Cardio, even though it sucks, its crucial for maintaining your physique and a healthy heart. To keep your cardiovascular system in top shape, aim for at least 60 minutes of moderate-intensity cardio each week. If you're short on time and want to burn some calories, mix in some high-intensity intervals. Your heart will thank you!

Here's how you can easily beat cravings by choosing smart and healthy snacks! Instead of reaching for sugary or processed foods, choose nutrient-rich options like nuts, fresh fruit, cottage cheese/skyr. These snacks help satisfy your hunger while keeping you on track with your fitness goals. One of my favorite snacks is 200g skyr (with a flavor) and 20g of almonds. -> 250kcal and 28g of proteins

Compound exercises like squats, deadlifts, and bench presses are some of the most effective movements you can incorporate into your workout routine. Why? Because they target multiple muscle groups at once, making them efficient for building overall strength and muscle mass. By including compound exercises in your routine, you’ll maximize your workout time and see faster results. This is why we prioritize compound exercises and put them first in our workout routines. By prioritizing compound exercises we ensure you get the most out of every workout! 💪

Incorporating stretching into your routine can significantly improve your flexibility and mobility, enhancing your range of motion in workouts. Better mobility leads to more effective movement patterns during exercises like squats, deadlifts, and presses. For best results, it’s ideal to schedule stretching as a separate session rather than immediately before or after a workout. Stretching before lifting can sometimes impact your performance and even increase the risk of injury. By dedicating time to stretching at a different point in your day, you'll maximize your mobility without compromising your strength gains. And great news—a comprehensive course on stretching and mobility is coming soon to Strong University! Stay tuned

Rest days are just as crucial as your workouts! They give your muscles the time they need to recover and grow, which helps prevent injuries from overtraining. Research shows that overtraining can lead to decreased performance and an increased risk of injuries. A study published in the Journal of Sports Sciences found that athletes who did not allow adequate recovery experienced significant declines in performance and increased fatigue levels​ (News Center). Listen to your body and make sure to include at least one rest day per week in your fitness routine. Remember, progress isn’t just made in the gym—it’s made during recovery too.