https://www.five-elements.ca/blog-2 daily 0.75 2023-10-03 https://www.five-elements.ca/blog-2/blog-post-title-three-87wt2 monthly 0.5 2022-10-03 https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/15fe4c45-5a16-43b4-ab69-6e9bdfd703b9/Settling+Point.png All Articles - How to Not Become Another Weight Regain Statistic</a> - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/1622058293838-6LX8045VNGM5KG8SBNGL/Screen+Shot+2021-05-26+at+3.44.44+PM.png All Articles - How to Not Become Another Weight Regain Statistic</a> - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/d1ae4a05-752e-405b-b9ac-77f7e6f5c6a0/about+the+author-3.png All Articles - How to Not Become Another Weight Regain Statistic</a> - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/b353825b-b404-4388-8815-1ec993c5d172/5.png All Articles - How to Not Become Another Weight Regain Statistic</a> - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/759e639f-6e01-4896-a5a2-819ecf924c35/7.png All Articles - How to Not Become Another Weight Regain Statistic</a> - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/1622057872299-ZLOEB7M9340PCT69GMU4/CD88EC61-E0C3-41EB-A252-643BAAF64007.jpeg All Articles - How to Not Become Another Weight Regain Statistic</a> - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.five-elements.ca/blog-2/blog-post-title-two-ag3ey monthly 0.5 2022-02-17 https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/1622057581996-2E1KQHH8O9546IF4DAZQ/Screen+Shot+2021-05-26+at+3.32.41+PM.png All Articles - No, Getting Lean Will Not Make You Happy.</a> - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.five-elements.ca/blog-2/blog-post-title-one-xdpgy monthly 0.5 2022-02-17 https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/1622057289115-8W4IZF9KK4KEYNUI0FE2/Screen+Shot+2021-05-26+at+9.52.26+AM.png All Articles - How to Fall Back in Love With Training - Make it stand out https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5388457/ “Traditional” model of total daily energy expenditure (TDEE) in humans. In this model, non-exercise energy expenditure is associated with the energy expended in non-exercise physical activity. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/1622057134497-4OUA75QAT20G0EGGRL4K/E3ECF841-3B8B-4133-9B1B-4F27264EF089.jpeg All Articles - How to Fall Back in Love With Training - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.five-elements.ca/blog-2/why-women-should-train-more-like-men monthly 0.5 2022-01-20 https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/c7e8491a-4955-4a01-82c5-71786de8eb95/4.png All Articles - Why Women Should Train More Like Men - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/cd0f230e-a088-4766-9b44-9318e254ce72/5.png All Articles - Why Women Should Train More Like Men - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/7d929ba5-0624-4dcc-86d6-6c82671251f2/1.png All Articles - Why Women Should Train More Like Men - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/af1c1034-8614-4832-8e39-663639f13548/Why+Women+Should+Train+More+Like+Men.png All Articles - Why Women Should Train More Like Men - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/5e0988a6-f1dc-4dd6-9f19-67f9a85671a2/Why+women+should+train+more+like+men All Articles - Why Women Should Train More Like Men - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/4959f5ae-8b6d-409c-8333-c6db9cc82b30/3.png All Articles - Why Women Should Train More Like Men - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.five-elements.ca/blog-2/are-you-lifting-heavy-enough monthly 0.5 2022-02-17 https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/1622385184879-DDWAHEFJE7TYG76QIWUN/Screen+Shot+2021-05-27+at+6.01.48+PM.png All Articles - Are You Lifting Heavy Enough? - Make it stand out https://pubmed.ncbi.nlm.nih.gov/31373325/ “Changes in (A) anatomical cross-sectional area (ACSA) and (B) muscle thickness measured by ultrasonography pre- to post-intervention. * denotes significance for relative intensity group, p ≤ 0.05. † denotes significance for RM group, p ≤ 0.05.” All science jargon showing results of the relative intensity (not failure) and maximum group (failure). Figure A showed statistically significant results in only the non failure group. While Figure B showed statistically significant results for both. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/1622385316461-N82APJP8FDTYBGK37862/Screen+Shot+2021-05-30+at+10.23.14+AM.png All Articles - Are You Lifting Heavy Enough? - Make it stand out Me not looking pretty during a rest period. Anyone who looks pretty while training is almost surely not lifting heavy enough. (assuming they want to get strong) https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/1622385221574-SDBTWA58M2FY3BL93LBE/Screen+Shot+2021-05-27+at+6.05.26+PM.png All Articles - Are You Lifting Heavy Enough? - Make it stand out Photo from https://renaissanceperiodization.com/expert-advice/finishing-strong-tapering-for-strength-performance — A standard fitness fatigue model. Now you will accumulate fatigue from training, but there is a relationship with your fatigue and your performance, so it does need to be managed. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/1622385090516-WG6O8G5Y6MNSN9NOZOUY/Screen+Shot+2021-05-30+at+10.17.34+AM.png All Articles - Are You Lifting Heavy Enough? - Make it stand out This clearly looks heavy. But it still may or may not be heavy “enough” depending on what we’ll disucss in this article. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/1622385264244-RB9H5FVI7ZAT7PPTSIS7/Screen+Shot+2021-05-28+at+1.41.43+PM.png All Articles - Are You Lifting Heavy Enough? - Make it stand out Photo from https://www.strongerbyscience.com/autoregulation/ I highly recommend that you follow the guys from stronger by science. https://www.five-elements.ca/blog-2/3-supplements-that-actually-work monthly 0.5 2021-11-14 https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/1623505646791-S0SUK40LK4BKZPHJGC1O/Screen+Shot+2021-06-12+at+9.43.38+AM.png All Articles - 3 Supplements That Actually Work. - Make it stand out Photo taken from https://unsplash.com/photos/nBJHO6wmRWw https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/1623505731178-R3CWNE6AJFVX53KJ94YO/Screen+Shot+2021-06-12+at+9.43.49+AM.png All Articles - 3 Supplements That Actually Work. - Make it stand out Photo taken from https://unsplash.com/photos/euqiHwS38Rw Watermelons are known for having high levels of citrulline. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/1623505246859-0VPQO0LL1P3087N7ID1A/C3900486-B6B3-4581-A111-610F20CE1437.jpeg All Articles - 3 Supplements That Actually Work. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/1623505449702-PSY3FSUIDN18KPVYJ22V/Screen+Shot+2021-06-12+at+9.43.05+AM.png All Articles - 3 Supplements That Actually Work. - Make it stand out Photo from https://unsplash.com/s/photos/creatine https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/1623505525042-PJOSGFJBAV7VQHS1VMJA/Screen+Shot+2021-06-12+at+9.43.25+AM.png All Articles - 3 Supplements That Actually Work. - Make it stand out Taken from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5469049/ This data is for short term creatine loading. So you’ll see that the creatine with carbs helps saturate your muscle quicker. But in the long term, having carbs with creatine does not have a better effect than just standard on creatine on it’s own. https://www.five-elements.ca/blog-2/exploring-my-emotions-was-the-catalyst-to-improving-my-health monthly 0.5 2021-11-14 https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/1623948891895-UJBC1YQ2WQ0FPYSM74GN/Screen+Shot+2021-06-17+at+12.52.20+PM.png All Articles - Exploring My Emotions Was the Catalyst to Improving My Health. - It wasn’t until I challenged these whys that I could make any realistic change. It wasn’t until I learned to take a step back and feel my actual feelings, that I could reboot my automated response to grab some chips or scroll through Uber Eats. So instead of adding more reps to the habit loop of: feel an uncomfortable emotion, lean on food to cope and reap the rewards of the endorphins associated with ultra processed food; I could maybe just observe my emotions first. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/1623949025521-H8O78UYKVUFK7HMAL2AU/Screen+Shot+2021-06-17+at+12.52.30+PM.png All Articles - Exploring My Emotions Was the Catalyst to Improving My Health. - Your fitness goals are not separate from who you are as a human. You bring all of your history into anything you do. If you ignore that, you might find yourself like me — spinning the wheels for years and getting nowhere. Wondering why nothing seems to work and you keep finding yourself back at square one. I could have very well kept searching for the solution to my problems in other fad diets, newer styles of training or anything else localized within the fitness industry. It would have gotten me nowhere. I would just be another person who tried to lose the same 15 lbs for 15 years. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/1623948689545-6MQ158RKK8XW5NDOPL4T/Screen+Shot+2021-06-17+at+12.51.11+PM.png All Articles - Exploring My Emotions Was the Catalyst to Improving My Health. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/1623948783289-YNHAHHMEWTSXZLP4A15N/Screen+Shot+2021-06-17+at+12.51.50+PM.png All Articles - Exploring My Emotions Was the Catalyst to Improving My Health. - I blamed these cycles on everything external and completely ignored the internal. “Oh you know, just a super busy week.” Or “It was one of my buddy’s birthdays, so I had to party all weekend.” Or something as simple as “I’ve been good all week, I’ve earned the right to treat myself this weekend.” Now some of these can be attributed to poor dieting practices, a negligent understanding of behavioural change and the constant habit of setting yourself up for failure. But I want to talk about something different here. I want to address how my emotional issues sabotaged my fitness goals. https://www.five-elements.ca/blog-2/you-may-want-to-lose-weight-but-are-you-ready monthly 0.5 2021-11-14 https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/1623956702561-2BYBMUBMAFV9BIBRGCV3/IMG_8134.JPG All Articles - You May Want to Lose Weight, But Are You Ready? - You may want to lose weight. It’s a very common goal — and for many, has been intensified by the pandemic. We’ve been more sedentary, live with far more uncertainty, and are even more stressed than usual. Gyms have been closed. We’ve been moving less from being stuck in our homes and perhaps we’ve developed a habit of leaning on food for comfort more than we normally would. The end result is many people feeling uncomfortable in their bodies. Is this relevant to your ability to adhere to a diet? Absolutely. Changing habits, dieting and trying to adopt an exercise regimen are all added stressors. People sometimes get confused by the word stress as if it is an inherently bad thing. It is in fact, a necessary thing. We need stress as human beings — it’s just dose dependent. Uncontrolled levels of stress that are never managed can manifest some serious issues. Just like uncontrolled levels of inflammation that are never managed can do some serious harm to our health. https://www.five-elements.ca/blog-2/why-protein-is-crucial-for-your-fat-loss-goals monthly 0.5 2021-11-14 https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/1625155492660-UHCKB78U8J6S5ZU6DD89/IMG_9545.jpeg All Articles - Why Protein Is Crucial For Your Fat Loss Goals - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.five-elements.ca/blog-2/is-eating-too-little-sabotaging-your-weight-loss monthly 0.5 2021-11-14 https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/1624728690821-M882LY0DXQTWHRJFQLQA/1CD6BDA3-183F-4BC2-AC8C-34DA0E64F13B.jpeg All Articles - Is Eating Too Little Sabotaging Your Weight Loss? - I want to start this off by acknowledging the validity of the first law of thermodynamics. Weight loss will be dictated by energy balance. This not debatable at this point. So this will not be an article talking about how “calories don’t matter.” They do. I want to talk about a pattern that I’ve seen commonly with clients. Also, with myself. This pattern is often a disruptor with a weight loss goal. It can even backfire to such a degree, that weight gain can occur. Even though you feel like you’re really restricting yourself. This starts with the premise of eating too little for weight loss. Can you eat too little to lose weight? No. You can’t. The bigger the energy deficit, the more you’ll lose. It’s pretty simple in theory. The problem is, the application of that theory. In misguided fashion, I have seen people consistently just slash their calories. Often to ridiculously low levels. In the acute sense, this will cause rapid weight loss. The only problem is the sustainability of it. It’s not — like not even for a week sometimes. It’s more-so a recipe for disaster and even weight regain. I do love carrots.. but a bowl of carrots is not a meal. If you think they are.. you’re probably dieting way too hard. