The Train Station

You’ve heard of biohacking, but have you tried sleep maxxing? 💤

Sleepmaxxing is all about upgrading your rest to feel sharper, stronger, and more energised every day.
Sleepmaxxing focuses on optimizing sleep for better well-being.

It’s not just about getting eight hours.
It’s about making those hours restorative through a better sleep schedule, quality bedding, or effective wind-down routines.

😴Ways to Sleepmaxx Like a Pro:

Curate Your Sleep Environment:
• Keep your bedroom calm, dark, and quiet.
Blackout curtains and white noise machines? Essential.

Master the Wind-Down Routine:
• Try a sleep meditation or deep breathing exercise to ease stress and prep your body for rest.

Fine-Tune Your Sleep Schedule:
• Try the 10-3-2-1-0 rule: No caffeine 10 hours before bed, no heavy meals 3 hours before, no work 2 hours before, no screens 1 hour before, and hit snooze zero times.

Optimize Your Nutrition for Sleep:
• Natural supplements like magnesium, L-glycine, chamomile, or L-theanine should be considered to support restful sleep.

Use Smart Sleep Tech:
• Try red-light therapy or a sunrise alarm clock to align your circadian rhythm naturally.

The freshest meal that we could eat on repeat! So satisfying but low calorie and packed with flavor!

Crispy Hoisin Turkey Bowls - makes 3-4 servings

1 lb ground turkey (would also be good with tempeh or tofu crumbles if plant based)
3 cloves minced garlic
1 tbsp minced ginger
1 tbsp fish sauce
2-3 tbsp hoisin sauce (to taste)
Chopped green onion (optional)

Cook the turkey, garlic and ginger until browned.
Add the sauces and let the turkey get crispy, then mix in the green onions.

Other bowl ingredients:
Fresh lime
Mango
Carrots
Cucumber
Bell pepper
Rice noodles or rice
Basil, mint & green onions
Whatever you prefer!

Will definitely be making this again soon! 😋

Mobility Routine #4! This one will feel amazing if you’re feeling stiff throughout your shoulders, back and hips. It involves lots of twisting movements, which really open up and release that tension in your thoracic and lumbar spine!

Try each exercise for 1 minute and repeat for as many rounds as you like- this would be a great wind down routine before bed to get into a more relaxed state. 🛌

1) Palms to shoulders

2) Half Kneeling windmill stretch

3) Hip flexor + diagonal stretch

4) Squat to wide hinge rotation

We’ve been eyeing the viral Miso Ginger Roast recipes all over social media.. then we found this citrus twist and had to try it! 🍊

This Miso Ginger & Orange Chuck Roast is juicy, savory, slightly sweet, and so ridiculously tender! You can serve it over rice or even make tacos with your favorite toppings! It would be delicious paired with avocado, cilantro and a creamy jalapeño sauce! 🌮 🍚

This recipe requires very little prep and cooking time, so it’s perfect for a weekend meal.

Ingredients:

3 ½-4 Pounds Chuck Roast
½ Cup Orange Juice
½ Cup Low Sodium Soy Sauce or coconut aminos
3 Tablespoons White Miso Paste
3 Tablespoons Ginger Paste, or 3 inch k**b, peeled & grated
2 Tablespoons Honey, or maple syrup or brown sugar
4 Cloves Garlic, mashed
1 Teaspoon Ground Black Pepper
1 Teaspoon Red Chili Flakes

Start by preheating your oven to 325°F. Then, prepare the marinade. In a medium bowl, whisk together the orange juice, low-sodium soy sauce, white miso paste, ginger paste (or grated fresh ginger), honey (or maple syrup or brown sugar), mashed garlic, black pepper, and red chili flakes. Whisk until the miso is fully dissolved and the mixture is smooth.

Next, pat the chuck roast dry using paper towels and place it directly into a Dutch oven or any heavy-bottomed oven-safe pot with a lid. Pour the marinade over the roast and use your hands or tongs to flip the meat a few times, making sure it’s fully coated in the marinade.

