By Mike Roussell, PhD 3 Superfoods that You Should Eat Daily The word superfood is overused and often misunderstood. It has become more of a synonym for a random exotic fruit found in a remote jungle than a food that helps you stay lean, healthy, and fit. Real superfoods pack multiple powerful health and performance benefits – and they can also be found at your local grocer. 01 Wild blueberries Blueberries are often touted as one of the most healthful foods on the planet. And wild blueberries are like regular blueberries on steroids, containing twice the antioxidants and twice the fiber of their regular counterparts. Studies show that the antioxidants in blueberries can help lower blood pressure, support optimal brain function, and feed the good bacteria in your digestive system. What to do: Have one cup of wild blueberries a day. They are difficult to find fresh but are readily available frozen all year round. Try them blended in a smoothie or just in a bowl with a dollop of Greek yogurt, a perfect late-summer treat. 02 Pistachios Pistachios deliver the trifecta of fat, fiber, and protein that helps you feel fuller longer. This makes it easier to control calories in your diet. Protein from pistachios is also complete protein (similar to proteins found in fish and meats). Research with pistachios shows that they support improved heart health, blood sugar control, and pack serious antioxidants that can support muscle recovery. What to do: Down a quarter-cup of shelled pistachios each day. You can put this in a smooth, use it as Greek yogurt or salad topping, or have it as a standalone snack. 03 Extra Virgin Olive Oil Extra virgin olive oil is the foundational component of the heralded Mediterranean Diet, and populations that primarily use extra virgin olive oil live longer with less disease. The fats in extra virgin olive oil aid in better blood sugar control and reductions in dangerous visceral body fat. Look for “first cold-pressed” extra virgin olive oil to ensure your olive oil has the nutritional potency. What to do: Make this the primary oil in your diet whether you’re sauteing vegetables, cooking eggs, or prepping salad dressings. Try The Ultimate Superfood Powershake This is my go-to superfood smoothie. It’s calorie-controlled (under 450 calories), and packs protein (more than 30 grams). Use it in the morning, post-workout, or when you need an afternoon energy boost. Ingredients 1 cup frozen wild blueberries 1 scoop protein powder 1⁄4 cup shelled pistachios 1 Tbsp ground flaxseeds 1 scoop protein powder 2 cups of water Directions Add all the ingredients to a blender, blend, and enjoy! AUTHOR BIO: Mike Roussell, PhD Mike Roussell, PhD, is an author, speaker, and nutrition strategist who has spent more than 20 years transforming complex nutritional concepts into practical habits that change lives. He’s worked with a host of clients, including NBA all-stars, high-performing tech execs, and TV stars, teaching all of them what he calls “high-performance healthspan nutrition,” an approach built to help you live longer while building plenty of muscle and strength.

Curated By Ebenezer Samuel, C.S.C.S. Few things finish out a superhero physique quite like an ultra-chiseled chest. Especially during beach season, serious chest muscle stands out. I’ll typically blast my chest in two 60-minute sessions every week – but sometimes, I need a quicker burner. That’s when I’ll turn to this 30- minute dropset workout with my SMRTFT adjustable dumbbells, which helps me build muscle without requiring massive weights. A major driver of muscle growth is pushing the muscle group you’re training as close to fatigue as possible. This three-move circuit lets us do that. You’ll do each move back-to-back-to-back, hitting your reps. After each set, rest 90 seconds. Do 3-4 sets. MOVE 1: Alternating Incline Press   The best tip I can give you when training chest: Always start with an incline press. This will build your upper chest, key for chest symmetry. Set up on a bench at a 30-degree incline with two heavy dumbbells, abs and glutes tight. Lower one dumbbell to your chest, then press it back up. Repeat on the other side. That’s 1 rep. Do 8-10 reps. MOVE 2: Dumbbell Press   The first move should leave you a bit fatigued. Now lighten the dumbbells slightly and set the bench to a flat angle. Lie on the bench, abs and glutes tight, and do 10-12 reps of standard dumbbell presses. You’re piling on volume here, and attacking your chest from a different angle. MOVE 3: Pushup   Now you’ll drop the dumbbells and drop to the ground for classic pushups. Now we’re lightening the load even more so you can push your chest to its limit – and we’re also getting some underrated core work with these, too. Do pushup reps until fatigue; on your final rep, you shouldn’t be able to straighten your arms. You’re finishing off your chest this way and blasting calories.   Download Dumbbell Chest Workout As PDF Ebenezer Samuel, C.S.C.S. Ebenezer Samuel, C.S.C.S., is a certified trainer with more than 10 years of training experience. He’s logged training time with NFL athletes and track athletes. His current training regimen includes weight training, HIIT conditioning, and yoga. Ebenezer has had multiple prestigious positions including serving as a sports and tech columnist for the New York Daily News.

