Fueling Strength: Accessible Nutrition Tips for Every Level

Fueling Strength: Accessible Nutrition Tips for Every Level

Whether you’re just starting your strength training journey or working toward a new PR, what you eat plays a key role in your progress. But fueling your body for performance doesn’t have to be complicated—or expensive. At The Yard, we believe nutrition should be approachable, sustainable, and flexible enough to fit your lifestyle.

If you’re looking for practical ways to support your workouts without overhauling your diet, here are some simple, budget-friendly tips to keep you feeling strong and energized.

The Basics of Pre & Post-Workout Nutrition

Think of your body like a high-performance vehicle. You wouldn’t hit the road without fuel, so don’t hit the gym without it either. The goal of pre-workout nutrition is to provide energy for your session while minimizing fatigue and muscle breakdown. Try to eat 30-90 minutes before your workout so your body has time to digest and convert the food into usable energy. 

After your workout, your muscles need nutrients to recover and rebuild. This is where protein and carbs come into play to replenish glycogen stores and repair muscle tissue. Aim to eat within 30-60 minutes after your workout to kickstart muscle recovery.

Prioritizing Protein and Fiber

Protein is essential for muscle recovery and strength, while fiber helps with digestion, keeps you full longer, and supports overall health. A good rule of thumb is to include a source of both in every meal.

Budget-friendly protein sources:

  1. Eggs
  2. Greek yogurt
  3. Chicken thighs 
  4. Canned tuna or salmon
  5. Lentils and beans

Affordable fiber-rich foods:

  1. Oats
  2. Brown rice
  3. Sweet potatoes
  4. Leafy greens
  5. Apples and berries

By focusing on these nutrient-dense options, you’ll stay fuller longer and give your muscles the fuel they need to recover and grow.

Hydration: The Overlooked Performance Booster

Water is often overlooked when it comes to performance, but staying hydrated is just as important as what’s on your plate. Proper hydration supports muscle function, energy levels, and recovery. A simple way to check if you’re drinking enough? Pay attention to your thirst and keep a water bottle with you throughout the day.

If you struggle to drink enough water, try:

  1. Adding lemon, cucumber, or berries for flavor
  2. Drinking a glass of water with every meal
  3. Carrying a reusable water bottle for easy access

Whole Foods Over Processed

Whenever possible, aim for whole, minimally processed foods. These options provide more nutrients, fewer additives, and better support your body’s natural energy systems.

Instead of:

  1. Sugary breakfast cereals → Try oatmeal with nuts and fruit
  2. Packaged protein bars → Opt for Greek yogurt with honey
  3. Pre-made frozen meals → Prep simple meals in bulk like rice, veggies, and lean protein

By making small swaps where you can, you’ll nourish your body more effectively without sacrificing convenience.

Balance is Key: Protein, Carbs, and Fats

A well-rounded meal includes a mix of protein, carbohydrates, and healthy fats. Each macronutrient serves a purpose:

  1. Protein supports muscle recovery and strength.
  2. Carbohydrates provide energy for your workouts.
  3. Fats keep you satisfied and support hormones and overall health.

Rather than tracking numbers, focus on including a little of each in every meal. For example, a simple meal of grilled chicken, roasted sweet potatoes, and avocado checks all the boxes.

Eating Until 80% Full

Strength training requires fuel, but that doesn’t mean you need to eat until you’re stuffed. Many athletes follow the principle of eating until they feel 80% full—satisfied, but not overly full.

Tuning into hunger cues can help you:

  1. Avoid sluggishness after meals
  2. Improve digestion
  3. Stay energized throughout your training

Slowing down during meals and checking in with how you feel can make a big difference in how you fuel your body effectively.

Need Expert Guidance?

Dialing in your nutrition can be overwhelming, but you don’t have to do it alone. At The Yard, our certified personal trainers can help you craft a personalized nutrition strategy that aligns with your fitness goals. Whether you need help optimizing macros, refining meal timing, or making small, sustainable adjustments, our trainers are here to support you. 

Here’s a glimpse into how certified Precision Nutrition Coach and personal trainer  Becca Mehling approaches nutrition for both herself and her clients:

“With a comprehensive understanding of nutritional science and behavior change, I provide personalized coaching that empowers clients to make sustainable lifestyle changes. My approach combines evidence-based nutritional strategies with practical, real world solutions tailored to each individual’s unique needs and meeting them where they are at.

