Stronyx Fitness

05/12/2025

Ever feel wiped out by heat, cold, or stress?
What if a little discomfort could actually make you stronger?

That’s the power of hormesis—a biological principle where a small dose of stress builds resilience.

Things like:
• Heat acclimation (e.g., sauna or summer workouts)
• Cold exposure (ice baths, showers)
• Fasting, lifting, spicy food
• And even plant chemicals in fruits and vegetables (xenohormesis)

Your body adapts upward when the dose is right.
Not too much. Not too little. Just enough to grow.

Stress isn’t the enemy—it’s the signal.

02/27/2025

Two years ago today 💜

02/18/2025

Nutrition influencers be like

01/24/2025

End of wrestling season is here. This is some general information about what foods to consume during a wrestling tournament to improve your performance. Hope this helps!

01/10/2025

What’s your favorite source of probiotic?

01/09/2025

WHY SHOULD YOU CARE?

Probiotics seem to improve overall health, metabolism, digestion, and body composition.

WHAT ARE THEY?

We use the term probiotics to refer to the beneficial bacteria that helps us digest our food and absorb nutrients effectively.

WHERE DO WE GET THEM?

Mostly from fermented foods. Good bacteria exists all around us and fermentation gives them the resources it needs to grow and multiply.

01/03/2025

HOW MUCH PROTEIN SHOULD YOU EAT AT EACH MEAL?

Consuming a minimum of ~30g of protein per meal could help maximize muscle protein synthesis.

Also, protein is likely best consumed in multiple feedings throughout the day.

Eating protein more frequently throughout the day may also help you reach your protein goals.

01/02/2025

WHEN SHOULD YOU EAT PROTEIN?

Protein is best consumed throughout the day. If you’re really into optimization then every 3-4 hours is a good rate of consumption. Otherwise, just hit your daily protein targets in at least 3-4 meals and you should be good!

That being said, we do encourage meal consistency.

01/01/2025

How much should you eat per day?

Research supports consuming ~72% of your bw (in lbs) in grams of protein but more might be better depending on your goals.

I recommend different quantities depending on the individual’s goals, but for most active people I recommend at least 82% of bodyweight (in pounds) in grams of protein to be certain.
Many use the rule of thumb 1g (protein)/lb (bodyweight) and if that works for you that’s fine as well but, once again, more might be better depending on your goals.

Older trainees or those eating plant based diets may want to consume the upper end of the daily protein targets and meal protein targets.

Always consult a qualified professional for individualized nutrition recommendations. Some medical conditions can be worsened with high protein diets.

12/30/2024

WHY IS PROTEIN IMPORTANT?

Protein is probably the most important macronutrient.

We need protein for the amino acids that we use to produce important molecules like enzymes, hormones, neurotransmitters, and antibodies.

When we don’t consume enough of it our body takes it from somewhere else like our muscles.

Alternatively, when we consume plenty of protein, we maximize muscle protein synthesis which results in increased muscle size, strength, and performance.

10/07/2022

https://www.instagram.com/reel/CjbRY9stdAX/?igshid=NGIzOGRhOTI=

Matt Aquino Alfonte shared a post on Instagram: "If something works for a large majority of people, it is most likely safe to assume that it will work on you as well. It is not a guarantee, but it is a great starting point. Imagine if you could make an investment that had an over 80% chance of being...

10/05/2022

If you work out for one hour per day 5 days per week, that’s amazing and you’ll get very far doing just that and not paying attention to anything else. However, there are 168 hours in a week. If you are only addressing 5/168 hours when it comes to your health goals, how long do you think it will take to accomplish them? And do you think the only thing that influences your ability to accomplish your goals is the work you are doing in the gym?

What we do is find ways to optimize the 168 hours you have to accomplish your goals so that you get what you want as pain free and efficiently as possible. I’m not talking about spending more time and money on the problem. I’m talking about concentrating your efforts and educating you on the components you need to understand in order to accomplish your goals.

It’s not just about lifting more and eating less. It’s not about stretching and foam rolling. It’s not about protein shakes and breathing exercises. But honestly those are all things we recommend in certain cases. The bottom line is that everyone needs something different and we are able to take an average Joe and turn them into an elite athlete if that’s their goal, but we can also take someone who wouldn’t consider themselves to be an average Joe and turn them into an average Joe and even further if that is what they desire.

What are your health and fitness goals?
Please drop them in the comments
🙌🏾💯💪🏾