HOW TO IMPROVE FITNESS OVERNIGHT?
If you think improving fitness is all about exercising more and doing tougher workouts, here’s your wake-up call on the importance of sleep – to see better fitness results, you need to get that shut-eye. Over my 26 years in the fitness industry, I’ve seen a ton of crazy things people will do to get…
How to Workout with Your Family
First, some bad news: Finding time to work out when you’re a busy parent is almost impossible. Now, some worse news: Finding time to work out when you’re a busy parent in quarantine? Actually impossible. Or so it might seem. Yes, the challenge of staying fit while parenting has been made even more difficult after global…
Fall Fitness Tips to Keep You Active
Changing weather can also mean a change in routine, which is the perfect time to update your fitness habits. While it may be tempting to let things become more relaxed when schedules fill up and sweaters come out of the closet, keeping up with your fitness goals (or creating new ones!) is the perfect way to…
FLEXIBILITY TRAINING: WHY STRETCHING AND FLEXIBILITY IS IMPORTANT
Stretching and flexibility training have undergone dramatic changes in the fitness and sports training realm. Over the last ten to fifteen years more research has been published and subsequently applied to fitness and conditioning programs. Previously, the benefits of stretching were based on perceived notions (Bracko, 2002), whereas now there is data-based evidence to support…
12 Fall Recipes to Get You in the Fall Mood
I don’t know about you, but I’m ready to carb-load for fall. I love all the warm and comforting flavors of fall food. Give me a bowl of food and a giant blanket and the equivalent of a roaring fire (the modern day roaring fire is Netflix) and I’m the happiest fall camper of them…
What To Eat After A Workout
Whether you went jogging, swam laps, rode your bike or lifted weights, completing your exercise session isn’t the end of the challenge. Knowing what to eat after your workout can play a pivotal role in helping your body refuel, rehydrate and recover from exercise, as well as help your muscles rebuild. “You don’t need to…
How to Find a Good Personal Trainer or Coach: 5 Mistakes to Avoid
Before you fork out some cash for a personal trainer, read this guide! It’ll help you spot the difference between a bad personal trainer and an AMAZING trainer. And trust us, having the right trainer can make ALL the difference in the world. There’s nothing worse than spending 6+ months in a gym (and thousands of dollars)…
Bigger, Stronger Back
They say, “you gotta row to grow.” And what they’re (almost always) referring to is the big, basic, bent-over barbell row. The barbell row is one of the most challenging exercises you can you implement into your back workouts. The barbell row is often considered one of the most fundamental exercises, right up there with the…
Recovery – 5 Ways to Know When to Take a Rest Day
When we are feeling extra motivated and eager to see results, we may push ourselves too far with our training. The reality is that muscles will get stronger when they have time to rest and recover. Moreover, everyone is in a different stage of their training. You must listen to your own body before comparing…
15 Exercises to Tone Butt and Abs at the Same Time
“Having strong glutes go hand in hand with a strong core,” says Melissa Kendter, U.S. Trainer for Tone & Sculpt. That’s why she put together the following abs and butt workout. “These two muscle groups are responsible for so many of the movements that we make in our day-to-day life and our posture, therefore exercises that work them both at…
Yoga and Bodybuilding
Are You Interested in Yoga and Bodybuilding? If you are interested in yoga and bodybuilding, I’ve put this blog together to help demystify some of the benefits yoga can bring to bodybuilders and why fitness-focused, no-nonsense yoga is one of the best ways to keep you fit, improve your flexibility, and ensure your mobility is…
Strength and Cardio You Can Do Anywhere
When it comes to keeping up with an active and healthy lifestyle, we can’t let travel, work, or lack of gym access get in our way or else we’d never see results! That’s why outdoor workouts can be a great option. In the words of motivational speaker Tony Robbins, “Stay committed to your decisions but…
Turn Summer Fitness Goals Into Lifestyle Changes
If you set fitness goals for the summer, don’t let them fall to the wayside as warm weather is replaced with the fall chill. Instead, make them a regular part of your life, so you can stay healthy all year long. To do so, and make a true lifestyle change, there are a few things…
The Best Vitamins & Supplements To Take During Summer
With summer finally almost here, our supplement routines will likely change a little bit. There are a few different supplements that are worth considering taking as the seasons change. Just like in winter, you might want to up your levels of vitamin D, there are certain supplements that work brilliantly in the summer. Let’s explore…
5 High Protein Meal Prep Recipes
Hi friends! How are ya? I hope you’re having a lovely morning. We’re coming out the other side from dance competition straight into dance picture night at the studio (WHEW) and I’m looking forward to getting some work and studying for IHP done today. I’d love to hear about what you have going on! Today, let’s…
Moves for Fat Lose
Yes, exercise is essential for overall health, but when you’re trying to lose weight it becomes even more important. If you’re aiming to lose weight without the gym, you can rely on the best exercises to do at home to lose weight. If you’re trying to create your own weight loss workout but don’t know where to start,…
How Does Stress Affect Our Body?
