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We love big lifts, long rides, early-morning spin alarms, and pushing out of our comfort zones—but there is one training tool more powerful than any of those: Sleep.

1. Clean Ingredients You Can Trust Isagenix products go through rigorous third-party testing, and their formulas avoid fillers, artificial sweeteners, dyes, and low-quality protein sources. You’re getting nutrient-dense products you feel GOOD about putting in your body. 2. High-Quality Protein — Essential for Every Goal Most adults aren’t getting nearly enough protein, and it’s one of the biggest obstacles to fat loss, muscle gain, and longevity. Isagenix shakes deliver 24g o

When the Minnesota temps drop and the holidays start creeping in, nothing hits quite like a big bowl of warm, nutrient-packed chili. This week, we’re kicking off The Athlete Lab Recipe of the Week series with a member favorite: Fire-Roasted Vegetarian Chili — loaded with beans, sweet potatoes, veggies, and bold flavor.

If there’s one nutrition topic we talk about the most at The Athlete Lab, it’s protein — how much you need, why it matters, and how it can literally change your body, your energy, and your long-term health. And no… protein isn’t just for bodybuilders. It’s for every human who wants to move better, age stronger, and feel good in their skin. Let’s break it down.

When the temps drop, the daylight shrinks, and the holiday treats start showing up everywhere, it can feel harder to stay active and on track. But winter doesn’t have to mean weight gain, low energy, or hibernation mode. Here are 10 simple ways to stay strong, healthy, and energized — all season long.

There’s no rule that says you have to run every step to be a runner. The simple fact that you’re showing up, putting one foot in front of the other, and crossing that finish line makes you one. Period.

Take control of your health - NOW! It's never too late, and The Athlete Lab serving the Twin Cities offers just what you need!

Real connection matters more than ever. The Athlete Lab isn’t an app or a big-box gym — it’s a real community where people care, results are personal, and every win is celebrated.

It’s no secret that exercise helps you live longer—but did you know how much  of that longevity boost comes specifically from strength training ? At The Athlete Lab, we’ve seen firsthand how picking up a barbell (or even your own bodyweight) can change not just your physique, but your entire future. Strength training isn’t just about building muscle—it’s about building a body that lasts. Why Strength Training is the Fountain of Youth As we age, we naturally lose lean muscle m

STRONG is the new fit. 💪🔥 If you want a leaner body, faster metabolism, and unstoppable confidence — strength training is the game changer. Not cardio alone. Not random workouts. REAL strength. REAL results.

If you only think of avocados as the main ingredient in guacamole or a trendy toast topping, you're missing out on one of nature's most impressive superfoods. This creamy, delicious fruit (yes, it's a fruit!) is a nutritional powerhouse packed with healthy fats, fiber, vitamins, and minerals. As a fitness and wellness coach, I'm always encouraging my clients to focus on nutrient-dense foods that work for  their bodies. Avocados are at the top of that list. They don't just tas

Here’s how you can customize your infrared sauna chromotherapy depending on your goals — plus a few example color routines to get the most out of your sessions. 🌿 1. For Deep Relaxation & Stress Relief Goal: Calm the mind, ease tension, lower cortisol. Best Colors: 🟢 Green: Balances emotions, relieves tension. 🔵 Blue: Promotes peace, reduces anxiety. 🟣 Purple/Violet: Deep relaxation, supports better sleep. Suggested Routine: Start with green for 5–10 minutes to rela

The Athlete Lab, a women-owned fitness and endurance training center in White Bear Lake, MN, has been named one of America’s Top 100 Small Businesses by the U.S. Chamber of Commerce CO—100.

Discover 5 powerful mindset shifts that make fat loss sustainable for life. Learn how to move past all-or-nothing thinking, ditch quick fixes, and build healthy habits that help you lose weight and keep it off — without extreme diets or deprivation.

Are you still being told NEVER to let your knees go past your toes when you squat? It is time to change the narrative around that.

Feeling overwhelmed and falling behind on your goals? Learn simple, real-life strategies to take back control of your time, stay consistent with your workouts and meals, and finally set yourself up for success — no matter how busy life gets.

Because Your Body Doesn’t Bounce Back Forever It’s easy to feel invincible when you’re young. Late nights, fast food, skipped workouts—it...

Accountability is the missing link in lasting fitness success. Learn how to stay consistent, motivated, and supported—plus why group fitness and our Transformation Challenge make all the difference.

Success isn't given—it's earned through consistency, clean nutrition, and showing up for yourself. From weight loss to Ironman finishes, this blog explores the unmatched feeling of achieving your goals through hard work. Ready to feel it for yourself? Our 12-Week Transformation Challenge is where your story begins.

Discover how your choices today shape your active, independent future—and how our Transformation Challenge can help you build a life you’ll love at any age.