Blog
Notes on training, nutrition, and what it takes to build a coach that actually pays attention. Written by the people building Senvera — no ghostwriters, no listicles.
Nutrition
How much protein do I need?
The honest version: the number is simple, the sticking to it is not. What the
guidance actually says, why the RDA is the wrong number for someone lifting, and what the target
looks like on a plate.
Recovery
Should I train today?
What HRV and resting heart rate actually tell you. There is no good HRV
number — only your number, against your own recent nights. How many nights that takes,
why a new device quietly breaks the comparison, and how to read the two signals together.
Body composition
Progress photos vs the scale
Which one is telling the truth? Why the two disagree, the six controls that
make a pair of photos actually comparable, how often to take them — and why a body-fat
percentage read off a photograph is a guess, not a measurement.
Training
Can your Apple Watch count your reps?
It felt every rep you have ever done. What the wrist can really see, which lifts
it misses, and why how fast your reps moved tells you more than how many there were.
The smallest home gym that actually builds muscle
Three pieces cover every movement pattern a plan needs. What each piece of
equipment is actually for, the one thing to buy if you only buy one, what almost everyone buys
and never uses — and the six free ways to keep progressing once you run out of weight.