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

Happy Humpday – We’re already in February, and the holiday season feels like a distant memory. Routine has likely taken over again, and with it, stress has started creeping back into our daily lives.We all experience stress, but few people realize just how much it affects their fitness progress. Stress isn’t just a mental burden – it impacts your body in ways that can hinder muscle growth, promote fat storage, and drain your energy levels. Let’s dive into why managing stress is just as…

Happy Humpday – This week, I have a question for you. When you’re lifting weights, are you just going through the motions, or are you actively feeling the muscles work? If you’re not intentionally engaging the muscles you’re training, you might be missing out on better strength gains and hypertrophy. This is where the mind-muscle connection (MMC) comes in – a principle that suggests that focusing on the contraction of a muscle while lifting can lead to improved muscle activation and growth….

Happy Humpday – Let’s talk about something you’ve probably seen at the gym—or maybe even tried yourself: foam rolling. You’ve seen people slowly rolling back and forth on a hard cylinder, often with a pained expression that makes you wonder: Is this helping—or just torture disguised as recovery? Well, let me explain some of the science behind foam rolling and myofascial release. 🧠 What Is Foam Rolling, Really? Foam rolling is a form of self-myofascial release—a technique aimed at releasing…

Happy Humpday – In the world of fitness, there’s often a rush to lift heavier, move faster, or push harder. But there’s a saying that holds true no matter your goal: “Form first, speed second.” I always preach this to my clients, because focusing on proper technique isn’t just for beginners – it’s the foundation of safe, effective, and sustainable progress. Here’s why your form should always come before your tempo, and how to master it for long-term success. Why Form Matters Prevent…

Happy Humpday – Let’s talk about a phrase that’s been floating around gyms for decades, drilled into our heads by movies, t-shirts, and gym goers: “No pain, no gain.” It sounds tough, right? Almost heroic. But here’s the deal: when it comes to building muscle (hypertrophy), pain is not the goal – progress is. And those sore muscles you feel the day after a workout? They’re not a reliable sign of a good session. In fact, they might even be a red flag. The Science Behind Soreness (DOMS) Muscle…

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…