I like to tell people to start small. If you are currently eating 60 grams of protein a day, we aren’t going to try and  jump straight to 100+. Let’s try 70 grams and see how that goes before increasing. Small wins add up and then we can think about increasing the difficulty level from there, but not before we are able to do small steps consistently and correctly.” 

Check out our Find a Trainer page to connect with experts like Becca to guide you on your fitness and nutrition journey!

Final Thoughts: Nutrition Should Work for You

At The Yard, we believe that strength starts in the kitchen with simple, sustainable choices. Prioritizing protein and fiber, staying hydrated, choosing whole foods, and eating balanced meals are all easy ways to fuel your workouts without overthinking it.

Remember, your next PR starts with what’s on your plate!

Check out our upcoming classes and learn more about strength training at The Yard!

Spotlight: George Hribar of Parry Athletic Recovery Center (PARC)

The following entry is a conversation between Joe Cicero, The Yard’s founder, and George Hribar of Parry Athletic Recovery Center, written from Joe’s POV.

PARC’s Founder George Hribar and I sat down to discuss the origins of each of our businesses and how we landed on this unique collaboration. Check it out!

George, what are the origins of PARC?

George: Well, I have an apparel brand called Parry Athletics. We focus on premium-quality gear for strength and conditioning and grappling, and right now, we’re exclusively online. All of our marketing is through Instagram and working with athletes. But we don’t have a physical space to showcase the brand and its story, which is where the idea for PARC came in.

I started the brand because I wanted training shorts that fit the way I wanted them to. I had a very specific vision, and that same desire for something specific carried over to the origins of PARC. I wanted access to recovery services — things like sauna, contrast therapy, and compression boots — but nothing like that existed where I live. I realized that this could be a real business opportunity, something I could focus on.

Then I came up with the name PARC — Parry Athletic Recovery Club — and it clicked. It was the perfect way to have a physical space to tell the Parry Athletics story without the risk of opening an entire retail store this early on.

Joe, tell us a little bit about your background and how The Yard came about?

Joe: I played football throughout college, and after graduating, I moved to Boston and worked in consulting for six years. Eventually, I ended up in the Bay Area around 2018, working with startups, investing, and launching new companies. Three years ago, I left that world to start The Yard. I’ve always been passionate about fitness — being a former college football player, I kept training even after I stopped playing. But I always ran into the same problem at gyms. Whether it was a CrossFit box or an Equinox, if I was following a program that needed barbell movements, the equipment was rarely available when I needed it. I’d end up doing my workouts out of order or backwards, just trying to make it work.

That’s the problem we’re solving with The Yard. We want to ensure our members — individuals and trainers alike — have the equipment they need when needed. And beyond that, we’re thinking about how to maximize the gym’s usage, especially during peak times. Adding a service like PARC is a great way to do that. It brings in a new revenue stream, but even more importantly, it adds another dimension to the fitness experience. Recovery is such a key component of training, and this partnership allows us to offer something comprehensive.

George, can you elaborate on how PARC fits within The Yard’s model?

George: The way Joe runs The Yard is unique. When you book a pod, that’s your space. You have the barbell, the weights, and the whole area to yourself for the entire hour. You know that every time you come in, that equipment is there waiting for you. It makes the gym incredibly efficient. People book their slots, they come in, they get their workout done — you’re really maximizing the space and the equipment.

Think about a typical CrossFit gym or Jiu-Jitsu studio. They have a class at 7 a.m., maybe something at noon, and then another class at 5:30 p.m. All that other time, the space is just sitting there unused, not generating any revenue.

So, when Joe and I started talking about bringing PARC into The Yard, it just made sense. Gyms often have extra space — maybe a backyard area or something — that isn’t being utilized. We saw the potential for a “plug and play” model where PARC could come into an existing facility, partner with the gym, and transform that unused space into a revenue-generating amenity. It’s a win-win: existing members get access to recovery services, it attracts new members, and it helps the gym make better use of its space.

Joe, why partner with George and PARC?

