Build Muscle

If you feel like you never have enough time to work out consistently, you're not alone. It's one of the most common things I hear from clients. Between work, family, and everything else on your calendar, spending an hour a day in the gym isn't realistic for most busy people. Fortunately, you don't need that much time to make real progress. That said, it's worth being upfront about one thing. When your time is limited, your results will be too, at least compared to someone who

A lot of people assume "SRA" is just a catchy set of initials I picked, but it’s much more than that. SRA stands for Stimulus, Recovery, Adaptation. In exercise science, this concept describes the exact sequence of processes that occur during and after training which lead to the results you want. It's the actual mechanism behind getting stronger and building muscle. I built my online personal training and nutrition coaching business around this name because if you understand

If you've spent any time around a gym or scrolled fitness content for more than five minutes, you've heard it a hundred times: eat more protein. It's become such a broken record that many people tune it out entirely, or assume they're already getting enough. According to the NIH, the average American adult female eats about 69 grams of protein per day, while men consume about 97 grams per day. That's enough to cover basic health needs and keep your body running. But if you’re

If you want to build muscle, get stronger, and change your body composition, you don't need to track 20 different variables. You just need to get a few things right, and do them consistently. Check these boxes, and everything else (sets, reps, exercise selection, etc) becomes secondary.