What we know is that excess protein is oxidized as energy, much like excess carbs are, but it’s not as efficient as carb oxidization. So it will take more energy for the body to burn protein, and if it takes more energy for the body to burn protein it will also burn more fat. So even if we consumed too much protein (within reason), excess protein is unlikely to be stored as body fat. However, excess protein accompanied by excess calories (a caloric surplus), will make you fat (if you’re not intentionally building muscle while in a surplus). So focus…

There is quite a bit of controversy around this topic. Some people say that you need more than you think, while others say less. We have found that for most people, they need a lot more than they are consuming. But a good general rule is, if you’re in a muscle building phase (a surplus or gain phase), your protein should be anywhere from 0.7-0.9 grams per pound of bodyweight. And if you’re in a fat loss phase (a deficit or cut phase), you could go as high as anywhere from 1-1.2 grams per pound of bodyweight. Of course, making…

Due to the bioavailability index — a measure of protein available to muscles after digestion and absorption, plant based foods are not as available to be utilized by the body. This is due to the fact that whole food plant sources have less EAA (essential amino acids), they lose more EAA on their way to our muscles, and they are partially “burned” before making an impact on muscle growth. So this becomes pretty inefficient. For example, 30g of protein would be equivalent to 1 scoop of whey protein powder, 95g of chicken, or 340g of lentils. The bioavailability of lentils…

Your carbohydrate and fat intake don’t matter all that much for most people. There’s actually no set rule that says you need to be low carb versus high carb to lose fat. Exercise level definitely plays a role and how you feel does even more so! As long as your calories and protein are in check, you can adjust your fat and carbs based on what feels best for you, your exercise level and intensity, and your fitness goals.

Whether your goals are aesthetic or generally health based, the need for muscle is important for everyone! First of all, muscle gives us strength and the ability and stability to move our body in space. That strength also supports our spine, bones, and joints. It almost helps to secure everything in place, so we feel solid and confident in our body’s ability to move and do things! We also store glycogen in muscle (carbs go to muscle), which helps to manage blood sugar levels. And finally, having more muscle burns more calories at rest. Just by having more muscle on…

Training frequency depends on a few things. If you are coming to us having not worked out in quite a while (over a month) or never before, we recommend getting started with 2-3 sessions per week. This allows your body to get use to the new activity you’ve introduced and recover accordingly. After 2-3 weeks, most people are able to increase their training frequency to their prescribed programming. If you have been working out moderately, you’re more than ready to start your training program as prescribed! Wherever you’re starting from, we will meet you there! Our focus is to work…

Everyone has a different work schedule and weekly commitments that follow. And we understand that you are busy and you want to make time for this as well! We can usually make anything work! We find that having three workouts per week has set most of our clients up for success, no matter where they are starting from and what their goals are. The difference in most cases between working out three times versus more in a week is how fast you are able to achieve your goals. Having said that, some people are able to combine working out with us…

Absolutely! Our training methods offer all of our clients a personalized approach to fitness as a whole. We know there are many aspects to health, including food, stress, sleep, exercise, etc. We want to help you in any and every way that we can, so we allow you to also play a part in the use of your sessions. This just means that although you have come to exercise, if you would also like some nutritional guidance or have any other questions about your lifestyle routine, you are welcome to use your session time as you wish! We always recommend…

More often than not, every person that has come through our door has had or currently has some kind of health history, problem area, or injury that we have to account for. So you’re not alone! Whether it’s a sore knee, lower back pain from time to time, or a previous surgery you’re recovering from, we will always create your training program around your current physical abilities. We also work with a physiotherapist and have a background in rehab/exercise therapy, so you can feel comfortable knowing that we have worked with all kinds of irregularities and health conditions.