“No Pain, No Gain”? Not So Fast… 👩🏻‍🏫 – SHAF Coaching Newsletter

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 – Have you been scrolling through social media lately and saw some of these “innovative” and “easy” fitness routines? Every January I see social media filled with new trending workouts and promising “quick results”, but not every shiny trend delivers on its promises. So this week, let’s dive into three popular fitness trend categories and separate the facts from the hype. 1. The 10-Minute Miracle Workouts Claim: Get fit in just 10 minutes a day! In our busy lives, quick…

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…

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 – 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 one of the world’s most loved performance enhancers: caffeine. Whether it’s your morning coffee, a pre-workout booster, or an energy drink before the gym — caffeine is everywhere in the fitness world. And yes, it can be your ally when used wisely. But, as always in health and fitness, more isn’t always better. ☕ Caffeine: What It Does (and Why It Works) Caffeine is a natural stimulant that affects your central nervous system. It can: Increase alertness and…