“High protein” and “low calorie” get treated as separate goals. They are not. The recipes that work hardest for you are the ones that deliver both at once, because protein is what keeps you full and protects your muscle while you are in a deficit, and calories are what determine whether you are in one […]
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31
Aug
Aug
If you’ve ever waited to feel ready before starting, or blamed yourself for losing momentum after a strong first week, you’ll want to read this. Motivation is one of the most misunderstood concepts in health and fitness. And chasing it might be the very thing slowing you down. Why Motivation Is the Wrong Goal (And […]
24
Aug
Aug
Most people who come to us have lost weight before. Probably more than once. The problem has never really been losing it — it’s figuring out how to lose weight and keep it off. Research bears this out. Most people who lose weight through standard diet approaches regain it within two years, often more than […]
17
Aug
Aug
So far, we’ve gone over the different effects dietary choices have on menopause and fat loss. Now, it’s time to look at the other side of the equation: What activities can you do to make fat loss easier during menopause? Luckily, the answers aren’t too terribly complex. As always, it comes down to lifting stuff […]
10
Aug
Aug
You’re hitting your macros. You’re tracking. You’re in a deficit. But by 3pm you’re always hungry and fantasizing about anything within arm’s reach. You’re not broken. Your body is doing exactly what it’s designed to do. Why You’re Always Hungry on a Diet (And How to Actually Fix It) Why Hunger in a Deficit Is […]
03
Aug
Aug
You just got back from a week away on vacation. You step on the scale and it’s up 5 pounds. Your first thought is somewhere between “did I undo everything?” and “do I need to punish myself back into shape?” Take a breath. That number isn’t what you think it is. Post-Vacation Weight Gain: Why […]
27
Jul
Jul
It’s time to separate science from social media in the world of menstrual cycle training and syncing. You have probably seen the advice: match your workouts to your menstrual cycle and you will train smarter and stop fighting your own body. It usually arrives with a tidy chart telling you to lift heavy on some […]
20
Jul
Jul
Protein: What is it Good For? Unlike war, the answer is not “absolutely nothing.” Edwin Starr need not apply here. So what is it good for? A lot, actually. Proteins act as building blocks, messengers, movers, assistants, and virtually anything else vital that you can think of in your body. For this article, we’re focusing […]
16
Jul
Jul
You do not need a full gym to build muscle. A pair of dumbbells and a bench cover every major muscle group, and for a lot of movements dumbbells are actually better than a barbell: each arm works independently, the range of motion is longer and more natural, and they are far kinder to your […]
13
Jul
Jul
You show up, you work, you sleep, you repeat. A few weeks pass, and the doubts start. Is your training actually working? Good news: there are reliable ways to tell. And some of them have nothing to do with how you look in the mirror. Is Your Training Actually Working? Here’s How to Tell. Start […]