Blog
Featured Exercise: 3-point Row
I’ve always been a fan of unilateral exercises that also serve as an indirect way of training core stability and endurance at the same time. The 3-point row is a great variation of the standard dumbbell row, allowing you to target the muscles responsible for keeping...
Featured Exercise: Rotating Plank
The rotating plank is an absolute game changer for those looking to up their core strength. As discussed in our previous core training article, the most efficient way of training the muscles responsible for trunk strength and stability is through isometric...
The 3 Mistakes Beginners Make When Training for Strength and Body Composition
I’ll be the first to acknowledge that strength training, as beneficial as it may be, can come across as a seven-headed monster to a lot of women, especially those who have never stepped foot in the gym before. Amongst all the female clients I have worked with, the...
How I Got Powerlifted Back On The Wagon
A tale about denial, pressure of leading by example and strong AF women. 2018 was a year full of highlights: I turned 40 and was ready for it both physically and mentally. I started my own business and it became a success much faster than I expected. I got to take...
It’s Time to Rethink Your Core Training
You might’ve been led to believe that crunches are the end-all-be-all key to a strong and defined set of abs. If your goal is to maximize hypertrophy in the abdominal region (aka get a 6-pack), dynamic exercises consisting of eccentric and concentric portions, as...
What’s the Deal with Deloads?
Deloading is a commonly misunderstood concept. When properly applied, deloads offer a way to reduce fatigue that has been accumulated as a byproduct of training overload. That means, all the hard work you’ve put in for the last X weeks have led to a substantial...
Should You Be Doing Trap Bar Deadlifts?
For a very long time, I saw the trap bar deadlift as the inferior counterpart to barbell deadlifts. As my knowledge of training evolved (as did my preferences and abilities as a coach), I came to realize that there is a time and place for the trap bar deadlift in...
Auto-regulation and RPE-based Training
RPE has been making rounds in the powerlifting community for a few years now. In this article, we discuss its value, pros, cons, and common misconceptions.
Meal Frequency and Peri-Workout Nutrition
The value of nutrient timing and meal frequency has been a hot topic of debate in recent years. However, most studies have shown that, for us simple folks who aren’t making a living off of training, it just simply doesn’t matter that much. But, since there’s still a...
The Role of Dietary Protein in Weight Loss
Why is protein regarded as the king of macronutrients? You might already be aware of its importance when it comes to building muscle and regulating bodily functions, but did you know it can also help you lose fat more efficiently? For those seeking to lose weight,...