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The founder:

Hey there! Thanks so much for stopping by.

I’m Zachary Keith.

I hold a degree in exercise physiology from Florida State, I’m a Certified Strength & Conditioning Specialist (CSCS), Certified Sports Nutritionist (CISSN), and current student of physical therapy.

I consider myself a hybrid athlete of sorts, and love to read exercise science & nutrition research.

As of the moment of writing this, I have worked with people in-person & remotely for 8 years.

Apart from fitness stuff, my interests include pickle-ball, science-fiction books, chess, black coffee, and MMA.

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Training: Recent Articles

Featured

The Hybrid Triathlete: The Master Guide to Training

A comprehensive guide for the hybrid triathlete.

The Beginner’s Guide to Hybrid Athlete Training

The ultimate guide to training like a hybrid athlete for total beginners.

Are Two Workouts Per Week Enough?

Two workouts per week: optimal, good enough, or a waste of time?

Sprinting: a Guide for Everyday People to Get Started

A short guide to start sprinting for everyday people.

22 Different Hybrid Athlete Training Splits

22 different ways to split up your hybrid training.

Complete Guide to Hamstring Training

A 2-minute read for a full understanding of hamstring training.

Core Training: More Than Just Abs

A quick, concise guide to understanding core training.

How to Workout to Fight Aging

Defy the aging process with a focus on these areas.

The Truth about HIIT

Your favorite social media influencer doesn’t know what HIIT is. This article explains the truth.

Plyometrics Explained

A full explanation of what plyos are, benefits, and how to do them.

Lengthened Partials: a New Muscle Growth & Mobility Hack?

Lengthened partials: a new way to maximize your training efficiency.

How to Start Running as a Total Beginner

Running can be confusing at first, this article provides some clarity.

How to Create/DIY a Hybrid Training Program

VO2max Explained

One of the most important variables for athletes and for health.

If you could only pick one ab exercise, pick this one…

The internet is riddled with useless ab exercises. In my opinion, this is one of the few effective ones.

Warming up for Strength Training: a Short Guide

Not sure how to warm up for strength training? This 3 minute article has you covered.

Reverse Nordics: the BEST Quad Exercise?

This one exercise stands above all other quad movements.

How to Workout for Health, longevity & Quality of Life

If your goal with exercise is to have the best quality of life possible, this article is for you.

5 Tips for Training like a Hybrid Athlete

Hybrid programs differ in many ways, but these 5 tips should be true for all hybrid athlete programs.

Leg Extensions without a Machine: 5 Alternative Exercises

Want to train leg extensions, but don’t have a machine? Use these 5 alternatives.

How to Structure Full Body Workouts (& why to do them)

Full-body workouts might be the best way to split up your sessions. This article explains why that is and how to set them up.

How to add Running to your Lifting

This article fully equips you to effectively improve your running and build strength at the same time.

How Cardio Will Help You Build More Muscle

Cardio done wrong can kill your gains. Done right? Improve your gains.

Zone 2 Cardio Explained

Zone 2 cardio might be the key you’re missing to ignite your health & performance. This article breaks down what it is, how to do it, & everything else you need to know.

Strength Exercises to Improve Running

Runners need more than just running. Some weight training is required. However, what should that look like? This article explains

How to Build Strength & Endurance Simultaneously

Learn how to effectively build endurance and strength at the same time.

What is Periodization?

Periodization is the art of drawing up succesful programs. Here’s a summary.

Conditioning 101: Energy Systems

Improving your energy systems is what it means to be conditioned. Here’s what you should know.

Leg Extension vs Squats: The Difference

Read this to make sure you are training your entire quadriceps.

4 Tips to Improve Your Hypertrophy Training

Utilize these 4 tips to unlock the muscle growth you deserve.

Nutrition: Recent Articles

Featured

The Nuance of Calories In, Calories Out; in Layman’s Terms

9 Tips to Make Fat Loss Easier (that don’t involve tracking)

Are you trying to lose some fat but are struggling with hunger or plateaus? Here are some quick tips to make the process easier.

Cutting as a Hybrid Athlete: Best Practices

Hybrid athlete looking to lose fat? This article is for you.

Animal vs Plant Protein: What’s Better?

Animal vs plant protein for health & performance.

OutWork Nutrition’s vs Bare Performance Nutrition’s ‘Recovery’

Which ‘Recovery’ is better?

HVMN’s Ketone-IQ: A Complete Waste of Money

A full Ketone-IQ review

4 Ways to Make Protein More Convenient

Make hitting your protein needs easier than ever.

Skim vs Whole Milk: Advantages & Disadvantages

A brief, but complete comparison between whole- and skim-milk.

3 Reasons a Calorie Deficit Didn’t Work for You

This article may shock you…

Does a High Protein Diet Harm the Kidneys?

Ever heard someone say eating a lot of protein is dangerous? I’d argue other wise: this is why.

Essential Amino Acids (EAAs) Explained

Whether it’s in a supplement or your food, you need to understand these concepts about EAAs./

How to Fuel & Hydrate your Kids for Youth Sports

Are you a parent with a child in youth sports? This article will help you play their best and their safest.

