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Why you don’t follow through with your goals: The intention-behavior gap (Pt.1)

Why you don’t follow through with your goals: The intention-behavior gap (Pt.1)

Have you ever wondered why you or someone you know doesn’t act on the goals they’ve talked about? Many people often speak about the many changes they intend to make and the goals that they want to reach, but ultimately wind up falling short on executing any of the actions necessary. As coaches and fitness professionals, we see this common discrepancy between intention and behavior quite often (and there’s even a name for it). This recurring theme is known as the intention-behavior gap, and it encompasses the...

How to Deadlift

How to Deadlift

Deadlifts are a great exercise. Pretty obvious. Everyone knows it. It’s cool. It’s hip. Everyone wants to pick heavy shit up off the ground. I could end this article right here but I’ll talk just a little bit more about the lift. There are a few ways to deadlift. All of them are effective but they all have their unique characteristics and particular ways to execute. Let’s go through them to gather a better understanding of when and why you should use them in your program. Conventional Deadlift The OG of...

Non-linear Dieting (Refeed Days)

Non-linear Dieting (Refeed Days)

Intermittent energy restriction, also known as ‘non-linear dieting,’ can be defined as intermittent bouts of energy or calorie maintenance placed throughout the dieting period. The over-arching goal of this method of energy restriction is to mitigate the impact that metabolic adaptation, or “adaptive thermogenesis”, can have on the dieter and their progress over time. Although, this dieting tool is not only exclusive to what we know as diet breaks, but to any sort of cycling done with our calorie intake over a...

Fasted Cardio

Fasted Cardio

Cardiovascular exercise is another tool at our disposal to assist in weight loss. Just like we pull calories throughout a fat loss phase, we can add in cardio to create a larger energy deficit. In conjunction with a calorie deficit and a solid training program this is a prime starting point for anyone looking to change and improve their physique, although the timing of one’s cardio and its effectiveness has been a large topic of debate. By timing, this refers to performing cardio in a fasted state (no...

Diet Breaks (The MATADOR Study)

Diet Breaks (The MATADOR Study)

It is estimated that 80% to 95% of people who lose weight will regain it post-diet. While this isn’t a solid estimate we can go off of, this percentage is quite staggering regardless since anyone looking to drop weight wants to actually keep it off in the long term, right? One of the biggest issues we face currently is not just getting the initial weight off, but helping individuals maintain that progress after the diet is over. There are a few factors that can definitely play into why this occurs. “Yo-yo diets”...

Mind Muscle Connection

Mind Muscle Connection

Attentional focus is what we’ve come to know as the famous “mind-muscle connection,” and is actually quite an interesting training strategy for physique- or performance-oriented athletes. It can be defined as essentially what individuals think about when performing a given movement or exercise. There are two main categories of attentional focus strategies we know of and employ quite often: internal and external. An internal focus can be described as an individual thinking about bodily movements throughout an...

Protein Timing

Protein Timing

There is a distinct hierarchy of training- and nutrition-related variables at our disposal, some comprising our “foundation” for progress more than others. This hierarchy includes things like total caloric intake, exercise activity and/or daily expenditure, and food quality. From there, we trail off into smaller factors like supplementation, nutrient timing, and meal frequency to name a few. These variables and their levels of influence are important because it isn’t uncommon for emphasis to be placed on the...

What Training Frequency is Best for a Single Body Part?

What Training Frequency is Best for a Single Body Part?

Training frequency is one of the many variables that we can manipulate in order to optimize our results and tailor regimens to the individual. This happens to be a more flexible variable in a sense that frequency can be chosen in part by what your schedule looks like and what training split you prefer. Also, considering the overall goal of the athlete can determine what body parts you may want to prioritize. All in all, we have an idea of how to use training frequency, but much more remains to be researched...

Does Less Sleep Mean More Weight Gain?

Does Less Sleep Mean More Weight Gain?

Sleep has to be one of the most indispensable factors for us to manage as active individuals or competitive athletes. Not surprisingly, sleep will often go overlooked in the big picture, getting overshadowed by training hard, nutrition, and the newest supplements on the market. No one immediately looks to sleep as a big enough player in what we’re doing day to day to work towards certain goals, but it serves a much larger purpose than you think. Not only does it impact your energy levels and recovery, but it...

Does Meal Frequency Matter?

Does Meal Frequency Matter?

Of the many diet and lifestyle variables at our disposal, the concept of meal frequency has been debated for quite some time. Meal frequency is exactly what it sounds like – the frequency at which you’re eating your meals throughout the day. This involves another one of those old tips I’m sure we’ve all come across at one point or another - in this case, meal frequency has been thought to “ramp up” your metabolism when dieting. This comes from the idea that if you eat smaller meals more frequently throughout the...

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