The body reacts to stress in a number of ways. The brain triggers the adrenal glands to release hormones, including adrenaline and cortisol. These hormones increase heart rate and blood pressure and redirect blood flow to the muscles, heart, and other organs that need it for the “fight-or-flight” response. This response is intended to be…
25 Summer Fitness Tips Straight From the Experts
Though a healthy lifestyle should be a year-round thing, the pressure for a better body is on high during the summer, what with all of the time we spend in tank tops and bathing suits and basically just way less clothing than we’re used to wearing outdoors. And while getting into a healthy routine can be done…
7 Exercises to Get Swimsuit Ready (That You’re Not Doing)
Ready to dive into swimsuit season? Self-consciousness about your body can make you dread a time of year that’s supposed to be about fun in the sun. But fear not – we have a plan to help you prepare for the pool. First, you need to know that cardio alone isn’t the answer. Many people rely on cardio to…
The Benefits of Creatine
Creatine has become a hot commodity in the world of health and fitness in recent years. Used across the board from bodybuilders to endurance athletes and across both sexes, the most heavily researched supplement in the world is undoubtedly misunderstood. But what exactly are the benefits of creatine and how can it help your performance?…
Steps of A Good Warm Up
Step One: Cardio Take 3-5 minutes to warm up your core temperature and loosen up your muscles doing some cardio. This cardio could be jogging, rowing, stair climbing, or sled drags. The most important thing is to get the blood flowing to the muscles. Step Two: Muscle Activation Muscle activation exercises can be done for…
Cinco de Mayo Protein-Packed Tacos
Cinco de Mayo is tomorrow and we have you prepared for breakfast, or lunch, or dinner. Make these tacos tonight and pop them in the microwave to have them ready on the table for the holiday in the morning. Tacos are a crowd-pleaser because they’re filling, easy to make vegan, and usually healthy. It’s time to…
Five Ways to Simplify Training
Whether you’re a professional bodybuilder or a beginner weight lifter, simplifying your training can help you intensify the benefits of training. Weight training can help increase strength, muscle tone, improve bone density, and help reduce fat. These five rules can help you simplify and intensify your training by cutting out all of the fads and…
All About Allulose
Allulose is the newest and greatest in sugar substitutes being researched in the science community. Table sugar (sucralose) is the most common sweetener. Simple sugars, called monosaccharides, include glucose, fructose, and allulose. Disaccharides are double bonded sugar molecules including sucrose, lactose, and maltose. Allulose is a natural sugar that’s low in calories and doesn’t spike…
Banded Hip Flexor Stretch
The banded hip flexor stretch takes the classic hip flexor stretch and adds the resistance of the band. Lengthening the lat muscle by stretching the arm upwards can also help release hip flexor tightness because they attach to the lumbar erector muscles. To perform: Start in a half kneeling, 90/90 stance position. Loop the band…
How to Perform the Six Best Weight Moves for Fat Loss
Weight loss and fat loss are a big goal for many people, but many people also get stuck in the trap of basic cardio and end up wondering why they aren’t making more progress. What’s the deal? Well, most experts agree that weight training is a big part of any weight loss program. Compound exercises,…
A Guide to D-Aspartic Acid (DAA)
D-aspartic acid (DAA) is an amino acid found organically in the human body and in certain foods. DAA is known to have a role in the neuroendocrine system, especially in the production of male sex hormones and growth factors such as testosterone, growth hormone (GH), and insulin-like growth factor 1 (IGF-1). Because of the potential…
High Protein Enchiladas
3 Low Carb or High Protein Tortillas 4oz Lean Ground Beef ¼ cup Black Beans, drained and rinsed ¼ cup red or green enchilada sauce 2 tbsp diced green chiles ¼ cup low fat Mexican blend shredded cheese Salt and pepper Directions Preheat oven to 350 degrees. Brown ground beef in a skillet on medium.…
Cheeseburger Omelette
2 large eggs ½ cup egg whites 4oz lean ground beef or turkey ¼ cup tomatoes, sliced or cubed 2 tbsp reduced fat shredded cheddar cheese Optional Toppings: ketchup, salt, pepper, pickles, chives, etc. Directions Whisk together eggs and whites. Add egg mix to preheated medium heat skillet and cover. Cook until desired doneness. Usually…
Chicken Burrito Bowl
