5 Healthy Coffee Tips

Linette Teerlink • April 7, 2025

Hot bean water, or coffee as most Americans call it, is the universal morning beverage. Whether you like your morning brew iced or piping hot, many of us enjoy it with an unhealthy amount of processed flavor enhancers. You could even say, many of us enjoy our creamer with a dash of coffee. Although it may taste sweet, this morning choice adds unwanted calories and sugars to your day. Ultimately, this takes away from the whole point of coffee. You may notice a couple hours after your first cup, you feel sluggish and less productive. Like a kid on Halloween after they smash 2 pounds of Twix bars. One minute you really feel like Superman and are convinced it’s not just a costume, then you find yourself wondering if someone slipped some kryptonite into that candy since you can’t keep your eyes open. Check out these 5 Healthy Coffee Tips that will help clean up that hot bean water routine!

1. Say Yes To Cinnamon

This is a simple one that many people don’t know about. Add a dash of cinnamon to your coffee grounds and let the hot water brew over it. Or, if you use a Keurig, you can simply add a dash of cinnamon to your cup. This tastes like the Cinnamon Dolce Latte you get from Starbucks but is WAY healthier. This drink comes in at about 5 calories whereas the Starbucks drink will set you back a whopping 340 calories… 164 of those calories coming from the 41 grams of sugar. Cinnamon itself has an abundance of health benefits such as helping to combat inflammation and regulate blood sugar. For this great taste without the sugar crash, say yes to cinnamon in the morning.

A wooden spoon filled with cinnamon powder next to a pile of cinnamon sticks.
2. Say No To The Dairy

Cutting some dairy out of your diet is always a good idea for a few reasons. Most dairy products contain some form of sugar such as lactose. We want to cut back on the sugar to help regulate those insulin levels and reduce inflammation. In addition to helping regulate blood sugar, most dairy products contain a lot of fat and although fat itself isn’t bad, it is calorically dense. For those of you who are trying to shed a few pounds, we want to limit that calorie intake. Instead of milk or creamer, try using UNSWEETENED almond or soy milk. It has less sugar and less calories per serving but will still give you that creamy taste your little heart desires.

A glass of almond milk is sitting on a wooden table next to a blender.

“The nectar of the nut gods”

3. Caffeine Alternatives

Let’s face it, most of us are in the coffee game because we love that caffeinated kick in the rear end. If you’d rather lick the bottom of a shoe than drink sugarless coffee, try brewed cacao or tea with a shot of espresso. Chai tea (not chai latte) is very earthy and flavorful, and with an added shot of espresso or two, you will be jittering in no time. The great part about tea is it has no calories and a shot of espresso has about 3 calories. So you are looking at getting that flavorful caffeine fix for 3 calories. You’re welcome.

A box of twinings chai tea contains 20 individually wrapped tea bags

“Twinings is winnings”

4. Go For The Organic Beans

Coffee is the most heavily sprayed crop in the world when it comes to pesticides. You don’t want to be consuming all those nasty chemicals if you don’t have to. Need I say more? On top of avoiding those harsh chemicals, organic and fresh beans just taste better. If you consider yourself a coffee connoisseur, then you know how important the quality of the bean is. Flavor, brewability, caffeine content, and aroma are all improved with a higher quality organic bean.

A bowl of coffee beans with a green leaf on top.

“In the morning… we own you… MWAHAHA”

5. Flavor It Yourself

There are a ton of healthier ways to add flavor to your coffee. You are not a slave to the mass-produced sweeteners pushed by the billion dollar corporations. One of my favorite drinks is a fresh brewed cup of coffee with a tablespoon of unsweetened cocoa powder and 3-4 drops of peppermint oil. Cocoa is a known anti-inflammatory and peppermint oil can help soothe digestive issues. The cocoa powder has about 12 calories per tablespoon and peppermint oil has 2 calories per tablespoon. You can have your own healthy chocolate peppermint coffee drink for under 20 calories, or, you can go to Starbucks and get their Peppermint Hot Chocolate for 470 calories. Go ahead and experiment with different healthy combinations and just don’t forget to flavor it yourself.

A cup of coffee with whipped cream and caramel on top

“You can have 1 of me or 24 of the healthy version 😊”


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Is Your Smarphone Helping or Hurting Your Fitness: Here's what you should know

By Linette Teerlink • April 7, 2025
We’ve all seen it—the person checking texts between sets, pulling up YouTube videos to show a gym buddy, or answering a call while sitting on a bench. Maybe you’ve done it too (no judgment!). Smartphones are basically our third hand at this point, and while they can be a powerful tool in fitness, they can also be a major roadblock to progress—especially if you’re using them during your workouts. A recent review by researchers at Nicolaus Copernicus University in Poland looked closely at this issue and found some fascinating (and frankly, validating) insights on how phones impact performance in the gym. At Progressive Athletics , we’ve got our own perspective too, and while we agree that smartphones can be useful, we strongly believe that workouts are best spent unplugged, for reasons you may be surprised by. Let’s dive into what the science says and how it aligns with our approach.
A group of people are toasting with wine glasses.