By Mike Roussell, PhD Your ultimate guide to making gains during the 23 hours a day you’re not working out. The great challenge of your diet during the summer is maintaining consistency. From cookouts to vacations to weekends in the park, there’s plenty of temptation. But whether you’re looking to build muscle, burn fat, or simply maintain your current physique, diet consistency is critical. Over the last two decades of helping people optimize body composition and performance, I’ve found that the people who are the most successful adhere to several core dietary principles – regardless of whatever hot nutrition trend may be floating around at the time. Here are four keys to a strong diet that have stood the test of time.   01 Eat Protein at Every Meal Protein is the building block of muscle and essential for repairing and rebuilding muscle after exercise. It also sends signals to our brains to help us better manage hunger, preventing overeating. Consuming protein at every meal is crucial for achieving and maintaining a lean body composition. Wherever you are this summer, after you grab your plate, the next thing you grab should be protein. Good sources of protein include lean meats (beef, chicken, pork, etc), fish, eggs, dairy, and plant-based meats. Aim for a minimum of 30 grams of protein per meal.   02 Pair Plants with Protein Pairing vegetables with your protein provides a wide range of essential vitamins, minerals, and antioxidants while also adding fiber (more on that later). All these things come together to help fight oxidative stress that is brought on by hard training – and the inflammation caused by the stressors of day-to-day life. Eating fruits and vegetables with every meal is also a cornerstone strategy for helping control the overall calories in our diet. Make sure at least half of your plate is filled with colorful vegetables at every meal.   03 Focus on Fiber Knowing what kinds of carbs you should eat - whole grains, complex carbs, unprocessed carbs - can get confusing. Fiber doesn’t lie. It’s essential for healthy digestion, satiety, and overall health. It slows down the absorption of carbohydrates and helps regulate blood sugar levels, preventing spikes and crashes. Look to fuel your energy throughout the day with carbohydrate foods continuing higher levels of fiber. Make a habit of reading nutrition facts panels and picking foods that have more fiber. Aim for at least 10 grams of fiber at each meal. Not sure where to start? Veggies like broccoli, carrots, and eggplant, a small handful of nuts like pistachios, or a sprinkling of seeds (think chia) over your meal can get you rolling.   04 Recovery to Perform Better Our muscles get stronger when they recover from workouts – not during the workout. And that starts within 60 minutes of exercise, when you should be consuming your post-workout meal or snack. Aim for a protein-rich meal with 30-40 grams of protein and 40-50 grams of carbs at this time - so yes, that grilled chicken and rice being served at your best friend's cookout checks all the boxes.   THE RECHARGE CORNER: MASTER CAT-COW Everyone could give their lower back a little TLC – and you’ll get exactly that with a simple stretch, the cat-cow. To do it, get on all fours, hands directly below your shoulders, knees below hips. Round your back as much as possible. Hold 2 seconds. Slowly arch your back. Hold again. Alternate between both positions for 60 seconds. It’s a perfect workout warmup – or take our recharge challenge and start each morning with 60 seconds of this back-saving stretch. Ebenezer Samuel, C.S.C.S. AUTHOR BIO: Mike Roussell, PhD Mike Roussell, PhD, is an author, speaker, and nutrition strategist who has spent more than 20 years transforming complex nutritional concepts into practical habits that change lives. He’s worked with a host of clients, including NBA all-stars, high-performing tech execs, and TV stars, teaching all of them what he calls “high-performance healthspan nutrition,” an approach built to help you live longer while building plenty of muscle and strength.

