The Athlete’s Guide to Vitamins

Hey Angels and Alphas, We’ve talked about vitamins and minerals many times before, but never in detail. I feel like vitamins/minerals are a topic that gets talked about a lot, and I’m happy about that. At…

How to Create your Warm-up and Cool-down Routines

Hey Angels and Alphas, Now, you probably already know how important warm-up and cool-down routines are. They help us prevent injury, stay on top of our game, and reduce the negative drawbacks of intense exercise such…

Your Guide to Pre and Post-workout Nutrition

Hey Angels and Alphas, You know figuring out what to eat before and after workouts can be such a struggle. But you know what? It’s worth it. When it comes to pre-workout snacks, what you consume…

The Benefits of Music on Working Out

Hey Angels, it’s Ally! Let me ask you something – do you bring your headphones to the gym? Have you ever felt a grumpy sensation when you realized you forgot them at home? For some people,…

How to Choose the Right Type of Cardio

Hey Angels and Alphas! Being a trainer, athlete, and gym-lover for so long has taught me one undeniable fact – if you dedicate your time to a particular type of training, you might as well make…

The Basics of Eating for Athletic Performance

Hey Angels & Alphas! Today, we’re going to go straight into it. I’m going to talk about one of my favorite topics – nutrition. More specifically, the impact that your diet has on your energy levels…

8 Foods that Boost Your Immune System

When it comes to boosting your immune health, just like every other health and wellness goal out there, proper goal-oriented dieting is one of the keys to success. Certain foods have been proven to keep our…

How Long Should You Rest Between Sets?

Hey Angels and Alphas, As we speak, we have the top strength and conditioning experts in the world trying to figure out a rest period general rule of thumb for your training. For years, we’ve been…

How to Succeed as a Beginner Personal Trainer

Well, you did it. You spent the last couple of weeks studying and working hard, but you finally got your personal trainer certification. You love fitness, and you’re now a true expert at it. To you,…

Probiotics – All You Need to Know

Hey Angels & Alphas! What if I told you that you’re not the only living thing that has made your body its home? Did you know what, deep inside you, are residing more than 100 trillion…

8 Most Common Mistakes Women Make in the Gym

Hey Angels and Alphas, I think the biggest roadblocks on the road to fitness success are the mistakes we’re making without even knowing that they are mistakes. If you’re doing something and you *know* it’s not…

Your Quick Guide to Fitness Superfoods

Hey Angels and Alphas, Even though it goes without saying, we’ll say it again – nutrition is vital. When it comes to getting lean, building and preserving muscle, losing fat, and pretty with much every other…

Hacking your Hormones for Better Mood & Energy

Hey Angels and Alphas, As you know, hormones are chemicals that are produced by the various glands spread across your body. They make their way through your bloodstream, preforming the duties of messengers and making sure…

How Better Sleep Leads to a Stronger Immune System

During this global pandemic, we should really be making an effort to stay as healthy as possible. And while that does include hygiene, staying active, hydrating, eating properly, and more, it also includes one of the…

How To Create Your Default Diet

Hey Angels and Alphas, Have you ever wished that you could make dieting simple, straightforward, and sustainable? With no obsessing over numbers, no deprivation, and no ban-list full of your favorite foods? Can you imagine a…

Dieting vs. Lifestyle

Hey Angels & Alphas, Today, we’re here to talk about one of the most (if not the most) essential concepts in all of fitness and training – the focus on long-term results. I’ve talked about this…

What’s the Best Time of Day to Work Out

Hey Angels & Alphas! What time of day do you hit the gym? To be honest, I’ve heard every possible answer to this question, but I still keep asking it. There’s something about it that lets…

Your Checklist for Optimal Post-workout Recovery

Hey Angels & Alphas! Every experienced trainer or physical therapist will tell you the same thing – in the gym, real progress happens only after you’ve finished your workout. We’re talking about the time away from…

How Important is the Healthy Breakfast?

Three reasons why eating a healthy breakfast will help you transform your day! Hey Angels, it’s Ally! I got this question by e-mail recently and decided I should go a little in-depth… One, so I could…

The Importance of Flexibility in Physical Fitness

Hey Angels and Alphas, do you remember the five main fitness components? I’m talking about cardiovascular endurance, flexibility, body composition, muscular strength, and muscular endurance. Out of these five, which one do you think gets overlooked…

The Benefits of Lifting Heavy for Women

Many people like to think that heavy weightlifting and bodybuilding, in general, is a guy’s thing. The general advice is that women shouldn’t engage in it, because they will become “bulky”. They can train gymnastics, swimming,…

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