sleep

You’ve seen this motto since you were in high school. You may have even perfected the training and eating part, but what about sleep? How can it affect your body? How many hours do you need? In the past few years, a drop in the duration of sleep time has become evident in the population...

Have you noticed how we feel sleepy around the same time each night? There is a reason behind that. There is also a reason behind why we tend to wake up at the same time each morning if we forget to set up an alarm. It all has to do with your sleep schedule. A sleep schedule differs from person...

You’ve learned the hard way how that after-dinner “snack” can keep you up at night (we’re looking at you Ben & Jerry!). Here are seven feel-good foods that can help you get some quality shut-eye. 1) Oats The complex carbs in oats act like a shuttle to get more of the sleep-inducing amino acid...

If you’re having trouble sleeping, you’re certainly not alone. It’s estimated that as many as 70 million Americans suffer from sleep deprivation! If you make your rest a priority this year, you’ll start seeing changes within a few days and continue to feel better and better all year. First...

If you've been working hard but feel like you're not getting the most out of your workouts, it could be the things you’re doing outside of the gym. Working out is typically only about 1 hour of your 24 hour day. What you do in the other 23 hours can either help or hurt your training. This...

What is Melatonin? Melatonin is a hormone secreted by the pineal gland in the brain that is used by the body to help regulate its internal body clock and induce sleep. Melatonin is readily available over-the-counter to support normal circadian rhythms/sleep-wake cycles, typically through oral...

If you’re a national-level (or even amateur) bodybuilder, chances are you’ve had to fly across several time zones to compete in a contest. Sadly, this can totally throw off your body’s natural sleep-wake cycles and disrupt your routine. (Or worse yet, ruin your peak week.) The good news is there...

Were you struggling to sit down on the toilet this morning because of that brutal leg workout you did yesterday? (Don’t worry, anyone who has ever grunted through enough squats has experienced that tribulation.) Whether you're a recreational gym-goer or a competitive bodybuilder, recovery is an...

By: Matt Weik How many of you are busting your tails in the gym, drinking your post-workout protein shakes, yet it still seems like your fitness goals are out of reach? Do you leave the gym dripping sweat yet the results just aren't showing from your hard work? Your sleep (or lack thereof)...

By: Matt Weik Many things can affect your health (good and bad) and sleep is one of them. Those who focus on their health and fitness levels have a means of tracking their progress and determining factors such as weight, lean muscle mass, body fat, body measurements, strength, blood profile...

Ashwagandha is growing in popularity and for good reason. In this article, you'll learn why it's beneficial for athletes and how it can improve your training. Ashwagandha has become extremely popular, because it’s one of the most effective supplements that has ever existed. Clear evidence...

So you want to get ripped? You better be prepared to make these 4 sacrifices. Learn what they are & prepare yourself for the hardships of being shredded. Let us play a word association game. What do you think of when you read: Bodybuilding Magazine Covers. Instagram Stars. Physique Competitors...

Don't let proper workout recovery be an afterthought. This complete guide teaches you the benefits of proper sleep, nutrition, supplementation, meditation and more! This Guide Teaches You: How to improve your muscle building results by maximizing every aspect of recovery. What steps you can...

Ashwagandha is growing in popularity and for good reason. In this article, you'll learn why it's beneficial for athletes and how it can improve your training. Ashwagandha has become extremely popular, because it’s one of the most effective supplements that has ever existed. Clear evidence...

Need a workout that fits your busy lifestyle and that you can perform in just 2 days per week? We've got you covered with this 2 day A/B full-body program. WORKOUT SUMMARY Main Goal Build Muscle Workout Type Full Body Training Level Beginner Program Duration6 weeks Days Per Week 2 Time Per...

Many fans enjoy seeing their favorite athletes under the bright lights and performing on the big stages. It’s easy to be inspired by their greatness, but almost all of them will tell you that the greatness is achieved through the work that is done when no one is watching. Venus Williams is a...

We’ve all read that getting adequate amounts of shut eye is essential to our wellbeing, and yet hitting the sack at a reasonable time can be one of the hardest habits for most of us to maintain. Of course, long working hours, stressful times, and busy family lives all contribute to late nights...

2 Things That Beat Coffee for Workouts Tired before your workout? These two things may be better than caffeine for optimizing exercise performance. Caffeine and Robbing the Sleep Bank Too many of us view sleep as a bank account filled with hours, minutes, and seconds. When we don't have enough...

6 Things You're Doing To Kill Your Metabolism Do you go through your day wondering what you are doing to kill your metabolism? Probably not, right? Well, maybe you should. There are a number of things you could be doing that are causing your weight gain or lack of weight loss results. In this...

There are few things in life that are more satisfying than going on a bulk. You get to eat more ice cream than normal. You have a good excuse to go to bed early. You get to buy new t-shirts with bigger sleeves. People start squeezing your arms more than they normally do. That being said, I...