Learn about the latest scientific research and get a closer look into how we implement evidence based practices through a practical coaching lens.
In most cases giving up on your goals or habits is one of the most detrimental things you can do. These things improve your quality of life, they give you a sense of control and efficacy, and stopping is only going to leave you feeling worse. With communication and honesty, we can adjust our approach or perspective to create a level of adherence, even in the hardest of times.
The age old rule of thumb is that in order to lose weight all you need to do is simply consume less calories than you expend on a daily basis. Therefore, weight loss is as easy as calories in needing to be less than calories out, right? Well, after years of coaching hundreds of clients we have found that there is much more to this equation. The advanced coach would take into account the multivariate system that is the human body and the many dysregulatory factors that can impact metabolic rate and its dynamic nature.
We will be the first to tell you that supplements should not be your top priority. However, as coaches, we like to split our recommendations into two categories: Foundational supplements, and goal specific supplements. Regardless of your goals, foundational supplements can improve your baseline health and functioning while goal specific supplements are well, goal specific!
We’ve talked about coaching relationships a lot – what to look for, red flags, and qualities that matter. Now, coaching is a two-way street. Guidance is given and received; it’s not enough to just focus on the coach and the protocols. The next important piece of this puzzle is the client.
As a first time competitor, there are some things you probably already know. You’re going to put your body through hell, you’re going to be hungry, and you’re probably going to do your fair share of cardio. But there are many things you might not think to ask yourself or prepare for until you have actually competed…
Most of you probably scoffed at the title and thought the term obsessed was reserved for more destructive behavior. Tracking devices, like a Fitbit or a food scale? No way that could be a problem. But like everything in life, even good behaviors can have negative consequences when taken to the extreme…
More often than not, the new year comes with a lot of lifestyle changes. Alongside this, however, comes those individuals who simply do not know where to start. This is a common obstacle and in order to help kick off the new year on the right foot (or to help those in your life who are looking to do so!), I’ve compiled a list of simple, yet effective habit changes that everyone should master when looking to make bigger changes over time.
Reading and listening to audiobooks is an accessible way to keep learning and enriching your mind no matter what your formal education status may be. So, whether you are looking to read more in the new year or just get some new ideas for reading materials, here are our coaches’ top recommendations for books that will grow your brain in 2021!
Are you ready to start a fat loss phase? Before jumping into this question, it is best to analyze how you spent your time before the fat loss phase. After you’ve checked all the boxes on the topics we discussed in the last article, the most important thing to consider is whether or not you are mentally ready to commit to this challenge.
The million dollar question that we get all the time as coaches is “how do I know when I have reverse dieted long enough?” Reverse dieting and time away from a caloric deficit is essential for building muscle mass and maintaining a body composition you feel comfortable in all year long. How you spend your time away from a diet, can also be a major factor in how successful your next fat loss phase or contest prep is!