Articles

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

How Long Should You Expect Your Contest Prep To Be?

How Long Should You Expect Your Contest Prep To Be?

The million dollar question every competitor asks is “How long will be my prep be this season?” The short answer: However long it takes for your body to get stage lean. The nuanced answer: It will depend on a multitude of factors including your offseason, dieting history and starting body composition to name a few. How many times have you seen or heard of the standard ‘12 week competition prep’ from coaches within the industry? This used to be the gold standard but realistically, 12 weeks just doesn’t cut it for...

Relative Energy Deficiency in Sport (RED-S)

Relative Energy Deficiency in Sport (RED-S)

The condition known as the “female athlete triad” has been acknowledged since 1997 and is characterized by a set of three medical conditions: inadequate energy intake (with or without disordered eating), amenorrhea (the absence of menstruation), and decreased bone health. In 2014, the International Olympic Committee (IOC) introduced what we now know as Relative Energy Deficiency in Sport (RED-S), which is a more comprehensive, and more inclusive condition as it can be diagnosed in both males and females. RED-S...

What Overfeeding Studies Can Show Us (Pt. 1)

What Overfeeding Studies Can Show Us (Pt. 1)

Weight regulation and the obesity epidemic in itself is multifactorial in nature. There is a plethora of different factors at play when we start to consider why and how weight gain occurs, and subsequently persists long term for certain individuals and/or populations. A widely researched topic of interest that provided us with valuable baseline information about weight regulation is known as human overfeeding studies. Essentially, these studies aim to figure out the ins and outs of weight gain and the adaptations...

When is Overeating Warranted?

When is Overeating Warranted?

Not sure if I can call this title clickbait per se, but it’s certainly not an article you’d expect to see from most online coaches. But that’s exactly why I wanted to write an article on it because it’s such a nuanced discussion. A short post wouldn’t do this topic justice. First, let’s define overeating for the purposes of this article: Overeating would be considered anytime someone actively chooses to eat past their normal calorie goals with intention. These meals are typically calorie dense. Notice how I used...

Anorexia Nervosa

Anorexia Nervosa

As we know from the Team LoCoFit newsletter article on Binge Eating Disorder (BED), eating disorders are psychiatric conditions that present with severe derangements surrounding eating behaviors that ultimately lead to psychological as well as physiological damage. Anorexia Nervosa (AN), which literally translates to “without appetite,” is an eating disorder with an etiology rooted in self-starvation, excessive dieting, severe weight loss and distorted body image with the underlying fear of gaining weight or...

Sensory-Specific Satiety

Sensory-Specific Satiety

In a recent article, we dove into food variety, its role, and the long-term impact that it can have on our body composition and eating habits. A higher food variety acts as a double-edged sword in that, depending on the type of foods we’re obtaining variety from, it can lead us to eat in excess and gain unnecessary body fat over time. Check out that article here. A key player in why a wide food variety can have such detrimental effects on our eating behaviors stems from something known as sensory-specific...

Balancing Your Goals with Your Social Life

Balancing Your Goals with Your Social Life

Being extreme, on either spectrum, towards your diet or training program is actually quite easy. Bringing your Tupperware to a dinner or skipping a party because you need to lift… easy. Saying F it and eating everything in sight at a family dinner or missing a workout because you’re hungover… easy. Actually being balanced with your goals is much, much harder. But harder does not mean impossible – we actually work through this with clients all the time! Like anything, this takes a nuanced approach for each client...

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....

Be the first to know

Get exclusive, no bullshit content from our coaches that is scientifically based and experience driven.

Recent Articles