Bill Sias MPHC, Pn1, SFMA, FMSC2, YBT, FCS, M-CPT This isn’t medical advice, and I’m not your doctor (unless I am, in which case, hi!). Talk to your healthcare provider before making any changes. Let’s get one thing out of the way — arterial plaque is bad news. It’s like pouring wet cement into your blood …
Author Archives: Bar.and.Plate
Protein: It’s Not Just for Bros With Shakers
Bill Sias MPHC, Pn1, SFMA, FMSC2, YBT, FCS, M-CPT This blog post was written by request. If you have something you’d like me to write about, please feel free to contact me. Let’s talk about protein — the macronutrient that’s been misunderstood, overhyped, and under-consumed (especially by women over 40 who were told for decades to …
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Train Like a Farm Animal, Not a Gym Bunny
Because Practical Strength Beats Pretty Weakness Every Time Bill Sias MPHC, Pn1, SFMA, FMSC2, YBT, FCS, M-CPT Let’s get one thing straight:If your workouts leave you looking good in selfies but unable to carry your groceries without groaning, we’ve got a problem. 🐰 Gym Bunnies: The Mascot of Fluff Gym bunnies bounce from elliptical to booty …
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Don’t Drink Your Calories: Your Waistline Will Thank You
Bill Sias MPHC, Pn1, SFMA, FMSC2, YBT, FCS, M-CPT Let’s get real—if you’re still drinking calories, it might be time to have the talk. No, not that talk. The one about how liquid calories sneak into your diet like ninjas, wreck your blood sugar, and leave you hungrier than before. 1. Your Body Doesn’t “Register” Liquid …
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No One Ever Wrote a Song About Small Butts
Bill Sias MPHC, Pn1, SFMA, FMSC2, YBT, FCS, M-CPT Why Muscle Matters More Than You Think (Especially Over 40) Let’s be real — nobody gets excited about shrinking. Not in the gym, not in life, and definitely not in their jeans. But somewhere along the way, we started praising smallness like it’s the holy grail. “Tone, …
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Why You Don’t Need to Be Perfect to Make Progress
Bill Sias MPHC, Pn1, SFMA, FMSC2, YBT, FCS, M-CPT If I had a dollar for every time a client said, “I was doing great… until I messed up and stopped,”I’d be retired somewhere warm, living off beef liver, bone broth, and spring water. Let’s get this out of the way:You do not need to be perfect …
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April is Parkinson’s Awareness Month
Bill Sias MPHC, Pn1, SFMA, FMSC2, YBT, FCS, M-CPT April is Parkinson’s Awareness Month, and it’s a great reminder that strength and health aren’t just about muscles and diets—they’re about resilience, awareness, and compassion, too. Parkinson’s Disease (PD) is sneaky. It often starts quietly—stiffness, maybe some balance issues. But beneath the surface, it’s constantly trying to …
Tallow: The Ancient Secret to Better Cooking, Healthier Skin, and a Happier Life
Bill Sias MPHC, Pn1, SFMA, FMSC2, YBT, FCS, M-CPT Once upon a time, our ancestors prized tallow—the rendered fat from beef or mutton—for its versatility, nourishment, and, let’s be honest, pure deliciousness. Today, we’re rediscovering what grandma always knew: tallow isn’t just old-school, it’s a modern marvel hiding in plain sight. What Exactly is Tallow? Tallow …
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Squats, Part 2
Gino Romanelli BS Ex Sci, FMS2, FCS, Elite Trainer Introduction: Now that we have covered proper squat mechanics and myths, we can review the different squat techniques to best suit you and your goals. In this post, you will learn the difference in squat mechanics and the muscles emphasized in front-loaded squats, high-bar squats, and …
The Power of Lifting: Why Women of All Ages Should Lift Weights Three Times a Week
Shayna Tomlinson, CPT, FMSC As women age, their bodies naturally go through changes—especially during perimenopause, menopause, and beyond. These stages can bring challenges like decreased muscle mass, lower bone density, a slowed metabolism, and a higher risk of chronic diseases. But here’s the good news: lifting weights three times a week can make a world …