Are your weekends ruining all the progress you’re making during the week?

It’s easy to think, “It’s just two days—how much damage can I do?”

But those weekends could be exactly why you’re not seeing the results you deserve.

Here’s some simple math to break it down:

1lb of fat equals roughly 3,500 calories. To lose that 1lb per week, you need to be in a 500-calorie deficit each day.

But here’s where many people slip up:

You stay on track during the week, eating at a deficit Monday through Friday, but when Saturday and Sunday roll around, you eat back those calories—keeping you stuck right where you are.

It’s not about being perfect every day. It’s about being consistent throughout the week, including weekends.

Even if you’re super disciplined Monday to Friday, overeating on the weekends can undo all that hard work.

Take control of your weekends and you’ll start seeing the progress you’ve been working for.

You got this!

– Coach Marty

P.S. Know someone who needs to hear this? Forward this link to them—they’ll thank you later.

Here are three effective ways to take your nutrition to the next level this season and make sure you’re fuelling your body for optimal performance.

One of the biggest pillars often overlooked by young hockey players is proper nutrition. You can train hard and practice relentlessly, but if you’re not fuelling your body with the right foods, you’re limiting your potential. Nutrition is the foundation that impacts how you feel on and off the ice. The foods you choose—and even the ones you skip—will directly influence your energy levels, recovery, and ultimately, your performance.

1. Eat Balanced Meals: A good balance of proteins, healthy fats, and carbohydrates in every meal ensures you’re fuelling for endurance, strength, and recovery. Don’t skip meals or rely on quick, processed options. Focus on whole foods that provide long-lasting energy.
2. Hydrate Consistently: Water is key. Staying hydrated throughout the day keeps your muscles functioning at their best, helps prevent injuries, and improves focus during practices and games.
3. Plan for Recovery: The recovery meal or snack after practice or a game is crucial. Aim for a mix of protein and carbs to help your body repair and rebuild muscle tissue.

If you have a son or daughter 13 years or older who could use some help dialling in their nutrition for the upcoming season, book a free strategy call here.  Our Complete Hockey Player Coaching program run by professional and Junior levels coaches is a 1 on 1 remote coaching program focusing on hockey IQ, off ice training, nutrition and much more…

– Coach Marty & Coach Schomogyi
“Take your strength back”

I know you’re juggling a lot—between things like coaching your kid’s hockey team, squeezing in your own beer league games, and handling the day-to-day demands of life. But here’s something important you may be overlooking:

A simple commitment to full-body workouts three times a week can be your secret weapon for shedding fat and boosting your health.

Why Full-Body Workouts Work

The science is clear: full-body workouts are incredibly effective for both fat loss and muscle building. A study by Ribeiro et al. (2019) published in The Journal of Strength and Conditioning Research shows that full-body strength training, done three times a week, increases calorie burn not just during the workout but for hours afterward. These workouts recruit multiple large muscle groups, which leads to greater calorie expenditure and fat loss compared to isolated exercises .

Unlike splitting up body parts over different days, full-body workouts give you the efficiency you need. You’re a busy dad—time is precious. Why not maximize your efforts in the gym with routines that hit every major muscle group, all in one session?

Nutrition: Your Workout’s Best Friend

Of course, you can’t out-exercise a bad diet. Pairing your full-body workouts with a smart, balanced eating plan is key to unlocking fat loss and performance gains. Research by Pasiakos et al. (2014) published in The American Journal of Clinical Nutrition found that a diet rich in lean proteins, whole grains, and healthy fats optimizes muscle recovery and supports fat loss, especially when combined with strength training.

Not sure where to start? Keep it simple. Post-workout, aim for meals like grilled chicken with quinoa and roasted veggies, or a quick protein shake and a handful of nuts. The goal is to fuel your body without making food an overly complicated part of the process.

Consistency is Key

A 2018 study by Egan and Zierath, published in The British Journal of Sports Medicine, found that people who stick with regular exercise and a consistent meal plan see significant improvements in both body composition and long-term health. The takeaway? You don’t need perfection—just a routine that fits your life .

Here’s what that can look like for you:

1. Full-body workouts 3 times a week: Focus on compound movements like squats, deadlifts, rows, and presses. These work multiple muscle groups at once, burning more calories and improving overall strength.
2. Smart nutrition: Pair your workouts with balanced meals that support fat loss and muscle recovery. Think lean proteins, complex carbs, and healthy fats.
3. Small steps lead to big results: You don’t need to overhaul your life overnight. Just commit to consistency, and over time, you’ll see the results both on the ice and in the mirror.

You’ve already got the determination and the love for hockey—now, it’s just about finding the routine that works with your life and keeps you on track.

Ready to take the next step? Let’s set up a plan that fits your schedule and goals. Click HERE to apply for Ditch The Beer Gut Blue Print Coaching Program

Looking for an easy to follow workout plan to get you started?  Download my BEST BEER LEAGUE WORKOUTS HERE

Cheers,
Coach Marty
Marty Strength Coaching
“Take your strength back!”

References:

1. Ribeiro, A.S., Schoenfeld, B.J., dos Santos, L., & Cyrino, E.S. (2019). “Effect of Body-Weight Loading on the Energy Cost of Resistance Exercises.” Journal of Strength and Conditioning Research, 33(3), 706-711.
2. Pasiakos, S.M., Lieberman, H.R., & McLellan, T.M. (2014). “Effects of Protein Supplements on Muscle Mass, Strength, and Aerobic and Anaerobic Power in Healthy Adults: A Systematic Review.” The American Journal of Clinical Nutrition, 100(6), 1545-1554.
3. Egan, B., & Zierath, J.R. (2018). “Exercise Metabolism and the Molecular Regulation of Skeletal Muscle Adaptation.” The British Journal of Sports Medicine, 52(1), 56-60.

