<?xml version="1.0" encoding="UTF-8"?><rss xmlns:dc="http://purl.org/dc/elements/1.1/" xmlns:content="http://purl.org/rss/1.0/modules/content/" xmlns:atom="http://www.w3.org/2005/Atom" version="2.0"><channel><title><![CDATA[Bars & Stripes Fitness]]></title><description><![CDATA[BSF trains and empowers people who haven’t been able to train elsewhere, to reclaim their fitness, and they choose us because they know we ]]></description><link>https://www.barsstripesfitness.com/blog</link><generator>RSS for Node</generator><lastBuildDate>Tue, 23 Jun 2026 15:42:44 GMT</lastBuildDate><atom:link href="https://www.barsstripesfitness.com/blog-feed.xml" rel="self" type="application/rss+xml"/><item><title><![CDATA[Strength Training Is for Everyone]]></title><description><![CDATA[Think strength training is just for bodybuilders or meatheads? Think again! At Bars &#38; Stripes Fitness, we’re here to tell you that...]]></description><link>https://www.barsstripesfitness.com/post/strength-training-is-for-everyone</link><guid isPermaLink="false">683f3aa2fef3898b4e7deb0a</guid><pubDate>Tue, 03 Jun 2025 18:15:48 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/40ba8e_b7e33143f47848b7bfe6b0b5b9da1d38~mv2.jpg/v1/fit/w_1000,h_576,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Bars &amp; Stripes Fitness</dc:creator></item><item><title><![CDATA[Planning &#38; Carbs]]></title><description><![CDATA[Welcome back, Misfits! So far in our series, we have talked about PLANNING! And then we have been going over the different parts of a...]]></description><link>https://www.barsstripesfitness.com/post/planning-carbs</link><guid isPermaLink="false">67a131d01b4ccb5a37c49eb3</guid><pubDate>Mon, 03 Feb 2025 21:18:47 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/40ba8e_60a73e97d0b64e579cbfcf8d2675db23~mv2.jpg/v1/fit/w_1000,h_1000,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Bars &amp; Stripes Fitness</dc:creator></item><item><title><![CDATA[Planning &#38; Nutrition: Protein!]]></title><description><![CDATA[Welcome back, Misfits! Well, as I said before, this is apparently going to be an entire series dedicated to each individual step of each...]]></description><link>https://www.barsstripesfitness.com/post/planning-nutrition-protein</link><guid isPermaLink="false">675a03b532de1d85ac9047c7</guid><pubDate>Wed, 11 Dec 2024 21:29:23 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/40ba8e_57e888ce0add4bbd9ef1143288c25cff~mv2.jpg/v1/fit/w_1000,h_1000,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Bars &amp; Stripes Fitness</dc:creator></item><item><title><![CDATA[Planning &#38; Nutrition: Calories!]]></title><description><![CDATA[Welcome back Misfits! So, as we have gone through the steps of our Pillars of Fitness, and established both our purpose and our goals,...]]></description><link>https://www.barsstripesfitness.com/post/planning-nutrition-calories</link><guid isPermaLink="false">674f485b15c769c5f56c9171</guid><pubDate>Tue, 03 Dec 2024 18:10:38 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/40ba8e_4fac5cd6d7e2483d9df53133d16fd3ef~mv2.jpg/v1/fit/w_1000,h_1000,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Bars &amp; Stripes Fitness</dc:creator></item><item><title><![CDATA[PLANNING: TAKE OUT YOUR ROAD MAP]]></title><description><![CDATA[Welcome back MisFits! Since starting our series on the 5 Pillar of Your Fitness, we’ve talked about the first pillar - Purpose - at...]]></description><link>https://www.barsstripesfitness.com/post/planning-take-out-your-road-map</link><guid isPermaLink="false">674646f97d2e82fb3b2113f1</guid><pubDate>Tue, 26 Nov 2024 22:21:38 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/40ba8e_54abfd02b1a049ed8981988592fcf4e7~mv2.jpg/v1/fit/w_1000,h_1000,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Bars &amp; Stripes Fitness</dc:creator></item><item><title><![CDATA[PURPOSE &#38; S.M.A.R.T. GOALS]]></title><description><![CDATA[Welcome back, fellow MisFits - real women, men, people - who want a better life for themselves through working on the one thing that we...]]