training consistency. Learn how precise hydration habits defend against fatigue, and discover the striking science of how sleep duration directly impacts your body composition during weight loss. Complete with a flexible, one-week sample schedule, this guide shows you how to adjust your training intensity on tired days so you can protect your progress without overexertion.

As an internationally recognized expert, physician, author, and speaker, Dr. Eva Selhub is passionate about the power of resiliency and navigating stress via mind-body medicine and the natural world. As one of our iFIT Guides, you may know her from our Nutritional Psychiatry Series, where she brings you along for educational walks through beautiful locations in Massachusetts. Dr. Eva shared her mental health experience with us, highlighting how she stays motivated and focused. How do you mentally prepare for a workout? I think about the workout first and create a strategic plan that focuses on what the stimulus and purpose will be. It could be strength, metabolic conditioning, speed, or something else. I consider which muscle groups I want to hone in on. I also check in with my body and energy level to determine how much I want to push it. I'm very goal oriented, so I enjoy setting goals prior to each workout—big and small. Do you have a philosophy that you live by? “Always choose joy and love.” If an activity doesn't support me to live in love and joy, I don't do it. What keeps you motivated when you don’t feel your best? Knowing that this feeling too shall pass. I give myself permission to feel whatever I am feeling, knowing that I will soon be back at the top of my game. Everything passes like the seasons or the time of day. When discussing the link between diet and mental health, what are some of your favorite points to touch on? I love knowing that my body is like the landscape of nature and that the earth's ecosystem is like the ecosystem of my body; that everything is connected. When I nurture myself with natural foods, my true happy nature is enhanced. In other words, I think it's important for people to remember to take care of their gut health by supporting the microbiome by eating a variety of plant-based foods. Whatever we eat, it’s important to eat with joy and have an appreciation for the bounty we are being given. What book is a must-read for those wanting to improve their mental health? I recommend my book, Resilience for Dummies®. What piece of advice would you give to someone navigating a challenging time in their life? As human beings, we are designed to manage and withstand hardship and adversity. We have an innate ability to be resilient. Know that hard times will pass and that your choice is either to suffer or choose to look at the given situation as an opportunity for growth, learning, and becoming stronger than before. Are there things you do or daily practices that you partake in to stay mentally strong? I practice what I preach daily, which includes morning meditation and qigong. These practices help me center and release stress tension, connect with my spirituality, exercise my body, spend time in nature, and remember to not sweat the small stuff. I remind myself that nothing is personal, everything is energy, and everything can be seen as an opportunity to grow, learn, and love more. Check out Dr. Eva in our new Mood Food: Nutrition for Your Mind Series! DISCLAIMER: This blog post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFIT assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article. Always follow the safety precautions included in the owner’s manual of your fitness equipment. Opinions of iFIT Trainers are their own and may not be those of iFIT.

Head to the kitchen for the delicious Mood Food: Nutrition for Your Mind Series with iFIT Guide Dr. Eva Selhub! About iFIT Guide Dr. Eva Selhub Board Certified in Internal Medicine, iFIT Guide Dr. Eva has extensive knowledge of the body and how it works. She combines this knowledge with alternative forms of medicine to help others transform their health and well-being. Dr. Eva encourages others to strive for physical, mental, and spiritual health through redefining their approach to health and fitness. Her goal is to translate complex scientific and medical information into practical and usable knowledge that everyone can access to improve their lives. About the workouts In this 12-part food adventure, Dr. Eva will take a deep dive into all aspects of food, nutrition, and health as they relate to your body and mind. You’ll learn how to eat mindfully to help your brain, your microbiome, your mood, and so much more as Dr. Eva takes you to the iFIT Kitchen. At the end of every video, she’ll challenge you with short exercises that you can do daily or weekly to start implementing these healthy practices into your daily life. Take control of your health and learn more about what your body and mind need to fuel itself! About iFIT Mind™ iFIT Mind offers unique, groundbreaking content that expands the definition of what it means to work out. You’ll learn from experts in both physical and mental training to help you become the best version of yourself through mindfulness, meditation, and movement. You can support your nutrition journey with our printable recipe book, created by Dr. Eva. In it, you’ll find recipes to help you incorporate vegetables and protein into your diet, from breakfast to dinner. Ready to get started? Join this series now! Disclaimer: This blog post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFIT assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article. Always follow the safety precautions included in the owner’s manual of your fitness equipment.

