Keep It Simple

May 10, 2021 by Morgan Fontaine

Over the last few weeks my schedule has gotten busier and I’ve been struggling to eat in the morning and get all my food in. If I miss breakfast, my whole day is messed up and I never eat as much as I was supposed to. This struggle led to me trying different breakfast recipes that could save me time and still taste good. I took the winners and made a list so I could send it to my clients whenever they’re struggling with their food and maybe it will help you too. If you enjoy any of them or if you make any tasty or time saving adjustments I would love to hear about it!

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"Active" Recovery

May 3, 2021 by Morgan Fontaine

We all know how it goes… we show up, do a warm-up, hit some lifts and move some weights, have a few laughs, sweat through conditioning as we get our heart-rate up, and finish the workout. Well, then what? We need to recover somehow! Some of us may go get a protein shake or smoothie, some of us may go home and eat a well-balanced meal. But that’s not what I’m talking about in this article. When I refer to “active” recovery, I’m talking about things we can do to recover from our workouts in a healthy manner, but also stimulate or “train” other parts of our body.

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Coaching. Youth. Athletes.

Apr 26, 2021 by Morgan Fontaine

A common theme in the strength and conditioning field is to talk about the x’s and o’s of coaching. You will see a lot of focus on program design with the goal to increase performance, prevent injuries, etc. This is certainly an important aspect of coaching and what I believe to be minimum requirements. If you are coaching youth athletes, every coach should be able to execute and design a safe and effective program. 

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Motivation vs Commitment

Apr 19, 2021 by Morgan Fontaine

Get ready cause it might be a bumpy ride here. I'm gonna get a little deep with this weeks newsletter. I am gonna take you on my own introspective journey. I hope you can relate. My real hope is that it inspires you to find what you need to commit to, as opposed to what motivates you. 

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Your Time Is Now

Apr 12, 2021 by Morgan Fontaine

“My diet starts Monday”. “When the kids are older I’ll start working out.” “I don’t have time to meal prep.” Does this sound like you? Are you waiting for the “perfect” time to start giving a crap about your body and how it feels/looks? Do you make excuses for why you can’t reach the goals you so desperately want to achieve?

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Elite Athletes in Soccer

Apr 5, 2021 by Morgan Fontaine

What is an elite athlete? When looking at the definition of elite we see it means “a select group that is superior in terms of ability or qualities to the rest of a group.” So in other words, the “better” athletes. As coaches, we know there is more to being elite than just being good at the sport. Work ethic, character, along with athletic abilities are all qualities elite athletes share. Elite athletes are always extremely gifted and talented, but we all know the saying “hard work beats talent when talent does not work hard.” So what happens when you combine talent with hard work? Well, that’s where the elite separate themselves from the rest. And when separated, elite athletes always shine, and become natural leaders.

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In-Season Training

Mar 29, 2021 by Morgan Fontaine

The standard train of thought is build this huge base in the off-season and "maintain" your progress in season. This works to a degree for the untrained individual. However; for those who've been training to any meaningful degree this approach is far from optimal. As your body adapts to lower volume and intensity your strength suffers. Leaving you unprepared to play your best late in the season - when it matters most.

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Result

Mar 22, 2021 by Morgan Fontaine

RESULT [rəˈzəlt] NOUN a consequence, effect, or outcome of something.

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You Earn The Right To Diet

Mar 15, 2021 by Morgan Fontaine

Unpopular opinion: YOU EARN THE RIGHT TO DIET. I've posted my thoughts on dieting on Instagram before and because it's such a common problem I see with people I'd like to go a little further into it. Dieting comes down to this: If you can’t meet the most simple basics of health you don’t have the right to put more stress on your body. Your body isn’t in an optimal state to have MORE stress placed on it (bc that’s what decreasing cals is to the body...stress).

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Heavy Lifting

Mar 8, 2021 by Morgan Fontaine

Whether you’re an athlete looking to step up their game, a fitness enthusiast, a health nut, or someone who simply enjoys working out, at some point you are going to need to do some heavy lifting. Now to start off, “heavy” is a relative term. What is heavy for some may not be heavy for others, but that’s okay! Every body is built differently and will adapt to strength training in different ways. However, there are so many adaptations that come from lifting heavy weights that are beneficial to the human body. Let’s dive in!

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Eating For A Lifetime

Mar 1, 2021 by Morgan Fontaine

Working out 7x a week and not seeing progress? Lifts stalled out? Constantly bingeing and starving yourself? How many times have you fallen off your favorite washed up Instagram personality's overly restrictive diet plan? You've been lied to; probably for a long time. There is no magic pill, diet, tea, or shaman in the jungle coming to spot reduce your muffin top.

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CORE 4 Fit Programming

Feb 11, 2021 by Morgan Fontaine

You  may have noticed a bit of change in your workouts; and for good reason. Here's the breakdown. In this block we'll be following a Tri-Phasic model when it comes to our programming. 

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