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Let me guess. You’re training hard. You’re eating well. You’re showing up.
And still… the progress isn’t there. The weights feel heavy. Your energy is tanking. You’re sore for days. You’re wondering if your body just isn’t built for strength. Before you overhaul your entire workout plan, I want you to look at something else: your sleep. Yep. That thing you do in bed when you're not scrolling TikTok. Sleep = Recovery = Results Your body doesn’t build muscle while you’re lifting. It builds it after—and sleep is the recovery zone. That’s when your nervous system calms down That’s when hormones reset That’s when muscle tissue repairs and gets stronger So if your sleep is off, your recovery is off. And if your recovery is off, your strength gains are going nowhere fast. How to Know If Sleep Is Holding You Back Even if you’re clocking 7–8 hours, poor sleep quality can sneak in. Ask yourself:
So What Can You Do About It? Improving sleep doesn’t have to be complicated, but it does need to be intentional. Here’s where I start with clients: Stick to a Sleep-Wake Schedule Go to bed and wake up around the same time each day. Your body thrives on rhythm. Weekend sleep-ins that throw you off by hours? Not helping. Be Caffeine-Aware Cut off coffee by noon. Caffeine lingers longer than you think and can reduce deep, restful sleep without you even realizing it. Build a Wind-Down Window The 30 to 60 minutes before bed should feel like a cooldown. Read. Stretch. Journal. Keep lights low. Put your phone down (yes, I said it) and try to avoid other electronic devices such as TV and computers too. Support Your System Supplements like magnesium glycinate or melatonin can support recovery and relaxation. It's not a magic fix, but for many people, it helps. As always, check with your healthcare provider before adding anything new. Strength Starts in Your Sleep I know—prioritizing rest doesn’t always feel as productive as pushing hard in the gym. But your body needs that downtime to show you results. Want to feel stronger? More energized? Less sore? Start by treating your sleep like it matters. Because it does. ✨ If you want a fitness and recovery plan that actually works with your body, not against it, book a consult with me at AGC Fitness. We’ll make sure your effort turns into real progress. –Andrea
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They sound similar. People use them interchangeably. But mobility and flexibility? Not the same thing.
And if you’ve ever stretched and stretched and still felt tight, stiff, or restricted in your movement, you’ve probably been working on the wrong one. Here’s what you need to know, AND what to actually do about it. So… What’s the Difference? - Flexibility is your muscles’ ability to lengthen. - Mobility is your joints’ ability to move freely and with control through a range of motion. Think of it like this:
Why Flexibility Alone Isn’t Enough You can be super flexible and still feel stiff or unstable. That’s because flexibility is passive. It’s how far your muscles can stretch when pulled, like during a forward fold or hamstring stretch. But if your joints can’t actively move through a full range with control (aka mobility), you’re going to feel stuck, restricted, or even experience pain when you move. Think of mobility as flexibility plus strength and stability. How to Know What You Need More Of Here’s a quick self-check:
How to Improve Mobility and Flexibility (Without Spending an Hour Stretching) 1. Start with Dynamic Warm Ups Before your workout, go for movements that take your joints through full ranges—like hip circles, arm and leg swings, deep squats, or lunges with a twist. These prep your nervous system and support both mobility and flexibility. 2. Mix Static and Active Stretching Static = holding a stretch. Active = using your muscles to move through a range (like leg swings or controlled articular rotations). Don’t just hang out in a stretch—teach your body how to use the range too. 3. Strength Train in Full Ranges Want more shoulder mobility? Strengthen through full overhead movement. Want better hip mobility? Try deep goblet squats, step-ups, and lunges. This builds strength in end ranges so your body feels safe letting you move there. 4. Breathe While You Stretch Seriously. If you’re holding your breath, your nervous system is in “tense up and protect” mode. Long exhales tell your body it’s safe to relax—and that’s when range improves. TL;DR: Mobility is more than just flexibility Mobility is what lets you use your flexibility with strength and control. It’s the difference between reaching your arms overhead and actually being able to press weight up there. It’s what helps prevent injuries, reduce joint pain, and keep your body moving well as you age. ✨ If you want a strength and movement plan that includes both mobility and flexibility (because both matter!), book a consult with me at AGC Fitness. I’ll help you figure out what your body needs and how to make it doable. –Andrea Protein is having its moment, and for good reason. It helps you build muscle, stay full longer, and recover better after workouts. But here’s the thing: if you're only getting it in at dinner, you’re missing out.
Getting enough protein throughout the day is key to feeling your best, especially if you’re in midlife, moving through menopause, or just trying to make your workouts work for you. And no—this doesn’t mean carrying around plain chicken breast in your purse. Here are my go-to easy, no-fuss protein snacks that taste good and actually fit into real life. (P.S. Some of these delicious “snacks” can be used for breakfast or a quick meal too) 1. Greek Yogurt + Berries + Chia Seeds A classic for a reason. Greek yogurt is packed with protein and probiotics. Add berries for fibre and chia seeds for healthy fats = a snack that hits all the marks. Bonus: it's like dessert if you drizzle in a bit of honey or cinnamon. Try this: ¾ cup plain Greek yogurt ½ cup berries (frozen or fresh) 1 tsp chia seeds Optional: honey, sunflower seeds, pumpkin seeds, cinnamon, or nut butter swirl (if you are dairy free try silk dairy free greek yogurt) 2. Cottage Cheese + Fruit or Crackers Cottage cheese is an underrated protein powerhouse. Pair it with fruit for a sweet snack or crackers for something savory. It’s versatile, creamy, and super satisfying. High-protein hack: Choose one with at least 15g of protein per serving. 3. Hard-Boiled Eggs + Everything Bagel Seasoning Eggs are easy, portable, and super filling. Sprinkle with everything bagel seasoning and you’ve got yourself a snack that feels fancy with zero effort. Add some raw veggies and you’re golden. 4. Protein Smoothie If you’ve got a blender and 60 seconds, you’ve got a high-protein snack. This is a great one for mid-morning or post-workout. Quick blend recipe:
Tuna packs are shelf-stable and a great on-the-go option. Pair with whole grain crackers, cucumber slices, or even on top of rice cakes. Add hot sauce or mustard for extra flavour. 6. Edamame with Sea Salt Steam it, toss it with salt, and snack away. Edamame is packed with plant-based protein and fiber, and it’s got that salty-crunchy thing that hits the spot. 7. Roasted Chickpeas or Lupini Beans Perfect for when you want something crunchy. Look for pre-roasted options at the store, or make your own by tossing chickpeas in olive oil and spices, then baking until crispy. 8. Protein Bars (But Read the Label) Some bars are basically candy. Look for ones with at least 10–15g of protein and minimal added sugar. My go-tos? RX Bars, Simply Protein, or homemade oat + protein powder bites. Real Talk: Why Protein Snacks Matter Getting enough protein in a day isn’t just about gains. It’s about:
✨ Want a nutrition game plan that fits your lifestyle and actually supports your goals? Book a consult with me, Andrea at AGC Fitness, and let’s build something that works for you. -Andrea |
AuthorAndrea Gilbert-Clark shares her fitness and wellness tips to help you fulfill your full potential. Archives
November 2025
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