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Benefits of Periodic Strength & Conditioning Testing

As a coach, I’ve always believed that people need to spend more time training and less time testing. Progress comes from consistent effort, not from constantly chasing numbers in the gym. That said, strategic testing at the right times can be a valuable tool in any strength and conditioning program. When done correctly, testing provides insight into progress, highlights areas for improvement, and helps guide future training decisions.

When Should You Test?

The frequency of testing depends on your goals, training experience, and the structure of your program. For most individuals, testing 2-4 times per year is ideal. This allows enough time between tests to make meaningful progress while ensuring you’re staying on track.

Ideal Testing Frequency Based on Goals:

• General Strength & Fitness: Every 12-16 weeks to assess progress without disrupting training.

• Athletes with Seasonal Schedules: Before and after the competitive season to measure gains and losses.

• Competitive Strength Athletes (Powerlifters, Weightlifters, HYROX, etc.): Testing is often built into cycles leading up to competition days.

• Endurance Athletes Cross-Training with Strength Work: Testing every 3-4 months ensures strength gains don’t interfere with endurance goals.

The key is to plan testing so it informs training, rather than letting it become the focus of training.

Why Testing Matters

Testing isn’t just about hitting PRs—it’s about measuring growth, identifying weaknesses, and ensuring your program is delivering results. Here are some of the biggest benefits:

1. Tracking Progress with Objective Data

Strength and conditioning programs are designed to create adaptation over time. Without testing, it’s easy to lose sight of progress. Whether it’s a new 5-rep max squat, an improved conditioning benchmark, or faster sprint times, testing provides clear data on whether your training is working.

2. Identifying Weaknesses

Testing doesn’t just reveal what’s improved—it also shows where gaps exist. Maybe your squat strength has gone up, but your deadlift has stalled. Maybe your endurance is solid, but your sprint speed is lacking. Testing helps pinpoint where to adjust focus in the next training phase.

3. Validating Training Decisions

A well-structured training program should lead to steady improvement. If your test results show stagnation or regression, it’s a sign that something needs to change. Maybe your recovery isn’t adequate, your volume is too high, or your exercise selection isn’t addressing key weaknesses. Testing helps course-correct before major plateaus occur.

4. Boosting Motivation & Engagement

Hitting a PR or seeing quantifiable improvements can be a huge confidence boost. Even if testing reveals areas to improve, it gives athletes a renewed sense of purpose in training. Plus, having testing days on the calendar provides extra motivation to stay consistent.

5. Ensuring Training is Well-Balanced

Strength and conditioning programs often involve multiple physical qualities—strength, power, endurance, mobility, and speed. Without testing, it’s easy to overemphasize one area while neglecting another. Periodic testing ensures well-rounded progress and helps prevent overuse injuries.

Testing with Purpose

The biggest mistake people make with testing is doing it too often or without a clear reason. Every test should have a purpose, whether it’s assessing max strength, work capacity, sprint speed, or muscular endurance. Testing should complement training—not replace it.

“The CFUS Standard Seven”

Annual Testing by: CrossFit Union Square

At CrossFit Union Square, we’re taking testing to the next level by implementing a structured seven-test system. These tests are designed to assess all key aspects of fitness while ensuring our athletes develop well-rounded capacity across multiple domains.

Our seven tests focus on:

1. Endurance – Measuring aerobic capacity through longer-duration efforts of running, jump rope, and rowing or another monostructural activity.

2. Weightlifting – Assessing strength and power through compound lifts.

3. Power Output – Testing explosive performance through short-burst energy system work.

4. Gymnastics – Evaluating bodyweight strength, control, and skill development with movements like pull-ups, handstand push-ups, and single-leg strength and balance.

5. CrossFit-Specific Test 1 – A CFUS original CrossFit benchmark WOD to track mixed-modal work capacity over time.

6. CrossFit-Specific Test 2 – A test targeting moderate-duration metabolic conditioning, assessing pacing, recovery, and efficiency under fatigue.

7. CrossFit-Specific Test 3 – A test combining multiple elements of fitness in a competition-style format to mimic Open-style workouts.

By implementing these seven tests annually, we ensure that our athletes don’t just get stronger or faster in one area but improve across all aspects of fitness. Each test provides a measurable benchmark, guiding both personal training goals and the evolution of our programming.

Here’s how to structure testing on your own effectively:

• Strength Testing: Use rep maxes (3RM, 5RM) rather than always chasing 1RMs, unless preparing for a competition.

• Conditioning Benchmarks: Repeat key workouts (e.g., row or run time trials, metabolic conditioning tests) to gauge aerobic and anaerobic capacity.

• Skill-Based Tests: Measure improvements in movements like Olympic lifts, gymnastics skills, or sport-specific drills.

Final Thoughts

Testing is a tool—not the goal. The real progress happens in the training between tests. By strategically incorporating testing at the right times, you ensure that your hard work is actually delivering results, while avoiding the common pitfall of prioritizing numbers over long-term development.

So train hard, test smart, and use the data to keep moving forward.

Ready to Take Your Training to the Next Level?

Testing is only valuable if your training is setting you up for success. If you’re looking for a strength and conditioning program that delivers real, measurable progress—without wasting time on unnecessary testing—let’s work together.

Whether you’re an athlete looking to improve performance, a fitness enthusiast chasing new PRs, or someone who just wants to move, feel, and perform better, I can help you build a plan that works.

📩 Message me today to get started with personalized coaching, structured programming, and expert guidance to help you reach your goals!

How to Maximize Your CrossFit Open Performance

The CrossFit Open is an exciting and challenging time of the year. Whether you’re looking to qualify for the next stage, set personal records, or simply push yourself in a competitive setting, preparation is key. While you can’t magically become fitter during the Open, you can set yourself up for success by focusing on the right strategies. Here are my best tip on how to maximize your performance and make the most of your Open experience.

