https://www.dahliafitness.com/blog-1 daily 0.75 2026-04-10 https://www.dahliafitness.com/blog-1/supplements-simplified-back-to-basics monthly 0.5 2026-04-10 https://images.squarespace-cdn.com/content/v1/679e8c586351933b41f24e5a/1775794178107-APXUX06BNH735KDEJV0Z/unsplash-image-KQBX7YTcGuc.jpg Blog - Supplements Simplified: Back to Basics - Multivitamin Opened bottle of gummy vitamins next to sliced orange and lime on a table https://images.squarespace-cdn.com/content/v1/679e8c586351933b41f24e5a/1775795031002-V3SLATNCQJFTJ0DMEB0W/unsplash-image-xQsheNUMyx0.jpg Blog - Supplements Simplified: Back to Basics - Whey Protein No matter what your fitness goals are, getting in enough protein daily is essential to building muscle. If you exercise and/or eat in a caloric deficit without eating enough protein, you’ll lose muscle mass, which is not ideal for long-term health. When people describe wanting to look “toned”, that often includes building muscle and losing fat. Staying active and building muscle is the most important gift you can give your body! Having muscle improves strength, balance, coordination, and helps protect neurological health, preventing falls and dementia in old age. Protein also helps keep you feeling satiated throughout the day, making it easier to naturally stay in a caloric deficit and adhere to a nutrition program. Whey protein shakes can be tasty, satisfy that sweet tooth, and give an extra protein boost when adding an extra high-protein meal might not be feasible in your schedule. https://images.squarespace-cdn.com/content/v1/679e8c586351933b41f24e5a/1775794742579-KNOHMZMK4V67SUJG91LX/unsplash-image-5NJme42ptMw.jpg Blog - Supplements Simplified: Back to Basics - Creatine Container of creatine monohydrate with strawberries and red background https://www.dahliafitness.com/blog-1/the-quiet-side-of-growth-why-transformation-often-feels-lonely monthly 0.5 2026-03-16 https://images.squarespace-cdn.com/content/v1/679e8c586351933b41f24e5a/34519034-26e7-4530-8232-5fcf79d9cbaf/unsplash-image-yXnC5jA55ZQ.jpg Blog - The Quiet Side of Growth: Why Transformation Often Feels Lonely - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/679e8c586351933b41f24e5a/1772771824794-WD0HU7TIO0ZHJZ6U3G09/unsplash-image-z1d-LP8sjuI.jpg Blog - The Quiet Side of Growth: Why Transformation Often Feels Lonely - Putting yourself out there with this loss fresh may feel difficult. So I invite you to identify and sit with those feelings, but not for too long. If you are someone that tends to ruminate (like me), give yourself a timeline. Allow yourself to dive deep into this phase of loneliness - journal, make art, cry - but only for a specific amount of time. Then in a few weeks, take that leap - join that group, take that class, and most importantly, say hello to someone new. You may have just found the gym partner you hoped for or the person that chooses healthy restaurants. You may have found someone also looking for a friend that’s on a similar path as you. Sign with a potted plant - “Difficult roads lead to beautiful destinations.” https://www.dahliafitness.com/blog-1/from-seed-to-strength monthly 0.5 2026-02-26 https://images.squarespace-cdn.com/content/v1/679e8c586351933b41f24e5a/1772127021218-L5466LGZX8440AIB7WOO/unsplash-image-GjQ9mpJg4OQ.jpg Blog - From Seed to Strength - Make it stand out A field of orange dahlia flowers. 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