14 Healthy, Festive Recipes for your 4th of July Cookout
29 June 2017

Salads with Reds, Whites, and Blues Pick and choose from a variety of things to add to a bed of spinach or mixed greens: Reds: Strawberries, raspberries, watermelon, apples, cranberries, pomegranate seeds, cherries, goji berries, grapefruit slices, figs, tomatoes, peppers, beets Whites: Goat cheese, feta, blue cheese, mozzarella, pears, nuts, seeds, mushrooms, onion, hard boiled eggs, cabbage, cauliflower Blues: Blueberries, blackberries, grapes, olives, blue cheese Healthier Potato Salad Becau...

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Women’s Guide to the Weight Room- 12 Tips & Things to Know
8 March 2017

I remember my first foray into the weight room.  I went in to start some light weight training, and then walked straight to the exit on the other side and went upstairs and used the treadmill. There were zero women in there, and all the guys seemed big, bulky, and knowledgable. I had no clue what proper form was, or how to use the machines, and everyone seemed like experts in there. So if you’re like me and want to start using the weight room but feel intimidated, here’s some tips and...

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A practical guide to meal planning for weight loss (or any other goal)
23 February 2017

Fairly frequently I see people in various places around the internet asking about how to get their diet in check. Most people understand that they need to be counting their calories and macros, but actually planning ahead and putting that into practice can be pretty overwhelming if all you have at your disposal is an app that, for the most part, only helps you retroactively log what you’ve eaten. And by not planning ahead you’re really setting yourself up for temptation and failure. S...

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Bodyweight Progressions for a Bigger and Stronger Butt and Legs
22 February 2017

Finding bodyweight exercises for the lower body that are actually challenging enough to continue stimulating gains even for intermediate and advanced trainees is difficult. Even if you’re a beginner, by focusing solely on squat and lunge variations (which is what a lot of bodyweight routines do) you’re really shortchanging your posterior chain, which just isn’t ideal (especially if you’re trying to build an ass). The general advice in this regard seems to be find a barbell...

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Discipline & Willpower: 3 Scientifically Backed Steps to Form Healthy Habits
21 February 2017

You might be one of those people who has a fatalistic view of discipline and willpower. Either it’s in your genes or your parents molded it into you at a young age, but whatever it is, you’re stuck in your ways and none of your unwanted habits can be changed. You sit down around December 31st every year and think of a laundry list of ways you think you can improve, try to cram it all in your schedule for the next few weeks- eating healthier, working out more, drinking less, being more restrained,...

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