Fitness Focus
By Mike Roussell, PhD Want to have your best workout? Then what you eat right before your workout is key. Your goal: consume foods and nutrients that can fuel you through your session without overwhelming your digestive system. And yes,...
THE ULTIMATE STAY-FOCUSED WORKOUT
Curated By Ebenezer Samuel, C.S.C.S. When it comes to building strength and muscle, the basics are what get you jacked. Unconventional exercises, however, are what keep you interested. And now that April has arrived, staying interested is critical to reaching...
The Best Way to Cut Empty Calories
By Mike Roussell, PhD Few things will keep you from getting (and staying) lean quite like empty calories. Yes, you should enjoy the meals you eat. But that doesn’t need to wreck that body you’ve worked so hard to build....
TRAIN THESE MUSCLES FOR A WELL-ROUNDED PHYSIQUE
Curated By Ebenezer Samuel, C.S.C.S. Building your summer body does not require you to do every exercise in the book. Yes, Instagram and TikTok deluge you with new moves that layer muscle on here and build strength there, but as...
Best Supplements for Muscle Growth (and How to Eat Them!)
By Mike Roussell, PhD In the quest for muscle growth, supplements are often hailed as the ultimate solution. But that doesn’t always mean downing powders and pills. Sure, tubs of protein may be convenient, but as summer nears, you’ll want...
Start Building Your Summer Body
Curated By Ebenezer Samuel, C.S.C.S. The ultimate cheat code to your summer body goals is simple: Start the process now. It takes more than 30 days to whip yourself into summer shape, so building a workout in May doesn’t cut...
3 Antioxidants You Should Eat Daily
By Mike Roussell, PhD Sometimes, the fix for stiff joints and sore muscles isn’t about stretching or using the massage gun. Instead, you need to tweak your diet, loading up on antioxidants. What are antioxidants? They’re foods that help your...
How (And Why) You Should Train for Power
Curated By Ebenezer Samuel, C.S.C.S. You’ve lifted dumbbells before. But never like this. Generally, when we strength train, we veer toward slow, controlled lifts, which builds critical muscle. But our body is capable of another style of movement, too. Our...
3 Ways to Meet Your Protein Requirements
By Mike Roussell, PhD You're hitting the weights regularly, training hard, and pushing your limits. But if you aren’t crushing your daily protein targets, you still may not be maximizing your results. Protein is the most critical macronutrient, and daily,...
Curated By Ebenezer Samuel, C.S.C.S. From the Super Bowl to the NFL Scouting Combine, February is a month that showcases sublime athletes running and jumping into ESPN highlights that we’ll all watch over and over. But those acts of athleticism...
The Perfect Morning Wakeup Shake
By Mike Roussell, PhD Morning energy and focus don’t only come from caffeine. If you can increase blood flow and oxygen to your brain, you’ll amp your awareness. How can you do this? My go-to is a family of antioxidants...
Curated By Ebenezer Samuel, C.S.C.S. The best part about working on your mobility is this: You don’t need to spend hours training it, and you don’t need any equipment, either. That’s partly why mobility work is one of the finest...
By Mike Roussell, PhD The Basics of Clean Eating From drinking more water to eating more salmon to adding more greens to your diet, it’s easy to start every year with new goals in the kitchen. But the secret to...
Curated By Ebenezer Samuel, C.S.C.S. So the New Year has arrived. And with it, comes the eternal chase for the new, stronger version of you. It’s a classic quest every January, but very often, we fall short. Here’s why: We...
Stay Consistent Through the Holidays
Curated By Ebenezer Samuel, C.S.C.S. For many reasons, as the year winds down, we find ourselves with less and less time (and sometimes, interest) for our workouts. And yes, it’s fine to relax just a bit in late December. Just...
3 Ultimate Holiday Eating Tips
By Mike Roussell, PhD 3 Ultimate Holiday Eating Tips As the holiday season rolls in, navigating the festive feasts without derailing your health goals becomes a real challenge. But this doesn’t mean resisting all temptation (and good food!). It means...
Get Strong in 20 Minutes a Day!
Curated By Ebenezer Samuel, C.S.C.S. The key to staying healthy and fit in December has always been simple: efficiency. From shopping lines to travel plans with family to general fatigue from a long year, no month seems designed to test...
The Ultimate Post-Running Recovery Shake
By Mike Roussell, PhD After pounding the pavement for mile after grueling mile, your muscles are screaming for restoration. Quickly replenishing lost nutrients is crucial for reducing post-run soreness and fatigue – and getting you ready for your next run....