“Getting healthier” can very quickly start to feel like a very big project.

You decide you want to make a change, and suddenly you’re thinking about working out several days a week, stretching every day, fixing your diet, eating more protein, drinking more water, getting more sleep, hitting a certain number on the scale…

Maybe you even tell yourself you’ll join the gym once you get in a little better shape.

Before you’ve actually done anything, you’ve given yourself a second job.

During our recent Union Fitness Wellness Day, we brought together professionals from across the health and wellness space to answer questions from our community. We talked about movement, nutrition, recovery, building habits, and how we should actually measure progress.

Despite covering a lot of ground, one theme kept coming back:

Taking care of yourself doesn’t have to be complicated. Sometimes, you just need to start.

Make the First Step Almost Too Easy

Want to work on your mobility?

Start with five minutes.

Seriously.

You don’t need an hour-long mobility routine for it to “count.” Five intentional minutes that you actually do will probably serve you better than the perfect 45-minute routine you keep putting off until you have more time.

The same idea applies to getting into the gym.

One of the barriers we regularly hear from people is some version of, “I want to get in better shape before I start going to the gym.”

But that’s what the gym is for!

You don’t have to get fit enough to go to the gym any more than you need to get flexible enough to start stretching.

Your first step might simply be walking through the doors. Take a tour. Try a class. Ask someone how a machine works. Do a few exercises you already know and call it a day.

You can build from there.

Fuel the Life You’re Actually Living

Nutrition can become another area where we let “perfect” get in the way of “better.”

Instead of immediately overhauling everything you eat, look at what would make your current routine a little easier.

Maybe that’s keeping a few snacks at work so your energy doesn’t crash halfway through the afternoon. Maybe mornings tend to make you nauseous, so instead of forcing yourself through a large breakfast, you experiment with something smaller and easier to tolerate.

One of our Wellness Day attendees described skipping breakfast and then getting to the end of the day feeling like they still had an “unused meal token.”

We’ve probably all played some version of that game.

But our bodies don’t necessarily keep score that way. When and how much we eat throughout the day can affect hunger, energy, training, and even how we feel heading into bed.

Rather than getting caught up in finding the “perfect” diet, start by looking at the bigger picture. Are your meals actually keeping you fueled? Are you getting a variety of foods? Do you regularly include sources of protein, carbohydrates, fats, fruits and vegetables? Are your eating habits supporting the way you want to feel and perform?

Healthy eating doesn’t have to belong to one particular food ideology. It should support the life you’re trying to live.

Find Movement You’ll Actually Come Back To

This may have been one of our favorite points from the entire panel:

Movement should be fun.

That doesn’t mean every workout needs to be easy.

You can work hard. You can challenge yourself. You can have days where the last thing you want to do is start—and still feel great afterward.

But if exercise permanently lives in the same mental category as doing your taxes, it’s going to be really difficult to keep doing it.

There are too many ways to move to spend your life forcing yourself through one you hate.

Lift weights. Take a yoga class. Run. Hike. Ride your bike. Play pickleball. Dance. Swim. Take a group fitness class. Walk around the neighborhood with a friend.

And yes, you can do more than one.

The “best” exercise program on paper isn’t particularly useful if you hate it enough to stop doing it.

Find something that challenges you and gives you a reason to come back.

Measure Progress With Things That Actually Matter

The scale came up quite a bit during our panel, and for good reason.

It’s incredibly easy to let one number determine whether we think we’re making progress.

But body weight fluctuates.

Hydration, sodium intake, carbohydrate intake, digestion and other factors can all change what you see on the scale from one day to the next. For women, hormonal changes throughout the menstrual cycle can contribute additional fluctuations.

That doesn’t make the scale useless.

It just means we need to understand what it’s actually telling us.

Use the scale to identify trends, not to grade yesterday.

If changing your body weight is one of your goals, looking at the trend across several weeks can give you useful information. Letting Tuesday morning’s number determine whether Monday was a “good” or “bad” day probably won’t.

And the scale isn’t the only way to measure progress.

