Welcome TO THRV HomeBASE

The supplements you order are going to depend on your unique nutritional gaps, current health status and future physique and performance goals. While there are a few supplements we recommend to a majority of clients: creatine, protein powder, magnesium, and electrolytes. We lead with diet first always and once we begin to nail down your nutrition, we can start to add in supplements to the blank spaces.

Short answer: no. 30 minutes is not a magic window of opportunity that if you miss it, you miss out on strength gains. The big takeaway is ensuring you’re getting in enough protein at the END of the day.

Long answer: while 30 minutes isn’t the golden rule, a good rule of thumb is not to wait longer than 2hrs post workout to get in adequate carbs and protein to replenish your depleted glycogen stores that you tapped into for energy during your training.

Waiting long hours to eat post workout may poorly impact digestion, mood, muscle recovery, sleep, energy and blood sugar.

So, no — you definitely don’t need to chug a protein shake as soon as you put your dumbbells away … and yes, it’s in your best interest to eat something within 1-3 hrs to manage bio feedback.

Start light! You don’t have to be a hero in your first few workouts. A huge part of this journey is trial and error, testing out what works and what doesn’t. We reccommend looking for a weight that feels moderate and you can complete all programmed reps with, leaving the last 2 - 3 reps feeling pretty challenging. Keep in mind, your threshold for discomfort and what “challenging” weight feels like will increase over time.

As much as you like! Your coach (Kelly + Cole) are available 24/7 via chat to answer questions, calm any nerves or act as a sounding board or confidant. The number one tip we share with all new clients: don’t wait to reach out! Your coach absolutely wants to hear your wins and … they also want to hear about your struggles. Don’t hold back on us.