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/1624728914218-1ISWDYETV4MQRW02IDGR/Screen+Shot+2021-06-26+at+1.35.00+PM.png All Articles - Is Eating Too Little Sabotaging Your Weight Loss? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.five-elements.ca/blog-2/how-to-warmup-without-wasting-your-time monthly 0.5 2022-10-17 https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/1625663936096-IKTNJQOPRMO0FJDD0VJP/679A234D-5367-43F8-BF7D-EEF857F49984.JPG All Articles - How to Warmup Without Wasting Your Time - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/0524e277-0d4b-49cf-8628-408e49939432/about+the+author-3.png All Articles - How to Warmup Without Wasting Your Time - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/e114fbab-2850-41dd-9566-80f87cb9cacf/Our+best+content%2C+brought+right+to+you.-3.png All Articles - How to Warmup Without Wasting Your Time - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/1625663984200-M4MNT85BG5WD5R48SLSG/Screen+Shot+2021-07-05+at+3.01.11+PM.png All Articles - How to Warmup Without Wasting Your Time - Make it stand out A forest plot showing the effects of warming up on performance across several different sports/training styles. Dots right from the centre line indicate a positive impact. Dots left from the centre line indicate a negative impact. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/f961fb4d-c6d2-436a-829c-4e5a9918bcc8/Screen+Shot+2022-01-27+at+3.27.32+PM.png All Articles - How to Warmup Without Wasting Your Time - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.five-elements.ca/blog-2/why-fitness-is-more-than-having-a-six-pack monthly 0.5 2021-11-14 https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/1625694938769-3JJOJE6KEEVRNXJIXIIA/Copy+of+Copy+of+Copy+of+Copy+of+Copy+of+Copy+of+Copy+of+effective+workout-3.png All Articles - Why Fitness is More Than Having a Six Pack - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.five-elements.ca/blog-2/when-does-tracking-calories-become-more-necessary-for-weight-loss monthly 0.5 2021-11-14 https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/1628279258246-TZP5KH37V0F951PY4NV6/Screen+Shot+2021-08-06+at+3.47.22+PM.png All Articles - When Does Tracking Calories Become More Necessary For Weight Loss? - Make it stand out To focus on habits or to track calories? Or even a combination of both? https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/1628279356562-9W0J3PW4E6W1R5I9X2U4/Screen+Shot+2021-08-01+at+5.52.20+PM.png All Articles - When Does Tracking Calories Become More Necessary For Weight Loss? - Make it stand out A noticeable amount of fat loss over a long period of time (4–5 months). The way progress should look. Especially if you want to sustain it. https://www.five-elements.ca/blog-2/the-beginners-guide-to-the-squat monthly 0.5 2021-11-14 https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/1628950686127-M8UXMKB043Q4RBHC3Q1V/Screen+Shot+2021-08-14+at+10.15.43+AM.png All Articles - The Beginners Guide To The Squat - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/1628950957481-0X81XJNN60WW5F2M1BDU/Screen+Shot+2021-08-14+at+10.16.15+AM.png All Articles - The Beginners Guide To The Squat - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/1628950485916-6ZNF82ZSPRX8NBWF2IUX/Screen+Shot+2021-08-14+at+10.14.30+AM.png All Articles - The Beginners Guide To The Squat - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/1628951175212-ZPGF5YLJSOSJ6XEXJ3UN/Screen+Shot+2021-08-14+at+10.16.40+AM.png All Articles - The Beginners Guide To The Squat - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/1628950635070-BC6E1P33I43VMMALTVZO/Screen+Shot+2021-08-14+at+10.15.32+AM.png All Articles - The Beginners Guide To The Squat - Make it stand out Clearly a much better squat for me! https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/1628950816790-26MKCVP8WH5Q4EIBC14J/Screen+Shot+2021-08-14+at+10.15.53+AM.png All Articles - The Beginners Guide To The Squat - Make it stand out The Tripod of the foot. The three more pronounced points of contact that you can use to drive more force into floor with. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/1628950880148-GEYGWDDDJM8Q8VNYN94H/Screen+Shot+2021-08-14+at+10.16.06+AM.png All Articles - The Beginners Guide To The Squat - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/1628950423504-G1POL7DG9NOF0GU9UT5X/Screen+Shot+2021-08-14+at+10.13.29+AM.png All Articles - The Beginners Guide To The Squat - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/1628951023651-ZVUC3TH51NIZX0062BH3/Screen+Shot+2021-08-14+at+10.16.24+AM.png All Articles - The Beginners Guide To The Squat - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/1628950235745-RE55BISZ4BPFM17LMTU5/Screen+Shot+2021-08-14+at+10.10.19+AM.png All Articles - The Beginners Guide To The Squat - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/1628950036730-DF8RGIEGC9X4R2386O1X/64FA1599-529E-4475-904F-BD44ACE5D2BB.jpeg All Articles - The Beginners Guide To The Squat - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.five-elements.ca/blog-2/will-lifting-weights-make-you-bulky monthly 0.5 2022-01-27 https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/1629498667272-LJ5ACVI33JDZYDG4I6C8/Screen+Shot+2021-08-20+at+3.00.33+PM.png All Articles - Will Lifting Weights Make You Bulky? - Make it stand out Coach Sam weighs the same in both photos here. These are two years apart. In the first picture she has less muscle and more body fat. In the second, she has more muscle and less body fat. Something we call body recomposition (we’ll get to that later). Surely doesn’t look like lifting made her more “bulky.” https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/1629486244686-HCY8203GG4D5BGL0BZ0U/Screen+Shot+2021-08-20+at+3.03.47+PM.png All Articles - Will Lifting Weights Make You Bulky? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/1629550199071-Q2058AO1NK8W2R9D6D2K/Screen+Shot+2021-08-20+at+3.01.32+PM.png All Articles - Will Lifting Weights Make You Bulky? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/1629498968723-BVRI3C0TV8YNXJVFEIKN/Screen+Shot+2021-08-20+at+3.01.16+PM.png All Articles - Will Lifting Weights Make You Bulky? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/1629498761611-78L9LM1BFKMQR2GKN9O2/Screen+Shot+2021-08-20+at+3.00.53+PM.png All Articles - Will Lifting Weights Make You Bulky? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.five-elements.ca/blog-2/what-i-learned-from-losing-50-pounds monthly 0.5 2021-11-14 https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/1630061780342-0E2LPEHIA1Q6BVX30ZCZ/What+I+Learned+From+Losing+50+Pounds All Articles - What I Learned from Losing 50 Pounds - The woman on the right had equally as little self-worth as the woman on the left. https://www.five-elements.ca/blog-2/how-to-make-your-own-meal-plan monthly 0.5 2023-06-06 https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/a2e9d543-b829-411a-9e5c-471be140d610/7.png All Articles - How To Make Your Own Meal Plan - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/1630158228290-08SLVEIACZTMAZX5J89G/Screen+Shot+2021-08-24+at+7.55.04+AM.png All Articles - How To Make Your Own Meal Plan - Make it stand out adapted from “The Muscle & Strength Pyramid: Nutrition” By Dr. Eric Helms https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/32bc9655-af02-46bb-ae4e-682ee560f853/5.png All Articles - How To Make Your Own Meal Plan - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/1630158562985-TWIX49PXAUHQKPGB8S3A/Screen+Shot+2021-08-26+at+9.41.45+AM.png All Articles - How To Make Your Own Meal Plan - Make it stand out From PN’s instagram https://www.instagram.com/p/CLpOOqXhNkR/ https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/1630158820287-ZX0BJSV5YQX32XHXL9AA/Screen+Shot+2021-08-27+at+5.47.36+PM.png All Articles - How To Make Your Own Meal Plan - Make it stand out Some delicious and nutritious fat dense foods. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/368cf6e8-5c98-43f4-989d-946228b12346/Predicted+Weight+Loss-35.png All Articles - How To Make Your Own Meal Plan - Make it stand out Adapted from https://academic.oup.com/ajcn/article/103/3/738/4564609 https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/fe4a2a02-6124-4957-a28e-89d427304091/3.png All Articles - How To Make Your Own Meal Plan - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/2daa4fff-d567-4f17-be5b-9cb4a4ab1a7c/Untitled+design-14.png All Articles - How To Make Your Own Meal Plan - Make it stand out an example of three staple meals that I have saved in my MacroFactor app. Making it easy to just plug and play. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/1630158152561-ONUSD6REJRFJP93QJRIR/Screen+Shot+2021-08-28+at+9.02.58+AM.png All Articles - How To Make Your Own Meal Plan - Make it stand out You can see minimal changes in body weight averages two weeks of similar calorie intakes. Showing this person’s maintenance calories are around 2250 calories per day. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/59bab162-3b6b-4707-8406-98a5683f1811/4.png All Articles - How To Make Your Own Meal Plan - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/41223fba-b1bf-452f-b386-ea20223d1293/podcast+advert-8.png All Articles - How To Make Your Own Meal Plan - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/1630158609935-YVYQUWKJCU4PW9UXH5NO/Screen+Shot+2021-08-27+at+5.47.11+PM.png All Articles - How To Make Your Own Meal Plan - Make it stand out Examples of some protein dense foods https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/7f8706e4-7362-4362-8a05-bec03f759eb2/Untitled+design-12.png All Articles - How To Make Your Own Meal Plan - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/1630158651395-FQYHZ67RLTDREBMZIQTM/Screen+Shot+2021-08-27+at+5.51.29+PM.png All Articles - How To Make Your Own Meal Plan - Make it stand out Everybody’s clear favourite: Veggies. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/4958fc5b-742c-44c4-a1ec-39b4b2c33459/6.png All Articles - How To Make Your Own Meal Plan - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/014ca5f0-4308-4ab6-b406-b6e0f65aae60/podcast+advert-7.png All Articles - How To Make Your Own Meal Plan - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/1630157969582-BST2Q35COK1VRFWRUBQX/E8DE8133-04E8-438D-9A5F-730944297AB6.jpeg All Articles - How To Make Your Own Meal Plan - Make it stand out Making my “Proatmeal” that is a part of my library of high protein meals that are nutritous and easy to prepare. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/1630158712281-ZIGJYCMD7DEHPLXP84IT/Screen+Shot+2021-08-27+at+5.54.07+PM.png All Articles - How To Make Your Own Meal Plan - Make it stand out Carbs. The food I have to constantly remind everyone not to be afraid of. https://www.five-elements.ca/blog-2/the-beginners-guide-to-the-deadlift monthly 0.5 2021-11-14 https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/1633178323475-HYYIF1HZEHE0HX1L7EY8/Screen+Shot+2021-10-02+at+8.38.26+AM.png All Articles - The Beginner’s Guide To The Deadlift - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/1633178593176-73K1852TMZ2E40H1BOII/Screen+Shot+2021-10-02+at+8.42.59+AM.png All Articles - The Beginner’s Guide To The Deadlift - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/1633178652282-N55N0WTV7BRV4KH5W3ZA/Screen+Shot+2021-10-02+at+8.43.56+AM.png All Articles - The Beginner’s Guide To The Deadlift - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/1633178723121-6BIV5J9OJ2H2XGEAJYHI/Screen+Shot+2021-10-02+at+8.45.10+AM.png All Articles - The Beginner’s Guide To The Deadlift - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/1633178087522-5QHUQ3WLYZD9JUTMW1GE/Screen+Shot+2021-10-02+at+8.34.34+AM.png All Articles - The Beginner’s Guide To The Deadlift - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/1633178944299-GPFMDT4C7OBIGO6PZQB5/F2F9614D-0560-4059-8047-3823FA39AB46_1_201_a.jpeg All Articles - The Beginner’s Guide To The Deadlift - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/1633177807236-BFOBKQ77R7E9LVJKB3TA/Screen+Shot+2021-10-02+at+8.29.52+AM.png All Articles - The Beginner’s Guide To The Deadlift - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/1633177948456-INUNU1UF0N3V92R47ANY/Screen+Shot+2021-10-02+at+8.32.16+AM.png All Articles - The Beginner’s Guide To The Deadlift - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/1633178140314-WWN3FHXUZDGTLFYMRT3H/Screen+Shot+2021-10-02+at+8.33.44+AM.png All Articles - The Beginner’s Guide To The Deadlift - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/1633178166936-DNAN80QOQNN945BM8S5L/Screen+Shot+2021-10-02+at+8.33.52+AM.png All Articles - The Beginner’s Guide To The Deadlift - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/1633178907665-JKR9TV214FTKZHEZ7A5E/Screen+Shot+2021-10-02+at+8.48.14+AM.png All Articles - The Beginner’s Guide To The Deadlift - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/1633178447649-N0T4B7H773866OCT1N7S/Screen+Shot+2021-10-02+at+8.40.33+AM.png All Articles - The Beginner’s Guide To The Deadlift - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/1633177847802-26RIXA91TQHSYRDK15DN/Screen+Shot+2021-10-02+at+8.30.24+AM.png All Articles - The Beginner’s Guide To The Deadlift - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/1633177706953-PX3USSXH6DFKPSNHTQC7/Screen+Shot+2021-10-02+at+8.27.57+AM.png All Articles - The Beginner’s Guide To The Deadlift - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/1633178849347-X6GLL2UQ7TOZL73B8BJ9/C4F94F81-AEDF-44C4-B714-AF4793104CF7_1_201_a.jpeg All Articles - The Beginner’s Guide To The Deadlift - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/1633177567142-8T2II66LXSNICAK8R1BK/7A55FD7A-3FB7-4B85-AA5A-7CFBFE927F36.jpeg All Articles - The Beginner’s Guide To The Deadlift - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/1633177733788-BQZ9CW8AFAI2GB8KWLAY/Screen+Shot+2021-10-02+at+8.28.08+AM.png All Articles - The Beginner’s Guide To The Deadlift - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/1633178211574-194PNP8L9J86KPJGKHYQ/Screen+Shot+2021-10-02+at+8.36.38+AM.png All Articles - The Beginner’s Guide To The Deadlift - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.five-elements.ca/blog-2/how-to-effectively-set-your-fitness-goals monthly 0.5 2021-11-14 https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/1634323761620-KKW1HAPCKJV33UVA8GZE/72179735-F796-40AD-8EA9-1B1EF1E4C11D.jpeg All Articles - How To Effectively Set Your Fitness Goals - Goal setting. Perhaps the most exciting or potentially the most uncomfortable part of your fitness journey. Regardless of your relationship with goal setting, it is still a key component when it comes to maximizing your success rates. Some of us (I’m included here) love setting goals. We almost like setting goals more than we actually enjoy executing them. We get a rush just from the idea. The “fresh start”, the “this time is going to be different!” mentality. While some of us loathe the experience and just avoid it. It feels cringey. It seems too idealistic. In reality, it just may be more vulnerable than we’d like to admit. Goal setting does require two key things from the start in order for it to be effective. It requires you to be vulnerable enough to open up and share what you actually want and need. While it also requires you to be realistic enough for the goals to be actually acheiveable. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/1634324032048-3XBXJGZ5EQFJLHSMEXYW/Blog-3.png All Articles - How To Effectively Set Your Fitness Goals - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/1634324171194-07BWXKODYJOXNEIQTDUE/6.png All Articles - How To Effectively Set Your Fitness Goals - Face to face is just more personal and can make it seem more real. As opposed to writing it down online. Now some people prefer to do so online, if that’s you, go for it! If you are struggling with your goals and have never tried sharing publicly or goal setting face to face with a colleague, mentor or coach, I recommned giving it a shot. Could give you an extra edge of accountability. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/1634324557765-JK1DU0U4P6YR2IJ5KKO2/Untitled+design-5.png All Articles - How To Effectively Set Your Fitness Goals - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/1634324302878-LNLE1BI2I0IXYT2RI03D/5.png All Articles - How To Effectively Set Your Fitness Goals This does not mean individual goals should be nixed. Most fitness goals will be individual goals. My suggestion from here is if you really struggle alone, seeking support will be a positive. This can mean hiring a coach, finding a training partner or even joining some sort of fitness community. All of these things can help you with feeling more supported and maybe even working toward a common goal with others! https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/1634324071657-YLKJXYMW0IU9IUB857Q6/7.png All Articles - How To Effectively Set Your Fitness Goals - Both were effective, but having a more challenging goal may be the way to go since it might be more motivating and enticing than a very small one that is too easy. With that being said, nuance still prevails. If you get overwhelmed by harder goals, then set smaller and more digestible ones. Let them stack and watch your progress roll in over time. If you really get up for a big goal, then make it more challenging. Individuality should not be abandoned for statistical averages. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/1634323955818-VT7TMUVYNNR2ZAF91STU/Blog-2.png All Articles - How To Effectively Set Your Fitness Goals - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/1634324420400-9P7F57AZUU6G7H45W0AK/4.png All Articles - How To Effectively Set Your Fitness Goals - Eric explored the idea of pursuing excellence rather than chasing perfection. The study compared perfectionistic striving vs perfectionistic concerns. Striving was more positive focused while concerned was more negative focused — like being afraid to make mistakes or be judged. Perfectionistic striving was more associated with higher perceived performance and lower levels of burnout and perfectionistic concern was more associated with higher scores of burnout and training distress with lower scores of perceived performance. https://www.five-elements.ca/blog-2/not-everything-has-to-be-optimal monthly 0.5 2021-11-14 https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/0adb13de-6379-4731-8745-7511ab46d384/Add+a+heading.png All Articles - Not Everything Has To Be Optimal - Make it stand out Something I call the optimization pyramid. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/0864cd4c-8d64-412f-b4ad-4e33396b1951/411ADAE1-2253-41AB-9B56-9760D4A130B6_1_201_a.jpeg All Articles - Not Everything Has To Be Optimal - Make it stand out Are Reese Puffs optimal? Probably not. But are they worth it? Hell yeah. https://www.five-elements.ca/blog-2/why-walking-could-be-your-secret-weapon monthly 0.5 2021-11-14 https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/ca54fa53-5ad0-42a4-aa77-24120d09d7db/3.png All Articles - Why Walking Could Be Your Secret Weapon - Make it stand out Adapted from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2639700/ https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/a689c731-aee0-42d0-8a27-ad351e32e8e6/Screen+Shot+2021-10-21+at+10.52.47+AM.png All Articles - Why Walking Could Be Your Secret Weapon - Make it stand out From https://pubmed.ncbi.nlm.nih.gov/34417979/ https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/a788c9a8-c7e9-442f-ba5c-a75e6b5053c1/4AC877C4-B04D-4190-A9F0-318963E0722F.jpeg All Articles - Why Walking Could Be Your Secret Weapon - Make it stand out Sammy, Frank and I out for a stroll in the woods. The best kind of light activity. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/a44b0736-f735-4989-9c1b-ecec39272eea/Screen+Shot+2021-10-29+at+8.15.11+AM.png All Articles - Why Walking Could Be Your Secret Weapon - Make it stand out Adapted from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4658461/ https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/2fdfe63b-8719-48d9-9157-13346f179e19/2.png All Articles - Why Walking Could Be Your Secret Weapon - Make it stand out Adapted from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2639700/ https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/8b754a6f-fe78-4e26-909a-b94954792786/BMR+-+6070%25-4.png All Articles - Why Walking Could Be Your Secret Weapon - Make it stand out Adapted from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3943438/ https://www.five-elements.ca/blog-2/i-hate-pay-walls-but-i-use-them-to-my-advantage monthly 0.5 2021-11-14 https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/682d3447-06a4-4b7e-94eb-53178f056cc7/Screen+Shot+2021-11-07+at+5.17.56+PM.png All Articles - I Hate Pay Walls, But I Use Them to my Advantage - Make it stand out Here is an example of your gym back near your front door. In this case, you’d have to openly walk past it and not grab it. Alternatively, if if was tucked away somewhere, it would be much easier to forget about. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/020cbe03-a587-4093-b1e5-d38bfd106709/Screen+Shot+2021-11-07+at+10.44.43+AM.png All Articles - I Hate Pay Walls, But I Use Them to my Advantage - Make it stand out A very simple illustration of how friction works. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/1919eae6-aa03-4912-887d-e2e8992a1e3e/Screen+Shot+2021-11-07+at+5.10.02+PM.png All Articles - I Hate Pay Walls, But I Use Them to my Advantage - Make it stand out Which example do you think will result in eating cookies on a less frequent basis? https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/516548e3-a8e0-4e1a-abd1-39f01509548c/4AF8CFE7-A50A-45FE-9042-AEC0E70A6C3F.jpeg All Articles - I Hate Pay Walls, But I Use Them to my Advantage - Make it stand out I don’t know about you, but having to retype my payment info in is a great way for me to realize it’s not worth the effort. https://www.five-elements.ca/blog-2/does-more-exercise-more-weight-loss monthly 0.5 2021-11-14 https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/b2b50e7d-1fae-46bc-b102-bd98e713d181/Screen+Shot+2021-11-08+at+6.25.25+AM.png All Articles - Does More Exercise = More Weight Loss? - Make it stand out Some happy looking folks given’er on the airdyne bike https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/6e0df881-69f5-4c60-816e-b81406355da9/2.png All Articles - Does More Exercise = More Weight Loss? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/e79593fe-7e29-4bc7-afbf-ca2c6c891d29/3.png All Articles - Does More Exercise = More Weight Loss? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.five-elements.ca/blog-2/the-beginners-guide-to-the-bench-press monthly 0.5 2021-11-14 https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/d64db695-feb6-49e2-9733-aeb820d5be26/3.png All Articles - The Beginner’s Guide to The Bench Press - Lastly, we have the triceps muscles. Which given away by it’s name, has three separate heads. All three of them contribute to elbow extension (locking out your elbow), which will be needed for the lockout of the bench press and to aid in the press up. Hand placement can also lead to more or less contribution of the triceps in the bench too, but we’ll get to that. One other note is that the long head of tricep also contributes to shoulder extension, so it may not be as helpful as the other heads in the bench press, since there is shoulder flexion in the press. I say this to emphasize that if you want great triceps development, you won’t want to rely solely on the bench press for that. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/106fa77d-980b-42c6-aca7-c65492a80bb6/5.png All Articles - The Beginner’s Guide to The Bench Press This is a large group of several muscles. The role they will play in the bench will be to keep you spine extended and maintain your arch. If you lost the arch while benching, it could be a big problem. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/e25bd302-ad9d-4058-811a-cdbcea243813/1.png All Articles - The Beginner’s Guide to The Bench Press - The pec major is the biggest prime mover in the bench press. It is what is called a convergent muscle. This means it originates at several different areas that all converge to insert in the same area. It originates along the clavicle (collar bone), down the sternum and even along some of the true ribs (1–6). This is why you have probably seen so many different types of variations of chest exercises to hit different pec fibres. An incline press will hit more of those upper, clavicular fibres. A flat press will hit more of the middle, sternal fibres and something like a dip will hit more of those lower, costal (ribs) fibres. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/c817749b-f9da-47ee-9972-8152eed5b22f/4.png All Articles - The Beginner’s Guide to The Bench Press Your rotator cuff muscles are made up for four different muscles. They all either internally or externally rotate the arm. Their role in the bench is that they help keep the head of the upper arm in the cavity of the glenoid. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/4b18c10d-ac3d-4d10-97ba-193b34189f32/Screen+Shot+2021-11-09+at+6.05.11+PM.png All Articles - The Beginner’s Guide to The Bench Press - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/9cad9178-d67d-4119-b8b8-a4412342576b/6.png All Articles - The Beginner’s Guide to The Bench Press Your upper back will mainly be comprised of the rhomboids and mid/lower traps. As you’ll see, a main cue is to maintain scapular stability while doing the bench press. Shoulders back and down is a common one. These muscles will aid in maintaining this position during your bench press. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/4c2e40f5-4a7a-43b0-92e9-d4eb99637f1e/Screen+Shot+2021-11-09+at+6.06.04+PM.png All Articles - The Beginner’s Guide to The Bench Press - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/6f736b3a-b766-425a-b234-f571b7b7ff4b/Screen+Shot+2021-11-09+at+6.06.14+PM.png All Articles - The Beginner’s Guide to The Bench Press - If the bar went straight down from the top position, it would put the shoulders in an unfavourable position that they also wouldn’t be as helpful in. Not to mention, you’d be getting a hell of lot more range of motion as you’ll see here. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/22bf477b-eafe-4bb5-adb4-f9cf1f3a4d11/Screen+Shot+2021-11-09+at+6.06.34+PM.png All Articles - The Beginner’s Guide to The Bench Press - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/ecebbfb0-cb72-4f70-91e3-4472279854c9/Screen+Shot+2021-11-09+at+6.05.34+PM.png All Articles - The Beginner’s Guide to The Bench Press - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/2ba09f46-c38c-4d9f-9e29-cb64f5b8d592/Screen+Shot+2021-11-09+at+6.05.54+PM.png All Articles - The Beginner’s Guide to The Bench Press - With that being said, here is my general suggestion for finding a good hand position for you. If you’re trying to get a really strong press, you’ll want to be in the best position for when you hit the sticking point. Which is just simply the hardest part of the lift – hence why you’ll get stuck there. This will often be when your upper arm is parallel to the floor. So an efficient hand position is one where when your upper arm is parallel to the floor, your forearm is completely perpendicular to it. That way you can drive force straight up while you’re in the hardest position. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/76253cbe-8fa6-45e6-9378-e9a14310a273/7.png All Articles - The Beginner’s Guide to The Bench Press These are the last stabilizing muscles I’ll talk about. The role of the lats in the bench press is some what of an antagonist/stabilizer. Since on the way down, your arm will be going into flexion, your lats being a shoulder extensor have to allow for that to happen. Similar to how the biceps have to allow for the triceps to lengthen by shortening themselves. So the lats do contribute to the bench press, but not in a concentric way. Only the prime movers we discussed will do that. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/cecf156d-9529-4e7a-8d3e-4b1e20d257b1/Screen+Shot+2021-11-09+at+6.05.25+PM.png All Articles - The Beginner’s Guide to The Bench Press - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/49ed6f85-f1aa-400b-8d7b-6bee3f820d27/Screen+Shot+2021-11-09+at+6.05.42+PM.png All Articles - The Beginner’s Guide to The Bench Press - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/c8e28e14-3132-4ebf-b9ef-82ff75134558/250942374_10166264678240724_8273677771581563054_n.jpg All Articles - The Beginner’s Guide to The Bench Press - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/c8fab279-370d-4974-9e5a-3b5967e97738/Screen+Shot+2021-11-09+at+6.06.24+PM.png All Articles - The Beginner’s Guide to The Bench Press - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/a8232624-4dd0-4ea5-bd92-6f0135e3d09f/2.png All Articles - The Beginner’s Guide to The Bench Press - Secondly, we have the anterior deltoids helping out. The deltoid is your shoulder muscle. Now, the reason I’m specifying this is the anterior delts is because the deltoid is a large muscle with fibres that run in three different directions. The anterior (or front) delts help with shoulder flexion. Which is the act of lifting your upper arm up in front of you. While the lateral fibres work more to abduct (pull your arm away from you) and the posterior fibres work more to extend the arm (pull your upper arm behind you). https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/05210c0e-73ac-4db8-979c-506df35305c0/Screen+Shot+2021-11-09+at+6.06.45+PM.png All Articles - The Beginner’s Guide to The Bench Press - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/f224ba5e-b5bf-4f93-8e0e-001634e0718b/Screen+Shot+2021-11-09+at+6.04.45+PM.png All Articles - The Beginner’s Guide to The Bench Press - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/eb2fce74-fdb6-4461-8338-99ac6f6f7b34/Screen+Shot+2021-11-09+at+6.04.31+PM.png All Articles - The Beginner’s Guide to The Bench Press - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/8f881240-9a49-40fc-8d6f-03c21c4b1ff8/Screen+Shot+2021-11-09+at+6.05.02+PM.png All Articles - The Beginner’s Guide to The Bench Press - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.five-elements.ca/blog-2/forget-weight-loss-lets-talk-about-weight-loss-maintenance monthly 0.5 2021-11-14 https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/370bd07a-a3a1-4ab8-b029-4e30feeac91c/Sustained+Weight+Loss+Maintenance-2.png All Articles - Forget Weight Loss, Let’s Talk About Weight Loss Maintenance - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/f1d255cc-68ab-4061-befa-35495e48301b/weight+loss+maintenance All Articles - Forget Weight Loss, Let’s Talk About Weight Loss Maintenance - Make it stand out I love me some beer and wings. But, if I’m in an evironment such as this often, it makes weight maintenance much harder to achieve. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/e0a5f559-0172-464f-954b-b92f758a1b4c/weight+loss+maintenance All Articles - Forget Weight Loss, Let’s Talk About Weight Loss Maintenance - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/ef73ebdc-a735-489b-83b7-42edbf6830d7/weight+loss+maintenance All Articles - Forget Weight Loss, Let’s Talk About Weight Loss Maintenance - Make it stand out Adapted from https://www.tandfonline.com/doi/full/10.1080/17482631.2020.1862481 https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/26a98815-11ba-40f6-b566-fd7f2f2824ee/weight+loss+maintenance All Articles - Forget Weight Loss, Let’s Talk About Weight Loss Maintenance - Make it stand out Even as a coach, I still struggle with with weight loss maintence. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/0281b715-43be-48ab-a49e-b71ae0d7d8e6/weight+loss+maintenance All Articles - Forget Weight Loss, Let’s Talk About Weight Loss Maintenance - Make it stand out Adapted from https://www.tandfonline.com/doi/full/10.1080/17482631.2020.1862481 https://www.five-elements.ca/blog-2/eat-with-your-kids-they-will-learn-more-from-it-than-you-might-think monthly 0.5 2022-04-18 https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/eda693fa-2aba-491c-8ce2-92a6ed45b327/Screen+Shot+2021-11-14+at+3.50.54+PM.png All Articles - Eat With Your Kids. They Will Learn More From it Than You Might Think. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.five-elements.ca/blog-2/i-went-on-my-first-diet-at-age-13 monthly 0.5 2021-11-14 https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/d05935a5-e317-41b7-a4fd-e3780d6c8aab/Screen+Shot+2021-11-14+at+3.53.46+PM.png All Articles - I Went on My First Diet at Age 13 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.five-elements.ca/blog-2/when-it-comes-to-achieving-your-fitness-goals-play-the-long-game monthly 0.5 2021-11-14 https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/2beeb00b-f14a-47ce-808d-7a36acea97af/Screen+Shot+2021-11-14+at+3.58.43+PM.png All Articles - When it Comes to Achieving Your Fitness Goals — Play the Long Game. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/96dfe3d5-f1cc-450f-9157-7b9de9b3cd64/Screen+Shot+2021-11-14+at+3.57.48+PM.png All Articles - When it Comes to Achieving Your Fitness Goals — Play the Long Game. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/833003a3-16da-4b04-bdb0-e72936f62804/Screen+Shot+2021-11-14+at+4.00.16+PM.png All Articles - When it Comes to Achieving Your Fitness Goals — Play the Long Game. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/4581ce40-3633-4054-8d64-2cddbb627639/Screen+Shot+2021-11-14+at+3.59.30+PM.png All Articles - When it Comes to Achieving Your Fitness Goals — Play the Long Game. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.five-elements.ca/blog-2/why-i-loathe-the-term-cheat-days monthly 0.5 2021-11-14 https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/2f7c3e19-c2dc-4525-a361-31f3dbeeb790/Screen+Shot+2021-11-14+at+4.08.12+PM.png All Articles - Why I Loathe the Term “Cheat Days” - Do I still have cheat days now? By some people’s standards? Probably. By mine? No. Every Friday my partner and I order a large box of margherita pizza and eat in bed like complete assholes. It’s glorious. We call it our Five Elements Coaching INC. board meeting and it’s essential for business. We discuss the most pressing of topics relating to our company. Such as what we should watch on Netflix, how sesame seed pizza crust is an absolute game changer, or which part of the order from our favourite pizza shop messed up on this time. They always forget something but their pizza is sogood that we can’t be bothered to care. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/3d415e30-4875-44bd-91b8-29e7c5af89cb/Screen+Shot+2021-11-14+at+4.09.45+PM.png All Articles - Why I Loathe the Term “Cheat Days” - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/986f1259-c726-4354-9cad-5b96c723e713/Screen+Shot+2021-11-14+at+4.06.50+PM.png All Articles - Why I Loathe the Term “Cheat Days” - What if I were allowed to drink at 16? What if there were no taboo around it? I’ve always heard this is the case in some European countries. Kids as young as 12 were allegedly allowed to drink wine occasionally with their families. Would this help reduce their likelihood to binge drink? I would think so. When you take away both the taboo and scarcity around something, humans (in my humble experience) are going to exhibit more cognitive restraint around it. