One of the biggest challenges people face when traveling is maintaining their exercise routine. The two most common excuses? Lack of time and lack of resources. But where there’s a will, there’s a way! If you have a busy day of meetings or sightseeing, get your workout done early before work or play get in…
Using a neutral grip with a Swiss bar or log is a shoulder-friendly way to perform overhead presses. However, these large implements often require you to lean back significantly to clear your chin, which can increase the risk of lower back or neck injuries—or even an abdominal hernia. A simple yet effective solution is to…
The U.S. Food and Drug Administration (FDA) recently announced a ban on red dye No. 3 in food and oral medicines, citing potential cancer risks. If you search “recent red dye ban” online, you’ll find all the details. While this move is a step forward, it raises a pressing question: why are these dyes still…
A new meta-analysis confirms what I’ve been saying for years: minimally processed beef has minimal to no impact on most cardiovascular disease (CVD) risk factors. Here’s the kicker: my personal numbers speak louder than any study. I take zero medications to manage these numbers, and I eat a lot of meat! Ten years ago, I…
Chin-ups are one of the most challenging yet rewarding exercises in strength training. Back in 2021, Amanda could only complete 4 chin-ups (read here). With consistent training and a focus on quality, she reached 10 reps in 2022 (read here). Now, she’s hit an impressive milestone: 12 chin-ups! Male or female, this is an exceptional…
If your goal is to maximize muscle growth, focusing on fewer muscle groups per session might be your best bet. Recent research suggests that training too many muscle groups at once could create a “competition for resources,” potentially limiting gains, especially during periods of low energy availability. This finding emphasizes the value of a split…
In fitness, debates about free weights versus machines are common. Some praise free weights for their functional benefits, engaging stabilizers, and promoting natural movement patterns. Others value machines for their precision, safety, and ability to isolate muscles. The reality? Both have merit. Recent research even suggests that machines can be as functional as free weights,…
When you’re exercising regularly on a high-protein, low-carb diet, hydration becomes even more crucial. Lower-carb diets mean you’re missing out on the hydration “boost” from carbs, where the word “hydrate” is actually part of “carbohydrate.” This often requires extra sodium to maintain balance, prevent cramping, and boost performance, especially since clean diets, without packaged foods,…
The lying (supine) single-leg extension is an effective way to isolate the rectus femoris, especially when performed on your back with the hip extended. Unlike the traditional seated leg extension, where hips are flexed at 90 degrees, lying flat reduces hip flexion, enhancing rectus femoris activation. Research suggests that with reduced hip flexion, the rectus…
Over the past three decades, the health of Americans has taken a dramatic downturn. What was once a rarity has now become the norm, with alarming rates of obesity, diabetes, and even cancer spreading across the population. The most shocking part? It’s affecting our children at unprecedented levels. As a nation, we need to recognize…