Fitness

Eight hours of sleep does more for performance than almost any supplement, protocol, or training tweak. Before you buy a recovery device, look at your sleep data. If you're averaging under 7 hours, fix that first. Everything else is noise until sleep is handled. What sleep actually does: human growth hormone is released during deep sleep. Protein synthesis happens overnight. Memory consolidation — motor skill learning — occurs during REM. When you cut sleep, you cut the biolo

Two sessions per week, 30–40 minutes each. Focus: single-leg work (Bulgarian split squats, step-ups), hip hinging (deadlifts, Romanian deadlifts), and core anti-rotation (Pallof press, dead bug). That's it. You'll run faster, get injured less, and feel the difference within six weeks. Why single-leg work: running is a single-leg sport. Every stride is a single-leg landing. Most gym work is bilateral — squats, leg press — which doesn't translate the same way. Bulgarian split s

Most people train too hard most of the time. Zone 2 — the pace where you can hold a conversation but not comfortably — builds the aerobic base everything else sits on. Run, ride, or hike at that effort for 60–90% of your weekly volume. The hard sessions hit harder when you've built the base. How to find Zone 2 without a heart rate monitor: you should be able to speak in full sentences, but singing would be uncomfortable. On a run, this feels embarrassingly slow. Most people h

Protein + fiber + water. Build every meal around those three. Everything else is rounding. A grilled protein with a salad or vegetable side and water handles 95% of travel eating without being difficult or annoying to whoever you're eating with. Practical breakdown by meal: breakfast — eggs plus something green if available, or Greek yogurt with fruit. Lunch — protein source with a salad or grain bowl. Dinner — whatever the local cuisine offers, built around the protein. The

Two eggs, half an avocado, and a piece of sourdough before a long run. Or a banana and a scoop of almond butter 20 minutes before a short effort. Forget the complicated protocols. Real food, eaten in time, handles 95% of pre-workout nutrition. Save the gels for racing. Timing: for efforts under 60 minutes, eating beforehand is optional if you have been eating well the day before. For efforts over 90 minutes, fuel matters. Eat 90 minutes to 2 hours before if your stomach allow

A gym without a medicine ball is like a basketball court with no hoops, yet often they get overlooked. Medicine balls are wondrously...

You scream, I scream, we all scream for ice cream! There’s definitely room in every healthy diet for a modest scoop of fully-loaded ice...

Nevertheless, being aware of what you’re putting in your body (and how much) is important. So buckle up! We’re going for a ride to...

You’ll be happy to learn that rest days are an essential part of your fitness journey. That’s right! Get rid of the guilt you have for...

Learn how to grill your veggies using my favorite technique: foil packets! The post Healthy Recipe: Grilled Summer Veggies appeared first...

There are a lot of wonderful things about summer that make it easier to stick to a healthy lifestyle: The nicer weather makes...

Chances are you’ve passed over the sandbags at your gym and I totally get it. If you haven’t used sandbags before, it can be difficult to...

Sliders, they don’t look like much, but when used properly they will light up your core and help you work muscles you didn’t even know...

You may think pre-workout is a relatively new trend, but you’d be surprised to find out athletes have been using supplements in some way,...

When you’re hosting a group or attending an event where you’re asked to help feed the masses, it can be tricky to know what to make. You...

These days, strategies for meal preparation are seemingly everywhere! Endearingly known as meal prep (or #mealprep if you’re so...

Cutting up a whole pineapple can feel like a daunting task. Its prickly exterior seems to ward off invaders of its delightfully sweet...

This summer, we are excited to bring you the Summer of Strength, designed to help you make the most out of your gym experience and try...

Mini Blueberry Tarts Ingredients (yields 4 tarts) Crust 1C raw almonds or 1C almond meal 2T butter, melted 2T brown sugar 1/4t salt...

It’s time to celebrate the Fourth of July! A holiday that comes with a ton of not-so-healthy food choices—where the buffet tables at...