This month, iFit Nutrition is challenging you to take your planning, cooking, and organizing skills to the next level by mastering the art of meal prep! To take part, all you need to do is meal prep four breakfasts or lunches each week throughout April. Whether you’re an avid meal prepper or someone who figures out dinner at 5 p.m., there’s something for everyone to gain with the #MasterMealPrep Challenge. Meal prepping can help you finetune your nutrition, stay on track toward your goals, reduce your food waste, and save money! Plus, it’s a great way to improve your kitchen skills and learn new recipes. This month’s challenge focuses on meal prepping breakfasts and lunches for a few reasons. For one, most people skip or skimp on their breakfast. That mid-morning hunger may bring you to a drive-thru line where you’re more likely to order a muffin or sugar-filled coffee. While these menu items are perfectly fine on occasion, they can leave you feeling unenergized and unsatisfied for the day ahead. A well-balanced breakfast will give you the fuel you need to tackle your to-do list! Similarly, last-minute lunch outings often lead to unplanned expenses and unbalanced choices. Having your lunch ready before you leave the house can help you stay aligned with your nutritional goals and limit extraneous spending. In fact, a 2018 USDA study revealed that over a third of our food budget is spent dining out. Planning and preparing your lunches ahead of time will help you put your budget to better use. To help you with this month’s Challenge, we’ve compiled a list of meal prep-friendly breakfast and lunch recipes. Healthy breakfast recipes: Freeze, then microwave on mornings you need a quick breakfast. Add milk, then reheat in the morning. Don’t add the egg until the day you make it. Freeze, then microwave on mornings you need a quick breakfast. Add to Greek yogurt. Freeze, then microwave on mornings you need a quick breakfast. Freeze, then microwave on mornings you need a quick breakfast. Healthy lunch recipes: Keep the sauce on the side. Don’t add avocado or salsa until you eat it. Pick a recipe that speaks to you, adjust the number of servings as needed, then add the ingredients to this week’s grocery shopping list. It may also be helpful to set time aside on your calendar for meal prepping. When you’re ready to prep, throw on your favorite podcast or playlist and get cooking! Keep up to date with monthly Nutritional Challenges by following @iFitNutritionOfficial on Facebook and Instagram.

Protein is a vital nutrient. It builds and maintains muscle, assists with appetite control, and does so much more to help you thrive. You may have heard that protein makes up the building blocks of your body, and it’s true! You need it for your muscles, tissues, bones, hormones, and enzymes. When it comes to protein, you'll probably hear conflicting opinions on how much you need. Some people think Americans get too much protein, while others think Americans don’t get enough. The real answer is that it depends on your goals! Most of us get enough to maintain bodily functions, but you might not be getting enough protein to reach your fitness goals. Timing is an essential part of optimizing your protein consumption. It’s important to spread your protein intake throughout the day. Traditionally, we eat a predominantly carb-based breakfast (muffin and coffee, anyone?) and lunch. When dinner rolls around, we enjoy something like a 12-ounce steak, baked potato, broccoli, and a glass of milk, packing on a whopping 94 grams of protein! The problem isn’t the total amount of protein—it’s that we aren’t getting enough protein throughout the day to reap all of its benefits. Compared to other macronutrients, protein requires more energy to break down and takes longer for you to digest. This means that more protein can help to manage your appetite. It also slows carb digestion and absorption, helping to regulate your blood sugar levels. Protein will even give your metabolism a little boost! And of course, it’s a great companion to strength training, as it supports muscle growth and protects against muscle breakdown. With all that protein does for your body, there’s no question that it should be a part of your morning routine! Starting the day with this nutrient will refuel your muscles after an overnight fast and curb your hunger to keep you from gravitating toward sugar-filled energy. To help you get enough protein in the morning, your goal is to eat at least 20 grams with breakfast. Take part in the #BoostYourBreakfast challenge by hitting this protein target each day this month. To make this challenge a little easier, we have compiled a list of protein-packed recipes that will start your day off right! Recipes with 20–30 grams of protein: Asparagus Tarragon FrittataBalsamic Sunnyside Toast + Greek yogurtBreakfast Scramble Salad + milk or milk alternativeBrussels Sprouts Sweet Potato Breakfast Hash + extra eggFrozen Breakfast SandwichGreen Protein Smoothie + whole-wheat breadMonkey Wrap + Greek yogurtOmelette Cups + glass of milkProtein Pancakes + peanut butterPulled Pork Breakfast SkilletSpinach Breakfast Burritos (2)Veggie Scramble + slice of whole-grain toast