For the Rice 2 cups white rice, cooked Lime 2 tbsp cilantro For the Chicken 12 oz chicken breast Mexican seasoning For the Bowl 1/3 cup black beans ½ cup fresh salsa ¼ cup guacamole ¼ cup corn ¼ nonfat Greek yogurt ¼ cup shredded cheddar cheese 1 cup shredded lettuce Rice: After the rice…
The Challenge to Be Better
Are you up for the challenge? It’s simple. Be better than you are right now in one full year. It’s important for you to commit to a whole year of change and progression. What should you be better at in one year? Everything. Your health, fitness, athletic performance, nutrition, and confidence should all improve. Look…
The Basics of Mini Cuts
A mini cut is a period of aggressive fat loss in the short term. They are a great tool to help you cut your fat loss without losing muscle. Mini cuts are usually between two and six weeks long. They are specifically designed for a fast and strong rate of fat loss. They are not…
Lifting With a Purpose
“To give anything less than your best is to sacrifice the gift.” – Steve Prefontaine In the Beginning On February 6, 1999, twin baby boys were born. From that moment on, Lisa Arnold has felt an all-encompassing, unconditional love for her boys. If you know her, you know Lisa is a determined, strong, loyal, courageous,…
Vegan Protein for Athletes
More and more people are switching to vegan and vegetarian lifestyles. Does that mean your fit life will suffer from nutritional deficits? It can, but if you plan carefully, it doesn’t have to suffer. Athletes need a higher amount of protein than the average person. Knowing what your vegan protein sources are and how they…
Hunter Hopperton
I’ve played football since 5th Grade. My love for football really came when I started to watch NFL games on tv so that motivated me to join the team. From a young age my parents really taught me that if you want something you have to strive to go out and get it. I would…
Learn Your Gym Terms
While many gym rats can easily slip in and out of gym talk, it’s much harder for beginners to understand the slang found all over the gym. If you feel left out of the talk at the gym, it’s simple to start improving and expanding your gym slang dictionary. Starting out with this list can…
Hydration 101: Water at the Gym
Water is essential for human life. Water is necessary for bodily processes such as transporting glucose and oxygen, helping with digestion, removing waste and biproducts, regulating body temperature, and even making up part of your brain, blood, muscles, and bones. Studies show that more than 40% of fitness enthusiasts are partially dehydrated during workouts. Knowing…
Autoregulation: When to Adjust Your Workouts
Autoregulation is when you adjust your workout intensity based on how you feel about the exercises you’ve taken on. It is done independently without the help of a pre-fabricated program – hence the “auto” part. Certain things can influence how you feel about your workout load – is your strength increasing? How about your stamina?…
Top 5 Most Ridiculous Things People Do In The Gym
I know that every fitness writer does an article like where they discuss some mistakes people make in the gym. Overtraining, not warming up, incorrect breathing, nutrition mistakes, etc. I’m going to focus on the stuff here that as a chiropractor and fitness expert, I just can’t deal with watching happen anymore. There are some…
Pitfalls to Losing Fat
Not Training Enough or Training Too Much To truly lose body fat, you need to be training 4-5 days. Training 2-3 days is just not enough to see results. Your body is a powerful thing, it can easily adapt to short, limited cardio sessions. Instead, work on muscle building through weight lifting and adding…
Five Steps to Muscle Building Success
There are five steps to successful muscle building in any training program. There are two steps for physical workout planning, one step for nutrition, and two steps for mental fitness. Without these five steps, you won’t see the results you want from your training program. Let’s look at each step in depth. Physical Workout Planning…
Supporting Your Immune System
Health and fitness are more than just working out and eating well. It also includes sleep and stress management as well as immune support. A healthy mind and healthy body work are necessary if you want to stay in shape. So, let’s talk about supporting your immune system. Supplements are a great way to help…
Peak Week: The Pre-Contest Bible
When it comes to the week before a bodybuilding competition, you want to use everything in your power to become the best, shredded version of yourself. There are multiple ways you can do this and all of them are important to your competition success including nutrition, supplements, water and sodium, training, posing, and stage presence.…
50 Short and Sweet Muscle Building Tips
