Articles

Most of us love cake. I know I definitely do! What I don't love is all the sugar, fat, and calories that come in cake.

That's why I'm a huge fan of protein powder mug cakes! You can take your favorite flavor of protein, a few other ingredients, and have your own high-protein cake in minutes.

One of my absolute favorite mug cake recipes right now is cookies and cream. It really hits the spot when you are in need of something sweet!

Also, you can experiment with slight [...]

I am sure that you have heard at least one negative thing about carbs. I know I have.

“Carbs make you fat.”

“If you want to lose weight, you have to cut carbs.”

False and false. Even though carbs are often framed as the enemy, that is NOT the truth.

While there are high-carb foods that aren’t good for you, there are [...]

Looking for a high-protein recipe for the family or meal prep? This breakfast casserole has been a staple of mine for quite some time now.

You'll get 25g of protein per serving and can store it in the fridge for breakfast all week long! Plus, it's a super easy recipe to master, and easy to make in just 40 minutes tops!

You can also switch out the veggies, cheese, and meat you use any time you want for some variety.

Give it a try and let me know [...]

Multivitamins are one of those things that we all hear we should be taking, but often forget about.

Growing up, I did a very poor job of giving my body the vitamins and minerals it needed. But, as I became more and more interested in my health and nutrition ... I quickly found out that these vitamins and minerals are essential.

When I say essential, I mean it too! Multivitamins are supplements that contain a wide variety of vitamins and minerals that your body needs to function at its best. As soon as I became consistent with taking my multivitamin, I noticed a big difference.

In fact, If I forget to take my multivitamin for the day, I can [...]

This question gets posed quite a bit as it is commonly discussed and thought that you can’t gain muscle and lose fat at the same time.

Much of this thought likely comes from the bodybuilding world where these individuals would go through a “bulk” phase where they trained with high volumes and ramped up their calorie intake to help lay down as much mass (both muscle and fat) as possible. Depending on the bodybuilder and their preferences, a healthy dose of pharmaceutical assistance was likely provided as well.

You can also see this mindset come to life with certain types of athletes or sports where more size may be beneficial for performance [...]

Nothing is quite as irresistible as a fresh chocolate chip cookie. I'd say it's the staple American dessert.

The obvious issue is, if you're working towards accomplishing a specific health or fitness goal ... cookies are a terrible choice when it comes to your nutrition.

Now, I'm not saying that a little treat every now and then is going to complete derail your healthy eating efforts or goals. But you definitely [...]

Most people know that water is extremely important to their health. I’d be willing to bet they also know that hydration is crucial when exercising too. Your body is, after all, about 60% water (1).

Drinking water around your workouts can help regulate body temperature, deliver nutrients and oxygen to your cells, and supports waste removal. Plus, if you’re working out in the heat, it might just save you from passing out!

But too often, people forget about the valuable role hydration plays in recovery.

So let’s dive into the benefits of hydration and how it affects [...]

If you go to the gym regularly, you’ve definitely seen protein powder before. Heck, you may even use one right now.

After all, protein powders can be great for post-workout recovery and increasing overall protein intake. But, with as many different types of protein that are out there, it can be hard to know which to take. On top of that, not all protein powders are created equal.

The truth is, some protein powders can be more helpful than others. Plus, some protein powders can be more ideal for specific use cases.

That’s definitely the case for the two types of proteins I’m going to talk about today: Whey Protein and Casein. Believe it or not, both [...]

If you’re trying to build muscle, you’ve come to the right place! There are a lot of strategies and tools that can help, one of those being mass gainers.

But, what exactly are mass gainers, and are they worth it? The simple answer is, it depends.

Let's take a deep dive into mass gainers so you know whether they'll be a good tool to help you reach your goals or not.

We’ll start by answering the question [...]

We all hear about 1,000 different things that can help when it comes to our health and fitness goals. For this reason, it can be really hard to know what's out there that can help the most.

Whether you're trying to gain muscle, lose weight, or even improve your quality of life ... Using the right tools can play a big role in helping you reach your goal. What's even more important is making sure your body is getting the right nutrients.

Now, while all nutrients can be important ... I would argue that for any fitness-specific goal, protein is the most important. This can even be [...]

Growing up, I was always going to the cupboard and grabbing the easiest snacks. For me, it was chips, sugary cereals, and lots of cookies! I couldn’t stop eating those darn things.

