After one year alcohol-free, I noticed major changes in my sleep, focus, and fitness. Here’s what a year without alcohol really does for your body and mind.

Quality sleep is one of the most underrated tools for recovery. Learn how the four stages of sleep, impact muscle repair, hormones, and fat loss, and how better sleep habits can help you train harder, recover faster, and feel your best.

Discover the best back exercises for strength, muscle growth, and better posture. Learn how to train your lats, traps, and rhomboids effectively.

Strength training isn’t just for lifters—it’s a game-changer for runners. Research shows that incorporating exercises like squats and deadlifts can improve running economy, help you maintain speed when fatigued, and reduce your risk of injury. Whether you’re training for a 5K or a marathon, the right strength program will help you run faster, longer, and with less effort.