Melissa Vogel is a fitness expert with more than 20 years of experience in the health and wellness industry. She is a fitness trainer, host of the Bomb Life Podcast, keynote speaker, model, actress, a second-degree black belt in Taekwondo, and mother of three daughters. Photo provided by Melissa Vogel.
By Melissa Vogel
Health and Fitness Columnist, Canyon Lake Insider
One of the things I love most about Canyon Lake is watching our community grow. New businesses, new energy, and more places we can actually enjoy right here without having to leave town. With exciting additions popping up at the Canyon Lake Towne Center, it’s becoming even easier to hop on a golf cart, meet friends, and support local small businesses.
One of the newest spots people are buzzing about is The Sipz Bar. Ice cream, smoothies, slushies, and baked goods made with sourdough? That’s a win for convenience and community. And listen, I’m all for enjoying it, but I also know a lot of us have big goals in 2026. We want to feel strong. We want to build muscle. We want to stay healthy. And we definitely don’t want to undo our progress every time a sweet treat sounds good.
So the real question becomes: How do you enjoy the treats without falling off your grind?
Here’s the truth. You don’t need to cut sugar out of your life to get results. You just need to be smart about timing.
One option is enjoying your sweet treat before a workout and then training within about 60 minutes. When you eat carbohydrates, your body breaks them down into glucose, which becomes fuel. If you lift shortly after, that sugar gets used as energy instead of being stored. Translation: better workouts, more strength, and less guilt.
But here’s my favorite strategy, and honestly, the most effective for body composition. After a tough lift, especially a leg day or a full-on booty workout, your muscles are depleted of glycogen. Glycogen is the stored form of carbohydrates inside your muscles, and it’s essential for recovery and growth. When you eat carbs after training, your body prioritizes refilling those muscle stores. That sweet treat? It helps replenish glycogen, supports recovery, and fuels muscle repair — especially when paired with protein.
Yes, that means your post-leg-day treat can actually support your gains. Booty science.
This approach allows you to enjoy what Canyon Lake has to offer and stay aligned with your goals. You’re not “cheating,” you’re fueling strategically. That’s the difference between spinning your wheels and building real momentum.
The good news is that you don’t have to choose between enjoying life and reaching your fitness goals; you can do both. Support local. Enjoy the treats. Lift heavy. Walk daily. Be consistent. And let your strategy work for you.
That’s how you stay on your grind—Canyon Lake style.
Melissa Vogel is a fitness expert with more than 20 years of experience in the health and wellness industry. She is a fitness trainer, host of the Bomb Life Podcast, keynote speaker, model, actress, a second-degree black belt in Taekwondo, and mother of three daughters. For more information, visit https://www.itsmelissavogelfitness.com.
