Training Articles

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…

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…

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,…

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…

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…

How to Choose a Protein Powder

Choosing a protein powder can be overwhelming. There are many types, flavors, and kinds of proteins that attack different goals. A protein powder for someone who’s looking to lose fat and weight is going to be different than for someone who’s looking to build muscle and gain weight. In this complete guide to choosing a…

The Best Bodybuilding Exercises You Can Do

Bodybuilding has a ton of exercises. Expand that out into weight and powerlifting, cardio, and sport training and you have more movements than you can think of. Narrowing it down to the favorites of bodybuilders can give you a solid foundation of compound and isolation movements that you can pull from for your workouts. Below…

7 Workout Challenges that Test the Limits

Working out with the same weights and same exercises can get boring. Why not switch it up and try something that really challenges your body? These tests were created to push the limits of physical exercise. Think you’re The Man and that you can’t be tested anymore? Think again. Test One: The Mile Run When…

How to Cut WITHOUT losing muscle!

Finally, after what was in many places the coldest winter in history, the mercury is rising at last. The sun is shining, the flowers are blooming, and bodybuilders everywhere are thinking the same thing: it’s time to get cut for summer! You’ve been working hard for the past few months to pack on more muscle…

The Progressive Overload Principle: Avoiding Workout Plateaus

Progressive Overload Definition Progressive overload is the idea that in order to grow in size, strength, and endurance you have to continually adjust and increase the demand you’re putting on your body. Muscles need to work harder and longer than what’s become the “normal” to make changes. If the demand you put on your muscles…

The Beginner’s Weight Training Program

Everyone starts at the same place in the gym: the beginning. Deciding to start a weight lifting program is an exciting time when you’ve decided to take the next step into your health and fitness goals. Whether you just want to tone down and lose some weight or if your ultimate goal is to compete…

The Beginner’s Shopping List

A basic shopping list is an important part of starting a fitness program as a beginner. Weight training is not the only part of a fitness journey. Although it’s important, choosing food for bodybuilding means paying attention to what foods are good for you and high quality. If you feel like you are struggling to…

The Female Bodybuilding Handbook: Everything You Need to Know

Female bodybuilding can be intimidating. Even if you’re not looking to compete, getting into the gym at all can be hard to do. Fitness machines and routines mean that you have to learn a new activity. If you’re looking for a way to feel confident in the gym, the female bodybuilding handbook is exactly what…

Vince Taylor “The Quiet Storm”

Former professional bodybuilder currently residing in South Florida, undoubtedly one of the best to ever grace the sport. Vince’s career in bodybuilding spanned almost 3 decades, first taking to the stage in 1984 whilst living in the city of Berlin, where he continued to perfect his craft and training routines for another 13 years. Through…

How to Use High Calorie Shakes for Weight Gain

In order to bulk up muscles, bodybuilders and fitness fans need to increase the number of calories they consume. When you’re regularly working out and burning thousands of calories, you need to exceed that number with calories consumed to make any progress in the measurement of your bicep or thigh. In this article, we’ll cover…

Train for your type!

Customize your workouts and make insane gains The Declaration of Independence may have stated that all men are created equal, but that’s simply not true. Physically, human beings are extremely genetically diverse. Look at height. In Indonesia, the average male is just over 5 feet tall, whereas the average height in The Netherlands is 6-1!…

High Protein Foods for Bodybuilding

Protein is needed in the body for muscle building. That means that eating enough protein is important for any bodybuilder. Here’s a list of the top 20 high protein foods for bodybuilding that you can use to meet your quota of protein for the day. Beef Jerky13g per 1ozInstead of reaching for high-salt chips and…

Does Cardio Kill Gains?

Forget the ‘F word,’ bodybuilders fear the ‘C word!’ “I didn’t sign up for this.” That’s the attitude many if not most bodybuilders have about cardiovascular training.  We embarked on this journey of muscle-building to pump iron, to hear the clang of heavy weights, and challenge ourselves to lift more and more weight over time…

Ridding the World of Headaches

The dreaded headache. Migraine, sinus, cluster, stress, occular, tension, etc… They are all terrible. Some are worse than others, but again, they are all terrible. I’ve had more than a couple myself. I’ve done everything from ice, heat, cold shower, hot shower, sticking my head in a freezer, chiropractic adjustments, medication (even chiropractors will succumb…

An Interview with Lee Labrada

Interview Courtesy of Lee Labrada – You had an amazing career. Which competitions stand out in your mind? One was the IFBB Mr. Universe, which launched my pro bodybuilding career.  Back in those days, you had one shot at such a title.  If you didn’t win, you weren’t coming back the next year to compete again,…