></description><link>https://www.barsstripesfitness.com/post/purpose-s-m-a-r-t-goals</link><guid isPermaLink="false">673c26ca60ac661a6a4cf9e9</guid><pubDate>Tue, 19 Nov 2024 05:51:36 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/40ba8e_037c0236cc404693949c88dd2f7b7a30~mv2.jpg/v1/fit/w_1000,h_1000,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Bars &amp; Stripes Fitness</dc:creator></item><item><title><![CDATA[PURPOSE: Why do you workout... and why NOW?]]></title><description><![CDATA[[If you would rather watch this, check out our YouTube VLOG] Over the next couple weeks, I will be exploring a series I have done a few...]]></description><link>https://www.barsstripesfitness.com/post/purpose-why-do-you-workout-and-why-now</link><guid isPermaLink="false">671a6f64eadec1dcc1f82785</guid><pubDate>Thu, 24 Oct 2024 16:03:31 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/40ba8e_3afd5adcdca34cb0a043a541f4169c6a~mv2.jpg/v1/fit/w_1000,h_1000,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Bars &amp; Stripes Fitness</dc:creator></item><item><title><![CDATA[Cardio or Lifting First?]]></title><description><![CDATA[So the question has often been posed, and lately I’ve had clients, fellow trainers, and friends who are nutritional experts engaging me...]]></description><link>https://www.barsstripesfitness.com/post/cardio-or-lifting-first</link><guid isPermaLink="false">670d90d54fea5dbc40463985</guid><pubDate>Mon, 14 Oct 2024 21:57:21 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/40ba8e_c5d714211f114d5eaea2950f0ed5b285~mv2.jpg/v1/fit/w_1000,h_1000,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Bars &amp; Stripes Fitness</dc:creator></item><item><title><![CDATA[Progress Over Time > Instant Gains]]></title><description><![CDATA[Days like today, I sit in my gym and remember when this was a part time gig. And before that it was a virtual gig. And before that it was...]]></description><link>https://www.barsstripesfitness.com/post/progress-over-time-instant-gains</link><guid isPermaLink="false">66e9b6c4f54e79b2de0546e2</guid><pubDate>Tue, 17 Sep 2024 17:06:31 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/40ba8e_4f3b8a616ca94f8492afb5a000c23f37~mv2.jpg/v1/fit/w_1000,h_1000,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Bars &amp; Stripes Fitness</dc:creator></item><item><title><![CDATA[One Day... or Day One]]></title><description><![CDATA[I was just talking with a brand new client yesterday... when they said what I hear more often than not in new client signups: "I had...]]></description><link>https://www.barsstripesfitness.com/post/one-day-or-day-one</link><guid isPermaLink="false">66c7802d067e22df9f67ceb0</guid><pubDate>Thu, 22 Aug 2024 18:35:27 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/40ba8e_38aa1cff0be744b094d6c207a9b2313c~mv2.jpg/v1/fit/w_1000,h_1000,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Bars &amp; Stripes Fitness</dc:creator></item><item><title><![CDATA[Small Group Training is The Perfect Fit!]]></title><description><![CDATA[Want to workout, but need some accountability and motivation? Small group training is PERFECT! —Accountability with a dedicated coach...]]></description><link>https://www.barsstripesfitness.com/post/small-group-training-is-the-perfect-fit</link><guid isPermaLink="false">66bb4e6ac6ffd8f2304f3a47</guid><pubDate>Tue, 13 Aug 2024 12:16:56 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/40ba8e_bb482140d85f4e7885c2ebed79564aa8~mv2.jpg/v1/fit/w_1000,h_1000,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Bars &amp; Stripes Fitness</dc:creator></item><item><title><![CDATA[How much protein should I be getting?]]></title><description><![CDATA[Most science supports that you need a minimum of 1g per kg of body weight. This puts the average person at 46-56g. However, that is also...]]