How Low to Go in a Squat? blog Feb 21, 2024

How Low should you go in a Squat?

 When it comes to squat depth, finding the sweet spot that works for you isn't a one-size-fits-all approach. Your squat depth should align with your primary fitness goal and your individual body structure. Whether you're a seasoned lifter or just starting...

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Does Protein from Non-Animal Food Count? blog Feb 17, 2024

Does Protein from Non-Animal Food Count?

Protein is a fundamental macronutrient, especially crucial if you have specific fitness goals in mind. However, counting and optimizing protein intake can be confusing, particularly when it comes to trace amounts from various sources. In this article,...

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Tuscan Chicken Pasta (Low-Carb, High-Protein, Gluten-Free) chicken & seafood meal prep recipes Feb 16, 2024

A super flavorful, high-protein, gluten-free pasta dish that will leave you feeling full and satisfied for hours!

I'm not usually a big pasta gal because I'd much rather stuff my face with squash and potatoes lol but I had some protein pasta in the pantry and decided to give it a whirl. Don't be...

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Get Larger Glutes, Not Thighs blog Feb 14, 2024

How to Get Larger Glutes, not Thighs

Are you looking to achieve those dreamy glutes without overdeveloping your quads? Building well-defined glutes is a popular fitness goal, but it's essential to use the right techniques to prevent disproportionate leg development. In this guide, we'll explore...

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Compound vs Isolation Exercises blog Feb 10, 2024

Compound vs. Isolation Exercises: Should you do Both?

When it comes to designing an effective workout routine, the choice between compound and isolation exercises is a critical consideration. Both have their merits and drawbacks, and understanding how to integrate them can greatly impact your...

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Do you Have to Add Weight to Progress? blog Feb 07, 2024

Do you Have to Weight to Progress?

When it comes to building muscle and transforming our body composition, one fundamental concept stands out: progressive overload. This principle drives our fitness journey and helps us reach our desired goals. In this article, we'll delve into what progressive...

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Is Squatting Knees over Toes Bad? blog Feb 03, 2024

Is Squatting Knees Over Toes Bad?

Nope, it’s Not

The debate over whether squatting with your knees over your toes is a recipe for injury has sparked confusion for years. It's time to debunk the myth and shed light on the truth: squatting with your knees over toes is not inherently bad....

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Rachel's Sick Protocol blog lifestyle tips Feb 02, 2024

It's that time of year 

I've been down and out for the past week or so and decided to update my Sick Protocol Guide with the foods, supplements, and other things that have helped me manage/fight it off as best as possible.

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