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3 Ways You’ve Been Eating Healthy All Wrong

You’re doing everything you’re supposed to: food prepping like a pro, drinking water like a fish, eating all of the veggies and shopping in the whole food section. It’s working, or maybe it’s not, but in either case it could be better and we’re here to tell you why....

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There’s Nothing Simple About Carbs (Except This Article)

We can’t give you a list of good carbs and bad carbs… this isn’t a comic book where things are are so simple. Like people, carbohydrates are complex ( hahaha, pun intended!). Whether or not you should be eating them depends upon many variables. There’s nothing simple...

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Sugar Addiction: The Warning Signs and What To Do About It

It is responsible for over 70% of all deaths. One out of four people you know will die from it. It is preventable… and tragic. Yet, it isn’t being eradicated. There is no war against it. The police aren’t working the streets to prevent it. Why? The answer lies in what...

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A Simple Guide To Creating Lasting Change

There’s a popular quote in the world of success that goes, “how you do one thing is how you do everything.” And as it rightly should be! The core of who we are determines how we will approach and handle situations both big and small. That means that if we want to make...

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What You Need to Eat Before a Workout

Have you ever begun a workout only to feel sluggish and lethargic only moments after you started? Or even worse, have you felt run down and out of energy before the workout has even begun?   Failure to prepare your nutrition prior to a workout is a recipe for...

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Don’t Let Your Summer Vacation Ruin Your Progress

Weight loss goals seem to flow cyclically with the seasons (or months if you’re lucky enough not to get buried in snow for a few months out of the year).     Every year, it’s the same thing. The start of the new year brings about all the weight loss resolutions that...

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The Body Metric You Need to Know

You’ve taken the first step. You hopped on an InBody machine for a body composition scan. You also got your readings back. Not surprisingly, they aren’t where you want them to be, but you had a pretty good idea on the range the metrics they would fall under.   Except...

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What is your “Why?”

Standing in front of the mirror, wondering whether you’re still on the right track, frustration begins to take hold. You’re seeing results, you’ve been feeling better than you ever have.   But something is off.   You’re losing focus.   You aren’t sure if you can...

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Why You Should Join a Group Challenge

We’ve just kicked off another 6 Week Challenge. The goal of our challenge is to provide an extra layer of motivation to achieve their goals. However, PLN isn’t the only company or organization that is running some sort of health and wellness challenge.   If you have...

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Stick to Your Diet While at Restaurants and Parties

Sticking to Your Plan Doesn't Need to be Complicated   People often use the excuse that they can't stick to their diet because they travel for work too much or don't have access to the ingredients that they would normally have in their own kitchen. These are nothing...

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How Diet Affects Mental Health

Diet and Mental Health As more research is devoted to mental health, an increasing amount of studies are showing that there is a correlation between a person's diet and their mental well being. Although the bodily aesthetics are what a majority of people are striving...

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Did Cavemen Really Die Young?

If the Paleo Diet is so great, why did the cavemen die so young? If you've ever started or talked about starting, the Paleo Diet with someone you know, you may have heard a rebuttal question similar to the one above. It's a valid question. If the Paleo Diet is so good...

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5 Weight Loss Myths You Need to Ignore

What Have You Heard About Weight Loss? A quick Google search will bring up thousands of articles and information outlets trying to provide weight loss tips for the general public. It is no secret that Americans are facing an incredible amount of growing health crises....

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Good Fats Aren’t Bad

Fat has gotten a bad rap! It’s a shame because… It tastes so good. There are many benefits of fat in the diet. You can’t live without it. Did I mention fatty foods taste so good? Yet despite all of the great things fatty foods have to offer, they are often...

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Improve Your Mindset with an Inside Look at Yoga

Have You Heard the Buzz About Yoga?   Why is Yoga Everywhere?   Everywhere you look, there is a new yoga studio popping up. Many corporations are offering classes to their employees in an effort to promote better health and wellness, increase employee engagement, and...

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8 Predicted Health Food Trends for 2018

Thoughts on Possible 2018 Trends As the health movement continues to grow each year, new products and practices are introduced, and classic ingredients are resurfaced with beneficial health facts you never knew about. After looking at different articles relating to...

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How Do We Store Our Meals?

Fresh and Frozen   We receive many questions about how we produce and store our food. When we mention that our meals are flash frozen, it is not uncommon to get several follow up questions. Most commonly, the questions revolve around what flash freezing food means and...

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How to Change Your Mindset

Changing Your Mindset If you have ever made a goal and failed to successfully achieve your goal, you could change that with a simple mindset adjustment. We’re entering the time of year again when everyone starts to make significant goals for the upcoming year....

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Your Motivation for Change

We all go through moments in our life that make us take a step back and evaluate our past actions and accolades. Typically, these moments occur at the end of December and the beginning of January as the notions of New Year’s Resolutions and dramatic calls for making...

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Goals, Grocery Lines and the Key to Success: Language

When you’re at the grocery store and you really want to buy something, do you choose the long line or the short one? The answer is a no brainer. We choose the shortest path to our goals. Yet, so often we hear how being in it for the long run and having patience is the...

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Make a Resolution that Can’t Fail

It’s that time again. The time of year where you put the past year into review and start to think ahead to what great adventures you’re looking forward to for the next. It is also the time of year when everyone starts to plan for next year’s goals and create their New...