1. Stick to What You Know

The Open is not the time to experiment with new gear, new movement patterns, or drastically change your training approach.

Avoid:

❌ Trying new shoes, grips, or knee sleeves mid-week.

❌ Changing your warm-up or workout pacing significantly.

❌ Attempting a brand-new movement without prior experience (e.g., a different snatch technique).

Instead, trust your training and refine what you already do well. Keep your warm-up routine consistent, stick to your normal pre-workout meals, and lean on strategies that have worked for you in past workouts.

2. Fuel Properly Throughout the Week

Performance starts with nutrition, and what you eat leading up to your Open workout matters.

Aim for balanced meals with lean proteins, healthy fats, and plenty of carbohydrates to keep your energy levels steady.

Avoid excessive junk food, alcohol, or extreme calorie deficits, as they can negatively impact your recovery and performance.

A good daily template:

🍳 Breakfast: Scrambled eggs, whole wheat toast, avocado, and berries.

🥙 Lunch: Grilled chicken, quinoa, roasted vegetables, and olive oil.

🍽️ Dinner: Salmon, sweet potatoes, and steamed greens.

🍯 Snacks: Greek yogurt with honey and granola, or a protein smoothie with bananas.

This steady intake of quality nutrients will help ensure you have the energy to crush your Open workout.

3. Stay Hydrated

Hydration is crucial for optimal muscle function, recovery, and endurance.

Follow these guidelines:

💧 Water FIRST: Drink plenty of water throughout the day (aim for half your body weight in ounces as a general rule).

🧂Electrolytes When Needed: If you’re sweating a lot, doing multiple sessions in a day, or feeling fatigued, use an electrolyte drink (like LMNT, Liquid IV, or Nuun) to replenish sodium, potassium, and magnesium.

🧃Pre-Workout Hydration: About 60–90 minutes before your Open attempt, drink 16-20 oz of water to ensure you’re well-hydrated without feeling bloated.

💧 Post-Workout Rehydration: Follow up your workout with 16-24 oz of water and electrolytes if you had a long or especially intense session.

4. Prioritize Sleep & Recovery

You won’t gain a significant amount of fitness in the middle of the Open—but you can maximize the fitness you already have by recovering well.

💤 Sleep 7-9 hours per night to allow muscle repair, hormone balance, and optimal mental focus.

🧘 Reduce stress by keeping life obligations as manageable as possible leading up to your workout.

🚶 Use active recovery (light stretching, walking, or mobility work) instead of extra, intense workouts.

If you feel fatigued, skip an unnecessary workout and focus on quality sleep, hydration, and nutrition instead. A well-rested body will always outperform an overtrained, exhausted one.

5. Dial in Your Post-Workout Nutrition

Recovery begins immediately after your Open attempt. Here’s how to refuel:

Immediately Post-Workout (0-30 minutes)

  • Protein + Fast-Digesting Carbs
  • A protein shake (20-30g protein) with a banana, dates, or honey for quick glycogen replenishment.

If you prefer whole foods, go for chicken breast with white rice or Greek yogurt with berries and honey.

2-3 Hours Later

  • More Protein & Complex Carbs

A full meal with lean protein (chicken, fish, lean beef, tofu), complex carbs (quinoa, sweet potatoes, brown rice), and healthy fats (avocado, nuts, olive oil).

This two-stage refueling approach helps rebuild muscle tissue, restore glycogen, and prepare you for your next workout.

Final Thoughts

The Open is about testing your fitness but with the right preparation and strategy, you can maximize your score week of week. The best thing you can do during the open is stay consistent with your usual routine, fuel your body properly, hydrate, and prioritize sleep and recovery.

A well-rested body will always outperform an overtrained, exhausted one.

With these simple yet effective strategies, you’ll be ready to perform at your best — whether you’re aiming for the next stage or just looking to beat last year’s scores.

Need Help with Your Open Strategy? 

Let’s Work Together!

If you’re looking for personalized coaching, workout strategies, or real-time feedback on your Open performance, I’m here to help. Whether you need a game plan this week’s workout, competition prep for upcoming events, or a structured approach to dominate next year’s Open, I’ve got you covered.

📩 Message me now to schedule a strategy session or get started with customized training.

Let’s take your performance to the next level!

Alcohol and Athletic Performance: Finding Balance Between Enjoyment and Progress

When it comes to fitness and athletic performance, we tend to focus on training routines, nutrition plans, and recovery protocols. But one lifestyle factor that often gets overlooked is alcohol consumption. Whether you’re a weekend warrior, a recreational gym-goer, or a competitive athlete, understanding how alcohol affects your body can help you make more informed decisions — and enjoy the occasional drink without sabotaging your hard-earned progress.

Let’s break down the effects of alcohol on athletic performance, recovery, and long-term goals. We’ll also cover strategies to enjoy a drink while minimizing negative impacts.

How Alcohol Affects Your Body and Performance

1. Dehydration and Recovery

Alcohol is a diuretic, meaning it causes your body to lose fluids faster than usual. Dehydration can negatively affect everything from muscle function to recovery time, making your workouts feel harder and delaying your progress.

• Impact on Performance: Dehydration can impair strength, endurance, and coordination.

• Impact on Recovery: Rehydrating after drinking is essential. If you’re dehydrated after a night out, your muscles may feel tighter, and your usual post-workout recovery could slow down.

Tip: Alternate alcoholic drinks with water and prioritize electrolyte-rich beverages if you plan to train the next day.

2. Muscle Protein Synthesis

Alcohol impairs muscle protein synthesis (MPS), the process through which your body repairs and grows muscle tissue. Research shows that even moderate drinking post-workout can reduce MPS, limiting muscle growth and recovery.

