Alwyn Cosgrove

Alwyn Cosgrove "I only have good days and great days..."
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If there's one thing that the ozempic/glp-1 meds etc have undeniably shown us, is that fat loss is about a caloric defic...
06/16/2026

If there's one thing that the ozempic/glp-1 meds etc have undeniably shown us, is that fat loss is about a caloric deficit.⁣

Yes the body is not a calculator. If you eat less, often the body down regulates movement, so you're effectively not in a deficit. ⁣

But if I locked you in a room, made sure you ate 2000 calories per day, and made sure you burned 2500 calories per day - fat loss would happen.⁣

I'm not saying it's easy. It's not.⁣
But it's not complicated. ⁣
It's simple.⁣

Simple ≠ easy

06/15/2026

The bottoms-up press is one of the most honest pressing variation there is.⁣

Flip the bell. Now the load wants to fall, and the only thing stopping it is you. Your grip fires. Your forearm fires. Your rotator cuff wakes up and does the job it's supposed to do.⁣

You can't muscle through bad position. The bell tells on you. Drift out of alignment and it tips. That's the point — it's self-limiting. The exercise coaches the athlete.⁣

You get reflexive shoulder stability, a grip and core challenge, and an overhead pattern that demands you stack the joints correctly. Less load than a standard press. More feedback per rep.⁣

It's not a max-strength move. It's a quality move. Use it to clean up a press that's gotten sloppy under heavier weight.⁣

𝗪𝗵𝗮𝘁 𝗶𝘁’𝘀 𝗹𝗶𝗸𝗲 𝘁𝗼 𝗯𝗲 𝗿𝗲𝗯𝗼𝗿𝗻⁣𝗕𝘆 𝗩𝗶𝗰𝗸𝗶𝗲 𝗚𝗶𝗿𝗮𝗿𝗱⁣⁣We cancer patients receive a unique gift. Yes, we know what it’s like to c...
06/13/2026

𝗪𝗵𝗮𝘁 𝗶𝘁’𝘀 𝗹𝗶𝗸𝗲 𝘁𝗼 𝗯𝗲 𝗿𝗲𝗯𝗼𝗿𝗻⁣
𝗕𝘆 𝗩𝗶𝗰𝗸𝗶𝗲 𝗚𝗶𝗿𝗮𝗿𝗱⁣

We cancer patients receive a unique gift. Yes, we know what it’s like to come too close to death, but we also know what it’s like to be reborn⁣

I remember vividly the day I stepped outside the hospital -released at last from weeks of undergoing a bone marrow transplant⁣

Oh, if that wonderful rush of the senses could be bottled, it would be worth a thousand times its weight in gold⁣

It was a beautiful summer day, but beautiful is inadequate. The colors that day were turned up, as if I had been seeing with poor reception before. The scents in the air were almost overpowering. I could smell fresh-cut grass, growing flowers, traffic, food – I could smell the time of day. Morning smells different than evening or midday⁣

The sounds rushed at me. Voices, no longer filtered or contained by hospital walls, had a different ring outside. I heard a dog bark, a horn honk, a child yell, shoes hitting pavement, and multiple conversations going on all around me. And the feeling- there was a slight breeze and I could feel my skin. It was almost as if the air itself had texture as it touched my face and arms. The sun, it warmed me from the outside in. Even walking felt different than it had in hospital corridors⁣

Had the world always been like this, this alive? I vowed to always look at life this way, to never forget this moment⁣

--⁣
Twenty years ago today at 10am, I was in UCLA Medical Center after intensive chemotherapy for Stage IV cancer. My blood counts were near zero, IV lines ran directly to my heart, and I underwent a bone marrow/stem cell transplant.⁣

They call transplant day “Day Zero” — your rebirth day. Today is Day 7,304. My reborn cells are 20 years old.⁣

Five years is a major milestone for cancer survivors, so twenty feels extraordinary.⁣

I don’t know why I was given these extra days, but I can assure you I recognize each one of them as a gift and take none of it for granted⁣

As Lance Armstrong said, “I only have good days and great days.” I understand that completely⁣

Thank you for being part of my journey. ⁣
Today is a very special day for me.

I don't have a medical degree. But I spent a lot of time in formal education and have invested years since graduation in...
06/11/2026

I don't have a medical degree. But I spent a lot of time in formal education and have invested years since graduation in continuing my education, studying, attending seminars, taking courses and improving in my field.⁣

I'd never tell a client to discontinue a prescription medication or change their dosage. That's not my area.⁣

But doctors seem to have no problem stepping out of their area and into mine.⁣

To be fair, there are exceptions to this, and perhaps it's more a critique of why clients/patients even think to ask a doctor for strength training advice.

06/09/2026

Contrast training is where we pair a heavy lift and an explosive lift.⁣

Here we paired an offset loaded rear foot elevated split squat (+75% of bodyweight) with a double contact split squat jump.⁣

This takes advantage of something called Post-activation potentiation ⁣

This where a muscle's force and power output are temporarily enhanced immediately following a heavy contraction.



For more coaching and programming info check out https://www.resultsfitnessuniversity.com/coacheshub

06/08/2026

Two athletes doing two seemingly different exercises.

But these two movements are actually in the same exercise "family tree".

Both are hinge variations.

doing a rear foot elevated (band supported) u-bar deadlift

performing a staggered stance high handle trap bar deadlift.