Ask yourself:

• Are you stronger than you were six months ago?
• Can you walk farther without getting tired?
• Can you use more weight or complete more reps?
• Is getting off the floor easier?
• Are you sleeping better?
• Do you have more energy throughout the day?
• Are your clothes fitting differently?
• Are you showing up more consistently?
• Can you do something today that you couldn’t do before?

Those are measurements, too.

And depending on why you started, some of them may matter a whole lot more.

Just Start Somewhere

If there was one takeaway from our Wellness Day conversations, it’s that health doesn’t have to become another full-time job.

Five minutes of mobility still counts.

A snack in your desk drawer can be a meaningful nutrition strategy.

Finding a type of movement you genuinely enjoy matters.

And progress can show up in dozens of places that have nothing to do with the number you saw on the scale this morning.

You don’t need to change everything at once.

Pick something small enough that you can actually start.

Then give yourself the chance to do it again tomorrow.

Is it dehydrating?

Does it stunt recovery?

Is more always better?

Let’s look at what caffeine actually does in the body, where it can help, where it can hurt, and how to use it wisely.

How does caffeine work?

Adenosine is a molecule that naturally builds up in our brain throughout the day. As adenosine levels rise, we begin feeling increasingly tired and eventually develop the drive to sleep. Caffeine has a similar shape to the adenosine molecule, allowing it to fit into the adenosine receptor sites. When we consume caffeine, it binds to those adenosine receptors and prevents adenosine from attaching. As a result, the brain receives less of the “you’re getting tired” signal, helping us feel more alert.

By blocking adenosine receptors, caffeine can indirectly influence several neurotransmitters and hormones including dopamine, epinephrine (adrenaline), norepinephrine, and cortisol, contributing to the alert feeling many of us associate with caffeine.

If caffeine blocks a molecule that builds up throughout our day, why do we drink it in the morning? We primarily drink caffeine in the morning because it helps us feel more alert while our body transitions from sleep into wakefulness. Some sources advocate for waiting even 90 minutes after waking up before taking your first caffeine.[1][2]

Caffeine also has a “half-life” which describes how long it takes for our body to break down the molecule. This half-life can be affected by outside factors that either shorten or lengthen how long caffeine stays in our system.[3][4]  For example, smoking has been linked to cutting the half-life in half, while pregnancy has been linked to extending the half-life by 25% or more. Half-life describes the amount of time for our body to metabolize half of the amount we took. So even after the arousal effects have worn off, our bodies will still be metabolizing what we consumed. The half life ranges from 3-7 hours within individuals. And yes—even if you’re someone who says, “I can drink coffee and fall asleep just fine,” your body still has to metabolize that caffeine.

Caffeine Dosages and Recommendations

For most healthy adults, 400mg of caffeine is considered safe according to the FDA[5] and Mayo Clinic[6]. It is important to note that each of us vary in our own sensitivity to caffeine, so 100mg may feel very different from person to person. Below is a table with approximations of caffeine based on the beverage.

Benefits of Caffeine use

Being in the fitness space, we are exposed to caffeine at higher levels through energy drinks and pre-workouts — more so than our regular coffee shop visitor who grabs a cold brew.

Most of us have experienced this firsthand: caffeine can make us feel more alert, focused, and ready to tackle the task in front of us.

Perceived energy output and exercise performance is another reported key benefit.[7] Research has shown caffeine can improve endurance, increase power output, and support harder sprint efforts. It may also reduce our perception of fatigue, allowing us to maintain higher levels of performance for longer.

Mood and motivation are another pillar of what have been reported as a benefit of taking caffeine. Many caffeine users describe feeling more motivated to start difficult tasks, more focused while working,[8] and in some cases even experiencing modest improvements in mood.

Benefits of not taking Caffeine

One benefit I’ve heard from people who do not use caffeine—and one that many former caffeine users describe—is becoming more aware of your body’s natural energy patterns. We become better at recognizing when we’re genuinely rested and when we’re running on fumes. We may also become more aware of the habits, workloads, and stressors that are draining our energy.

From a fitness standpoint, stepping away from caffeine can sometimes give us a more honest picture of recovery. Are we actually ready to attack a PR today? Or are we using caffeine to push through fatigue that our body is trying to communicate?

