With only 4 weight training sessions on her program, in addition to a couple of 20-minute cardio sessions, she is coming in leaner with each biweekly check in. Did I mention that she is also enjoying weekly high carb refeeds?

I came across a study the other day recently published in Biological Psychiatry that got my attention. After reading it, I was like, “Hey that’s interesting” and “Oh, I should share that”. So here’s me doing that. I’ll give you the Cliff/Coles notes on the study as not to bore you with all the unnecessary.. Read more →

“One day a farmer’s donkey fell down into a well. The animal cried for help for hours as the farmer tried to figure out what to do. Finally, he decided the animal was old, and the well needed to be covered up anyway; it just wasn’t worth it to retrieve the donkey.He invited all his.. Read more →

Part of the reason our clients take progress pictures every two weeks is because sometimes change is hard to see in yourself day to day. They are such a major reference point and indicator of change though. From this LBC client “I am shocked Holly! I didn’t think I looked any different. Or at least post.. Read more →

A popular question many trainees have is “what are the differences between these two exercises?” First and foremost, the movement is different. In regards to flat bench press (i.e. using free weights) there’s a natural arc that happens when lifting and lowering the weight. When benching on the smith machine there is no arc, you’re.. Read more →

There is always a person who will say, “meal plans are so strict” or “I can’t eat the same thing every day” or “how am I supposed to eat so much/so little” or some type of comment that already reinforces some negative idea about meal plans, weighing food, meal prep.I want to put to rest.. Read more →