Rethinking Drinking

By Linette Teerlink • April 7, 2025
Alcohol is one of those substances that can have both positive and negative effects on the body, with the latter manifesting much more often. Yes, getting drunk can make you feel good for a couple of hours, but there are many things going on in the backend, which you simply can’t feel until it’s too late. In this article, we’re going to give you insight on drinking, how much is too much, what the word “moderation” means, and even, when drinking in moderation can also be bad.
A woman is sitting in a hospital bed while a doctor looks on.

[WIP?]If this is missing from your workout, it could cost you 30K

By Linette Teerlink • April 7, 2025
Are you investing time and money in your fitness routine but leaving out a crucial component? You might as well be throwing money down the toilet. Neglecting balance training not only undermines your efforts but also puts you at risk of costly falls and injuries. As you age, the stakes become even higher, with balance naturally declining unless specifically trained. Let's explore the financial toll of falls, the importance of balance training, and how Progressive Athletics can help you achieve true fitness. The Financial Toll of Falls Falls aren't just accidents—they're expensive. According to the Centers for Disease Control and Prevention (CDC), falls are the leading cause of fatal and nonfatal injuries among older adults, resulting in over $50 billion in annual costs. The average hospital cost for a fall injury exceeds $30,000, and the financial burden extends to rehabilitation, long-term care, and lost wages. Neglecting balance training is like inviting financial disaster into your life. Balance: Use It or Lose It Balance is a skill that deteriorates with age unless actively maintained. As we get older, changes in muscle strength, joint flexibility, and sensory perception can compromise our balance and increase the risk of falls. Simply put, if you're not training your balance, you're allowing it to decline. But it doesn't have to be this way. My Journey: Finding Balance in My Early 40s In my early 40s, I was passionate about fitness but lacked a comprehensive understanding of what it truly entailed. I relied on running and cycling for my workouts, unaware of the critical role that balance played in overall fitness. It wasn't until I became a fitness trainer that I realized the importance of balance training. At Progressive Athletics, we prioritize balance as a standard part of our workouts, incorporating exercises like single-leg single-arm overhead presses, split squat halos, and straight-leg single-leg holds to challenge stability and coordination. Progressive Athletics: Balancing Fitness and Health At Progressive Athletics, we believe in taking a holistic approach to fitness, addressing strength, power, and balance in every workout. Our proven process starts with assessing your movement patterns, developing your skills through personalized training sessions, and progressing to semi-private training with a focus on balance and stability. Whether you're a beginner or an experienced athlete, our team of trainers is here to guide you on your journey to better health and fitness. Take the Next Step Towards True Fitness Don't let balance training be an afterthought in your fitness routine. Contact Progressive Athletics today to learn more about our programs and how we can help you achieve your goals. With our comprehensive approach to fitness, you can build strength, power, and balance while safeguarding your financial and physical well-being. Don't wait any longer—invest in your health with Progressive Athletics.
A woman is doing sit ups on a mat in a gym.

4 People Who Can Keep You Motivated On Your Fitness Journey

By Linette Teerlink • April 7, 2025
When it comes to fitness, we all struggle with motivation from time to time. We start off super pumped about our goals, and when that initial excitement wears off, we're left wondering where it went. Sometimes when we are struggling to recapture that same motivation, it helps to borrow motivation from someone else. Over the past decade, I've been obsessed with motivational speakers. I think they provide a true service to the world in helping people feel inspired in an effort to reach their life goals. They provide a mentorship that is easily accessible via audiobook or youtube. Below are my top 4 Motivational Speakers that I recommend to those who could use a little kick in the pants. 
A woman with a backpack is walking up a rocky path in the mountains.

3 Strategies To Take Ownership Of Your Health

By Linette Teerlink • April 7, 2025
There's no way around it. If you want to truly get into amazing shape, you will need to take complete ownership of your health. You will have to say goodbye to the days of blaming your busy schedule for missing workouts and pointing the finger at your willpower for not being able to resist that second piece of cake. Because at the end of the day, your schedule and your willpower aren't the ones that suffer, it's only you. And because it's only you that suffers the consequences, it needs to be you that carries out the actions required to avoid the suffering. Below are (3) common examples you may be familiar with when it comes to avoiding ownership and how you can avoid them in the future.
A group of people are doing exercises with resistance bands in a gym.

5 Things To Look For When Hiring A Personal Trainer

By Linette Teerlink • April 7, 2025
As the fitness industry continues to expand, so do the number of fitness enthusiasts looking to make their career a part of it. This can be a good thing and a bad thing. It’s great that there are so many individuals who want to share their passion for fitness with the world, but because the personal training industry is so new, the requirements to become a trainer are low. In fact, in some states, there are no requirements. With this in mind, it’s important to know what to look for when you want to begin working with a personal trainer.  In no particular order, here are the 5 things you must consider when hiring a personal trainer.
A woman is lifting dumbbells in a gym.

