Articles

Let’s say you workout on a regular basis and have a good amount of muscle, but you are about to take an extended vacation. Can you lose any muscle during the couple of weeks that you will be gone?

This is a very common question that even I’ve asked myself a time or two throughout the years. When you work hard for something, you definitely don’t want to lose it for no reason.

Muscle loss is a common concern for many gym goers [...]

If you work out regularly, you are already familiar with many of the benefits that come with exercise.

But have you considered the impact that going to the gym twice a day can have on your overall health?

If you played sports growing up ... I'm sure the term "two-a-day" might trigger some mixed emotions for you. Personally, it takes me back [...]

If you are looking for a well rounded meal to cook up for the whole family, don't worry ... I've got you covered. You can even make it for yourself as an awesome alternative to your normal meal prep.

This unstuffed pepper casserole has been one of my go-to recipes lately. I have a feeling you'll know exactly why after your first bite too!

Give it a try and tell me [...]

Admit it ... You love indulging on a tasty burrito bowl every now and then. Well, who said it had to be every now and then? With this chicken burrito bowl recipe, you can crush your goals health and fitness goals while also enjoying your favorite dish whenever you like.

I am a huge fan myself, and this recipe will surely be one you save and whip up time and time again.

Plus, you get 42 grams of protein in every bowl! So, if you're struggling [...]

The first time I heard about this exercise, I was confused.

Then, once I found out what these actually were, I realized why people were talking about them. It’s a phenomenal exercise to target and isolate the biceps, if you do it correctly.

Now, if you’re not sure how to do them just yet ... don't worry. That’s what I’m here for; to teach you.

Not only will I teach you that, but I’ll also cover some common mistakes people make when [...]

Can you lose body fat and gain muscle mass at the same time? Sounds too good to be true, right? Well ... that's what a body recomposition is! A body recomposition is the process of losing body fat and gaining muscle.

With the right training and nutrition, recomposition is possible!

Bonus: it's not only about looking good. Your quality of life improves too. Maintaining healthy body fat levels reduces your risk for weight related diseases.

In this blog, I will dive into the basics of body recomposition [...]

This is probably not what you want to hear but … you have to stop skipping leg day! Tough to hear, right?

Sometimes the truth hurts, and so does leg day!

I think the reason why most people neglect leg training is because they don't feel like the juice is worth the squeeze.

I'm here to tell you, they are wrong! Yes, leg days [...]

Water is important. We all know that.

What you might not know though is the actual reason WHY water is important for your health and your results and what are the consequences of not drinking enough water.

The reality is… if you’re not […]

If you're dieting ... pizza can be amongst one of the worst things for you. Between the dough, cheese, sauce, and toppings, we're talking about quite a bit of calories from fat and carbs.

But nobody said you can't make a homemade pizza that can fit your diet and help you reach your goals! If you like buffalo chicken as much as I do ... this is your recipe.

I just put together a macro-friendly buffalo chicken pizza that has an incredible 46 grams of protein per serving! I've personally never seen anything better.

All you really need is some greek yogurt, chicken [...]

Need a quick and healthy breakfast you can prep for an entire week? Look no further than these delicious breakfast enchiladas!

This recipe has a lot of protein, and sits right above 500 calories for one serving. Plus, you'll get all your favorite breakfast flavors in one: eggs, bacon, cheese ... What more could you ask for?

If you're looking to switch up this recipe, it's pretty simple too.

To decrease the fat content, try swapping the sausage for some browned, lean ground turkey! You can also ditch the cheese [...]

Who doesn't love a delicious, breaded chicken sandwich? I don't know about you, but I'd have one every day if I could.

Obviously breaded chicken sandwiches are surely not the healthiest. I think it's fair to see that about fried food in general too.

So instead of waiting for a cheat day to indulge on one of my favorite meals ... I decided to make a macro-friendly version that I know you'll love too!

Don't worry ... It's not deep fried or breaded. This recipe [...]

Do you know how many calories you burn from walking? If not, no worries ... you are not alone. Many don’t realize how a walk a day can benefit you. In this article, we’ll answer this question and we’ll talk about the benefits of walking [...]

When I ask someone what their fitness goals are, I often hear the response ... "I just want abs!"

Well, if some six-pack abs and a strong core are what you're after ... I've got good news for you: You're in the right place!

Building a strong core and abs has so many benefits beyond just looking good! It's critical to have a strong core ... after all, it's literally the center [...]

It doesn’t have to be January 1st to improve the quality of your life. Every year, January 1st is the time when the topic of conversation is about a “New Year, New You,” or “Make this the year you reach your goals.”

Unfortunately, this is the time of year where most people actually feel empowered and enthusiastic about making positive changes in their life and go after their fitness goals.

When in reality we all can make a positive change in our lives anytime we want … like right now!

If you want to transform into a “new” version of yourself and reach your fitness goals, by losing 40 … 60 … 100 or more pounds… now is as good [...]

"Should I stretch before or after a workout?" This is an age old question, and for a while it was highly debated.

Fitness experts used to argue whether you should stretch before or after a workout. But it didn't stop there either. They also used to argue about which type of stretching was best.

That’s not so much the case anymore.

Stretching has been studied quite a bit at this [...]

Have you taken the time lately to look at yourself in the mirror and evaluate what you see? Do you love what you see ... or are there things you'd like to change?

If you’re like me, and I assume most people feel this way too, you probably don’t like some things about the way you look. Maybe what you really don’t like is how you feel every day ... that's common too.

Well, here's the good news ... you have the power to change that.

No matter how far away you are from where you [...]

If there is one muscle group that gets less praise than it deserves, it’s the deltoids. Commonly referred to as “the delts” ... these are shoulder muscles that can help you look great, while also making your life much easier.

For some reason though, the shoulders seem to get overlooked a lot ... and I couldn’t tell you why, because the deltoids are involved in all kinds of movements.

Honestly, a little shoulder development can [...]

Working up a sweat at the gym can be a pretty satisfying sign that you’re giving your body a proper workout.

…But does sweat really mean that you’re burning off that stubborn fat?

The truth is, no. Sweating doesn't mean you're burning fat.

In fact, people can sweat for a bunch of different reasons. Some people even produce a lot more sweat, while others [...]

Did you know there are roughly 600 muscles in your body? I know that seems like a lot ... and that's because it is a lot! It makes you wonder, how can you ever workout all these muscles?

Well, this is why having a balanced and planned approach is a major key.

Most of the muscles in your body are found in groups. That means they are all together to make up a certain area/part of the body when it comes to the muscular system.

For example, think about your upper arm. It's made up of the bicep and tricep, right? Well your "Bi"ceps each have 2 muscles and [...]

One of the most sought after body features among many men and women is a well defined core. I mean, who doesn’t want a nice six pack?

I think that's everyone's goal for the most part ... and when it comes to building a stronger and more well-defined core ... you have to train it like you do any other muscle.

It takes hard work, and it won’t happen overnight. Although, trust me when I say, it is definitely worth the effort! There are so many advantages to having a [...]

Squats are one of the most effective and functional movements you can do to improve your fitness. Heck, you can even get a massive benefit for your everyday life too.

Whether it's squatting down to pick up a box, or just getting up from the couch, we squat all the time.

It makes you think ... Wow, squats are pretty important! They are ... and that's exactly what I wanted to talk about today.

If you need help with your squats ... You came to the [...]