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Monday 5am - 6pm Tuesday 5am - 6pm Wednesday 5am - 6pm Thursday 5am - 6pm Friday 5am - 6pm Saturday 5am - 6pm Sunday 5am - 6pm

Fit Studio

Let's get fit! https://nutritionreport.fitstudiova.com

Fit Studio was created to address a widespread problem with traditional gym memberships...and you've heard us talk about it already...we just know a one-size-fits-all approach to individual fitness isn't going to work.

09/09/2026

Walk-Away Chicken…

Do I have your attention yet!? :-)

You don’t have to babysit the chicken while it’s cooking… and it comes out juicy and succulent!

🧑🍳Walk-Away Chicken
(Serves 2)

- 2 boneless, skinless chicken breasts (about 6 oz/170 g each)
- 1 tsp olive oil or butter
- Salt and pepper to taste

Pound chicken breasts to an even thickness, about ½- to ¾-inch (1.25- to 2-cm) thick.
Season both sides with salt and pepper. Heat a skillet over medium-high heat. Add oil or butter and swirl to coat.

Lower heat to medium and add chicken. Cook undisturbed for 1 minute. Flip, reduce heat to low, and cover with a tight-fitting lid. Set a timer for 10 minutes. Do not lift the lid!

After 10 minutes, turn off the heat. Leave covered for another 10 minutes. Check that the internal temperature has reached 165°F/74ºC. Rest 2 to 3 minutes, then slice.

Flavor tip: Finish with lemon juice, fresh herbs, or your favorite sauce after cooking.
Macros per serving: Calories: 185 | Protein: 35g | Fat: 4g | Carbs: 0g

Want more no-fail methods for juicy, flavorful chicken?

We just published our free Chicken Breast Cheat Sheet. It includes three of the best chicken prep methods, plus meal prep tips to make your week so much easier. You can get it right now by clicking the link in the comment!

09/07/2026

Today we celebrate Labor Day, a day to honor the workers, builders, and everyday people whose hard work and dedication shaped this country.

Whether you're taking a well-earned day off or squeezing in one last summer celebration with friends, we hope it's a good one.

Happy Labor Day!

09/03/2026

The #1 rule of juicy chicken?

Stop relying on the clock. 👀

I put that + 3 no-fail cooking methods into one FREE cheat sheet.

👉 Click the link in the comment to download

09/01/2026

It's not just what you eat. It's when.

Research on chrononutrition shows that eating the same calories later in the day, especially at night, can result in lower calorie burn, increased fat storage, and reduced insulin sensitivity compared to eating earlier.

Your metabolism has a daily cycle, and when you work with it, you give your body a real advantage.

👉 3 ways to start today:
✅ Eat a real breakfast that includes all the food groups
✅ Don't let lunch be an afterthought — your metabolism is still strong at this time of day
✅ Keep evening meals lighter when you can

Want more strategies and tips for busy individuals working on getting fitter?

Join our newsletter, where we take a deeper dive into topics just like this. You can sign up by clicking the link in the comment.

08/31/2026

Your weekly grocery run plays a huge role in reaching your gut health goals.

Get it right and healthy eating almost takes care of itself.

Here's a simple strategy that makes it work FOR you:
✔️ Eat before you go so hunger doesn't make your decisions for you.
✔️ Go in with a list and stick with it.
✔️ Shop the same store every time.
✔️ Scan labels quickly for protein, fiber, and sugar.
✔️ Make it a game and see how fast you can get in and out.
✔️ Buy ingredients, not products.

A little planning goes a long way.

📌 Save this for your next grocery run!

👉 Follow for more simple strategies for busy individuals who are working on gut health and hormone balance.

08/27/2026

🔥 FREE Belly Fat Buster Plan!

Trying to figure out what actually makes a difference when it comes to stubborn belly fat?

This free guide walks you through four key areas that can support your progress—from nutrition and strength training to sleep and stress.

👉 Click the link in the comment and get your free copy.

08/24/2026

You know those nights when cooking is the last thing you want to do?

This is the recipe we make for those nights.

It's easy, packed with protein, and the leftovers make lunch a no-brainer.

🍲 Chicken and White Bean Stew
Serves 4

2 Tbsp olive oil
1 yellow onion, finely chopped
5 garlic cloves, smashed and peeled
1 tsp dried thyme
Red pepper flakes to taste
Salt and black pepper to taste
1 lb (450g) boneless, skinless chicken breasts
4 cups (960ml) chicken broth
2 (15oz / 425g) cans cannellini beans, drained
1 bunch kale, escarole, or another dark leafy green, stems removed and leaves coarsely chopped

1️⃣ Heat olive oil over medium heat. Add onion, garlic, thyme, and red pepper flakes. Season with salt and pepper. Cook, stirring often, until softened and golden, 8 to 10 minutes.
2️⃣ Add chicken, broth, and white beans. Bring to a simmer, then reduce heat to low, cover, and simmer until chicken is cooked through (165°F / 74°C), 10 to 14 minutes.
3️⃣ Transfer chicken to a bowl. Smash some beans against the side of the pot to thicken the broth. Stir in the greens and simmer uncovered while you shred the chicken.
4️⃣ Shred chicken with two forks. Stir back into the stew and season to taste.

Macros per serving: Calories: 435 | Protein: 43g | Carbs: 45g | Fiber: 10.5g | Fat: 9g

If you make it, we'd love to hear what you think!

📸 Tag us so we can see your version.

👉 Follow for more recipes that help busy individuals eat healthier without living in the kitchen.

08/20/2026

If you've been feeling off lately and can't figure out why, your body might be trying to tell you something.

Chronic stress, even the low-grade, everyday kind, can show up in ways that have nothing to do with feeling "stressed out."

It can affect your sleep, weight, cravings, and mood in ways that feel random but are actually connected.

When you start addressing the ROOT CAUSE instead of just pushing harder, things can start to shift.

Ready to stop feeling like this?

Our 6-Week Faster Burn Challenge was designed for busy individuals ready to take control of their energy again.

👉 Click the link in the comment for more details.

08/18/2026

🔥 FREE Belly Fat Buster Plan!

Not sure where to start when it comes to reducing stubborn belly fat?

This free guide breaks it down into four simple, realistic habits you can begin building today to support healthy fat loss.

👉 Click the link in the comment to get your free copy.

Address

1819 Electric Road Suite E
Roanoke, VA
24018

Opening Hours

Monday	5am - 6pm
Tuesday	5am - 6pm
Wednesday	5am - 6pm
Thursday	5am - 6pm
Friday	5am - 6pm
Saturday	5am - 6pm
Sunday	5am - 6pm

Website

http://www.fitstudiova.com/

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