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Minerals

Minerals

Last week we covered vitamins that tend to spark questions in regard to supplementation. Today we will take a look at some of the most common minerals and why they are important, particularly for their roles in bone health, muscular contraction, and hydration during these summer months! Calcium Calcium just so happens to be the most abundant mineral found within the body. Often when we think of calcium, we think about how this minerals aids in creating and maintaining strong bones. While this is certainly one of...

BCAAs: Are They Worth It?

BCAAs: Are They Worth It?

The fitness and supplement industries have grown immensely and with all the bullshit misinformation we already have to sift through, there are plenty of opportunities in there to also push unnecessary supplements onto people who don’t know what they’re really getting out of them… or if they are even worth the money. I’ll start with this. Supplements are not essential if you’re looking to change your physique and improve your lifestyle. I’m always upfront with my clients about that point as supplements are exactly...

Normalizing Your Hunger Cues

Normalizing Your Hunger Cues

Learning to listen to your hunger signals takes constant work. A common question clients ask is “how long will it take to normalize my hunger signals?” As always, context is king and there’s several factors that impact your hunger cues. In this article, we’ll dive into the three main time points: While dieting, immediately post diet and once you’ve recovered from a diet phase.  Hunger cues while dieting There are two hormones that are responsible for hunger, or lack thereof, and those are leptin and ghrelin....

Vitamin Supplementation

Vitamin Supplementation

As coaches, we often receive questions about vitamin supplementation. While in some situations vitamin supplementation may be warranted, more often than not you can reach the appropriate Dietary Reference Intake (DRI) by way of the foods you choose! This I not an extensive list of the vitamins, but below are some of the ones we get asked about most frequently within our work. VITAMIN A: DRI FOR MALES: 900 mcg/day; FEMALES: 700 mcg/day Function: Vitamin A is most notably known for its relation to vision, but this...

Diet Variety

Diet Variety

When we talk about getting a wide variety of foods, there are a few different ways this can be taken and interpreted based on the individual and their idea of what “variety” means for them. This can then muddle the conversation about how much variety one will need in their diet and the role that food variety holds regarding body weight and weight regulation. Now, getting a wide variety of micronutrients is important. They provide us with adequate amounts of vitamins and minerals needed for overall health,...

Using Anxiety To Your Advantage

Using Anxiety To Your Advantage

“I just wish I wasn’t anxious all the time.” “If my life was less stressful, things would be better.” “This [ insert new challenge ] is just too hard. I feel more comfortable doing what I was doing before. Can we go back to that?” Have you ever said any these statements or something similar? Maybe you’ve said all of them. I know I certainly have and I’ve coached countless clients who have said these exact words, too. Stress and anxiety feel hard which makes us feel like we should eliminate them. But we can’t and...

Are You Afraid Of The Scale?

Are You Afraid Of The Scale?

Having anxiety around weighing in is unfortunately a reality for many physique athletes and major weight loss clients. However, this should not be the norm as this can be telling of a damaged perspective of how you identify yourself and what the number on the scale means to you. An important and foundational step to creating a physique you feel confident in long term, is having a healthy relationship with your body. Being afraid or heavily impacted by a number on the scale is not representative of a healthy...

Prepping For Pregnancy

Prepping For Pregnancy

It is crucial to develop the habit of doing things each day that your future self will thank you for. This concept can range from something as simple as prepping your food the night before so that you don’t have to take time to do so in the morning, to something more impactful such as preparing your body and mind for pregnancy. Whether you are interested in becoming pregnant in the near future or not, understanding how your current lifestyle influences your ability to carry out a healthy pregnancy and ultimately...

Rigid vs. Flexible Control of Eating Behavior

Rigid vs. Flexible Control of Eating Behavior

Do you ever just go about your day eating foods you don’t actually like to have? No? Oh… well it does seem pretty silly, right? Like, imagine going about your day and telling yourself that you need to steer away from the typical meals you enjoy. Hell no, I’m eating oatmeal every day and you can’t tell me otherwise. In all seriousness though, the concept of eating from an approved “food list,” or keeping a strict schedule with the kinds of foods you can eat doesn’t seem like a great idea, and for good reason. This...

Top 20 Book Recommendations

Top 20 Book Recommendations

If you’re reading this article, chances are you enjoy reading and actively engage in it multiple times per week, possibly even daily. Reading is a fundamental way to continue your education, broaden your scope and allow you to push expand your current viewpoints on topics. And while audio learning has taken the world by storm through podcasts, YouTube and audiobooks, a physical copy of a book will always hold a special place in my heart. While we likely agree that reading is amazing, finding credible and useful...

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