Articles

Building muscle is simple, but I wouldn’t call it easy. Trust me, I’ve been focused on building muscle for the majority of my life.

I spent years searching textbooks and the internet learning as much as I could store in my head. I'd ask my college professors questions and would experiment with my own training to see what worked.

It took me a while to understand how important it is to eat the right way. Believe it or not, it’s not only about how effective your workouts are. If you're looking to build muscle, you’ve come to the right place.

I’m going to teach you exactly what you need to know [...]

Training the glutes isn't just for those who are looking to turn heads in their favorite pair of pants. A well-rounded backside is a characteristic of a strong, functional human.

The glutes are responsible for keeping us upright and stabilizing the pelvis and lower leg. The glutes also play a major role in walking, running, jumping, and many other athletic movements.

Whether you’re trying to build that bubble butt, be the strongest in the gym, or simply move better … you gotta grow those glutes!

Let’s take a look at the anatomy of the glutes, a few of the best glute [...]

Cheesecake is one of my absolute favorite desserts. I'm sure a lot of you can say the same too.

But, when you have health and fitness goals ... Cheesecake doesn't come around often. Or at least, it shouldn't come around often!

That's why I knew I needed to make a high-protein recipe to keep my cheesecake cravings in check. The result was a recipe that I know you'll love too.

Give this high-protein blueberry cheesecake [...]

When it comes to getting the best pre-workout, you need the best ingredients. If you’re looking to get the best pump, you should definitely look into getting one with citrulline in it.

I mean, it’s a great ingredient that works well when it comes to giving you the muscle pump you’re looking for!

However, there is more than one form of citrulline out there, and not every company uses the same form. So which citrulline is the best?

That’s what I’m here to help you [...]

The supplement market has continued to grow over the last several years and for good reason. Health and fitness have become a priority in most people’s lives.

I will say, there are some supplements out there that claim to do it all without any real benefits to speak of. There are also others that have a bunch of evidence showcasing their effectiveness.

One of the latter supplements is creatine. Creatine is an extremely popular supplement, and it’s no surprise why. It has been shown time and time again to boost performance in those who use it regularly.

On top of that, there are quite a few different forms of creatine [...]

There are a bunch of reasons why someone may want to add shoulder workouts into their exercise routine. They may want to look a certain way … They may want to perform better in sports … Or they may even be trying to get stronger.

No matter what the reason is, building strength in your shoulders can be super beneficial.

When I first started on my health and wellness journey, one of the toughest things to navigate was deciding which exercises to do. This was especially true during my shoulder workouts.

I would actually decide what workouts to do based [...]

When you think of training, what do you think of? Some of us think about strength training. Some of us think about training for a marathon. Some of us may even think about training for sports or other cardio activities.

But … how many of us think about mobility training? The truth is, probably not enough of us.

Mobility exercises are a great way to improve your range of motion all around. Plus, mobility training may also have the potential to increase the quality of your life!

Now, many people think that flexibility and mobility are the same [...]

Do you ever get tired in the middle of a workout? Or maybe you have days when the weights feel heavier or the workout seems harder for no reason? I know I sure have!

Nothing feels worse than picking up a weight that you’re used to warming up with and it feels heavy! At the same time, there’s nothing fun about running out of gas much earlier than you normally do during a workout.

Almost every time this happens to me, it's because I haven’t eaten or I haven’t eaten enough.

This is why so many athletes make sure they have a pre-workout [...]

Vitamins and minerals play key roles in your body. Really, we can’t live without them!

Vitamins and minerals work together in order to help support your body in a number of ways. This is everything from your immune system to your metabolism, energy, and so much more.

However, some vitamins and minerals can be hard to come by. Because of this, deficiencies can be quite common. The World Health Organization (WHO) reported that more than 2 billion people are deficient in some form of micronutrients (1).

Among these vitamins, vitamin D is one of the most commonly deficient. I was shocked to find out that even I had a vitamin D [...]

If you walk into any commercial gym during busy hours, I can almost guarantee you one thing. At least a handful of people will be doing arm workouts.

It’s a very popular muscle group to focus on, and arguably the most common one too…

But why is that?

Well, the first muscle group many people notice when they see you are your arm muscles. If you want to get noticed by your peers then it isn’t a bad [...]