The power of passing in hockey:

In the whirlwind dance of hockey, where the puck zips across the ice faster than a gossip in a small town, there lies a subtle art often overshadowed by the flash of a goal or the crash of a hit.

This art, my friends, is the power of passing.

Imagine the ice as a stage and the players as performers in a ballet choreographed by strategy and split-second decisions.

Here, the pass is not just a move but a statement of trust, a whisper of intention that says, “I see you, teammate, and I trust you with our shared goal.”

You might say that passing in hockey is akin to the art of communication in the business world. It’s about knowing when to speak, when to listen, and when to let someone else shine. I

n hockey, as in life, the pass can be a powerful tool for setting up success, not just for oneself but for the team.

Let’s break down the beauty and strategy behind the pass:

• The Setup: Just as a great writer lays the foundation of a story, a smart hockey player sets up the pass. It’s about reading the play, understanding where your teammates are, and anticipating where they will be. It’s about creating opportunities from what seems like nothing.
• The Execution: The moment of the pass is a blend of precision, timing, and intuition. It’s the perfect sentence that captures a thought exactly as intended. The puck slides across the ice, sometimes subtly, sometimes boldly, but always purposefully.
• The Impact: A successful pass can change the game. It can break down defenses, create scoring opportunities, and shift momentum. It’s the paragraph that makes you stop and think, the one that stays with you long after you’ve finished reading.

But why does this matter?

Why dwell on the pass in a game celebrated for its speed and physicality?

Because, the pass is a reminder of the power of collaboration.

In a world that often celebrates individual achievement, hockey celebrates the collective, the coming together of individuals to achieve a common goal.

It teaches us that sometimes, the best way to score is to give someone else the chance to do so.

In your life, whether you’re on the ice, in the office, or at home, remember the power of the pass.

Embrace the opportunities to support others, to set them up for success, and to celebrate shared victories.

Because, at the end of the day, the strength of the team is each member, and the strength of each member is the team.

So, the next time you watch a hockey game, pay attention to the passes, to the silent communication between players, to the beauty of teamwork in action.

And maybe, just maybe, you’ll see the game, and perhaps the world, a little differently.

Yes, I love passing!

Talk soon
– Coach Marty

Are you trying to lose fat but feel like you’ve hit a plateau? Are you tired of doing endless cardio and restrictive diets with little progress to show for it? If so, it may be time to incorporate strength training into your routine.

Strength training is often overlooked when it comes to fat loss, but it can actually be a powerful tool to help you achieve your goals. Here are five forgotten factors that highlight how strength training can improve your fat loss efforts:

1    Increased Metabolism: Strength training can increase your resting metabolic rate, which means you’ll burn more calories even when you’re not working out.

2    Muscle Retention: When you lose weight, you typically lose both fat and muscle. Strength training helps to preserve muscle mass, which is important for maintaining a healthy metabolism.

3    Improved Insulin Sensitivity: Strength training can improve your body’s ability to use insulin, which can help regulate blood sugar levels and prevent excess fat storage.

4    Hormone Balance: Strength training can help balance hormones like testosterone and estrogen, which can affect fat loss and muscle gain.

5    Increased Energy Expenditure: Strength training requires more energy than cardio alone, which means you’ll burn more calories during your workouts.

Incorporating strength training into your routine doesn’t mean you have to start lifting heavy weights right away. Bodyweight exercises, resistance bands, and light dumbbells can all be effective tools for building strength and improving fat loss.

So, if you’re ready to take your fat loss efforts to the next level, consider adding some strength training to your routine. Your body will thank you for it!
Best regards,
– Marty

Hey there! I wanted to talk to you about something that I feel is often overlooked when it comes to achieving fitness goals – sleep!

I know it might seem obvious that getting enough sleep is important, but did you know that it plays a huge role in muscle gain, fat loss, and recovery? When you work out, your muscles go through tiny tears that need to repair and grow stronger during rest periods.

But did you know that this growth process mainly occurs during deep sleep? So if you’re not getting enough sleep, you’re making it harder for your body to repair and grow muscle tissue, which can slow down your progress toward your fitness goals.

Sleep also impacts fat loss. Studies have shown that people who get enough sleep tend to lose more fat than those who don’t. Lack of sleep increases the hormone cortisol, which stimulates fat storage. Plus, not getting enough sleep can make you more likely to crave high-calorie foods, which can throw your weight loss efforts out of whack.

Lastly, sleep is crucial for recovery. Your body needs time to recover from physical stress. During sleep, your body repairs damaged tissues and replenishes energy stores. Without adequate sleep, you won’t recover correctly, which could lead to decreased performance, increased risk of injury, and slower progress in achieving your fitness goals.

Sleep should be a top priority in your fitness routine. It’s not just about hitting the gym or eating healthy. Getting enough quality sleep is just as important for reaching your fitness goals and overall health. If you’re having trouble getting enough sleep, try creating a bedtime routine that promotes relaxation, avoiding caffeine and alcohol before bed, and limiting screen time in the hours leading up to sleep.

With these changes, you can improve your sleep and achieve your fitness goals more effectively. Remember, it’s not just about what you do in the gym or the kitchen, but also what you do in bed that counts towards your fitness success.

Talk soon,

Coach Marty