• Corey Hammac is a Men’s Physique IFBB pro with a degree in Biology from the University of Louisville. He also is a certified personal trainer with the American College of Sports Medicine, and currently finishing out his Bachelors of Science…
  • Corrine Banks is professional triathlete and runner who competes in both road and trail events. She has participated in races ranging from 5k to 50mi trail runs and sprints in Ironman distance triathlons. She’s a 7x qualifier for National Road…
  • Eric Broser has been involved in the health and fitness industry as a trainer, strength/contest prep coach, model, author, magazine columnist, consultant to nutritional supplement companies and gym owner for over 25 years. He is a Natural Professional Bodybuilder (as…
  • Founder and CEO, Strength Studio Inc Personal trainer and strength coach, Erick Minor, is a leading expert in the fields of athletic preparation, muscle gain, and fat loss. A lifelong athlete, Erick is driven to achieve optimal results for himself…
  • Born in Rochester, New York, Plasso made his way to Las Vegas where he attended UNLV on a full scholarship for track and field, and cross-country. After his four years at UNLV, he holds all records for distance running. One…
  • Gabriel found his passion for writing at age 12 when many of his friends asked him to write love poems for their teenage crushes. With this in mind, he knew he could put a smile on people’s faces with his…
  • Arnold Classic Overall Champion 3x NPC Overall Champion Competition Bikini Designer Team EDGE Co-Founder Successful Online Fitness Coach I am an internationally-published writer and cover model, a fitness and nutrition expert and coach, professional athlete, active wear designer, competition bikinis…
  • Keith Moeller is a Managing Director of American Biotech Labs (ABL). Prior to his position with ABL, Keith served as Director of Property Development for 3 different mining companies. Keith has almost 30 years of experience working in the silver…
  • I graduated from Central Missouri State in 2005 with a BS in Exercise Science. Started personal training part time while I was preparing for grad school (physicians assistant) and absolutely fell in love with what I was doing. I was…
  • We empower health and wellness experts by providing them with the most unique, robust, and highest quality, suite of health and wellness tools, available today. We add a members section to existing websites or develop complete websites that are a…
  • Rich Franklin may be a simple Mid-western guy, but to anyone who knows him well, he’s a force of nature. A former math teacher turned mixed martial arts (MMA) champion who recently retired, Franklin competed in the Ultimate Fighting Championship…
  • Will Brink has been a writer for over almost two decades and has been published in a wide variety of publications. He has written about the whole gamut of fitness topics, including but not limited to: weight training, weight loss,…
  • Dissatisfied with the information on nutrition, training and supplementation you can access freely on the Internet, Adel Moussa decided back in 2009 that the one thing a devoted trainee, nutrition and supplement enthusiast like himself would need was an independent,…
  • Brad Schoenfeld, PhD, CSCS, CSPS, FNSCA, is a lecturer in the exercise science department for Lehman College and is the head of their human performance laboratory. His primary research interests focus on elucidating the mechanisms of muscle hypertrophy and their…
  • R.D., M.Sc., Ph.D. Candidate Tisi is a registered dietitian and researcher in human nutrition and dietetics. He’s completed a Master’s of Science in Human Nutrition & is actively pursuing a Ph.D. in the same. Tisi has transformed thousands of peoples’…
  • Physician, national NPC bikini competitor, NPC judge, coach, fitness writer, and mother, Dr. Brandy Segura is quickly making her mark in the fitness industry. She holds both her M.D. degree and B.S. in Neuroscience from UCLA. In 2009, she left…
  • Founder, BioLayne LLC Coach, natural pro bodybuilder, powerlifter and scientist, Dr. Layne Norton is revered by his peers at the highest levels of achievement and competition, as both researcher and elite athlete. Layne has help thousands of others potentiate their…
  • D.O., AOBFP IFBB Bikini Pro P28 Foods Team Athlete Liquid Sun Rayz Team Athlete SWAT Fuel Team Athlete Dr. Stacey Naito is a board-certified physician and published medical researcher who harbors a strong passion for fitness. She obtained her Bachelor’s…
  • Jim Stoppani received his doctorate in exercise physiology with a minor in biochemistry from the University of Connecticut. Following graduation, he served as a postdoctoral research fellow in the prestigious John B. Pierce Laboratory and Department of Cellular and Molecular…
  • Owner & President, MuscleSport, LLC Not everyone has the opportunity to earn a living doing what they love, but Joe Pietaro is one that can say that - times two. The former sportswriter launched his own company in 2008 covering…
  • Born in the northern Brazil Coastal City of Natal, Karina Nascimento moved to Texas in 1986. It was in Texas as a High School Track and Volleyball Athlete, the 16-year-old Karina discovered Bodybuilding as a way to transform her body.…
  • Meriza Deguzman-Ciccone is an IFBB Figure Professional, and a 2-time Olympian competitor. She is also a Sexy-Strong sponsored athlete. Meriza runs a very busy personal training and contest-prep business in Southern California. Her Posing and Presentation Clinics, The Art of…
  • Rob is no stranger to Powerlifting, Bodybuilding and sports arenas. At the surprising age of 59 and looking 15 years younger. Rob is a Bench Press World Champion, World Record holder in his age and weight category. He is a…
  • Los Angeles-based Shawnee Harkins’ true passion for physical fitness, began as a young athlete in Texas, and was reinforced during her time in the medical field as a fire fighter and emergency medical technician. A severe car and rollerblading collision…
  • Tammy LeBoss has been involved in the health and fitness industry for over 18 years. Her publications have been featured in the National Association for Fitness Certification, Sports Nutrition Supplement Guide and the American Academy of Health and Fitness. She…
  • Tom Terwilliger, known as the “Achievement Mentor” is equal parts athlete, entrepreneur and motivator. 5 years after pulling himself from the world of drug and alcohol abusing outlaw biker, Tom’s never give up attitude, determination and willingness to sweat earned…
  • Vince Andrich, has authored The Sports Supplement Review, 4th Edition, a virtual encyclopedia for sports, fitness, health and nutrition enthusiasts that brought him critical acclaim as a recognized authority in the dietary supplement and performance nutrition industry. Andrich has gained…
  • Wayne Allyn Root is “Mr. Relentless.” Business media across the globe call him “the Capitalist Evangelist.” Everyone that does business with him calls him "A Human Energizer Bunny." Starting out as a blue collar S.O.B. (son of a butcher) and…