Now as an adult, I still get a lot of these same cravings, but I’ve learned to deal with them so that I can stay on track with my fitness goals. Because when you’re dieting, all sorts of cravings can kick in! What do you crave? Is it something sweet, salty, or maybe you’re looking for something crunchy?

The good news is, you don’t have to cut out all the foods you like to reach your goals. You just need to find healthier alternatives.

This will be different for every person of course, but today [...]

There are a lot of runners out there with the drive to be the best.

They train hard, they compete, and they take their hydration very seriously.

That's why electrolyte & hydration supplements are so common among runners.

To be fair, they are very important ... but they aren’t the only supplements runners need to perform at their best.

Where many runners go wrong [...]

Protein is a hot topic today, and for good reason. As health & fitness become bigger priorities in our lives, protein naturally gets talked about more and more.

Protein is important for the repair and growth of muscle tissue, but it goes so much deeper than that! Almost everything in your body is made from different types of proteins. [...]

If you want to build muscle in your shoulders, you’ve come to the right place. Today, we’re talking about one of the best shoulder exercises there is: The Arnold Press.

The Arnold press is a great exercise that was named after and made popular by the most iconic bodybuilder ever. If you didn’t already guess who it is, it's Arnold Schwarzenegger.

Back in his bodybuilding days, Arnold was determined to be the best. He did what he needed to do in order to get the upper hand on his opponents. One way he did this was by inventing his own exercise that nobody else knew.

It also happened to be one of the most effective exercises to [...]

Looking to completely transform your body?

Well, you aren’t alone. Pretty much everyone nowadays is, and it’s not a bad thing. Being lean is a sign of good health, and is a common goal amongst mostly everyone.

That’s one reason why cutting diets are so popular.

But, what exactly is a cutting diet? Also, how can a cutting [...]

Variety in your workout routine can always be a good thing. Plus, it can be nice to switch things up and get out of the same old routine.

No matter what your goal is, changing up your training routine every 1-2 months can be beneficial to keep you progressing.

On top of that, doing the same exercises over and over again can get pretty boring. Let’s use your leg workouts as an example.

For the most part, most leg days include exercises like squats, lunges, and even deadlifts. However, there are many more exercises [...]

When it comes to sports supplements, two that you'll often hear about are BCAAs and creatine. There's plenty of research on them, and they can both help you reach your goals.

It’s no wonder why so many people are looking into them. Both BCAAs and creatine can be helpful for building muscle, improving performance, and more.

But what makes each one worthwhile, and which is better? That’s exactly what we’ll talk about today.

The truth is ... the answer may be quite [...]

I don’t know a single person who doesn’t want sculpted, well-defined shoulders. After all, it is a very appealing look.

As you probably already know, there are a lot of exercises that can help build your shoulder muscles.

However, one of my personal favorites is front dumbbell raises. They target your front deltoids and can be great for shaping your shoulders.

It's also a popular exercise amongst most weightlifters and even [...]

As humans, we're always looking for a new or better way to gain a slight edge and improve. When it comes to making sure you get the best workout, it’s no different.

In fact, pre-workouts were invented in 1982 for this reason: to take our workout performance to the next level. While it depends on which one you take, pre-workouts can help quite a bit!

Now, pre-workouts today are much more effective than they once were. Even so, to take it to the next level, people have found ways to make them feel the effects faster and stronger.

By this I mean many people have opted-in to taking their pre-workout on an empty stomach. This leaves many people wondering [...]

Doing the same old barbell back squats over and over again can get boring. Plus, if follow the same workout routine week after week and become stagnant … so can your progress!

If this is you, I have a solution for you. If you just want to switch things up on your leg days, I have a solution for you too. What’s the solution you ask? Landmine squats!

Not only will landmine squats challenge your strength, but they will also train your coordination and stability.

Landmine squats are a great exercise for anyone looking to build [...]

At some point, every one of us feels the need to switch up our workout routine. If you’re anything like me, I tend to get bored of the same workouts pretty quickly.

I actually change up my program every 1-2 months just to keep myself engaged.

This is especially true when it comes to my chest workouts. Do you feel the same way?

When it comes to chest exercises … we all know the typical bench press, dips, chest presses, and flys. Outside of that though, it [...]