• Impact on Performance: If your goal is to build muscle or strength, drinking too frequently may hinder these gains.

• Impact on Recovery: Reduced MPS means your muscles may not repair as efficiently, increasing soreness or risk of injury.

Tip: After a tough training session, prioritize a solid meal and recovery time before consuming alcohol.

3. Sleep Quality

Quality sleep is crucial for muscle recovery, hormonal balance, and cognitive function. While alcohol may make you fall asleep faster, it disrupts your sleep cycles, particularly REM sleep, which is essential for recovery.

• Impact on Performance: Poor sleep can reduce reaction time, endurance, and strength.

• Impact on Recovery: Inadequate sleep can cause fatigue and compromise your ability to recover fully.

Tip: If you do drink, try to avoid alcohol close to bedtime to give your body time to metabolize it before sleep.

4. Hormonal Effects

Alcohol can affect your hormones, particularly testosterone and cortisol. Testosterone is crucial for muscle growth and repair, while elevated cortisol levels can lead to muscle breakdown.

• Impact on Performance: Lower testosterone levels can reduce strength and muscle mass.

• Impact on Recovery: Elevated cortisol can hinder recovery and promote fat storage.

Tip: Limit heavy drinking to avoid chronic hormonal disruptions that can interfere with your fitness goals.

5. Energy and Nutrient Metabolism

Alcohol provides “empty calories” with no nutritional value. It can also impact the way your body metabolizes nutrients, diverting energy away from processes like glycogen synthesis, which is important for endurance athletes.

• Impact on Performance: Reduced energy stores can affect stamina and performance in longer workouts or competitions.

• Impact on Progress: Excessive drinking can contribute to weight gain, making it harder to achieve body composition goals.

Tip: Keep track of your overall calorie intake when drinking, especially if you have body composition goals.

How to Enjoy Alcohol Without Compromising Progress

You don’t have to give up alcohol entirely to maintain your fitness goals. Balance is key. Here are some strategies to enjoy drinks responsibly while staying on track:

1. Plan Around Training:

• Avoid drinking the night before a major training session or competition.

• After an intense workout, give yourself a few hours to rehydrate and refuel before drinking.

2. Moderation is Key:

• Limit yourself to 1-2 drinks in a sitting. Binge drinking can have far greater effects on performance and recovery.

3. Choose Your Drinks Wisely:

• Opt for lower-calorie beverages like dry wines, light beers, or spirits with low-sugar mixers (e.g., soda water with lime).

• Avoid sugary cocktails or heavy beers that add unnecessary calories.

4. Stay Hydrated:

• Drink a glass of water between each alcoholic drink.

• Make sure to rehydrate properly the following day, focusing on water and electrolyte drinks.

5. Prioritize Nutrition:

• Eat a balanced meal with protein, healthy fats, and carbs before drinking.

• This helps slow alcohol absorption and supports muscle repair.

6. Know Your Limits:

• Listen to your body. If you feel alcohol is affecting your training, it might be time to reassess your habits.

The Bottom Line

Fitness and social enjoyment don’t have to be mutually exclusive. While alcohol does have physiological effects that can hinder performance and recovery, mindful drinking practices can help you strike a balance. Understanding how alcohol impacts your body allows you to make choices that align with your goals, so you can enjoy the occasional drink without derailing your progress.

Remember, consistency in training, nutrition, and recovery always wins in the long run. Cheers to making informed choices and staying on track!

How to Set and Stick to Your New Year’s Fitness Resolutions

The start of a new year is the perfect time to commit to your health and fitness goals. But let’s be honest: many fitness resolutions don’t make it past the first few weeks. Whether it’s the allure of quick fixes or setting unrealistic expectations, staying consistent can feel like an uphill battle.

The good news? With the right strategies, you can make this year the one where your fitness goals become sustainable habits. Here’s how to set and stick to your New Year’s fitness resolutions:

1. Set SMART Fitness Goals

When it comes to fitness, vague goals like “get fit” or “lose weight” can leave you feeling aimless. Instead, use the SMART goal-setting framework:

• Specific: Define your goal clearly. For example, “I want to squat my bodyweight for 10 reps” is more actionable than “get stronger.”

• Measurable: Track your progress with numbers. This could mean aiming for 10,000 steps a day or hitting the gym three times a week.

• Achievable: Be realistic about what you can commit to. If you’re new to fitness, starting with five days a week might be too much—try three instead and add a day every 2-3 weeks.

• Relevant: Make sure your goal aligns with your personal values and priorities. Ask yourself, “Why do I want this?”

• Time-bound: Set a deadline to keep yourself accountable, like “I’ll run a 5K in April.”

2. Break Goals Into Short, Medium, and Long-Term Milestones

Big fitness goals can feel overwhelming. The key is to break them into smaller, more manageable steps:

Short-term Goals (1–4 weeks):

These are small wins that help you build momentum. For example, “Drink 64 oz. of water daily” or “Attend two group fitness classes a week.”

Middle-term Goals (1–3 months):

These should stretch you a bit more. Examples include “Improve my mile time by 30 seconds” or “Increase my deadlift by 10 pounds.”

Long-term Goals (6+ months):

These are the big-picture goals you’re building toward, such as running a half marathon, achieving a pull-up, or losing 20 pounds.

By focusing on small wins first, you build the confidence and consistency needed to tackle bigger milestones.

3. Avoid Overloading Yourself with Too Many Fitness Goals

It’s easy to get caught up in the excitement of the new year and set goals for weight loss, strength training, cardio, mobility, and more—all at once. But trying to do too much can lead to burnout.

