Understanding Macros Some of you may be asking what are macros? Macros are short for macronutrients. Macronutrients consist of 3 different things such as... Proteins Fats Carbohydrates   Protein What is it? Consuming an adequate amount of protein daily will help yo...

As a kid growing up I was never a big fan of eating vegetables, sounds like a typical kid. As I grew older I started to appreciate other types of foods, which included broccoli. As a competing athlete keeping my body healthy and fueled properly for the next day is a must if you want to make it in this day and age. Besides from the athletic benefits...

Drinking lemon water in the morning is a great way to get your day going that provides an instant energy boost! Besides from an energy boost, what else can it do? Well here are 7 reasons why you should include this citrus fruit in your morning water! Learn the Benefits of Lemon Water in the Morning! Helps with joint healing: Th...

Tired of the same old leg routine; been there before. Over the years I have tried numerous types of exercises, all of them having different purposes to achieve certain athletic goals. With any new exercise don't hop into it without knowing the proper form or desired reps and sets trying to achieve. So let's take a look at the 8 best squat exerc...

5 Ways to Burn Calories I personally workout 3-5 times a week, but when I'm not working out I'm sitting in my office chair working on computer. Every day is different and some days I have to work longer than others. When I sit too for long I can get fidgety, stiff and at times forget about my posture. Luckily, there are ways to burn some...

If your like me I consume multiple protein shakes a day to keep with my daily protein intake. My current diet requires me to eat over 200 grams of protein, thats the equivalent of eating over 8 Big Macs from McDonalds a day (don't ever do that, that's an ungodly amount of FAT!) After while consuming protein shakes one after another can get pretty...

  Can Deadlifts And Broccoli Save Your Life? If you are like most people, you know what to do when it comes to exercise and nutrition, but you may also find it difficult to do what you know! At TFW we understand this and this is why you get a motivating coach during every TFW session to help you take action. The following is an arti...

The Secret to Every Successful Diet And Fitness Program Sometimes the big secret to doing something is just showing up. In this article from TFW Founder, Martin Rooney, he will help you overcome the possible fear and doubt you may currently have about joining a fitness program. Enjoy the article and I hope you find what you should really ...

  31 ways to look younger by following these easy tips   Would you like to seem a little younger? Does time seem like it is passing you by? If you would like to reclaim some of your fitness and figure from your youth, this is one article from TFW Founder Martin Rooney you cannot afford to skip. Read...

Solving Your Diet Problems With The #1 Diet Question   Do you have difficulty selecting the right kind and amounts of food to eat throughout the day? If so, you will want to read this article from TFW Founder, Martin Rooney about the secret question he discovered to solve all your nutrition and diet issues. Answer the questi...