Featured content

Roxy Aguirre 1. Roxy Aguirre Roxy Aguirre’s journey epitomizes resilience and personal transformation. Living in Los Angeles, she began her entrepreneurial path ten years ago, driven by personal tribulations and a commitment to regain strength and confidence. Facing challenges like her son’s autism diagnosis, her mother’s cancer battle, and her own struggle with Lyme Disease, Roxy used these hardships to fuel her resolve to rebuild her life and wellness. Her brand empowers women to seize...

If you’re looking to add some explosive power to your workouts, you’ve come to the right place. Plyometric training can be a game-changer for your workouts. This dynamic form of exercise, often called “jump training,” is all about high-energy, high-impact movements that target your muscles to exert maximum force in short bursts. It’s like giving your fast-twitch muscle fibers a wake-up call, pushing them to deliver quick, powerful movements that can help boost your speed, strength, and...

Among athletes and performance trainees, injured ankles may be the most common injury of the body to develop problems. Any sport that involves jumping, quick changes in direction or uneven surfaces leaves the ankles at a higher risk for harm. Ankle injuries can come in various forms—as minor as a mild strain or inverted sprain to those more serious like stress fractures—and though they may not be as common in the weight room as they are on the court or field, it’s important we’re all aware...

With around 90% of protein metabolic waste being excreted by the kidneys, some researchers have theorized that high protein diets, especially those undertaken by athletes and bodybuilders, could lead to ailments such as chronic kidney disease by putting strain on the organs. A recent systematic review, however, appears to have disproven this notion, and has even gone so far as to demonstrate a positive relationship between protein and kidney disease. How was the study carried out? In the...

These days, George Bamfo Jr. flies on private jets and mingles with Hollywood powerhouses like The Rock and Vin Diesel, but it would be his motivation to workout as a way to beat crippling anxiety that kickstarted his career as a coach. His success is all thanks to making the most of his preparedness during a chance meeting with rapper and actor, Ludacris. And, in a chat with M&F, Bamfo Jr shares how early morning workouts literally changed his life, and why his strong bond with Ludacris...

When it comes to frosty treats, ice cream reigns supreme and remains one of America’s favorite desserts, whether as a cool ending to a sultry summer day or the perfect topping for a slice of apple pie. And with unrelenting heat waves being the summer norm, certainly a bowl of ice cream is more appetizing than chocolate cake. But like most sweets, it can be downright indulgent, with high amounts of saturated fat and added sugar that means an extra scoop or two can derail your healthy eating...

Senada Greca is the go-to trainer for celebrities like Bebe Rexa and has amassed more than 5.5 followers on Instagram thanks to her awesome workout and nutrition tips. Recently, the physical trainer and founder of Zentoa performance wear posted a mindful full body kettlebell workout to give your whole body a blast. Why not try it for yourself? One of the benefits of kettlebells, aside from the portability and convenience, is that they provide a seemingly unlimited number of potential...

As we learned in part 1 of this series, the squat pattern can take on many identities, and the best version is the best version to suit your comfort levels, body type, and individual goals. Depending on the skill level of the individual, the training effect that can be received from squat variations can vary from person to person. Last article, the overhead, front, and back squat variations demonstrated a good range of skill sets and training levels necessary to pull the movements off, and...

Post your favorite FIT FEMALE!!!!

Dogpound Gym founder and trainer Kirk Myers may look tough on the outside, but don’t let his giant muscles fool you. Myers learned at an early age how to understand women from watching his dad work alongside several female teachers in his own place of work. “My dad is a retired elementary principal,” Myers tells Muscle & Fitness. “I really came from an amazing upbringing with a dad that was a really great dad and a mom who is very inspiring.” Dogpound Once an overweight kid from Kansas...

You know that feeling when you step outside, take a deep breath of air, and instantly feel a little more alive? That’s the magic of outdoor workouts, which we often overlook during regular gym routines. But what if I told you that there are countless benefits of outdoor workouts, and that it could do wonders for your body and mind? Here, we’ll explore four great reasons to take your workout outdoors. Trust me, once you experience this change of pace, you may do it more often. 4 Healthy...

Love it or not, squatting is an effective way to build muscle and strength, and it’s a non-negotiable part of any serious workout routine. One squat variation that’s worth your attention is the single leg box squat. Overall box squat variations are fantastic for many reasons, but the three main benefits that keep me coming back to them are the box provides a reference point, which is essential for the novice to build good squatting form. Second, reducing the range of motion is excellent for...

Mette Lyngholm – Shredded Danish Fitness Model

Many sports fans around the world will be tuning into the Olympics to see the best in the world showcase their skills. American fans anticipate seeing Simone Biles in gymnastics as well as swimmer Katie Ledecky, track and field athlete Noah Lyles, and LeBron James along with the rest of the superstars on the men’s basketball squad. In total, 15,000 athletes from 120 different countries will compete for sports immortality and Olympic glory in Paris, France. As great as they all may be, none...

Anthony Joshua proved he was still a serious threat in boxing’s heavyweight division after dismantling Francis Ngannou in only the second round with a brutal knockout back in March. And, while the Watford, England born power-puncher spends hours in the gym, he is also an avid recovery fan. In a video posted to his 17 million Instagram followers this week, AJ revealed that he has been receiving cupping therapy. Workout Routines Here's One of the Workouts That Keeps Anthony... The...

Some lifters frown upon some fitness machines and the exercises performed on it. The Smith machine is one of those underappreciated piece of strength equipment mainly due to what may be perceived as its biggest drawback: the fixed bar path. But you may be surprised by how many unique Smith machine exercises there are that fall under the training radar that can lead to larger gains. The extra stability of the fixed range of motion makes some exercises easier and allows you to focus more on...

Have you ever seen those half-dome, squishy-looking contraptions at the gym and wondered, “What on earth is that?” Well, it’s the Bosu ball—a versatile piece of fitness equipment that looks like someone sliced a stability ball in half and mounted it on a flat platform. It’s named after “Both Sides Utilized,” reflecting its dual functionality. You can use the flat or dome sides to perform bosu ball exercises challenging your balance, strength, and coordination. Typically, you may find Bosu...

If ever there was a bodybuilder who exemplified ‘bicep goals’ it was Phil Heath. Despite retiring from active competition, the seven-time Mr Olympia still appears to be forged from twisted steel and, fortunately, the icon is all about sharing his tried and tested methods. In a recent Instagram post, the legend shed some light on three “easy” ways to grow your biceps. Here’s how you can hang with Heath. Tip One: Volume “Train them twice per week!” explained Heath of his bicep building...

Anyone ever use? I just ordered some, liver test came back elevated. Hoping the TUDCA will help Heard great things for liver protection and cleanse

This article breaks the steroid side effects down, explaining how steroids affect different body parts. Thinking about taking steroids? Read this first. The term steroids normally are associated with reference to a class of drugs that are used to treat a variety of medical conditions. Steroids have several uses for medical purposes, such as maintaining sexual characteristics in males following surgery for removal of testes following testicular cancer, in adolescent males suffering with...