Fitness Focus
BY EBENEZER SAMUEL, C.S.C.S. You’ve trained hard and pushed yourself throughout all of 2024 (especially if you’ve followed all our SMRTFT workouts). But how exactly do you navigate the final weeks of the year, when the mind is overwhelmed with...
The Ultimate High-Protein Breakfast
BY DEZI ABEYTA Starting your day with a high-protein breakfast is a game-changer for energy, muscle repair, and staying full until your next meal. But that doesn’t mean chugging a protein shake, because there’s a more delicious and easy-to-make option:...
BY EBENEZER SAMUEL, C.S.C.S. Between the holidays and last-minute work projects, and winter weather issues, the last thing you have time for in December is a body-slamming, sweat-inducing, hour-long workout every single day. But that doesn’t mean you have to...
THE ULTIMATE OVERNIGHT OATS RECIPE
BY MIKE ROUSSELL Sometimes, you need a super-efficient meal that’ll give your body the protein building blocks to fuel your goals while still tasting delicious. That’s where this overnight oats recipe (which has long been my go-to breakfast) comes in....
THE ULTIMATE GO-HEAVY DUMBBELL WORKOUT
BY EBENEZER SAMUEL, C.S.C.S. To get the most out of your strength training, at some point, you’ll need to train heavy. Pushing the limits of what you can lift is critical to building strength. It helps in other ways, too,...
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...
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...
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...
THREE EXPLOSIVE EXERCISES YOU SHOULD DO
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...