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7 Holiday Recipes for the Healthy Soul

Whether you’re a health nut, or you have a health nut on your guest list, don’t miss out on some of these amazing healthy holiday recipes. Now, we’re not talking meals that taste like paper, we’re talking meals that are loaded with whole foods, key nutrients, and real...

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How To Make Change Stick

Making a lifestyle change such as finding the motivation to eat healthy, or even something as simple as stopping the habit of saying “sorry” whenever you feel you’ve made a mistake depends upon three key components. You need to recognize behaviors, develop will power,...

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The Beginner’s Guide to the Paleo Diet

The paleo diet is a popular go-to for health chasers and fitness fanatics everywhere. In fact Shape Magazine recently claimed that it is the “most popular diet among Americans.” That’s saying something! The Paleo Diet benefits must be significant to beat out the...

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Success Without the Stress: Paleo Diet Plan Tips

So you’re doing it. You’re going paleo. Once you’ve made the decision, you’ve bought the paleo foods for success, gathered all of the healthy food ideas for a Paleo Diet, all that’s left is to follow through. Shoot! That’s the hard part. Diets are no problem in...

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Health Outside of the Box

The box. This word has so many applications! The CrossFit Box, the standard way of thinking box, and the cereal box to name a few. Whatever your take on the word, the truth is you may need to start thinking outside of the box to get healthy. To begin with, let’s...

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Protein: How To Cook It To Lose Weight and Add Antioxidants

Protein is good for your health. Eat as many grams in protein as you weigh each day. Protein won’t turn to fat unless it’s fatty. Consume lean meats to get lean. You are what you eat. All of these well known tidbits of advice point towards the highly prioritized...

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Flavors For Your Foods: A Guide to Sauces & Condiments

Nothing beats the PLN community. One of our users posted a question with a picture of an ingredients list that led to some great discussion and thinking. As a result we are giving you a guide for choosing the best additions to your meals. Whether you are prepping your...

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Hack Your Mind To Lose Weight and Make Good Food Choices

“You are what you eat.” Actually, that’s only part of the picture. You eat what you are and then become what you’ve eaten (kind of). Our eating habits are a result of our standards and our body composition is a result of our food choices. To get better results you...

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Guest Post: How Food Went From Being a Burden To a Savior

Guest Post from PLN ambassador Amy Hay, a.k.a. the_night_queen_lives, an Olympic lifting athlete who uses Project Lean Nation’s meal service to keep her healthy, keep her competitive and to keep her from falling back into her disordered eating. Whether you’re an...

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How To Do Too Much With Too Little Time

There are 60 minutes in an hour, 24 hours in a day and 10,080 minutes in a week, but there is still never enough time! As the years go by it actually seems like time is less and less available. There’s never enough time to do things we want to do like go to the gym,...

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How To Be In A Hurry Without Rushing

Life is full of responsibilities. There are a million things we should do and a billion more we could do. Often times we get caught up in what we should be or could be doing later at the expense of what we are doing in the moment. It is common to fall into the habit...

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Variety is the Spice of Life and the Key To Nutritious Meals

Eating healthy seems like it’s difficult, but there are some simple tricks to making it easy and variety is one of them. This knowledge bomb comes from an unlikely source: competitive eaters. Have you ever watched someone slam through hundreds of hot dogs, or piles of...

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Invest in Your Health Without Feeling Guilty

In our life we all have priorities and values. For many of us our number one priority is our family. Whether that means your whole extended family or your immediate clan it makes no difference. We can all relate to enjoying those we love and making sacrifices to make...

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Can You Work Full Time & Workout?

Professional athletes, high flying CEOs, and famous movie stars - those are the people we usually see pushing the newest trends of healthy living. They discuss things such as how having a nutrition plan, adequate sleep and a structured routine help them to remain...

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Free YOGA with Kate Vantucci

Join us for a FREE monthly yoga class at Project LeanNation Rochester. We are excited to have Kate Vantucci teach this months class. No experience needed, bring your own mat if you have one! Yoga is great for the body, mind, and spirit. Practicing yoga can help you...

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Slow Down to Slim Up.

The benefits of slow eating include better digestion, better hydration, easier weight loss or maintenance, and greater satisfaction with our meals. Meanwhile, eating quickly leads to poor digestion, increased weight gain, and lower satisfaction. The message is clear:...

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Over-training, Rest and Recovery

Overtraining is a topic that has recently received a lot of attention within the fitness community. As training plans and gym programming move beyond the typical cardio/weightlifting focus of past decades and into more comprehensive, high-intensity work, putting too...

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Mobility vrs. Stretching

MOBILITY 101 Most people who are involved with an athletic or fitness program know that there are tangible benefits to engaging in stretching before and after training. Those who train regularly will notice that their performance and recovery improve as a result of...

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Sugar is a DRUG!

"Humans need sugar as much as they need the nicotine in tobacco." Let's talk about refined sugar for a moment. When we typically think of sugar, the first thing that comes to mind is soda, candy bars, or other sweets that hold little or no nutritional value. What we...

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Hydration is Key!

Anyone who engages in physical movement or exerts effort over a period of time knows when they are getting thirsty. The more water you lose through perspiration, the more you need to replenish your fluids, and so on. We all know that. But what we often don't consider...

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