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Helping people reach their goals through nutrition, fitness, & holistic choices.

10/01/2026

Lay out the foundation

10/01/2026

𝐓𝐡𝐞 𝐡𝐚𝐫𝐝 𝐭𝐫𝐮𝐭𝐡

You don’t rise to the level of your goals.

You fall to the level of your 𝒉𝒂𝒃𝒊𝒕𝒔, 𝒆𝒏𝒆𝒓𝒈𝒚 𝒂𝒗𝒂𝒊𝒍𝒂𝒃𝒊𝒍𝒊𝒕𝒚, &
𝒓𝒆𝒄𝒐𝒗𝒆𝒓𝒚 𝒄𝒂𝒑𝒂𝒄𝒊𝒕𝒚.

09/01/2026

One of the biggest problems with how people plan around their fitness goals is this:

They plan for the outcome — not the system required to sustain it.

𝗣𝗲𝗼𝗽𝗹𝗲 𝘀𝗲𝘁 𝗴𝗼𝗮𝗹𝘀 𝗹𝗶𝗸𝗲:
“Lose fat”
“Build muscle”
“Get lean”
“Train harder”
…but their plan ignores the daily inputs that make those goals possible.

𝗪𝗵𝗮𝘁 𝘁𝗵𝗶𝘀 𝗹𝗼𝗼𝗸𝘀 𝗹𝗶𝗸𝗲 𝗶𝗻 𝗿𝗲𝗮𝗹 𝗹𝗶𝗳𝗲:
• Training like an athlete, eating like someone dieting
• Planning workouts without planning fuel, recovery, or sleep
• Choosing intensity over consistency
• Chasing aesthetics while ignoring stress load
• Expecting motivation to carry them through exhaustion

The goal is clear.
The infrastructure is not.

𝗪𝗵𝘆 𝘁𝗵𝗶𝘀 𝗳𝗮𝗶𝗹𝘀-
𝘍𝘪𝘵𝘯𝘦𝘴𝘴 𝘢𝘥𝘢𝘱𝘵𝘢𝘵𝘪𝘰𝘯𝘴 𝘩𝘢𝘱𝘱𝘦𝘯 𝘸𝘩𝘦𝘯:
• Training stress is applied and
• The body has enough resources to recover
Most plans only include the stress part.

𝗪𝗶𝘁𝗵𝗼𝘂𝘁 𝗲𝗻𝗼𝘂𝗴𝗵 𝗳𝘂𝗲𝗹, 𝗿𝗲𝘀𝘁, & 𝘀𝘁𝗿𝘂𝗰𝘁𝘂𝗿𝗲:
• Progress stalls
• Hormones downshift
• Performance drops
• Burnout rises
• Injuries increase

At that point, people blame:
• Genetics
• Age
• “Slow metabolism”

Instead of the plan.

07/01/2026

Macronutrient timing is crucial for optimizing energy, performance, & recovery by strategically consuming carbs & protein around workouts to fuel activity, replenish glycogen, & stimulate muscle repair & growth, maximizing the body’s anabolic state to improve body composition & athletic results.

Timing helps ensure muscles have fuel (carbs) for intense exercise & are primed to rebuild (protein) immediately after, preventing muscle breakdown & enhancing adaptation.

06/01/2026

Dancers are athletes.
Your fuel needs to reflect 𝙥𝙚𝙧𝙛𝙤𝙧𝙢𝙖𝙣𝙘𝙚, 𝙚𝙣𝙙𝙪𝙧𝙖𝙣𝙘𝙚, & 𝙧𝙚𝙘𝙤𝙫𝙚𝙧𝙮 — not restriction.

If your training happens in the evening, macro timing should support 𝙨𝙩𝙚𝙖𝙙𝙮 𝙚𝙣𝙚𝙧𝙜𝙮 𝙖𝙡𝙡 𝙙𝙖𝙮 & 𝙝𝙞𝙜𝙝 𝙤𝙪𝙩𝙥𝙪𝙩 𝙖𝙩 𝙣𝙞𝙜𝙝𝙩.

Here’s a simple example:
𝗕𝗿𝗲𝗮𝗸𝗳𝗮𝘀𝘁
𝗙𝗼𝗰𝘂𝘀: Carbohydrates + protein + moderate fat
You’re fueling your nervous system, brain, & baseline energy for the day.

—

𝗠𝗶𝗱-𝗠𝗼𝗿𝗻𝗶𝗻𝗴 𝗦𝗻𝗮𝗰𝗸
𝗙𝗼𝗰𝘂𝘀: Protein + carbohydrates
Prevents energy dips & supports muscle maintenance between meals.

