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A variety of nuts laid out on a table
By Connor Sellers 3 months ago
5 Healthy Nuts for Weight Loss (Verified by a Dietician)
Nuts are nutrient-dense and fibrous, which makes them a good tool for losing weight. But one question I often get from clients is whether all nuts are ideal for weight loss. I know which ones proved to be particularly beneficial in my professional experience, but I wanted to dive into research and get a second opinion to be sure exactly which ones boost weight loss the most. So I consulted a... Read more >
A man pointing at his mind
By Connor Sellers 4 weeks ago
Mushroom Brain Boost Review: Is It Fake or Legit? (2023)
As a personal fitness coach, I’m always looking out for supplements that can help improve physical and mental fitness levels. And new nootropic supplements constantly appear on my social media feeds, claiming to give you superpower brain abilities. One of these products is Mushroom Brain Boost. So, our team got together with nine clients to research and test the effects. We got all... Read more >
Softball players collage
By Connor Sellers 4 weeks ago
17 Hottest Female Softball Players (2023 Updated)
At TotalShape, we enjoy watching men’s baseball and women’s softball. Recently, a discussion broke out in the middle of the game about who was the hottest softball player. Wanting an objective answer, we took a poll after some research. We watched many games, reviewed player stats, and narrowed down 17 gorgeous women who really make softball worth watching. Here’s our list of some of the... Read more >
Top view of ice cream bowl
By Connor Sellers 2 weeks ago
Ice Cream Diet (Is It Effective to Lose Weight or Not?)
People who are trying to lose fat are eager to try any weight loss plan they can find online or hear about from others, such as the ice cream diet. Some of my clients heard about this fad diet and asked me if there is any truth to losing weight by eating ice cream every day. To answer their question, I reviewed some literature and met with a dietitian to uncover the scientific basis for the ice... Read more >
Choosing a pre workout pill container on table
By Connor Sellers 3 months ago
Can I Take Pre-Workout Before Work? (Will You Be Energized)
Pre-workouts might look handy in many scenarios other than increasing physical exercise performance. I experimented with some during my 12 hours night shifts in a highly physical warehouse job a few years ago. I've never really thought about it until recently, which is why I decided to dig deeper and see whether this is a good thing to do. After hours of research, I'm excited to share my... Read more >
A stack of white tablets on a table
By Connor Sellers 3 months ago
Is It Safe To Use Clomid For PCT? (From An Endocrinologist)
Among my reasons for opposing steroid use (aside from being illegal) are its side effects and cumbersome aftercare. In my long career as a fitness trainer, I’ve come across many people willing to battle the adverse effects of such post-cycle drugs. One of the most commonly used drugs for post-cycle therapy is Clomid (a brand of clomiphene citrate). After a recent Clomid-related incident in... Read more >
A woman sleeping on blue bed
By Connor Sellers 3 months ago
How Many Calories Do You Burn in Your Sleep? (Science-Based)
Setting up a fitness plan for my clients includes diet, exercise, sleep, and supplements that align with their goals. When I suggest sleeping for at least seven hours a night, every other client asks me how many calories they burn with every extra hour of sleep. So, I consulted a sleep expert with whom I went over some scientific literature to build upon what I know about fat burning during... Read more >
Two different protein shake and a woman drinking
By Connor Sellers 4 months ago
How Many Protein Shakes Can I Drink a Day?
I always encourage my clients to adopt high-quality protein-rich foods and supplement them with protein powders. But one of the questions I often get after recommending protein supplementation is, “how many protein shakes should I drink in a day?” So, in this article, I decided to compile what I know about protein consumption from my decade-long experience as a fitness coach, and I... Read more >
A syringe on a table
By Connor Sellers 4 months ago
Taking Steroids Without Working Out (6 Facts You Must Know)
In my experience as a trainer for over ten years, I’ve never seen an incredible physique without effort. Even steroid users put in the work. While I fully understand how steroids work, I decided to research to what degree they enable gains without working out. So, I teamed up with an endocrinologist and spent a few weeks reviewing and discussing the scientific literature on the matter. In... Read more >
A muscular man flexing his biceps
By Connor Sellers 4 months ago
How Fast Do Steroids Work to Build Muscle? (Science-Based)
For as long as I’ve been helping people achieve their dream physiques, I preach that there are no safe shortcuts to gaining muscle. But since many people take steroids to build muscle quickly, it begs the question: how fast do steroids actually work? I recently discussed this with a couple of physicians, so I dug into research and spent a few weeks looking over relevant studies and literature... Read more >
Close up shot of two potatoes on a table
By Connor Sellers 4 months ago
Are Potatoes a Good Pre-Workout Snack? (3 Amazing Benefits)
Potatoes have a bad reputation for being full of carbs, which is why you’ll often hear it’s best to avoid them if you want to reap the benefits at the gym. As a fitness trainer with a decade-long experience, I’ve learned to be skeptical of fitness myths. That’s why I teamed up with a registered dietitian to find out if potatoes might actually be beneficial as a good pre-workout... Read more >
A fit male holding a bowl of salad
By Connor Sellers 3 months ago
5 Best Pre-Workout Meals to Try (From a Dietician)
People are always looking for ways to improve their workout performance, muscle growth, and weight loss. In my experience as a fitness trainer for over a decade, many people tend to neglect the importance of eating before exercise. Whether it’s weight loss or muscle growth, optimal pre-workout nutrition plays a major role in workout performance. To better explain the facts, I spent a few... Read more >