Should You Have Protein Before Or After Workout

You’ve probably heard of pre workout protein and post workout protein consumption, but when should you actually have protein? Think of protein as the building blocks of muscle growth—it’s the foundation of lean muscle and essential when embarking on your strength training journey. But, rather than sandwiching your cardio or weighted ab workouts with a … Read more

How to Make Kombucha at Home and Flavor It

Sharing tips on how to make and flavor your own kombucha at home! Hi friends! Hope you’re having a lovely morning! This week is a bit bonkers and we’re enjoying time with some friends who are here from Florida! I’ll be back on Friday with some faves, but in the meantime, here’s a post from … Read more

Two-A-Day Workouts Explained: Better Results Without Overtraining

Some lifters believe the more they work out, the better their results will be. That might mean training every day of the week or grinding out monstrous three-hour sessions in the gym. However, to paraphrase a warning from the philosopher B.I.G. — mo’ training, mo’ problems. Credit: tsyhun / Shutterstock Excessive training is a good … Read more

Things I’m loving lately (summer edition)

Sharing a recap of some of the thing’s I’m loving lately – summer edition! Here are some of the items we’ve bought lately and I find myself using them all time time, and constantly recommending to friends.  Hi friends! Hope you had a wonderful weekend and that you had a safe and happy 4th! We’re … Read more

How to Do the Reverse Lunge for Powerful Legs and Rock-Hard Glutes

Everybody’s keen on boasting about their squat numbers, but many people overlook single-leg work. That’s a pity because unilateral exercises — single-arm or single-leg movements — offer unique benefits such as avoiding overusing the dominant side, isolating and correcting muscle or strength imbalances, improving balance, body awareness and preventing injuries. Credit: MDV Edwards / Shutterstock … Read more

Yoga vs. Pilates: What’s The Difference?

You want to try a new workout, so you go online to check out the classes offered at your local gym. Yoga and Pilates both sound intriguing. They both promise increased strength and flexibility—and they both show photos of happy, fit people holding poses on mats.  But what are the differences between yoga and Pilates? … Read more

How to Do the Bent-Over Barbell Row for a Bigger, Stronger Back

They say, “you gotta row to grow.” And what they’re (almost always) referring to is the big, basic, bent-over barbell row. The barbell row is one of the most challenging exercises you can you implement into your back workouts. Credit: Miljan Zivkovic / Shutterstock The barbell row is often considered one of the most fundamental … Read more

What causes you to walk stiff legged?

Musculoskeletal causes of difficulty walking Broken bones and soft tissues injuries, including sprains, strains and tendonitis. Congenital deformities or conditions that are present at birth. Corns, calluses, sores or warts. Muscle imbalances. What is the meaning of stiff walk? Spastic gait: A person with spastic gait drags their feet while walking. They may also appear … Read more

Is creatine good for your heart?

It raises the risk for heart disease, cancer, liver damage, and stroke. It can also cause testicular shrinkage and breast enlargement in men. Creatine. Can creatine cause irregular heartbeat? Creatine may cause heart arrhythmias, but more data is needed. Fish oil in high doses acts as a blood thinner. It may cause problems in some … Read more

Are carrots high in nitric oxide?

Carrots are a rich source of nitrates, which may be converted into nitric oxide to increase vasodilation, possibly decreasing blood pressure. What foods is high in nitric oxide? Nitric oxide is a gas we make within our own bodies from nitrates and nitrites found naturally in our foods. Good sources include dark green leafy vegetables … Read more

How long does 600mg edible last in your system?

Blood: THC from edibles can be detected for 3 to 4 days in blood. Saliva: Edibles can be detected in saliva for 1 to 3 days. Urine: THC from edibles can be detected in a urine sample for 3 to 30 days, depending on the quantity consumed. Why does THC stay in your body for … Read more

Are pumpkin seeds good for weight loss?

Pumpkin seeds are rich in nutrients known to support weight loss, such as fiber, protein, and unsaturated fatty acids. Are pumpkin seeds good for you calories? A one-ounce portion (roughly a quarter cup) of raw pumpkin seeds provides about 150 calories, 15 grams of healthful fat, just a few grams of carbs, and an impressive … Read more

How do I increase the nitric oxide in my body?

A diet high in nitrate-rich vegetables and antioxidants or the use of supplements, such as L-arginine or L-citrulline, are beneficial ways to boost your body’s natural production of nitric oxide. Other proven strategies include limiting mouthwash and exercising regularly. What foods is high in nitric oxide? Nitric oxide is a gas we make within our … Read more

How much food should I be eating to gain muscle?

Most people require around 20 calories per pound (or 44 kcal / kg) of bodyweight to gain muscle mass. Using a 180-pound (82kg) male as an example, the required daily calorie intake is 3600 calories (20 kcal x 180 lb = 3600 kcal). Do you have to eat a lot to gain muscle? To increase … Read more

Should I be taking creatine female?

Women should take creatine for all of its proven benefits — to increase high intensity exercise capacity, lean body mass, muscle strength, bone mass, and speed recovery. Its use in exercise and sport has been extensively studied and repeatedly proven to be effective in boosting athletic performance. Does creatine affect your hormones? Conclusion: It is … Read more

What is 4 oz chicken breast?

A 4-ounce chicken breast is approximately the size of your palm minus your fingers. When you buy raw chicken, it usually comes in breasts. 4 ounces is about half of one of those breasts. A single serving of chicken should be 3-4 ounces, or about the size of a deck of cards. How much protein … Read more

How much protein do you really need to build muscle?

To increase muscle mass in conjunction with regular exercise, the American College of Sports Medicine (ACSM) recommends that a person eats between 1.2-1.7 g of protein per kg of body weight per day. For a 130-lb woman looking to gain muscle mass and strength, that’s 71-100 g, and for a 150-lb man, that’s 82-116 g. … Read more

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