"Eat carbs every single day for the rest of your life" Yes you read that right. It's sad that the statement I provided you would usually be deemed a misnomer this day and age. The reality is there isn't a valid study to support the superiority of LCD (Low Carb Diet) or VLCD (Very Low Carb Diet) on metabolic rate, hunger/appetite, or weight and fat loss. Especially when compared to the overwhelming amount of evidence to disprove the whole notion. And the National Weight Lo

"Protein raises your metabolism the most" I swear if you were to just take the advice of everyday people passing by, you would be hard pressed to believe that protein does just about everything, and we really don't need to eat anything else. Emotional overreactions are so commonplace in the fitness industry especially, that they have undoubtedly cemented many people's belief systems when it comes to nutrition. The path of least resistance in critical thinking is real, and I

I don't know if you could tell, but I absolutely love to research training science and share everything I learn through writing. And I was particularly interested in this topic and have been for quite some time. I was reluctant to write the piece until I had enough real world evidence from training clients over the years and research, so that I could make a solid case for reliable recommendations. Splits represent individual and collective training frequencies of muscle gr

The Foam Roll Pushup w/Deficit This diverse and unique pushup variation combines shoulder stability/centration, potential chest and shoulder hypertrophy and endurance, upper body warm-up/preparation, improved flexibility and mobility, and basic levels of strength in beginner-level clients, or de-load and neural maintenance in advanced-level lifters. If you were to pick one exercise type that provides the most training variation, then the push-up would undoubtedly be at the to

Like too many other topics in the fitness industry, the debate on what protein source is the best remains at the top the list. There are so many claims floating around these days, and that's why I love writing, because credible research, science, and common sense always clear things up for people. So without further ado, is there in fact a specific type of protein, plant or animal, that is superior to another across the board? Let's look at various things now, and you'll s

If you or someone you know is an aspiring athlete then you may very well be wondering whether or not meal frequency, or how often you eat, plays a role in your outcome-based goals. Fortunately for you, meal frequency is a secondary factor that can benefit you, but conversely, it will not break you or prevent you from reaching any of your goals according to science. Below are the common focus points related to meal frequency. #1-Metabolic rate/fat loss #2-Muscle Building and P

An introduction to the benefits healthy fats have on athletic performance and other associated factors that affect performance is long overdue. Like its counterparts of carbohydrates and protein, fat plays a vital role in the human body. Without its presence in the proper amounts, every type of athlete will be rendered far less capable when the time comes to compete. Below, you will be provided with 4 key pathways that contribute to your athletic success, or a lack thereof. *

Timing your nutrient intake is crucial. This refers to the specific timing of nutrient intake- aka nutrient timing- before, during, and after your workout (i.e. Peri-Workout Nutrition). The proposed idea historically is that if you eat certain types of foods at certain times, you can effectively maximize training responses and adaptations, which are vast in number and benefit the athlete in one way or another over time. Science even suggests that regular practice of peri-wor

No-nonsense approach to muscle building Everyone meet Skylar Schroeder. Skylar was just your skinny young teenager with strong aspirations of becoming his biggest and best self. Fast forward 6 months, and he had gained 35 lbs. of raw muscle mass following sound nutrition and training advice, including an effective workout plan with set, rep, and tempo guidance. But that is neither here nor there. If you're interested in the collective approach Skylar used then feel free t