The 3 Types Of Gyms | Which Is Best For You?

By Linette Teerlink • April 7, 2025
“There’s always the right tool for the job.” That saying rings true in so many different aspects of life. And fitness is no different. Believe it or not, there are different types of gyms that are better suited for you based on what your goals are and what type of personality you have. This list doesn’t include every single one of them, but it does include the most popular types of gyms that most people have access to. I’ve compiled this list based on 15 years of workout experience with half of those occurring as a certified personal trainer. As a quick note before we get into this, I’ve compiled a list of gyms in the Columbia area since that is where we are located so if you are reading this in a different city, many of the smaller gyms may not have locations near you. There should be similar alternatives though. So without further ado… let’s get into it.
A woman is lifting a dumbbell over her head in a gym.

2 Steps To Stop Getting Frustrated With Your Fitness Results

By Linette Teerlink • April 7, 2025
Have you ever been frustrated with your progress, or lack thereof? Have you ever started working out and eating well only to be let down a few weeks later when you hop on the scale and nothings changed? What if I told you that the reason you are frustrated has absolutely nothing to do with the number you see on the scale or the clothes that don't fit you the way you'd like, but it has everything to do with your "self-image" I stumbled across this extremely interesting article the other day that explained the idea of self-image and why we view ourselves the way we do. Long story short, self-image is both a conscious and subconscious way of seeing ourselves and we form this self-image through interaction with outside sources. It could be friends, family, social media, or anything external that isn't you. What this means is that we are constantly assessing our worth based on external sources. Tell me if any of the 3 examples below sound familiar:
A man with a backpack is standing at a fork in the road in the woods.

The Choice We All Must Make To Get Fit

By Linette Teerlink • April 7, 2025
We all have a little voice in our head that gets louder when we don't want to do something. "Nah, I'll just work out tomorrow, I need a day off anyway." "I'll just grab takeout on the way home, I ate well all day anyways." Sound familiar? Whenever we are faced with a decision of doing something we know we should do, we often take the easy way out. Eric Thomas, one of my favorite motivational speakers, once said: "Don't make a habit out of choosing what feels good, over what's actually good for you." I think this quote perfectly encapsulates the feelings we all experience when trying to get in shape. We know that we should be exercising and eating healthy. But sitting on the couch after a long day of work and ordering pizza is soooooo much easier. But to Eric's point. Just because it's easier and feels good doesn't mean it is actually good for us. In fact, I would argue that many things in life that provide instant gratification aren't nearly as good for us as things that provide true happiness in the long run. And most of us know this. It's why we put in the work at our jobs and go 110% with our kids. Even though it is more difficult in the short term, we know it is better in the long run. But for a lot of us, our health gets a pass. Stop doing that. Stop giving your health a pass when it comes to exercising and eating well. Because as the saying goes. "The man with his health has 1000 wishes, the man without it only has 1." -Someone Smart Without your health, you can't do all of those other important things like spend time with family and do your job well. Your health is the foundation for everything else in your life. So here's my challenge to you: Next time you hear that little voice in your head telling you to skip your workout or binge on that tub of ice cream do not ignore it. Instead, say back to that voice, "I'm going to do it anyway." Take the power away from your lazy side and feed the strong side of you that chooses what's actually good for you, over what feels good.
A couple of people are running on a green brick wall.

How You Answer This Question Determines Your Fitness Success

By Linette Teerlink • April 7, 2025
Sometimes when we are in the midst of a situation, we have a difficult time observing that situation objectively. Because in the present moment we are typically being hit with certain emotions that can knock us off of our logical "horse". Today I want to challenge you to something that will be extremely beneficial for you, especially during tumultuous times. Take a minute, close your eyes, and imagine yourself 20 years from now, sitting with your grandchildren, telling them the story of how you got healthy and fit. Really get detailed with it... Don't skimp over anything... It will feel awkward at first, but that's okay. It only feels awkward because you haven't done it before, kinda like the first time you did a kettlebell swing. But I digress. Once you are in the zone tell the story out loud. How does the story go? And more specifically, how does the story go during the years 2020 - 2024? Did the coronavirus/that new job/the economy set you back? Or did you use it as an opportunity to learn and improvise through adversity? When you are telling your grand kids about how you responded to your trials, will you teach them that it's okay to give up when the situation gets difficult? Or will you teach them not to give up no matter how difficult the situation is? Will your story teach them that you were kinda soft and put up the white flag with little resistance? Or will your story show them how to be tough and push through tough times? The beautiful part about this exercise, is you are in control of the story you tell. Because that story is your life, and you can live it exactly how you want. We can't control what happens to us, but we can control how we respond, and it is in those moments of response that we decide and determine who we truly are. Who will you be when this is all said and done?
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