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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.

Expectations versus Reality

Expectations versus Reality

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.

Detraining: What the research shows us

Detraining: What the research shows us

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.

Developing Grit and Resiliency (by Julia Roe)

Developing Grit and Resiliency (by Julia Roe)

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.

Unicorn Zone of Balance

Unicorn Zone of Balance

“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!

Training During Pregnancy

Training During Pregnancy

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…

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.

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