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Training hard? Good. Now let’s talk about the other half of the equation; nutrition.

You can’t out-train poor fueling. Strength, recovery, body composition—it all hinges on what you put into your body. And while there’s no one-size-fits-all approach, there are a few things that almost everyone benefits from.

Training hard? Good. Now let’s talk about the other half of the equation; nutrition.

You can’t out-train poor fueling. Strength, recovery, body composition—it all hinges on what you put into your body. And while there’s no one-size-fits-all approach, there are a few things that almost everyone benefits from.

The Basics That Move the Needle:

🍳 Eat more protein – Most people don’t get enough. Protein fuels muscle growth and recovery. Make it a priority at every meal.

📓 Write down what you eat – You don’t have to track forever, but awareness is key. Seeing patterns helps you adjust and improve.

🕰  Stick to a consistent eating schedule – Random eating leads to random results. Your body thrives on rhythm.

💧 Hydrate properly – Start the day with water, keep it flowing throughout. Dehydration kills energy and performance.

⚡ Fuel before and after training – Give your body what it needs to perform and recover. A balanced meal pre- and post-workout makes a big difference.

The Basics That Move the Needle:

🍳 Eat more protein – Most people don’t get enough. Protein fuels muscle growth and recovery. Make it a priority at every meal.

📓 Write down what you eat – You don’t have to track forever, but awareness is key. Seeing patterns helps you adjust and improve.

🕰  Stick to a consistent eating schedule – Random eating leads to random results. Your body thrives on rhythm.

💧 Hydrate properly – Start the day with water, keep it flowing throughout. Dehydration kills energy and performance.

⚡Fuel before and after training – Give your body what it needs to perform and recover. A balanced meal pre- and post-workout makes a big difference.

Want a Game Plan Built for You?

Everyone’s body is different. That’s why we have Jennie Waegelein, our in-house Registered Dietitian, available for individualized coaching.
 
Jennie goes beyond basic meal plans—she looks at bloodwork, behaviors, and lifestyle to build a strategy that actually works for your goals. If you want to dial in your nutrition and get more out of your training, schedule a free call with her today!

Want a Game Plan Built for You?

Everyone’s body is different. That’s why we have Jennie Waegelein, our in-house Registered Dietitian, available for individualized coaching.
 
Jennie goes beyond basic meal plans—she looks at bloodwork, behaviors, and lifestyle to build a strategy that actually works for your goals. If you want to dial in your nutrition and get more out of your training, schedule a free call with her today!

The right training plan + the right nutrition = real, sustainable results.

Let’s make sure you have both.

See you in the gym,
Dan, Kyle, & The Fort Team

The right training plan + the right nutrition = real, sustainable results.

Let’s make sure you have both.

See you in the gym,
Dan, Kyle, & The Fort Team

How Training Works

At The Fort, our Strength Training Program is designed around a 3-day split to ensure balanced progress and recovery:

  • Day 1 is delivered on Mondays and Tuesdays
  • Day 2 is delivered on Wednesdays and Thursdays
  • Day 3 is delivered on Fridays and Saturdays

To get the best results, avoid doing strength training on both Monday & Tuesday or both Wednesday & Thursday, as you’d be repeating the same workout.

HYROX Training at The Engine Room

In addition to strength training, we offer HYROX Training sessions at our Engine Room location on Tuesdays, Thursdays, and Saturdays. These sessions focus on energy systems and HYROX-inspired workouts, making them a great complement to your strength training.

You don’t need to be training for a HYROX event to benefit from these sessions! They’re designed for all experience and fitness levels and provide a great way to build endurance, improve conditioning, and train more frequently without repeating workouts. Whether you’re looking to level up your overall fitness or just enjoy a different training stimulus, these sessions are a fantastic option.

What’s Next? Keep an Eye on Your Inbox!

We’re thrilled to have you training with us and can’t wait for you to experience the strength of our community firsthand. After each of your sessions, keep an eye out for an email from us—we’ll be sharing valuable insights on:

✅ Training & Progress
✅ Motivation & Mindset
✅ Nutrition & Recovery
✅ Feedback & Accountability
✅ Our Signature Membership – The Road to Nashville

We’re here to support you every step of the way. If you have any questions, hit reply and reach out anytime. Otherwise, we’ll see you at The Fort!

Let’s get after it,

Dan, Kyle, & The Fort Team

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