by MikeandMida | Apr 3, 2025 | Coaching Wisdom, Exercise Science, Nutritional Science, SPC
THE HIGH-PROTEIN FOOD APPROACH THAT STRENGTH BY FITNESS HAS BEEN CHAMPIONING AND COACHING FOR THE PAST DECADE
with our nutritionally rich high-protein, higher-SPC coaching is not just for the elderly, or the obese, and perpetually overweight who need better habits that are possible to adhere to long-term. Neither is it just for the many strength, muscle, and power-focused fitness-loving people, and athletes that regularly show up all year round in the gym no matter their age.
No, on the contrary, the nutritionally rich high-protein approach you see Strength By Fitness talk about, and coach is just as beneficial for endurance-loving athletes and enthusiasts too.
by MikeandMida | Mar 31, 2025 | Coaching Wisdom, Books, Exercise Science, Lifestyle, Nutritional Science, Psychology
In STYRKA VOLUME ONE, the first of Strength By Fitness fact-based series of books we are inviting you to a realm of healthy food plans and recipes, fitness facts, health science, sleep, recovery, endurance, strength, habits, and more.
Look forward to a complete approach to plant-based eating with a clear focus on maximizing and improving health, aging, and fitness progression over time. This book is delivered with a complete 7-day food plan and a wide library of swap-in meals so you can create a lifelong food adventure with nothing more than this book as your foundation.
Coach Mike further explains the ins and outs of a nutritionally complete high-protein, higher-SPC food approach, no matter diet tribe preference.,
You will also touch base with our fact-based big pillar coaching ideas across fitness, recovery, health, habits, sleep, and nutrition, and many cited studies to back it all up.
In short, STYRKA Volume One provides you with all the tools you need to create vastly better health and fitness progression, food and lifestyle habits, and the body composition and athletic capacity that you strive to achieve.
by MikeandMida | Mar 9, 2025 | Coaching Wisdom, Exercise Science, Lifestyle, Psychology
All fitness modalities provide a big overlap of benefits & unique health & fitness outcomes. Training across all modalities makes you fitter & healthier. It will not hold you back.
Coach Mike, Strength By Fitness.
Welcome to another fact-based article from Strength By Fitness. today, we are taking a look at the beneficial outcomes of strength training together with aerobic exercise relative to doing just one of them.
by MikeandMida | Feb 19, 2025 | SPC, Coaching Wisdom, Exercise Science, Lifestyle, Nutritional Science, Psychology
Metabolic health, exercise, and moderate to high SPC foods.
Our health is under siege by a hostile modern lifestyle environment, lackluster, low SPC food choices, and a severe deficit of daily physical activity. Dive into our article to find a high-protein, SPC health guide from Strength By Fitness.
by MikeandMida | Feb 12, 2025 | Coaching Wisdom, Exercise Science, Lifestyle
What´s in a sprint interval you might wonder?
The exact answer to that will depend on the context of why you exercise. Is it but 1 tool in a larger fitness plan, is your main livelihood dependent on your sprint performance? Or is it a general health, and fitness thing? Context always matters people. Welcome to my personal sprint-interval session, how I program it, why I do a weekly sprint session, and how it fits into my larger fitness plan.
by MikeandMida | Feb 1, 2025 | Coaching Wisdom, Lifestyle, Nutritional Science, Omnivore, Plant-Based
A high-protein intake, based on current scientific knowledge, and why it is universally good for your health, and body composition, no matter your gender, age, or fitness status And this is why this flawed high-protein article from the Independentend is such a disappointment,
by MikeandMida | Jan 19, 2025 | Coaching Wisdom, Exercise Science, Lifestyle
Should you train to failure or not?
Humans are complex, our health, and fitness capacity are driven by facts and science as well as our ongoing habits. So this question demands a more complex matrix of considerations and recommendations than the black and white answers widely touted. Dive in to find out.
by MikeandMida | Jan 8, 2025 | Coaching Wisdom, Exercise Science, Lifestyle, Nutritional Science
In this 7-day long study, 13 participants in total, fasted for seven consecutive days while still exercising.
As you can expect they lost fat mass.
