Resistance training improves sleep efficiency, helping you fall asleep faster, stay asleep longer, and spend more time in deep, restorative sleep. Your body craves recovery after strength work, which deepens rest. Aerobic exercise, on the other hand, supports stress reduction and mood balance. It lowers anxiety, releases feel-good endorphins, and helps regulate emotions, making it easier to unwind at night.
Start the year strong with eight biblical New Year resolutions that combine faith and fitness. Learn how spiritual discipline, forgiveness, love, and consistency lead to lasting transformation
Strength training (also known as resistance training or weight training) is not only about building bigger biceps or bragging rights at the gym or at home. It’s one of the most powerful natural testosterone boosters you have. Every time you lift, you send a loud message to your body: “We need more strength, more power, more vitality.” Testosterone isn’t a father of 50 telling you to slow down, it’s a reminder to take control and be intentional about your health. Your best years are not behind you; they’re still unfolding.
Interviewer: Coach Phil, these days everyone wants to “grind harder.” No days off, no excuses! What’s your take on that mentality? Coach Phil: (laughs) You know, I love the Kenyan hustle spirit, we push hard in every area, from business to fitness. But the body doesn’t respond to hustle, it responds to balance. When someone […]
Movement is built into the fabric of life. Birds don’t debate whether to fly. Fish don’t negotiate with the water before they swim. And humans, though we’ve built lives around chairs, cars, and screens we are hardwired to run, walk, climb, and move. It’s not just biology; it’s survival, health, and purpose. In today’s sedentary […]
Let’s be honest. Most of us love our jobs (or at the very least, we love payday). But every now and then, I catch myself daydreaming about what life would look like if my employer really leaned into employee wellness. In today’s fast-paced work environment, wellness programs have become more than just “nice-to-have” perks. They’re […]
Ever feel like your body’s holding onto fat like it’s saving for a rainy day? You’re not alone and no, your metabolism isn’t broken, lazy, or out to get you. In fact, it’s working all the time, even while you’re asleep, scrolling your phone, or claiming you’re “just resting your eyes” mid-Netflix. Metabolism is your […]
Eating was meant to be one of life’s sublime simple pleasures. But then Eve took a bite of an apple (so much for the low-calorie, low-fat, high-fibre approach), and ever since, women have been at war with food. From fad diets to calorie counting, food somehow became the enemy. But should it be?
We’ve all been there. One day, you’re hitting the gym like a beast, squatting like your life depends on it, and the next, just thinking about lifting a dumbbell feels like lifting an entire planet. Is it just fatigue, or are you burning out? Let’s find out…
Forget those expensive pills, trendy “longevity teas,” and miracle fads promising eternal youth, there’s no magic potion for a longer life. You’ve seen the ads: “Reverse aging with this one superfood!” or “Boost your lifespan with our 12-step supplement stack!” Save your money (and your sanity).