Flexible Approach/Rigid Application

Mar 18, 2019

As a nutrition coach, we need to be aware of all our biases and preferences and try to coach to the clients we have in front of us.

We all have our preferred methods of dieting and it can be tempting to see everyone who comes to us as a copy of ourselves. What has worked for you must work for someone else right?

Well not necessarily.

On a principle level, we know the things that work for fat loss and muscle gain. Energy deficit, more kcals out than kcals in, sufficient protein to protect from muscle loss and keep the amino acid pool topped up, plenty of fibre and micronutrients from vegetables and fruit.

The rest can be very much tailored to client preferences.

You might love Intermittent Fasting but if the person in front of you is telling you they really feel lethargic without breakfast and when they fast they are so hungry they end up making poor food choices, it’s probably not the method for them.

So have lots of tools in your toolbox. Have plenty of ways to make a diet...

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Use Your Traps

Mar 18, 2019

Want to a get those extra height on your pulls before going under the bar on finishing a clean or a snatch? Then you start doing CLEAN PULLS from a block or a mid-hang position.

How to do it: (Watch Video)

  • Set your weights on a block.
  • Initiate the lift by pushing with the legs against the floor.
  • Shift your weight back slightly more toward the heels as the bar separates from the floor and maintain approximately the same back angle until the bar is at mid-thigh.
  • Accelerate the bar aggressively with violent leg and hip extension, keeping the bar close to the body and allowing it to contact at the upper thighs.
  • The movement should be directed vertically with a focus on extending the body upward, it will be leaned back slightly.
  • The arms are not engaged in the movement but, remain relaxed in extension.
  • The shoulders should be shrugged up after the completion of leg and hip extension to continue the bar’s upward path and allow it to stay against the body. The aggressiveness of the...
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Vegan Diets

Mar 18, 2019

The problems many vegans face when dieting is that usually they find changing their actual body composition somewhat difficult. The limitations when it comes to protein intake and lifestyle mean it can be more challenging to effectively build muscle and burn fat.

When people rave about the wonders of a well executed plant based diet, it’s often due to cleaning up their diet from a lot of processed meat and grain products, and including a lot more greens and fibre in their diet

Here are a few solutions to fix up a vegan diet to make body composition change easier:

Solution 1: Focus on Quality

When a client is following a plant-based diet, it is important the diet is actually plant- based, and not riddled with alternative food products and ‘fake meats’. It’s all too common to see a vegetarian or vegan base the majority of their meals around processed junk, which are ‘supposed’ to be delivering health benefits whilst boosting their protein intake.

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How Your Feet Land

Mar 18, 2019

Do you remember the first time you came for your first class in Olympic Lifting?

Coaches instructing various cues like, what grip to use, 1st,2nd,3rdpull, transition, triple extension and likes.. in which your mind is like a mathematical equation that need to be solve.

Take it all in and Have a breather, let’s just start first with the feet position from starting set up position until the landing position. Figure by @whiteboard_daily

When I coach beginners and newbies that are hesitant, I give them a chalk to mark their initial feet position, have them close their eyes,  ask them to jump as high as they can, assume a stable squat position when they land and mark that spot.

Written By Orlando Aragon (Creator & master trainer for olympic lifting level 1 & 2)

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What To Do With Your Calorie Number?

Mar 18, 2019

So you’ve just calculated your TDEE or daily calories needed for your goal.

Now what?

Sometimes the number looks too high, too low. It’s WAY more than you think you’ve been eating or it’s about right.

The thing to remember with all the various ways to calculate our energy needs is they are our best guess. A good estimate. So use it as a start point, as a springboard to get into your nutrition plan.

The numbers we calculate are never set in stone. They are absolutely fluid so have systems in place that measure and track your progress so you can make a judgment call on if you need to change things.

Set your calories and macros up, and keep an eye on your weight, body fat, girth measurements and/or progress pictures. If they are moving in the right direction for your goals, GREAT! You can be pretty confident that that number you’ve calculated is in the right ball park.

If after 2/3/4 weeks the measurements haven’t moved or are moving in the wrong...

