Navigating the holiday season can be particularly challenging for those of us committed to fat loss. Through my own weight loss journey, I’ve picked up a few tips that help me stay on track with my diet and mindset. 1. Don’t make things you love off limits: The diet mindset is challenging around the holidays. In my own experience, if I allow myself the foods I love in moderation it helps me from overdoing it. Have that pie or casserole you love - but practice having one serving. 2. Do your best to move more: If you’re traveling or have guests in town, chances are you’re not going to be making ..read more

1. Eat more protein: A general protein target to aim for is 1 gram of protein per 1lb of desired body weight. So, if you want to weigh 150lbs eat 150g of protein. Make sure you have a healthy serving of protein with each meal and buy snacks that are high in protein to help you reach your goals. Last month we gave you a list of high protein snacks that we recommend. Please, let us know if you’d like more resources on foods to help you reach your protein target. 2. Sleep better: Sometimes, getting better at training means getting enough sleep. This might mean going to bed a little earlier, not u ..read more

As we all strive to achieve our fitness goals, it's important to consider the most effective and efficient ways to structure our training routines. Today, I’d like to shed some light on why we advocate for full-body workouts over targeting specific muscle groups. When you step into a commercial gym, you might notice that many individuals are engaged in split routines, focusing on isolated muscle groups like chest, legs, or back. While split routines have gained popularity, especially within the bodybuilding community, we believe that for most people, a full-body workout approach is not only pr ..read more

We get asked about nutrition regularly, and I'm here to simplify the process for you. When it comes to nutrition, we primarily have three goals: fat loss, maintenance, and muscle/strength building. Fat Loss: The golden rule here is operating within a calorie deficit – it's the only way. Maintenance: This involves eating to sustain your current body composition or weight. While it's not the ideal strategy for fat loss or strength/muscle gain, it's feasible. Building Muscle/Strength: Optimal outcomes arise with a slight calorie surplus. It's possible to make progress in maintenance or a deficit ..read more

When was the last time you had a good night of sleep? How did you feel that day? Were you productive, in a good mood, energetic? Imagine if you could feel like that every day! Training yourself to be a better sleeper takes effort and consistency just like anything else. If you consider yourself a bad sleeper, try adopting some of these suggestions, I guarantee you will see improvement. Have a consistent bedtime. Improving sleep is about creating habits and being consistent with them. When it’s bedtime you want to be relaxed, and ready to fall asleep. Your body and mind must be trained to wind ..read more

It's almost summer and I've been getting lots of questions about dieting for the summer. I'm a fan of tracking data and will always recommend clients track calories to get the best possible results. If that doesn't interest you then follow these 3 easy tips to make sure your diet is going in the right direction. Eat lean protein and veggies with every meal - Sounds easy but can be challenging if you're on the go. Did you know the thermic effect of protein is much higher than carbs and fat? That makes high protein diets a smart choice to keep you satiated and burning fat. Drink enough water ..read more

1. Start adding lean protein to each meal - Protein is the building block for muscle eating more protein will allow you to get stronger and recover faster. Diets high in protein also have an increased thermic effect with food. Protein is highly satiating and adding it to each meal helps to keep you from overeating. If you'd like to read more about the many benefits of a high protein diet check out this article. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4258944/ 2. Prioritize sleep - Other than feeling better during the day sleep plays a huge role in increasing athletic performance. There h ..read more

I think there's a lot of confusion about foam rolling and soft tissue work in general. Foam rolling is a good tool to achieve a short window of better movement, but by itself isn't very effective. Use the foam roller before you train on muscles that cause restrictions to your movements. Spend about 30 seconds per area, its not going to be as effective for mobility as doing a movement with perfect form, so no need to spend half a workout on a foam roller. Your focus is always best spent nailing down perfect movement patterns, this is were you will unlock better mobility. Foam rolling is just on ..read more

https://video.wixstatic.com/video/ed24b1_2f4e0e43b14b414aad3e7639abae322d/720p/mp4/file.mp4 Does your squat look more like a hinge? I think it’s important for clients to have a good understanding of what a squat should look and feel like. I’m seeing forward lean with a lot of new clients and this is how I’m coaching them into a good squat. Here’s a few things to think about to really nail down the movement. 1. Grab any weight, extend the arms, and reach long. 2. Try to lean back against the weight and squat straight down. 3. Inhale as you descend and exhale as you stand. 4. (Optional but helps ..read more

Instead of holding your hands together open them up and align the elbows under the shoulders. Push your elbows into the floor and reach long. (This opens up the upper and helps to keep the ribs down) Tuck your hips in, or tilt the belt buckle upwards. This helps to keep you from overarching the lower back and engages the core more. Want to learn more? Leave us a message and lets connect ..read more