Fifty short tips to keep in mind on workouts, exercises, nutrition, and supplements. These are meant to be simple do’s and don’ts – there are exceptions to every rule. For more information, read more in-depth articles available on learn.stsfit.com. Compound exercises are great for growth. Squats and deadlifts are the best exercises for bodybuilders. Learn…
Foods to Create Your Own Successful Nutrition Plan
There are three main goals of creating a nutrition plan that works. One, to create an eating program that we can enjoy eating. Two, to control calories as needed by our fitness load. Three, to create a program that we will stick to for longer periods of time. Eating a wide variety of food that…
The Ultimate Teen Bodybuilder Guide
Why Start Bodybuilding as a Teen? Bodybuilding is a great way to keep your physical fitness in top shape through your teen years and to build the dedication to keep your fitness past your 20s. Bodybuilding can be focused on your personal goals: losing weight, building muscle, improving athletic performance and more. The term “bodybuilding”…
Winter Bodybuilding Tips
Winter isn’t just about gaining the most amount of mass you can whether its fat or muscle. Bodybuilders need to work on gaining lean muscle mass all year round, not just gaining fat. Stick with the basics in the winter. It’s good for your body to have an easy couple of weeks before ramping back…
Making Gains After Age 40
Keeping your muscles strong in your 40s, 50s, and on is still absolutely possible. There are some things to consider that will keep your physique strong and healthy, such as injury prevention and physical limitations that change as you age. Training smart means you can keep pushing long past your 40s. Cardiovascular Health A simple…
How Exercise Can Boost Mental Health
Research suggests that physical activity helps both in protecting against developing anxiety and depression but also in reducing symptoms of both mental disorders. As little as two resistance training sessions a week improved anxiety symptoms in research groups. Although more extensive research is needed, this is a good sign that physical activity can help reduce…
How to Motivate Yourself to Go to the Gym
Going to the gym has many health benefits from the physical to the mental. Knowing all of these benefits doesn’t necessarily mean that it’s easy to get yourself to actually go to the gym. If you have trouble motivating yourself to get to the gym consistently, try these tips to help! Dress the Part Research…
Does Fruit Make You Fat?
Column by John Parrillo at Parrillo Performance. Why do you exclude fruit and fruit juices from your Nutrition Program? I am frequently asked to explain why fruit and fruit juices are not included in my Nutrition Program. The answer has to do with a little-understood simple sugar found in fruit: fructose. Fructose came into favor…
Will aerobic exercise make me lose muscle mass?
Column by John Parrillo from Parrillo Performance. Question: I’ve heard that doing aerobic exercise is a good way to burn body fat, but won’t it cause me to lose muscle mass? Never underestimate the power of aerobics in your training program. It has numerous benefits, from fat-burning to cardiovascular health to improved recovery mechanisms. Many…
Are Powdered Meal Replacement Shakes Effective?
Question: I’ve read a lot about using powdered supplements as meal replacements, either to lose body fat or put on mass. Are they effective or is this just hype? To get the results you want, food will always work the most effectively. In years of working with bodybuilders and athletes, we have found that food…
Does Weight Training Help Burn Fat?
Column by John Parrillo from Parrillo Performance. Definitely. And the reason has to do with the muscle fibers, the basic element of the muscle. Muscle fibers are divided into three types: slow-twitch (also called slow-oxidative (SO) or Type I), fast-twitch oxidative-glycolytic (FOG or Type IIa) and pure fast-twitch (FT or Type IIb). The slow-twitch fibers…
How to Eat 5-6 Meals on a Busy Schedule
Column by John Parrillo from Parillo Performance. Sticking to a multiple-meals nutrition program is easier and more convenient than most people realize. Here Hi Protein Powder are several tips that will help you get all your meals in. First, cook several meals ahead of time each day and pack them in plastic containers until you’re…
Keeping Energy High as an Active Person
Column by John Parrillo from Parrillo Performance. Question: I’m an active person who works out, either aerobically or with weights, about six times a week. My problem is that I always feel like I’m out of energy. What can I do to keep energy levels high without gaining body fat? How do you get health…
How Much Protein is Enough Protein?
