Active Wave

Don’t out-cue a bad setup. Constrain it, own it, then load it.

Most knee collapse isn’t a “knees out” problem —
it’s a control problem at the hip, ankle, and foot.

Use constraints that make clean tracking automatic:

- Wall-facing, heels-elevated goblet squat

(bilateral pattern)
- RNT split squat

(band teaches the knee to fight collapse)
- Supported lateral step-down

(train the pattern, don’t test your balance)
- RNT single-leg RDL

(hinge with real load + contralateral bias)
- RFESS w/ front-foot heel elevation

(unilateral load that keeps the knee honest)

📹 Film a 30-sec step-down (front view),
fix the pattern, then retest.

Measure. Don’t guess.

Check out my full video on “5 Exercises to Fix Knee Valgus (Knees That Cave In)” https://youtu.be/ksaLW_YzxF8 & SUBSCRIBE to the channel for more health and fitness insights! youtube.com/@activewave?sub_confirmation=1

#ConstrainOwnLoad #KneeControl #EvidenceBasedTraining #ActiveWave

7 hours ago | [YT] | 0

Active Wave

Don’t out-cue a bad setup. Constrain it, own it, then load it.
New video: 5 Exercises That Stop Knee Collapse (Built Into Your Lifts).
Tap to watch & run the 30-sec step-down before you train.

2 days ago | [YT] | 0

Active Wave

Hot take: Most 30-day “transformations” are just water, glycogen and sodium… not real muscle gain or fat loss.

If you want to KNOW whether high protein is actually working for you, your measurement game has to be tighter than your macros:

✅ Use a real body comp tool
- Best: DEXA every 4–6 weeks
- Solid: 3D scan (Styku, etc.)
- Decent: BIA / InBody + waist + hips

✅ Control the noise
- Same time of day (ideally AM)
- Fasted 2–3 hours
- Track sodium for 3 days pre-scan
- Keep creatine use consistent
- Bathroom before scan
- Women: same phase of cycle

In 30 days, realistic changes from dialing in protein are:
~0.5–1.0 kg more lean mass preserved or gained
~1.0 kg more fat loss vs low protein

That’s not “Instagram dramatic”… but it IS the difference between spinning your wheels and actually recomping over months.

If you’re not controlling for water and glycogen, you’re just guessing.

In my latest video I walk through:
- Exact protein targets (per day + per meal)
- The 30-day protocol
- The scan-day checklist you can literally copy-paste

💬 Do you actually have a consistent measurement process… or are you just stepping on a random scale and hoping?

Check out my full video on “High vs Low Protein Tested for 30 Days” https://youtu.be/85h1sJmq-lg & SUBSCRIBE to the channel for more health and fitness insights! youtube.com/@activewave?sub_confirmation=1

#bodycomposition #dexascan #measurement #fatlossjourney #evidencebasedtraining

5 days ago | [YT] | 0

Active Wave

Most people obsess over calories and ignore the ONE macro that decides whether you get leaner or just smaller: protein.

In multiple 30-day studies:
- Same calorie deficit
- Same training volume
- Same schedule

The only difference?
🔹 High protein: More than 1g/lb/day
🔹 Low protein: Less than 1g/lb/day

High-protein groups consistently:
✅ Lost MORE fat
✅ Kept (or gained) lean mass
✅ Reported less hunger

Low-protein groups?
❌ Similar scale weight change…
❌ Worse body composition
❌ Hungrier and more likely to fall off

You’re not “stuck.” You’re under-proteined.

My rule of thumb for anyone training in a deficit:
👉 1g of protein per lb of bodyweight per day
👉 0.3–0.4 g/kg PER MEAL, 4x/day

Same calories. Same training.
Different protein = different body.

I break down the exact 30-day protocol, scan-day checklist, and meal structure in my latest YouTube video.

💬 What’s your current protein intake in g/lb? Be honest.

Check out my full video on “High vs Low Protein Tested for 30 Days” https://youtu.be/85h1sJmq-lg & SUBSCRIBE to the channel for more health and fitness insights! youtube.com/@activewave?sub_confirmation=1

#highprotein #bodyrecomposition #fatloss #muscle #theactivewave #denverfitness

1 week ago | [YT] | 0

Active Wave

SAME calories. SAME training. Different protein.

In multiple 30-day studies, the high-protein groups (1.6–2.4 g/kg/day) lost more fat and kept (or gained) more lean mass than the low-protein groups… even in a 40% calorie deficit.

I just dropped a new video breaking down:
• The exact per-day and per-meal protein targets
• How to measure changes without lying to yourself
• A simple 4-meal structure you can copy-paste

Poll time 👇
How close are you right now to 1.6–2.4 g/kg of protein per day?

