Research& Tips
Evidence-based insights to help you get stronger, move better, and train smarter. No fluff, just what works.
Why You're Not Getting Stronger (And What to Do About It)
You're consistent. You're showing up. So why have your numbers flatlined? Here are the five hidden reasons your strength has stalled — and exactly how to fix each one.
February 3, 2026 · 6 min read
The New Dietary Guidelines Are Here. Here's What You Need to Know.
The new Dietary Guidelines are here — and the takes are wild. I dug into the actual document so you don't have to. Here's what changed, what didn't, and what you should actually do.
Feb 5, 2026 · 14 min
How to Show Up on Days You Don't Want To
Motivation is unreliable. Discipline sounds exhausting. So what actually gets people through the door on those I-don't-feel-like-it days? A coach's honest take.
Feb 1, 2026 · 5 min
Protein Timing Is Mostly a Myth: Here's What Actually Matters
The "anabolic window" has been debunked for years, but the fitness industry keeps selling it. Let's talk about what the evidence actually says about protein and recovery.
Jan 31, 2026 · 6 min
Your Tight Hips Aren't Actually Tight
Before you spend another 20 minutes stretching your hip flexors, read this. The problem usually isn't tightness — it's stability. And the fix changes everything.
Jan 29, 2026 · 5 min
“The best program is the one you'll actually do. Consistency beats intensity. Every single time.”
— Heather Swearengin
The Minimum Effective Dose: How Little Can You Train and Still See Results?
Jan 27, 2026 · 5 min read
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“Coach Heather is quite literally one of the most inspirational people I've ever met. She doesn't have a one-size-fits-all mentality. She meets you where you are.”
Juddy Canello
Trained with Heather at Lead the Way Fitness