></description><link>https://www.barsstripesfitness.com/post/how-much-protein-should-i-be-getting</link><guid isPermaLink="false">669e8ed1dac5967c8ad56adc</guid><pubDate>Mon, 22 Jul 2024 16:56:49 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/40ba8e_77d92baf8cf840b59fccb53dba079af4~mv2.jpg/v1/fit/w_1000,h_1000,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Bars &amp; Stripes Fitness</dc:creator></item><item><title><![CDATA[Coach Rule #4]]></title><description><![CDATA["You can gripe, you can groan, you can complain... as long as you do it." I often get looks for this one, but let me elaborate: --I said...]]></description><link>https://www.barsstripesfitness.com/post/coach-rule-4</link><guid isPermaLink="false">6697f471db4880230fcac3f6</guid><pubDate>Wed, 17 Jul 2024 16:51:58 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/40ba8e_b02e13197bbd4f3480a0779edef9027a~mv2.png/v1/fit/w_1000,h_1000,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Bars &amp; Stripes Fitness</dc:creator></item><item><title><![CDATA[Coach Rules #2 &#38; 3]]></title><description><![CDATA["Pace yourself" "Push yourself but don't break yourself" Coach rules are basically things that I have said so often they turned into...]]></description><link>https://www.barsstripesfitness.com/post/coach-rules-2-3</link><guid isPermaLink="false">66843f7ffc2a5835223b39d6</guid><pubDate>Tue, 02 Jul 2024 18:07:28 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/40ba8e_4110941e768e4419bd8533d7110a75c1~mv2.jpeg/v1/fit/w_1000,h_1000,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Bars &amp; Stripes Fitness</dc:creator></item><item><title><![CDATA[Getting older is a blessing, it doesn’t have to be a burden]]></title><description><![CDATA[Granted, I’m only 37, so I know I’ve probably got four more decades worth of people rolling their eyes right now… and that’s okay. But...]]></description><link>https://www.barsstripesfitness.com/post/getting-older-is-a-blessing-it-doesn-t-have-to-be-a-burden</link><guid isPermaLink="false">666b60dc53a8fafb3424cfe5</guid><pubDate>Thu, 13 Jun 2024 21:15:02 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/40ba8e_1e2184c28fe9464fa24374c1a65f04f4~mv2.jpeg/v1/fit/w_1000,h_1000,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Bars &amp; Stripes Fitness</dc:creator></item><item><title><![CDATA[Coach Rule #1]]></title><description><![CDATA[“If you talk negatively about yourself, drop and give me 5 push-ups.” Does your gym have it’s own weird rules? I personally disagree with...]]></description><link>https://www.barsstripesfitness.com/post/coach-rule-1</link><guid isPermaLink="false">66611145fa37f0318ffdda18</guid><pubDate>Thu, 06 Jun 2024 01:34:03 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/40ba8e_3c380ce89c7543f8b152469da086d7a9~mv2.jpg/v1/fit/w_1000,h_1000,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Bars &amp; Stripes Fitness</dc:creator></item><item><title><![CDATA[AI in Fitness]]></title><description><![CDATA[There will be many posts about this in follow up blog posts, but let me just say: in a world where AI seems to be inundating every facet...]]></description><link>https://www.barsstripesfitness.com/post/ai-in-fitness</link><guid isPermaLink="false">665f84af6bcaed896521a906</guid><pubDate>Tue, 04 Jun 2024 21:21:41 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/40ba8e_4fc3cacf4b3e426581104fbf079981b2~mv2.jpg/v1/fit/w_1000,h_1000,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Bars &amp; Stripes Fitness</dc:creator></item><item><title><![CDATA[When was the last time someone celebrated YOU?]]></title><description><![CDATA[You don't really hear about people joining gyms to make friends, or to spend time with their trainer, or to get out of the house... But...]]></description><link>https://www.barsstripesfitness.com/post/when-was-the-last-time-someone-celebrated-you</link><guid isPermaLink="false">665e14685c486a4255af77e0</guid><pubDate>Mon, 03 Jun 2024 19:12:34 GMT</pubDate><enclosure url="https://static.wixstatic.com/media/40ba8e_15a2d8643c8c4480a322c5aa01afbb61~mv2.jpg/v1/fit/w_960,h_540,al_c,q_80/file.png" length="0" type="image/png"/><dc:creator>Bars &amp; Stripes Fitness</dc:creator></item></channel></rss>