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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.

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…

Muscle Memory

Muscle Memory

If you have to stop training at your current intensity, or even completely, know that muscle memory is a real thing. While we have known this for a while, there has been groundbreaking research in recent years showing genetic adaptations from training last even after a period of no training. This means your muscle mass will return much quicker once you start retraining than it did when you were initially building the muscle. While that alone is pretty cool, the research behind it is even cooler…

A False Sense of Urgency: Glycogen Repletion and Resistance Training

A False Sense of Urgency: Glycogen Repletion and Resistance Training

There’s a lot of hype around nutrient timing (for good reason), but a lot of focus is placed primarily around post-workout carbohydrates and the concept of replenishing glycogen stores. While I agree, pre- and post-workout nutrition is an essential part of maximizing our progress, there still seems to be some misunderstanding around glycogen replenishment and resistance training…

Skincare and Beauty Products for the Busy Gym Goer

Skincare and Beauty Products for the Busy Gym Goer

While I wouldn’t consider myself a skincare expert, or even close to a beauty blogger (clearly… I don’t need to explain myself there), I’ve become obsessed with taking care of my skin as I’ve aged and particularly because of jiu-jitsu. I’ve been training jiu-jitsu and while it’s amazing in so many ways, it’s certainly not amazing for my skin. But even if you don’t train jiu-jitsu, if you’re active and a consistent gym-goer, taking care of your skin is incredibly important and the products and makeup you use matter.

Maternal Impact on Daughter Body Image and Dieting Behaviors

Maternal Impact on Daughter Body Image and Dieting Behaviors

Research has shown mothers play a primary role in their daughter’s eating behaviors and body regard. A mom’s encouragement for her daughter to diet, a mom’s own diet behaviors, and body talk may lead to a daughter’s increased drive for thinness, the propensity to diet, eating disorder behaviors, and decreased body image. Unfortunately, as we’ve seen in our own podcasts, the diets and fads haven’t stopped…

Why One-Size-Fits-All Diets are Inferior

Why One-Size-Fits-All Diets are Inferior

There are innumerable benefits to making lifestyle improvements in the form of what we eat, how much we’re intaking, and the physical activity we do on a daily. What so many people fail to realize, however, is that this process of lifestyle change is not something that can be duplicated from person to person. Some will try and convince you otherwise, but there are way too many variables at play when we go and determine what changes and/or needs must be met for a single client to see improvements.

Why You Can’t Diet Every Time You’re Uncomfortable

Why You Can’t Diet Every Time You’re Uncomfortable

Every time you diet, you’re inducing (normal, yet frustrating) metabolic adaptations and hormonal shifts, creating a strain on your relationship with food and making it harder on your body to maintain the new weight and body fat you’ve hit. To make it worse, the way that most people approach ‘dieting’ is downright horrific. They don’t give their bodies enough time out of a caloric deficit to make any nominal progress forward and they also haphazardly cut calories, but don’t stick with it long enough to actually see changes…

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