The LoCoFit Show

In this episode, Laurin interviews Bret Contreras about hip thrusts. Bret is affectionately known as the "glute guy" and was one of the first S&C experts and trainers to create a glute training niche. Laurin and Bret discuss one of the most popular glute building exercises, the hip thrust, in detail. From why you should hip thrust, common mistakes and misconceptions we see, variations and how to p...

In today's podcast, Laurin interviews Sam about her background, degrees and why she switched careers from a teacher to fitness professional. They touch how her Bachelors degree in Education allowed her to thrive as a fitness professional and coach, and helped her through her Masters in Nutrition and Exercise Science. Education, communication and understanding how clients process information is a c...

In this episode, Laurin and Sam discuss the life of being a neurotic, Type A personality. Kidding (maybe) but they cover their best organizational strategies from daily and weekly planning, keeping up with housework and meal prep and productivity at work. They share their thoughts on AM/PM routines and what tools have helped them the most.  Have a question you'd like us to answer on the podcast? ...

The off season has it's own challenges and can oftentimes be tougher than the diet itself. In this episode, Laurin and Gillian discuss the off season and what we like to look at as a means of assessing the off season. We cover calorie/intake goals, training and performance, "life wins," the importance of mindset/relationship with food, and more. Apply for coaching at www.teamlocofit.com Have a que...

In this episode, Laurin and Gillian play overrated/underrated! This is a little trend that's been going around on instagram/YouTube that we wanted to jump in on. Of course, we put a little twist on this and made it a coaching/health/fitness version (with some fun non-fitness stuff thrown in there!). We had a lot of topics, so let us know how you like this episode so we can do a Part 2! Apply for c...

In this episode, Laurin and Karina talk about when to call off a diet. There's a lot of emphasis on what to do during a diet, but how do you know when to stop? They discuss the normal side effects of dieting as well as specific contexts and red flags on when to stop a deficit.  Submit a question or topic for our  anonymous question segment.  Your response is confidential, so please include as much...

In this episode, Laurin and Karina dive deep into the science of fat metabolism. They cover topics like lipolysis vs fat oxidation, fat and carb metabolism during rest and exercise and how resistance training influences fat metabolism. They add practical coaching applications here, too, so that everyone can understand not only the mechanism but how to apply it to their own life! Submit a question ...

In today's episode Laurin and Rick cover a listener question from the view of a therapist. This question dealt with a complicated situation of divorce, raising children and what to do next as a couple. They touch on selfishness, asking the right questions and how to grow as a couple in response to this specific situation.  To submit your own anonymous question for our team to answer on the podcast...

There's no avoiding change in life. We are all subject to minor and major life transitions, often when we're least expecting them. This last year alone has created a lot of life transitions between relationships, careers, family struggles, changes for children and school, and many more. In this podcast Laurin and Rick cover how to handle life transitions more effectively and build up your resilien...

In this episode, Laurin is joined again with Dr. Sam Buckner, head of the USF Muscle Lab, to cover the basics of hypertrophy. They discuss the current literature on hypertrophy, what works, what doesn't and practical applications for a variety of athletes and clients.  Have a question for us?  Send us a topic  you'd like us to cover on the podcast. The more specific, the better! Your questions are...

In this episode, Laurin is joined with Dr. Sam Buckner, head of the USF Muscle Lab, to discuss gaining strength without hypertrophy. They cover the rationale behind this somewhat controversial (in the exercise science community) topic, the research support for his position and the caveats within his stance.  To apply for coaching visit www.teamlocofit.com Have a question for us?  Send us a topic  ...

In this episode, Laurin and Sam discuss the idea of changing your goals and perception through different seasons of your life. They run through three common scenarios they see with clients: Focus has shifted to school or work, focus has shifted to a competition, focus has shifted to surviving a very stressful period of life. They work through each scenario to give listeners actionable adjustments...

