Fitness Focus
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...
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...
THE ULTIMATE BODYWEIGHT WORKOUT
Curated By Ebenezer Samuel, C.S.C.S. The beauty of a bodyweight workout isn’t simply that you can do it anytime, anywhere. Bodyweight exercises provide two critical benefits missing from standard weight work. First off, they force you to use your core...
By Mike Roussell, PhD Whether you’re looking to pack on muscle or to shed bodyfat, preparation is key. But that doesn’t always mean meal prepping chicken breasts and steamed vegetables. It also means planning ahead for your snacks in between...
3 Underrated Exercises for Abs
Curated By Ebenezer Samuel, C.S.C.S. You’ve done situps and planks before. But if you truly want a strong, durable core (that also looks great for the summer), it may be time to rethink your approach. Often, the best exercises for...
Two Stealth Energy-Boosting Foods
By Mike Roussell, PhD When you think of boosting energy, you probably think of caffeine. But the caffeine high is often fleeting. If you want a better way to crush the day and stay driven 24-7, aim to find foods...
Curated By Ebenezer Samuel, C.S.C.S. It’s all come down to this. Over the last few months, we’ve helped you build functional muscle, get athletic, and add power that will keep you healthy for years. But now, summer is around the...
The Best-Tasting Post-Training Shake Ever
By Mike Roussell, PhD Over the years, the muscle-building recovery shake has gotten a bad rap. It can conjure up images of Rocky chugging raw eggs or the biggest guy at your gym slugging down scoop after scoop of powder...
3 WAYS TO SPICE UP YOUR WORKOUTS
Curated By Ebenezer Samuel, C.S.C.S. Few things can short-circuit gym gains like boredom. Boredom can creep into our workouts easily, too, because we often fall into a repetitive rhythm of counting reps and sets and weights of the same movements...