How Often Should You Work Out? Here’s the Real Answer (It’s Not What You Think)
How often should I work out?” It’s one of the most common fitness questions—and the answer isn’t one-size-fits-all. Your optimal training frequency depends on your lifestyle, goals, and experience level. While 2–3 days per week is a great starting point for most, what really matters is finding a sustainable rhythm that fits your life. Fitness is a journey, not a race—so start small, stay consistent, and build over time.
Why You’re Not Getting Stronger: The Power of Progressive Overload Explained
Many beginners fall into the trap of doing the same workout with the same reps and weight every day. While it’s a good start, it’s not enough if you want results. To build strength and see real progress, your body needs to be challenged — and that’s where the principle of progressive overload comes in. By gradually increasing resistance, reps, or intensity, you signal your body to keep adapting and growing stronger.
Are You Training Your Core Wrong? Here’s What You’re Missing
When most people think of core training, they picture planks, crunches, and the occasional Russian twist. While these moves have value, they only scratch the surface. To truly build a strong, functional, and aesthetic core, your workouts need to target all major movement patterns — flexion, extension, rotation, and lateral flexion. If your current routine doesn’t include all four, you’re leaving serious gains on the table.
How to Break Through a Fitness Plateau!
How to Break Through a Fitness Plateau and Start Making Gains Again
Feeling stuck in your fitness journey? Hitting a workout plateau can be frustrating, but it’s also a sign that your body has adapted to your routine. The good news? You can break through it with a few smart strategies. Start by switching up your workouts—try new exercises, increase your reps, or add more weight. Progressive overload is key to challenging your muscles and boosting strength. Don’t forget to check your diet, too! Fueling your body with enough protein and carbs can help you push past that plateau and see progress again.
3 Small Daily Wins
One of the biggest mistakes people make when trying to improve their health or body composition is taking on too much, too quickly. Small, manageable changes like walking, prioritizing sleep, and increasing protein and fiber are easier to maintain and lead to lasting results.
Intermittent Fasting: Game Changer or Just Another Fad?
Intermittent fasting is a hot topic in the fitness world, and I get asked about it constantly. Here's the reality: while intermittent fasting can help with weight loss by reducing your eating window, it’s not a magic solution. You still need to be in a caloric deficit to lose weight, and overeating within your window can derail your progress.
The BEST Way to Improve Your Mobility
Improving mobility is a common goal among fitness enthusiasts, and the traditional approach has often been to stretch extensively. While stretching can temporarily increase a joint's range of motion, it requires a significant time commitment to maintain these gains. A more effective and time-efficient method is weight training through a large range of motion, utilizing whatever range is currently accessible. By gradually expanding this range over time, one can strengthen the muscles around the joints, enhancing stability and unlocking a greater range of motion. Training with lighter weights through a full range is shown to be more effective for muscle growth, strength, mobility, and injury prevention compared to lifting heavier weights through a limited range. Therefore, incorporating a wider range of motion in weight training can simultaneously improve both strength and mobility.
The Protein Advantage: Boost Fat Loss, Muscle Growth, and Health.
Protein isn’t just for getting jacked. High-protein diets have been shown to be superior to low-protein diets for fat loss, thanks to the Thermic Effect of Food (TEF). Protein requires more energy to digest, absorb, and metabolize than carbs or fats, making it a more efficient fuel source. Additionally, high-protein diets favor fat loss over muscle loss, leading to better body composition and easier weight maintenance.
Top 3 At Home Health Hacks
Struggling to find time for the gym or feel uncomfortable in that environment? Discover three simple yet effective ways to boost your physical health from home! 🏠