Author: sammychishti@gmail.com

Find the Best Workout Split for You A workout routine split is a training program that divides the week into  separate workouts, each targeting different muscle groups. This allows you to focus on specific areas of the body on different days, ensuring that each muscle group gets enough attention and recovery time. First, let’s get this out of the way! There are many effective training splits. Second the most effective splits are those that support your goals and YOU follow through with. No matter if you are a bodybuilder powerlifter, there are number of proven exercises, sets-and-reps schemes, and training…

Meet Kristen Bilenky, B.SW, M.S.W, R.S.W Kristen is a Registered Clinical Social Worker with over 15 years of experience supporting individuals, families, and groups through life’s toughest moments. She’s worked across Western Canada in child welfare, schools, justice, and hospital settings, bringing a compassionate, client-centered approach to every role. Kristen specializes in anxiety, depression, eating disorders, mood concerns, and parent-child relationships. Using CBT, DBT, and strengths-based approaches, she empowers clients to build resilience and confidence in their journey toward change. Curious to see if Kristen is the right fit for you? Book a free 15-minute consultation today.

09 Sep Why Arizona Homeowners Are Ditching Six Machines for Major Fitness B52 All-In-One Home Gym Let’s do some honest math that might surprise you. If you wanted to create a complete strength training gym with quality equipment, here’s what you’d typically need to buy: Smith Machine: $2,000-3,500 Power Rack: $1,500-2,500 Functional Trainer/Cable System: $2,500-4,000 Lat Pulldown Machine: $1,500-2,500 Pull-up/Dip Station: $500-800 Ab/Core Station: $400-700 Total: $8,400-14,000 (or more for commercial quality) Plus, you’d need about 150-200 square feet to fit all that equipment. In Arizona homes where every square foot matters—especially in air-conditioned spaces—that’s essentially an entire bedroom or…

Health and fitness trends come and go, and many fads don’t deliver on their promises – remember vibrating belts or sauna suits? Today, weighted vests, made from sturdy fabrics like nylon and filled with iron sand or small weights, are gaining widespread use. Here’s what to know about them: Weighted vests have been around for centuries, but they have recently surged in popularity in response to a broader shift in thinking about exercise. No longer confined to the gym, physical activity is increasingly about maximizing health benefits of the movements people already do — things like walking, climbing stairs or…

As the 2025 NFL season is now in the books, the prognosticator’s final numbers for the season are in. As for myself, week 17 of the NFL wrecked my opportunity to raise my won/loss percentage so I finished the regular season with a record of 159-113 or a .584 winning percentage. Here is how I rate among some of the country’s leading NFL experts: Pete Prisco 176-96/.647 Ryan Wilson (CBS) 171-102/.628 Jeremy Fowler (ESPN) 172-101/.632 Jason Reid (ESPN) 176-96/.647 Matt Bowen (ESPN) 169-103/.621 Seth Wickersham (ESPN) 166-106/.610 Eric Moody (ESPN) 166-106/.610 Dan Graziano (ESPN) 161-111/.591 Jeremy Eisenberg (CBS) 132-61/.683 Oh…

These easy tuna recipes turn canned tuna into quick lunch ideas and delicious dinners! They’re high protein, affordable, and come together in minutes, perfect for meal prep. Here’s a trick to a meal that’s affordable, easy to cook and shelf stable: a can of tuna. Maybe it sounds a little retro, but canned tuna is packed with protein and omega 3’s and can make an easy and affordable meal. I’ve spent years working on tuna recipes in my kitchen, and I’ve learned how versatile and delicious this protein really is! It’s affordable, shelf-stable, loaded with protein, and cooks faster than almost…

This post about my “worth it” list is sponsored by NOW®. I’ve been a customer and fan of the brand for many years.  As a group fitness instructor and content creator who tries a lot of new things, I feel like I have a good handle on what works for me in the health, fitness and wellness world. While I’m far from perfect in my efforts (it’s way more of an 80/20 situation), I stand by my choices. Today, we’re going to talk about what’s “worth it” for me to splurge on with my time, attention and money, and what’s…

*This recipe makes 4 modest servings, so if you’ve got very hungry eaters or more people to food, consider making 1.5 times or double the recipe. If so, use a very large skillet and pan-fry the chicken in batches. For the wine, use a dry white wine like Pinot Grigio or Sauvignon Blanc. Avoid sweet wines. The heavy cream is optional but adds a silkier texture to the sauce.

A lot of people want to lose fat without joining a gym, and I completely understand that. Calisthenics makes this much easier than most people realise. It’s basically body-weight training – push-ups, squats, lunges, planks, burpees and all the simple moves you’ve probably done before. What I like about it is how accessible it is. No equipment. No monthly fees. You can do it in your living room, outside in the park or anywhere you have a bit of space. So I decided to take a closer look at how calisthenics can actually help with fat loss, how hard you…

Why does one pair make my legs look chunky and short, while the other pair makes my legs look long? Let’s talk about it. 🧪 SHOP CRISSCROSS HOURGLASS FLARES Main thing: pay attention to where your flare flares. It matters. The POPFLEX Crisscross Hourglass Flare flares out just below the knee. This is key because it follows the natural curve of your leg! Next, the crisscross waistband creates a V that draws the eye to the middle, making my waist look smaller. The straight across waistband on the other flare is okay… but it’s not really doing much for me.…