Recipes for Healthy Holiday Treats

Do you love holiday treats but tend to avoid them in order to stick to your diet and avoided the dreaded holiday season weight gain? Do you find yourself indulging in delicious desserts but regretting it later? This time of year, homes are filled with the wonderful scents of holiday baking. Lucky for you, you…

Awesome Recipes Using Optimum Nutrition’s Whey Protein

Vanilla Protein Bars Ingredients: 1 scoop vanilla GOLD STANDARD 100% WHEY Protein powder 1 ½ cup rolled oats 6 Medjool dates ¼ cup creamy peanut butter 3-4 tbsp water Instructions: Combine oats, protein power, dates, and peanut butter in a food processor. Next, add water a tablespoon at a time until the mix comes together. Press the…

How Cellucor Fits into Any Workout Routine

Whether you are an athlete, bodybuilder, or just a workout enthusiast, what you do before and after your workout can drastically affect the results you see. There many important aspects to a strong pre-workout routine. The pre-workout routine should start before you even think about heading to gym by getting plenty of sleep the night…

Training Tips: What Is The Rest-Pause Set?

What is a rest pause set? If you’re like me, you’re always on the lookout for new ideas and techniques that can help pack more muscle mass on my frame. The irony of it is, there are some truly spectacular methods that have been around for half a century or more that have fallen into…

Blueprint to Cut

Your 12-week program to get lean and mean! Wait, isn’t this the ‘off-season?’ You guys must have screwed up, you’re thinking. Maybe you meant to post this next spring? Traditionally, bodybuilders do follow a seasonal pattern in which their physique goals mirror the climate. We tend to adjust our training and nutrition toward the goal…

The 10 Most Dangerous Pitfalls to Getting Bigger

Are You Making These Mistakes? By Lee Labrada, IFBB Pro Bodybuilding Hall of Fame inductee Copyright © Lee Labrada, Inc. All rights reserved. Competing in the IFBB Mr.Olympia is no small feat.  But try doing it at 190 pounds!  I did that very thing in the late ‘80s and early ‘90s, holding my own against…

Powerhouse Gym Berea

Powerhouse Gym Berea is the area’s only true 24-hour fitness facility – THE GYM IS ALWAYS OPEN TO MEMBERS.  The goal of PHG Berea is to offer affordable memberships, a clean, safe, and encouraging environment, with state-of-the-art equipment.  Contact: https://powerhousegym.com/berea/ powerhousegymberea@gmail.com 440-973-4441 Sales Staff Hours: Monday – Thursday: 8am – 9pm Friday: 8am – 6pm…

Volume vs. Frequency Bodybuilding

Which one is right for you? The debate goes back long before most of you were born. Which is best, volume or frequency bodybuilding? Each has legions of proponents as well as success stories, just as each has its multitude of detractors and those who sneer at its ineffectiveness. Who’s right? Which one really would…

Keep Your Head Up (Or Back At Least!)

Scientists and physicists are studying quantum mechanics and black holes in an effort to completely understand time and gravity and their relationship with each other. I’m always amazed to read this research, despite the fact that I barely understand it! While they further investigate how to manipulate the dynamics of space and time, my concern…

Weight Training for Fighters

Note: “Fighters” is used throughout this column as a general term to refer to anyone who participates in a fighting sport like boxing, kickboxing, MMA, karate, taekwondo, etc. Until the last couple decades most fight trainers prohibited their fighters from doing any serious weight training.  If they did allow lifting, it was only light weights…

5 Pec-popping chest workouts!

Pre-exhaust Pec fly machine Warm-up:                                               1 x 20, 1 x 12 Sets:                                                      4 x 15, 12, 12, 10 + 10* *10 full reps, then 10 from mid-point to full contraction Superset with Flat Smith machine press   Warm-up:                                               1 x 20, 1 x 12 Sets:                                                      4 x 15, 12, 12, 10 + 10* Incline cable crossover…

The Future of More “Personal” Personal Training

Personal training has been around for centuries. Back when the Romans were around, you better believe that the best, strongest soldiers were trained by the best of the best – the personal trainers of the Roman era. Now, personal trainers are highly regarded as people who are not only extremely knowledgeable about workouts but as…

Jermiah Brisentine

8 Week Powerhouse Gym Challenge Starting Weight: 176 lbs Final Weight: 155 lbs Starting Waist: 34” Final Waist: 31” Some people change because the pain of remaining the same becomes greater than the pain of changing.  My mind set was so powerful It felt like I could run through walls with it. Jermiah Brisentine Wigs…

