Eat a Balanced diet-  To figure out your macronutrient distribution, start by calculating your total daily calorie requirements using one of the following apps – or  Once you know your daily calorie requirements, set your protein intake between 10-35% of your daily calories (on the lower end for the general population and the Read more »

Importance of Core

A strong core is vital for balance, stability, and good posture. Core muscles create a solid base for your body, allowing you to stay upright and stand strong on your two feet. Core work involves much more than just crunches, but it does not have to be fancy either…go back to the basics with planks, Read more »

How to progress to an unassisted pull up

The Pull-Up is a well known compound exercise for training the back. It mostly targets the Latissimus Dorsi (Lats) but many other muscles are targeted like the the middle and lower trapezius, rhomboids, pectoralis major and minor, deltoids, infraspinatus, teres major, biceps brachialis, and the brachioradialis just to name a few!  Talk about a lot Read more »

What are macronutrients and why are they so important in strength training?

Macronutrients are compounds found in food that are used by the body to make energy. The three macronutrients are carbohydrates (4 kcal/gram), protein (4 kcal/gram), and fats (9 kcal/gram). When it comes to weight loss, overall calorie consumption is more important than dietary macronutrient composition. In general, a person must consume a 500 kcal/day deficit Read more »