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IFBB Pro bodybuilder and busy dad, Sheriff Taiwo, knows what it’s like to juggle with competing priorities. But when it comes to staying in shape, this transformation coach and social media influencer, better known as “FitDad,” says that you don’t need to sprint for miles, or sweat it out under a barbell to drop weight. Instead, you should be walking for the win. Here are the steps you need to know. “What I’m about to share with you is one of the biggest fast loss hacks,” says Taiwo, who competes in the Men’s Physique division, and turned IFBB Pro in…

When you hear “good source of protein,” which foods come to mind? A boneless, skinless chicken breast? A medium-rare prime rib? A cup of Greek yogurt sprinkled with chopped almonds? What about yellow peas? Maybe it’s not your first thought, but pea protein is an excellent option for anyone who wants the benefits of protein supplementation but prefers plant-based products. Learn why we use pea protein in our protein supplements — and how choosing a plant-based protein won’t short-change your gains and goals. 5 Nutritional Benefits of Pea Protein The humble pea is actually a protein powerhouse, and that’s just part…

Instructions are for 4 servings. Please modify as needed. Preheat the oven to 400°F (200°C). Add the eggs, mozzarella, spinach, salt, and pepper to a blender and blend until smooth. Line a large baking sheet with parchment paper. Pour the mixture onto the parchment and spread into a thin, even rectangle, about 1/8 inch (3–4 mm) thick. Bake for 10–12 minutes, or until set and lightly golden around the edges. Let cool for a few minutes, then carefully peel the wrap away from the parchment. Meanwhile, cook the bacon in a skillet over medium heat until…

There’s a particular kind of arithmetic people do after they miss something. Two weeks off, they think — so that’s two of something owed, two boxes unticked, two zeroes in a column that used to be full. The counting feels rigorous. It’s actually the whole problem, and the difference between consistency vs cadence is what explains why. What Consistency Actually Asks of You Consistency is about showing up. It’s the reliable beat of a habit, the box you tick, the streak you preserve, the calendar filled in. Sure, it’s valuable – and it isn’t worth knocking — but it’s mechanical.…

The hip adduction machine, otherwise known as the yes/no machine, has a reputation problem. First strike, it’s a machine. Second strike, isn’t it just a rehab exercise? Third strike, where should I look as I open and close my legs? Three strikes and you’re out. But wait, not so fast. To many lifters, it’s just seen as a fluff exercise to tone the inner thighs. Compared with pulling a heavy deadlift or grinding through a deep squat, it is easy to see why this machine gets zero respect. But calling the adductors your “inner-thigh muscles” undersells them. The adductor magnus…

Instructions are for 12 servings. Please modify as needed. Beat the softened butter and powdered allulose until smooth and creamy. Add the vanilla and mix to combine. Add the almond flour and toasted hazelnuts and mix until a soft dough forms. Shape the dough into a disc, wrap, and refrigerate until firm enough to handle, about 30–45 minutes. Preheat the oven to 325°F (165°C) and line a baking sheet with parchment paper. Divide the dough into equal-sized pieces. Roll each piece into a short rope with slightly tapered ends, then gently curve into a crescent shape. Place…

Instructions are for 4 servings. Please modify as needed. Combine the beef, tamari, lime juice, garlic, and black pepper in a bowl. Toss until evenly coated and marinate for at least 30 minutes and up to 2 hours. Heat some of the coconut oil in a large skillet over medium heat. Add the onions and cook until softened and lightly golden. Add the water, cover, and cook for another 2–3 minutes, or until tender. Transfer the onions to a plate and set aside. Remove the beef from the marinade, reserving the marinade. Heat the remaining coconut oil in…

Instructions are for 4 servings. Please modify as needed. Preheat the air fryer to 375°F (190°C). Place each zucchini between two chopsticks or the handles of two wooden spoons. Make thin cuts across the zucchini, stopping before cutting all the way through. Brush the zucchini with olive oil and season with salt and black pepper, working some of the oil and seasoning into the cuts. Place in the air fryer basket with the cuts facing up. Air-fry until the zucchini is tender and beginning to brown around the edges. Sprinkle with Parmesan and continue cooking until the cheese…

Since 1965, the “Olympia” name has stood for excellence in bodybuilding, setting the stage for legendary runs like Arnold Schwarzenegger’s seven-consecutive titles and the expansion of bodybuilding’s global reach. But who was the first person to claim the Mr. Olympia title? And when was the Sandow Trophy Introduced? Who has won the most finals? And which bodybuilder has made the most bank at bodybuilding’s most prestigious show? M&F looks at these facts, and more, so that you can flex your knowledge before the 2026 final. Courtesy of Weider Health and Fitness Who was the first Mr. Olympia? Strictly speaking, the…

Getting enough fiber is one of those wellness habits that sounds simple in theory. (And, if you have things like gut health, heart health, and digestive regularity on your list of things to optimize, getting in your 25 to 38 grams daily should definitely be a priority.) But in practice, there are only so many bowls of oatmeal, slices of whole-wheat toast, and servings of broccoli a person can realistically get excited about. Of course, there’s nothing wrong with getting your fiber from the usual suspects. Fruits, vegetables, legumes, whole grains, nuts, and seeds are all excellent sources. But building…