The secret(s) are out (kind of)! – SHAF Coaching Newsletter

Happy Humpday – If you’ve ever wondered whether you’re pushing too hard or not hard enough during your cardio sessions, you’re not alone. Cardio training isn’t just about going all out or taking it easy—it’s about training smart. And that’s where cardio power zones come in. Understanding these zones can help you optimize performance, burn fat efficiently, and improve endurance—without feeling like you’re gasping for air every workout. Let’s dive into the science and see how you can fine-tune…

Happy Humpday – Well, if you know me, you know that I don’t enjoy cardio training. However, I do it anyway, because of the countless benefits. But how do we measure our cardio performance? When we often track progress using numbers—how much weight we lift, how fast we run, or how many steps we take in a day. But the metric I am talking about is VO₂ max. If you’ve ever wondered why some people can run for miles effortlessly while others struggle to catch their breath, VO₂ max might be the…

Happy Humpday – If you’ve ever reached for a “healthy” snack and picked up a fruit yogurt or smoothie, thinking you’re doing your body a favor—you’re not alone. These products are often marketed as wholesome, vitamin-rich choices. But here’s the truth: while they can be part of a healthy diet, in most cases they’re far from it. Let’s take a closer look at why fruit yogurts and smoothies aren’t as healthy as they seem—and what to do instead. 🥄 The Problem with Fruit Yogurt: More Dessert Than…

Happy Humpday – Let’s talk about something that keeps popping up in conversations and on social media – detox diets. Juice cleanses, tea detoxes, fasting days with only lemon water… They all promise to “reset” your body, “flush out toxins,” and kickstart weight loss. But do they actually work? Or are we just falling for smart marketing? As someone who values both science and long-term health, I wanted to break it down for you honestly. Your Body Doesn’t Need Help Detoxing Here’s the hard…

Happy Humpday – In January many people I know try to reduce their meat consumption or even participating on the trend “Veganuary” – a vegan month. However, many are concerned that this might hurt their fitness goals. So can you be fit and vegan? The short answer: Yes, you absolutely can! Whether you’re looking to gain muscle, lose fat, or simply stay active, a plant-based diet can deliver. However, it does take a bit of planning to make it work effectively and healthily. Let’s dive into the…

Happy Humpday – Let’s talk about something that happens to all of us, no matter how motivated or disciplined we are: setbacks. Maybe it was a vacation, an injury, a stressful period at work, or just life being life. You missed a few workouts… then a few more… and suddenly, your once-strong body feels like it’s taken five steps back. I’ve been there too. But here’s the good news (backed by science): your muscles remember. The Science of Muscle Memory 🧠 When you train consistently, your muscle…