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Functional Training Basics Functional training has gained significant popularity in the fitness world due to its ability to improve strength, enhance movement patterns, and decrease the likelihood of injury. Unlike traditional strength training that focuses on isolated muscles, functional training emphasizes movements that mimic real-life activities. This comprehensive approach engages multiple muscle groups, enhances joint…

A Quick and Basic Guide to Setting Up Calories and Macros Creating a plan for daily caloric intake and macro breakdown involves determining your calorie needs and setting specific macronutrient targets. Here’s a concise guide to help you develop your plan: Calculate your calorie needs: To maintain your current weight, determine your Total Daily Energy…

Double Your Fat Loss, Build Lean Muscle, and Get in the Best Shape of Your Life in Just 6 Weeks During the New Year, New You Challenge   Get rid of those workout DVDs, throw out those diet books, and ignore everyone who says it is impossible… Thanks to the NEW YEAR, NEW YOU Challenge,…

Podcast Episode 5 – How to Work Out at Home This episode starting off with the best intentions to dive into how someone at home can structure a workout, what movements to do, how it’s supposed to feel etc.  And we did touch on all that stuff, but we also hit a LOT of other…

Pros and Cons of Virtual Personal Training No lie, everyone has been thrust into an entirely virtual world.  If you’re lucky, your work is probably entirely virtual, your friend hangouts are virtual, hell you probably even grocery shop virtually!  For many, their personal training has gone virtual as well. And with regards to fitness, every…

Creating Daily Habits Habits make up 40% of your daily behaviors.  Meaning 40% of what you do on a daily basis is not a conscious decision, but a preprogrammed action.  Think about that. In this episode, we talk about how much that can affect your goals, your identity, and your why — the reason you…

The 5 Best Pieces of At Home Workout Equipment: Get In Shape At Home Whether we like it or not, working out at home has quickly become a necessity.  Not only is it pretty much our only option for traditional training (other than walking, running, biking etc.), but it is just as important now as…

If you really want to make progress towards your goal and you don’t have access to seemingly unlimited weight or resistance, then you have to turn your attention to other methods of progression while working out at home.   Adding load (going up in weight) is obviously the easiest and most commonly used, and for…

In last week’s episode, we talked about giving ourselves grace and feeling the feelings that come with quarantine, a pandemic, and severe disruption to routine.  You can hear that here. This week, we break down how to approach your health and fitness from a mental, physical, and nutritional standpoint.  We talk a lot about meeting…

Healthy Ways to Overcome Stress and Anxiety During a Pandemic This week on the ReDefine:RVA Coaches and Coffee Podcast, Ben and Demetrius dove into what it’s been like adjusting to a new life during this pandemic.  Starting with our personal training studio temporarily closing it’s doors voluntarily, to the mandated stay-in-place order from the Governor,…