Focus on 1–3 key priorities for your fitness journey. Whether it’s improving strength, building endurance, or increasing flexibility, narrowing your focus helps you stay consistent and avoid overwhelm.

4. Develop Systems to Support Your Fitness Goals

Goals are the destination, but systems are the roadmap that gets you there. For fitness success, build habits that make it easier to stay consistent.

• Plan Your Workouts: Schedule your gym sessions like appointments and stick to them.

• Prepare Ahead: Lay out your workout clothes the night before or pack your gym bag for work.

• Create a Routine: Find a time of day that works best for your schedule and make it a habit to train consistently.

• Stack Habits: Pair your workout with an existing habit, like heading to the gym right after work or dropping the kids off at school.

5. How to Stay Consistent When Motivation Fades

Motivation is great for getting started but isn’t reliable for long-term success. To stay on track, focus on these strategies:

Build Discipline

Make fitness part of your routine, not something you do only when you feel like it. Over time, discipline becomes habit, and habit becomes automatic.

Find Accountability

Work with a coach, join a class, or team up with a friend. Having someone to share your journey with keeps you motivated and accountable.

Celebrate Small Wins

Acknowledge every step forward, whether it’s hitting a new personal best, showing up on a tough day, or improving your form.

Give Yourself Grace

Missed workouts happen. What matters is getting back on track the next day. Progress, not perfection, is the goal.

6. Reassess and Adjust Regularly

Your fitness journey is dynamic. As you make progress, your goals might evolve. Take time every few weeks to reflect on what’s working and make adjustments where needed. If a goal feels too ambitious, scale it back. If you’re crushing it, challenge yourself further.

Final Thoughts

This year, focus on building a fitness routine that fits your life and sets you up for sustainable success. By setting realistic goals, breaking them into manageable steps, and staying consistent even when motivation fades, you’ll be well on your way to achieving your fitness aspirations.

Remember: It’s not about perfection; it’s about progress. Here’s to a year of strength, growth, and health!

What’s your fitness resolution this year? 

Let me know, and let’s crush it together!

Schedule a Consultation Today!

Staying on Track: The Benefits of Keeping Up with Your Training While on Vacation 🏖️

When you’re on vacation, the temptation to ditch your training plan and fully dive into relaxation mode can be strong. While taking a break is important, keeping some level of fitness during your trip can actually enhance your experience. Not only does it help you stay on track with your goals, but staying active can be a great stress reliever, allowing you to enjoy your time away even more. Plus, staying committed to your workouts, even on vacation, sets the tone for continued progress and success when you return home.

The Benefits of Vacation Workouts

1. Stress Relief

Vacations are meant to be a break from the stresses of daily life, but sometimes traveling itself can be stressful—flights, airports, and itineraries can create tension. Getting a workout in helps your body release endorphins, the “feel-good” hormones, which lower stress and improve mood. This can help you better enjoy your trip and feel more relaxed.

2. Maintain Your Progress

One of the main concerns when taking time off from your workout routine is losing progress. While a short break won’t completely derail your gains, incorporating even light workouts while on vacation helps keep your muscles engaged and prevents setbacks. You’ll return feeling strong and energized, rather than feeling like you’re starting over.

3. Boost Energy and Focus

Working out while on vacation can give you more energy to fully enjoy your trip. A morning workout can boost your alertness and mental focus, helping you be more present during your activities—whether it’s sightseeing, adventuring, or lounging by the pool.

4. Enhance Flexibility

Vacations are often about stepping outside of your usual routine, and that flexibility can extend to your fitness as well. If you’re used to rigid workout schedules, a vacation is a great time to be adaptable and explore new ways to stay active—like trying a local CrossFit class, swimming in the ocean, or hiking a scenic trail.

Tips for Staying Active on Vacation

1. Utilize Hotel Gyms or Room Workouts

Many hotels offer gyms that have everything you need for a quick strength or cardio session. If your accommodations don’t have a gym, bring a resistance band or a jump rope for easy-to-pack equipment, and create a bodyweight circuit in your room. Think air squats, push-ups, planks, and burpees—no equipment required.

2. Find a Local CrossFit Gym

If you’re someone who thrives in a community environment, consider dropping into a local CrossFit gym. Many CrossFit affiliates welcome drop-ins and have flexible day-pass rates. It’s a great way to keep your intensity up and meet new people while sticking with your favorite style of training.

3. Incorporate Vacation Activities

Depending on where you’re vacationing, you might already have active plans built into your trip. Swimming in the ocean, lake, or pool is a full-body workout that doesn’t feel like exercise. You can also explore the area through hiking, biking, or walking tours—getting your steps in without it feeling like a chore.

4. Morning Workouts for More Free Time

If you’re worried about cutting into your relaxation or sightseeing time, try scheduling your workouts in the morning. Not only will it give you a sense of accomplishment early in the day, but it frees up the rest of your time to explore, eat, and relax without the looming thought of getting a workout in later.

5. Track Your Steps

Exploring new cities is a perfect way to stay active without overthinking it. Tracking your steps with a fitness tracker or smartphone can help you stay motivated to hit a daily goal, even if you’re not in a structured workout. Walking between sights or along the beach can quickly add up and keep your body moving.

Key Takeaway

Balancing relaxation and activity on vacation is key to enjoying your time away while still maintaining your fitness goals. Whether you’re getting a quick hotel room workout in, finding a local gym, or staying active with vacation activities like swimming or hiking, every bit of movement helps. Staying consistent will not only make you feel better physically but also mentally, so you can return home without feeling like you’ve lost momentum.

Remember, it’s all about keeping the balance—work hard, play hard, and make the most out of your vacation while staying fit!

How Your Body Uses Calories as Energy: Understanding BMR, NEAT, TEF, and EAT

Ever wonder where those calories you consume go?

