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Learn about the latest scientific research and get a closer look into how we implement evidence based practices through a practical coaching lens.

Sleep and Your Health Goals

Sleep and Your Health Goals

Sleep impacts our weight, appetite, our ability to focus and make choices, as well as our overall physical and mental health. At Team LoCoFit, sleep is something we take into consideration in each week of checking in with clients because of its significant impact and interplay on nutrition and training.

Tracking 101

Tracking 101

Within the last decade the practice of tracking macros has been on the rise, and for good reason. Tracking allows the dieter to get relatively precise with the makeup of their diet while experiencing more food flexibility than a rigid diet or meal plan. In this article we’ll break down the what, why, and how of tracking.

The Benefits of Cardiovascular Training

The Benefits of Cardiovascular Training

Oh cardio… many of us have a love hate relationship with it. You feel great after doing it, but often dread getting in your session. Some may have a completely negative view of cardio and want to avoid it at all costs, while others may overdo cardio for the sake of fat loss. In this article, I’m going to break down some of the benefits of cardiovascular training and how you can implement it based on your specific goals.

Rigid versus Flexible Dieting

Rigid versus Flexible Dieting

Without context, it’s pretty easy to think that this alone is evidence that diets in general “DoN’t wOrK” for long term weight maintenance. This isn’t the case, though; we have plenty of evidence suggesting that diets do work. The difference, however, is in the approach.

Hunger

Hunger

When it comes to optimizing your nutrition, it’s tough to leave hunger out of the equation. In this article, we’ll go over distinguishing physiological hunger from psychological hunger, why you might often find yourself hungry, and managing hunger in a fat loss phase.

Why you need Vitamin D

Why you need Vitamin D

You’ve likely heard of vitamin D being important for your body and that many of us are at risk of being deficient. But why is it important and how does it work in our bodies? In this article, I dive into the science of vitamin D and why it’s so critical for your health.

Don’t Isolate Yourself

Don’t Isolate Yourself

To be honest, there is validity to making radical changes in your life in pursuit of your health. Some of these specific changes, like saying no to certain friends and friend groups, might be the best thing you do for your physical and mental health, and overall wellbeing. But as a long term strategy, isolating yourself forever won’t help you reach your goals successfully…

Don’t Skip Your Check In

Don’t Skip Your Check In

Most people who have had a coach or a plan to follow have slipped up somewhere along the way or had some sort of inconvenience that makes checking in a little more difficult that week. In a productive coaching relationship, however, your coach is not going to be mad, disappointed, or any of the other fears you may have. Rather, they are going to help you figure out what happened and help break down what went wrong.

Summer Skincare

Summer Skincare

Summer is amazing for so many reasons. Vacations, pool parties, social events, barbecues… you name it. What’s not awesome about summer? Constantly sweating, experiencing more breakouts and sun damage. Here are a few summer skincare practices to use to protect ourselves from aging and while we adjust to the heat!

Carbohydrate Metabolism

Carbohydrate Metabolism

We saved the best macro for last: Carbs! In this article, we’ll go over carbohydrate metabolism and how we utilize carbs for physique and performance enhancement.

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