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/f952f2f2-e688-4f77-bb05-a52f0c93c969/Screen+Shot+2021-11-14+at+4.04.29+PM.png All Articles - Why I Loathe the Term “Cheat Days” - There is almost a level of trauma that many of us have when it comes to food. This might sound exaggerated but I don’t know how else to describe a physical manifestation of a psychological issue. When I was experiencing the peak of my fear around food, I would have visceral feelings from eating specific foods that were in no way real. If I ate a food that I had prior deemed as fattening, I’d genuinely feel myself getting fatter while eating it. I would pinch my belly fat and be entirely consumed by the idea that I was proactively storing fat there. Which I clearly was not. That’s simply not how adipose storage works. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/15fafc20-dc06-49c0-93ed-aaa7f52df519/Screen+Shot+2021-11-14+at+4.03.39+PM.png All Articles - Why I Loathe the Term “Cheat Days” - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.five-elements.ca/blog-2/struggling-to-stay-consistent-set-a-bam-target monthly 0.5 2021-11-14 https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/4241d793-f433-4ce8-8f43-47bc0bdd6b6f/3.png All Articles - Struggling to Stay Consistent? Set a BAM Target. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/1724261f-82a0-423f-ad77-f873bb38977d/Screen+Shot+2021-11-14+at+2.59.22+PM.png All Articles - Struggling to Stay Consistent? Set a BAM Target. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/5d3caa3f-5262-4a56-9ad9-9ca51c2feecb/2.png All Articles - Struggling to Stay Consistent? Set a BAM Target. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/9515fc23-8a28-4a44-b5f9-45c0123e64cf/4.png All Articles - Struggling to Stay Consistent? Set a BAM Target. https://www.five-elements.ca/blog-2/how-diet-breaks-can-help-you-with-your-fat-loss-goals monthly 0.5 2021-11-15 https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/4bc8cc5d-df94-4e41-b9ee-dece7cf0eef5/Add+a+heading-3.png All Articles - How Diet Breaks Can Help You With Your Fat Loss Goals - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/52717581-cd2c-471f-8982-139fc0c5c6d0/6.png All Articles - How Diet Breaks Can Help You With Your Fat Loss Goals - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/a39e2028-3d47-45fa-8c35-535559cccd5e/5.png All Articles - How Diet Breaks Can Help You With Your Fat Loss Goals - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/665fa286-46cf-409a-ad6f-50d7991d5f16/7.png All Articles - How Diet Breaks Can Help You With Your Fat Loss Goals - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.five-elements.ca/blog-2/does-human-metabolism-decline-with-age monthly 0.5 2021-11-15 https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/658330c1-0cb3-4de5-8a48-33521347c12f/Add+a+heading-4.png All Articles - Does Human Metabolism Decline With Age? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/5a5a7f9d-51f8-4853-8dde-b99ce9464804/unnamed-2.png All Articles - Does Human Metabolism Decline With Age? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/74ba4e40-3132-4a06-84ce-fd45568cd660/unnamed-3.png All Articles - Does Human Metabolism Decline With Age? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.five-elements.ca/blog-2/what-would-happen-if-you-overate-by-1000-calories-per-day monthly 0.5 2021-11-27 https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/821088b3-5e4f-4698-b83c-8b08b48943a4/Predicted+Weight+Loss-6.png All Articles - What Would Happen if You Overate by 1000 Calories Per Day? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/bc4dedbc-3fc8-497a-9803-6a3bf0d625f3/Screen+Shot+2021-11-24+at+3.35.54+PM.png All Articles - What Would Happen if You Overate by 1000 Calories Per Day? - Make it stand out I actually assume this is was a fair representation of their facial expression while trying to overeat for the 84th day. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/5294b39e-a74f-489e-aecb-5b77d77e1e88/Predicted+Weight+Loss-5.png All Articles - What Would Happen if You Overate by 1000 Calories Per Day? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/c15aa8f4-a73d-4b21-be33-65a75d8dce8e/Screen+Shot+2021-11-24+at+3.24.12+PM.png All Articles - What Would Happen if You Overate by 1000 Calories Per Day? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/63c1b98a-d282-45ce-8215-d7afacb4cf7b/Predicted+Weight+Loss-4.png All Articles - What Would Happen if You Overate by 1000 Calories Per Day? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.five-elements.ca/blog-2/walk-more-live-more monthly 0.5 2022-05-10 https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/b792449c-9c31-450b-a40a-1a09edbbdb0f/Screen+Shot+2021-11-30+at+4.18.50+PM.png All Articles - Walk More, Live More? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/f0d87090-c674-4866-b5a3-2d6a3cb30555/unnamed-4.png All Articles - Walk More, Live More? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.five-elements.ca/blog-2/should-you-foam-roll-before-training monthly 0.5 2022-05-10 https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/bb1afc47-22bc-4a36-a183-e601ce152cce/Screen+Shot+2021-12-02+at+5.25.17+AM.png All Articles - Should You Foam Roll Before Training? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/47cc04c6-a657-4117-9803-0c9444043ad5/18.png All Articles - Should You Foam Roll Before Training? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/9f92849b-3d5b-474a-ac2d-7950c99d8f35/19.png All Articles - Should You Foam Roll Before Training? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.five-elements.ca/blog-2/how-much-protein-should-you-eat-during-fat-loss monthly 0.5 2022-01-27 https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/de19959c-02e1-44a4-8881-6201a03703ee/Predicted+Weight+Loss-8.png All Articles - How Much Protein Should You Eat During Fat Loss? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/1de2a11f-6690-403d-bdcb-b8644e9f2112/3.png All Articles - How Much Protein Should You Eat During Fat Loss? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/e1efdf96-bf89-4940-b178-90fe6003dbba/2.png All Articles - How Much Protein Should You Eat During Fat Loss? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/cb80ea61-9de5-4550-a4cd-0f5feef749d6/FOAM+ROLL-2.png All Articles - How Much Protein Should You Eat During Fat Loss? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/1b164dea-23b7-4806-8cf2-a24265a1496d/1.png All Articles - How Much Protein Should You Eat During Fat Loss? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.five-elements.ca/blog-2/low-carb-vs-low-fat-diets-for-weight-loss monthly 0.5 2022-01-11 https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/6d57bb48-6173-400a-89c9-d48797728ff7/carbs+vs+fats+for+weight+loss All Articles - Low Carb Vs Low Fat Diets For Weight Loss - Make it stand out For example: Hall et al. 2016 had pretty similar findings between subjects in favouring lower carb. While Astrup et al. 1994 also had similar findings between subjects favouring low fat. This is why meta-analysis are crucial. Single studies can’t tell as as much as we’d like to think. If you can pool findings from similar trials, you can gather much more data from larger sample sizes in order to come to a potentially more accurate conclusion. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/0799a2f9-e282-4249-8c16-f918d7a3034a/Our+best+content%2C+brought+right+to+you.-3.png All Articles - Low Carb Vs Low Fat Diets For Weight Loss - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/f55a0a2f-8f06-4f9c-a821-cc257a7c4ab7/low+carb+vs+low+fat+for+weight+loss All Articles - Low Carb Vs Low Fat Diets For Weight Loss - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/1d74356b-9dcc-4452-8b27-a7cb0abfc557/low+carb+vs+low+fat+for+weight+loss All Articles - Low Carb Vs Low Fat Diets For Weight Loss - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/050af948-6176-46d8-90b1-8f0f6af8abc2/low+carb+vs+low+fat+for+weight+loss All Articles - Low Carb Vs Low Fat Diets For Weight Loss - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/4d5406e7-aed3-4938-a0e4-a7ca14ad5c67/carbs+vs+fats+for+weight+loss All Articles - Low Carb Vs Low Fat Diets For Weight Loss - Make it stand out Once again you will see plenty of variation here. As some folks seem to individually respond better or worse to low carb or low fat diets. But this data shows that on average, the lower fat diets yielded statistically significant but practically minor benefits when compared to energy matched lower carb diets. 17 diets trended toward low fat and 3 trended toward low carb. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/389bb008-298f-4fb4-95b8-b80fcd2adb55/low+carb+vs+low+fat+for+weight+loss All Articles - Low Carb Vs Low Fat Diets For Weight Loss - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/8d7d8580-03ba-473f-bec2-5ffee6009ee5/low+carb+vs+low+fat+for+weight+loss All Articles - Low Carb Vs Low Fat Diets For Weight Loss - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/29aacd0f-a3d1-43b7-9e95-edb15b989678/carbs+vs+fats+for+weight+loss All Articles - Low Carb Vs Low Fat Diets For Weight Loss - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.five-elements.ca/blog-2/mitigating-holiday-season-weight-gain monthly 0.5 2022-01-11 https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/729b75fc-084f-4251-9c86-d8c67620c690/Our+best+content%2C+brought+right+to+you.-3.png All Articles - Mitigating Holiday Season Weight Gain - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/0af78c32-01f0-4601-a4c1-8a425fb2ce07/17.png All Articles - Mitigating Holiday Season Weight Gain - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/1d5d74a0-c23c-4b27-8764-787cef42ede1/15.png All Articles - Mitigating Holiday Season Weight Gain - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/aab00a74-9d99-41c3-899b-0b43aa1db0cf/holiday+season+weight+gain All Articles - Mitigating Holiday Season Weight Gain - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/b5f0f6bc-5f6d-428f-b80f-df612bc2331d/16.png All Articles - Mitigating Holiday Season Weight Gain - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/9bce9198-5b1f-4e4d-b412-b6033ee6e430/FOAM+ROLL-8.png All Articles - Mitigating Holiday Season Weight Gain - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.five-elements.ca/blog-2/new-year-new-skills monthly 0.5 2022-01-11 https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/dd78aaeb-e668-4c4b-b5af-135cdde8a11f/study+design-4.png All Articles - New Year, New Skills? