If you’re anything like me, I know that you love to lift heavy stuff. It makes me feel super strong, and I just love the feeling on my body when every muscle has to contract to overcome the weight I couldn’t yet lift last week. And I also don’t like to waste time, and I’m […]

You’ve already learned why progressive overload matters for muscle growth. But here’s the thing: Progressive overload isn’t only about lifting heavier and heavier each time you hit the gym. It doesn’t only refer to load (although load is king at the end of the day). Progressive overload means that you are giving your body sufficient […]

Social media is freaking full of girls doing crazy-looking glute exercises to catch your attention. Unfortunately, most of them are not very knowledgeable when it comes to biomechanics. I’m not your typical #fitspo. You won’t see me jumping around with a ton of boot-ey bands to sell you some shit. I’m #morethanfitspo. Providing you with smart programming AND the right amount of education. So that you not only know what to […]

Building muscles is the hardest and slowest part of transforming the way you look. For this reason, it should be where you put the most time & effort. Most women are a bit anxious about building muscles because it means gaining weight. I’m sure you’ve experienced this exact feeling. I certainly have: You step on the scale and there is a new number. 👉🏼 A number […]

Before we answer this question, let’s first off define what a mini-cut really is: it’s a very aggressive cut (1.000kcal deficit) in a very short time frame (3-6 weeks) The goal is to have a weekly weight loss of 0.75-1.25% off your bodyweight. This will put you in most cases in a 1.000kcal reduction of calories to achieve that high rate […]

This is still one of the biggest myths there is about strength training. And the worst part is not that you haven’t been given the correct information about it. The worst part about it is that a lot of trainers and educators still promote this idea. The idea that your knees should not pass your […]