Full Body Barbell Workout

There’s a reason barbell training is so popular these days. The barbell is a one-stop-shop for building muscle, boosting strength, and increasing athleticism.

It certainly won’t hurt your weight loss efforts either. In fact, you burn a ton of calories working out with barbells. So really, it’s only going to help in that regard.

You may wonder, “How can a barbell workout plan contribute to so many aspects of fitness?”

The truth is, it’s the versatility of the barbell that makes it so [...]

Shoulder Press: The Muscles Worked and Variations

Everybody wants a pair of strong and healthy shoulders! They are the cherry on top of the sundae when it comes to your physique.

For the guys, It can really help with filling out your shirts. For the gals, having strong shoulders can make your waist look far smaller in comparison.

So, it makes sense why you're looking for an exercise to strengthen your shoulders.

I know when I first started, I would mimic what I saw in the [...]

Is Whey Protein Dairy and Lactose-Free?

Whey protein is all the hype these days, and for good reason. There are a lot of benefits to whey protein, and it can be super helpful if you're looking to lose weight or build muscle.

Still, if you've never had a whey protein before, it’s understandable if you are hesitant to try it. Many people wonder, “is whey protein dairy-free or lactose-free?” Or, “will whey protein upset my stomach?”

These are both good questions to ask, especially if you have a dairy or lactose sensitivity/allergy. The answer is a little more complex than a yes or no. Whey is derived from milk, but not all whey protein powders have lactose.

To understand this better, first, we need to dive into [...]

What is Rucking?

My first experience with rucking was a bit unique. A few years ago, I received a text message that simply had a date (That was about 2 weeks away) and the question “Are you in?” Well … it may not have been the smartest decision, but there are certain people in my life I will always show up for.

“Let's do it,” I said. Well, those 3 words committed me to an excruciating 26.6 mile Ruck with a dry pack weight of 45lbs. However, ever since that experience, I’ve been hooked.

In recent years rucking has taken the fitness world by storm. That's for good reason, too! Rucking has a low barrier to entry, you can ruck anytime, anywhere, and there are a ton [...]

High-Protein Fruit Pizza
Looking for a colorful dessert that will curb your sweet cravings and help you hit your protein goal? You've come to the right place! We gave the usual fruit pizza recipe a makeover and added our own high-protein twist. The...
Chest and Back Workout with Dumbbells

Building upper body strength is one of the best things you can do to take your fitness to the next level. It can also help improve the quality of your life in general.

We use our chest and back muscles all the time. We use them when we’re carrying dirty laundry, taking the garbage out, pushing a shopping cart, and in many other situations too!

Being strong can also help lower your risk of injury (1), and improve your athletic performance (2). Plus, if you’re looking to bulk up, you won’t come close to reaching your potential by skipping these muscles.

Heck, the extra strength will benefit your other [...]

How To Do The Reverse Crunch

So you want to learn more about reverse crunches? Well, I'm a firm believer that it's never too early or too late to prepare for swimsuit season ... and reverse crunches are a great way to do it.

Not only can they help you get a defined core, but they also help with core strength. This can be important for other exercises, daily movements, and so much more.

After all, a strong core can improve posture and mobility in your everyday life. That goes far past just having abs on the beach during the warmer months.

So let's talk about reverse crunches, how to do them, and [...]

Greens Powders Vs. Multivitamins: Should You Take Both?

Let’s be honest … I think it’s fair to say we all need to be eating more fruits and vegetables. That, or we need to supplement the nutrients we’re missing out on.

According to the CDC, only 9% of adults met the recommended intake of veggies, and 12% for fruits in 2015 (1). Those recommended amounts are 1.5-2 cups of fruit and 2-3 cups of veggies per day.

That’s a staggering statistic if you ask me, but it gets worse. Even for the people who are getting the right amount of fruits and veggies, they may be eating the same ones (2).

The problem is, if you always eat the same foods, you only [...]

Triple Chocolate Protein Ice Cream

I scream ... you scream ... we all scream for protein ice cream! No, seriously. This triple chocolate protein ice cream is to die for.

For a recipe that is sweet, quick, high-protein, and delicious ... you'll keep coming back for [...]