Authoritative Experts

  • Tammy LeBoss has been involved in the health and fitness industry for over 18 years. Her publications have been featured in the National Association for Fitness Certification, Sports Nutrition Supplement Guide and the American Academy of Health and Fitness. She…
  • D.O., AOBFP IFBB Bikini Pro P28 Foods Team Athlete Liquid Sun Rayz Team Athlete SWAT Fuel Team Athlete Dr. Stacey Naito is a board-certified physician and published medical researcher who harbors a strong passion for fitness. She obtained her Bachelor’s…
  • R.D., M.Sc., Ph.D. Candidate Tisi is a registered dietitian and researcher in human nutrition and dietetics. He’s completed a Master’s of Science in Human Nutrition & is actively pursuing a Ph.D. in the same. Tisi has transformed thousands of peoples’…
See All Authoritative Experts

Featured Authors

  • Eric Broser has been involved in the health and fitness industry as a trainer, strength/contest prep coach, model, author, magazine columnist, consultant to nutritional supplement companies and gym owner for over 25 years. He is a Natural Professional Bodybuilder (as…
  • Born in Rochester, New York, Plasso made his way to Las Vegas where he attended UNLV on a full scholarship for track and field, and cross-country. After his four years at UNLV, he holds all records for distance running. One…
  • Arnold Classic Overall Champion 3x NPC Overall Champion Competition Bikini Designer Team EDGE Co-Founder Successful Online Fitness Coach I am an internationally-published writer and cover model, a fitness and nutrition expert and coach, professional athlete, active wear designer, competition bikinis…
See All Featured Authors

Guest Contributors

  • IFBB Pro, RN BSN CSCS, Physique Specialist Pete Ciccone is a self-proclaimed sports nutrition “goof”. In addition to his degree in nursing, he is a national-level bodybuilder, a supplement store owner, and a physique specialist currently living and working in San Diego. Ciccone has authored several books, including The Power That Moves Muscle, and Metabolic Madness.

    Trained in the field of Performance Nutrition and a NSCA Certified Strength and Conditioning Specialist, Ciccone is a regularly published author in several industry magazines, including Status Fitness and Max Sports and Fitness. Ciccone has had over 20 years of experience in the field of bodybuilding, personal training and nutrition. His expertise goes way beyond personal training. He says, “I believe in the power of nutrition, supplementation and specific exercise techniques – they are the tools we utilize to transform and sculpt the body. It’s powerful stuff, what we can do with the human machine!”