Curated By Ebenezer Samuel, C.S.C.S. Weight training doesn’t simply help you build strength and muscle. Done correctly, it can also help you accomplish something else, driving your body to burn fat. To be clear, you don’t magically lose body fat by strength training. But strength training can spur greater calorie burn, which can help you lose weight. Additionally, by building more muscle tissue, you increase your resting metabolic rate, which helps you burn more calories throughout your day, even when you’re not training. To take advantage of these strength training benefits, you’ll want to do exercises that tax large muscle groups. And you’ll want to train heavy: All things equal, a rep done with a heavier weight will burn more calories than the exact same rep done with a light load. And you’ll want to occasionally dabble in unconventional moves: The learning curve from new exercises can also lead to increased calorie burn. You’ll do all these things in this month’s workout with your SMRTFT Adjustable Dumbbells. Do it 3-4 times a week, resting at least one day between sessions. On days you’re not doing this workout, stay active, taking at least a 20- minute walk or run. 1. MIXED RACK SQUAT   Start by blasting your legs, the largest muscle group you have and a key driver of calorie burn. Hold one of your dumbbells at your hip and the other at your shoulder, then lower your torso until thighs are parallel with the ground. Stand back up. Do 4 sets of 10-12 reps, switching dumbbell position every set. 2. RDL TO ALTERNATING ROW   This one hits large back muscles like your lats, while also challenging your glutes and hamstrings. Stand with dumbbells at your hips, then push your butt back and lower into the bottom of a Romanian deadlift. Row the right dumbbell to your hip, then row the left. Stand and squeeze your glutes. Do 3 sets of 8-10 reps. 3. SINGLE-ARM INCLINE PRESS   Finish by attacking your chest (another large muscle group) with an exercise that will also challenge your abs too. Set up a bench at a 30-degree incline and hold a dumbbell in your left hand, above your shoulder. Lower it to your chest, then press back up; keep your abs tight as you do this, so your torso doesn’t “tip” to either side. Press back up. Do 10-12 reps, then switch arms and repeat, without resting. Do 3 sets.   Download Workouts As PDF Ebenezer Samuel, C.S.C.S. Ebenezer Samuel, C.S.C.S., is a certified trainer with more than 10 years of training experience. He’s logged training time with NFL athletes and track athletes. His current training regimen includes weight training, HIIT conditioning, and yoga. Ebenezer has had multiple prestigious positions including serving as a sports and tech columnist for the New York Daily News.

Curated By Ebenezer Samuel, C.S.C.S. If you’re on a quest for stronger abs and a rock-solid core, it never hurts to bang out a few sets of crunches or situps. But the true path to ab strength is different: You want to challenge your abs to work throughout the rest of our workout, too. Your abs are meant to stabilize your spine on every single exercise you do, from squats to biceps curls. And by making subtle tweaks to classic full-body moves, we can place even more emphasis on your core, building real-world ab strength. The best part about this approach: You’ll be layering on total-body muscle, too. Attack this workout 3-4 times a week to experience what I call “stealth abs” training. You can also inject these moves into your other training; if you do that, aim to do at least one per day. 1. ELEVATED DEAD STOP PLANK ROW   This is my go-to stealth core exercise – and it’ll also build critical back strength too. Start in an elbow plank, with your elbow on a bench or chair, and a dumbbell on the ground held in your right hand. Row the dumbbell to your right hip, then lower. The key: Keep your hips and shoulders completely square to the ground. This’ll require you to never stop squeezing your abs and glutes. Do 3 sets of 10-12 per side. 2. PAUSED GOBLET SQUAT   The goblet squat is one of the most underrated leg exercises out there, and as you start to do the movement with heavier loads, your abs can’t help but feel it. Start standing, with a dumbbell held at your chest, then lower into a squat. Pause for one count, deepening the core challenge, then stand back up. Aim for 3 sets of 8-10 per side. And don’t be afraid to go heavy here. Your abs (and legs) can take the challenge. 3. SINGLE-ARM Z PRESS   This shoulder movement challenges your abs in a unique way: because you’re sitting on the ground, your core handles all stabilization duties, preventing your torso from swaying from side to side and keeping your back from arching. Keep your legs straight as you press overhead on every rep. Aim to do 3 sets of 8-10 per side. 4. ALTERNATING DUMBBELL PRESS   The bench press has always been one of my favorite exercise, but we can ratchet up the core tension by doing alternating reps. When you lower each dumbbell, expect the weight to slightly “tip” your torso down to that side. You’ll need to tighten your abs to resist that rotation. Chase 10-12 reps per set, and do 3 sets.   Download Workouts As PDF Ebenezer Samuel, C.S.C.S. Ebenezer Samuel, C.S.C.S., is a certified trainer with more than 10 years of training experience. He’s logged training time with NFL athletes and track athletes. His current training regimen includes weight training, HIIT conditioning, and yoga. Ebenezer has had multiple prestigious positions including serving as a sports and tech columnist for the New York Daily News.