Whether you’re eating a protein-packed breakfast or sweating it out in the gym, your body is constantly using calories for various functions. The way your body uses energy can be broken down into four primary components:

• Basal Metabolic Rate (BMR),

• Non-Exercise Activity Thermogenesis (NEAT),

• the Thermal Effect of Food (TEF),

• and Exercise Activity Thermogenesis (EAT).

Understanding these processes can help you make smarter decisions for your health and fitness goals. Let’s break down each category, explore which ones you can control, and highlight how to make positive lifestyle changes to get the most out of your body’s energy expenditure.

1. Basal Metabolic Rate (BMR)

What is it?

Your Basal Metabolic Rate (BMR) is the number of calories your body needs to maintain essential functions like breathing, heart rate, and cell repair while at complete rest. Essentially, BMR accounts for the energy you burn just to stay alive.

How much does it contribute?

BMR makes up about 60-70% of your total daily energy expenditure. Factors like age, gender, body size, and muscle mass influence your BMR. The more muscle mass you have, the higher your BMR, because muscle tissue burns more calories at rest than fat tissue.

Can you control it?

While you can’t drastically change your BMR overnight, you can influence it through strength training and building muscle mass. Adding lean muscle increases your metabolic rate, helping you burn more calories even at rest.

2. Non-Exercise Activity Thermogenesis (NEAT)

What is it?

NEAT includes all the small movements and activities you do throughout the day that aren’t formal exercise: walking around the office, fidgeting, cleaning, gardening, or even standing while working.

How much does it contribute?

NEAT can account for 15-30% of your daily energy expenditure, depending on how active you are. For those with sedentary jobs, NEAT tends to be much lower compared to those who are on their feet all day.

Can you control it?

Yes, NEAT is highly controllable! Increasing NEAT is one of the most effective ways to burn more calories without a structured workout. Here are some easy ways to boost your NEAT:

• Take the stairs instead of the elevator.

• Walk or stand during phone calls.

• Use a standing desk.

• Schedule short walk breaks throughout your workday.

• Do household chores or yard work more frequently.

Small increases in NEAT can add up significantly over time, making it a powerful tool for improving overall energy expenditure.

3. Thermal Effect of Food (TEF)

What is it?

TEF refers to the energy your body uses to digest, absorb, and process nutrients from the food you eat. Different macronutrients require different amounts of energy to break down:

• Protein has the highest TEF, burning about 20-30% of the calories consumed.

• Carbohydrates burn about 5-10% of the calories consumed.

• Fats have the lowest TEF, burning about 0-3% of the calories consumed.

How much does it contribute?

TEF accounts for about 10% of your daily energy expenditure.

Can you control it?

Yes, to an extent! Eating a diet high in lean protein can increase TEF and help you burn more calories during digestion. Additionally, opting for whole, unprocessed foods can increase TEF compared to highly processed foods because they require more energy to break down.

4. Exercise Activity Thermogenesis (EAT)

What is it?

EAT is the energy you expend during planned, structured exercise like running, lifting weights, swimming, or attending a CrossFit class.

How much does it contribute?

EAT typically accounts for 5-15% of your daily energy expenditure, depending on the intensity, duration, and frequency of your workouts.

Can you control it?

Absolutely! EAT is entirely within your control. To get the most out of EAT, consider:

• Incorporating a mix of strength training and cardio for a well-rounded fitness routine.

• Adding high-intensity interval training (HIIT) sessions to maximize calorie burn in a shorter time frame.

• Staying consistent with your workouts to maintain long-term energy expenditure and fitness gains.

Putting It All Together: Maximizing Your Energy Expenditure

While BMR is largely determined by genetics and body composition, you can significantly influence NEAT, TEF, and EAT through lifestyle changes. Here’s a summary of actionable strategies to get the most out of your body’s calorie-burning processes:

1. Build Muscle: Incorporate strength training to increase your BMR over time.

2. Move More Throughout the Day: Boost your NEAT by walking more, taking the stairs, or standing while working.

3. Prioritize Protein: Eat a diet rich in lean protein to maximize TEF.

4. Exercise Regularly: Stay consistent with both strength and cardio workouts to maximize EAT.

By understanding these processes and making small, sustainable changes, you can optimize your body’s energy use, improve your fitness, and support your overall health goals.

Ready to take control of your energy expenditure? Start with one small change today and build momentum toward a healthier, more active lifestyle!

The Key to Longevity and Performance: Why a Well-Rounded Strength & Conditioning Program Matters

Exercise Shown: Goblet Squat

In the world of fitness, it’s easy to get caught up in current buzz: heavy lifts, HIIT sessions, or cardio-focused routines. But if your goal is long-term health, injury prevention, and all-around fitness/athleticism, you need a well-rounded strength and conditioning program. One that incorporates all the essential movement patterns we use in daily life and sport.

Functional strength training isn’t just a buzzword — it’s the foundation of a body that works with you, not against you. Here’s why these seven key movement patterns matter and how you can integrate them into your routine.

The 7 Essential Movement Patterns

1. Squat:

Squats build lower body strength, stability, and mobility. Whether you’re picking up your groceries, sitting down, or exploding off the line in a sport, squatting is fundamental.

2. Lunge:

Life mostly happens on one leg. Lunges improve single-leg strength, balance, and coordination. They mimic real-life movements, like walking up stairs or navigating uneven terrain, making them crucial for overall stability.

3. Hinge:

Hip hinges, like deadlifts or RDLs, target the posterior chain — glutes, hamstrings, and lower back. These muscles are essential for lifting safely, running, and even standing with proper posture.

4. Push:

Pushing movements, such as push-ups or overhead presses, develop upper body strength and stability. Strong pushing muscles protect your shoulders and allow you to lift, carry, and support your bodyweight effectively.

