Learn about the latest scientific research and get a closer look into how we implement evidence based practices through a practical coaching lens.
So, you’ve decided you want to do your first physique competition. Congratulations! Competing is a process that is unlike anything else physically, and mentally. But after the excitement of starting prep wears off, you’re often faced with the reality of wait, what-where-how am I going to do this? Don’t worry, we have you covered!
A lot of times in life, the little things we do (or don’t do) consistently can impact our progress more than one off mistakes. Flexible dieting is no different. Especially when we are in a fat loss phase or contest prep, small inaccuracies on a consistent basis can really add up.
You’ve done all the right things in your offseason. You’ve built up your calories, spent adequate time away from dieting, stabilized your hormones and worked on your relationship with food. But even after doing everything “right” your fat loss phase just isn’t going as flawlessly from the start as we thought it would. Why?
Most adults have over 100,00 kcal of energy in stored fat. This is approximately 50 times more than that available from carbohydrates stored as glucose in the liver and skeletal muscle. Our body’s ability to store energy came in handy back in caveman times where food wasn’t as readily available as it is now. However, it’s 2021 and the world is still trying to lose tons of excess body fat. In this article we take a dive into the science behind how our bodies metabolize fat for energy.
Expectations are powerful and can have a positive or negative impact on our outcomes and experiences. We have an idea of what things should look like, where we should be by now, or what we should be able to do. The dissonance between the way things are supposed to be and the way they are creates those same feelings of pain, sadness, and disappointment. So what are we supposed to do? Have no/chronically low expectations? There is an argument for that. However, when working with a coach or as a coach the answer lies more in how we set and manage our expectations.
To most people’s surprise, a couple of weeks away from the gym is actually not enough time to see real atrophy (muscle loss) take place. Muscle memory is a real thing, however, and whatever muscle you could lose after weeks off will likely come back rather quickly. We have a lot of research on detraining and retraining, thankfully, that can give more context and even show us a different perspective in how time off can be good.
Stress is not the problem, it’s the perceptions of the stress that causes a maladaptive response. In this article, we dive a bit deeper into the science behind the developing grit and resilience, the physiological changes your body experiences and also how to understand the upside of your current struggle.
“I’ve seen a lot of fitness influencers who stopped tracking and training as much, but they’re maintaining their physiques effortlessly. How do you get to this unicorn zone of balance where you’re committed to your health but not obsessive over it?”
That magical unicorn zone of balance may seem out of reach. But we’re here to tell you, it’s not!
Strength training through pregnancy has incredible benefits for both mom and baby. Physically training can potentially lower the risk of gestational diabetes, reduce back pain, improve sleep, and improve labor and recovery. Mentally, training can be empowering, mood boosting, and help bring back a sense of self and normalcy when your whole body is changing. That said, just because there are benefits and training through pregnancy can be done, does not mean it is easy…
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.