Articles

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

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...

Binge Eating Disorder

Binge Eating Disorder

Eating disorders are characterized by a derangement in eating behaviors that result in physiological and psychological impairment. Roughly 90% of cases of Anorexia Nervosa (AN) and Bulimia Nervosa (BN) are diagnosed in white females who live in Western societies. Of all of the eating disorders, Binge Eating Disorder (BED) has the highest incidence rate. Athletes have a higher risk of developing eating disorders than the general population, particularly in sports that require a weight class and/or are judged based...

How To Overcome Food Focus

How To Overcome Food Focus

“Hunger levels are fine. I’m noticing I am not really thinking about food a whole lot which is insane because I used to ONLY think about food.” I read this statement from a Team LoCoFit client last week and was smiling from ear to ear. Why? This might seem like such a small win, but it’s an influential win. Food focus is exhausting and crippling and doesn’t just effect a client’s relationship with food; it also effects how they interact in social situations and the self-confidence they possess. What is food...

Yo-Yo Dieting and Your Health

Yo-Yo Dieting and Your Health

With the ever-increasing attention towards our health and weight management, and the rise of fad diets as a result, weight relapse post-diet has become a pretty rampant and recurring issue. Weight relapse, or weight cycling, can also be described as the infamous cycle we know as yo-yo dieting. If yo-yo diets are SO bad, why do so many fall victim? First, it’s important to recognize that weight cycling happens to a variety of individuals and not just those who are overweight or obese. There are a few...

Be the first to know

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

Recent Articles