Joe: I used to go to a similar service in the city called Reboot. It’s a room with a sauna and a cold plunge, and you go back and forth between the two. That experience is very similar to what people do here at The Yard and PARC. They’re booking a space, and it’s theirs for the hour. Our users are familiar with that kind of experience, and these wellness services are in high demand. They’re also very complementary to working out in the gym.

George actually joined the gym as a member, and that’s how we met. We connected over this idea, and it blossomed from there. Our partnership is very similar to our arrangement with independent personal trainers. We provide the space, some back-office functions, and support around sales and marketing, but we’re really just providing space and letting experts run their businesses independently — whether it’s a trainer, an amenity provider like George and PARC, or our physical therapists. The idea is to empower independent wellness practitioners across the spectrum of services. This not only serves the practitioners well by empowering them to run their businesses, but also the community, their clients, and our members. Offering a comprehensive set of services around their health and wellness journey is valuable to everyone.

What are the visions and goals for The Yard and PARC?

Joe: Our plan is to expand and add PARC to our other locations. Adding more wellness amenities, like a cold plunge, to PARC would be super valuable. You really get that contrast therapy experience. Continuing to expand both services in tandem is our goal.

George: The other reason I’ve been so interested in recovery spaces within a fitness facility is that as I get older (I’m 45 now), and I’m training regularly and lifting pretty hard, my body can’t do what it used to. The importance of recovery — sleep, diet, stretching, mobility, and extra services like this — has become much more important if I want to stay active. To me, as I age, longevity, quality of life, and movement are really important.

Going forward, most fitness facilities should take a holistic approach to strength, conditioning, mobility, access to physical therapists, and recovery services. These shouldn’t be separate. Partnering with Joe at The Yard and figuring out this process will be really interesting, and then we can take it to other facilities.

What are your thoughts on the future growth of PARC?

George: As Joe and I developed this idea, I saw two paths for PARC’s growth. First, integrating PARC into existing fitness facilities like The Yard. But I also have a vision for a standalone flagship PARC recovery space.

This flagship space would have bookable sauna and cold plunge rooms, larger communal sauna and cold plunge rooms, an area to stretch, really nice locker rooms, and maybe even a workplace.

There’s this new term post-pandemic: “third space.” We spend so much time at home, or we used to spend so much time at the office and at home. Now that many people aren’t in the office as much, they want a space with a sense of community outside of their homes. I think PARC could be that space.

Who is PARC for?

George: It’s funny, contrast therapy and sauna cold plunges have been used by many cultures for hundreds, if not thousands, of years. They’ve recently gained popularity in the United States thanks to people like Joe Rogan and Andrew Huberman. But somewhere along the way, it got co-opted by the “hippie” and Burning Man crowd. There’s this idea that using a sauna has to be in a zen-like spa. That’s not my goal.

I aim to provide a warm, comfortable facility for athletes who take their health and physicality seriously. This isn’t for the Burning Man; it’s for athletes.

What can someone expect when they reserve recovery services at PARC @ The Yard?

Joe: Everything is booked through The Yard App … So whether you’re booking a pod, sauna, or compression boots, you book it through our app, and it’s completely yours for that time slot.

George: Like Joe said, you can book our recovery services through The Yard App. When you book a pod to work out in, that’s your private space. The sauna and compression boots work the same way.

Here’s how it works:

  • Sauna: When you book a sauna session, you’ll get towels and a private locker room with a bathroom and shower. That locker room gives you access to the sauna, and you can move freely between the sauna and the locker room to take a cold shower between sauna sessions. You can leave all your belongings in the locker room, and that’s your dedicated space for the time you reserved.
  • Compression Boots: If you book compression boots, we’ll set you up in a nice, quiet corner of the gym. You can wear your headphones and relax in a zero-gravity chair for 30 minutes — all to yourself.

How does PARC at The Yard foster community?

George: On Sundays, we’ll host run clubs and other team-building activities. People come in and book our services for a few hours. A run club might go out on a 10-mile run, and then we’ll open up the recovery services for the group that booked it for 1–2 hours. They can freely navigate between the sauna, compression boots, and cold plunges. It becomes a communal event.

Joe: Community is a buzzword across fitness and many industries. Like George said, people are definitely craving community post-COVID. One thing we have to be careful and mindful of with our reservation system and exclusivity with our pods is to avoid the relationship becoming very transactional and people being siloed.