5. Pull:

Pulling exercises, like rows and pull-ups, strengthen your back, improve posture, and balance out pushing movements. They help prevent shoulder injuries and support functional tasks like pulling doors or carrying heavy bags.

6. Rotation:

Rotational strength is key for athletic performance (think: swinging a golf club or throwing a ball) and for everyday tasks like reaching or twisting. Training rotation improves core function and spinal health.

7. Anti-Rotation/Bracing:

This involves resisting unwanted movement, which strengthens the core and protects the spine. Exercises like planks or dead bugs build a rock-solid foundation for all movement patterns.

A Simple, Balanced Workout to Get Started

This beginner-friendly workout covers all seven movement patterns and gives you a taste of what balanced strength training looks like. Perform 3 rounds with 60 seconds rest between rounds.

1. Squat: Bodyweight/Goblet Squats – 12 reps

2. Lunge: Walking Lunges – 10 reps per leg

3. Hinge: Glute Bridges – 15 reps

4. Push: Push-Ups (modify on knees if needed) – 10-15 reps

5. Pull: Bent-Over Dumbbell Rows – 12 reps per arm

6. Rotation: Seated Twists (bodyweight or holding a light weight) – 20 total reps

7. Anti-Rotation/Bracing: Plank Hold – 45 seconds

Remember to perform all movements with control and focus on form.

Ready to Take it Further?

This workout is just a start. A truly effective strength and conditioning program takes into account your goals (short, medium, and long-term), fitness level, and any limitations you might have. To build a program that keeps you strong, mobile, and injury-free, hiring a professional coach is key.

I design comprehensive programs that unlock my client’s full potential. Whether you’re a beginner or an advanced athlete, the right plan will set you up for success.

Contact me today to get started on your fitness journey and train smarter, not just harder. 🧱

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Should You Work Out When You’re Sick? A Guide to Exercising (or Resting) During Cold and Flu Season 🤒

The colder months often bring holiday cheer, but they also usher in an uptick in colds, flu, and other illnesses. As a fitness enthusiast or someone committed to a regular exercise routine, you might wonder: Is it okay to work out when I’m under the weather?

The answer isn’t always black and white, but there are some solid guidelines—and a bit of science—to help you decide when to lace up your sneakers and when to give your body a break.

The “Neck Rule” Explained

A commonly cited rule among fitness professionals and health experts is the “neck rule.”

It goes like this:

• If your symptoms are above the neck (like a runny nose, sneezing, or a mild sore throat), you’re usually okay to exercise lightly.

• If your symptoms are below the neck (like chest congestion, a persistent cough, body aches, fever, or an upset stomach), it’s best to skip the workout and focus on rest and recovery.

This simple rule can help gauge the severity of your illness and your readiness for physical activity. But let’s break down why this works and look at some research-backed insights.

When It’s (Generally) Okay to Exercise: Above-the-Neck Symptoms

If you have symptoms of a mild cold, such as nasal congestion or a mild sore throat, a light workout can actually be beneficial. In fact, research published in the Journal of Athletic Training found that moderate exercise during a common cold doesn’t worsen symptoms and might even help boost your immune function slightly. Some people report feeling better after a low-intensity workout due to the temporary relief of nasal congestion and the release of endorphins.

Exercise suggestions for mild illness:

• Go for a brisk walk or light jog.

• Try a gentle yoga session.

• Opt for lower-intensity strength training or bodyweight exercises.

However, avoid high-intensity workouts that can tax your immune system further. Your body is already using energy to fight off illness, so demanding workouts could backfire by prolonging your recovery.

When to Skip Exercise: Below-the-Neck Symptoms

If you’re experiencing symptoms such as chest tightness, a persistent cough, body aches, and/or digestive issues, it’s a clear sign to rest. A fever is another red flag; it means your body is actively fighting off an infection, and exercise can increase your core body temperature, potentially making you feel worse.

One study in the American Journal of Physiology showed that strenuous exercise while having a systemic illness (one affecting the whole body) can impair your immune response and delay recovery. Exercising with a fever can also increase the risk of complications like myocarditis (inflammation of the heart muscle), which can be serious.

Rest is essential if you have:

• A fever of 100.4°F (38°C) or higher.

• Chest congestion or difficulty breathing.

• Intense fatigue or body aches.

• Nausea, vomiting, or diarrhea.

In these cases, focus on hydration, nutrition, and sleep to support your body’s healing process. When you feel better, ease back into your routine with light activity before resuming full intensity.

The Importance of Listening to Your Body

No two people are alike when it comes to illness and exercise tolerance. What feels manageable for one person may feel overwhelming for another. Listen to your body’s cues. If you start a workout and feel unusually weak, dizzy, or short of breath, stop and rest. Remember, taking a few days off now is far better than pushing through and needing weeks to recover from worsening symptoms.

Tips for Returning to Exercise Post-Illness

Once you’re feeling better and ready to get back to your routine:

1. Start slowly with low-intensity workouts.

2. Hydrate well to help flush out lingering toxins and aid recovery.

3. Pay attention to your energy levels and stop if you feel overly fatigued.

4. Prioritize sleep and nutrition to support your immune system.

Final Thoughts

While consistency is key to long-term fitness success, sometimes the best thing you can do for your health and performance is to rest. The “neck rule” offers a reliable guideline, but when in doubt, err on the side of caution. Your body will thank you for it, and you’ll be back stronger once you’ve fully recovered.

Stay well this cold and flu season, and remember: fitness is a lifelong journey. A few missed workouts won’t derail your progress—but neglecting your body’s need for rest might.

