Expert nutrition advice, tracking tutorials, member stories, and more to help you reach your goals.
Recently, there has been a lot of discussion about the type of sugar used in foods and beverages: cane sugar versus high-fructose corn syrup (HFCS). While both are forms of added sugar, they have subtle differences that may impact your training goals, body composition, and long-term health.
Brittany Werner
Aug 4, 2025
If you’re training hard, eating healthy, and still not seeing the performance or body composition results you want, you’re not alone. Many athletes find themselves frustrated by stalled progress despite doing “everything right.” Often, the issue isn’t effort—it’s awareness. You may be relying on healthy foods hindering progress without realizing it.
Team WAG
Jul 28, 2025
Today, we’re discussing why low-carb diets became popular, the role of carbohydrates in optimizing performance, and sharing tips on incorporating carbohydrates into your diet to improve body composition while still crushing it in your workouts.
Alex Oskian
May 21, 2025
Ah, spring break! The mere words conjure up images of sunny beaches, exciting adventures, and maybe just a little bit of letting loose. But what should you do if you have specific fitness, nutrition, and body composition goals? This post is your go-to guide for vacation nutrition tips to help you stay on track.
Ali Macy
Mar 31, 2025
Have you ever felt like you're putting in the work at the gym and trying to eat "healthy," but your performance isn't improving, or your weight just won't budge? The secret to unlocking your fitness potential and achieving your body composition goals might lie in a deeper understanding of macronutrients for performance.
Ali Macy
Mar 26, 2025
The holidays are fast approaching! If you have goals to optimize your health, performance, and body composition over the next few months, you're likely noticing some apprehension as you consider the gym closures, festive treats, and schedule changes that characterize this time of year.
Ali Macy
Nov 13, 2024
We need protein for maintaining and building muscle. Let’s talk specifically about the importance of protein intake for recovery while you sleep.
Ali Macy
Aug 12, 2024
Today we’re going to share what gut health is, why gut health matters, and specific tips for supporting gut health. But don’t stress about implementing everything you learn at once—most people don’t need to “heal” their gut completely but will still see improvements in their health and body composition when implementing the tips below.
Ali Macy
Jun 6, 2024
If you are starting to pay attention to your nutrition, learning how to use a food scale to count calories and macros will make the process easier. With a bit of time and practice, you can confidently determine what is in your food (and, therefore, how much you need to eat) to reach specific body composition, performance, and overall wellness goals.
Rachel Holcomb
May 20, 2024
Most people assume that the main reason someone chooses to track macros is to change how they look. Although improving body composition is the catalyst for many, most macro trackers experience many other benefits once they start.
Ali Macy
Apr 17, 2024
Dialing in your sleep is a major proponent for busting through plateaus, which is why we refer members to this article often. So much so that we’ve added more tips and practical devices for improving sleep to the list!
Ali Macy
Jan 26, 2024
“I’ve been training so hard, but I still don’t feel confident in my body.” “I workout on the reg, but I’m not losing weight. What gives?” “I want to get stronger, and I think I’m training enough. What am I doing wrong?” Sound familiar?
Ali Macy
Jan 15, 2024