People have reported better sleep quality as a result of not taking caffeine. Sleep is probably where we see the biggest difference. People who don’t use caffeine often report better awareness of their body’s natural sleep signals. At the same time, many caffeine users discover that consuming caffeine later in the day can make it harder to fall asleep or reduce overall sleep quality—even if they feel like they’re sleeping normally.

Drawbacks of Caffeine use

An important note here: Caffeine creates a dependence. Many users take caffeine to avoid the symptoms of withdrawal, versus taking caffeine to increase mental arousal for specific tasks. I learned this firsthand after going through caffeine withdrawal myself. What I initially thought was just a few rough days turned out to be a well-documented response to reducing caffeine intake after regular use.

Arguably the largest drawback for caffeine use is the effect on sleep.[9] You can’t out supplement poor sleep. Our body adapts to increased caffeine use, which can lead to higher usage – further affecting our natural sleep cycles.

With increased dosages (or in people who are more prone to these symptoms) people can develop jitters, restlessness, feelings of anxiety, or an elevated heart rate. These symptoms are more often short-term, but may nevertheless make us feel like a having a “bad” side-effect.

Conclusion

Like most tools, caffeine isn’t inherently good or bad.

Used intentionally, it can improve alertness, performance, and focus. Used carelessly, it can interfere with recovery, sleep, and our ability to recognize when we genuinely need rest.

The goal isn’t necessarily to take more caffeine—or to eliminate it entirely. The goal is understanding how it affects you so you can make informed decisions that support your health, recovery, and performance.

Sources

1. “Should you Delay Morning Caffeine”, Emelina Thomas, Oura –  08/2024
2. “What Delaying Your Morning Coffee by 90 Minutes Can Do For Your Energy”, Sarah Bence, VeryWell Health – 03/2026
3. Statland BE, Demas TJ. Serum caffeine half-lives. Healthy subjects vs. patients having alcoholic hepatic disease. Am J Clin Pathol. 1980 Mar;73(3):390-3.
4. Institute of Medicine (US) Committee on Military Nutrition Research. Caffeine for the Sustainment of Mental Task Performance: Formulations for Military Operations. Washington (DC): National Academies Press (US); 2001. 2, Pharmacology of Caffeine.
5. “Spilling the Beans: How Much Caffeine is Too Much?” – 08/2024
6. “Caffeine: How much is too much?”, Mayo Clinic – 02/2025
7. Guest, N.S., VanDusseldorp, T.A., Nelson, M.T. et al. International society of sports nutrition position stand: caffeine and exercise performance. J Int Soc Sports Nutr 18, 1 (2021).
8. Ribeiro JA, Sebastião AM. Caffeine and adenosine. J Alzheimers Dis. 2010
9. Reichert CF, Deboer T, Landolt HP. Adenosine, caffeine, and sleep-wake regulation: state of the science and perspectives. J Sleep Res. 2022 Aug

One of the biggest benefits of creatine supplementation is its ability to enhance strength and power output. When your muscles have more creatine available, they can produce energy more quickly during intense exercise. This often translates to lifting heavier weights, performing more total volume in workouts, and maintaining higher training intensity. In addition to performance benefits, creatine may also support faster recovery between workouts and help promote muscle growth by improving cellular hydration and increasing the body’s ability to perform high-quality training sessions.

For most people, the recommended dose of creatine is simple: 5 grams per day. While some individuals choose to do a short “loading phase,” it isn’t necessary to experience the benefits. Consistency is the key factor. Creatine works by gradually saturating your muscles over time, which means it must be taken daily to maintain optimal levels in the body. Skipping days can reduce muscle creatine stores and limit its effectiveness. Many people find it easiest to mix creatine into a post-workout shake or simply add it to water or another beverage as part of their daily routine.

Despite its popularity, creatine is surrounded by a number of myths. Some people believe it causes kidney damage, dehydration, or excessive water retention. However, decades of research have consistently shown that creatine is safe for healthy individuals when taken at recommended doses. In fact, creatine is widely considered the most researched supplement on the market, with hundreds of studies supporting both its safety and effectiveness. The small amount of water retention that can occur typically happens within the muscle cell itself, which can actually support performance and muscle growth rather than cause negative effects.