Sources:

1. Journal of Athletic Training (2005). “Upper Respiratory Illness and Exercise.”

2. American Journal of Physiology (1998). “Exercise and Immune Response During Infection.”

The Role of Protein in Muscle Growth & Debunking Common Myths

Protein plays a crucial role in muscle growth and repair, which is why it’s so often emphasized in discussions about fitness and nutrition. From bodybuilders to casual gym-goers, many people focus on their protein intake, trying to maximize gains and recovery. However, there are numerous myths surrounding protein consumption, especially regarding timing, amounts, and the so-called “anabolic window.”

This article will explore the real role of protein in muscle growth and clear up misconceptions to help you optimize your results.

The Science of Protein and Muscle Growth

Muscle growth (hypertrophy) occurs when muscle fibers are broken down during resistance training, then repaired and rebuilt stronger. Protein is composed of amino acids which are the building blocks of muscle tissue and essential for this repair process. The body uses dietary protein to synthesize new muscle fibers during a process called muscle protein synthesis (MPS).

For muscle growth to occur, muscle protein synthesis needs to exceed muscle protein breakdown, which happens as a natural result of training. This balance is called net protein balance. Without enough protein intake, the body won’t have the necessary raw materials to build muscle tissue, hindering recovery and growth.

How Much Protein Do You Need?

The optimal amount of protein for muscle growth varies based on factors such as body weight, activity level, and training intensity. A general recommendation for people looking to build muscle is to consume 1.6 to 2.2 grams of protein per kilogram of body weight per day. For example, someone weighing 80 kg (176 lbs) should aim for around 128 to 176 grams of protein daily.

For athletes and individuals engaged in intense training, protein requirements can increase slightly, but more protein doesn’t always mean more gains. Once you meet your daily needs, consuming excess protein won’t lead to significantly greater muscle growth—it’ll just be converted into energy or stored as fat.

Debunking Protein Myths

1. The Myth of the Anabolic Window

The “anabolic window” refers to the belief that there is a 30- to 60-minute window after training when protein intake is critical for muscle growth. According to this myth, if you don’t consume protein immediately after a workout, you’ll miss out on muscle gains. However, recent research has shown that the anabolic window isn’t as narrow as once thought.

Muscle protein synthesis remains elevated for several hours post-exercise, meaning you don’t need to rush to chug a protein shake immediately after your workout. What matters more is your overall protein intake throughout the day, not just a single meal or post-workout snack. If you’ve eaten a protein-rich meal within a few hours before your workout, the timing of your post-workout protein is even less important.

2. More Protein Equals More Muscle

Many believe that the more protein they consume, the more muscle they’ll build. While protein is crucial, there is a threshold beyond which consuming more protein doesn’t enhance muscle growth. Studies suggest that protein synthesis maximizes at around 20-40 grams per meal, depending on the person’s size and age. Any excess beyond this amount is not used to build muscle but is metabolized by the body.

This means spreading protein intake across multiple meals is more effective than loading up on massive amounts of protein in one sitting. For most people, aiming for 20-30 grams of protein every 3-4 hours can optimize muscle growth and recovery.

3. Animal Protein Is Superior to Plant Protein

While animal proteins, such as meat, dairy, and eggs, are typically considered complete proteins because they contain all nine essential amino acids, plant proteins can still be effective for muscle growth. The key is ensuring you’re getting a variety of plant-based protein sources to create a complete amino acid profile.

Combinations of foods like beans, lentils, quinoa, nuts, and seeds can provide sufficient protein for muscle building. For vegans or vegetarians, supplementing with protein powders derived from soy, pea, or rice protein can help meet daily needs without relying on animal products.

4. Protein Shakes Are Essential

While protein shakes can be convenient, especially for those on the go, they are not a requirement for muscle growth. Whole food sources like chicken, fish, eggs, dairy, tofu, and legumes can easily provide the necessary protein. Shakes are useful if you struggle to hit your daily protein targets through food alone, but they aren’t inherently better for muscle growth than whole foods. In fact, whole foods come with additional benefits, such as vitamins, minerals, and fiber, which support overall health.

5. You Can’t Absorb More Than 30 Grams of Protein at Once

A common myth is that the body can only absorb 20 to 30 grams of protein in one meal, leading many to believe that any extra protein is wasted. In reality, the body can absorb and digest much more than this in a single sitting. The confusion likely stems from the idea that there’s a cap on how much protein can effectively stimulate muscle protein synthesis in one meal (around 20-40 grams, as mentioned earlier). However, this doesn’t mean the rest of the protein is wasted—it will still be used by the body for other processes, including energy production.

Timing Your Protein Intake

While the anabolic window isn’t as narrow as once thought, there is still some benefit to spreading protein intake throughout the day. Consuming protein in regular intervals helps maintain elevated levels of muscle protein synthesis, ensuring you have the building blocks for muscle repair and growth.

An ideal approach would be to aim for 4-6 protein-rich meals or snacks throughout the day. This strategy is particularly beneficial for athletes or individuals engaged in frequent, intense training. For example, having protein at breakfast, lunch, pre-workout, post-workout, and dinner can keep MPS active and fuel recovery.

Conclusion

Protein is undeniably essential for muscle growth, but there are many myths and misconceptions about how much you need and when to consume it. The key takeaway is that total daily protein intake is the most critical factor in building muscle. Spreading that intake across multiple meals is more effective than focusing solely on post-workout shakes or adhering to strict “anabolic window” guidelines.

By understanding the real role of protein and steering clear of common myths, you can optimize your nutrition and recovery strategies to support long-term muscle growth. Remember, consistency in hitting your daily protein target is more important than worrying about precise timing or overcomplicating your intake.

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References

1. Protein requirements for muscle growth:

• A review by Morton et al. (2018) suggests that daily protein intake of 1.6 to 2.2 grams per kilogram of body weight is effective for maximizing muscle hypertrophy in resistance-trained individuals.