Warrior Spirit in Lifting and Fighting

I’ve been fascinated by two types of fitness since I was a teenager – weight training and the fighting arts.  By weight training I mean mainly bodybuilding and power lifting.  Fighting arts covers a wide range including the traditional martial arts like karate and kung fu, sport fighting (boxing, kickboxing, and MMA), and tactical military…

Orange Creamsicle Protein Smoothie

This will definitely be a favorite in our household. It takes exactly like an orange creamsicle! The vanilla protein powder is key here to add that extra “creamsicle” taste. You could also add a bit of vanilla extract if you only have unflavored protein powder. 1 scoop vanilla protein powder 1 frozen banana 1 cup…

Dean Caputo’s Powerhouse Gym

Everyone is WELCOME, male and female, novice and elite. ALL fitness enthusiasts can feel comfort in their own environment called “Zones” as we have three separate gyms within one. The Fitness Zone is Functional Fitness for men and women, The Extreme Zone is Extreme Training for men and women and the Sports Zone is Functional…

Stop Sabotaging Your Workouts

Each and every time we head for a workout (gym or otherwise), we go with intention to make improvements.  I don’t know too many people that are performing regular exercise out who aren’t trying on some level to get better, whether it be a better physique, better health or better performance in a sport.  Better…

The best hypertrophy program!

Because bodybuilding is about building bigger muscles Decide right now, do you want to get big or get strong? This is not a trick question, and you can’t answer ‘both.’ If you train in a manner to produce maximum results in muscle growth, you will of course become stronger over time. Conversely, if your training…

Homemade Protein Bars

I chose to spice my protein bars up with coconut, but that is completely optional. You could top with chopped nuts or swirl your chocolate with peanut butter! These are chewy, hearty bars that will leave you feeling satisfied. 2.5 cups rolled oats 1-2 scoops protein powder 1 cup nut butter (almond, peanut, or sunflower)…

Chocolate Strawberry Overnight Oats Pudding

¾ cup rolled oats 1 cup Greek yogurt ¾ cup milk 2 tbsp. honey 1 scoop chocolate protein powder 2 tbsp. nut butter 6 large strawberries, sliced. Steps Blend oats, yogurt, milk, honey, protein powder, and peanut butter until smooth. Divide into two containers, cover, and refrigerate at least 6 hours. Top with strawberries. 

Mocha Banana Protein Smoothie Bowl

1 frozen banana ½ cup of almond or dairy milk 1 scoop protein powder 1 packet/scoop of instant coffee 1 cup spinach Ice Steps Blend until smooth and creamy. Smoothie should be thick enough to eat with a spoon, so you might need to add more ice. Top with your favorite toppings. Topping ideas: Almond…

​Your Ultimate Lower Chest Workout!

The lowdown on lower chest We all love chest training, don’t we? There’s a reason International Chest Day is universally performed on Mondays. After the weekend break, it’s the one body part we can’t wait to blast and pump up to mythic proportions. Oftentimes when we talk about specializing on a specific region of the…

Compound Lifts: The Key to Getting Huge!

Why compound movements are superior Which exercises build the most mass? In their quest for that answer, many aspiring bodybuilders look to how pro bodybuilders train and mimic their routines. This seems like a good idea, but more often it sets you up to fail. The way a pro bodybuilder trains today is often drastically…

The Best Supplements for Muscle Gain and Strength

To start with, there a few questions we need to ask. Are you physically active? Have you started to train and manage your diet? Are you cleared by a medical professional to take supplements? Talk to your doctor if you have a pre-existing medical condition. If you answered yes to all of these questions, you’re…

Gluten Free Protein Peanut Butter Cookies

This would be a good recipe for gluten free or lactose free athletes. I’m sure you could also substitute a vegan replacement for the eggs as well! These are extremely easy to make and make a decent amount of cookies for a small amount of ingredients. They don’t really spread in the oven, so you…

Using Wrist Straps for Lifting

What is a wrist strap? A wrist strap is a piece of nylon or leather that loops around the bar and your wrist, making it easier to keep your grip at a heavy wright. They’re common for bodybuilders and useful for powerlifters, amateurs, and other strength athletes. Wrist straps allow you to continue working on…

How Yoga Improves Powerlifting

Powerlifting asks competitors (or hobbyists) to max out their weights on three lifts: deadlift, squat, and the bench press. Pushing yourself to your max weight can be taxing and requires your body as a whole to work in harmony. Your muscles need to work together to power through the lift. Yoga can help powerlifters with…