In this week's episode of Yesterday's Coffee, we discuss the topic of stress and adrenal fatigue. What is stress? What hormones are involved in stress and can you be getting too much or too little of them? Is adrenal fatigue a real condition? How does stress impact your fitness goals and how do you go about mitigating the effect of stress? Listen to find out!

In this week's episode of Yesterday's Coffee, we discuss the topic of food logs. Why is logging your food so important? Is this something you have to do to be successful? Are there ways to make it easier? Are apps like MyFitnessPal beneficial to use? Listen now to find out the answer to these questions and more.

In this week's episode of Yesterday's Coffee, we discuss the topic of plateaus. This is something that everyone will run into at some point, no matter how well thought out a plan is and is often the reason people give up on their goals. We explore what it means to plateau, why you should expect them, and how to adjust course when you encounter them.

In this week's episode of Yesterday's Coffee, we discuss the topic of cardio. Is steady state cardio going to destroy your hard earned muscle tissue? Is high-intensity interval training (HIIT) the best way to lose body fat? What are heart rate zones? Listen to find out!

In this week's episode of Yesterday's Coffee, we discuss the merits of two very popular diets: Intermittent Fasting and the Ketogenic Diet. Learn about the fundamentals of these diets, the type of people that should be using them, and the drawbacks of each one.

In this week's episode, we discuss the role micronutrients (vitamins and minerals) play in the diet. We also touch on a number of different supplements including multivitamins, fish oils, protein powders, creatine, amino acids, and fat burners. Learn what each of these supplements is used for, what makes a good supplement, and which ones to avoid.

In this episode, we cover the three macronutrients: fats, carbs, and protein. We discuss the role each one plays in your diet, why keeping track of them is important, and what foods you will find each of them in.

In this episode, we go over the basics of how to build muscle. Learn about proper expectations for progress, nutritional strategies for mass gain, ideal rep ranges and training splits, as well as the importance of recovery.

In this episode, we go over the basics of fat loss, touching on metabolism, macronutrients for fat loss, and exercise schemes.

Today's episode covers how to go about creating a fitness goal. What is a reasonable goal? What do you need to be prepared for mentally? How do you measure progress? What kind of progress should you expect? Listen to find out!