When the way you fuel your body aligns with how you move it, you’re at your best. Correctly fueling your body can make the difference between the extra mile, minute, or push that brings your goals closer into view. Nutrition can be one of the most effective tools for improving your performance. If you nourish your body to meet your training demands, you will set yourself up to overcome that next challenge. You wouldn’t expect your car to run without gas, a working engine, and a charged battery. Likewise, you can’t expect your body to perform without the proper nutrients! How do you properly fuel your body to bring your performance to the next level? While your specific needs depend on your body, gender, and lifestyle, here are a few general tips to help you fuel for fitness! Pre-workout fuel Pre-workout snacks can be an effective source of energy, but they are not always needed. A substantial meal 3–4 hours before you exercise should be enough to power your workout! If you are unable to eat a meal before you exercise, try eating something with about 30 grams of carbohydrates and small amounts of protein and fat. Toast, fruit juice, granola bars, sports drinks, and bananas are all great options. Sometimes, you need a little more than motivation to start your workout. Pre-workout powders are a popular option for boosting your energy. iFit Nutrition BCAA+ has optional caffeine to energize your workout, electrolytes to improve your hydration, and BCAAs to kickstart your recovery. In-workout fuel If your workout is less than 60 minutes, an in-workout snack is not necessary. Just make sure you’re staying hydrated, no matter how long you exercise! For workouts between 60–90 minutes, a sports drink with carbohydrates will maintain energy while providing electrolytes for hydration. This is also recommended for high-intensity sessions that produce a lot of sweat. If your workout lasts longer than 90 minutes, it’s a good idea to refuel your muscles and power through your session with an in-workout snack that has about 30 grams of carbohydrates. Post-workout fuel Your recovery is essential to your progress. A post-workout snack will replenish your energy stores and give your body the nutrients it uses to repair your muscles. If you’re planning to eat a meal 1–2 hours after your workout, you don’t necessarily need a post-workout snack. Always listen to your body—if you’re ravenous, then go for it! After a cardio session, try a peanut butter sandwich, fruit smoothie, or Greek yogurt for a post-workout snack that will help you bounce back. A good rule of thumb for refueling after cardio is to have a snack with a carb-to-protein ratio of 3:1. Are your goals centered around building muscle and strength training? If so, a post-workout snack is most definitely in order! Refuel with carbohydrates and protein, so the workout doesn’t leave you feeling drained. The optimal carb-to-protein ratio of a strength training post-workout snack is 2:1. Protein Protein requirements vary from person to person. While many factors influence how much protein you need, here is a general breakdown of the amount you should aim for each day: In some cases, your performance goals may require even more protein. However, you should not exceed about 1 gram per pound of body weight, especially in the long term. If you struggle with getting enough protein from food alone, supplementation is a great option. iFit Nutrition Protein is a high-quality solution that comes in whey and plant-based formulas. Hydration Aim to drink 2 cups of water before and throughout your exercise. For exercise exceeding 60 minutes, reinforce your hydration with a beverage containing electrolytes. iFit Nutrition BCAA+ has added electrolytes to replenish your hydration during long, intense workouts. While hydration is important, it is possible to overdo it. To prevent overhydration, limit your water intake to 34 ounces per hour of exercise. Meals Now that you know how to structure your food intake around your workouts, one question remains. What about the rest of your day? The answer depends on your body and lifestyle. However, it’s crucial that you eat enough calories and nutrients to support your exercise and whatever else the day brings! Make sure you’re eating a balanced, varied diet so that you get all of the vitamins and minerals that your body needs. Here is a general guide for meal structures*: *Adjust portion size as needed to match your hunger levels, but aim for the ratios outlined! With a little experimentation and time, you will create synergy between your nutrition and fitness, building momentum that brings your goals within reach. Optimize your nutrition to give yourself all of the tools you need to hit that target!

Have you stumbled upon the BCAA+ on our shop page, read about them online, or have a friend who swears by them? If so, you may be questioning what BCAAs are and why people take them. You may even wonder if you should be adding them to your training regimen. Well, wonder no longer! Read on to learn what BCAAs are, how your body uses them, and how they can impact your training! To shop iFit BCAA+, click here! What is a BCAA? BCAA stands for branched-chain amino acid, which is a subcategory of amino acids. There are a total of 20 amino acids that are used as the building blocks for proteins in the body. Protein is best known for making muscles in your body, but it is also used in your bones, tissues, enzymes, hormones, and more. There are only three amino acids within the subcategory of branched-chain amino acid: leucine, isoleucine, and valine. How are they used in the body? BCAAs have many uses, but in a sports context, we focus on the following: They provide a small amount of energy during exercise. (BCAAs are the only amino acids broken down in your muscles. Other amino acids break down in your liver.)They signal muscle protein synthesis for building and repairing muscles.They make up part of muscle structure. Why supplement them? Since your muscles burn BCAAs for fuel, the amount left to signal the process of building and repairing your muscles decreases. The theory is that supplementing before working out will increase the amount of BCAAs. This provides you with an adequate amount to trigger the process for building and repairing your muscles, even after some are used as fuel. Studies suggest that they may help with muscle recovery, prevent muscle damage, and combat soreness. How much do I need? Research suggests that consumption should be highest for leucine, as it is the main signaling amino acid. It seems to improve muscle recovery at about 2–3 grams. Research also indicates that a 2:1:1 ratio of leucine, isoleucine, and valine may be optimal. Can I get them from food? Absolutely! Dairy and whey are great sources of BCAAs. However, it takes about 2 ½ cups of milk to get 5 grams of BCAAs. So, for those looking for a lower-calorie option, supplementation is a great choice. If you're looking to get energized, hydrate your body, and recover quicker after your workouts, try the 3-in-1 iFit BCAA+ mix!

