Blog

If you are using macros, that's great! You're using a tried a true method that works very well. Always has, always will. Unfortunately, you might run into a pleautea at some point and be very frustrated with the lack of results. Plateaus can last a long time, and can be infuriating. Let's put an end to this! In this video I'll be covering: - Why your macros can work for you, then no longer work and leave you wondering "wtf just happened?" - How to analyze your own nutrition situation to find out what your issues are with your system. - A few major roadblocks that people have when their macros stop working and how to easily fix them. - And a tonne more!!

I harp long and hard on increasing your protein. I've worked with hundreds of people (yes, hundreds) and the common theme when it comes to nutrition is that protein intake is almost always woefully inadequate. I've gone over why this is an important hurdle to smash, but let's cover how we can improve our protein awareness so we can actually have more protein in our daily intake. I'll be covering: - Why awareness is key to understanding if you are actually doing something right or wrong in terms of your protein intake! - Why improving your awareness will help you reach your daily protein targets - A few simple you can improve your protein awareness TODAY! - And a tonne more

If you are a cardio king or queen, I'm not going to try and convert you! Instead, I want to give you some simple concepts to consider for your conditioning, so you aren't injuring yourself! There are a lot of people who go to the gym specifically to do only cardio, for these people, they are often injured and need to make adjustments to their training in order to keep seeing results. Let's take a look at some of the variables we can consider! I'll be covering: Why do people get injured from conditioning work?What are joint friendly movements that area also great for conditioning? How do we continue doing conditioning when we are coming back from an injury'? And a tonne more

Maybe you've been strength training for a bit, and now you want to shed some of that excess fat. How should you be changing your training? Should you be adding exercises to your training to help burn more calories, keep things the same? Let's clear this up! I'll be covering: How many exercises do you need in each training session so see fat loss resultsWhat are the variables that you need to think about when adding or subtracting exercises, and how this interacts with your recoveryHow to decide if you actually want to add conditioning to your program or if there are alternate routes to your goalsAnd a tonne more

 If you've been enveloped by the strength training world, you've probably seen a lot of your compatriots claim that cardio will ruin your gainz bruh! But it simply is not true. When cardio is done at the right intensities it can drastically expedite fat loss and conditioning results while allowing you to to strength train at higher intensities. Let's get into it!  I'll be covering:- Why conditioning won't impact your gym lifts as long as the intensity levels are at a specific level - How you should partiition your time between strength and cardio when you have the goal of fat loss or improving your conditioning - What specific cardio protocol will give you immediate results! - And a tonne more

If you've been on a fat loss diet before or are about to embark on one, you know how difficult it can be to hold onto your muscle. Other than actually burning fat, this is the most important part of a productive fat loss plan. In order to give yourself the best chance to succeed at said diet, you will need to make protein a priority! I'll be covering: Why protein is the most important macros for building, maintaining, and retaining your lean mass.Why protein is even more important on fat loss diet compared to mass/maintenance diets.What your exact protein intake should be for a successful fat loss diet depending on your bodyweight!And a tonne more

 When you're on a fat loss diet, your weight training should make up an important part of your overall fat loss strategy. But what rep ranges should you be aiming for? Should you be doing everything in the endurance rep range, or allowing yourself to use lower reps and lift some heavy slag? Let's cover these topics and much more! I'll be covering: Why your primary goal of resistance training on a fat loss diet is muscle retention and NOT increasing calorie expenditureWhat's a good general rep range to be using, and when to use the higher end and lower end of that specific rep rangeWhy you should be trying to gain strength and progress your lifts in the face of a calorie deficitAnd a tonne more

Often lifters can be a little apprehensive when deciding to hop on a fat loss diet for fear that their strength is going to turn to complete shit. This is a viable concern, but we can reduce the negative effects of a calorie deficit if we lift properly, and if our calorie deficit isn't too severe. I'll be covering: Why your programming doesn't need to change much… If at all.What's a good starting point for your calorie deficit to make sure you're getting fat loss results and maintaining performance.Which exercises you can expect will falter first, and how to be prepared for that psychologicallyAnd a tonne more

If you've been on a fat loss diet, it can be a little bit of a chore trying to figure out what you should be doing in the gym for your resistance training. Should you be doing machines, isolation exercises, bodyweight exercises, or compound lifts? In this video I want to show you why your training should be composed of compound lifts while trying to burn fat!!! I'll be covering: - Why compound lifts are your best bet for muscle retention -Why strength on these compound lifts can be used as a simple measure to make sure we aren't losing muscle - Why you should still set strength goal for bodyweight and other compound exercisese while in a calorie deficit. - And a tonne more

Have you embarked on a fat loss journey and have clear goals with a set timeline? Then you might be using a fat loss rate to help determine what your weekly goals are. This is an excellent idea and something that I do with all my clients. One of the problems that can come up is when you aren't necessarily hitting your weekly goals for fat loss, but you're still losing weight. I want to go over some mindset business on that end and look at why this happens in a broad sense. I'll be covering: - How weight fluctuations can play havoc on your expected results and how to deal with that - Why you should still be celebrating your progress even if it isn't as fast as you…