Malia Frey, M.A., ACE-CPT, CHC 10/29/26 Malia Frey, M.A., ACE-CPT, CHC 10/29/26

How to Recalculate Macros after Losing 10 pounds

Losing weight? Learn when and how to adjust your macros for continued weight loss, with easy calculations, examples, and tips to avoid plateaus.

Malia Frey, M.A., ACE-CPT, CHC 10/19/26 Malia Frey, M.A., ACE-CPT, CHC 10/19/26

How to Track Macros in Homemade Meals (Without Guessing)

Learn how to track macros in homemade meals with a simple step-by-step guide. Calculate protein, carbs, and fat for any recipe and serving size.

Malia Frey, M.A., ACE-CPT, CHC 9/22/26 Malia Frey, M.A., ACE-CPT, CHC 9/22/26

Protein Maxxing Benefits and Drawbacks

Should you be protein maxxing? The internet trend may offer some benefits, but there are drawbacks to over consuming protein as well.

Malia Frey, M.A., ACE-CPT, CHC 7/13/26 Malia Frey, M.A., ACE-CPT, CHC 7/13/26

The Best Healthy Picnic Foods With Protein

Find out what to eat, what to drink, what to pack and how to carry your healthy picnic to the park.

Malia Frey, M.A., ACE-CPT, CHC 7/8/26 Malia Frey, M.A., ACE-CPT, CHC 7/8/26

High Protein Grains: 10 Best Grains Ranked by Protein Content

Discover the highest protein grains ranked from most to least protein. Compare protein, fiber, vitamins, and minerals to choose the healthiest whole grains for your diet.

Malia Frey, M.A., ACE-CPT, CHC 5/29/26 Malia Frey, M.A., ACE-CPT, CHC 5/29/26

When to Consume Whey Protein for Optimal Results

Compare protein timing strategies to see if you should consume whey protein before a workout, after a workout, or before bed for best results.

Malia Frey, M.A., ACE-CPT, CHC 4/11/26 Malia Frey, M.A., ACE-CPT, CHC 4/11/26

What Is the Maximum Amount of Protein You Should Consume Per Meal?

Separate myth from fact in the debate about how much protein is absorbed in one meal. Learn what the current science says about the best per-meal protein intake.

Malia Frey, M.A., ACE-CPT, CHC 2/6/26 Malia Frey, M.A., ACE-CPT, CHC 2/6/26

18 Fun Ways to Burn Calories With Your Kids

There are great ways to get some exercise with your kids, regardless of their age. See how to work out with toddlers, school-age kids, and teens.

Malia Frey, M.A., ACE-CPT, CHC 12/9/25 Malia Frey, M.A., ACE-CPT, CHC 12/9/25

What Exercise Machine Burns the Most Calories?

Malia Frey, M.A., ACE-CPT, CHC 11/7/25 Malia Frey, M.A., ACE-CPT, CHC 11/7/25

Keeping Weight Off after Mounjaro

Keeping weight off after stopping Mounjaro or Ozempic is possible with the right food choices and lifestyle changes. Find out how to maintain your weight loss.

Malia Frey, M.A., ACE-CPT, CHC 10/24/25 Malia Frey, M.A., ACE-CPT, CHC 10/24/25

The 7 Best Carbs for Bodybuilding

The best carbs for body builders and other who want to build or maintain muscle include fiber and protein-rich choices like legumes, whole grains, and others.

Malia Frey, M.A., ACE-CPT, CHC 10/21/25 Malia Frey, M.A., ACE-CPT, CHC 10/21/25

How Long Should You Cut for?

Find out how long you should cut for to maximize fat loss while also maintaining muscle mass.

Malia Frey, M.A., ACE-CPT, CHC 10/2/25 Malia Frey, M.A., ACE-CPT, CHC 10/2/25

10 Easy Ways to Increase Your Protein Intake

Get enough protein each day by adding it to every meal and snack, including dessert!

Malia Frey, M.A., ACE-CPT, CHC 9/15/25 Malia Frey, M.A., ACE-CPT, CHC 9/15/25

Can You Drink Alcohol While Intermittent Fasting?

There are pros and cons to drinking while intermittent fasting. You can drink when not fasting, but there are downsides and some drinks are better than others.

Malia Frey, M.A., ACE-CPT, CHC 9/2/25 Malia Frey, M.A., ACE-CPT, CHC 9/2/25

Clear Protein Pros & Cons

Find out what clear protein is and how it compares to traditional protein powder in nutrition, cost, and taste.

Malia Frey, M.A., ACE-CPT, CHC 8/28/25 Malia Frey, M.A., ACE-CPT, CHC 8/28/25

How to Calculate Intermittent Fasting Macros

Tracking intermittent fasting macros makes weight loss or body comp changes happen faster and makes the plan easier to follow. Use a calculator to get your numbers.

Malia Frey, M.A., ACE-CPT, CHC 6/26/25 Malia Frey, M.A., ACE-CPT, CHC 6/26/25

Calculating Your Calorie to Protein Ratio

The 10:1 calorie to protein ratio is a great way to quickly determine if a food is a good source of lean protein. Learn how to calculate it and tips for using.

Malia Frey, M.A., ACE-CPT, CHC 6/13/25 Malia Frey, M.A., ACE-CPT, CHC 6/13/25

Going Over Your Fat Macros?

If you consistently go over your fat macros you may gain weight, experience changes in body composition, and more even if you don't go over calories.

Malia Frey, M.A., ACE-CPT, CHC 6/3/25 Malia Frey, M.A., ACE-CPT, CHC 6/3/25

Ozempic Diet Plan: PDF, Food List, Tips, and More

Download the printable Ozempic diet plan PDF for a complete semaglutide diet menu for weight loss, GLP-1 grocery shopping list, tips for success, and more.

Malia Frey, M.A., ACE-CPT, CHC 5/20/25 Malia Frey, M.A., ACE-CPT, CHC 5/20/25

How Long Should I Bulk For?

How many months should you bulk for? Find out what the science says about bulking duration, how to increase calories, and protein intake during bulking.