But they lost more than three times as much lean mass as actual fat mass. This should come as no surprise to fact-based, educated personal trainers, and nutritional coaches but it is well worth pointing out how much better a high-protein, highly satiated fat loss cut is for your health, fitness, and body composition outcomes.
by MikeandMida | Jan 2, 2025 | Coaching Wisdom, Exercise Science, Lifestyle
Exercising strict enough not to get injured is the way to train. But in that intersection of strict enough, what do people lose by doing it too strict, and isolated, and can you gain anything by allowing a bigger movement that recruits more muscles in the entire muscle chain?
by MikeandMida | Jan 1, 2025 | Coaching
Strength By Fitness provides unlimited human-led online coaching for 12 months for a very affordable 900€ one-time payment.
In-person coaching is available too at 120€ per session and as an affordable 800€ per month all-year-round subscription with 2 to 4 sessions per week.
by MikeandMida | Dec 29, 2024 | Podcast
What happens when you cut fat through dietary changes only ( or GLP-1 ) versus what happens when you make the same food changes together with regular weekly exercise?
That is the topic for today’s conversational podcast and our article.
TLDR: Fat loss + strength training had by far the best outcomes in this study with a lot lower levels of muscle mass loss. Which will, over time result in better health outcomes too.
by MikeandMida | Dec 29, 2024 | Coaching Wisdom, Exercise Science, Lifestyle, Nutritional Science, Omnivore, Plant-Based, Podcast
In this conversational podcast Strength By Fitness covers the big fact-based pillars of vastly better strength, and health outcomes for people above 60 years-of-age.
by MikeandMida | Nov 29, 2024 | Coaching Wisdom, Exercise Science, Lifestyle, Nutritional Science
Never be afraid of lifting weights as a woman or man who is currently out of shape, less fit, obese, or if you simply are a person with some excess fat to lose.
When you change your food habits in order to achieve a healthy amount of fat loss you will also lose some lean mass, including skeletal muscle mass, bone mass and organ mass. Welcome to a new article and study.
by MikeandMida | Nov 23, 2024 | Coaching Wisdom, Exercise Science, Lifestyle, Nutritional Science
We are living in a fact-free world where a ton of people tragically assume that as they grow old there is absolutely nothing they can do to maintain better health, and fitness, mobility and body composition relative to their sedentary peers.
This is not true, habits dictate how you age, dive right in and find out how you can enjoy a healthier second half of your life.
by MikeandMida | Nov 8, 2024 | Coaching Wisdom, Exercise Science, Lifestyle
This is how you train older clients for vastly better results and health.
In these studies, we see that roughly 12 sets in total per week of resistance training across two separate gym days track incredibly well.
Read on to uncover the secrets of successful strength training for the elderly. Load, rep range, rest and exercise choices, and why that is.
by MikeandMida | Nov 7, 2024 | Coaching Wisdom, Exercise Science, Lifestyle
Welcome to another Strength By Fitness article, today today we will talk about the crossroad of body mass, muscle fibers, strength, speed, agility and explosive power and how its all connected.
In short, this article will explore how you should train to become stronger, faster, and more explosive as an athlete and person.
This comes into play when your total mass is already too big for your relative strength to successfully power even faster, and more explosive movement.
Coach Mike, Strength By Fitness
by MikeandMida | Aug 5, 2024 | Coaching Wisdom, Exercise Science
The agonist-antagonist super set is capable of cutting your workout time in half without falling too far behind the strength progression of a traditional workout plan. But, you can also make use of the way I do, which allows you to cram more high quality workout volume and sessions per week into the same gym time envelope of your regular workouts, without compromising on progression at all.
by MikeandMida | Jul 31, 2024 | Nutritional Science
The thermogenic real-life approach. Pile up protein & fiber, eat nutritionally complete quality foods & enjoy high-satiety meals.
Welcome to yet another fact-based article from Strength By Fitness.
by MikeandMida | Jul 22, 2024 | Exercise Science, Nutritional Science
What happens if you lift weights and either consume protein following the RDA or use a high-protein plan with 1.6 grams per kilo of body weight and day for omnivores ( 1.8 for plant-based ). Double the progression is the answer.
by MikeandMida | Jul 19, 2024 | Coaching Wisdom, Nutritional Science
Strength By Fitness Brand New Article: Food tracking benefits & nutritional OCD pitfalls. Become A Member Today Now, in a recent podcast version of my article “Protein Et Al” ( read this Protein Et Al on Medium by clicking here, or head on over to our article...