Curated By Ebenezer Samuel, C.S.C.S. Most workouts push you to build muscle and strength. But you also need to develop something else, too: Explosive power. The strength you’ve built in the gym allows you to create force. By building power, you create that force fast. A powerful body will make you a better athlete (hello, marathon PRs!), and it’ll also protect you against injuries. And the exercises you do to develop power have other benefits, too. They almost always challenge your abs – and they’ll also redline your heart rate at light speed. Power exercises require every muscle in your body to work together, setting up strength gains and blasting calories along the way. Start building that power with this workout; aim to do it three times a week, resting at least one day between each session. 1. DUMBBELL SWING   No power exercise is more legendary than this variation of the kettlebell swing. And the key is to make this a swing. Your goal on each rep is to push your butt back as you drive the bell back between your legs. Then, instead of trying to “raise” the weight with your upper body, just think of standing up and squeezing your glutes. That will explosively power the bell forward. Do 3 sets of 8-10 reps. 2. PUSH PRESS   This move focuses on upper-body power. You’ll stand with a dumbbell in your right hand at your right shoulder. Then bend your knees and hips slightly. Explode upwards (so powerfully that you rise onto your tiptoes) and drive the weight overhead. Lower it back to your shoulder. Do 3 sets of 6-8 reps per side. And if you’ve ever wanted to dunk a basketball, know that this exercise is quietly helping you reach that goal. 3. SINGLE-ARM SNATCH   Now you’ll blend upper- and lower-body explosion in one move. Start holding a dumbbell in your right hand, at about knee height, abs tight, knees bent. Explosively stand (just as you did on the push press) and simultaneously pull the dumbbell to shoulder height, keeping it close to your torso as you do. Once it reaches shoulder height, punch overhead. Do 3 sets of 6-8 reps.   Download Workouts As PDF Ebenezer Samuel, C.S.C.S. Ebenezer Samuel, C.S.C.S., is a certified trainer with more than 10 years of training experience. He’s logged training time with NFL athletes and track athletes. His current training regimen includes weight training, HIIT conditioning, and yoga. Ebenezer has had multiple prestigious positions including serving as a sports and tech columnist for the New York Daily News.

Curated By Ebenezer Samuel, C.S.C.S. You don’t always have time for an ultra-vicious legendary #legday workout. But no matter the goal, you do need to find time to train legs. Whether you’re trying to build muscle, drop bodyfat, or ready your body to run a marathon, at least twice a week, you should be challenging your lower body with resistance. That’s because training legs doesn’t just build leg muscle. Lower-body moves build the glute and quad power you need to run faster and jump higher, and they also blast serious calories. They’ll challenge your abs more than you may think, too. And it doesn’t need to take as much time as you think to blast them, either, especially if you circuit train them. That’s what you’re going to do during this 16-minute workout, which is one of my go-to sessions if I’m tight on time. You’ll do 4 sets of each move, working for 40 seconds, then resting for 20 each set. And trust me, your legs will feel it. 1. TWO-STEP ROMANIAN DEADLIFT   We’ll open with a glute-focused move that’s also going to challenge your abs and forearms too. Stand holding dumbbells at your sides, then push your butt back, and lower the dumbbells until they’re below your shins, keeping them close to your legs the entire time. Begin to stand up, pausing once the dumbbells are about knee-level. Then stand all the way and squeeze your glutes.   2. HEELS-ELEVATED GOBLET PAUSED SQUAT   Now, it’s onto quads. Stand with a dumbbell at your chest, heels on a 2-inch high block or weight plate. Keeping your abs tight, lower into a squat, lowering until thighs are about parallel to the ground. Pause, then stand and squeeze your glutes. Expect to feel this in your abs, too; they’re working overtime to keep your torso upright.   3. ELEVATED REVERSE LUNGE TO HIGH-KNEE   This underrated move works quads and glutes, and makes you a better runner too. You’re stealthily replicating a powerful runner’s stride with every stand on a block or step, a dumbbell held at your chest, then step back into a reverse lunge, keeping your back knee off the ground. Stand explosively, driving your back knee up to your chest. Hold, then repeat. Make sure to do 4 sets on each leg.   Download Workouts As PDF Ebenezer Samuel, C.S.C.S. Ebenezer Samuel, C.S.C.S., is a certified trainer with more than 10 years of training experience. He’s logged training time with NFL athletes and track athletes. His current training regimen includes weight training, HIIT conditioning, and yoga. Ebenezer has had multiple prestigious positions including serving as a sports and tech columnist for the New York Daily News.