Have you heard someone say something like this before: “You shouldn’t eat before you sleep, it’s not good for you.” Or maybe you’ve heard, “If you eat after 7 PM, you will gain weight.”

The good news is that both are these statements are false! Shocking, right? We hear so many misconceptions when it comes to nutrition and bedtime.

The truth is, your body does a lot of things while you’re asleep. It doesn’t just shut off like your phone does. As you may guess, all these body processes, while you’re asleep, require calories. That means you burn calories while you’re sleeping.

So you can definitely eat right before bed, as long as it fits [...]

“Cutting” is a word you’ll hear about often when it comes to health and fitness. But, what exactly does “cutting” mean, and what is it referring to?

Well, cutting actually just means losing weight or body fat. Losing weight is the end goal for a lot of people. Or at least, that’s what it is when most people get started with their health and fitness journey.

Chances are, you’ve probably been in a “cutting” phase at some point. Most of us have been.

If you’re looking to cut, you should be adhering to a cutting diet. This is [...]

Omega-3 fatty acids, commonly referred to as Fish Oils, have been talked about more and more frequently over the last two decades … and have earned a lot of respect due to their vast benefits.

But, even though Fish Oil is a household term at this point… most people have no idea what omega-3 fatty acids […]

If you’re anything like me, squats are one of your favorite exercises. When I first got into fitness, I used to do them religiously.

As a beginner, I quickly became obsessed with seeing how much weight I could squat over time. I would see all of these people in the gym loading up plate after plate.

For this reason though, the back squat can also be quite intimidating.

But, what if I told you that you could get the benefits of a squat without a barbell and super heavy weight? That’s why I fell in love with [...]

Everyone loves tacos but sometimes we can get bored with the same old same beef or chicken taco.

This recipe is a perfect twist on tacos and a great addition to your healthy recipe lineup.

Flaky, white fish paired with crunchy coleslaw and a macro friendly sauce? Count me in! Each bite is full of flavor, color, and essential nutrients.

You can pan fry or grill the fish - whichever method you prefer. Serve with a lime and some pico de Gallo for [...]

If you want to build a great physique, it would be impossible to do it without having a great back. The muscles in the back are some of the largest muscles we have in the body, and they’re super important.

They play a big role in protecting your spine and can help you lift heavier weights too. But, what are some of the best exercises to train your back?

Well, you have several different options when it comes to training your back. You can even use a variety of equipment, like free weights, machines, and bands.

Of these different pieces of equipment, my favorite to use for [...]

Exercising regularly can be very beneficial for your overall health and wellness.

From lowering stress to helping prevent heart obesity, it’s hard to argue against the benefits of exercise.

But as beneficial as exercise is, it can still be tough to decide how often we should be working out.

So … how many days a week should you be working out?

My mom always used to say, “No watching TV until you finish your vegetables!” While I didn’t understand it at the time, she really did have my best interests, specifically my health, in mind.

That’s because kale, spinach, broccoli, and other green vegetables can offer a lot for your health.

Now, I think she actually pushed me away from vegetables in the short term. I probably didn’t eat a single vegetable in college! However, I’ve come to realize just how important they are!

Each and every one of us knows that we should eat [...]

How many times have you heard that the more you train, the better your results will be?

I don’t know about you guys, but when I started working out, I thought that training twice a day was going to get me jacked. I really had no concept of what it took to see results!

I thought that being in the gym 10 times per week was the only way to get myself to where I wanted to go. Little did I know, that couldn’t be further from the truth.

In fact, rest is essential for seeing the results you’re looking for in the gym. If you’re struggling to figure out how often you should lift weights, you came to the right place.

Bloating is a pretty uncomfortable feeling, and I don’t know anyone who likes it. If you're unfamiliar, bloating is a feeling of excess fullness or swelling of your belly. When it happens, it is no fun at all.

You may feel bloated due to a variety of different reasons…

• Indigestion
• Food intolerance
• Constipation
• A menstrual cycle

…or you could feel bloated from overeating.

There is a reason why flexing your biceps is a common symbol used to showcase your strength.

The biceps, although small, are some of the most noticeable muscles by those around you. Having big, defined biceps can be a head-turner for sure!

The best part is that these muscles aren’t just there for show. They serve a purpose, and we use them often without realizing it.

If you’ve ever taken the trash out or carried a load of laundry, which I’m sure you have ... you know exactly what I mean. That's right, you used [...]