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Text Neck

Mar 18, 2019

The term “Text neck” was coined by Dr. Dean L. Fishman, a US chiropractor. The term of ‘Text neck or another phrase turtle neck posture”, can be described as a repeated stress injury and pain sustained from excessive watching or texting on handheld devices for long periods of time‟. Text neck leads to harmful symptoms such as neck pain, upper back pain, shoulder pain, chronic headaches and increased curvature of the spine. On using the mobile phone over long periods of time, users usually adopt prolonged forward head posture. 

There's a universal texting posture, and it isn't a good one. "I see patients all day because of neck pain due to poor posture—and smartphone usage is contributing to it," says Kenneth K. Hansraj, MD, chief of spine surgery at New York Spine Surgery and Rehabilitation Medicine. In one study, Dr. Hansraj found that looking down at your phone puts roughly 60 pounds of pressure on the spine (compared to about a dozen...

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When Should You Change Your Nutrition Program?

Mar 18, 2019

We’ve probably seen it all before with people.

One week they are Paleo dieting, next it’s low carb the next week Intermittent Fasting and then it’s Keto.

However they never seem to get results. This isn’t because any of these diets do/don’t work, I could have named 4 other diets to make the same point, but they aren’t doing the basics and they’re looking to fancy solutions to solve their nutrition and lifestyle problems.

We know why the diets above work, when they work. They create a calorie deficit and some level of accountability. They have a rule structure in place that limits the intake of certain food groups and this makes it hard(er) to over eat these foods and so you lose weight.

But flip flopping from diet to diet without sticking to any one of the variables that diet sets means you end up spinning your wheels.

So when should you change your nutrition plan?

Well you should adopt an ‘if it isn’t broke, don’t fix...

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Elbow Pain When lifting?

Mar 18, 2019

The two most common types of elbow injuries among people doing any form of weight lifting on a regular basis. They are:

  1. Medial Epicondylitis: Also known as Golfer’s Elbow, this injury affects the flexor tendons that attach at the medial epicondyle (which is the small bony bump on the inside of your elbow… see photo) and causes pain most often on the inner side of your elbow and/or forearm. So if that area tends to hurt most as a result of back and biceps exercises like curls and pull-ups/chin-ups/lat pull-downs… there’s a good chance this is your problem. It was my problem, too.


Symptoms of medial epicondylitis may develop slowly, particularly when the condition has been brought on by overuse. Other people may develop symptoms suddenly, especially in the event of injury.

Some include:

  • pain when flexing the wrist toward the forearm
  • pain that extends from the inside of the elbow through the wrist to the pinky
  • a weak grip
  • pain...
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1% Rule

Mar 18, 2019

Have you heard of the 1% Rule?

Most trainers want their clients to get results as fast as possible, usually because they know what’s possible if the client is willing to put in the work.

However sometimes trainers fall into the trap of thinking that everyone wants to weigh their food, prepare it in the same way an athlete does, push it to the max in the gym every session and change their entire lifestyle over night.

When working with the general public it’s crucial to meet them where they need to be met. Small changes over time will serve much more meaningful results.

As clients start to understand the impact of their existing lifestyle on their desired results, they usually begin to realise they need to do more than just go to the gym. They realise they need to change the way they eat, how active they are outside of their gym hours and even how they think.

This has proven to be intimidating and overwhelming for most as their existing lifestyle is a big part of who they...

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Where To Begin

Feb 02, 2019

By the time clients have come to you they usually have a surface level goal they bring to you of what they want. Having worked with so many people, I’ve noticed one commonality between them. They all have an inkling they want to change but they never seem to know where to start.

The best place to start is to keep digging deep and asking “what do you want?!” Keep asking this question until your client runs out of things to answer.

I have asked this question countless times and 99% of the time the answer is what they don’t want. (Listen for it next time you ask someone – it seems to be a natural response for the majority!)

For example;

Trainer: “What do you want?”

Client: “Well I don’t want to look or feel like this anymore”

The client thinks they’ve told you what they want but they haven’t, they’ve only told you what they don’t want… You must probe deeper until the client has a super clear...

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