Hey team, This was a blurry topic when I first got started, so I wanted to shed some light on the topic of Strength vs Conditioning and how much/often you should do each (Sample Workouts to Follow): The fitness industry is like a revolving door. One month there is a trend towards strictly running for cardio, other moments are all about nutrition and the latest diet trends, and then of course, the latest 'fitness studio/class' (Orange Theory, Pilates, CrossFit, etc.. you can fill in the rest). And instead of hopping on each of these bandwagons and being ALL IN until you fall off track, get busy, or get hurt, why not see them for what they are? Trends. And trends often come and go over time. Some have long-term momentum, while others come on the scene hot out of the gates, only to crash and burn after a few years. Listen, I am ALL FOR attending workout classes to socialize and have fun with friends, and training for specific events (like a marathon, hyrox, etc). But when it comes to your longevity, how will you balance these aspects of your training with doing the things your body truly needs to function optimally long-term? And just so I am clear, this post isn't to 💩 on any particular fitness modality.. if something gets you moving, DO IT! But do so knowing that you are likely leaving elements of your performance on the table because you are neglecting other aspects that are vital to optimizing the human condition. With all that said, what's my approach? I view things in terms of the human ENERGY SYSTEMS. What are they? (1) Phosphagen System (Anaerobic Metabolism - think sprints & low rep strength/power training) (2) Glycolytic System (Anaerobic/Aerobic Metabolism - think circuit-style strength/conditioning training) (3) Oxidative System (Aerobic Metabolism - think low-intensity steady state activity, like running a marathon or going for a walk) Each of the above can be trained every week with the right program structure to give you a combination of each energy system for overall optimization. As many of you have probably seen with my FLOLYFE programs (both my subscription and 1:1 programs), I utilize a variety of different training splits to promote training each of the energy systems every week.

Hey team! Hope you are having a great week and training hard. A common misconception in the fitness world is being able to "exercise your way to getting abs." And I can tell you all right now - if you've been told this, you have been LIED TO! That's right. You've likely been sold a lie that doesn't hold any scientific evidence or weight 😔 And while not everyone needs abs, I know that aesthetically, many of you still strive to get them through the exercises and activities you do in the gym. But you may be on a hamster wheel that will never end until you understand what I go over in this video... The good news is - getting your core shredded is still a relatively simple concept when you take a look at the findings of this study that I dive into in the video below. Please watch the short video outlining the findings of this research article, and enjoy. Don't forget to drop your thoughts & questions in the comments section 👊 Cheers, Dr. C Link to article: https://journals.lww.com/nsca-jscr/fulltext/2011/09000/the_effect_of_abdominal_exercise_on_abdominal_fat.27.aspx 1:1 Coaching Program: www.flolyfe.com/thecure Monthly Subscription Program: www.flolyfe.com/thedailyflo

Nutrition is a heavily debated topic all across the internet. While I am not a nutritionist or dietitian, I have been coaching people on optimizing their nutrition practices for years to help them create healthy, sustainable eating habits that will serve them for a lifetime. And there are a few key principles that tend to help just about everyone, regardless of their eating preferences, allergies, or health goals. Here are those principles: 1. Eating plenty of protein to increase muscle mass & density 2. Consuming the calculated calories to match your energy demands (TDEE) 3. Matching your energy demands to your goals (weight loss, maintenance, weight gain) That being said, the most common issue I have found people run into is that they don't eat enough protein in their diet to optimize their overall health and wellness. I always talk about how I consume 150g + of protein every day on my social media, and how that has been the #1 health and wellness hack for me over the years (and by the way, 150g is not random - it's the number I calculated when I did the free FLOLYFE nutrition assessment + worksheet inside module 1 of the free Lvl 1 course). But the naysayers are always asking me how the heck I get that much protein in a day.. So, instead of explaining it to you, here are 5x sample days of eating for me (snacks included!) that help me hit my ideal numbers. This is what works for me, and isn't meant to be a one-size-fits-all way to eat. Just a springboard to help you discover a repeatable, flexible, and consistent way to eat. Hope this helps. Drop your questions on this below! 👇 Cheers, Dr. C

I am curious to gain insight on how others make decisions on exercise/movement modifications. I’ve been doing Colin’s workouts for about a month now and I want to stay true to the exercises/movements as much as possible. I find some to be more difficult (either due to my fitness level, soreness or injury flare ups). I operate under the principle that if my body hurts (bad pain) stop immediately. Sometimes there is discomfort in a workout and working through that can be challenging, but I push through. Where I’m struggling is when to push myself through an exercise/movement vs make a modification to get the most out of the exercise/movement. Please share thoughts/suggestions?

I was wondering about your take on this. I’m currently in early 1st trimester with my second. When I was pregnant with my first, I had one doctor tell me to avoid squats and opt for lunges instead, reasoning that squatting can put too much pressure on the pelvic floor. While I’d much rather be safe than sorry and happy to stick to lunges, I’ve seen some people on IG (not doctors) claim that squats can help strengthen and lengthen the pelvic floor? Just curious about this. (I still practice deep squat stretching, just avoiding the squat in repetition). Thank you!