Why soreness isn’t a sign you had a "good" workout
Chasing that muscle soreness you feel after a workout is a popular phenomenon for gym novice to advanced people alike. I too find gratificat
top of page
OVER 13 YEARS EXPERIENCE + 12,000 SESSIONS
SHANE KOKAS
HELPING YOU TACKLE GYM ANXIETY, CREATE CONSISTENCY + REACH YOUR GOALS
Shane Kokas
- May 22
- 2 min
After a decade, how has my training methods changed?
Working closely with people on their fitness I have done some reflection on how my ideas and methods have changed, and what wish I was more
Shane Kokas
- Apr 10, 2020
- 1 min
“What if comparing myself today, to my past self, actually makes me feel worse?”
It’s a great question. This came up during a discussion on focusing less on others and more on ourselves, because the “Comparison Trap" is
Shane Kokas
- Apr 9, 2020
- 2 min
Why “I don’t have time to workout” is totally valid
I sat and had a coffee with a client for two hours. We had not seen each other since November, but remained in contact here and there....
Shane Kokas
- Mar 12, 2020
- 1 min
It was never about the pull-up
I was defeated—frustrated by the exercise. “This is stupid—just pull your-self up”, I would tell myself. "Just do the damn thing." After...
Shane Kokas
- Oct 7, 2019
- 2 min
Will stretching keep me from getting sore?
I use to stretch religiously after workouts for the purpose of minimizing soreness. This is still a common idea. Studies have shown that...
Shane Kokas
- Aug 19, 2019
- 2 min
Give yourself a break
I hope you’re feeling motivated today, but in case you’re struggling, here is a reminder that when we set out to reach our goals, from...
Shane Kokas
- Jul 30, 2019
- 3 min
Is calorie counting good or bad?
If you’re making the decision to change your body from an aesthetic or performance perspective on your own volition, nutrition is going to p
Shane Kokas
- Jul 17, 2019
- 2 min
Exercise is a great metaphor to life
We all have moments in our life that will shake us so hard we change. Nine years ago yesterday was one of those days.
Shane Kokas
- Jul 4, 2019
- 1 min
3 things to remember when getting started
Getting started in your new fitness regime is equally exciting and daunting. Motivation is high with new steps being taken, but we’re...
Shane Kokas
- Jun 5, 2019
- 2 min
A Guide for first time gym-goers
The gym is a scary place for most of us—insecurities are triggered and there are a lot of unknowns—the equipment, exercises, the people, the
Shane Kokas
- May 22, 2019
- 2 min
What to do after you join the gym
I just joined a gym—now what? So you have mustered up the nerve and signed up for a gym membership. This is an exciting point in your...
Shane Kokas
- Feb 7, 2019
- 1 min
You're gonna be frustrated
Frustration is not an interruption of your process. Frustration IS the process. The fun part is when we are feeling great, we have more...
Shane Kokas
- Jan 29, 2019
- 2 min
There is a lot more to us than what the scale reads
It was the fall of 2009 when I felt the heaviness associated with my self-worth tied to my body. If you have ever had the number on the...
Shane Kokas
- Dec 17, 2018
- 2 min
False narratives & Self-sabotage
False narratives are a major player in our self-sabotage. A narrative is simply a story. It’s within our personal narratives that can get...
Shane Kokas
- Nov 13, 2018
- 6 min
The Fear of Not Being Enough
I was listening to a Podcast when the interviewer asked, “What are you afraid of?” Hearing the question stunned me a bit. I began to...
Shane Kokas
- Oct 15, 2018
- 4 min
Am I being judged in the gym? Maybe.
Bright lights, loud noises, lots of people and foreign looking equipment. If I can recall one of my first entrances into a gym, this is...
Shane Kokas
- Oct 1, 2018
- 5 min
The affects of alcohol on your body
It was around the year 2015 when I went to Vegas with some friends. One night we went out for dinner. It wasn’t anything out of the...
Shane Kokas
- Sep 5, 2018
- 3 min
It's about more than just, "Feeling fat"
A few weeks back my friend and I were attending a summer BBQ and we wanted to dress up a bit. Days before the event I had mentally...
Shane Kokas
- Aug 23, 2018
- 2 min
Your body is not something to be poked at
A few weekends ago, my friend Anna and I attended a summer party where we found ourselves sitting at the bar enjoying a drink and...
bottom of page