I like to say there’s a community here if you want it. There are some days when you show up to the gym with your headphones in and you don’t want to talk to a soul. Or you can just pop in the sauna and talk to no one. But there’s also a warm and friendly community here if you do want to engage with others. We don’t force it on anyone, but most people opt to interact with one another, and it makes for a good workout and wellness experience.

Strength & Love: Partner Workouts That Build Connection

A Stronger Bond, One Rep at a Time

Valentine’s Day isn’t just about dinner at Rich Table and cocktails at April Jean—it’s about connection. And what better way to bond with your significant other, best friend, or workout buddy than through partner workouts that build strength together? Exercising with someone else isn’t just great for motivation—it fosters trust, accountability, and a little friendly competition that can push you both further than you’d go alone.

At The Yard, we believe fitness is better when shared. Or as we like to say, “like to peas in a pod.” Our Partner Membership makes it easy for you and your workout partner to train together, whether you’re lifting in a pod, pushing through circuits, or spotting each other on big lifts. Ready to break a sweat with someone special? Try these beginner-friendly partner workouts that challenge your strength while deepening your connection.

The Benefits of Partner Workouts

Motivation & Accountability Having someone to train with means you’re less likely to skip a session—especially when they’re counting on you to show up.

Better Performance & Pacing Your partner can push you to lift heavier, move faster, or squeeze out one more rep—all while making workouts feel less like a chore.

Stronger Emotional Connection Studies show that synchronized movements and shared physical activity boost feelings of emotional closeness. Plus, celebrating wins together just feels better!

More Fun, Less Pressure Whether you’re spotting each other on a heavy set or high-fiving after a killer finisher, partner workouts add playfulness and energy to training.

Try These 3 Partner Workouts at The Yard

Each of these workouts can be done in your very own pod, complete with a squat rack, plates, dumbbells, a bench, a fan bike, and a rower—so you’ll have everything you need for an efficient and effective training session.

Strength & Support Circuit

Perfect for: Couples who want to lift together and get stronger as a team.

Workout:

  1. Partner-Assisted Squats (4 x 10 reps) – One partner squats while the other applies gentle resistance on their shoulders for extra challenge.
  2. Bench Press & Spotting (3 x 8 reps) – One partner presses while the other spots and encourages good form.
  3. Plank High-Fives (3 x 30 sec) – Get into a plank position facing each other and give high-fives every few seconds to test balance and core strength.
  4. Bike Challenge (2 min) – Take turns sprinting on the fan bike, trying to match or beat your partner’s calorie count.

Cardio & Core Connection

Perfect for: Pairs looking for a high-energy sweat session.

Workout:

  1. Row & Rest Intervals (4 rounds) – One person rows 250 meters while the other rests, then switch. Keep track of times for friendly competition.
  2. Medicine Ball Toss Sit-Ups (3 x 12 reps) – Pass a medicine ball back and forth as you sit up in sync.
  3. Jump Squats & Wall Sits (3 x 30 sec) – One partner holds a wall sit while the other does jump squats, then switch.
  4. Battle Rope Waves Together (3 x 20 sec) – Move the ropes at the same pace for a killer arm and core workout.

Fun & Functional Flow

Perfect for: Those who like a mix of mobility, strength, and balance.

Workout:

  1. Mirror Lunges (3 x 10 reps each leg) – Face your partner and match their movement as you lunge forward and back.
  2. Kettlebell Pass Deadlifts (3 x 12 reps) – Pass a kettlebell between partners at the bottom of each hinge.
  3. Assisted Pull-Ups (3 x 8 reps) – Give your partner a boost for their pull-ups, then switch roles.
  4. Stretch & Cool Down – Take turns assisting each other in deep stretches to improve flexibility.

Why Train Together at The Yard?

At The Yard, our Partner Membership is where accountability meets affordability. As our best value membership, it allows you and your training partner to work out together in a dedicated pod—so you never have to wait for equipment or compete for space. You can lift at your own pace, focus on your goals, and get the most out of every session.

  1. Reserve your pod in advance, so you always have a spot.
  2. Train together, spot each other, and push each other to be better.
  3. Work on your own program or attend classes like Barbell Basics to learn new skills.

Want to test it out? Drop in for a session together and see why partner training at The Yard is a game-changer! Our drop-in reservation allows you to bring partner for free!

