Took a break? Your Muscles Haven’t Forgotten 💪 – SHAF Coaching Newsletter

Happy Humpday – If you’ve ever trained hard in the gym, you’ve probably heard all sorts of claims about how muscle growth actually happens. Maybe you’ve been told that the burn is everything, that soreness equals progress, or that you need to completely destroy your muscles to make them grow. But what does science actually say? Today, we’re breaking down the three key drivers of muscle hypertrophy: mechanical tension, metabolic stress, and muscle damage. Let’s bust some myths along the way!…

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 – When it comes to fitness, we often focus on physical training – lifting heavier, running faster, or stretching deeper. But have you ever trained your mind the same way?If you know me, you know that I firmly believe that fitness and health is more than physical training alone. So this week I want to speak about the importance of your mind in your fitness journey. What are Affirmations? Affirmations are positive statements you repeat to reinforce belief in yourself and your…

Happy Humpday – The scale can be a tricky thing – it fluctuates, stalls, and sometimes refuses to go down, even when you’re putting in the effort. But here’s the truth, I always preach to my coachees: not losing weight doesn’t mean you’re failing! This week, let’s explore why! Muscle vs. Fat: The Weight You Want When we think about progress, it’s easy to focus on the number on the scale. But what the scale doesn’t show is what you’re made of – your body composition. Here’s the science: Muscle…

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 – 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…