Both versions are what we classify as staggered stance or split stance work - prior to moving the single leg work.

Semi-private training and small group work can be programmed and delivered effectively when you classify exercises according to movement patterns.

Hat tip to  for the inspiration for today's post.While I'm entirely supportive of anyone pursuing aesthetic goals or hea...
06/07/2026

Hat tip to for the inspiration for today's post.
While I'm entirely supportive of anyone pursuing aesthetic goals or health goals, there always seems to be a jump in consistency and intensity when clients pick out an event or have a strong deadline.

It's something to try to program with your clients who have been with you a while.

Twenty years ago today I checked into hospital for the hardest fight of my life...a stem cell transplant to beat stage I...
06/06/2026

Twenty years ago today I checked into hospital for the hardest fight of my life...a stem cell transplant to beat stage IV cancer⁣

If I were to tell you that you were about to get into a fight with the toughest opponent the world has ever faced, how would you prepare?⁣

You'd probably learn some martial arts, get stronger, faster, better conditioned, hire coaches and formulate a strategy to take on the opponent⁣

But what if I told you that all the kicks, punches and chokeholds won't work against this opponent? It's invisible. Your coaches can't help you⁣

That's the reality of facing cancer⁣

I beat cancer. Twice. ⁣

I have no idea why I was given these extra days on this planet, but I treat them like a gift⁣ and don't take them for granted⁣

Prior to my transplant I had to undergo a battery of fitness tests. The treatment itself is brutal, you need a certain level of fitness before the doctors will even consider it. They did heart tests, lung capacity tests, and a ton more⁣

I passed the tests. I didn't think much of it until I met a young girl who was facing the same transplant situation. She said, "Oh wow! You're getting a transplant, that's amazing!"⁣

I have to admit that I didn't feel that amazing⁣

She went on, "I need one but I can't right now. I'm not in good enough shape to survive it."⁣

That's when I realized the horror of her situation. She, while fighting cancer, needed to improve her fitness, so that she could win⁣

How does a cancer patient get in shape when he or she is being bombarded with a malignant disease, chemotherapy, drugs, and radiation? ⁣

It's an uphill battle for everyone, but cancer patients are starting well behind the starting blocks⁣

I knew then that I had survived in part because when the disease hit me, I was in condition. I was strong. I had cardio fitness. I had gritted my teeth and grinded out a heavy last rep, or a max effort sprint.⁣

My body could handle whatever the doctors were going to throw at me. Cancer couldn't.⁣

I started training to improve my martial arts competition skills. ⁣

Who knew that the lessons learned in the ring, and the qualities developed under the bar would save my life?⁣

06/05/2026

𝗬𝗼𝘂𝗿 𝘀𝗶𝗻𝗴𝗹𝗲-𝗹𝗲𝗴 𝗥𝗗𝗟 𝗶𝘀𝗻'𝘁 𝗮 𝗵𝗮𝗺𝘀𝘁𝗿𝗶𝗻𝗴 𝗲𝘅𝗲𝗿𝗰𝗶𝘀𝗲. 𝗜𝘁'𝘀 𝘀𝗼𝗺𝗲𝘁𝗶𝗺𝗲𝘀 𝗮 𝗯𝗮𝗹𝗮𝗻𝗰𝗲 𝗱𝗿𝗶𝗹𝗹 𝗶𝗻 𝗱𝗶𝘀𝗴𝘂𝗶𝘀𝗲.

Here's the fix. The staggered stance RDL( some people call it the kickstand)⁣

Back foot drops behind you. Toe down, heel up. In this version - the wall supported version - the back leg is 𝗮𝗰𝘁𝗶𝘃𝗲. We're pushing hard into the wall behind us (or blocks in this case). The front leg does most of the work, this is a two legged movement.⁣

Why it beats the true single-leg version for most people:⁣

You stop fighting to stay upright. When you're wobbling on one foot, the limiter isn't your hamstring — it's your ankle and your fear of falling over. Take balance off the table and you can finally load the posterior chain hard enough to matter.⁣

You train one side at a time. Most lifters have a strong side and a weak side they've been hiding behind a barbell for years. Split the stance and the weak side has nowhere to hide.⁣

You can load it heavier than a single-leg RDL — heavy enough to build something. And it's kinder to the spine than a bilateral barbell RDL.⁣

It's the bridge nobody trains. ⁣
Too wobbly for single-leg? ⁣
Too symmetrical on the bar? ⁣

Staggered stance is the rung in between that most people skip right past.⁣

Hinge at the hip. Long spine. Push the hips back, not down. You want it in the front-leg hamstring. If you feel it in your lower back, you're squatting it — fix that first.⁣

The version shown here:⁣
*active back leg ⁣
*offset loaded to bring in a nice rotational core vector ⁣
* 1 1/2 rep style extends the time under tension and emphasizes the weakest part of the lift allowing us to use lighter loads and still get a lot of work done.⁣

Give it a try.⁣

Stop chasing balance. Start chasing tension.⁣

--⁣
𝘍𝘰𝘳 𝘮𝘰𝘳𝘦 𝘤𝘰𝘢𝘤𝘩𝘪𝘯𝘨 𝘢𝘯𝘥 𝘱𝘳𝘰𝘨𝘳𝘢𝘮𝘮𝘪𝘯𝘨 𝘪𝘯𝘧𝘰, �

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