Curated By Ebenezer Samuel, C.S.C.S. The secret to strong, well-rounded (and healthy!) shoulders isn’t the hallowed overhead press or the lateral raise. Instead, it’s a focus on an often-undertrained muscle group, your rear delts. Your rear delts lie on the backs of your shoulders and while they finish out your physique, they do more than that, too. Strong rear delts prevent your shoulders from rounding forward, which will improve your posture. By pulling your shoulders back, they’ll also let your chest gains show more, and prevent shoulder injuries and other issues, too. They’re a small muscle group, though, which is why they’re often undertrained. But they’re also a muscle group that benefits from extra work. So whether you’re chasing aesthetics or general fitness, throw a little rear delt work in at the end of your workout 3-4 times a week. Not sure where to start? Just choose one of the exercises below each time. 1. Elbows-Flared Incline Row   Every row variation activates your rear delts a bit, because the rear delts help pull your upper arm behind your torso – but most rows don’t focus on the rear delts. The elbows-flared incline row does. It takes your lats (which drive many rows) out of play, and also eliminates excessive lower back involvement. Aim for 3 sets of 10-12 reps, and try to pause for a split second at the top of each rep. This is your best chance to hit your rear delts with heavy weight.   2. Dumbbell Rear Delt Fly   You’ll need to go light on these, but they’re once again getting your elbows away from your torso to promote a strong rear delt squeeze. Focus on keeping your torso as steady as possible; tighten your abs as you do this. You won’t be able to go heavy, but you’ll still blast your rear delts. Do 3 sets of 12-15.   3. Incline Bench External Rotation   This is the most scaleable of rear delt exercises. You can make it easier by raising the incline on the bench, harder by lowering it. Aim to start with your shoulder blades squeezed, and your elbows just an inch below your shoulders. Then focus on rotating your forearms upward so they’re in line with your torso. Don’t be afraid to go super-light; work up to 3 sets of 10-12 quality reps.   Download Workouts As PDF Ebenezer Samuel, C.S.C.S. Ebenezer Samuel, C.S.C.S., is a certified trainer with more than 10 years of training experience. He’s logged training time with NFL athletes and track athletes. His current training regimen includes weight training, HIIT conditioning, and yoga. Ebenezer has had multiple prestigious positions including serving as a sports and tech columnist for the New York Daily News.

