The Ultimate Guide to Dr. Andy Galpin’s Science-Backed Recovery Protocol The moment you realize everything you’ve been told about recovery is wrong changes everything. Picture this: You’ve just finished the hardest workout of your life. Every muscle fiber screams. Your legs shake as you walk to your car. Tomorrow, you know, will be worse. For…
The Secret Tool Top Personal Trainers Use Why Old-School Workout Building Is Broken When I started coaching, my Sundays were a crime scene of tabs and templates. I’d copy-paste exercises into Excel, format tables in Word, export to PDF, email it out… and then watch clients ignore half of it. Plans looked clunky, edits took…
You often hear it: “muscle mass helps with fat burning.” But how does that actually work? Muscles use energy — even at rest. The more muscle mass you have, the higher your basal metabolism. And that means: More calorie burn, even while you’re lying in the sun. So make sure you keep activating your muscles,…
Your brain gets stronger when you train it. This simple exercise improves your working memory, focus, and mental speed — and you can do it anywhere! How it works: Find 5 random objects around you (e.g., sunglasses, book, shell, water bottle, product packaging). Observe them carefully for 30 seconds. Close your eyes and try to…
Want to stay fit longer, with a sharp mind and strong body? This short but powerful workout is based on key longevity markers — factors linked to healthy aging. You’ll train endurance, muscle strength, and breathing. The workout (±20 min total): Endurance (VO2max boost)3 rounds of 3 minutes cardio training, e.g. stair climbing, jumping rope,…
How quickly does your fitness, which you’ve worked so hard and long to build up, decline? It happens: you don’t train for a few weeks, and your fitness seems to be back to square one. This phenomenon is called detraining, which means your muscles and endurance decrease when there are no training stimuli. If you…
If you’ve spent a lot of time near the water this summer, you’ve probably seen them already: paddle boarders! In a short time, stand up paddling has become extremely popular here. SUP stands for Stand Up Paddling. With a SUP board, you move forward while standing on the board using a paddle. The sport originated…
Working out on vacation? You can do this workout anywhere — even when you’re away from home! WorkoutThe following exercises make for a great workout without any extra equipment. Perform each exercise one after the other and do 10 repetitions per move. You can repeat the full round multiple times. Want more intensity? Simply add…
Do you currently have something to look forward to? Looking forward to something can actually boost your mood! As an adult, life can sometimes feel less magical — but that doesn’t mean you can’t be excited about nice things. Anticipating something fun can make your whole day and even your outlook on life more positive.…
Boxing is often seen as a sport for men — but it can be just as beneficial (and fun!) for women too. Boxing has many advantages for both body and mind. Burning caloriesYou can easily burn over 300 calories with boxing, as it can be an extremely intense workout! The exact number depends on your…
Over the past few months, many athletes have had to scale back the intensity of their workouts. Maybe you trained at home with dumbbells or went outside for some extra movement. But can you just pick up where you left off? Unfortunately, jumping straight back into your old training level increases the risk of injury…
Do you need to have sore muscles after a workout to know you trained well? The idea that “the more sore you are, the better the training” is a common belief. But is it really true? During a workout, tiny muscle tears occur in the muscles you’re training. The combination of these micro-tears and the…
