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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.

Limiting Distractions While Training

Limiting Distractions While Training

Regardless if your goal is to build your best physique, increase your performance, improve your mental health or simply to dedicate a few hours a week to focus on yourself, being focused during your training sessions and making sure you actually get them done is incredibly important. In this article, I’ll focus on practical and actionable tools you can use to limit your distractions while training.

Skipping Breakfast and Weight Management

Skipping Breakfast and Weight Management

“Breakfast is the most important meal of the day.” This is easily a phrase that all of us have heard at some point in our lives. It’s a unanimous agreement on how we should start the day, but the research, interestingly enough, shows a lot of inconsistent evidence about it. So the question remains – does this statement truly have merit? Does breakfast (and the point of not skipping it) really hold a place in weight control and overall health?

How To Squat

How To Squat

The squat is one of the best all-around leg developer movements an athlete can use in training. It can be tailored to fit a variety of athletes of all different shapes and sizes by altering bar position, stance, depth, barbells, boxes etc. Let’s get into some practical take-aways with the squat.

Adhering Through Adversity

Adhering Through Adversity

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.

It’s not just Calories In vs Calories Out

It’s not just Calories In vs Calories Out

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.

Supplements 101

Supplements 101

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!

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.

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