When it comes to protein, there are differing opinions on how much the average person needs to consume each day. While some people think Americans get too much protein, others believe Americans aren’t getting enough. The fact is, it depends on your goals! Most of us get enough protein to maintain our bodily functions, but it’s possible you may not be consuming enough to reach your fitness goals. A key component of protein consumption is your timing. It is important to spread protein consumption throughout the day. It is common to have a predominantly carb-based breakfast (muffin and coffee anyone?) and lunch, then eat something like a 12-ounce steak, baked potato, broccoli, and a glass of milk for dinner. That is a whopping 94 grams of protein! The problem, then, isn’t likely your total protein consumption. For many of us, we aren’t getting enough protein throughout the day to reap all of its benefits. Protein requires more energy for digestion, because it takes longer to digest. This means that more protein can help with appetite control, regulate blood sugar levels (as it slows down carb digestion and absorption), and will slightly increase your metabolism. Protein also helps build your muscles and protects against muscle breakdown when it’s combined with strength training. It’s important to start the day with adequate protein. This will help refuel your muscles after your overnight fast. It will also curb your hunger to prevent you from gravitating toward sugar-filled energy in the morning (like baked goods and sugary drinks). To help you get adequate protein for breakfast, your goal is to eat at least 20 grams in the morning. iFit Nutrition Protein powder is a great addition to your morning to help you reach your protein goals. Drink it on the side with your morning muffin, or use it in a breakfast recipe. Below are a few of our favorite high protein breakfast recipes to keep you full, fueled, satisfied, and ready to take on your day! Baked Blueberry French Toast Chocolate Protein Smoothie Protein Pancakes Thin Mint Protein Shake Double Chocolate Protein Waffles

Did you know that only about 5% of Americans are vegetarian or vegan? While that number may seem miniscule, statistics show that a lot more people are looking into making their diet more plant-based (according to a 2018 poll), as it can be greatly beneficial for both your health and the environment. According to this study, it’s estimated that one pound of protein from kidney beans requires 18 times less land, 10 times less water, 9 times less fuel, 12 times less fertilizer, and 10 times less pesticide than producing one pound of beef. There are also concerns about manure and water pollution, as well as carbon dioxide, methane, and nitrous oxide production, but remember, these are just estimates. Measuring sustainability is complex and this isn’t to say that meat and dairy can’t have their place in a healthy, sustainable diet. Farmers and ranchers work hard to improve sustainable farming practices all the time. However, many erroneously believe that a healthy meal consists of meat and vegetables only. A great way to incorporate more plants and less meat is by doing Meatless Monday every week. It’s my favorite because it allows you to explore other options in the kitchen and center your meal around something else. One of my coworkers told me she wouldn't even know where to begin with a meatless dinner, since meat is always at the center of her meals. Now, meat certainly has its nutritive qualities, such as protein, iron, B12, and zinc. However, you can get most of these nutrients from plants, plus phytochemicals and beneficial fibers. Most of us could certainly stand to incorporate more plant foods in our diets, especially fruits, vegetables, and whole grains. Also, with a little planning and adequate calories, we can get enough protein, even for muscle building. While I don’t think everyone needs to follow a strict vegetarian diet, I’m certainly a proponent of using Meatless Monday as a way to incorporate more plants in a delicious way. Getting started with Meatless Monday. There are a couple ways to start incorporating Meatless Monday into your life. First, you could think of some of your favorite foods that contain meat, then replace it with something else. For example, bean tacos, veggie burgers, or tofu curry instead of chicken. Another approach is to make dishes that you don’t normally associate with meat. This is my husband’s favorite way to do Meatless Mondays because then he doesn’t feel like he’s missing out. So we often make pizza, pasta dishes, rice or quinoa bowls, and meatless salads, because he doesn’t feel like meat is a “requirement” for those types of meals. I may never get him on board for veggie burgers (I love them!), but I have been able to find a lot of meatless options that he loves. I like to incorporate a variety of veggies, legumes, and whole grains to get a good amount of protein and fiber. That way, it helps keep us full and satisfied longer. I also often use dairy when cooking my meatless meals for added protein, calcium, vitamin D, and more, but you don't have to. Remember, vegetarian and vegan meals can be nutritionally adequate when planned well and have health benefits. They’re a great way to get fruits, vegetables, whole grains, legumes, nuts, and seeds into your diet, which can help with your overall health and potentially decrease your carbon footprint. Need some inspiration? We have over 400 vegetarian recipes on our blog, with 180 of them being vegan. Grab a knife and let's start transforming mundane Mondays into culinary adventures!