Check out the FULL VIDEO for more on “High vs Low Protein Tested for 30 Days” https://youtu.be/85h1sJmq-lg & SUBSCRIBE to the channel for more health and fitness insights! youtube.com/@activewave?sub_confirmation=1

1 week ago | [YT] | 0

Active Wave

“Twins got shredded on YouTube” isn’t science.
Those EMS vs Weights twin videos? Fun. Not randomized. No body-comp scans. Zero published data.

The science that does matter:
- RCT (16 wks): WB-EMS ≈ high-intensity lifting for strength & lean mass with ~40 min/wk vs ~80 min/wk.
- Meta-analysis (2021): WB-EMS improves strength, lean mass, function in non-athletes.

My protocol: 8–10 ramp sessions, 48–72h spacing, log impulse + RPE, pair light plyo for jump carryover.

No gimmicks. Receipts only.

Check out my full video on “Can 20 Minutes Beat Hours in the Gym?” 👉 https://youtu.be/ITXvpmyGLx0 & SUBSCRIBE to the channel for more health and fitness insights! youtube.com/@activewave?sub_confirmation=1

#RealDataNoHype #SportsScience #WBEMS #Hypertrophy #JointFriendly

2 weeks ago | [YT] | 0

Active Wave

You don’t need more gym time — you need more stimulus per minute.
Whole-Body EMS delivered similar strength & lean-mass gains to high-intensity lifting… in <½ the time (16-week RCT, Kemmler 2016).

It’s not HIIT. It’s not cardio. It’s a 20-minute, 2×/week neuromuscular session that recruits high-threshold fibers without beating up your joints.

If you want a 1RM trophy, go lift heavy.
If you want to look athletic, feel better, and get your hours back, run the EMS plan from my new video.

Check out my full video on “Can 20 Minutes Beat Hours in the Gym?” https://youtu.be/ITXvpmyGLx0 & SUBSCRIBE to the channel for more health and fitness insights! youtube.com/@activewave?sub_confirmation=1

#EMSTraining #StrengthTraining #TimeEfficiency #EvidenceBasedFitness #DenverFitness #ActiveWave

2 weeks ago | [YT] | 0

Active Wave

EMS vs Weights — who “wins” for your goal?

I just dropped a full breakdown: twin challenges vs RCTs, why EMS can match strength/lean mass in ~½ the time, and when you still need heavy barbell practice.

📺 Watch here: https://youtu.be/ITXvpmyGLx0

2 weeks ago | [YT] | 0

Active Wave

You don’t need another supplement to “fix” sleep. You need dosing and timing.

- Light sets your clock: 1,000–2,000 lux-minutes by 10am; <10–30 lux at night.
- Heat shortens sleep latency: 10-min warm shower 60–90 min pre-bed, then 65°F / 18°C room.
- Glucose helps—earlier: carb-heavier dinner ~4h pre-bed; smaller post-late-workout carbs.

Fence the wreckers: caffeine 8–10h pre-bed cutoff, alcohol ≥4h from bedtime, finish hard training ≥4h pre-bed.

Result: My latency dropped 35 → 8 minutes in one week.

Reply with your Day-7 numbers and I’ll help you dial it in.

Check out my full video on “How To Sleep Better Tonight With 3 Simple Levers” 👉 https://youtu.be/MPMM14ia4nY & SUBSCRIBE to the channel for more health and fitness insights! youtube.com/@activewave?sub_confirmation=1

#sleepbetter #recovery #circadian #strengthtraining #ActiveWave #Denver

3 weeks ago | [YT] | 0

Active Wave

Fresh-only produce is draining your wallet.

Frozen fruits & veg often match—or beat—“fresh” that’s been sitting in your fridge.
Switch to Frozen-First for staples (broccoli, peas, spinach, mixed veg, green beans, cauliflower rice, smoothie berries).

Keep Fresh for texture-critical stuff (salad greens, raw tomatoes, cucumbers, herbs).
Exception: carrots & sweet potatoes → buy fresh (β-carotene + texture). Cook fast with little water; date bags; portion once; FIFO.

Why it matters:
• Less waste → more meals
• Same micronutrients (or better after a few days)
• Lower cost per serving

🎥 Full breakdown + screenshot-ready checklist in my YouTube video.
Watch now & comment “BUNDLE” on YouTube to get all my downloads in one reply.

Check out my full video on “7 Meal Prep Mistakes Killing Your Gains (Fix Your Macros)” 👉 https://youtu.be/l5DJVFP4SYo & SUBSCRIBE to the channel for more health and fitness insights! youtube.com/@activewave?sub_confirmation=1

#mealprep #nutrition #groceryhacks #ActiveWave #frozenfirst

3 weeks ago | [YT] | 0