On today's episode, Laurin and Sam go over training during pregnancy! When we recorded, Sam was 32 weeks pregnant and has some amazing insights between personal experience as well as courses and certifications she's taken on the subject. We cover the benefits of exercise during pregnancy, the changes your body goes through during pregnancy, specific training to incorporate and avoid as well as how...

Information is key within the coaching relationship. In this episode, Laurin and Gillian talk about why we ask the questions we do! They walk through the intake form, how we evaluate each client and their needs, weekly check-ins and important biofeedback, and what questions we ask on a weekly basis and why those questions are essential for the coaching process. If you're interested in sending in a...

Welcome to the bEwB TuBe. In this episode, Laurin and Gillian talk all about breast augmentations. They dive into why they chose to get them, details of the consultation process and surgery, support and recovery post-op, expectations, and finish out with answering your questions! If you're interested in sending in an anonymous question you can use this  link! To apply for coaching visit www.teamlo...

In this episode, Laurin and Karina dive deep into the frustration that many of our clients and listeners experience: Not losing weight at the start of a diet. You've done everything right in your non-dieting phase so why is this taking so long? They discuss the many factors involved here including adaptive metabolisms, "thresholds" for fat loss, body type, insulin sensitivity and more!  Have speci...

In this episode, Laurin and Karina talk about the unicorn zone of balance. You know, that place where things are seemingly effortless where you can be flexible with food and training but still maintain a healthy physique and mindset? This was our first situational coaching question that was sent in and we're really excited to take more questions like this!  We're still working on a name but for no...

In this podcast Laurin and Rick discuss skills and techniques on how to set healthy boundaries. Learning to set boundaries is important for every relationship in your life, whether it's family, friendships, work, technology and even boundaries you set for yourself.  To contact Rick for mental health consulting, email  tampatherapygroupfl@gmail.com   Send us your questions through  this  link! We p...

In this podcast Laurin and Rick cover the negative effects of screen time and social media. They discuss how apps, games and the like affect your dopamine system, how this creates addictive behaviors in all age groups and the severe implications this has especially on children and teens. They also talk through ways to set boundaries and skills to help you or your children function optimally in the...

In this episode Laurin and Sam discuss how to have adherence through adversity. Life hits us hard sometimes, but adjusting your plan, expectations and goals is often necessary during those times. It's easy to throw all your progress and focus away when adversity hits, but they discuss why this might actually be more harmful than helpful and actual strategies they use with clients to work through h...

In this episode Laurin and Sam cover effective goal setting strategies. In particular, they focus on the distinct differences between if you are a beginner or experienced in your area. This distinction is actually much more important than many people realize, and there's a ton of literature (plus coaching experience) to back up these differences.  Grab a copy of Dr. Mel Davis's ebook  Evidence Bas...

This week Laurin is joined by Dr. Bill Campbell to discuss a rapid fat loss protocol! We cover why we came up with this protocol and the research their lab designed. We also dive into the very nuanced approach of when this is appropriate for clients and why most should not do this protocol. Dr. Campbell's Instagram @billcampbellphd To apply for coaching visit www.teamlocofit.com Leave us a review...

This week Laurin is joined by Dr. Bill Campbell to discuss diet break strategies. Dr. Campbell leads the Physique Enhancement Lab at USF. We cover the labs recent research on refeeds and diet breaks and also discuss how we apply this to our coaching practice!  Dr. Campbell's Instagram @billcampbellphd To apply for coaching visit www.teamlocofit.com Leave us a review on iTunes! (10 stars only) Foll...

"Just trust me!"... the famous last words of someone who is generally saying something very, very polarizing (and might not be able to back it up). In this podcast, Laurin and Gillian discuss how to decipher red flags amongst influencers or celebrity coaches and trainers, when you're probably hearing bad science and why nuance is important. To apply for coaching visit www.teamlocofit.com Leave us...

In this podcast, Laurin and Gillian cover how to be coachable. They tackle this from the lens of an online coach-client relationship, but it's applicable to many areas of life outside of that world. They distill the importance of honesty, open communication, patience, effort and more and how these all impact how to be coachable which in turn, is how you can be successful.  To apply for coaching vi...