If you’re looking for a simple, affordable supplement that can help improve your strength, training performance, and muscle development, creatine is one of the best options available. When taken consistently at 5 grams per day, combined with proper training, nutrition, and hydration, it can be a powerful tool to support your fitness goals. As always, supplements work best when paired with a structured workout program and a balanced diet so stay consistent, train hard, and let the science-backed benefits of creatine help elevate your performance!

If this is you, you’re not alone.

A healthy relationship with food doesn’t mean avoiding holiday favorites, it means being able to enjoy special meals and care for your body at the same time. It’s about honoring hunger, making balanced choices, and giving yourself permission to enjoy the day without guilt.

Today, I want to share a supportive approach to navigating Thanksgiving in a way that protects both your mental wellbeing and your long-term goals.

1. Be Present

Thanksgiving is about connection, sharing time, stories, and gratitude with people you care about. Not everyone has the privilege of gathering around a table with loved ones. Try not to let food-related stress take away from meaningful moments.

2. Build a Balanced Plate

As someone who prioritizes fueling well, tracking macros, and training consistently, here’s an approach that helps me feel grounded and supported:

Prioritize Protein.

I usually start by adding a larger portion of turkey or another protein option. Protein supports fullness, steadier energy, and helps reduce the urge to overeat out of stress or emotion. It also plays a role in muscle repair, hormone health, and overall physical function.

Once I’ve added protein, I choose the sides I genuinely enjoy, including the roll. I don’t restrict myself on Thanksgiving. Eating protein first helps me slow down, stay present, and enjoy the rest of the meal without feeling overwhelmed.

3. Release The Pressure

This balanced mindset took time to build. For years, I restricted myself, felt guilty, and spent more time thinking about food than connecting with the people around me.

You deserve better than that.
You deserve peace at the table.

By allowing yourself a balanced plate, you’re more likely to enjoy dessert without feeling out of control, and more likely to finish the meal feeling satisfied instead of stressed.

4. The Next Day

Many people feel pressure to “compensate” after Thanksgiving through restriction or excessive exercise. But you can’t and don’t need to “burn off” a meal. That’s not how nourishment or metabolism works.

The most supportive thing you can do is simply return to your normal routine:
• Your usual meals
• Your usual hydration
• Your usual training (if you feel ready)
• Your usual habits

No punishment. No extremes. No earning or undoing food.

5. Give Yourself Grace

Your body works incredibly hard for you every day. It deserves nourishment, enjoyment, and appreciation, not guilt.

I hope you can enjoy your Thanksgiving, your food, your people, and your presence. And if the day feels heavy or complicated, remember you can still be grateful for the one constant that has carried you through every challenge: your body.

-Ashley

If you’re struggling with food, exercise thoughts, or body image, here are supportive resources: 

National Eating Disorders Association (NEDA)
Helpline for call, text, and chat support:
https://www.nationaleatingdisorders.org/help-support/contact-helpline

Crisis Text Line
Text HOME to 741741 for immediate support.

NAMI HelpLine (National Alliance on Mental Illness)
Call 1-800-950-NAMI (6264) or text “HelpLine” to 62640

If you ever feel in danger or need urgent help, please contact local emergency services or 988 (U.S. Suicide & Crisis Lifeline).

Ingredients:

• 2 tablespoons olive oil
• 1 lb boneless, skinless chicken breasts about 2 larger breasts
• 1 cup celery diced
• 1 cup carrot cut in 1/4-inch-thick small circles
• 1 cup onion finely chopped
• 1/2 tablespoon garlic finely minced
• 2 cups yukon gold potatoes peeled+ cut into 1-inch pieces
• 1 cup yukon gold potatoes peeled+ cut into quarters so that you can remove them at the end
• 1/4 teaspoon black pepper
• 1/4 teaspoon salt
• 1/4 teaspoon dried parsley
• 3 cups chicken bone broth (higher in protein and more nutrient dense)
• 1/4 teaspoon dried basil
• 1/4 teaspoon dried rosemary
• 1 tablespoon fresh parsley for garnish
• 1/2 cup milk of choice almond milk, whole milk, any milk will work