    A competitive athlete since 1989, Ciccone continues on his own personal quest to reach the top levels of physique competition. Now, as an IFBB Pro, his journey now progresses toward the pro stage.

  • Sports Nutrition Expert
    Physique Contest Prep Coach
    Strength & Conditioning Coach

    A co-founder of Strong Athlete, Coach PK is a lifelong athlete whose passion is to help others realize their physical potential. Coach PK has nearly two decades of experience in high-performance athletics and sports nutrition. His no-nonsense programs integrate intense strength training, metabolic conditioning and performance nutrition to achieve results. Coach PK’s clientele includes physique competitors, fitness models, martial artists, law enforcement professionals and dedicated individuals who want to be stronger physically and mentally.

     

  • I live my life with the “pay it forward” attitude despite the many ups and downs in my childhood. When I enlisted in the Marines in 2005, I really got into the fitness lifestyle. After three tours, I became inactive in 2010 and decided to donate my time in a different way. As a volunteer at Challenged Athlete Foundation (CAF) in California, I helped provide opportunities for people with disabilities, so they could live an active lifestyle through fitness and athletics. Along with CAF, I assisted Operation Rebound by helping veterans who came back with a disability get back to their lifestyle they had before their accidents.

    After a cross-country move, I focused on contract training and became a personal trainer at Xperience Fitness. I wanted to get back to helping people meet their health and fitness goals. Now as a Manager of the Personal Training Department, we focus on changing as many lives as possible. In addition to this goal, I have been trying to make my fitness dreams come true and hit my personal goals of competing, and one day obtaining, my IFBB pro card in bodybuilding.

See All Guest Contributors

Planning for a fit and healthy pregnancy? Getting fit after the baby comes can be fun!

For just about all of us, achieving our best shape is something we are constantly working on. It’s not easy gaining control over our bodies – and maintaining that control can be even tougher. And if you’re a mom, or soon-to-be one, it can seem like mission impossible!

“Where am I going to find the time to exercise?” you may ask yourself. In between the changings, the bottles, the feedings, the lack of sleep (oh yes, trust me on that one!) where does a new mom have the time or the energy to take care of herself?



Whenever you read about living a healthier life, about improving your physique and performance, the word "lifestyle" is invoked.

Yet despite the fact that everybody is constantly talking, writing and, as of late, "blogging" about it, nobody ever addresses what lifestyle actually means nor has compiled a list of lifestyle tips, such as the one I am have for you, today.

According to the venerable Oxford English Dictionary the word "lifestyle" refers to: A style or way of living (associated with an individual person, a society, etc.); esp. the characteristic manner in which a person lives (or chooses to live) his or her life.

 

As a competitor, I am often asked, “What is the hardest part about competing and getting ready for a show?” There’s zero hesitation when I answer “the diet!” Why? Because I have a HUGE sweet tooth and not being able to have a sugary treat whenever I want is the single most difficult part of cutting down to the body fat needed to be stage ready. With that being said, the inevitable question arises “what about cheat meals?” Whether you are a competitor or someone following an 80/20 rule diet, cheat meals can be very beneficial and a great tool to use when weight loss is the goal. Understanding the science behind these meals and why they work is key.

Unleash Your Muscle-Building Machinery!

In the mainstream, Protein is perhaps the most under-rated, under-valued, and least-respected of the macronutrients. Looking at protein the way bodybuilders and physique athletes do, then, it should be no surprise, to realize that a full one-in-three of our society today is obese! If more of us could recognize the power of protein to help keep the body lean and strong, we’d have a much healthier, more functionally active society! Read on, true-believers! And then, spread the word and change the world!


To maintain a feeding pattern consistent with building a lean, muscular body, many successful physique athletes have learned the art of assembly line cooking one day per week. Although you can pick any day that best suits your schedule, most physique athletes who use this method often designate Sunday as the day when they plan, purchase and prepare all of their road meals for the week. The best way to do this is to break up your food preparations into three categories, which are proteins, starchy carbs and fibrous carbs. This way all you need to do is mix and match these three components to create awesome meals on the go.


If you're having trouble escaping simple sugar, here's your card to get out of jail, body-fat free.

  1.  Train your muscles with at least 4-5 tough sets of 6-12 reps per muscle group.
  2.  Immediately after exercise ingest 25-40 grams of lactose free milk proteins, PLUS 25-40 grams of carbohydrate.