We're devoted to individualized training and rehabilitation, offering a detailed & measured approach to athletic performance. We've honed our expertise with elite competitors and Olympians in triathlon, bobsleigh, and track, and now bring the same methods to the everyday athlete eager to improve their health and minimize injuries. Access evidence-supported tips delivered through true tales, jaw-dropping examples, and clear exercise videos that make them easy to grasp and apply.
How to Lose Muscle in 1 Week
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It's my de-load week (funny timing for this article), and Sunday’s strength session still has me feeling more beat up than an open wound. Writing to you from behind a red light today so I'll highlight the skimmable version of my writing in RED today! You might think it takes weeks, even months, to lose muscle. Turns out, it can start happening in just a few days. If you’ve ever taken a short break from training and felt weaker coming back, it wasn’t just in your head. After just 3 Days of inactivity → muscle loss begins
You can lose muscle within just 1 week
This means that
If you’ve been struggling with consistency, this is your reminder: the best training plan is the one you actually do—frequently enough to matter. If you need help - we've got options like $20 Strength Club (3 days/week) or something more tailored like Custom Strength Programming. Got questions? Send them over! I reply 100% of the time. ICYMI: We're opening up our 3rd ever workshop: The Conditioning Workshop to Calgary for September long this year. You won't want to miss it. We already have a few sign ups even though it's 7 months away. Yours in physiology, Carla |
Physiology Toolkit
We're devoted to individualized training and rehabilitation, offering a detailed & measured approach to athletic performance. We've honed our expertise with elite competitors and Olympians in triathlon, bobsleigh, and track, and now bring the same methods to the everyday athlete eager to improve their health and minimize injuries. Access evidence-supported tips delivered through true tales, jaw-dropping examples, and clear exercise videos that make them easy to grasp and apply.
I never planned to be a business owner. I was good at school, worked hard, and believed that if I just kept checking the right boxes, I’d land a great job with great people, decent pay, and room to grow. That was the plan. But back in 2011 when I graduated with my undergrad in Kinesiology, the roles I wanted didn’t exist - not in the form I believed people deserved. So I built one. Vital started as a Plan B… and now, more than a decade later, it’s becoming something bigger than I imagined....
Three stories *from the field* in my world this week with the TLDR highlights included for your scanning pleasure: 1. A Cut That Doesn’t Land This morning I was on the field with a pro athlete and another coach, troubleshooting mechanics for an athlete coming back from a brutal double injury: both his ACL and patellar tendon were ruptured last June. He’s only a few sessions into cutting and sprint drills but we’re already noticing red flags we want to fix. Today’s standout issue: his torso...
Something a little different this week — we’re handing the reins to James LeBaigue, a UK-based Registered Sports Nutritionist who helps triathletes take the guesswork out of fuelling. James works with athletes at all levels — from first-timers to those racing in the Ironman Pro Series — and today he’s sharing three practical nutrition tweaks that can make a real difference to how you train, race, and recover. A triathlete I was working with once blurted out mid-coaching session: “I finally...