1. Heat olive oil in a large pot on the stove. Add in the celery, carrot, onion, garlic, salt and pepper, parsley, basil and rosemary. Sauté for 2 minutes or until slightly translucent. 
2. Add raw chicken, potatoes and chicken broth in the pot. Cover the pot and bring to a boil. Once boiling, lower heat to a simmer and cook on medium heat for 30 minutes, stirring occasionally.
3. Once cooked, remove the large potato pieces + chicken breasts. Place large potato quarters, milk + 1/2 cup of broth *from the pot* (a few ladles full!) into a blender until smooth. Add back into the pot.
4. Place chicken on a cutting board and shred.  Put the chicken back into the pot. 
5. Stir everything together until combined and smooth. Garnish with parsley and serve.

Yields: ~ 5 servings.

Now that football season is back in full swing, it’s time to bring out the game-day recipes! One staple that never disappoints is buffalo chicken dip.

But if you’re looking for a lighter, more macro-friendly version without sacrificing flavor, this is my go-to recipe. It’s creamy, a little spicy, packed with protein, and just as delicious as the classic! Perfect for fueling up while cheering on your team!

Ingredients: 

• 1 1/2 lbs boneless skinless chicken breast raw

• 1/2 cup Frank’s Red Hot Sauce

• 8 oz 1/3 less fat cream cheese cubed

• 1/2 cup non-fat plain Greek yogurt

• 1 cup sharp cheddar cheese shredded, 112g

• 1 cup low-moisture part-skim mozzarella cheese shredded, 112g

• 4 green onions chopped

• 1 tsp. garlic powder

• 1 tsp. Salt

Directions:

1. Add the raw chicken to a pot. Cover the chicken with water and set to boil for 15-20 minutes until the chicken is fully cooked through and no longer pink with an internal temperature of 165 degrees Fahrenheit. 
2. Remove the chicken from the water and shred with 2 forks or with a hand mixer in a bowl (my preferred method).
3. Add the shredded chicken, hot sauce, cream cheese, greek yogurt, shredded cheeses, green onions, garlic powder and salt to the crock pot. Stir together to slightly mix and set on low for 1.5 hours. Stir around the 1 hour mark to ensure even cooking.
4. Once done, give the buffalo chicken dip a good mix until evenly combined throughout.
5. Serve with chopped pita, crackers, chips or veggies. I recommend Siete brand tortilla chips if you’re looking for an ingredient friendly option.

Notes:

• Yields approximately 10 servings.
• You can sub chicken for canned or pre-cooked rotisserie. Whatever works for you!
• You can also use any brand of hot-sauce. I just prefer Frank’s!

Ingredients:

• ½ cup plain greek yogurt
• ¼ tbsp avocado oil mayo or light mayo
• ½ tbsp lemon juice
• ½ tbsp dijon mustard
• Salt & black pepper to taste
• 2 shredded chicken breast
• ¼ of a red onion, diced
• 1 stalk green onion, diced
• 1 stalk celery, diced

Other delicious add-in options:

• Finely diced herbs like dill, parsley, or basil
• Dried cranberries, raisins, or diced grapes for a sweet crunch
• Chopped nuts like walnuts or pecans

How to:

• Add greek yogurt, avocado oil mayo, lemon juice, dijon mustard, salt & pepper to a mixing bowl and whisk until smooth
• Add shredded chicken, red onion, green onion, celery and any other add-ins if using.
• Stir well so it’s all combined. Store in the fridge using an airtight container for 3-4 days!

This is one of my go-to lunches for the week because it’s quick and easy and can be added to anything! I love it on its own with some crackers, but you can also make it a sandwich, a wrap, or eat it with sliced veggies! This recipe has wonderful flavor, high in protein, has healthy fats, and low-carb! Enjoy!

-Ashley

First meal is a crock pot chuck roast. The ingredients you need are: chuck roast, obviously, I like to get it from Aldi as they have the cheapest option. 1 table spoon of olive oil for searing, salt and pepper – season roast with a fair amount of salt, otherwise it can taste a little flat. 1 yellow onion, cut into strands, 1 whole peeled garlic – be sure to use fresh garlic for the best flavor here. 1 can of beef broth, Worcestershire sauce for seasoning, 2-3 Yellow/gold potatoes 2 big carrots, and corn starch if you want a thick gravy like broth.

