What Should I Eat Before and After My Workout?

Nutrient timing is knowing what and when to eat before, during and after exercise. Nutrient timing can also be one of the most confusing areas of sports nutrition, and for good reason! The answers to the questions above depend a lot on context…individual variability, intensity/sport, duration, food preferences, to name a few.

But fortunately, there are some general pre- and post-workout nutrition principles that can be applied to most athletes in most situations (PHEW)! That is what we’re going to outline here!

ArticlesCasey LeeApril 13, 2026nutrition, workout nutritionComment

What Heart Rate Training Actually Means (And How to Use It)

Heart rate training is one of those things that sounds technical, but it’s actually pretty simple once you strip it down. At its core, heart rate training is just a way to measure how hard your body is working in real time. Instead of guessing your effort based on how you feel, you’re using your heart rate as a guide to keep your training in the right zone for your specific goal.

Think of it as a speedometer for your effort—not telling you how fast you’re going, but how hard your engine is working to get there.

ArticlesCasey LeeApril 6, 2026heart rate, cardio training, heart rate zoneComment

How To Build Muscle (In Plain English)

Let’s make this simple—because muscle building gets overcomplicated fast.

At its core, building muscle comes down to three things:

Challenge the muscle
Recovery from that challenge
Repeat this process with consistency

That’s it. Everything else is just detail.

ArticlesCasey LeeMarch 30, 2026muscle building, muscleComment

The 30-Minute Workout Wins Again

Let’s just say it: most people don’t skip workouts because they’re lazy. They skip them because they’re overwhelmed. An hour feels like a production. Ninety minutes feels impossible. But 30 minutes? That feels doable.

And here’s the good news — 30 minutes is more than enough.

ArticlesCasey LeeMarch 10, 2026home gym workout, 30 minute workoutComment

How I Teach the Glute Bridge

The glute bridge has quietly become one of the most requested — and most effective — movements in my coaching toolbox. It looks simple, but when done well, it builds strong, resilient hips, supports the lower back, and lays the foundation for better squats, deadlifts, sprinting, and even pain-free walking.

ArticlesCasey LeeMarch 3, 2026exercise tutorialComment

A Long-Term Lens on Pharmaceuticals and Health

In the past week alone, I’ve had two separate conversations with two very different people about the same topic: pharmaceuticals as a health intervention.

As a personal trainer, I’m not prescribing medications. And I’m not replacing the role of your primary care provider. Those conversations — especially the specific medical decisions — belong between you and your doctor.

But I do get asked for my opinion. A lot.

ArticlesCasey LeeFebruary 24, 2026medicine, prescriptionComment