Column by John Parrillo from Parrillo Performance. Question: I’ve heard so many things about how much protein is enough and how much is too much. Can you clear up some of this confusion about protein and amino acids. We’ve been getting a barrage of calls and questions lately about protein. “Can’t the body only digest…
Pushing Past Fitness Plateaus
Column by John Parrillo from Parrillo Performance. Question: I’ve been dieting to lose body fat for 12 weeks now, and I seem to have reached a plateau. What should I do? It sounds like you’ve been in a caloric-deficient state for too long. Your body has adjusted to that caloric level, and as a result,…
Parrillo Weekly Workouts
October 25, 2021 Monday Workout Deadlift (conventional) 2×8, 2×5, 1×3, 1×1, 1×8 Leg Press (medium stance, knees follow toes) 3×8 Calves 4×12 (seated) Shrugs 3×8 Seated Rows (narrow grip) 3×8 Pull Downs 2×8 (wide grip), 2×8 (close grip) Sit-ups 3×25 Tuesday Workout Deadlift (conventional) 2×8, 2×5, 1×3, 1×1, 1×8 Leg Press (medium stance, knees follow…
The Basics of Mobility
To understand the basics of mobility, you need to understand the difference between flexibility and mobility. Flexibility is the ability of a muscle to flex throughout your range of motion. Mobility is the ability of the joint to move actively through the range of motion. So, flexibility equals muscle and mobility equals joint. Now to…
Gift Guide for the Bodybuilder in Your Life
Christmas is right around the corner, and it’s time to think about gifts for the bodybuilders in your life. Whether they’re competing in physique or fitness, find them a gift they’ll love. Fitness items are something that they’ll use over and over again! By gifting them something they can use in the gym, you’re also…
MATT MENDENHALL…A TRIBUTE TO A GENETIC LEGEND!
Matt Mendenhall was one of the most promising youngsters in 1982 along with Lee Haney. He’s considered the greatest bodybuilder to have never turned professional. Matt was born in Cincinnati, Ohio, where he grew up with his three older brothers Mark, Scott, Bobby and his two sisters Robbie and Martha. Three of his siblings were into bodybuilding….Bobby…
Homemade Pre-Workout Recipes
The cost of supplements can quickly add up when you combine protein, pre-workout, mixes, and more. When your priority is your health and fitness, these supplements made a big difference. That doesn’t mean you can’t find ways to save a little here and there. So, let’s talk about homemade pre-workout recipes. The goal of many…
Resistance Band Workouts
Resistance bands are great for travelling or at home workouts. They offer resistance and stimulate strength in your muscles. They work through your range of motion to provide differing levels of resistance throughout the movement. They can be used for everything from strength training to mobility fitness exercises. Resistance bands can vary in the amount…
Push Ups: The Classic Necessity
With a gym full of upper body equipment, it can be easy to push off classic groundwork exercises like pushups. However, push ups are a great way to work the upper body without all those fancy pieces of equipment, which makes them great for at home workouts or exercises at the gym. In upper body…
High Protein Recipes
Eating clean with protein heavy recipes can seem daunting, especially if you’ve never done it before! Don’t worry – there are plenty of protein rich recipes that take a reasonable amount of time to make that you will love making and eating. From breakfast to dessert, there’s something for everyone. Protein Crepes ½ cup Egg…
Creatine 101: What You Need to Know
What is creatine on a scientific level? Creatine monohydrate is a nitrogen-containing compound that is a “non-protein.” Organically, it can be eaten in the form of meat and fish or formed in the body from amino acids. Creatine has two forms in the body: free form creatine and phosphocreatine. Phosphocreatine is a part of how…
Types of Cardio: Which is Best?
