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Pepper Steak

Sara Sutherland • March 10, 2023

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In 2019, Sara started Atlas Consulting to help small businesses with marketing, sales and online presence through social media, branding and websites.

Using her formal education and corporate career experience in sales and marketing, paired with a Master's in Business Administration, she is happy to help small businesses grow!

Learn more at www.atlaseconomics.com

In November 2023, SNACKOLOGY opened its doors to bring a fun new snacking experience to downtown Aurora. Serving up custom mixes of small-batch gourmet flavors that feature a rotating selection of 20+ flavors at a time, you will find something to satisfy any craving. Pair with specialty hard scoop ice cream flavors served in a cup or cone with hypercolor spoons. It's a snacking experience guaranteed to be delightful!

Learn more at www.snackology.shop

In 2012, Sara Sutherland Fitness was established. A life long learner and believer in health, wellness and general levels of fitness, Sara earned her first credential as a Certified Personal Trainer and spent years as a transformation coach in Kansas City through one-on-one training sessions. Since then, she has evolved into offering in-person workshops and online training services.

Learn more at sarasutherland.com and livethesummit.us

Nacho Fitness Coach—your go-to podcast for all things fitness, presented with a dash of humor and a side of cheap wine and tacos! Hosted by the dynamic duo Sara and co-host Caleigh, this podcast aims to make sense of the overwhelming fitness culture by discussing, debunking, agreeing, and sometimes disagreeing on various topics.

Learn more at www.nachofitnesscoach.com

Strength and Sport is the next evolution of sports performance in Central Nebraska. With a focus on long-term athletic development, Sara brings 13 years of training experience and pulls from over 35 different certifications to deliver world-class training programs to the area.

Partnering with other local individuals, this knowledgable team pull together a unique perspective with one goal... improving the movement quality and strength of youth while also building the next generation of leaders.

Learn more at strengthandsport.com and gettheperformanceedge.com

Thank you for supporting our businesses!

Dane, Sara, Elle, Gavin, Ty and Ava Sutherland

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Is Everything You Believe About Fitness Complete BS?

Fitness is full of rules that sound official but don't hold up: lifting weights makes you bulky, cardio is required to lose weight, a workout doesn't count unless you're sore for days after. None of it's true, and this episode runs through why.The conversation also gets into the stuff that actually works: a meal plan that skips recipes entirely (pick one protein, one carb, one fat, one veggie, done), a 28 day challenge built around one small habit at a time, and workouts that only take 10 minutes but still count.This is basically the audio version of the No BS Fitness Survival Guide, available now at nachofitnesscoach.com. Minus the influencer noise and the conflicting advice, sometimes the simple answer really is the right one.Connect with us on social media!Instagram | TikTok | Threads | Youtube | Facebook | X (Twitter) | WebsiteThis podcast offers health, fitness, and nutritional information and is designed for educational and entertainment purposes only. You should not rely on this

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Vibration plates are supposedly good for everything: better balance, more energy, magically draining your lymphatic system, you name it. This week Sara pulls the actual research, and it turns out to be a lot less witchcraft and a lot more "decent bonus tool if you're not expecting a miracle."Vibration plates can wake up stabilizing muscles, get blood moving, and modestly support balance, coordination, and bone density, especially useful for older adults working on fall prevention or anyone easing back into movement after an injury. What they won't do is burn real fat or build real muscle on their own. Ten minutes of shaking isn't a substitute for actually lifting something heavy.Caleigh and Sara put one through its paces at different speeds and stances, with some questionable life choices along the way, and land somewhere between "actually kind of fun" and "would not buy this." If you've been wondering whether it's worth the hype or just an expensive way t

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There's been a lot of "wait...is that Sara?" happening all summer, and it's time to actually address it. She's been on peptides — tirzepatide, specifically — and after years of preaching no magic pill, she's owning up to finding one that actually worked for her.The full stack gets laid out: the weight loss piece, a glow blend for her skin, and NAD+ for energy she calls the real MVP of the bunch. Getting there wasn't a shortcut from day one, either — months of doing everything "right" with nothing to show for it came first, followed by a hard look at what else was actually left to try.It's not a cheat code and it's not framed as one — foundation habits still matter, maybe more than ever once the peptides are in the mix. This one gets into the real cost-benefit of trying something new, the gray-market horror stories that make it worth being careful, and why "what's the cost of feeling fat" might be the only permission slip anyone need

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Nacho Throwback: Muscle Soreness

That day-after-leg-day moment where sitting down requires a strategy? Yeah, this one's about that. Muscle soreness is one of those things everyone deals with but nobody actually understands — is it good, is it bad, did something tear, or is the body just being dramatic about it.Turns out the whole "no pain, no gain" thing has been debunked — you don't need to be limping around for three days to know a workout worked. Delayed onset muscle soreness (DOMS) comes from tiny tears in the muscle fibers, not lactic acid buildup like everyone learned back in the day, and it usually peaks one to three days after a workout. The fix isn't ibuprofen either — that's actually been proven not to help. It's water, protein, sleep, and just moving instead of parking it on the couch for three days.There's also a real difference between "I'm sore" and "I'm hurt," and knowing which one is happening matters more than people think. This one's a fan favorite from

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