Athletic Greens (AG1) Full Review (updated 2024)

Does the Athletic Greens hype live up to its price? I’m not so sure.

Sodium Bicarbonate: an Unknown but Powerful Supplement

Nearly no one knows about this supplement, but it happens to be one of the most helpful.

Beetroots, Nitrates, & Athletic Performance

A new supplement with benefits sprouting out of nowhere (haha get it?)

Nutrition Considerations for Hybrid Athletes

A complete guide to fueling the hybrid athlete.

Collagen: a Brief Review of the Research

Is collagen useful or useless? It depends.

How Long and What Temperature to Air-Fry Your Protein

A go-to guide outlining exactly how to air-fry your meat and fish

DON’T buy LMNT! Do THIS instead

A less expensive way to make your own electrolytes.

7 Best Supplements for Hybrid Athletes

As a hybrid athlete, your nutritional needs are unique. This article breaks down what supplements will benefit you the most.

What Does it Mean to Eat Healthy?

Eating healthy can get confusing in this day and age. This article sums up what’s most important.

Fish Oil & Muscle Building

You might have heard of fish oil’s health benefits. What about how it affects muscle size and function?

How Does Alcohol Affect Your Body Composition?

Not sure how alcohol will affect how you look? Find out here.

Ashwagandha Explained

Ashwagandha is a supplement that has soared in popularity. Is it worth taking for you? Find out here.

Nutrient and Meal Timing: Does it Matter When You Eat?

Not sure when you should be eating? This article simplifies what you need to know.

5 Protein Snacks Everyone Should Know About

Hit your protein goals more easily with these 5 snack options.

Macronutrient Basics: Understanding Carbs, Fats, and Protein

Your first step in understanding what the macronutrients are.

Ketogenic Diets Explained

The keto diet gets a lot of hype. Does it deserve it?

Intermittent Fasting Explained

All things intermittent fasting. Find out if it’s right for you.

4 Carb Myths Busted

If anyone’s ever told you to avoid carbs, this article explains why they are wrong.

Tips & Opinions: Recent Articles

Featured

The Lifestyle Factors that Affect Your Health

A guide for what to focus on & what to ignore.

4 Ways to Make Running More Fun

The best strategies to adhere to running.

8 Tips to Sleep Better

We can all benefit from sleeping better. Here’s 8 tips to do just that

Deload Weeks: What Are They and Do You Need One?

Does a deload week make sense for you? Find out in this article.

How often should you change up your workout routine?

Not sure when to make a change in your training? This article breaks down what you need to know.

There’s Only One Real “BioHack”

In most instances, I’d tell you to run the other way when you see the word “biohack.” However, there is an exception.

6 Practical Tips to Eliminate Soreness

Don’t let soreness get in the way. These tricks are guaranteed to take the edge off.

The Accuracy of Smart Watches

Evaluating the accuracy and worthwhileness of smart watches like the apple watch, FitBit, Garmin, and others.

4 Tips for Working Out While Travelling

How to make working out easier on the road.

Should You Stretch When Warming Up?

Stretching might be doing you more harm than good.

How Deep Should You Squat?

Curious to how deep you should be squatting? Find out here.

How to Lose Weight When You Hate Exercise

Want to lose weight but hate working out? Don’t worry, your goals are still obtainable.

How Does Exercise Improve Our Mental Health?

Exercising is one of the most important things we can do to help and heal our mental health. This article explains how and why.

3 Tips For Balancing Strength and Endurance Training

Combing strength training and cardio can be confusing. Here are some tips to make it easier.

5 Tips for Working Out First Thing in the Morning

If you work out right when you wake up, here are a few tips that will make that process a little easier.

Be a More Effective Grocery Shopper

You shouldn’t have to waste and throw out so much food you bought from the grocery store. This article will share the best tips for making you an effective shopper.

A Small Discussion on the Basics

Most people overcomplicate their fitness, health and nutrition. Read this article to learn which mistakes to avoid and what will bring you the best results.

3 Simple Tips to Get More Active

Want to get moving but hate exercise? Read this for tips to get started.

2 Tips to Pick Out Credibility

The internet is full of conflicting information. Here is how to know which side is right.

6 Major Health Benefits from Strength Training

Getting stronger is arguably the most powerful thing you can do for your health. Here is why.

How to Workout More Efficiently

You might not always have a ton of time to train. Here are some ideas to get more out of less time.

5 Tips to Eliminate Gym Anxiety

If you’ve ever experienced gym anxiety (Which we all have), these tips will help you erase that problem.

15 Common Gym Terms Defined

A lot of foreign words and acronyms are often thrown around in the gym. This read will help you understand them all.

I’ll help you understand fitness & build real fitness with strategies that fit your life.

Here’s how I can help:

1:1 Coaching, where I help busy people look, feel, & perform their best

My weekly newsletter, the best of my free content, where I give you concise, practical, and actionable training & nutrition tips. Sent every Friday at 9:00 am.

The founder:

Training: Recent Articles

Nutrition: Recent Articles

Tips & Opinions: Recent Articles

1:1 Coaching, where I help busy people
look, feel, & perform their best