Cardio is a necessary part of every workout routine, whether you’re trying to lose weight or define your muscles. Cardio is known to help your overall health and can even help improve your mood. There are two main forms of cardio: steady state or high-intensity. Which one is better for you? LISS: Low Intensity Steady…
Physique Training
Physique training is the idea of training for the ideal human aesthetic by conditioning your size, shape, proportions, and symmetry into an ideal balance. You want a strong, powerful body that looks good from the front, back, and all sides. When you think of the ideal, you’ll think of a strong V-taper, abs of steel…
Recipes & Tips for a Healthy Labor Day Weekend
Labor Day Recipes Grilled Veggie Kabobs Cut your favorite veggies into half inch cubes. Examples include bell peppers, onions, cherry tomatoes, zucchini, and yellow squash. Skewer together. In a separate bowl, mix olive oil, balsamic vinegar, dried oregano, garlic powder, and salt and pepper. Coat the veggies and grill for 10-15 minutes, flipping halfway. Brush…
Natalia Abraham Coelho
Women’s Physique Pro 25 years old American born, Brazilian raised Fitness phenom. The embodiment of health and fitness. From the education to the implementation. The best of both worlds. Finding the sport at a very young age and excelling at a very fast rate. The fitness sport does not have a category for rookies, but…
4 Areas to Build Confidence When Emerging From the Pandemic
Image via Unsplash The COVID-19 pandemic has affected people in many different ways. Maybe your finances took a hit, or you gained a few “pandemic pounds.” If you are looking to improve your self-confidence as you emerge from lockdown and get back to normal, STSFit presents the following four areas to focus on. 1. Mindset…
Back to School: High School Weight Training
All high school athletes can benefit from a proper weight training program. A well-developed weight training program can help improve power, speed, coordination, flexibility, and endurance. Proper training helps to reduce the chance of injury by developing muscle, ligament, and bone strength and endurance. The Three Principles of Training The three principles of training are…
Muscle Building Supplements for Women
Supplements can be confusing. There are many, many types and brands and forms of supplements, so it can be easy to get overwhelmed. Women especially can be intimidated by supplements in general, but even more so muscle building supplements. Many women prefer to stay lean and toned without being bulky, so muscle building can come…
Health & Happiness as a Fit Woman
Putting yourself first is a lot harder than it sounds. By the time you combine work, kids, and a social life, you’re exhausted. It’s mentally draining. You don’t feel like you have the time or energy for eating healthy, working out, or doing hobbies that you enjoy. It’s hard, but the key to lifelong happiness…
Clean Eating 101
Clean eating is a diet plan that simply asks you to eat whole, natural foods. The core of this plan is avoiding processed and refined foods and artificial ingredients as well as alcohol, soda, and fruit juice. All of the foods should be real and natural without all of the synthetic ingredients found in many…
Dropping Water Weight
If you’re working out and working hard but aren’t seeing the definition you want, water retention might be the problem. There are many things that can cause bloating: supplements, sodium-rich diets, and dehydration. Your body fat has to be pretty low for water weight to make a difference in how you look. If you feel…
Let’s Talk About the Keto Diet
Keto is a diet that forces your body into a state of ketosis. Ketosis means that ketone levels are high, which start to break down fat to fuel normal functions instead of energy from food calories. A ketone is a byproduct of turning fatty acids into fuel. Benefits of Keto Ketosis increases the body’s ability…
Is It Really “Arthritis” or Is Your Doctor Lazy?
Let me first be clear that this article is specifically discussing “osteoarthritis”. My problems with this “diagnosis” do not carry over into the diagnoses of Rheumatoid Arthritis or Juvenile Arthritis. A man in his late 60’s walked into my office and prophetically stated, “Doc, I finally found out what’s wrong with my shoulder! I have…
Homemade Oatmeal Protein Pie
This quick, 20-minute recipe makes three oatmeal pies that are delicious and keep you full. It has a full 22g of protein and only 293 calories. So, if you’re looking for a sweet snack to satisfy those sweet treat cravings, this recipe is tasty and fulfilling! Oatmeal Cookies ½ cup old-fashioned oats ¼ cup whole-wheat…
Why You Need to Know About Starvation Mode
What is starvation mode? Starvation mode is the idea that when you cut your calories too low, your body starts hanging on to those calories to create energy instead of burning them. This means that even when you think you’re working hard, you end up keeping weight instead of losing it. According to top medical…
Intermittent Fasting
Intermittent fasting is a pattern of eating. You choose a specific period of time to eat and don’t eat during the rest of the time. The most common pattern is 8 hours on, 16 hours off. It’s popular because you can keep eating your favorite foods, within reason, without packing on the pounds. How Does…
Fat Burner Supplements 101
What are Fat Burners? Fat burners are usually pills (but sometimes powders) that help to burn off fat. They’re not magical though, and they don’t just melt off fat with no other effort. But combined with a healthy fat loss plan, they can give you an extra boost of fat blasting power. There are multiple…
From Depression & Injury to Overall Bikini Champion
Anna Heritage’s Story I’ve been an athlete my whole life, weightlifting for 7 years now and bodybuilding for about 3 years now. I never felt like I was ready, good enough, or could be competitive enough to compete in a bodybuilding show. I just kept working day in and day out until I realized that…
Dumbbell Workout
Build and sculpt your whole body with just a pair of ‘bells! Quarantine sucked, make no mistake. For well over a year, we as naturally social animals were locked up indoors away from other human beings. Schools and businesses of all types were closed for the duration, and things like concerts, trade shows, and expos…
Outdoor Cardio Ideas
We spend hours upon hours in the gym. Switching it up by going outside keeps things interesting and fresh. Outdoor workouts challenge you with hills and obstacles, plus you get your fix of Vitamin D from the sunshine. We’re stuck inside all winter long – you might as well enjoy the warm weather while you…