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/23d48dfd-e465-4b96-927c-73a450c81e64/Screen+Shot+2021-12-23+at+2.56.38+PM.png All Articles - New Year, New Skills? - Make it stand out A great example of overly-vague resolutions that may not be setting you up for success. https://www.five-elements.ca/blog-2/short-vs-long-rest-periods-for-building-muscle-amp-strength monthly 0.5 2022-01-27 https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/0b9af411-09a7-4136-b6e7-2c6a39db71aa/Screen+Shot+2021-12-27+at+6.24.33+AM.png All Articles - Short VS Long Rest Periods For Building Muscle &amp; Strength - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/c222a7ca-0864-4fa4-8f5f-f3714c4eb1d9/Screen+Shot+2021-12-27+at+6.23.28+AM.png All Articles - Short VS Long Rest Periods For Building Muscle &amp; Strength - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/a650959d-282f-471f-8e32-054a99c0fa6c/Screen+Shot+2021-12-27+at+6.23.19+AM.png All Articles - Short VS Long Rest Periods For Building Muscle &amp; Strength - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/56bc8ad0-bc5a-409e-a5a7-cf0763b591a4/Predicted+Weight+Loss-3.png All Articles - Short VS Long Rest Periods For Building Muscle &amp; Strength - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/263da8a5-7d62-415d-af13-7365ee5e1968/Predicted+Weight+Loss-2.png All Articles - Short VS Long Rest Periods For Building Muscle &amp; Strength - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/c40d8742-6d1e-4da6-9e13-5160e5c83b5d/REST+PERIODS.jpg All Articles - Short VS Long Rest Periods For Building Muscle &amp; Strength - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.five-elements.ca/blog-2/metabolic-adaptation-the-bodys-defence-to-fat-loss monthly 0.5 2022-01-10 https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/5bfedf91-0f71-4041-9907-fa2a730e6148/Metabolic+adaptation All Articles - Metabolic Adaptation: The Body’s Defence to Fat Loss - Article: Forget Weight Loss, Let’s Talk About Weight Loss Maintenance https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/da10031e-6963-4f0f-a226-d1274c6a61c8/metabolic+adaptation All Articles - Metabolic Adaptation: The Body’s Defence to Fat Loss - Article: How Much Protein Should You Eat During Fat Loss? https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/1569b62f-382a-4d0b-a74b-41b8d88eed10/metabolic+adaptation%3A+the+body%27s+defence+to+fat+loss All Articles - Metabolic Adaptation: The Body’s Defence to Fat Loss - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/31b6c8fb-58fb-44b4-b915-70ff2d6f9fd0/metabolic+adaptation%3A+the+body%27s+defence+to+fat+loss All Articles - Metabolic Adaptation: The Body’s Defence to Fat Loss - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/a319134f-f0a9-452a-bff6-73eb2cc640be/metabolic+adaptation%3A+the+body%27s+defence+to+fat+loss All Articles - Metabolic Adaptation: The Body’s Defence to Fat Loss - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/1174ff3b-493d-4a03-9624-f1fba8f063a7/metabolic+adaptation%3A+the+body%27s+defence+to+fat+loss All Articles - Metabolic Adaptation: The Body’s Defence to Fat Loss - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/0bf6d522-478b-4d28-ac59-fe10300a714c/metabolic+adaptation All Articles - Metabolic Adaptation: The Body’s Defence to Fat Loss - Article: Why Walking Could Be Your Secret Weapon https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/aa1879dc-c1ef-4c7a-a88b-53f8938d686a/metabolic+adaptation%3A+the+body%27s+defence+to+fat+loss All Articles - Metabolic Adaptation: The Body’s Defence to Fat Loss - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.five-elements.ca/blog-2/stop-screwing-over-future-you monthly 0.5 2022-01-11 https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/3d924907-d6e0-40af-9839-f262af95fc2e/goal+setting All Articles - Stop Screwing Over Future You https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/11d1b532-6772-4d99-866c-cbe22293b077/Stop+screwing+over+future+you All Articles - Stop Screwing Over Future You - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/f4cf51cb-2656-4a8f-a33c-c5a7cafc2158/Goal+setting All Articles - Stop Screwing Over Future You https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/da6a4d79-187d-4cf9-8793-412eb17a7b29/Our+best+content%2C+brought+right+to+you.-2.png All Articles - Stop Screwing Over Future You - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/e8e2d213-28f7-4af7-bc58-2773ea6fd466/Stop+screwing+over+future+you All Articles - Stop Screwing Over Future You - Make it stand out True story https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/929eceb5-dc88-48eb-889f-f4544ebf078b/Stop+screwing+over+future+you All Articles - Stop Screwing Over Future You - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/44eaba5a-7306-499f-a602-ef3fdedbbea8/BAM+targets All Articles - Stop Screwing Over Future You - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/9faa33b8-f526-4700-8a08-a78bdda02291/Stop+screwing+over+future+you All Articles - Stop Screwing Over Future You - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/126b3989-63fc-4723-9c91-befd1feab9f0/Stop+screwing+over+future+you All Articles - Stop Screwing Over Future You - Make it stand out A table chart demonstrating how present you, screws over future you. This is done by present you, projecting skills onto future you, that past you, had never even come close to solidifying. https://www.five-elements.ca/blog-2/eat-slow-eat-less monthly 0.5 2022-02-06 https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/6fc5070d-876b-441b-8cf3-d93709977c4b/3.png All Articles - Eat Slow, Eat Less? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/ba48a1bd-e8e1-4d38-b1e5-afbfa2940aa6/study+design-7.png All Articles - Eat Slow, Eat Less? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/ccf689c5-15f1-47e2-984a-b3e9e45046ab/24.png All Articles - Eat Slow, Eat Less? https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/a536066b-c570-4c6e-8829-3ee453e6402e/25.png All Articles - Eat Slow, Eat Less? - Lastly, we see that calories consumed per minute was significantly higher when eating at a fast pace. This is undoubtedly obvious, but I bring it up because it can be an undervalued benefit of a slower eating pace. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/848696e0-93d3-4d4f-8acd-ec729bcc1a94/Take+out+the+guess+work+with+your+training+%26+nutrition.png All Articles - Eat Slow, Eat Less? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/037e0838-9935-472d-9706-d38119770781/Screen+Shot+2022-01-10+at+11.39.40+AM.png All Articles - Eat Slow, Eat Less? - Alternative strategies involve focusing behaviours and habits that indirectly reduce overall energy intake or increase energy expenditure. See instagram post https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/5f74dcab-03c8-499b-82dc-b48e61623d7e/Screen+Shot+2022-01-09+at+3.19.01+PM.png All Articles - Eat Slow, Eat Less? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/4d7d78a9-c174-485d-bfd0-efd5c7f4fae5/Predicted+Weight+Loss-18.png All Articles - Eat Slow, Eat Less? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/b094656a-4ac6-4547-8a58-285f26dcace2/1.png All Articles - Eat Slow, Eat Less? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/a90ddc16-c51e-4d0f-9c7b-544992a05bfc/Take+out+the+guess+work+with+your+training+%26+nutrition-4.png All Articles - Eat Slow, Eat Less? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/a27621ee-411e-4d97-af54-c3a3aa0bb119/study+design-8.png All Articles - Eat Slow, Eat Less? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/5414e18c-2637-4e79-a2f8-364f606811be/Screen+Shot+2022-01-09+at+2.25.32+PM.png All Articles - Eat Slow, Eat Less? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/3461f249-6be5-436a-8a31-d2257119b7a5/23.png All Articles - Eat Slow, Eat Less? https://www.five-elements.ca/blog-2/training-at-long-vs-short-muscle-lengths-for-hypertrophy monthly 0.5 2022-04-04 https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/a3cb3754-5ee8-4978-84c3-1e2a88eb51de/36.pnTraining+at+Long+Vs+Short+Muscle+Lengths+For+Hypertrophy All Articles - Training at Long Vs Short Muscle Lengths For Hypertrophy - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/b663eeaf-8936-4e70-89f7-91e18c6cef23/Training+at+Long+Vs+Short+Muscle+Lengths+For+Hypertrophy All Articles - Training at Long Vs Short Muscle Lengths For Hypertrophy - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/14beae27-1a19-44ff-aa3c-73ad1a67b131/Training+at+Long+Vs+Short+Muscle+Lengths+For+Hypertrophy All Articles - Training at Long Vs Short Muscle Lengths For Hypertrophy - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/f5f99026-3218-418f-b660-27c522c170e5/Training+at+Long+Vs+Short+Muscle+Lengths+For+Hypertrophy All Articles - Training at Long Vs Short Muscle Lengths For Hypertrophy - Make it stand out Adapted from Pallares et al. 2021 https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/9caeb7ce-6c57-4a1a-8c0e-6e9073214c75/Training+at+Long+Vs+Short+Muscle+Lengths+For+Hypertrophy All Articles - Training at Long Vs Short Muscle Lengths For Hypertrophy - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/a438dd29-10af-4c03-a058-202e234135de/Training+at+Long+Vs+Short+Muscle+Lengths+For+Hypertrophy All Articles - Training at Long Vs Short Muscle Lengths For Hypertrophy - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/f7695980-09ec-4666-b262-c7f8af64813d/Training+at+Long+Vs+Short+Muscle+Lengths+For+Hypertrophy All Articles - Training at Long Vs Short Muscle Lengths For Hypertrophy - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/88169d9f-3931-4e05-a784-2cbba0da39ea/Training+at+Long+Vs+Short+Muscle+Lengths+For+Hypertrophy All Articles - Training at Long Vs Short Muscle Lengths For Hypertrophy - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/6f75ef9f-a5e9-495e-93b6-7a5790c89e5e/Training+at+Long+Vs+Short+Muscle+Lengths+For+Hypertrophy All Articles - Training at Long Vs Short Muscle Lengths For Hypertrophy - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/36e78b17-159c-43be-8f03-acdaf7f0efc5/Take+out+the+guess+work+with+your+training+%26+nutrition-4.png All Articles - Training at Long Vs Short Muscle Lengths For Hypertrophy - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/bf4abbb7-ce01-4fe7-b4fd-9824b75c5b06/Training+at+Long+Vs+Short+Muscle+Lengths+For+Hypertrophy All Articles - Training at Long Vs Short Muscle Lengths For Hypertrophy - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/3ff4c569-e38c-4584-900e-0a7077179376/Training+at+Long+Vs+Short+Muscle+Lengths+For+Hypertrophy All Articles - Training at Long Vs Short Muscle Lengths For Hypertrophy - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/98f7c022-23a6-4939-bb2d-69d6f003c83f/Training+at+Long+Vs+Short+Muscle+Lengths+For+Hypertrophy All Articles - Training at Long Vs Short Muscle Lengths For Hypertrophy - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/56cc1239-a642-47c9-956d-e496d2a5876b/Training+at+Long+Vs+Short+Muscle+Lengths+For+Hypertrophy All Articles - Training at Long Vs Short Muscle Lengths For Hypertrophy - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/17587c22-50e1-4c29-8701-5341569c7160/Training+at+Long+Vs+Short+Muscle+Lengths+For+Hypertrophy All Articles - Training at Long Vs Short Muscle Lengths For Hypertrophy - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/522d600d-5a0f-43b8-a145-31147e78d95f/Training+at+Long+Vs+Short+Muscle+Lengths+For+Hypertrophy All Articles - Training at Long Vs Short Muscle Lengths For Hypertrophy - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/3594bc9b-0c8c-4ce7-8fd3-013eef8ddc89/Training+at+Long+Vs+Short+Muscle+Lengths+For+Hypertrophy All Articles - Training at Long Vs Short Muscle Lengths For Hypertrophy - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/edfc5919-320d-40ad-9763-6fb8c1f2dfc0/Training+at+Long+Vs+Short+Muscle+Lengths+For+Hypertrophy All Articles - Training at Long Vs Short Muscle Lengths For Hypertrophy - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/b28f5dbc-2dde-4e17-9ca4-eb2fb349d38e/Training+at+Long+Vs+Short+Muscle+Lengths+For+Hypertrophy All Articles - Training at Long Vs Short Muscle Lengths For Hypertrophy - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/e0a7a9b5-512d-4bd3-b6f0-6c55636cac73/Training+at+Long+Vs+Short+Muscle+Lengths+For+Hypertrophy All Articles - Training at Long Vs Short Muscle Lengths For Hypertrophy - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.five-elements.ca/blog-2/whey-too-much-protein-maybe-the-bros-were-onto-something monthly 0.5 2022-04-04 https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/7e2e522f-083b-4861-b752-470b4e0741d8/33.png All Articles - Whey Too Much Protein — Maybe the Bros Were Onto Something - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/37bbef4f-bea9-4221-ac25-b5e4daaf8914/13.png All Articles - Whey Too Much Protein — Maybe the Bros Were Onto Something - Make it stand out from https://pubmed.ncbi.nlm.nih.gov/22215165/ https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/4361ec48-ca4d-40a2-8879-eb6ecd2b0344/Predicted+Weight+Loss-34.png All Articles - Whey Too Much Protein — Maybe the Bros Were Onto Something - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/df4aaf44-9f57-441f-81ce-c316965dbae8/32.png All Articles - Whey Too Much Protein — Maybe the Bros Were Onto Something - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/ed60a28f-ab5c-462f-a20d-48765319a0cc/Screen+Shot+2022-01-27+at+3.27.32+PM.png All Articles - Whey Too Much Protein — Maybe the Bros Were Onto Something - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/c624bdfe-db5f-4dc0-9345-78dd07604cc5/Control.png