1. Macro-Friendly Recipe Swap

    Tips & Tricks for Macro-Friendly Alternatives to Crowd Favs Jenny Bender, S2 Badass Intern Busy schedules equal less time for meal preparation and more quick, take-out temptations. However, whipping up cuisine in your own kitchen can help you stretch your macros by allowing complete control over the ingredients in your recipes. Cooking dinners and packing lunches will help spare you from cons…Read More

  2. The RunDown on Carbing-Up

    The Rundown on Carb-ing Up Dr. Tiff and Jennifer Bender, MS Candidate (Yay!) We live in a fast-paced world where every little thing seems to be pressing or immediate. Work, school, and the media operates on a “right now” schedule. It requires a high-energy drive to keep up with these demands. Where does this readily accessible energy come from? The answer is all three macronutrients: carbohydr…Read More

  3. Hacking Strength, Part VII: The Intermediate Strength Athlete

    The Intermediate Strength Athlete Last week’s blog covered the ins and outs of the Beginner or novice strength athlete. This week I want to speak to those intermediate athletes looking to take it up a notch. While there are no distinct lines or a moment in time that separate the beginning strength athlete from the intermediate, there are programming considerations which help differentiate the tw…Read More

  4. Hacking Strength: Part VI, The Beginner Strength Athlete

    This past year, I released my second book, The Biohacker Among the copious amounts of information found in the book is the thoughtful pursuit of strength training for beginners. Beginning Strength Athletes Should Focus on Three Key Areas: Correcting muscular imbalances Increasing workload and conditioning known as general physical preparedness (GPP) Acquiring stability strength Assessing and Corre…Read More

  5. Hacking Strength, Part V: Recovery Strategies

    TRAIN, RECOVER, REPEAT The totality of your fitness and ability to make consistent gains is NOT based solely on how many reps, sets or the amount of weight you can push in a day, week, or even a year. A more principal predictor is how quickly you can recover and get back in the gym. No matter how consistent you may be, if you’re not recovering from your workouts, it’s possible you’re NOT get…Read More

  6. Hacking Strength, Part IV: The Multi-Dimensions of Strength

      Why Westside Barbell kicks ass In 1985, at the ripe old age of 16, I was already a serious powerlifter. At 5’8”, I weighed in at a rock solid 145lbs. Although small in stature, I could squat and deadlift over 500lbs and bench pressed close to 300lbs. That same year I would go on to win the West Virginia state championships, setting multiple state records and moving on to the USPF (United St…Read More