Fitness Tip: 10-15g of protein & 20-30g of carbs within 30 mins of your workout will promote muscle recovery, amp up your energy, & build a leaner physique.

Fitness Tip: For strong glutes, after a legs workout, do 100 kettlebell swings nonstop with a moderate weight. No kettlebells? Do deadlifts & hip-thrusters.

Fitness Tip: Rounding your back can seriously damage your spine. Remember to engage your core muscles & keep your back straight before lifting a heavy weight.

Fitness Tip: Bed rest is not the best prescription for sore muscles — you’ll actually reduce pain with a little activity.

Fitness Tip: Do an active warmup that gets your body ready for exercise with exercise, increasing your heart rate, firing up your nervous system and muscles.