• Source: Morton, R. W., et al. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine, 52(6), 376-384.

2. Anabolic window myth:

• Schoenfeld, B. J., & Aragon, A. A. (2013) conducted a review that challenges the importance of the “anabolic window” and emphasizes total daily protein intake as more crucial for muscle growth.

• Source: Schoenfeld, B. J., & Aragon, A. A. (2013). Is there a post-exercise anabolic window of opportunity for nutrient consumption? Clearing up controversies. Journal of the International Society of Sports Nutrition, 10(1), 5.

3. Maximizing protein synthesis per meal:

• Studies show that muscle protein synthesis plateaus around 20-40 grams of protein per meal depending on factors like age and activity level, with diminishing returns beyond this threshold.

• Source: Moore, D. R., et al. (2009). Resistance exercise enhances myofibrillar protein synthesis with graded intakes of whey protein in older men. British Journal of Nutrition, 99(3), 586-592.

4. Plant-based vs. animal-based proteins:

• Research indicates that plant proteins can support muscle growth, especially when consumed in a variety to ensure all essential amino acids are present.

• Source: Mariotti, F., & Gardner, C. D. (2019). Dietary protein and amino acids in vegetarian diets–a review. Nutrients, 11(11), 2661.

5. Protein shakes vs. whole foods:

• Whole foods offer additional nutrients that support overall health and performance, though protein shakes can still serve as a convenient alternative for meeting protein goals.

• Source: Phillips, S. M. (2016). The impact of protein quality on the promotion of resistance exercise-induced changes in muscle mass. Nutrition & Metabolism, 13(1), 1-16.

6. Protein absorption limit myth:

• While the body can digest large amounts of protein, the amount necessary for muscle protein synthesis has limits. The idea that protein beyond 30 grams is wasted is false.

• Source: Schoenfeld, B. J., & Aragon, A. A. (2018). How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. Journal of the International Society of Sports Nutrition, 15(1), 10.

Reignite Your Fitness Motivation: 10 Effective Strategies for Progress

The summer season is notorious for people putting their health and fitness on the back burner. A day off of the gym can turn into a few days, a week, a few weeks… you can see where I’m going with this. Derailment of any kind doesn’t mean all of your progress is lost. The best thing you can do is get back on track as soon as possible. If you’re following a progressive program from a fitness professional, your best bet is to revert back a week or two and get back after it.

Derailment of any kind doesn’t mean all progress is lost.

Getting motivated is relatively easy, but staying motivated requires a combination of strategies that help you build and maintain momentum.

Here are 10 tips to help you get back on track and stay motivated:

  1. Set clear and achievable goals: Break down large goals into smaller, manageable tasks. Determine what you want to accomplish in 1 month, 3 months, 6 months, and 12 months. By setting a series of short-term goals, you can create an actionable roadmap that guides you to your ultimate objective. This approach minimizes overwhelmed feelings and keeps you motivated as you check off each milestone.
  2. Find your why: Identify the purpose and meaning behind your goals. Are you training for a race, life event, or want to improve health markers? Being specific can help hone your attention and drive motivation. Knowing your “why” gives you a deeper reason to commit and follow through, especially when the going gets tough.
  3. Create a positive environment: Surround yourself with supportive people and inspiring resources. Hire a coach or join a fitness community! Your environment significantly influences your motivation and attitude. Engage with people who encourage your success, and utilize resources like motivational books, podcasts, or social media channels that uplift you.
  4. Track progress: Celebrate small wins and reflect on setbacks. The smallest increases in weight, reps, or quality of form are PRs! Keeping a journal or using a fitness app to log your progress allows you to see how far you’ve come. Frequent reflections help you understand what works, identify obstacles, and adjust your plan accordingly.
  5. Develop a routine: Establish consistent habits and schedules. Don’t cancel appointments with yourself — get up and get after it! Consistency is key to building momentum and achieving lasting results. Create a routine that fits your lifestyle and stick to it, treating exercise times as non-negotiable appointments.
  6. Embrace challenges: View obstacles as opportunities for growth. Whether it’s a plateau, injury, or a busy schedule, challenges test your resilience. Use them as learning experiences to enhance your skills, adapt your strategies, and reinforce your commitment.
  7. Practice self-care: Take care of your physical, mental, and emotional well-being. Listen to your body: take a rest day when needed and acknowledge milestones with treats or relaxation. Self-care isn’t just about working out; it’s also about ensuring you’re mentally and emotionally balanced to maintain a sustainable journey.
  8. Stay flexible: Life, work, etc., happens. Don’t stop but adapt to changes and adjust your schedule and approach as needed. Flexibility allows you to stay on track despite unforeseen changes. It’s about finding balance and making necessary adjustments without completely derailing your progress.
  9. Focus on the present: Concentrate on the current moment and task. Too many people get lost thinking about the big goals a year down the road. Small incremental progress will get you there. Staying present helps you execute today’s tasks to the best of your ability, laying a solid foundation for future success.
  10. Cultivate a growth mindset: Believe in your ability to learn and improve. Viewing challenges and criticisms as opportunities to grow rather than threats fosters resilience and a love for learning. This optimistic perspective encourages continuous improvement and helps overcome setbacks with a positive attitude.

Remember, motivation ebbs and flows. Be patient, kind, and compassionate with yourself throughout your journey.

What specific area would you like to stay motivated in (e.g., fitness, nutrition, performance, mindset)?

Ready to take the next step toward your health and fitness goals? Let’s work together to create a personalized plan that fits your lifestyle and helps you achieve lasting results. Reach out today to schedule a consultation and start your journey toward a stronger, healthier you. I’m here to support you every step of the way!

🧱 Let’s get after it!