Learn about the latest scientific research and get a closer look into how we implement evidence based practices through a practical coaching lens.
“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.
“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?
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.
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.
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.
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!
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.
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…