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Pillars of Health
NUTRITION
Learn how to set up your diet for long term success!
EXERCISE
Learn about all things exercise, and how to train effectively for your goals!
SLEEP
Learn how to set up your sleep hygiene so you can get good sleep consistently!
STRESS
Learn more about what stress is and how to better manage your stress!
When we grew up, you couldn’t easily find or access good, evidence-based information about health and fitness. Even to this day, you can’t really find good information, and you have to wade through a lot of misinformation and downright incorrect information to find the answers to your questions. You also can’t find all the information you want, all conveniently in one place. It is scattered across a million different websites and social media pages.
Our goal with our free content is to create a place where you can easily find the information you need, without all the fluff or nonsense. We have been incredibly lucky to have a thriving online coaching business, that allows us to dedicate time to creating educational content. We hope you find what you are looking for and ultimately derive some benefit from our content.
If you want even more content than what we have here on the website, you can follow us on Instagram, YouTube or listen to the podcast. You can always stay up to date with our latest content by subscribing to our newsletter.
If you are a coach, and you want to take your knowledge and skills to the next level, then we would definitely recommend getting stuck into our coaching specific content in the Coaches Corner.
Latest Posts
Rapid Fat Loss Diet Calculator
If you’re looking to shed fat fast, you’ve probably come across the concept of rapid fat loss. Whether you’re an athlete cutting for a competition, a fitness enthusiast aiming for a lean physique, or simply someone who wants to lose weight quickly, rapid fat loss can...
Using The 80/20 Rule In Your Coaching
If you’ve been coaching for a while, you’ve probably noticed a trend: some small changes lead to massive improvements, while other efforts seem to do almost nothing. This is the 80/20 rule in action, also known as the Pareto Principle. As a coach, understanding and...
Understanding Habit Formation
When it comes to coaching, whether in fitness, nutrition, or lifestyle, understanding habit formation is one of the most valuable skills you can develop. Your clients don’t just need information; they need transformation, and transformation happens through consistent...
Understanding Problem-Solving for Coaches
If you’re a health and fitness coach, whether in-person or online, you’re not just a dispenser of workouts and diet plans, you’re a problem solver. Every client who comes to you arrives with a puzzle: a body that won’t change the way they want it to, habits that seem...
Ultimate Guide To Finally Get In Shape in 2025
The start of a new year often brings a wave of motivation to improve health and fitness. If you've promised yourself that this is the year you finally get in shape, you're in the right place. Our comprehensive guide to finally get in shape in 2025 will show you...
How To Get The Most Out of MyFitnessPal
If you’ve ever tried using MyFitnessPal (MFP) for fat loss, you’ve probably been through this cycle: You start off strong, tracking diligently. But after a while, it feels tedious. Some days you track, other days you forget. Eventually, frustration sets in, and you...
Longer Term Diet Planning
Now, before we finish up this series of articles on the diet, I would like to discuss longer term diet planning and lay out a rough timeline for the diet. What I mean by longer term diet planning is how to set up the diet to actually produce the results that you want...
Calorie Counting Isn’t Always Your Best Approach
Calorie counting isn't always your best approach. As a coach with years of experience guiding clients toward sustainable, lifelong health and fitness, I’ve learned that the tools we choose can profoundly impact a client’s progress. One of the most hotly debated topics...
Coaching Resources
Below, I’ve put together the most comprehensive list of coaching resources you will find online. This is everything I’ve encountered in my years of coaching. Whether you’re brand new to coaching or looking to refine and scale your existing practice, you’ll find...
The 4-Hour Work Week For Coaches
Tim Ferriss' The 4-Hour Workweek is packed with ideas on how to rethink work, time, and lifestyle. Having recently re-read it, I wanted to do a bit of a review of it, and then turn it into something other coaches might find valuable. I highly recommend you get the...
Diet Quality Overview
The goal of this diet quality overview is to help you cut through the noise around diet quality and provide you with an overview of the key points related to diet quality that have been discussed in the previous few articles in this series. We have discussed a...
How to Handle a Client Who Wants a Meal Plan
How do you handle a client who wants a meal plan? As a health and fitness coach, one of the most common requests you’ll hear from clients is, “Can you just give me a meal plan?” At first, this might seem like a simple and reasonable request. After all, if they eat...
More Free Content
Triage Thoughts Podcast
When we grew up, you couldn’t easily find good quality health and fitness advice, so we wanted to create a free resource where anyone could find good quality, scientifically accurate and practically relevant information. We believe we have created this with the podcast, and we hope you do too.
Triage YouTube
We often create content that is best explained via video format. These videos go on our YouTube channel, along with the video recording of the podcast and snippets from the podcast. If you prefer video content over written content, then subscribing to our YouTube channel is your best bet!
We put out a LOT of content on Instagram. Shorter and more to the point posts, where you get the actionable information without having to spend ages reading or watching content to get the answers you need. If you enjoy our content, and you want to get more content regularly, this is where you should go!
Email List
Staying up to date with what we are doing is hard, because we do produce a lot of content. Subscribing to the email list will ensure you are kept up to date with everything we are doing, and we also send out content we don’t post anywhere else. We also frequently provide discounts and other goodies to our email list that you won’t find elsewhere!