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Recipe of the week: "Green Goddess" Salad
I first discovered the concept of this dish from TikTok; I tried it last summer and couldn't get enough. As farmer's market season is...
m3performwell
3 days ago1 min read
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Recipe of the week: high protein/high fiber lentil soup
In most of my nutrition meetings over the last couple of weeks, we have started putting a bit more focus on fiber as an addition to our...
m3performwell
Apr 152 min read
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How to stay active while working from home
It's 2025: most of us know at least one person--if you aren't that person yourself--who works from home. As wonderful as it is to cut out...
m3performwell
Apr 132 min read
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Recipe of the week: stuffed poblano peppers
If you don't like southwestern or Mexican-style dishes and flavors, this recipe is likely not for you: it tastes like it came from a...
m3performwell
Mar 262 min read
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"Eat the rainbow, taste the rainbow?"
I know we've all heard that phrase as a Skittles candy slogan, but is there actually a benefit to trying to "eat the rainbow?" Well, yes:...
m3performwell
Mar 112 min read
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The longest ride...
Motivation is a tricky concept. Oftentimes in the realm of personal training, clients and prospective clients will come in and say, "I am...
m3performwell
Mar 33 min read
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Recipe of the week: "Italian penicillin"
Italian pastina soup Man, oh MAN this has been a tough flu/common illness season, especially for our clients and their kids! Although...
m3performwell
Feb 252 min read
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Coach's story: an intro to Josh Lohmeier
Left; Coach Josh Lohmeier My name is Josh, and I am proud to be a fitness professional on M3’s roster. My love of exercise began early...
m3performwell
Feb 233 min read
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Recipe(s) of the week: vegetable prep
Let's be honest... we "like" vegetables because they're good for us; we need the fiber and the micronutrients they provide. We like ...
m3performwell
Feb 163 min read
32 views
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I cried this week…
For the first time, since beginning the process of learning about opening a gym through being open nearly 2 months, I cried this week....
m3performwell
Feb 82 min read
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Recipe of the week: Higher Protein Avocado Toast
This recipe is more of a modification to a classic breakfast/brunch item: avocado toast. If you don't like avocado, this one may not be...
m3performwell
Feb 31 min read
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Should my personal trainer be certified?
M3 Staff Certifications (two more on the way!) Since the COVID-19 pandemic (and all of its resulting business closures), it’s become more...
m3performwell
Jan 262 min read
54 views
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Recipe of the week: Sweet Potato Chili
The Pioneer Woman: Sweet Potato Chili WOW--it is COLD here in Wisconsin. Any time the weather gets into "hell no" temperatures, I want...
m3performwell
Jan 212 min read
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An Intro to M3's Owner: Margo Mashinter
"Health and fitness" were not always my every-day; hell, they weren't in any part of my day for the first 15 years of my life. I was...
m3performwell
Jan 145 min read
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Fuel Your Performance: Nutrition Coaching at M3 Performance + Wellness
Are you looking to take your wellness to the next level and achieve your performance goals? Look no further than M3 Performance +...
m3performwell
Oct 10, 20242 min read
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