Curated By Ebenezer Samuel, C.S.C.S. One of the great secrets to building arm size is mastering something called the mechanical dropset. A mechanical dropset has you doing a challenging exercise until failure, and then immediately switching to a slightly easier exercise. This allows you to push past your normal point of fatigue, challenging the muscles you’re training for a few extra reps – and it works especially well when training arms. Your biceps and triceps respond well to high-rep long-duration sets, and that’s exactly what you get here. Try out these two mechanical dropsets in your training this month. Do 2-3 sets of each move, and you have a quick and ultra-efficient arm workout that’s also plenty of fun, too. 1. BICEPS DROPSET   1A) Reverse Zottman Curl Hold your Nuobells at your sides, palms facing each other. Curl both bells to your chest, then rotate the weights so your palms face you. Slowly lower down, aiming to take 2-3 seconds to do this. Aim for 8-10 reps; you’re piling up time-under-tension by controlling the negative.   1B) Alternating Hammer Curl When you can’t do any more reverse Zottmans, begin doing standard alternating hammer curls, curling each dumbbell toward your chest while keeping your palm in a neutral position. By alternating reps, you’re giving yourself a slight “rest” between each rep. You’ve also removed eccentric contraction of the Zottman and the twisting action. Fight for another 4-6 reps at least (or more!). 2. TRICEPS DROPSET   2A) Alternating Skullcrusher Lie on a bench with your Nuobells held directly over your shoulders. Tip your elbows back towards your head just slightly, then lower the dumbbells to your shoulders. Alternately straighten one arm then the other. Each rep isolates your triceps and pushes you to contract it without the aid of any momentum. Aim for 6-8 reps per arm.   2B) JM Press When you can’t do any more alternating skullcrushers, shift the weights directly over your shoulders. Keeping your arms close to your torso, lower your elbows toward your ribcage and try to touch the tips of the bells to your shoulders. Press back up. You isolated your tris on the skullcrusher; now you’re allowing your shoulder and chest muscles to help just a bit. Fight for 4- 6 reps (or push for more if you can again!).   Download Workouts As PDF Ebenezer Samuel, C.S.C.S. Ebenezer Samuel, C.S.C.S., is a certified trainer with more than 10 years of training experience. He’s logged training time with NFL athletes and track athletes. His current training regimen includes weight training, HIIT conditioning, and yoga. Ebenezer has had multiple prestigious positions including serving as a sports and tech columnist for the New York Daily News.

Curated By Ebenezer Samuel, C.S.C.S. Very often, when you train arms, you find yourself doing high-rep sets of standing biceps curls and hammer curls, repeating the same basic motions over and over. And yes, these basics are key fundamentals in building stronger, more defined arms. But your biceps are also capable of more. And if we challenge them from new angles and with new exercises, we can often stimulate more growth and faster results. You’ll always want to keep the basics in your routine, and you should aim to do a standing biceps curl or hammer curl at least once a week. Then mix in these curl variations, which push your biceps in new ways. 1. REVERSE ZOTTMAN CURL   The reverse Zottman is one of my favorite curls. You’ll start by doing a hammer curl, curling up with your palms facing each other. (This is your strongest curl, so you’ll be able to move a heavy weight.) At the top, turn your palms so they face your chest, then slowly lower the dumbbells. (Think “3 seconds down”.) You’ll be “overloading” this lowering phase of the curl, and consistently doing this can spark serious growth. Aim for 3 sets of 8-10 reps. 2. TWO-STEP CURL   It’s easy to cheat during standard biceps curls, rocking at the hips, or jerking our elbows forward. The two-step curl solves that. You’ll hold dumbbells at your sides, as if doing a classic curl, but you’ll only curl up until your forearms are parallel to the ground. Pause for a count here, then curl all the way up. We’ve added time-under-tension to each rep, which can help with growth, and by adding that mid-rep pause, we also force you to be strict. Aim for 3 sets of 8-10. 3. SPIDER WAITER’S CURL   In addition to flexing your elbow, your biceps also twists your forearm, helping you drive your pinkies toward the ceiling as you do a curl. You’ll train this second effect with the spider waiter’s curl, starting with your chest on an incline bench, and gripping a single dumbbell by the plate. The plate will try to push your pinkies downward; focus no driving them up. Do 3 sets of 10-12 reps. 4. HALF-ISO CURL   This is a great way to get more out of a light weight. Curl dumbbells up until your forearms are parallel to the ground. This is actually your starting position. Now lower one dumbbell and curl it all the way up, while holding your position with the other hand. Repeat on the other side. This won’t just light up your biceps either; your core muscles will also get a challenge. Do this one for time, not reps; think 3 40-second sets.   Download Workouts As PDF Ebenezer Samuel, C.S.C.S. Ebenezer Samuel, C.S.C.S., is a certified trainer with more than 10 years of training experience. He’s logged training time with NFL athletes and track athletes. His current training regimen includes weight training, HIIT conditioning, and yoga. Ebenezer has had multiple prestigious positions including serving as a sports and tech columnist for the New York Daily News.