You start strong. First few sets feel great. Then, somewhere around the midpoint of your workout, it hits – heavy legs, foggy focus, a sudden urge to just, stop. Most people blame this on “not being in shape” or “having an off day.” But more often than not, the real cause is one (or more)…
This week during my Advanced Behavior Change class I did an assignment about environmental factors that can impact how we act. The entire assignment is linked below, but I also wanted to share the slide about practical applications as this week’s newsletter. [see below] Key takeaways: Perform an audit of your habits and environment over…
Stretching gets treated like an afterthought — something you squeeze in for 30 seconds before class starts, or skip entirely. But the research on stretching has come a long way, and knowing when and how to stretch can genuinely improve how you feel, move, and recover. Here’s what the science actually says. Does Stretching Help…
If you’ve been in the gym or scrolled the supplement store lately, you may have come across a product simply labeled “Brain Health / Anti-Aging” — marketed to support memory, focus, and concentration. As your coach, I don’t just want to hand you a product and a sales pitch. I want you to know exactly…
Protein is the nutrient I get asked about more than any other. It keeps you full, supports muscle repair and growth, and honestly just makes your whole diet easier to stick to. But most people don’t need a complicated meal plan to hit their protein goals — they need a few smart habits and a…
If you’ve seen headlines this summer about a “diarrhea parasite” outbreak, you’re not imagining things. A multistate outbreak of cyclosporiasis has been spreading across the U.S. since late spring, and as a coach, I want my clients to understand what’s actually going on — without swearing off fruits and vegetables in the process. Produce is…
If you’ve ever told a trainer “I don’t want to get bulky, I just want to tone up,” you’re not alone. It’s one of the most common goals clients describe — and also one of the most misunderstood. Here’s the thing: toning isn’t a separate physiological process. There’s no special rep range, no secret exercise,…
You track your protein. You count your carbs. You probably have a pretty good handle on calories in versus calories out. But there’s a category of nutrition that quietly determines whether all that hard work in the gym actually pays off, and most people never think about it until something feels off. That category is…
This week we are going to be talking about training volume. You’ve probably heard a half a dozen different people tell you two dozen different things regarding how many sets, reps, and total workouts you should be doing throughout the week. We will dispel the common myths, go over what the actual science says, and…
“After thirty years of intensive research, we can now answer many of the questions posed earlier. The recycle rate of a human being is around sixteen hours. After sixteen hours of being awake, the brain begins to fail. Humans need more than seven hours of sleep each night to maintain cognitive performance. After ten days…