NEW: Join the Gains Club 🎉
Exclusive content to fuel your progress!
👉 Get my expert tips for fat loss, exercise, and nutrition updated every week.
👉 New workout programs, meal plans, and recipes added each month.
Meal Plan of the Week
Fuel your gains with the new meal plan uploaded each week. Each meal plan is packed with calorie-smart, high-protein meals and snacks.
Workouts of the Month
Get expert-designed gym plans every month to help you stay consistent, build strength, and crush your fitness goals.
Ready to sculpt your body and tone your muscles? Use this 4-Day routine to get your muscles burning!
Level: Intermediate (6+ months of resistance training)
Goal: Muscle-Building
Schedule: 4 Days (Upper/Lower Split)
Equipment: All Equipment (Machines, Weights, Bands)
Get Ready to Get Strong 💪
I’m so excited to invite you to join me for my brand-new Iron Gains program. I’ve designed this program to help you build strength, move better, and increase your 1RM.
Each month, I’ll post a new block of training here to the Gains Club membership.
During this first phase, you’ll focus on building a strong base for your strength. The workouts in this program will help you strengthen your movement patterns, build muscle, and prepare your body for heavier loads in the following phases.
Build muscle and move better with this 3-Day routine using resistance bands and bodyweight exercises.
Level: Beginner/Intermediate
Goal: Muscle-Building, Stability, Mobility
Schedule: 3 Days (Total Body)
Equipment:
Optional: exercise mat or yoga mat for the floor exercises to cushion your back and joints.
*This and the following are affiliate links.
One of the most annoying things to experience is tightness in the muscles. Most people experience tightness at some point in their lives, usually in the neck, back, hips, and hamstrings. If left unaddressed, tightness can lead to chronic pain in these areas or even worse: injury from a pulled muscle. So it’s super important to take care of the flexibility of our muscles with practices like stretching.
Whether you're an athlete, a casual gym-goer, or someone who simply wants to stay active, incorporating stretching into your workout routine can significantly improve your overall well-being.
Relax your muscles and improve your flexibility with this daily total body stretch routine 🧘♀️
Level: All Levels
Goal: Improve flexibility & mobility
Equipment: None (exercise mat or yoga mat optional)
Ready to sculpt your body and tone your muscles? Use this 4-Day routine to get your muscles burning!
Level: Intermediate (6+ months of resistance training)
Goal: Muscle-Building
Schedule: 4 Days (Upper/Lower Split)
Equipment: All Equipment (Machines, Weights, Bands)
Training Tips
Your go-to resource for more effective workouts!
Check out my expert advice, practical strategies, and in-depth training tips to help you maximize your gains.
Fat Loss Tips
Proven strategies, actionable tips, and expert insights to help you shed fat and achieve sustainable results.
Nutrition Tips
Fuel your body and support your fitness goals with weekly tips on healthy eating, meal planning, and meal prep strategies.
Recipes
Discover delicious, nutritious recipes each week to support your healthy eating goals.
This week's meal plan features:
Average Calories Per Day Total: 2,142
Average Protein Per Day Total: 150g
Breakfasts:
Oat Bran Blueberry Pancakes & Plain Omelette
Egg & Black Bean Tacos
Snacks:
Turkey Pesto Pinwheels with Veggies
Creamy Mango Tropical Smoothie
Lunches & Dinners:
Chicken Shawarma Bowl
Tortellini & Vegetable Minestrone Soup
Spaghetti Alfredo with Air Fryer Chicken
Prime Rib with Mashed Potatoes