Final Thoughts: Build Strength & Connection

This Valentine’s Day, ditch the dinner reservation and make a different kind of commitment—to each other’s strength and success. Whether you’re lifting heavier, running faster, or just having fun, partner workouts can take your fitness to the next level while strengthening your bond.

Want to train with your favorite person year-round? Check out The Yard’s Partner Membership and start building strength together. 💪❤️

Learn More & Sign Up

When the New Year’s Buzz Wears Off: How to Build a Sustainable Fitness Routine

When the New Year’s Buzz Wears Off: How to Build a Sustainable Fitness Routine

The beginning of a new year is always buzzing with excitement. Gyms are packed, fitness challenges are in full swing, and motivation is at an all-time high. But what happens when that New Year’s buzz starts to wear off? How do you keep the momentum going when the excitement fades, and real life gets in the way? Building a sustainable fitness routine is the key to long-term success, and at The Yard, we’re here to help you make that happen.

The Problem with Motivation Alone

Motivation is a powerful thing, but it’s also fleeting. Studies show that the excitement of starting something new often fades within the first few weeks of January. This is why so many New Year’s resolutions fizzle out long before February. So much so that the second Friday in January is actually called “Quitters Day”. To truly achieve your fitness goals, you need more than just motivation—you need structure, accountability, and a system that works for your lifestyle.

The Power of Routine

The secret to staying consistent isn’t in trying harder—it’s in creating a routine that’s easy to follow, even on your busiest days. A sustainable fitness routine should:

  1. Fit seamlessly into your schedule.
  2. Be enjoyable enough to keep you coming back.
  3. Include a mix of workouts to keep things fresh and engaging.
  4. Provide accountability and structure to help you stay on track.

Why The Yard’s Model Works

At The Yard, we’ve designed our studios with your success in mind. Our reservation-based model ensures that you’re not just “winging it” when it comes to your workouts. Members of The Yard consistently report better adherence to their fitness routines because our system makes it easy to plan ahead and commit to their goals. Here’s how it works:

  1. Your Own Workout Space: Forget crowded gyms and waiting for equipment. Every reservation at The Yard comes with your very own workout pod, complete with a squat rack, plates, bench, dumbbells, and nearby access to fan bikes and rowers.
  2. No Interruptions: Your time is valuable, and our setup ensures you can focus entirely on your workout without distractions or interruptions.
  3. Accountability Through Reservations: Knowing you’ve booked your session creates a level of commitment that keeps you showing up, even on days when motivation is low.
  4. Community and Support: While you’re working independently in your pod, you’re surrounded by a community of like-minded individuals who share your commitment to growth.

Tips for Building a Sustainable Routine

  1. Start Small and Build Gradually Many people dive headfirst into fitness with overly ambitious plans, only to burn out quickly. Instead, start with two or three sessions per week and build from there. At The Yard, our pods are available for reservation at flexible times, so you can find a schedule that works for you.
  2. Schedule Your Workouts Treat your workouts like appointments. With The Yard’s reservation system, you’re already one step ahead in creating a consistent routine. Use a calendar to block off your workout times, and honor those appointments as you would a meeting or a doctor’s visit.
  3. Focus on Consistency, Not Perfection Life happens, and missing a workout occasionally is inevitable. The key is not to let one missed session derail your entire routine. Get back on track with your next reservation, and remind yourself that progress is made over time.
  4. Mix It Up Variety keeps your routine exciting and prevents burnout. With everything you need in your pod—strength training equipment, fan bikes, and rowers—you can switch things up and keep your workouts engaging. Better yet–hop into a Barbell Basics class and get some fresh motivation from our expert instructors.
  5. Celebrate Small Wins Progress doesn’t always look like massive leaps forward. Celebrate small victories, like hitting a new personal best, completing a workout you didn’t feel like starting, or simply sticking to your routine for another week.
  6. Add Accountability Everything is easier (and more fun) with a friend! Consider signing up for an Unlimited Partner Membership with a friend so you’ve got another goal-oriented individual to keep you motivated–and maybe spot you too! No workout buddy? No problem. We suggest enlisting the help of one of our fantastic certified independent personal trainers who can not only guide you to your desired goal, but keep you on task with proper form with each and every rep.

