The 3-Day Workout Splits: A Guide For All Fitness Levels

A lot of people think that the only way to do "better" is to do more. More reps, more set, more time in the gym ... you name it.

Well, that's not always the case, especially in the gym. Rest is actually one of the most important factors in any workout program. In fact, you may be able to earn even better results by backing off on the volume and prioritizing rest!

This is why a 3-day workout split can be an extremely effective way to train. A 3-day workout split can help maximize your intensity and your rest at the same time.

This can save you time, free up your schedule, and may [...]

Spinach Feta & Egg White Wrap

If you like stopping by Starbucks or your favorite breakfast spot for a breakfast wrap in the morning ... you'll love this recipe! I cook it up from time to time when I need something healthy, fresh, and high-protein.

If you're in need of good low-calorie options for breakfast, this wrap is a solid choice as well. You'll get the fresh taste of spinach, feta cheese, sun dried tomatoes, and egg whites all in one! Give it a try and let [...]

Zucchini Salmon Cakes

I don’t know about you, but sometimes I need to switch up my protein sources. I can't always cook just chicken or beef!

This recipe combines omega-3 rich salmon with zucchini to make delicious zucchini salmon cakes.

These cakes can be served on top of a bed of greens, rice or even a bun to make a salmon burger. We even included a macro friendly yogurt sauce as the perfect complement to this dish!

I know you will love this recipe and I can’t wait for [...]

How Long Should You Rest Between Sets?

So you have your workout program and you’ve made it to the gym. You warmed up, made it over to the squat rack, and you're ready to go. When the first set is complete, you start to wonder ... how long should you rest between sets?

I've been there too. I knew exactly what my exercises were going to be and what order I planned to do them in. But, what I didn’t know was how long I should rest between sets.

30 seconds? A minute? 2 minutes? Is it better to rush into the next set? Or ... is it better to have a quick dance party, scroll through my social [...]

Leg Press Foot Placement Variations

When it comes to strengthening the legs, there aren’t many exercises better than the leg press. It’s a phenomenal exercise for loading up the heavy weight on your lower body.

It also does this without putting as much pressure on your back like squats or deadlifts would.

Don’t get me wrong .... Those are great exercises too. However, taking pressure off of your low back is a major benefit of the leg press.

This is especially true for anyone that deals with back [...]

The Best Back Exercises

Do you know how important it is to have a strong back? It's super important!

That's because your back has major muscle groups that are involved in almost any kind of movement. This is especially true for physical activities like sports and exercise.

Your back muscles provide support for your spine and upper body. At the same time, your back works hand in hand with your lower body in many ways.

Don't believe me? Try squatting down to pick something up off the [...]

Types of Creatine: Which Is The Best?

So you want to learn more about creatine, huh? Well you’ve come to the right place.

Believe it or not, creatine has quite the history. The first time I had heard of creatine was on my middle school football field. In middle school, some kids hit puberty before others.

The ones who did were significantly bigger and stronger than the rest of us. Since we had no understanding of puberty or creatine ... we used to think [...]

10 Effective Exercises For Better Arm Workouts

When many people think about someone with big, strong muscles ... they’re thinking about arm muscles.

We’re probably programmed to think that way because we use our arms for virtually everything. 

But also, many clothes and styles we wear expose our arms or are even designed to accentuate our arms.

If you’re looking to develop stronger and more defined arm muscles … tone up and add some [...]

Is There A Best Time to Work Out?

Let's say you're starting a new fitness routine. You plan, build a schedule, and make sure you're all set up for success ... but wait, there's one big hang up. You wonder: "When is the best time to work out?"

Should you wake up early to work out, or go to the gym at the end of your day? Which one is best?

Well, it depends. There are a lot of factors to look at when it comes to determining what time is "best" for your workouts.

Plus, for many people, the hardest part is finding the [...]

Ham and Cheese Tailgate Sandwiches

Whether you need some finger food for the big game or snacks for a cocktail party, these sandwiches are where it's at.

With 30 grams of protein per serving, and only 398 calories ... you really can't go wrong. Now, these ham and cheese sandwiches probably aren't the best thing to make for meal prep, but they are certainly better than just about any other appetizer you'll find on game day.

So, next tailgate, ditch the fried foods and chips ... say hello to a [...]

High-Protein Cookie Dough Recipe

If you're being honest, I'm sure you've snacked on some raw cookie dough before. I think we all have at some point in time. Or even if you haven't, You've at least had some sort of cookie dough flavored ice cream or dessert.

Consider me guilty as charged! I love cookie dough anything. That's also why I felt the need to come up with my own healthy version of cookie dough. Why not?

After plenty of trial and error, I've finally come to my favorite recipe, and wanted to share it with you! Give this easy-to-make and high-protein [...]

How Long Does it Take to Lose Muscle?

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 [...]

Working Out Twice a Day: Should You Do It?

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 [...]

Unstuffed Pepper Casserole

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 [...]

Chicken Burrito Bowl

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 [...]

How to Do Spider Curls Properly

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 [...]

Body Recomposition: How to Lose Weight and Gain Muscle

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 [...]

The Best Leg Strengthening Exercises

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 [...]

Are You Drinking Enough Water?

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 […]

Macro-Friendly Buffalo Chicken Pizza

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 [...]

Breakfast Enchilada Recipe

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 [...]