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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.

How to be Coachable

How to be Coachable

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.

Are You Thinking About Competing?

Are You Thinking About Competing?

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…

Are You Obsessed With Tracking Devices?

Are You Obsessed With Tracking Devices?

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…

Beginner Basics for 2021

Beginner Basics for 2021

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.

Our Top Book Recommendations for 2021

Our Top Book Recommendations for 2021

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!

Starting a Contest Prep/Fat Loss Phase

Starting a Contest Prep/Fat Loss Phase

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.

Finishing a Reverse Diet

Finishing a Reverse Diet

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!

Food Focus

Food Focus

Food focus shows up in day to day life for many people, especially those with a history of dieting or restriction. A lot of these thought patterns are conditioned in us and happen without us even knowing. While there are no “one size fits all” fixes here, there are some things you can do to ease these thoughts in the moment and prevent them from coming up in the future.

The Impact of NEAT-Promoting Habits

The Impact of NEAT-Promoting Habits

The interesting thing is, no matter the lifestyle you lead (whether or not you intentionally train, keep active, or work at making healthy lifestyle- or physique-related changes), NEAT will always be a large variable at play…

Get Your Shit Together This December

Get Your Shit Together This December

How many times have the weeks after Thanksgiving been a total blur and you realize you didn’t do anything productive the entire month of December? With all the holiday events and parties, family dinners and get togethers plus the extra days off work… it’s easy to not really take December seriously…

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