Eight Foundational Movement Patterns to Include in Your Training
Many bodybuilding programs emphasize isolated muscle group exercises, targeting specific areas each day (such as “leg day”). However, the fundamental movement patterns we rely on in day-to-day life are rarely relegated to one muscle group only. For example, when you pick something up off the floor, you engage your glutes, hamstrings, and lower back, protecting […]
Training Intensity
Measuring your training intensity is extremely important when it comes to strength and muscle gains. If you find yourself half-assing workouts, you can expect you won’t see much progress. Using intensity correctly results in progressive overload; which is how you gain strength and muscle mass. Overdoing the intensity, on the other hand, can lead to […]
How to Progressively Overload
This strength principle is key to seeing results. But what does progressive overload look like and how do we implement it? What is Progressive Overload? Progressive overload is the continual addition of stress placed upon the body over time as the body adapts. As we train, the body adapts to the stress we put on […]
How to Improve Grip Strength
Whether it’s opening a jar, carrying, squeezing, or hanging, grip strength is proving to be one of our most important abilities as humans. Grip Strength Benefits Grip strength has been heavily studied and associated with many other muscular actions. In fact, grip strength correlates with so many health outcomes, it has actually been called a […]
How to Get 10,000 Steps a Day
10,000 steps a day keeps the doctor away. Okay, we can’t prove that, sure. But, we do believe that walking is hands down one of the best things for your health. Why is walking good for you? The human body does a few things well compared to other animals – and one of the things […]
How Much Does a Personal Trainer Cost?
If you’re looking to improve your fitness, recover from an injury, or simply learn a new skill, the best way to reach your goals is through hiring a personal trainer. But what does that look like? We break down the investment and what you should look for when hiring a personal trainer. How Much Does […]
Healthy Coconut Chicken Meatballs
Want to spice up your chicken meatballs? Like coconut shrimp but you don’t have any shrimp? Whatever your reason for trying this recipe, you’ll enjoy this coconut chicken meatball recipe. It’s simple and delicious and all you need is 7 ingredients plus a dipping sauce. We have recommendations below, but you could also make your […]
Weight Lifting for Women and Weight Loss
While many women are told by their doctors they need to lose weight, we as a nation are focusing on the wrong metric. Why Weight Loss is Not the Answer Weight loss and fat loss are not the same thing, and promoting weight loss alone without the emphasis on body composition improvements can be dangerous […]
Cold Therapy and Cold Thermogenesis
What is Cold Therapy? Cold therapy is a way to purposely expose your body to an extreme temperature fluctuation (cold) that provides a short term stressor to the body. This will improve the body’s ability to handle stress over time. This phenomenon is known as hormesis. Hormesis is a low-dose stimulatory effect caused by exposure […]
Reverse Dieting
What is Reverse Dieting? Reverse dieting is the process of slowly adding in calories to speed up the metabolism. When you constantly restrict your calories, your body naturally slows down its metabolism as it loses mass, in order to survive on lower calories. This is known as “metabolic adaptation” and it’s actually what your metabolism […]