Living Lean

Working hard in the gym and kitchen, but still not seeing the results you want?​ ​⠀​ ​ Then there's likely an issue with your exercise selection. ​ ​⠀​ ​If your goal is to achieve a lean, strong body composition, some exercises are inherently better than others.​ ​⠀​ ​Today's blog gives you the complete thought process & system behind the exercises we program for our online clients....

Today, I'm joined on the show by Gareth Sapstead. Gareth is strength & conditioning coach, and a well known author with several published books + hundreds of published articles for sites like T-Nation, EliteFTS and the like. In today's episode, we covered a wide range of topics that'll be extremely helpful for the up & coming coaches listening - Gareth's advice on how t...

Q+A! Today, we're diving into some listener questions like... >> When you set a calorie goal for a client is it net carbs or just regular carbs? >> When you burn calories can you eat this “make-up” calories or just stick to the prescribed amount? >> Easy/nutritious ways to increase carb intake if struggling to hit macro goal? ...and much more. Enjoy! Click here now to apply...

Cody Moxley is part of the N1 Education/Training team - one of the most innovative and against the grain teams in the training + nutrition space. Today's episode is a deep dive into all things exercise selection - resistance & strength profiles, exercise selection specific to your training phases, movement variation across training phases, and more... no stone goes unturned here. If you w...

Mini Cut: A short, aggressive diet phase. The goal is to lose much body fat as possible across 3-6 weeks without losing muscle mass. Mini cuts are a tool that I use often within Online Coaching , for clients in a building phase . Now, counter to what you would think... the primary goal of a mini-cut isn't fat loss... it's actually to allow you to build lean muscle longer/more productivel...

Today, I'm joined on the show by Jason Brown. Jason (and his company, Box Programming) has created a training method similar to Crossfit... but with MORE benefits, and without all of the negatives. Today, Jason takes us through his system of combining The Westside Conjugate Method with a constantly varied CrossFit style of training, that's helping people to see the functional strength an...

Q+A! Today, we're diving into some listener questions like... >> For a female that's "skinny fat", what approach would you take to training + nutrition? >> Is it ok to practice intermittent fasting during a building phase? >> What's the most optimal way to time nutrients for building muscle? ...and much more. Click here now to apply for Online Coaching wi...

Today, I'm joined on the show by my current coach, Steve Hall. Steve has a tremendous amount of knowledge on all things training + nutrition for improving aesthetics/bodybuilding. Today's episode is a deep dive into how to go about building a training program geared towards building your best physique ever. Whether you're someone trying to write smarter programs for yourself, or a c...

In the discussion of things that make you fat, we often hear... "Frequent insulin spikes!" "Insulin causes fat storage! Without carbs & insulin your body WON'T store fat." Are these claims true? Do you really need to be scared of insulin? You have questions. Today's episode has answers. Click here now to apply for Online Coaching with me. To Apply For Coaching Wit...

Today, I'm joined on the show by Danny Lennon, owner of Sigma Nutrition. Danny is an absolute legend in the evidence-based nutrition space, and host of the renowned podcast Sigma Nutrition Radio. In this episode, we dive into chrononutrition - the science of why your meal timing, calorie distribution, and feeding windows really DO matter more than you've been told In your pursuit of bett...

Q+A! Today, we dive into all your questions like... → Was told to eat 1.5-2g/lb protein. Is there ever a time & place? → Best training split for someone who wants to build muscle, but has 4 days or less to train? → Read your blog on calorie cycling... can you explain how this applies to someone who doesn’t have much fat to lose, but wants to recomp? ...and more. Enjoy! [Program Design Mastercl...

Today, I'm joined on the show by my friend Jon Vlahogiannakos. Jon is an experienced coach, and someone who's content I've enjoyed for a long time, so it was great to connect on the show. This episode was a great conversation about the applications of flexible dieting for sustainable fat loss, how we structure training programs for people who just don't have much time, and much...

Today's episode takes you through everything you need to know about diet breaks - a nutritional tool my online clients use frequently. You'll learn: → The potential ways diet breaks help your metabolism & hormones → What nutrition science tells us about diet breaks → How to program diet breaks into your nutrition for a leaner body and more sustainable results → And much more... Click...

