Lot's of people of every gender have the goal of getting stronger without getting bigger.  And while there's lots of info out there on how to get big and strong, there's not as much good information out there on how to get strong and NOT big.

Even worse, there's lots of misinformation and unhealthy recommendations for folks who want to avoid getting big but still want to workout and exercise.

Today I share 2 things that you can do in your strength training to get strong while not gaining size.

I'm often asked, "What's the best way to build muscle?"  And while there's no best way, there are 5 things that all of the effective programs have in common.

In today's episode I'm going to share those 5 things with you. These are all important, and if even one of them is missing from your program you may slow, or even stop, your muscle building progress.

Using the scale is rightly criticized by folks in the body-positive community.  Impulsive weighing of yourself can cause a lot of negative issues.

However, the scale is fundamentally just a tool, a measurement device.  And we can use the information it provides to inform more than just weight loss.  In fact, the scale CAN be part of a mindfulness practice.  That's what this episode is all about.

There are a lot of claims on the internet that taking cold showers can help with everything from fat loss, to recovery, to boosting testosterone.

In this episode I share some personal experiences with cold showers and discuss if you should be adding cold showers in to your daily routine.

If you're still sore from your previous workout, should you do your scheduled workout for today?

This is a common question and that's what I'm answering today in this episode of the Starbuck Fitness Podcast.  We talk about what causes soreness, how to recover, and if you should workout if you're sore.

This is Episode 100 of the podcast, and I want to use this episode to both THANK YOU for listening, and to chat about why gratitude is such an important part of your fitness progress.

Thanks for tuning in, and here's to many hundreds more episodes!

There's a lot of talk on the internet among fitness enthusiasts about the value of doing cardio in the morning on an empty stomach to improve fat loss.

But is this really a great way to burn extra fat? The science is pretty clear on this one, so this episode is very short and provides the answer.

It's common for folks to begin their fitness journey with a fitness challenge or a fat loss challenge.  And these aren't inherently bad things.  A challenge can even help to re-ignite your motivation.

But it's important to understand the context that challenges fit into, and to avoid some all to common mistakes that will derail your progress. That's what today's episode is all about.

A couple of days ago I talked about the importance of mindfully creating your environment to support your goals.

But it's not just our physical space that we should create. And making some habits easier to develop is only half of the process.

Today I'm talking about how and why you should intentionally make some habits more difficult, and others easier in order to move towards your fitness and health goals.

The "Tabata" interval, or 20:10 interval is a popular interval training scheme for trainers and fitness enthusiasts to use in workouts.

But most of the time, this popular type of workout is done wrong, for the wrong reasons, or with the wrong exercises.

And that keeps it from being as effective as it could be. And it keeps it from being as effective as alternatives.

In today's episode I dive in to why Tabata's suck, and why you should consider alternatives in your training.