• stop killing yourself for gains

    January 14, 2021 by

    One of the biggest myths people believe is that going to failure is the only option for gains. A notion that is not only FALSE but can lead to injuries and form compromises. Fitness ads and social media videos always show us someone pumping out their last rep looking like they are about to explode.… Read more

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  • ROM – Range of motion

    January 12, 2021 by

    As a newbie lifter or gym enthusiast, the term range of motion is either a little confusing or your bread and butter. I say this because, in the beginning, some people follow a pre-made plan or read/ watch a lot of content that focus on form, tempo, even primary and secondary muscles engagement per exercise.… Read more

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  • 2021…

    January 5, 2021 by

    Welcome to 2021, seems a lot like 2020 right? COVID-19 is still around some, of us are still unemployed, filled with anxiety, stress, while others are creating content, building businesses and making ends meet. Two sides of the same coin if you ask. That said, this post is for both sides starting with the anxious,… Read more

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  • To Indulge or Not to Indulge..

    December 23, 2020 by

    I have gone back and forth with creating an inspiring holiday post to encourage each of you to embrace all the festivities. Particularly in terms of nutrition, as I know many people struggle with moderation or indulging at all. All of which comes from fear of regressing or not being in control. The worst one… Read more

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  • Not Another Protein change

    December 17, 2020 by

    Today during my daily research reads a post on examine.com that talks about protein intake caught my eye. As many of you know as nutritionist and fitness coach, I lean toward maxing protein at 1.3 – 1.6 grams per kg of body weight when bulking up and 1 – 1.3 or 10% of total daily… Read more

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  • Superfoods…?

    December 15, 2020 by

    Depending on your dietary choices or lifestyle, you will hear that certain foods are superfoods and others aren’t. They have mysterious powers that allow them to cure diseases and ailments much more effectively than any other food. Yet, after a few months sometimes weeks, these foods are not super anymore another one is that you… Read more

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  • Sleep…. too much, too little or just enough

    December 7, 2020 by

    One subject that is particularly interesting to me as of late is sleep, not just how many hours but also what counts as quality sleep. I know many people claim to have a bedtime but end up tossing and turning for half of that. Furthermore, exploring the truth behind a few myths like adapting to… Read more

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  • You Want It, Then Go For It

    December 1, 2020 by

    There will always be someone who puts you down, expects more of you or disapproves of how you live life. Sometimes it is even the people closest to you, that’s ok because it teaches a lesson that everyone deserves to learn. Not everyone will support you. Honestly, they do not need to because it only… Read more

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  • Fight or flight

    November 25, 2020 by

    Something that I don’t talk about on here a lot is the fight or flight response you get from anxiety, panic attacks, confrontation in addition to other stimuli. A notion that everyone is very familiar with, but think is straightforward you are a fight or flight person, rarely both. However, there is a little more… Read more

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  • Stop neglecting the Lower Body!

    November 17, 2020 by

    A trend that has been around for years and will most likely be around for many years to come is neglecting proper lower body training. Many fitness enthusiasts and beginners hit their lower body once a week or every other week because leg day sucks or the assumption that big arms, chest, back and washboard… Read more

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