Chris Barakat literally wrote the book on body recomposition with Jeff Nippard, and is a pioneer spearheading the new research on losing fat & building muscle simultaneously. Today, we walk through EXACTLY how to make your own body recomposition happen - macros, nutrition, cardio... no stone goes unturned. This really is your complete guide to building muscle and losing fat simultaneously. Che...

Q+A! Today, we dive into some listener questions like... >> What are the key differences in how you program for women vs. men? >> Does your rep tempo matter for building muscle? >> Is it ok to "save up" calories to use later in the week? ...and much more! Click here now to apply for online coaching with me. To Apply For Coaching With Our Team: CLICK HERE 📲 Follow Our T...

Today, I'm joined once again by Chaz. This was a very transparent conversation about our own personal lives, what we're working on right now, what we're struggling with, and much more. Follow Chaz on IG here , and check out his podcast Lost & Lifting Talk here . Click here to apply for online coaching with me. To Apply For Coaching With Our Team: CLICK HERE 📲 Follow Our Team On...

Building great shoulders is key to achieving a body that looks lean, strong, and aesthetic. This is true for women and men alike. Problem is, you've been misguided on how you ACTUALLY need to train to achieve the physique you want. Today's episode is a deep dive into how to train your shoulders for both functional strength and aesthetics. Click here now to apply for online coaching with...

Today, I'm joined by Austin Current, owner of the coaching company Physique Development. Austin is a renowned coach, content creator, educator, and soon to be author in the fitness space. Today's episode is a deep dive into training program design, and the key things you're likely MISSING when it comes to creating a program that helps you achieve your best body composition ever. Thi...

Q+A! Today, we dive into some of your questions... >> How do you properly set up a "lean gains" phase? >> What to do if you can't feel a muscle working >> When do you know that you're at a fat loss plateau? (And what do you do?) ...and much more. Enjoy! Click here now to apply for online coaching with me.  To Apply For Coaching With Our Team: CLICK HERE 📲 Fol...

If you're reading this, it's because you haven't been able to achieve the body composition that you want. You've already ruled out "not working hard enough" as the issue... because let's be real. You work your ass off in the gym. Effort isn't the problem. If this sounds like you, the gap between where your body is at and where you want it to be can be bridge...

I was very nervous to drop this episode. In fact, I've sat on this recording for several months. This is a VERY vulnerable conversation with one of the wisest & most insight people I know, centered around my personal struggles & limiting beliefs. This conversation has been SUPER helpful to me In this months since. I hope it Is for you as well! Follow Hannah on IG here . Check out Hann...

Q+A! Today, you get the answers to all your questions like... >> Are trap bar or conventional deadlifts better? >> What's my go-to breakfast? >> Protein guidelines for a pescatarian client? ...and more. Learn how I build out my metric tracker for online clients  HERE . Apply for Online Coaching with me HERE . To Apply For Coaching With Our Team: CLICK HERE 📲 Follow Our Team...

Ready to start making real progress in the gym again? ⠀ It starts with you taking a smarter approach to programming movement. ⠀ You could train your ass off for years, and never achieve the body composition you want. ⠀ The problem? ⠀ You never took the time to understand how to program the right movements, at the right times. ⠀ On the flipside, with a solid understanding of the 5 foundational move...

I know what you're thinking... "I thought fat loss was all about calorie deficits! How could I lose MORE weight without decreasing calories?" You know... Calories in > Calories out = weight gain Calories in < Calories out = weight loss Here's the thing - when we think of the energy balance equation, we tend to think of calories in as strictly the food we eat, and calories...

Q+A! Today, we dive into your questions like... - How do you seem to work so much wine into your macros? - What's up with the blue man on your IG stories? - How to apply RIR to your training for better results? ...and more. Enjoy! Click here now to apply for online coaching with me. To Apply For Coaching With Our Team: CLICK HERE 📲 Follow Our Team On Instagram: - ELEVATED COACHING SYSTEMS TE...