Entries by Brandon Bernica

Recipes: Ginger Sriracha Chicken Lettuce Wraps

Ginger. Sriracha. Chicken. What a delicious trio. Now imagine these three heaven-sent ingredients mixed inside a nice lettuce wrap… Sounds like the perfect combo to me. Not only do you get a nice protein boost from the chicken, but you also skimp out on the extra carbs that a tortilla or bread would add to […]

Coping with Muscle Soreness

One of the biggest fears people have when it comes to working out is the muscle soreness that comes with it. No one likes waking up feeling like their arms and legs weigh as much as an elephant. But, this delayed onset muscle soreness (DOMS) is actually a good thing. In order for your muscles […]

When Should You Step Up the Intensity of Your Workouts?

A friend of yours starts going to the gym for a few weeks. She starts complaining that she’s not seeing results, despite spending most of her afterhours working out. So you decide to tag along for one of her evening workouts. Once you watch her workout, her problem is crystal clear. She isn’t pushing herself hard […]

Recipes: Guilt-Free Steak Recipes

There’s nothing more filling than a nice slab of savory steak. Steak is among the most protein-rich foods you could eat. But, if cooked the right way, it can be a solid centerpiece to a healthy meal. When you remove the fat and complement it with some veggies, steak is as scrumptious as they come — […]

Killing the Soda Cravings

Soda… the carbonated fiend, the peskiest diet murderer on the dietary block. As much as soda quenches thirst on a hot day, it also dumps loads of unhealthiness into the body. Just think of all the sugar they use to sweeten soda up for your taste buds. Of course, soda in moderation isn’t much of […]

Recipes: Easy Turkey Meatloaf

Time to dig into some scrumptious, hearty turkey meatloaf. This week’s recipe is all about one of America’s favorite hunks of meat. Don’t be deceived by the size of this classic dish, though, because you can turn it into a healthy and guilt free entrée! Not only will you get a healthy serving of protein with […]

The Art of Warming Up Before You Work Out

It’s an age-old adage you’ve probably heard a thousand times: stretch before you work out. Yet so many people at gyms and with personal trainers ignore this step completely. They hop right onto the treadmill or pick up weights before any of their muscles are primed to perform. Or, they’ll do the stereotypical arm-across-the-chest stretch, […]

Recipes: Healthy Chips

Chips. Why are you so good yet so unhealthy? I mean, chips are so addictive. You open a bag, stick your hand in, and before long, they’re gone. And unfortunately, they’re not always the healthiest choice on the shelf. Well, we’ve got the solution to quell your chip cravings without sacrificing your precious diet! The […]

8 Global Dieting Tips That You Can Try Today

Let’s talk about Jennifer. Jennifer is in her mid-thirties and has three kids. She’s super frustrated with her body shape and wants to slim down. Let’s say she finally reaches her breaking point and decides to make positive, healthy changes in her life. She’s pumped. Her excitement translates to the gym, where she works out […]

Recipes: Quick Mediterranean Recipes

It’s time to head west for our recipes this week – specifically, the Mediterranean! Mediterranean food is unmistakable for its blends of spices combined with different kinds of meats, from chicken to lamb. But it also can be healthier than you might expect. These dishes usually are high in protein and fiber and aren’t too […]