Butts are having a moment—and it’s about time. Strong glutes don’t just fill out your jeans, they make your back, hips, and knees stronger and more resilient. Strong butts improve performance, endurance, mobility, and longevity. But even though butts are now getting the recognition they deserve; North America is in a sort of “butt crisis.” From sedentary jobs to phenomena like Dead Butt Syndrome and Ozempic Butt, the message from the universe is clear: take care of your butt and your butt will take care of you!
Let’s say you’ve got your bridges, hip extensions, and other glute activation exercises down and you are ready to do some lifting. This small collection of glute-building exercises is a great next step that will help you build your butt fast!
In this blog post, we’ll discuss the best exercises and lifestyle and nutrition tips to ensure the best booty gains. These intermediate-level butt exercises will help you build strength, shape, and definition. These are large-multijoint movements that are perfect for people who have mastered the beginner gluteal activation moves (see Wake That Butt Up blog post) and want more results!
This tasty breakfast bowl is high in protein and fiber, so you can keep your blood sugar stable and set yourself up for a great day. Imagine what you’ll do with balanced energy and fewer cravings for carbs and sweets!
This recipe combines crunchy-textured chia seeds, your favorite plant-based or whey protein powder, powdered peanut butter, rich cocoa powder, Greek-style yogurt, and non-dairy milk (or dairy if that’s what you like).
Inflammation is the body's natural response to injury, illness, or stress. While this process is essential for healing, chronic inflammation can lead to a range of health problems, including joint pain, cardiovascular disease, autoimmune conditions, high cholesterol, diabetes, and hormone imbalances like low testosterone or estrogen dominance.
Pharmaceuticals often focus on managing inflammation as a symptom, providing temporary relief without addressing the underlying causes. For many, this approach feels insufficient, highlighting the need for solutions that promote long-term health and balance.
Fortunately, there are practical and novel approaches you can take to combat inflammation and support your overall health. In this post, we’ll explore effective methods across exercise, lifestyle, nutrition, and supplementation that can help you tackle inflammation and feel your best.
Ever notice how humans tend to get more hunched as we get older? It happens, but there’s plenty you can do about it. If feeling older than you need to seems like something you’d like to avoid, read on!
Gift-giving season isn’t just limited to the holidays—it can be any time of year! And when it comes to finding the perfect present, Amazon is a one-stop shop for everyone, especially fitness enthusiasts. Whether you’re shopping for a beginner, a weekend warrior, or a dedicated gym rat, I made a curated a list of 30 fantastic fitness gifts that are sure to impress. From workout essentials to recovery tools, these thoughtful picks will make any fitness lover feel like a total gym bro and keep them motivated.
Whether you’re looking for a gift for Christmas, Chanukkah, a birthday, Boss’s Day, Father’s Day, Mother’s Day or just because, this gift-giving guide has got you covered.
Sudden cramping, an uncomfortably distended belly, feeling like you have to poop but can’t, we’ve all been there. Sometimes it’s easy to recognize indigestion, sometimes it’s not. Vitamin deficiencies, low iron, fatigue, cracking in the corners of the mouth, cold hands and feet are just a few of the less obvious symptoms of problems in the digestive tract.
Gas, bloating, constipation, nutrient deficiencies and other gastrointestinal issues aren’t just random things — most of the time, they can be tied back to one thing: stomach acidity. Namely, a lack of it. What I’m trying to say is that many GI problems can be addressed or prevented by ensuring your stomach is acidic enough to do its job.
The recent New York Times article on “dead butt syndrome” certainly grabbed attention, and for good reason—it sheds light on an important issue affecting many of us. It’s a great introduction to the public health booty emergency many are facing, but here, we’ll take a deeper dive into the practical steps you can take. If you’re searching for answers to your own derriere dilemma, you’ve come to the right place.
There are lots of reasons to want a strong butt: looks, decreased back pain, healthier knees, and stronger hips. As I tell my clients all the time, a strong butt sets you up to do whatever you want in life. It is literally key to everything, and that is a hill I’m willing to die on.
In this blog post, we’ll focus on activating your glutes. Gluteal muscles switch off for all sorts of reasons (Dead Butt Syndrome anyone?). What we want to do is flip that glute switch the ON position.
The good news is that there are dozens (if not more) of glute exercises out there. I’ll do my best to organize them into something that makes sense here, so let’s look at some of my favorite glute exercises.