30 Days to 6-Pack Abs!
Why do abs matter so much? “Man, all chicks care about is abs!” How many times have meathead guys (usually in full bulking mode) made this complaint? They just can’t comprehend why Men’s Physique competitors, often referred to disparagingly as ‘Men’s Bikini’ by bodybuilders, get so much female attention. They don’t even have huge quads,…
Techniques to Lose Weight
There are a ton of ways out there to lose weight. From the most basic of caloric deficit diets to the most advanced supplementation, there are many options for burning fat and slimming down. Let’s go through a few of the most common ways. Nutrition Calorie Deficit The most important part of any weight loss…
Nutrition Tricks: Pool Parties and Summer Potlucks
Now that summer has arrived and the effects of the pandemic are starting to lesson, the season of summer parties has arrived. Even though the summer season tends to be a bit lighter than the rich and heavy foods of the winter holidays, there are still plenty of nutrition pitfalls all of us face. In…
How to Handle Snack Cravings
Cravings are difficult. They’re all unique and your cravings will be different from anyone else. Whether you’re craving that sweet treat or a salty snack, we face these cravings every day. There are many reasons we crave. Dehydration, fiber, and a lack of veggies can all contribute to our daily cravings. When you drink, your…
How to Set Realistic Fitness Goals
Resolutions and goals are choices that we made in our own psyche. But a weight loss goal can range from broad, vague, and undetermined to detailed and concrete. A weight loss goal can be created at any time of the year. It’s important that you set a realistic goal, not a vague one. For example,…
How to Choose a Fitness Trainer
So you’ve decided to hire a personal trainer. Congratulations! While you could certainly pursue your health, fitness, and physique goals on your own and utilize the vast amount of information available on this web site and others to help guide you, you will save an enormous amount of time by finding an expert who will…
The Basics of Greens Supplements
Greens & superfood supplements are an increasingly popular supplement that contains powdered fruits, vegetables, and herbs. They’re made to supplement your diet, not to replace fruits and veggies. The large majority of us don’t get enough servings of fruits and vegetables every day. Adding a superfood greens powder can help to support the nutrients that…
Meal Prep 101: Everything You Need to Know
Pick Your Meal Prep Day in Advance Sometimes, one day a week is all you need for a successful meal prep, but others may need to split it into two more manageable days. Depending on what you choose to prep, one day a week may be good enough to keep your food fresh well into…
Amino Acids: The All-in-One Supplement You Should Know!
Amino acids are commonly referred to as the “building blocks of protein.” There are nine “essential” amino acids that your body can’t produce on its own and must get from food. There are 11 other non-essential amino compounds. Leucine, isoleucine, and valine make up a class of essential amino acids called Branched Chain Amino Acids.…
Losing Weight with Food Journaling (not calorie counting!)
Losing weight is intimidating. For most, it requires a lifestyle change that includes hard work in both exercise and nutrition. If this is you – ready to take the next step towards a healthier, leaner you, but intimidated by the thought of the effort you’ll need to put in, food diaries might be for you.…
Everyone in Recovery Should Exercise — Here’s Why
People are living more sedentary lives than ever, which is having a great effect on public health. You probably know that exercise is good for your physical health and that it can reduce your risk of problems such as heart disease, obesity and diabetes. But here’s another reason you should be working out — exercise…
German Volume Training
An old-school routine that still delivers serious gains! Sometimes, old school still rules There are some advances over the last half-century that have been truly astonishing. Computer technology would be one, along of course with the Internet that connects us all around the world today. Automotive precision and fuel economy would be another. What about…
An Interview with Dave Palumbo
How did you start bodybuilding? I was a long distance runner in high school and college and after I was done with being as skinny as possible to be the best runner possible; being the extremist I am at heart, I decided to go in the other direction. I wanted to see how much muscle…
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