The Best Recovery Workout for a Low Readiness Day
If green means go… does a red or yellow recovery mean training is off the table? By Kosta Telegadas, Coya Performance Coach We’ve all been there. You wake up on a Monday with every intention of kicking your week off with a solid workout. Maybe you’re starting a new training block, or you’re just really […]
You’re Always Training Your Attention
Part two of a two-part series written by Kaelene Curry, Coya’s VP of Coaching Development and Mental Performance Picture this – it’s Friday night, and after a long day (a long week, to be honest), you finally sink down onto the couch in your living room in what feels like a full-body exhale. You’ve been […]
Habit Focus: Resonance Breathing
If any mention of breathwork conjures up the image of a wellness influencer in the lotus position with a serene expression plastered across their face, stick with us for a second. This habit is backed by decades of cardiovascular research, not just current trends: 10 minutes a day of resonance breathing, at a slow 5-second […]
What if the Point of Meditation Wasn’t Actually to Feel Calm?
Meditation is absolutely for everyone (yes, even you). By Kaelene Curry, VP of Coaching Development and Director of Mental Performance at Coya Meditation has been practiced for over 5,000 years, by individuals (and entire cultures and communities) all over the world. Many recognize the practice as the heartbeat of their nervous system regulation; it keeps […]
Protein Before Coffee? The Science Behind It.
I’m going to hold your hand when I say this… your first cup of coffee may feel like a religious experience each I’m going to hold your hand when I say this: your first cup of coffee may feel like a religious experience each morning, but it is not an adequate breakfast. This isn’t a […]
A Two-Minute Morning Journal Ritual
We’re looking at a small but powerful mindset performance habit: a two-minute morning ritual that costs nothing, requires no new gear, and sets the tone for everything that follows. Then get right into the habit breakdown. Let’s dive in. The Habit: Most of us start each day on our back foot – grabbing our phone […]
Rethink Your Stand-to-Sit Ratio
We’re looking at one of the simplest and most overlooked performance levers available to you — a shift in your daily stand-to-sit ratio that requires no new gear, no extra time, and no disruption to your schedule. Plus, a member whose story is a reminder that real change rarely happens in isolation — and sometimes, the person […]
Do You Drink Water Before Caffeine? You Should! Here’s Why:
Most of us know that what we do in the morning sets the tone for the day — but we tend to focus more on the big things: the workout, the cold plunge, the meditation. However, in this post, we’re looking at something smaller. A single reorder of your morning routine that takes no extra […]
The Coya Method: Built on the Field. Designed for Real Life.
At this moment in time, we have more access to information and data than ever before. In this era of tech-enabled wellness and longevity, metrics and readiness scores have formed a new lens through which we continuously monitor our health. We are plugged in, in every sense of the word – and in many ways, […]
Reclaim Your Mornings With This Habit
What you do in the first 30 minutes of your day sets the tone for everything that follows. This month’s habit is one that seems small but is anything but: Avoid technology for the first 30 minutes after waking. No phones. No emails. No doomscrolling. Just you and your morning. Why it matters:The first moments of your day […]