Hello, hello Warriors! 

This article is all about supplements. Many of you ask me about what to take and I have pretty much the same answer for each of you. I will always give you personalized supplements to fill the gaps where your nutrition may be lacking, however these are my brand recommendations and you can find the majority of them through the Vitamin Shoppe. I will provide you will links following the recommendation. While there are some supplements that are specifically for woman and others for men, these are general and either gender will receive benefit. There will be no recommendations for hair, skin, and nails as the market is great at getting us to believe those work. Eat properly and an adequate amount of protein and those three things will begin to shine. 



Exercise supplements: 

Pre-workout: Specimen - https://www.glaxon.com/collections/pre-workout/products/specimen-v2-worldwide-new

BCAAs: Xeno - ​https://www.glaxon.com/collections/bcaa-eaa/products/new-xeno-eaa

Use code: SAVAGE for a discount. 
​
​Fat Burners: Use code KAIE for a discount. (This code works for everything on the Steel Fit website!!)

Topical fat burner: https://steelfitusa.com/products/buns-of-steel

​Fish Oil: Irwin Naturals or Nordic Naturals are the best. You can find Irwin Naturals at Sprouts or Whole Foods. Nordic Naturals can be found at The Vitamin Shoppe. 

Nootropics: There are two that you can use. 
1. A complex I use now and then complied from www.nootropicsdepot.com  
2. Grab a great complex from Glaxon called Adrinall: https://www.glaxon.com/collections/products/products/adrinallwww.glaxon.com/collections/products/products/adrinall

Probiotics: There are a few great ones I love to use. They can be found at Sprouts, Whole Foods and The Vitamin Shoppe. They are usually in the refrigerator. 
​-Flora
-Raw, Garden of Life
-Renew Life

Iron supplements: Some of you need a bit of help with your hemoglobin regulation. The best iron supplement I have ever seen on the market comes from Natures Way: Hemaplex. You can find this at the Vitamin Shoppe. 

Amongst many others, the photos will tell you a bit more and offer up smoothie add ins and other supplements not listed. Have questions still? No problem! Just contact me. 

Every week I make my partner and I vegetables for the week to put into our meals. This is a great way to save time and better prep yourself for the day. Below you will see two bowls (7 cup pyrex) that hold broccoli, orange cauliflower, asparagus, red bell pepper, and carrots. 
You don't need to cook your vegetables for very long. I toss some ghee or avocado oil in a pan, sauté for about ten minutes (until veggies are vibrant and still crisp). This will keep nutrients in them when you microwave it later to eat. I do add spices! Salt, pepper and a blend that we enjoy called Green Harvest from Frontier Co-op.

   I am asked frequently how to meal prep and what the proper protocol is for this. Firstly I can say, unless you're going to use a meal prep service it is better to make bulk and portion as the week goes on. Here is what we do for ours: 


1. Make our rice for the week. This is very simple steps, especially if you have an instant pot or rice cooker. You set it and forget it till it's done. 

2. Make our proteins for the week. Making chicken, beef, pork and even plant based proteins in bulk quantity is not a bad thing, and if you are eating enough it won't go bad. My trick? When we are halfway out of proteins I begin to marinate more. We cook these twice a week to ensure freshness. 

3. Make our veggies for the week. It is super simple and east to cut up a variety of veggies and sauté them in a pan with some good oil. You don't want to cook them too long to avoid over cooking out their nutrients when you later microwave your meal. Leaving veggies vibrant in color also leaves in and even enhanced their nutrients. These tend to last us the entire week before turning sour. 

4. Make overnight oats for the week. This is a great idea for anyone, the raw oats add good fiber and keep carbs lower. Raw oats are slower to digest so you will feel satiated longer. Adding nuts and berries into your oats is a great way to shake up your first meal and make it tasty. The recipe for this should make you enough to last roughly 5 days of 1 cup each serving. 

5. Incorporate smoothies into your day! This is a great, quick, and simple way to get a lot of nutrient content into your food in a jiff! Just make sure that you don't use water as a base or you're just wasting all those minerals and vitamins. 

   These are the main staples to each meal. In total, it takes me roughly an hour and a half to make all of this. In the beginning you may be a bit slower until you find a rhythm and routine for yourself. 

   Never feel discouraged over meal prepping, it can actually save you a lot of time. It is much easier to reach in the fridge the night before and pull out a container of already cooked food to put a meal together. Don't allow meal prep to control your emotions or reactions toward it. It is a tool to help make your days easier and smoother. 

​    Find your groove and it will become so much easier as time goes on.