Look Good Move Well

It sounds so simple - but does it work to change your body simply by burning more calories than you eat? Energy in is impacted by more than just your food. And energy out is more nuanced than your daily sweat sesh. If you’re only focused on calories, the equation will work - to a point. In this episode, we’ll cover what else to consider so your nutrition boosts your metabolism, keeps you from crashing, and stays in the sustainable zone.

Information on what to eat is often conflicting - and protein is no exception. We know the importance of protein for building muscle and getting lean, but is it healthy long term? How much is the right amount, and what are the signals that can help you find out? Listen in to clear your confusion and make the perfect protein plan for you.  

With this week's release of Functional Body Composition 2.0, we've created separate tracks for males and females for the first time in our online programs. So what are the physiological and mental differences at play? Dig in with us and learn more about neuromuscular efficiency, rep ranges, and how training motivation factors in.  

Do you take it as a given that your metabolism will slow down in your 30s, 40s, and beyond? Dig a little deeper with us as we examine the myths and misconceptions around how metabolism works. The way your body responds to training, nutrition, and life will definitely change over time - but you have more power than you might think when it comes to looking and feeling amazing.

In Part One we covered how to calculate your calories - but there’s no such thing as a magic macro formula. Today we dive into where to take this estimation, how it translates to food on your plate, and where to go from there to find a formula that works for you - including common stumbling blocks and other factors that will help make your nutrition plan sustainable.  

The numbers of your calories and macronutrients aren't magic - and they're only one piece of mastering your nutrition. But understanding how they work, how to get them, and how they fit into the context of making nutritional change is an effective tool for change. In this two-part episode, we demystify the numbers and tell you exactly how to calculate calories - as well as what else to do for your nutritional plan.  

If you had to bias your preference, which one would you pick? Training to look good and training to win are two different things - but you can find a happy medium with the insights from today's episode. We also cover where clients tend to get stuck, and how to make sure you're approaching your nutrition for sustainable success.

Need to move your fitness coaching business online? We mentor and work with many personal trainers and fitness coaches who are adapting to the times through virtual coaching. But there are tools, skills, and mindsets that are unique to the online setting that will make or break your ability to connect with clients and manage your time well. Listen in for tips from our years of experience coaching athletes one on one, without every laying eyes on them in person.  

A lot of people are reaching out because they realize they may be working out at home for quite some time, and they still want to see some progress. Today we give a few points to think about when you're looking for just one or two pieces of equipment that will keep your home fitness going strong.  

Is the person with the top workout score the healthiest? Do they have the best body composition? Not necessarily - because chasing intensity in workouts yields a different outcome than conditioning for aesthetics. Today we dive into Functional Pump Conditioning methods for aesthetics, and discuss the difference between that and a performance-focused conditioning approach.  

Marcus and Misbah return for a new season and dive right into a topic we get many questions about. Intermittent fasting is a trending idea, but shouldn't necessarily be the number one tactic if you want to lose weight. So let's talk about where it might sit on the priority list, how to experiment with fasting windows, how fasting fits in with training, and other tips to help you build sustainable healthy practices. 

As gyms reopen around the world and quarantine comes to an end, we're reflecting on the biggest takeaways. Shaking up your routine has a way of bringing priorities into focus - will you change anything about your health and fitness now moving forward? We're highlighting our biggest lessons learned about training motivation, simplification, and more.

Take control of your progress and develop a meaningful, fulfilling relationship with your coach - or on your own fitness journey - by owning the four key points in this episode. When you do, no one else will be responsible for your successes and failures - they belong to you. Paying for coaching? Set the expectations for each side together and magic will happen! We'll show you how.  

When clients get into the gym, we assess their movement before writing them a training program - so why not do the same for nutrition? Before you take on a detailed macro counting and supplement regimen, use this three-phase guide to take stock of your nutritional level, and build great foundations for lasting positive change.

When the clock cuts you short, take control of your training with these guidelines on how to make the most of your time in  the gym. We’ll walk you through a 30 minute, 45 minute, and 60 minute workout blueprint so you have a great session even when kids, calls, and your calendar await.