before

Actor Omar J. Dorsey is best known for his riles in films like The Blind Side, Django Unchained, and Selma before landing his latest role as Ray in the Max hit series Bookie. But while he also appeared in the popular drama, Queen Sugar, this actor is now limiting his intake of the sweet stuff...

We’re only as strong as our weakest links, really – so it’s in order for us to give ourselves a once-over to see what needs to be done to get the most out of our workouts and hit the muscles we’re trying to stimulate into solid growth and development. With that said, you could be a straight...

Olympia fans were in for a treat recently as Hany Rambod trained his legendary clients; Derek Lunsford and Hadi Choopan in the same epic session. As expected, they demonstrating some monster muscle by executing machine incline barbell rows. Here’s what went down, and why you should follow your...

Before becoming an actor and producer, McKinley Freeman had a cushy corporate gig that allowed him to travel the world. Through all the years of schooling to complete his MBA and working his way up to what many would consider a great situation, he couldn’t escape the feeling that there was...

Before the early 2000s, stretching was considered an essential part of starting off any workout routine. It was also a staple solution to any existing muscular tension or “tightness.” Today, many of the same rationales are still in use, so it’s worthwhile to bring attention to what’s right and...

Back pain is the leading cause of work limitations globally; and if you’re a heavy lifter, lack proper posture, or experience regular stress, you may be one of the 50 to 80 percent of adults who will experience at least one episode of back pain in their lifetime. With these eye-opening...

Regular sweating and seasonal changes can wreak havoc on the skin causing breakouts, clogged pores, and an imbalance in the skin’s sebum – making it either dry or oily. With that, comes questions of how to care for your skin and what skin care products should be used (or avoided) depending on...

Get creative with the most dreaded day of the workout week with these 5 insane-yet-effective moves that will build leg-muscle mass in no time. Leg training isn’t easy and you may think your exercise arsenal is limited at best. You may be under the impression that when leg day rolls around you...

Stretching is one of those things coaches and hardcore lifters never sit on the fence about. It’s either a complete waste of time or it’s curing cancer. There is no in-between. Usually, both sides will argue till they are blue in the face if it doesn’t come to fist-a-cuffs first. When coaches...

IFBB Pro League women’s bodybuilder Kristina Mendoza has a physique worthy of standing on any stage, but what fans know her best for are her quads. Knowing a lot of people wonder what her keys are for building great legs, she shared her insights with Whitney Jones and Alina Popa on a recent...

There is no way you can build muscles mass if you’re not eating right before and after your workout. Many people don’t understand the fact that they break down muscle tissue in the gym and their muscles grow bigger and stronger while they’re outside the iron paradise. What you eat pre and...

Crack Open the Bedtime Snacks Ladies! Physically active women who have foresworn bedtime snacks should feel no fear cracking open the cupboards after sundown for a protein-rich treat, according to new Florida State University-led research. In a study of women weight lifters, nutrition...

Bodybuilding Contest Prep - 3 Biggest Mistakes Contest Prep Mistake #1 - Time You must give yourself enough of the above. Most people underestimate how long it takes to get in competition/photoshoot shape. I was about 8 weeks out in the first photo and already pretty lean. As a general rule, if...

Struggle to keep your eyes open during class? Always find yourself dozing off in the middle of the afternoon? It's no secret, sleep is one of the most important regulators of our energy levels. We live in a culture that is sleep deprived 24/7. Teenagers, college students, working adults, and...

What do you get when a dog walks across the sun? A hot dog!

Father Time catches up to everyone. Even the best of us can only avoid his presence so long. It is a fact of life that as people age, their health and general lifestyle depreciate. The joints weaken, the muscle mass melts away, and the bones become brittle. For most people, blowing 40 candles...

Living a fitness-based lifestyle can be incredible. There are many people that can attest to this. Sometimes life gets in the way, and an extended absence from the gym or weight room is necessary. Injuries, illness, business, or burnout could all be factors that result in us taking time to...

What do I eat before and after a workout? It is a question that every fitness lover has in mind when they are just starting out in their fitness journey. Before one hits the gym for a workout, their body requires an anabolic state. Anabolic state allows the body to keep the muscles already...

1) Don’t cut calories too far under maintenance Obviously there needs to be caloric deficit in order to lose body fat, but too many people are dropping down way too low. What does this mean? It means you become a smaller version of what you were before, but you don’t recomposition yourself like...

Sleep is a powerful tool for athletes. It is a time when your mind and body rest, and recovery and adaptations take place. Sleeping plays a vital role in athletic performance by improving reaction times, decision-making, coordination, promoting a lean physique and creating stronger muscles. One...