Training Goals
The Most Relaxing Smoothie Ever
BY DEZI ABEYTA In today's fast-paced world, finding ways to unwind and recover is critical to optimizing performance. This smoothie supports those relaxation goals, particularly at night. Packed with a balance of protein, healthy fats, and sleep-enhancing tart cherry juice,...
AVOID THESE BEGINNER GOBLET SQUAT MISTAKES
BY EBENEZER SAMUEL, C.S.C.S. Few exercises build compete leg strength better than the goblet squat. The most underestimated of squat variations, the goblet squat has you holding a dumbbell at your chest as you lower into the bottom of a...
Add These 5 Stress-Taming Foods to Your Diet
Face it: life can throw a lot at you, and when stress starts to build, you want to ensure you're doing everything you can to keep it in check. One often overlooked tool? Your plate. The foods you eat can...
HED: CAN YOUR WORKOUT HELP YOU DESTRESS?
BY EBENEZER SAMUEL, C.S.C.S. You know that a good workout can help build muscle and strength. But one forgotten training benefit: It can help you decrease stress. Proper training helps alleviate stress by driving mood-boosting endorphins and providing an outlet...
THE ULTIMATE DUMBBELL BACK WORKOUT
Curated By Ebenezer Samuel, C.S.C.S. The glamour body parts to train are generally chest, arms, and abs. But if you want to bulletproof yourself against injury, clean up your posture, and have a truly complete physique? Then you want to...
TRY THIS HIGH-PROTEIN ICE CREAM RECIPE
BY MIKE ROUSSELL Dessert is often seen as the enemy, a giant calorie bomb with no redeeming nutritional qualities. But it doesn’t need to be that way. With a little creativity and a Ninja Creami ice cream maker, you can...
HED: MASTER THE DUMBBELL SWING
Curated By Ebenezer Samuel, C.S.C.S. The ultimate key to NFL-caliber athleticism (and any high-level athleticism, really) is a mechanic called “hip extension”. Whether you’re running or jumping or throwing a football, explosive power starts with driving your hips forward. It’s...
3 CALORIE-SAVING COOKOUT SWAPS
By Mike Roussell, PhD It’s easy to think that heading to a summer cookout means resigning yourself to heavy sauces, creamy salads, and high-calorie beverages. But what if you could have the best of both worlds: Delicious flavors...
THE PERFECT 200-GRAM PROTEIN DAY
By Mike Roussell, PhD Whether you’re chasing more muscle or building toward the most athletic version of yourself, protein is a must, a key driver to both building and repairing your body after training. In general, that means consuming...
AVOID THESE HAMMER CURL MISTAKES
Curated By Ebenezer Samuel, C.S.C.S. One of the finest arm-growing exercises out there is the hammer curl. Not only does it challenge your biceps and blast your forearms, but it also trains your brachialis, a muscle that essentially lies between biceps...
THE ULTIMATE BEDTIME PROTEIN SNACK: Chocolate Peanut Butter Mousse
By Mike Roussell, PhD The power of protein is well-known to top athletes: It builds muscle and drives healing from their toughest workouts. But it serves another purpose too: Protein can actually supercharge your sleep. For decades, people avoided eating...
Curated By Ebenezer Samuel, C.S.C.S. Whether it’s receivers streaking down the sidelines or pass-rushers bolting past offensive linemen or running backs taking it to the house, the NFL season is always a showcase for explosive strength. And yes, it’s a...
THE ULTIMATE TOTAL-BODY WARMUP
Curated By Ebenezer Samuel, C.S.C.S. Before the best athletes in the world hit the gym, whether they’re training or competing for medals and championships, they always warm up. Yes, really. And yes, I know what you’re thinking. A few sets...
3 Ways to Add Flavor to Healthy Meals
By Mike Roussell, PhD Spoiler alert: healthy foods are rarely synonymous with delicious foods. But no, that doesn’t mean that world class athletes live off only bland chicken breasts and flavorless broccoli mush. The secret to eating for muscle and...
Why the World’s Best Athletes Use Contrast Training
Curated By Ebenezer Samuel, C.S.C.S. You’ve lifted weights before. But never like this. When the world’s best athletes head to the weight room, instead of simply pounding out reps and sets with heavy weights, they’ll often employ a next-gen training...
Your Best Summer Hydration Tips
By Mike Roussell, PhD Summer is here, and yes, that means we can all finally hit the outdoors to work out and play hard, whether you’re hitting the basketball court or playing tag with the kids. But to be your...
The Best Summer Mobility Moves
Curated By Ebenezer Samuel, C.S.C.S. Few concepts in fitness are more misunderstood than the mobility exercise. Very often, it’s the part of our training we’re most prone to leave out, in part because we think it amounts to basic “stretching.”...
3 Great Sources of Quality Carbs
By Mike Roussell, PhD When it comes to carbs, quality is what matters. Sure, ultra-processed, low-quality carbs (think: Pop Tarts) are easy-access at gas stations during summer road trips. But they lack the antioxidants that can aid your recovery and...