Fitness Debate: More Reps vs. Heavier Weights


When it comes to hitting the gym it seems that everyone has their own way of training and their own set of guidelines that they follow to achieve optimal results. But is there a right or wrong way to train? Is there a specific set of guidelines that you should be following to make sure that your gains are progressing as they should, and that you’re achieving the results you want without putting in more effort than necessary? When it comes to weightlifting there is one question in particular that people seem to be asking more and more these days. Should I be doing more reps with lighter weights, or less reps with heavier weights?

High Protein Dessert Recipes


Tis the season for desserts and overeating. Don’t let all of your hard work go to waste, and don’t ruin the progress you made with your summer body just because it’s time to start layering your clothes now. We’ve got deliciously nutritious high protein dessert recipes that will keep you on track with your dietary goals while letting you feel like you’re cheating. It’s the best of both worlds. Whether you are a peanut butter lover, chocoholic or pumpkin craver we’ve got a high protein dessert for you!

Lexi Cahill

Stay On Track This Holiday Season

stay on track

The holidays are here and with them comes the hardest season to stay on track with your diet and fitness goals. Between the holiday office party, social obligations, and family celebrations it’s hard to stay away from the fat, sugar, and starch, and stick with your healthy eating habits. Learn how “Junk” food changes your hormonal profile and why cheat meals are devastating to your health. To avoid destroying your hard earned progress here are the best tips to stay healthy this holiday season, and fend off those extra pounds.

Lexi Cahill

How To Squat Heavy Weights

When you’re training for a marathon or athletic event you don’t just run, swim, bike or complete drills pertaining to that athletic event. You spend time working out all areas of your body to make them faster, stronger and more efficient so that they work better together to create better overall performance. The same theory applies when you want to improve your weightlifting abilities. You cannot expect to increase the amount of weight you can lift with one part of your body without also strengthening the rest of your body. Especially when your goal is to squat heavy weights, which in itself takes multiple muscle groups to accomplish. Here are a few tips to help you increase your squat weight.

Lexi Cahill

Healthy Chicken Soup Recipes for the Crock Pot

cooking hacks

Now that the weather is getting colder, it’s time to break out your slow cooker. We’ve got five healthy chicken soup recipes to get you started with your winterized meal prep. Whether you want something traditional or a soup with a little more spice, you’ll find something to fit every taste on our list. And since you won’t have to spend any time tending to your crock pot soups, you can spend that extra time shopping, decorating, and getting ready for the holidays.

Lexi Cahill

Be More Productive At The Gym In 5 Easy Steps


To see the results that you’re working towards manifest within a reasonable timespan you’ll have to stay motivated, push yourself and be more productive both at the gym and at home. Rome wasn’t built in a day, and your perfect body will take time to mold and sculpt into fruition too. In that time you will need to learn how to live a healthy lifestyle complete with maintaining a nutritionally balanced diet and of course a gym routine that keeps you feeling challenged and engaged. Most importantly though, you will need to make sure that your time in the gym isn’t wasted. Follow these 5 easy steps to be more productive at the gym and get the most out of your scheduled workouts.

Lexi Cahill

Fitness Food Bag

workout lunch box

No matter how many ‘get fit quick’ schemes come onto the market, there will only ever be one tried and true method to getting the fitness results that you desire, whether that is to gain muscle mass, or lose fat. In the end, it all comes down to a balanced diet and a healthy workout regimen. Making sure that you’re eating a balanced diet that consists of the proper percentage split of carbohydrates, fats, and protein, is the most important thing that you can do for your physical health. That is because, nutritional health makes up eight percent of your total fitness model, while physical activity accounts for only twenty percent. Of course this doesn’t mean that you should stop working out, it just means that unless you’re also feeding your body correctly, the workouts that you’re doing, aren’t going to get you the results that you crave.

Lexi Cahill

Pre & Post Workout Advice For Better Results

We all have our pre and post workout rituals. Things we do to help us run faster, lift heavier and go longer during our time in the gym. Some of these are generic things that generally help anyone who tries them whereas some of them are personalized tricks that others might call us crazy for using. We’re not here to discuss these, since they often have very little scientific backing behind them and may only work for a select few individuals. This article is going to give you some advice that everyone can use before and after their workouts to get better physical results.

Lexi Cahill

The Best Fitness Routine

We’re going to go ahead and just tell you right now that the best fitness routine is the one that works best for you. There is no perfect diet, and no secret workout plan that will make all of your fat disappear and your muscles tone, tighten or bulk overnight. There is no such thing as a one size fits all fitness routine, because different bodies respond to different situations better than others. Basically what this means is that you may have to sort through multiple workouts and diet plans before you find the best fitness routine for you. There are a few ways to make that process easier and less time consuming though.

Lexi Cahill

How To Meal Prep When You Travel

Traveling is no excuse to stop eating nutritiously. If anything, your body needs a more balanced and stable diet when you are traveling than any other time, because it is adjusting to so many other differences in your daily routine. Traveling can be hard on your body, but you can make it easier through maintaining a proper diet and exercise routine no matter where you are. Keep your healthy diet a constant whether you are going away for the weekend or for an extended vacation with these convenient tips on how to meal prep when you travel.

Lexi Cahill