Tips and strategies to living your happiest and healthiest life

What current research says about strength, recovery, sleep, and aging well By Mikey Budd, CPT, RYT, DPT Candidate Reader note: This article is educational and is not individualized medical advice. Supplement decisions should account for health history, medications, and laboratory findings The short version: Creatine will not turn back the clock, but it may help you get more from your training, hold on to strength as you age, and possibly feel more ready to do it again. In my

The other day during a session, one of my clients asked me “Does anyone get excited when you say ‘more reps’?” I laughed and replied, “Nobody, absolutely nobody.” Not once has there been a moment when I originally tell a client "Let's do 12-14 reps" then bump the number up and have someone respond with "Yay!" or "I thought you'd never ask!" If anything, I'm probably the reason some clients have trust issues but in this blog I want to explain why I’m not going to let you entir

A high-protein breakfast isn’t about fancy recipes. It’s about hitting enough protein early , staying full longer, and making the rest of your day easier. Research shows higher-protein meals help reduce hunger, support muscle retention, and improve satiety throughout the day. Here are 3 simple no stress options... 1. Eggs + Lean Protein Combo Think of this as your “no-fail” breakfast. 3–4 eggs Add turkey, chicken, or lean beef Optional: spinach or peppers This gets you close

Ever have one of those days where you just feel sorta… off. The weights feel heavier. Cardio seems to drag. And the sound of your coach’s voice is slightly more annoying than usual. 😅 Even getting started feels like a battle. And the frustrating part? Nothing about your routine has really changed. You ate fine. You slept well. You showed up like you always do. So what gives? It Might Not Be Physical Fatigue at All We tend to think of fatigue as something physical. Sore muscl

Have you ever watched someone keep showing up while their body is clearly testing their patience? If so, then you know strength does not always look dramatic. Sometimes it looks like deep breaths, slower movements, extra pillows, and doing the same small things over and over without quitting. That was my client Wanda, preparing for the birth of her second daughter Casey. First time around, Wanda handled her pregnancy like a champ but this second one was not for the faint of h

If you've ever seen me wearing my "Gangsta Napper" shirt, I like to believe I genuinely own that title. Almost everyday, almost anywhere,...

Most of us know that exercise is good for our bodies and minds. It makes us stronger, keeps the heart healthy, and helps manage stress,...

In the journey of life, aging is inevitable. As we gracefully advance in years, it becomes increasingly vital to prioritize our health...

Imagine this; it's a random Tuesday morning and you head to your routine spin class only to find out your favorite teacher moved to the...

Steady state cardio is often considered better for burning fat because it primarily utilizes the aerobic energy system, which relies on...

After a big Thanksgiving meal, it's common to feel tired. While many people believe that the tryptophan in turkey is the cause, recent...

A common saying these days is catching some vitamin D when hitting the beach, going for a walk or just catching a few sun rays. As common...

Being a human is hard this day and age but I can't help but think, we are the only species that makes our time on earth way more...

On a normal Tuesday afternoon in March 2021, I felt a pain in my chest unlike any other. Since it was during the COVID-19 pandemic, I...

The month of February probably brings out a lot of different feelings for different people and of course for different reasons. The leap...

Here are some examples of exercises for you to try. The exercises may be suggested for a condition or for rehabilitation. Start each...

One out of every two men and one out of every three women will develop some form of cancer in their lifetime but research shows that...

By Dr. Paul Dallaghan The respiratory system is now known to be plastic, characterized by ongoing changes in the neural control system....

Americans text five times as much as they call, spending on average nearly 30 minutes texting each day. That may not seem like much. But...

If you’ve decided to start a workout routine, congratulations. You’ve already taken the first step. Staying active can improve both...