All Articles - Whey Too Much Protein — Maybe the Bros Were Onto Something - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/d3436040-d350-4f11-bbb6-06e1d9fd95ca/34.png All Articles - Whey Too Much Protein — Maybe the Bros Were Onto Something - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/d1bcc463-5622-4718-a9f2-15bc1bdda23c/Why+Willpower+is+a+Waste+of+Energy-4.png All Articles - Whey Too Much Protein — Maybe the Bros Were Onto Something - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/1420a2eb-98a6-4a5a-9d13-edff14ad817c/Screen+Shot+2022-02-23+at+10.00.51+AM.png All Articles - Whey Too Much Protein — Maybe the Bros Were Onto Something - Make it stand out from https://pubmed.ncbi.nlm.nih.gov/22215165/ https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/1bd075d6-b961-4f87-a91d-8926524cffe6/12.png All Articles - Whey Too Much Protein — Maybe the Bros Were Onto Something - Make it stand out from https://pubmed.ncbi.nlm.nih.gov/22215165/ https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/35ee455b-fe37-421c-8ac0-43884031e825/Predicted+Weight+Loss-33.png All Articles - Whey Too Much Protein — Maybe the Bros Were Onto Something - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/107b3b56-8fbb-4adb-80f2-5b9d0534d79b/35.png All Articles - Whey Too Much Protein — Maybe the Bros Were Onto Something - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.five-elements.ca/blog-2/move-the-weight-or-squeeze-the-muscle-internal-vs-external-cues-for-strength-gains monthly 0.5 2022-04-04 https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/9fa46784-b2b5-4c44-9a4a-095bbc382e15/1.png All Articles - Move the Weight or Squeeze the Muscle? Internal Vs. External Cues For Strength Gains - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/48f3a181-c338-4bf4-abb8-96f5f8c1253c/1.png All Articles - Move the Weight or Squeeze the Muscle? Internal Vs. External Cues For Strength Gains - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/316b54d5-97d6-4b07-bf20-761125df604d/Feb+Research+Posts-2.png All Articles - Move the Weight or Squeeze the Muscle? Internal Vs. External Cues For Strength Gains - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/bf2e97c2-1abc-4f91-8e42-a3f247f9388c/Feb+Research+Posts.png All Articles - Move the Weight or Squeeze the Muscle? Internal Vs. External Cues For Strength Gains - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/3621185c-0ab7-4f12-85bc-1391aa06a99c/Screen+Shot+2022-01-27+at+3.27.32+PM.png All Articles - Move the Weight or Squeeze the Muscle? Internal Vs. External Cues For Strength Gains - Make it stand out Click here to learn more about online coaching with us! https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/55dda0ce-0c15-4350-b9d9-dc933f44b41d/2.png All Articles - Move the Weight or Squeeze the Muscle? Internal Vs. External Cues For Strength Gains - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/373f10cf-3fcb-434c-a901-bcb01c438a91/Why+Willpower+is+a+Waste+of+Energy-6.png All Articles - Move the Weight or Squeeze the Muscle? Internal Vs. External Cues For Strength Gains - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.five-elements.ca/blog-2/why-the-gym-is-no-substitute-for-therapy monthly 0.5 2022-04-04 https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/3ca183cf-6143-4f26-83f3-ae5ec200b2db/Why+Willpower+is+a+Waste+of+Energy-7.png All Articles - Why The Gym is No Substitute For Therapy - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/c5f8f16b-33e8-4401-ac76-3cd60a4b791e/Screen+Shot+2022-02-06+at+11.31.24+AM.png All Articles - Why The Gym is No Substitute For Therapy - Make it stand out See instagram post — https://www.instagram.com/p/CXbJTxXrzcY/ https://www.five-elements.ca/blog-2/what-we-get-wrong-about-stretching monthly 0.5 2022-04-04 https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/48cb2414-aa7d-44aa-b21a-7a01e1e94e7b/what+we+get+wrong+about+stretching All Articles - What We Get Wrong About Stretching - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/a2514c4b-6a94-43b2-b697-540e5265afa1/what+we+get+wrong+about+stretching All Articles - What We Get Wrong About Stretching - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/2f187913-5566-4974-841b-6b071cf3feb6/what+we+get+wrong+about+stretching All Articles - What We Get Wrong About Stretching - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/6507fef8-4cf9-4d56-991c-6e651f503bdc/what+we+get+wrong+about+stretching All Articles - What We Get Wrong About Stretching - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/63b78f64-46e0-4481-8ed0-b0e33a51e599/what+we+get+wrong+about+stretching All Articles - What We Get Wrong About Stretching - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/f6110b90-e4c2-4127-9b8b-6f8468ec7054/what+we+get+wrong+about+stretching All Articles - What We Get Wrong About Stretching - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/39ba7f76-32be-4cad-aad8-ec28842de618/what+we+get+wrong+about+stretching All Articles - What We Get Wrong About Stretching - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/758fc112-aa6c-4264-8fd6-d6ae2ba418ce/what+we+get+wrong+about+stretching All Articles - What We Get Wrong About Stretching - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.five-elements.ca/blog-2/do-we-need-to-train-to-failure monthly 0.5 2022-04-04 https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/9d6ec507-9731-4a96-b78a-f102f0fe37ce/Training+to+failure+or+no+to+failure All Articles - Do We Need to Train to Failure? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/6adfe0f2-9eb0-40eb-8def-6ff2401cb216/Training+to+failure+or+no+to+failure All Articles - Do We Need to Train to Failure? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/83a8a04c-fce8-40bc-9b17-0a2c10e976a9/Training+to+failure+or+no+to+failure All Articles - Do We Need to Train to Failure? - Make it stand out from Novel Resistance Training-Specific Rating of Perceived Exertion Scale Measuring Repetitions in Reserve, Zourdos et al. 2016 https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/49253c00-9f5e-466e-b4aa-50f614f40403/Training+to+failure+or+no+to+failure All Articles - Do We Need to Train to Failure? - Make it stand out Adapted from https://pubmed.ncbi.nlm.nih.gov/28834797/ https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/af48e608-ad60-4518-af71-adca52ea9f9c/Training+to+failure+or+no+to+failure All Articles - Do We Need to Train to Failure? 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Exercises to Train Your Oft-Neglected Hip&nbsp;Muscles - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.five-elements.ca/blog-2/ice-baths-post-training monthly 0.5 2023-04-02 https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/5dbdc854-e1b9-4e3b-941b-d5bee07b7b98/Screen+Shot+2023-03-31+at+12.45.35+PM.png All Articles - Ice Baths Post-Training May Help Recovery While Hurting Your&nbsp;Gains - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/4f979b92-76e4-4634-b560-85679b03fffe/4.png All Articles - Ice Baths Post-Training May Help Recovery While Hurting Your&nbsp;Gains - Make it stand out Each green dot with a line in it represents a single study. The diamonds represent the study's pooled effect at each time point. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/36a582aa-105e-4273-a60b-1812ba97cd74/Cold+water+immersion+post.png All Articles - Ice Baths Post-Training May Help Recovery While Hurting Your&nbsp;Gains - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/9479ed79-e31b-4e75-b15f-ecf89d99db3b/3.png All Articles - Ice Baths Post-Training May Help Recovery While Hurting Your&nbsp;Gains - Make it stand out A medium effect was observed immediately after the intervention, and there was no significant or meaningful difference at 24 and 48 hours. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/e3162d05-7301-4adc-a766-e03623bb63a8/8.png All Articles - Ice Baths Post-Training May Help Recovery While Hurting Your&nbsp;Gains - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/d5873009-0b81-436e-9ed8-ab87ac20affe/9.png All Articles - Ice Baths Post-Training May Help Recovery While Hurting Your&nbsp;Gains - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/aff3719e-0112-46ec-b65e-36fd4ecf4b7f/6.png All Articles - Ice Baths Post-Training May Help Recovery While Hurting Your&nbsp;Gains - Make it stand out Circles represent the control subjects, and triangles represent the cold water subjects. The bars represent the group averages, and each circle/triangle represents individuals. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/0981c865-3274-41cd-adda-ec883e2ff410/5.png All Articles - Ice Baths Post-Training May Help Recovery While Hurting Your&nbsp;Gains - Make it stand out Immediately, there was a medium effect favouring cold water immersion and a small one at 24 hours. At 48 hours, there was still a small effect favouring the cold water groups, but the effect wasn’t statistically significant. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/5e467468-4a9f-4790-b0f9-5071299468f8/about+the+author-3.png All Articles - Ice Baths Post-Training May Help Recovery While Hurting Your&nbsp;Gains - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/5233e0ec-3d8d-4071-8c04-c5847117602a/Our+best+content%2C+brought+right+to+you.-2.png All Articles - Ice Baths Post-Training May Help Recovery While Hurting Your&nbsp;Gains - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/3cd32f38-d0e9-4f56-8b9e-4fbb5d6ffc3b/7.png All Articles - Ice Baths Post-Training May Help Recovery While Hurting Your&nbsp;Gains - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/9aad45f9-edef-4c46-92b3-0874671f7816/Screen+Shot+2022-01-27+at+3.27.32+PM.png All Articles - Ice Baths Post-Training May Help Recovery While Hurting Your&nbsp;Gains - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.five-elements.ca/blog-2/vegan-diets-fine-for-muscle-growth monthly 0.5 2023-05-31 https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/5233e0ec-3d8d-4071-8c04-c5847117602a/Our+best+content%2C+brought+right+to+you.-2.png All Articles - Vegan Diets Are Fine to Support Muscle &amp; 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- Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/65e40772-b75f-4c4a-9fcf-65c2dffb7846/3.png All Articles - Will Casein Protein Before Bed Help Your Gains? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.five-elements.ca/blog-2/category/Lifting+Guides monthly 0.5 https://www.five-elements.ca/blog-2/category/Muscle+Building monthly 0.5 https://www.five-elements.ca/blog-2/category/Nutrition monthly 0.5 https://www.five-elements.ca/blog-2/category/Weight+Loss monthly 0.5 https://www.five-elements.ca/blog-2/category/Sports+Psychology monthly 0.5 https://www.five-elements.ca/blog-2/category/Mental+Health monthly 0.5 https://www.five-elements.ca/blog-2/category/Mindset%2FBehaviour+Change monthly 0.5 https://www.five-elements.ca/blog-2/category/Supplements monthly 0.5 https://www.five-elements.ca/blog-2/category/Strength+Training monthly 0.5 https://www.five-elements.ca/home daily 1.0 2023-06-24 https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/a31131c4-4571-406d-8ac2-ddcd11268cad/IMG_8489.JPG Home - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/79ca845b-b296-4326-acca-ae3b02d2d8c0/1.png Home - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/7de64780-28b8-41c2-90e3-81b4ac434fcf/2.png Home - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/8a46e1e4-8736-42b6-bcea-63f94a00721d/Our+best+content%2C+brought+right+to+you.