Alyssa’s Story Alyssa is thriving in her career while living the city life in New York City. She loves being social, traveling, and enjoying her life outside of fitness with friends and family. When she came to us, she was looking to find a way to achieve her fitness goals WITHOUT it completely taking over …
Before I understood the Fat Loss Hierarchy, I always wondered how others made getting (and staying) in shape look so easy. To be honest, it made me angry. I felt I was working so hard and not making progress while others seemed to breeze right by me and reach their goals in only a matter …
A strong metabolism is the secret to easier progress with your fat loss goals, but it DOESN’T mean you need to: -eat every 2-3 hours -never skip breakfast -avoid eating sugars and breads -do fasted cardio each and every morning -stay away from any and all processed foods -perform HIIT cardio sessions after each lifting …
Are you including all seven compound exercise variations in your training program? It’s easy to neglect movement patterns simply because we aren’t as focused on the muscle group it involves compared to another. But to get the most benefit out of your training, it pays to be functionally strong in all your body’s capable …
There are a few key points to weight loss that many miss when it comes to keeping it off for the long term. Here’s a hint… There’s more to it than just entering a calorie deficit.
Regardless of the foods you choose to eat, the supplements you choose to take, or the workouts you choose to perform, if you aren’t staying within a calorie deficit inside your nutrition, fat loss isn’t something you’ll see much of. The law of thermodynamics inside of science is real. Whether you like it or not, …
Ladies, I’ll be honest, you have it tough. I consistently hear things like: “It’s so much easier for guys to lose weight,” “My husband lost 10 lbs and I haven’t lost any.” “I know I’m being consistent; I just don’t know why the scale isn’t showing it.” We live in a social media world where …
Have you ever wondered if you’re setting up your workouts as effectively as you could be to reach your goals? Last week, I dropped an in-depth blog on how to set up your training program as a whole – The Building Blocks to a Result Based Training Program. This week, I’m going to show you how …
How To Build A Workout for Strength, Muscle, and Fat Loss Read More »
The things everyone should know when creating a program.
Something in the online coaching space that I don’t feel gets touched on enough is the relationship between the coach and the client. This relationship either makes or breaks the success of the client’s transformation and the duration/impact of the coach’s business. We need each other to both be able to reach our different goals. …
11 Keys to a Successful Online Coach / Client Relationship Read More »
I was in the dentist office the other day and overheard a couple of the ladies chit-chatting about a local sweet shop here in town. They went on about the deliciousness of the treats and even offered to go pick some up during their lunch break. At the end of the conversation she says “Oh …
Me: “What’s your goal?” Everyone: “I just want to “tone,” ya know?” I say “tone” in quotations because I really don’t like using the word. But it’s how most define losing fat and retaining/building a little muscle to create a slimmer, more defined look. So I’m running with it. Real quick, I want …
When starting a fat loss journey you may initially think cardio, restricted food choices, and misery. Sounds terrible… because it is terrible. Nobody finds it exciting to spend hours on a treadmill and eat bland food every day. Hence the reason most of us have such a hard time when it comes to fat …
You’re going to fail in 2019 if you don’t keep these things in mind.
Let’s figure out how many calories you should be eating…
Are you having problems getting through a plateau? Here’s 3 solutions to get you back on track!
Cheat days get a bit of a bad rap in the fitness world. Some people say you should only have a “cheat meal,” meaning you go all out for only one meal to help keep calories down for your whole day so it doesn’t set you back too far. Others say you should have scheduled …
The Ultimate Cheat Day.. Should You Have One Too? Read More »
1. Eat in a calorie surplus: What is a calorie surplus? To gain weight your body must be consuming more calories than what it is burning over time. Just because you are drinking protein shakes everyday doesn’t mean you are automatically going to put on muscle. Scientifically, your body can’t put on any size without …
Pretty simple question right? Sure, there are a lot of foods we consume each day that may not be the “healthiest” of options for us, but just because they aren’t healthy, doesn’t necessarily mean that’s the reason we are gaining weight. Let’s break this down so that I can give you a better idea of …
Before we get started, I just want to touch on the key principle to weight loss. Regardless of whichever diet you decide to follow (iifym, paleo, keto, atkins, etc.) one thing is in common with them all that is the MAIN force that drives fat loss: a calorie deficit. A calorie deficit is when you …
Good morning all, Chaz here. It’s been awhile hasn’t it? Last summer we decided to change up our website and get away from blogging. DUMB IDEA. Turns out people like reading and learning new information, not so much just being on a new fancy website. So here we are.. back on the blog! Today’s topic …
Alright, last post we went over how to find your maintenance levels (aka how many calories your body burns a day). If you didn’t read that article first I HIGHLY recommend you go back and read it before diving into this one. Read it? Ok, great. Now you have a good estimate of how many calories you should …
How many calories should you be eating to lose weight?? Read More »
I wrote on this subject a little over a year ago now, but since Summer will be here before we know it, I feel like we should touch on it again. After all, most of us want to look our best during this time of year! Without further ado, lets jump right into it. For those of you who don’t …
How many calories does your Body Burn a DAY? (the secret to your fat loss goals) Read More »
