How Long Does It Take to Build Muscle

Most people work out to get fit and many people equate fitness with muscle gain.

Although we’re all willing to put in the effort to get fit, many of us would at least like an idea of how long we’ll need to work to start seeing results.

In this article, we’ll explain how long it […]

How to Stop Overeating

Do you think that you’re eating too much?

Are you unhappy with the direction your weight is going?

Have you tried eating less but only found yourself binging later?

If so, you’re not alone. I have been there, some of your closest friends and […]

How to Lose Arm Fat

That stubborn arm fat can be a source of frustration for a lot of us. Heck, even for those of us who already have an active lifestyle.

Not only can it be discouraging ... You know, when you see progress elsewhere but your arm fat decides its going to stick around?

It can also impact other parts of your life, like your confidence or what you are comfortable wearing.

The truth is, any form of weight loss is difficult and [...]

10 Easy and Effective Foam Roller Exercises

If you're someone who works out regularly ... I'm sure you understand just how important mobility work can be.

If you don't stay on top of your mobility, things can go south quick. By south, I'm talking about potential injuries, postural imbalances, and much more.

Now, everybody knows that stretching is one of the best ways to stay on top of your mobility practices ... but, not everyone has heard [...]

Best Cable Machine Exercises

The cable section of the gym isn't always the easiest place to navigate. Plus, all the different attachments and exercise variations can make cable workouts ... well, confusing.

However, cable machine exercises are some of the most versatile, safe, and effective! So while they may take a learning curve, they can be a great way to spice things up with your workouts.

Cable machine exercises are like a marriage between free weights and traditional machines. In addition to that though, cable machines [...]

Which Muscle Groups Should You Work Out Together?

An important, but often overlooked part of any exercise routine is resistance training. It’s quite common for people to just focus on cardio without really looking into other forms of exercise.

Now, don't get me wrong ... Aerobic and cardiovascular workouts are among the best ways to care for your heart, lungs, and muscles. But resistance training can help with isolating and strengthening certain muscle groups. This allows you train your body in different ways [...]

The Truth About The Benefits of Fasted Cardio

On paper, it seems like weight loss should be pretty straightforward.

You burn more calories than you consume; so eat less, workout more and as a result you’ll burn fat and lose weight ... right?

Sounds simple enough...

Well, it doesn’t work exactly like this in practice, and things [...]


They don’t call protein the building blocks of life for nothing!

They are found everywhere within the body.

Proteins are made up of amino acids, some of which your body can synthesize and others it can’t.

Of the 20 amino acids your body depends on, it can synthesize 11 on [...]

Glute Exercises For the Gym

So you want to work the glutes? “Hey Siri, play my booty playlist.”

Let’s get to work!

Glutes are one of my favorite muscles to train because let’s face it, they are the definition of form and function. Not only do they fill out a pair of jeans nicely, but they keep you upright by supporting good posture.

Your glute gains can really pay off in more ways [...]

What Are The Best Vitamins For Working Out?

We all know that vitamins are good for our overall health and well-being. That’s just something that was constantly preached to all of us growing up.

Your body literally needs vitamins and minerals to function at its peak. Plus, vitamins and minerals help with just about anything you can [...]

What is Cortisol and How Do You Regulate It?

The human body has a ton of different hormones which are responsible for all sorts of different bodily processes.

One of the most popular of these hormones is cortisol. But why is that? Well, cortisol has a huge impact on your health and fitness goals.

Have you ever heard of the fight or flight response? Yeah, that's [...]

The 10 Best Chest Exercises For Men

Every Monday is international chest day at the gym, right? If you’ve been going to the gym for a while, you probably know exactly what I’m talking about.

Fitting in a solid workout at the gym on Mondays can be ... tough. Every bench, pec machine, and piece of chest equipment is usually taken, with even more people waiting to use it next.

Now, I know ... that may be a little dramatic, but it is funny to see how many people LOVE to work out their chest ... especially on Mondays.

But hey, I totally get it. The chest is a very noticeable muscle group on your upper body ... one that men tend to put quite a bit of emphasis [...]

Does Eating Highly Processed Foods Set You Up to Gain Weight?

Does eating a diet high in processed foods really matter in terms of health, weight loss, and so forth? Sure, they aren’t as nutritious, lack fiber, and have other less than favorable outcomes, but they taste so good! Plus, many people are busy and like foods that are quick and easy. Does eating more of highly processed foods actually impact weight gain or weight loss?

A study completed by researchers who worked for the National Institutes of Health examined the question, “Does Eating a Diet High in Processed [...]

How Low Should You Go? When Cutting Calories Begins to Backfire…

We all work with clients and people in achieving their goals on the path to becoming a better version of themselves. For many people, this means helping them achieve weight loss. But simply losing weight or in another words watching the number on the scale when we step on it get lower and lower is not what we are ultimately after. We need to educate and help people lose fat. The greater the proportion of fat that someone loses, the higher the quality of weight loss. Alternatively, the higher the proportion of lost weight that is lean tissue or fat-free mass, which is predominantly skeletal muscle tissue, the lower [...]

The Top 15 Exercises for Your Butt

If you're looking for some amazing exercises and tips on how to really grow and strengthen your butt ... look no further!

Now, exercising your butt isn't just for aesthetic reasons ... even though I know that's what my ladies are after. Your butt is an important muscle[...]

The Best Cable Machine Shoulder Workouts

Have you ever considered how big of a role your shoulders play in your daily movement, functional strength, and even appearance?

Your shoulders are involved in just about any upper body movement you perform. On top of that, having big, broad shoulders is a very desirable look. Plus, I know plenty of guys who would love to fill out their sleeves a little more.

Newsflash guys ... this is a great way to do it. Training your shoulders is also a great way to help build strength in your [...]

How To Lose Body Fat
If you or someone you know is struggling with their weight loss journey, here are 14 things people can do to lose body fat and weight.
How to Reach Your New Year Goals

As you’re heading into the new year, you’re probably looking to form some good habits and lose some bad ones. It can be hard to make a New Year’s resolution and stick to it on your own, especially when it comes to health and fitness.

If you want to start the year off on the right foot, you may need some accountability.

I don't know about you, but when I need help creating momentum with new healthy habits and routines ... a simple plan and [...]

How to Increase Your Vertical Jump

Want to improve your dunk or be able to dunk?

Want to dominate the high jump?

Heck, maybe you're just sick of having to get a step stool to reach the top shelves like me.

Whatever your reason may be, increasing your vertical jump is well worth the effort. Obviously, you'll be able to jump higher ... but vertical [...]

The Best Cable Machine Chest Workouts

There are tons of ways to get a good chest workout in the gym ... and no, they don't all involve free weights. Even though heavy barbell movements and variations of the bench press are the most popular ... it doesn't mean they are necessary.

Don’t get me wrong, free weights can really help transform your physique and increase your strength a ton. I'm just saying you [...]

Improving Grip Strength: What Can Help?

What does carrying your groceries, steering your car, and brushing your teeth all have in common? They require some grip strength.

Think about it... When you're carrying groceries, your hand is wrapped tightly around the handles of the bag to prevent yourself from dropping them.

When you're steering your car, your hands are gripped firmly on [...]