Once the roast is coated, cover the pot with the lid and transfer it to the oven. Let it cook for 3½ to 4 hours, undisturbed. At the 3½-hour mark, remove the pot from the oven and use two forks to test the meat — it should shred easily. If it still feels tough, return it to the oven for an additional 30 minutes.

When the meat is fall-apart tender, remove the pot from the oven. Use two forks to shred the roast directly in the pot, mixing the meat with the flavorful juices. If you want crispy edges, turn your oven to broil on high. Return the pot to the oven, uncovered, and broil for 3 to 4 minutes. Then, remove the pot from the oven and serve hot.

Mobility Routine #3!

Stretch and release your back, shoulders and hips with these simple but effective moves. Try each one for one minute and repeat if you have time!

1) Elevated Child’s Pose- you can use a bench, chair, sofa, bed etc. Press down through your shoulder blades to release tension in your neck, shoulders and upper back. Add a twist for extra release!

2) Superwoman lifts- release tension in your upper back with this simple exercise

3) Figure 4 Lifts- Slowly lift and lower the top leg, dropping the knee toward the floor, to get a nice stretch in your hips.

4) Pigeon Pose Lifts- alternate sides to release tension in the hips and back!

Try these moves after a busy week!!

Today we said a bittersweet goodbye to a long time client, Megan! She had her last session before starting a new chapter moving to Washington DC!

She started training with Laura back in early 2021, right after graduating college. She was new to lifting weights and intimidated by the gym. Over time, she learned how to lift weights, set and achieved strength goals and excelled with cardio endurance! She even got into running and spin classes on her own and fell in love with meal prepping healthy food each week.
It’s been such an amazing journey watching you grow both in and out of the gym (shout out to her because she just finished her MBA and landed her dream job!
🥹🥰🎉) over the years! We will miss you!!! 🫶🏻💕




❤️

Tiny habits = major impact ☀️

Want to boost your energy, sleep better, speed up your metabolism, and lift your mood? Pick one habit to focus on this week and get ready for a transformation!

Wellness really doesn’t have to be complicated!

A simple, comforting meal packed with protein- perfect for a rainy weekend dinner! 🥘

▫️Bone Broth Smothered Chicken▫️

Ingredients:

3 lbs bone-in, skin-on chicken thighs and/or drumsticks
1 tsp salt
2 tsp paprika
2 tsp onion powder
2 tsp garlic powder
2 tsp dried oregano
1 tsp black pepper
2 tbsp olive oil
½ yellow onion, thinly sliced
6-8 sprigs fresh thyme
2 cups chicken bone broth
2 tbsp arrowroot or cornstarch
Cooked rice (for serving)

Instructions:

Preheat the oven to 350°F.
Place the chicken in a roasting dish and season with salt, paprika, onion powder, garlic powder, oregano, and black pepper. Drizzle with olive oil, then toss until the chicken is evenly coated.

Scatter the sliced onions and fresh thyme over the chicken. Pour the chicken broth into the pan, avoiding pouring it directly over the chicken to keep the seasonings intact.

Cover the dish with aluminum foil and bake for 1 hour 30 minutes.

After the chicken is done roasting, remove it from the oven. Discard the thyme sprigs.

Carefully pour the broth into a separate bowl, reserving as much of the liquid as possible. Set the chicken aside.

Increase the oven temperature to Low Broil.
In a small bowl, whisk together ¼ cup of the chicken drippings and the arrowroot (or cornstarch) until smooth. Add this slurry back to the bowl of remaining chicken drippings and whisk until combined.
Pour the thickened gravy over the chicken, tossing to coat evenly.

Return the chicken to the oven, uncovered, for another 15-20 minutes, basting with the gravy every 5 minutes (optional) until the chicken is golden brown and the gravy has thickened.

Serve the roasted chicken over a bed of rice. Enjoy!