—

𝗟𝘂𝗻𝗰𝗵
𝗙𝗼𝗰𝘂𝘀: Carbohydrates + protein + fats
This is a foundational meal to sustain you through the afternoon.

—

𝗣𝗿𝗲-𝗣𝗿𝗮𝗰𝘁𝗶𝗰𝗲 𝗦𝗻𝗮𝗰𝗸 (𝗟𝗮𝘁𝗲 𝗔𝗳𝘁𝗲𝗿𝗻𝗼𝗼𝗻)
𝗙𝗼𝗰𝘂𝘀: Carbohydrates + protein (lower fat)
Carbs fuel explosive movement, endurance, & coordination.
• Keep fats lower for easier digestion before practice.

—

𝗗𝗶𝗻𝗻𝗲𝗿 (𝗣𝗼𝘀𝘁-𝗣𝗿𝗮𝗰𝘁𝗶𝗰𝗲)
𝗙𝗼𝗰𝘂𝘀: Protein + carbohydrates + fats
Supports muscle repair, glycogen replenishment, & hormone recovery after long training sessions.

—

Dancers don’t need to eat less.
They need to eat 𝘀𝘁𝗿𝗮𝘁𝗲𝗴𝗶𝗰𝗮𝗹𝗹𝘆.

Macro timing should align with 𝘁𝗿𝗮𝗶𝗻𝗶𝗻𝗴 𝗱𝗲𝗺𝗮𝗻𝗱𝘀, 𝗿𝗲𝗵𝗲𝗮𝗿𝘀𝗮𝗹 𝘃𝗼𝗹𝘂𝗺𝗲, 𝗿𝗲𝗰𝗼𝘃𝗲𝗿𝘆, & 𝗹𝗼𝗻𝗴𝗲𝘃𝗶𝘁𝘆 — not trends.

06/01/2026

𝗣𝗿𝗲-𝗪𝗼𝗿𝗸𝗼𝘂𝘁 (𝗕𝗿𝗲𝗮𝗸𝗳𝗮𝘀𝘁)
𝗙𝗼𝗰𝘂𝘀: Carbohydrates + protein
Carbs fuel the workout. Protein helps preserve muscle & supports recovery.
• Keep fats lower here to allow faster digestion.

—

𝗣𝗼𝘀𝘁-𝗪𝗼𝗿𝗸𝗼𝘂𝘁 (𝗟𝘂𝗻𝗰𝗵)
𝗙𝗼𝗰𝘂𝘀: Carbohydrates + protein + moderate fat
This is your main recovery meal. Carbs replenish glycogen, protein repairs muscle, & fats support hormone health.

—

𝗠𝗶𝗱-𝗔𝗳𝘁𝗲𝗿𝗻𝗼𝗼𝗻 𝗦𝗻𝗮𝗰𝗸
𝗙𝗼𝗰𝘂𝘀: Protein + fats (light carbs optional)
This helps stabilize blood sugar, curb cravings, & support satiety between meals.

—

𝗗𝗶𝗻𝗻𝗲𝗿
𝗙𝗼𝗰𝘂𝘀: Protein + fats + fiber-rich carbs as needed
Support overnight recovery & hormone regulation. Carb needs here depend on training intensity & personal goals.

—

There is no universal “perfect” macro split.
Your intake should match your training, goals, hormones, stress, & lifestyle.

Macro timing isn’t about rules — it’s about supporting the body you’re asking to perform.

04/01/2026

Your body requires all three macronutrients — carbs, protein, & fats — to function properly.
Not some. Not “most days.” All of them.

Carbohydrates fuel your workouts, brain, & nervous system.
Protein repairs tissue, preserves muscle, & stabilizes blood sugar.
Fats regulate hormones, support cellular health, & allow nutrient absorption.

Here’s the hard truth:
When you consistently under-eat any macronutrient, your body adapts — & not in your favor.
Energy drops. Recovery slows. Cravings increase. Hormones shift. Progress stalls.

And no — copying someone else’s macro split won’t fix it.

Your intake must be tailored to your body & your goals:
• Training intensity
• Activity level
• Stress and sleep
• Hormonal health
• Fat loss vs performance vs muscle gain

Underfueling isn’t discipline.
It’s misalignment.

Adequate intake isn’t about excess — it’s about giving your body what it needs to perform, recover, & change sustainably.

Balance isn’t a trend.
It’s biology.

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80233, 80234, 80241, 80260

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http://www.arpwellness.com/

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