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Continue reading →: Why Whole Foods Should Be Your Primary Source of Protein (Not Shakes or Supplements)Protein shakes and supplements may seem like the modern answer to busy lifestyles and fitness goals; but when it comes to your long-term health, whole foods should remain your main source of protein. It’s important to remember that whole foods offer much more than just protein. Foods such as eggs,…
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Continue reading →: Progressive Overload in Strength TrainingWhile the term “progressive overload” might sound like fitness jargon, it is actually one of the most fundamental principles of any effective strength or resistance training program. It is the gradual increase of stress placed on the body during exercise, and it is crucial for building stronger muscles, and improving…
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Continue reading →: Concentric and Eccentric MovementsMany people think that if they crank out a lot of reps at the gym, they will get bigger and stronger. That’s only kind of true. When it comes to strength training, not all reps are created equally. Each lift or movement can be broken down into distinct phases, and…
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Continue reading →: How Much Protein Do You Really Need to Build Muscle?There is a lot of misinformation out there. Let’s cut through the confusion with science-backed answers. I did the research, so you don’t have to! If you’ve ever tried to build muscle, you’ve likely heard or read about how much protein you need to consume. At the end of the…
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Continue reading →: Why You Need a Strong CoreWhen most people think of “core” as it pertains to fitness, they immediately picture six-pack abs. Sure, the aesthetics are important for a lot of people and there is no denying that chiseled abs look good at the pool, on the beach, or in your favorite fitness influencer’s TikTok videos,…
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Continue reading →: Feeling Older? Build more muscleAs we age, our bodies undergo numerous changes, and one of the most significant changes might be the loss of muscle mass and strength over time – a condition known as sarcopenia. While this is a natural process that can’t completely be avoided, we can slow its progression with healthy…
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Continue reading →: Discipline in Physical FitnessAs the great Mike Tyson famously said, “Discipline is doing what you hate to do, but doing it like you love it.” I absolutely love this quote and remind myself of it regularly. Discipline is critical in terms of meeting or exceeding your own goals as they relate to physical…
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Welcome to One More Rep!
I’m Coach Bonds (Coach B) and I am focused on helping people commit to a lifestyle of physical fitness. I’m a certified personal trainer. I provide online personal training, post fitness inspired videos to my social media channels, and write educational articles here to help you stay disciplined in pursuit of your fitness goals. Whenever you are feeling tired or when you feel like giving up, find the discipline to stay consistent and complete One More Rep. Let’s get fit together!
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