Sear both sides of the chuck roast on a big pan by heating up the 1 tablespoon of olive oil on a pan. After searing the chuck, pat it dry with paper towel and set it aside, use that same pan to sauté the onion and garlic for 2-3 minutes with beef broth and Worcestershire sauce. Now put all the goodies in the crock pot, the layer goes: beef-onion & garlic-potatoes-carrots. Set that bad boy aside for 8-9 hours on slow cook option, and now you have yourself a protein rich meal ready to go the next day.

Second meal is called “I don’t want to cook at all chicken and rice combo,” which is my go to meals when I don’t want to cook, at all. You need a rice cooker and Kirkland brand canned chicken from Costco, or their famous $5 rotisserie chicken. Literally just cook the rice (please wash them, it’s the honorable way), put your chicken on it, and top it off with some bagged spinach or sauce. Is that the most college kid like meal ever? Yes, but it is healthier than a cup of instant noodles.

Thanks for reading my blog, perhaps one day I’ll bring some crock pot roast for everyone to try!

Hanson

I will admit that this diet can be effective in losing weight but is it the right choice for you? In my opinion, every person should eat all 3 macronutrients that we have available to us. This means a person should be eating carbohydrates, proteins, and fats. The reason I believe this is because each macronutrient has a specific function in our body. Carbohydrates provide us with energy that is used in our bodily functions and daily activity. Protein aids our bodies in repairing and building tissues that is not just limited to muscle. Lastly, fats help regulate our bodies hormones and can also provide energy. Now when we put our bodies through a keto diet, we are eliminating a whole macronutrient and some of its functions. Yes, fats can be an energy source so in theory fats would take over as the primary energy source instead of carbohydrates but is it the most efficient?

This creates a debate that divides the fitness community. Is keto healthy for the average person with the elimination of an entire macronutrient? Researchers on both sides can argue for both points with validity for both but in my own educated opinion, I think there is a better way to lose weight. This can be done without eliminating carbohydrates, losing weight gradually or slowly on a week-by-week reduction in calories, and proper exercise. Our bodies were intended to use all 3 macronutrients. The keto diet eliminates carbohydrates which is why I think there are better ways to lose some lbs.

-Gainz

When it comes to protein, there are complete (essential) and incomplete (nonessential) proteins. There are 9 essential amino acids that the body can’t produce by itself. To get these amino acids, we must consume foods that contain all of them, making them complete proteins. Those foods that do not contain one of more of those 9 essential amino acids are considered incomplete proteins. We should strive to receive a majority of our daily protein from whole food sources, but otherwise you can supplement with a good ole reliable protein powder.

The standard Recommended Dietary Allowance (RDA) for protein = 0.8 grams per kilogram of body weight. To show a quick example, I weigh about 77kg. So, for me: 77kg * 0.8g = roughly 62 grams/day. However, needs will vary depending on activity level and health status. Moderately active individuals may need closer to 1g per kg of body weight. Those who are more intensely active may need more than 1g per kg of body weight, so it all depends.

Most of us know and associate protein with building muscle. While this is certainly a key reason as to why we need it, there are several other reasons why we need protein to maintain good health:

• Supports a healthy immune system
  • The amino acids help turn our antibodies and other T/B cells into “germ fighters” that spot and kill harmful cells that enter your body before they can start an infection.

• Builds and maintains muscle
  • Muscle stress caused by exercise will damage the protein filaments in our muscles. As a result, our daily protein intake will help to rebuild those filaments and help the muscles stay functional.

• Can help with weight management
  • Protein takes longer to digest than other types of nutrients, so it can increase satiety and satisfy our hunger for longer periods of time.

• Supports the growth, development, and repair of cells

There are many different food sources out there for you to get your daily complete and incomplete proteins in. Some of my favorites include beef, pork, eggs, and poultry for my complete proteins and nuts, beans, rice, and vegetables for my incomplete proteins. What are your favorites?

Toria