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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.

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.

There is no perfect time to get started

There is no perfect time to get started

The truth is there is never a perfect time. Yes, there are certainly better times but never a perfect time. We don’t live in a world where time or space is irrelevant. We all have careers, families, friends, social lives, appointments, vacations. All amazing things but all things that could ‘derail’ us from starting if we choose to adopt that mindset.

The Anabolic Window

The Anabolic Window

Ah… the anabolic window of opportunity. The ever-claimed period of time post-workout where you, the trainee, have little time to take advantage of your post-workout meal. Fail to do so and you’ll risk ruining all your gains. The anabolic window is a coined term used to describe the post-exercise period, as that period of time is the most critical part of nutrient timing… but the question remains. Is this window of opportunity really a thing?

What You Really Need to Know About Postpartum Training

What You Really Need to Know About Postpartum Training

No matter what kind of birth you had, assisted vaginal, unassisted vaginal, or c-section, your body has been through a lot. Not to mention the 9 months it has been expanding, changing, growing, and carrying a human. When you are cleared to exercise again, the way you train may also change.

Staying hydrated and understanding electrolyte balance (by Julia Roe)

Staying hydrated and understanding electrolyte balance (by Julia Roe)

Adequate hydration is vital for homeostasis of cellular and metabolic processes, joint lubrication, thermoregulation, optimal exercise performance, and more. Why is it so important to stay hydrated, though? Well, dehydration can also cause upregulation of catabolic processes and result in decreased glycogen synthesis in muscle and liver, increased glycogenolysis and increased protein breakdown…

Protein Metabolism

Protein Metabolism

If there is one macro we would say is the most important for anyone looking to improve their strength, body composition, and health, it’s protein! Protein is different from carbs and fats in that it’s primary role is specific to long term adaptation and function resulting from a training program. It is the most important for building and maintaining muscle, and a whole host of other metabolic functions…

The Overrated and Underrated of Weight Loss

The Overrated and Underrated of Weight Loss

Weight loss is not the easiest task. I’ve gone through quite a few dieting phases in the past 10-11 years, and oftentimes, I remember instances where it was really hard for me to stay the course and employ discipline. Now, it’s not so much a struggle as I’ve been doing this for some time, but for those who are inexperienced and new to the process the struggle can be very real. In honor of our first Overrated/Underrated podcast episode, I compiled a list of overrated and underrated topics regarding weight loss and weight management that I feel are necessary for most who are undergoing this process, regardless of your experience level.

What You’ll Need For Your First Competition

What You’ll Need For Your First Competition

So, you’ve decided you want to do your first physique competition. Congratulations! Competing is a process that is unlike anything else physically, and mentally. But after the excitement of starting prep wears off, you’re often faced with the reality of wait, what-where-how am I going to do this? Don’t worry, we have you covered!

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