When in Doubt, Rely on The Yard

Building a sustainable fitness routine doesn’t have to be complicated. With The Yard’s innovative setup, you’ll have everything you need to stay consistent and achieve your goals. Our members have seen firsthand how a structured, reservation-based model eliminates the guesswork and keeps them coming back week after week.

So, when that New Year’s buzz wears off, don’t let your fitness goals fade with it. Join a community that prioritizes your success, provides accountability, and helps you create a routine you can stick to all year long.

Ready to Take the First Step?

Click the link below to reserve your first session at The Yard and experience the difference for yourself!

Reserve Your Pod Today

The Democratization of Strength Training: How The Yard is Redefining Fitness

The Democratization of Strength Training: How The Yard is Redefining Fitness

Strength training isn’t just for bodybuilders, elite athletes, or gym regulars—it’s for everyone. At The Yard, we believe that access to strength training should be accessible, inclusive, and effective for people of all experience levels and goals. That’s why we’ve created a fitness experience that puts you in control, with innovative workout spaces called pods designed to remove the obstacles and intimidation often associated with traditional gyms. Or as we sometimes say–not sharing is caring.

Here’s how we’re democratizing strength training one workout at a time—and how The Yard’s pod system empowers you to build strength, confidence, and community.

What Are Pods, and Why Are They Game-Changing?

The pod system at The Yard is the cornerstone of our philosophy. Each pod is your own dedicated workout space—fully equipped with:

  1. A squat rack
  2. Adjustable bench
  3. Plates and dumbbells
  4. A fan bike and rower located just steps away

This means you don’t have to share equipment or wait for your turn during peak hours. Your pod is your zone, where you can focus on your goals without interruption or distractions. It’s like having your own private gym—complete with all the tools you need for a safe, efficient, and effective strength training session.

The Benefits of Pod Training

1. Weight Training Without the Wait

At traditional gyms, finding available equipment or dealing with distractions can throw off your momentum. With pods, the frustration disappears. You’ll always have access to the tools you need, exactly when you need them, so you can keep your workouts focused and efficient.

2. Designed for Strength and Versatility

Whether you’re mastering squats, pressing your way to a stronger upper body, or crushing high-intensity intervals on the rower or fan bike, your pod is built to handle it all. It’s a one-stop-shop for strength training that caters to beginners and seasoned lifters alike.

3. Independence Without Isolation

Strength training in a pod means you’re in control of your workout, but you’re never on your own. You’ll feel the buzz of energy from others training nearby while enjoying the independence and confidence of having your own personal space.

4. Clean, Safe, and Organized

Let’s face it—gym cleanliness matters more than ever. Pods at The Yard are intentionally designed for easy organization and sanitation. With everything you need in one place, you’ll enjoy a seamless workout in a space that’s clean and safe.

Why Pods Matter for the Democratization of Strength Training

At The Yard, we believe strength training should be free of the barriers that keep people from stepping into the gym. Pods eliminate those barriers:

  1. For Beginners: Pods create a welcoming, low-pressure environment to explore strength training without worrying about gym etiquette or judgment.
  2. For Advanced Lifters: Pods ensure you have the tools and space to hit personal records and push your limits without interruptions.
  3. For Personal Trainers: Pods provide an ideal space to effectively and efficiently train your clients without waiting or interruption, allowing you to focus on what matters most – helping them reach their goals.
  4. For Everyone: Pods prioritize efficiency, personalization, and comfort, making strength training approachable and enjoyable for anyone who walks through our doors.

Strength training is about more than just lifting weights—it’s about building confidence, improving overall health, and becoming the best version of yourself. Pods are designed to support your fitness journey at every stage, no matter where you’re starting from.

Join The Revolution: Train Your Way, Every Day

Strength training should work for you. Whether you’re new to lifting, looking to hit a new personal best, or simply seeking an efficient workout without interruptions, pods are your space to make it happen.

Ready to see it for yourself? Come try a pod workout at The Yard and experience firsthand how we’re redefining fitness.

Check out our class schedule or contact us to learn more about memberships and pod training options.

Let’s Get Stronger Together

At The Yard, we’re not just about providing equipment—we’re about building a community that celebrates strength in all its forms. With pods, we’re making strength training accessible, efficient, and inclusive for everyone.

Are you ready to step into your strength? Start your journey today.