Sometimes the role of a coach is to change your program when it isn’t working. But many times a coach’s job is simply to know when you actually DON’T need to change your program and to keep you going on the path you’re on when you’re feeling discouraged. In my experience, people change their program.. Read more →

Her program consists of 4 strength training sessions, no cardio at this time – and she’s enjoying the foods she likes! This is what great compliance and being dedicated to a goal looks like!

There were quite a few requests for oil-free or lower oil marinades and dressings on the page a couple of weeks ago. So here you go, this is a favorite of mine: 1/2 cup apple cider vinegar 1/3 cup unpasteurized honey or agave nectar 1/4 cup extra virgin olive oil 1/4 cup water 2 tablespoon.. Read more →

Here is one thing that really grinds my gears about internet diet/fitness articles. Authors often take mechanistic, acute data such as insulin response to a certain meal, lipolysis (fat breakdown) in response to a training protocol, or protein synthetic response (muscle building) in response to feeding in a certain time window after exercise and translate.. Read more →

LBC client, Kelli, all 50 years young of her, looked good when she came to LBC, but now? In killer shape. 4 days of heavy strength training, some ab/core training and 1 sprint workout.

As much as it is important to challenge your body with hard training, it is also important to facilitate recovery by providing adequate nutrients and sleep. Not to mention that not getting enough sleep alters hormones making you more hungry and staying up late simply gives you more time to eat. If you want to.. Read more →