Whey Protein Vs. Plant-Based Protein: Making The Best Choice

Regardless of what your health or fitness goal may be, protein plays a huge role in the results you see.

When it comes to building muscle, protein is a must! This is because protein (the right kind and the right amount) helps with new muscle growth. Your muscles are actually made up of proteins called actin and myosin!

When it comes to losing body fat, protein is important as well. Not only does it help your body preserve lean muscle so you can burn more calories at rest ... but, eating protein can help with feelings of satiety and increased [...]

Is It Better to Work Out In The Morning or Night?

When you're first introduced to the fitness community, it can be confusing. Everyone seems to have an opinion on how you can get the best results from your workouts.

For example, a lot of people argue about whether it's better to work out in the morning or at night.

Some people insist that morning workouts are the best way to go, and they swear by its benefits. Many others prefer evening workout sessions, and will try to convince you they [...]

How to Sleep: Your Guide in Facts

Why Do We Sleep? Well ... Your body needs sleep! I really can't stress that enough. Sleep allows your brain and body to recharge and restore energy lost during the day. Sleep also helps the body fight off illness, diseases, and nasty bugs.

On top of that though, sleep is especially crucial for your brain. Without it, your brain can struggle to concentrate, process information, and store memories.

The importance of sleep to the body and brain is backed by plenty of research too. Really, the reason it's so important is because it gives your [...]

Firecracker Salmon Bites

Coming in hot with another recipe I know that you'll love!

These mildly spicy, flaky, and tender salmon bites are full of flavor. They're also super easy to make and literally melt in your mouth. The sauce is the perfect complement that you can drizzle on the top or use as a dipping sauce.

This recipe makes 2 servings, each of which has 20g of protein. What a great way to get in some healthy fats from the salmon too!

I like to serve these as a creative appetizer at a party or [...]

Conventional Deadlifts Vs. Romanian Deadlifts: What's The Difference?

Most people know what deadlifts are. You've heard of them before too, right?

Believe it or not, there are actually multiple variations of deadlifts as well. Now, maybe that isn't a surprise to you because you came to learn the difference between deadlifts and Romanian deadlifts. Well, there are quite a few differences.

They differ from each other in their starting position, range of motion, technique, and even the muscles targeted. After all, they are two [...]

Buffalo Chicken Mac 'N Cheese

Macro friendly Buffalo Mac 'N Cheese? Yes please!

With 34 grams of protein, and only 6 grams of fat, this recipe will help you stay on track, reach your goals, and curb that comfort food craving.

It could also be the perfect addition to your weekly meal prep [...]

6 Ways To Improve Fat Loss

For many people, myself included, losing weight is a difficult task.

Since it is difficult, many of us look for ways to speed things up ... to boost our metabolism ... to help make the process easier and more efficient.

And because of that, many fad diets ... "crazy" workouts ... and off the wall ways to lose weight are everywhere.

It's sad really, because...

Bagel 4 Ways Recipe

I don't know about you, but bagels are my go-to for breakfast. I could eat them every single day if I had to!

I used to struggle with finding lower calorie, macro friendly options. But, that's when I decided to take matters into my own hands and made this recipe! Who knew that bagels could be so easy to make?

With just 3 ingredients, you can make a soft, fluffy bagel that is a perfect to pair with your eggs in the morning.

You can make them plain, or get even more creative and add [...]

7 Habits That’ll Improve Your Workout

When it comes to the fitness lifestyle, the time we spend working out tends to be the main point of focus and gets the majority of the credit, but it shouldn’t.

Yes, if you want to burn fat or build muscle, working out is a crucial part but there's more to earning results than that.

See, everyone wants to have a great workout, that’s a […]

Glute Bridge Benefits For Your Body

Let me guess, you're here because you're curious how to build a bigger booty.

Well, I don't blame you. Building your glutes is all the hype nowadays. I think I speak for all my ladies when I say, we'd love to fill out our jeans and leggings a bit more.

Having a strong backside is also important for maintaining everyday mobility and strength. That's something we can all benefit from. After all, glute bridges aren't all about the looks!

So ... what are the benefits of glute bridges? Well, I think I just named a few, did I not? But, if you want a full breakdown of all the [...]

The Best 3-Day Workout Split 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 [...]