Post workout Nutrition!

It’s super important to eat after your workout!

The goal of your post-workout meal is to supply your body with the proper nutrients for adequate recovery and to maximize the benefits of your workout.

Doing this helps your body:

 Decrease muscle protein breakdown.
 Increase muscle protein synthesis (growth).
 Restore glycogen stores.
 Enhance recovery.

Eat your post-workout meal ideally 30 minutes after your workout. Choosing easily digested foods will promote faster nutrient absorption.

Carbs Help with Recovery:

Your body’s glycogen stores are used as fuel during exercise, and consuming carbs after your workout helps replenish them.

 Sweet potatoes
 Fruits (pineapple, berries, banana, kiwi)
 Rice cakes
 Dark, leafy green vegetables

Protein Helps Repair and Build Muscle:

Consuming an adequate amount of protein after a workout gives your body the amino acids it needs to repair and rebuild these proteins. It also gives you the building blocks required to build new muscle tissue.

 MooreMuscle Protein
 Greek yogurt
 Cottage cheese
 Protein bar

Fats Are Not Bad:

 Nut butters
 Trail mix (dried fruits and nuts)

Bottom line: Consuming a post-workout meal is essential. It will stimulate muscle protein synthesis, improve recovery and enhance performance during your next workout.


Priority ME!


Attention PHF Followers and Fans! We have one of the biggest announcements OF THE YEAR! As you all know, PHF was founded by Sheri and Brandon and they along with Coach Melissa, are starting a BRAND NEW PROGRAM beginning September 23rd!

For those that have been watching and waiting, this may be the opportunity for you. We are extending a Buy One, Get One, “Priority ME” experience for eight folks interested in trying our 8 week program for the first time. Brandon, Melissa, and Sheri will show you how to be successful in changing your habits step by step. This program which boasts a 100% success rate for those who see it through, is being offered for the next SEVEN DAYS only and allows a pair to hold each other accountable but only charges the price for one person! That’s how confident we are that once we have your business we will keep it!

Reach out ASAP because only 8 deals are available for the 23 September start date.

Monday / Wednesday 5:30PM

Saturday 8:30AM

The Legends Wall

The MooreMuscle Barbell Legends wall was written up at PHF about a year ago, but not every member understands its meaning. The workouts written on the wall were all workouts completed at different points over the past twenty years. The extreme weights and volume of those workouts were recorded and now are on the Legends wall for anyone who wishes to attempt. The weights on the left are the men’s weights and the weights on the right are the women’s weights. Once a member completes one of the workouts, they sign their initials and the year completed next to the workout. Last night at PHF, the wall was initialed for the first time.

Emily Douglas Deadlifted 275lbs for an unbroken set of 20 reps. Unbroken means the lifter cannot stop the set or let go of the bar at any point.

This was one of the most impressive things I have seen done in a gym, ever. I have enjoyed a lifetime of fitness and watching a member and a friend complete this workout had me smiling from ear to ear. Emily started at PHF out of shape and coming off the couch. She went through the 1.0 program, the 2.0 program and 18 months ago, started in the barbell program. She is the personification of commitment and sheer will.

Congratulations Emily! We couldn’t possibly be more excited for you!


Consistency is the key to all fitness goals. Fat loss, health, strength, it doesn’t matter what the goal is, consistency is your key.

There will be days when motivation isn’t there, strength isn’t there or soreness and fatigue are just overwhelming. Those are the days when you must push to at least get a small workout in. Consistency. Something every single day. It keeps you on track physically but most of all mentally. Accomplishing a workout, even a small one when you just don’t feel like it is one of the biggest victories in your fitness journey.

Go be amazing today. Even if you don’t feel like it. 💪🏻

Basic overnight oats recipe



 1 cup rolled oats
 1 tablespoon chia seeds
 ½ cup nonfat Greek yogurt
 1 cup milk of choice (I used unsweetened almond milk)
 1 teaspoon vanilla extract
 1 tablespoon sweetener of choice (honey or maple syrup)
 Add any fruit of your choice



1. Place all ingredients into a large glass container and mix until combined.
2. Put the top on the container and place into the refrigerator for at least 2 hours or overnight.


Chia seeds: Chia seeds are not only a great source of antioxidants, fiber, and omega-3’s, but they help thicken your overnight oats and make them extremely creamy and satisfying.

Greek yogurt: Greek yogurt is such an amazing, tangy add-in for overnight oats that really enhances the flavor and makes them extra creamy. Oh, and it’s a great post of extra protein.

Honey or maple syrup: All-natural sweeteners are key when it comes to overnight oats. Ditch the table sugar or brown sugar for something more natural like honey or maple syrup.