-4.png Home - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/4ea48a32-7000-462f-9588-67ca7fe26ffa/Andrew+Law.jpeg Home https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/973e3d5e-04d9-4ec4-ac4c-9e774a317162/Jingwen.jpeg Home https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/ddbf4956-e861-4e84-8c41-07d9dd0de35b/Henry+.jpeg Home https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/df585dcb-e361-48fa-b127-193b133d01f8/Blake.jpeg Home https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/990f9999-a6dd-47c9-a612-29af205141d9/Sum.jpeg Home https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/2576aae2-0408-4a1a-a68c-089bd10e8be3/Vicky.jpeg Home https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/0b390025-0050-47a3-9a4d-9d49fd94316a/Mike.jpeg Home https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/ad715cfc-3e5d-4572-8112-e6b239c4a841/Loretta.jpeg Home https://www.five-elements.ca/contactus daily 0.75 2023-05-31 https://www.five-elements.ca/recovery daily 0.75 2022-04-05 https://www.five-elements.ca/mindset daily 0.75 2022-04-05 https://www.five-elements.ca/nutrition daily 0.75 2022-04-05 https://www.five-elements.ca/goals daily 0.75 2022-04-05 https://www.five-elements.ca/training daily 0.75 2022-04-05 https://www.five-elements.ca/coachdylan daily 0.75 2023-05-31 https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/1599222448697-YFV9E897E3KOLNWRV02T/17347657-7D06-49AD-8CAF-81CC28461A3C.jpeg Coach Dylan - How I Got Here. I’ve been a personal trainer and coach now for 10 years. However, my journey into the fitness world actually started 13 years ago. As a child, I was very active and had a healthy body weight. I played football, hockey, soccer, baseball and would skateboard all summer. 2002 was where this journey really started though. I was eight years old. Yes, you read that right - eight. That summer was the first time I’d ever sought comfort from food. I’d always had an emotional connection to food before then, but this was the first time it affected my life. I gained around 20lbs that summer. For some, that might not sound too drastic, but keep in mind that this was on an eight year old’s body. It all began with Lays Classic potato chips. I loved them, and I couldn’t get enough of them. They seemed to have the power to solve all of my problems (at least momentarily). Bored? Grab a bag of Lays. Sad? Grab a bag of Lays. Lonely? Hmmm… maybe uh grab a bag of Lays? So that’s what I did. I will never forgive Mark Messier and his damn good marketing campaign for Lays at that time. “Betcha can’t eat just one”. Let’s just say that I’m glad that I never made that bet. Now I’m partly kidding here. Lays obviously weren't my issue. It just happened to be the outlet I went to for my real, unresolved problems. This pattern of a toxic relationship with food is something I still struggle with today. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/1600387262623-7TWT5RRO8VCYCPLQ2I4S/3CEE7872-B707-4402-8700-FA6ECD6C705B.jpeg Coach Dylan - From that summer on, I continued to gain weight slowly but surely. Tobias Keene, D.D.S. Hailing from Richmond, Virginia, Dr. Tobias Keene brings a bit of unabashed Southern hospitality to all his patients. He moved to Washington, D.C. over thirty years ago as a freshman at Ivy College. Right after graduation, he attended World University’s School of Dentistry. Before opening Keene Dental in 1994, he worked for free clinics and some of the finest practices in the District. He is part of the 123 Dental Association and stays up-to-date on the latest dental discoveries. When not striving to keep his patients happy and healthy, he’s enjoys hiking with his family in Rock Creek Park. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/1602509643018-VTC3WRP60YOGZMUH9YFA/894A292A-E80D-482E-83BA-AB6F95390865.jpeg Coach Dylan - Now picture a short, pudgy little brown boy, bangs hanging below past his chin, practicing haggard chin ups on an uneven tree branch in his front yard. That is how my introduction to training started. Tobias Keene, D.D.S. Hailing from Richmond, Virginia, Dr. Tobias Keene brings a bit of unabashed Southern hospitality to all his patients. He moved to Washington, D.C. over thirty years ago as a freshman at Ivy College. Right after graduation, he attended World University’s School of Dentistry. Before opening Keene Dental in 1994, he worked for free clinics and some of the finest practices in the District. He is part of the 123 Dental Association and stays up-to-date on the latest dental discoveries. When not striving to keep his patients happy and healthy, he’s enjoys hiking with his family in Rock Creek Park. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/1602509583633-6KGUVJOH7K98ZIM3B3S4/BF1956B9-E825-4913-900B-12DBF8ACCAB3.jpeg Coach Dylan - I remember when I decided to make a change. I was in grade eight and thirteen years old. I was 5’2 and weighed almost 180 lbs. For reference, today I am 26 years old, 5’9, weigh 180lbs and have been strength training for 12 years. I decided after watching the extremely below average movie, “Smart People”, to finally make a change. If you’re unfamiliar with the movie, it’s about otherwise very intelligent people who are miserable with their lives and are doing nothing about it. They then do something about it - kind of. For some reason, it inspired my little adolescent brain. I began working out every day. I had small dumbbells and would just do push ups, flys and curls. Thirteen year old Dylan did in fact skip leg day. I remember seeing the movie “Never Back Down” that had one of those cliche but motivating training montages in it. In it, the main character did chin ups - and so, I decided I would, too. I remember being at my Aunt and Uncle’s house where they had a chin up bar in the basement. This was it. My chance to live out my own training montage - and I failed. Miserably, to be blunt. But my tenacity kicked in and I refused to give up, I was absolutely determined to do a chin up. I was going to be able to do several. I started practicing them on an angled tree branch on the tree in my front yard. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/1602509758858-GQ3GIHK871TO19Y7SOSX/677BBD4B-B435-424C-B116-2CD0920B1266.jpeg Coach Dylan - That 60lbs would creep back on over the next 12 years. Some of it was muscle but most of it was fat. The highest weight I ever got back up to was 210lbs. I was 210lbs but I could squat 405lbs, so I didn’t care. Or at least that’s what I told everyone. Looking back, the issue with me being 210lbs was how I got there. I got there with plenty of yoyo dieting, binge eating, binge drinking and many dogmatic practices with food. The only practice I never tried was consistency, patience, balance and empathy. To this day, even after coaching clients for 7 years, navigating my relationship with food still isn’t easy for me. I believe that’s why I love coaching people when it comes to training & nutrition so much. I know the struggle. I still live with it. It is empowering to communicate the struggle, and to have the support and professional guidance around it. It’s not about writing the perfect training program or nutrition program. It's about designing one to meet a client where they’re at and help motivate them to stay consistent within it. Moreover, having the empathy, relatability and the ability to coach them through the challenges of it https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/1602509878505-MOBZKKYX0B03R1PA2UMP/E303846F-C810-4515-9FBB-AF7845D1B60F.jpeg Coach Dylan - Today you’ll find me practicing the skill of not being an extremist when it comes to my training and nutrition. Tobias Keene, D.D.S. Hailing from Richmond, Virginia, Dr. Tobias Keene brings a bit of unabashed Southern hospitality to all his patients. He moved to Washington, D.C. over thirty years ago as a freshman at Ivy College. Right after graduation, he attended World University’s School of Dentistry. Before opening Keene Dental in 1994, he worked for free clinics and some of the finest practices in the District. He is part of the 123 Dental Association and stays up-to-date on the latest dental discoveries. When not striving to keep his patients happy and healthy, he’s enjoys hiking with his family in Rock Creek Park. https://www.five-elements.ca/faqs daily 0.75 2022-04-05 https://www.five-elements.ca/online-coaching daily 0.75 2023-05-31 https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/f652fec7-1939-4b39-ab7a-7a5751750897/app+on+phones-4.png ONLINE COACHING - Make it stand out An example of how feedback on the app may look like. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/559c2926-599c-4063-9dbc-2ca4bc96f5ac/email+check+in.png ONLINE COACHING - Make it stand out An example as to how an email check-in form may look. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/625fe421-e656-4ed3-9c24-cdbd8a3733f8/app+on+phones.png ONLINE COACHING - Make it stand out How your workouts will look in the app. https://www.five-elements.ca/nutrition-or-habits daily 0.75 2021-06-20 https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/1624226914371-COHWGPLVJPM23TSK348U/2C2585B8-19D2-4A26-95E6-F4DB9640DC55-2E935A68-2912-4A74-BD52-E1FC384FE190.JPG Nutrition or Habits - Why Invest in Nutrition or Habit Coaching? Frankly, we should’ve been taught this in school. Our education & awareness around something we literally have to do in order to live has left us all undeniably confused. We’ve done the legwork, and we’re here to help you unpack all of the misinformation out there. We’re here to help you navigate through the muddy waters of well balanced nutrition. Many of our behaviours around nutrition & our daily habits leave us feeling frustrated. After all, it’s hard to change something that feels inherent or automatic. Our habits add up and have a tendency to take us in one of two directions: further from, or closer to our goals. We’re here to help you refine the process of how to get there. You might be looking to optimize your nutrition for your performance or a body composition goal. You might be looking to gain education around a way to eat that can take you through your life. Or, you might be looking to pinpoint what it is within your environment, your habits, or behaviours that may be blocking you from achieving your goals. Wherever you fall on this spectrum, we’re here to help gently guide you, support you and educate you. https://www.five-elements.ca/five-elements-newsletter daily 0.75 2023-06-29 https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/300f567b-0c0d-41c5-8a77-856004a05b22/Our+best+content%2C+brought+right+to+you.-6.png Five Elements Newsletter - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/ae74b4a7-9fe0-4b31-8331-944f2d5224b4/newsletter+banner.png Five Elements Newsletter - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/3a2097cd-b1fe-4168-850f-326187dee758/Screen+Shot+2023-06-27+at+3.48.24+PM.png Five Elements Newsletter - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/b9d72788-3eab-42c9-a45c-a6e513e46727/HOW+TO+MAKE+YOUR+OWN+MEAL+PLAN+PDF.-2.png Five Elements Newsletter - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.five-elements.ca/new-page daily 0.75 2023-06-05 https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/f4fe99e0-01eb-4967-8337-0c45e0fcdbc5/Charlie+Before+%26+After.png TESTIMONIALS - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/35f641ad-78de-40ce-9726-eae85213c1e7/Screen+Shot+2023-06-05+at+5.37.30+PM.png TESTIMONIALS - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.five-elements.ca/link-page daily 0.75 2024-04-01 https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/efcb7e88-643a-489f-91c8-9d5c21cec01e/Browser+Ico-3.png https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/7834bbb9-0d63-4a8b-8e55-3b98da4d6ba1/Our+best+content%2C+brought+right+to+you.-5.png https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/4640df33-ea0a-495d-acbe-9b678e9670bd/advert-2.png https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/8938fdbb-0e2f-4445-a35d-257817e9f578/PODCAST.png https://www.five-elements.ca/store-1 daily 0.75 51303938-10-03 https://www.five-elements.ca/store-1/p/6-weeks-of-coaching monthly 0.5 2024-04-10 https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/1619124416236-ST72ZXZNO6WI0A696GQ7/12-3.png Purchase a Coaching Package - 6 Weeks of Coaching https://www.five-elements.ca/store-1/p/12-weeks-of-coaching monthly 0.5 2021-06-14 https://images.squarespace-cdn.com/content/v1/5f14d398a2c50c3bc59b6dcc/1619124388552-4ZUOU5PPWEJ77JFY5MD6/12-4.png Purchase a Coaching Package - 12 Weeks of Coaching https://www.five-elements.ca/store-1/p/4-weeks-of-coaching monthly 0.5 2024-04-10 https://www.five-elements.ca/store-1/p/monthly-programming monthly 0.5 2024-04-10