Articles

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

Erica’s Story

Erica’s Story

This month we are talking with Karina’s client Erica. Erica is making her way to the bikini stage for the very first time. Over that time period, Erica has completely transformed her body and made strides of progress in her overall health. She has lost over 40 pounds, established healthy habits, and a love for training. Here is how she did it! What led you to Team LoCoFit?YouTube. When I first got the idea of competing, I would be on YouTube everyday watching vlogs from former and present competitors. I wanted to...

Body Dysmorphia

Body Dysmorphia

This week on The LoCoFit Show, Laurin and Rick, our mental health consultant, discuss body dysmorphia. This is an extremely important episode as most competitors and chronic dieters deal with a dysmorphic view point on their bodies at some point. Click below to watch the whole episode or continue reading for the show notes. Body Dysmorphic Disorder (BDD)  is the preoccupation with one or more perceived defects or flaws in physical appearance that are not observable or appear slight to others.  At some point...

Laura’s Story

Laura’s Story

It’s no secret that we have the most badass clients. We are grateful for our team of unique, strong, courageous women. Each month we like to feature one of our clients and have them share their stories and pass along what they have learned to you. This month we are talking with Sam’s client Laura. Sam and Laura have been working together for about 18 months. Over that time, Laura has made so many incredible changes and has had a growth mindset the whole time. She has learned how to track macros, has started...

The Spectrum of Restraint

The Spectrum of Restraint

Like most of us, my dieting history is long and intense. From diet pills and yo-yo dieting in my early teens, to full blown anorexia in my late teens, to disordered eating through my early twenties, to competing in my late twenties, it’s been a fucking ride. Cut to now, I’m 31, a mom, a coach, and my goals are completely different. Now, rather than caring solely about my appearance and performance, my focus is on being a role model for my son and my clients and creating habits that make my life easier. I have...

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.

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