You won’t believe how tasty and easy-to-make this refreshing summer energy boost is. It’s my new favorite.
If you haven’t made coffee at home in an authentic Italian Moka pot, you’re missing out on an easy way to make cozy and satisfying drinks for stupid cheap. I’ve been using one for years that I bought on a whim. I use it every day, and it’s the only coffee make I own now.
Working out at home can be convenient, safe, and fun — but only if your space is set up right. Otherwise, it can be a total disaster. When someone is new to home workouts, it can be overwhelming. What equipment should I get? Where do I put it? What else do I need?
In this blog post, we’ll go over what to do (and not do) when you’re setting up a home gym or workout space.
You’ve gotten great results after going on GLP-1 medications for weight loss or to control diabetes, which feels excellent, but there’s a surprise side effect (or two) that isn’t so great: a flat butt and/or saggy skin on your face! Not super fun, but those problems are common after semaglutide weight loss.
It’s not just about looks — it’s about health, too. The decreased muscle mass that comes with appetite-suppressing weight loss medications can lead to osteoporosis and frailty during old age. And the sagging features of “Ozempic Face” correlate to decrease collagen production, which also affects joint health. That’s a recipe for a disaster if I ever heard one!
It is common (but definitely not normal) that we find ourselves more sedentary than we’d like to be. There are moments where it becomes more obvious:
Maybe your doctor has told you to move more. Or maybe you want to lose weight. Or maybe, if you have ADHD like me, you want to jump out of your skin after sitting still for a while and you know moving around makes you feel better. BTW, if you have ADHD or are on the autism spectrum this feeling is pretty normal (although still annoying).
According to a study published in 2023, high step count populations (>8,763 steps a day) have a 60% lower risk of all-cause mortality compared to low step populations (<2k steps a day) and a 51% lower risk of developing Cardiovascular disease. Even small amounts make a big difference. Participants who got 2500-2800 steps per day decrease risk of CVD by 11% and death by 8%. What this means is that moving more makes you healthier, feel better, and less likely to die for any reason.
Ever wonder why some people seem to get better results out of their workouts than other people? Chances are, if you talk to a gym rat who knows what they’re doing, they’ll tell you about the strategy behind their workouts — periodization.
Kind of like how babies learn to crawl before they learn to walk, a good workout program should build on itself in a systematic way. Another way to think about it is like gears on a 10-speed bike (or in a car). You start out in the lowest gear, which gets you ready for the next gear, and so on.
There are all sorts of ways to build periodized programs, but just so we don’t get in the weeds, I’ll focus on only one way: a workout program built for my typical client.
“Coffee: because I’ll sleep when I’m dead,” said the smiling Don Draper-looking man, gesturing carelessly with his mug of black coffee, which caused a little to splash out. This was on a magnet at a coffee shop I worked at when I was younger. Funny, yes. True, also yes.
Sleep is one of the most important things a person can do to live linger, get better results in the gym, be more productive, and be happier all around. It’s also my favorite way to be healthier! As a personal trainer and nutrition coach, I recommend it to literally every single client I work with.
Fitness trackers are everywhere these days, and it can be overwhelming to choose the right one for you. In this post, we’ll look at several top trackers based on features, versatility, budget, and app integration. I’ll also add a little paragraph about who each of these watches might be best for, since that’s not often something you see in blogs. And if you’re anything like me, making sure I get something that fits my needs is super important. There’s something for everyone here, so let’s dive in!
Vitamins and supplements are a hotly contested topic in the health and fitness world, with some claiming they are a worthless way to have expensive pee, while others claim they are absolutely essential. The fact of the matter is that both can be true, depending on the product, how it is made, and who is taking them.
In this blog post, we’ll explore five core supplements that most people should take, overview what to look for when choosing supplements, and how to decide how much (if any) of these is right for you.
Recipes are great and all, but sometimes you just need to make something quick and dirty. The problem is, most people don’t understand what flavor combinations will get the desired result, so we end up sticking to salt and pepper. As a result of that, we think healthy home-cooked meals are boring and end up ordering out.
But what if everything you need for mouth-watering flavor is already in your pantry? With just a little direction, you can have variety in your life — without ordering take-out!
You know that phrase “less is more?” It’s kind of a metaphor for recovery activities. You can go balls-to-the-wall in your workouts, but if you aren’t recovering optimally, your efforts in the gym might be wasted — or at least diminished.
