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  • Understanding the Three Levels of Energy Expenditure for Weight Loss
    11 Sep 2025

    Understanding the Three Levels of Energy Expenditure for Weight Loss

    Title: Understanding the Three Levels of Energy Expenditure for Weight Loss When it comes to weight loss, most people think about diet and exercise. But the truth is, your body is constantly using energy in different ways—and understanding these “levels” of energy expenditure is key to reaching your goals. Level 1: Basal Metabolic Rate (BMR) Even when you’re at complete rest, your body is busy keeping you alive. Breathing, your heart pumping, your eyelids blinking—all of these require energy. This baseline energy demand is called your basal metabolic rate (BMR). It’s the minimum number of calories your body needs each day just to perform essential, ....

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  • Cardio vs. Resistance Training: How Each Impacts Calorie Burn
    26 Aug 2025

    Cardio vs. Resistance Training: How Each Impacts Calorie Burn

    Cardio vs. Resistance Training: How Each Impacts Calorie Burn In a previous post, we covered the basics of metabolism and how to calculate calories. Now, let’s dive deeper into how training affects daily calorie expenditure. For simplicity, we’ll look at the two most common forms of exercise: cardio and resistance training. While athletes may have different considerations, this breakdown is aimed at the general population. Cardio: The Hourly Job Think of cardio like an hourly job—you put in the time, and you get paid right away. If you run for 30 minutes, you burn calories during those 30 minutes. Once the workout ends, the calorie burn largely stops. One key point ....

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  • The Hidden Cost of Early Sport Specialization
    11 Aug 2025

    The Hidden Cost of Early Sport Specialization

    The Hidden Cost of Early Sport Specialization – What Every Parent Should Know Youth sports have evolved. Athletes today are more skilled, more competitive, and more committed than ever. But with that progress comes a hidden cost that often goes unnoticed until it’s too late: early sport specialization. The Risks Behind the Reps We often treat injuries like isolated incidents, but many begin developing long before they ever show symptoms. With early specialization, monetized youth sports, and year-round play becoming the norm, kids today are exposed to more repetition, load, and stress before their bodies are even fully developed. Specialize early, get hurt early Studies ....

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  • Looking for the Secret to Weight Loss? Here’s the Real Truth.
    8 Jul 2025

    Looking for the Secret to Weight Loss? Here’s the Real Truth.

    Looking for the Secret to Weight Loss? Here’s the Real Truth. Let’s clear something up right away: there’s no magic pill or hidden secret to weight loss. Despite what the internet might lead you to believe, sustainable fat loss doesn’t come from trendy diets or quick fixes—it comes from understanding a few key principles and putting them into practice with consistency. First, Let’s Define the Goal When most people say they want to lose weight, what they’re really after is fat loss—specifically, reducing the adipose tissue (fat) that covers up all the hard-earned muscle underneath. Achieving that goal comes down to two key components: ....

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  • The Truth About Spot Reduction
    10 Jun 2025

    The Truth About Spot Reduction

    The Truth About Spot Reduction The idea of spot reduction —the belief that you can lose fat in specific areas of your body by exercising those exact spots—is one of the most common fitness myths out there. Whether it’s trying to melt away the last bit of belly fat or slim down your arms, many newcomers fall into the trap of thinking targeted exercises will burn fat in those exact areas. Unfortunately, that’s not how the body works. Fat loss doesn't occur in isolated areas just because you're working a particular muscle group. Doing countless crunches won’t magically flatten your stomach, and endless tricep kickbacks won’t necessarily slim your arms. ....

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  • Knees over toes. Good? Bad? Somewhere in between?
    19 May 2025

    Knees over toes. Good? Bad? Somewhere in between?

    Knees over toes. Good? Bad? Somewhere in between Over the past couple of years, the knees over toes (KOT) movement have become increasingly popular, with people like Ben Patrick (Knees over toes guy) leading the charge. KOT has been popularized as a fix to patellofemoral pain and sports that require lots of jumping. However, the data so far has been a mixed bag to say the least. There have been cases where programs training KOT has led to less patellofemoral pain in athletes; but on the other hand, there have been just as many cases as increased pain and worsening symptoms with KOT training. When it comes to weightlifting, I believe you should find what is comfortable for your body. ....

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  • Strength Training: The Key to Preventing Pickleball Injuries
    25 Apr 2025

    Strength Training: The Key to Preventing Pickleball Injuries

    Strength Training: The Key to Preventing Pickleball Injuries Pickleball is rapidly becoming one of the most popular sports, especially among those aged 50 and up. It's an enjoyable and competitive way to stay active, offering a blend of physical exercise and social interaction. Many people are drawn to pickleball because it feels like a safer alternative to other high-impact sports. However, with the sport’s growing popularity, a rise in injuries has also been observed—particularly among newer players who may not have prepared their bodies for the demands of the game. Fortunately, many of these injuries can be prevented with strength training. Common Pickleball Injuries ....

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  • Why Full Range of Motion is Important
    15 Apr 2025

    Why Full Range of Motion is Important

    Why Full Range of Motion is Important I believe that the most important aspects when it comes to lifting is safety and efficiency. It was touched on in the last blog post when discussing what shoes to wear for lifting. In this blog post we’ll be discussing something even more important. Full range of motion. Full range of motion is one of if not the most important thing to focus on during the lift. Whether it is a lat pulldown, bench press, or a squat getting the full range of motion on a movement ensures safety and is the most efficient way to build muscle. Why it is more efficient: Stimulates more muscle fibers allowing for better muscle growth Improves flexibility and ....

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  • Why Flat Shoes are Better for Lifting than Runners Shoes
    11 Mar 2025

    Why Flat Shoes are Better for Lifting than Runners Shoes

    Why Flat Shoes are Better for Lifting than Runners Shoes When it comes to lifting, the main focus should always be on safety and efficiency. Most of the time this pertains to the technique of the lift and how the body moves during the movement. In addition to technique we should also be aware of the equipment we choose to use while lifting, such as the shoes we have on our feet. When it comes to running or walking long distances the goal for anyone should always be to have support and comfort. However, when we’re in the gym and lifting free weights thick soles and support is not the best option. Running shoes are designed to absorb force and are usually unstable during a lift. ....

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  • Resistance Training Tempo
    19 Feb 2025

    Resistance Training Tempo

    Have you ever wondered why you lift at different speeds or tempos instead of maintaining a constant pace? The answer lies in the distinct physiological effects these variations have on your performance. Factors like stability, power, speed, and muscle growth all play a role in determining the optimal tempo for an exercise. A slower tempo enhances stability and improves proprioception—the body’s ability to sense movement and position without visual input. Moving slowly allows your body to develop this awareness, which improves over time. On the other hand, quick, explosive movements activate muscle fibers rapidly, helping them contract as fast as possible. These are most ....

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