As a hard gainer, building muscle mass and strength can be a challenging and frustrating process. The term "hard gainer" is often used to describe individuals who have a naturally slender or ectomorphic body type and struggle to put on weight and muscle mass, even with consistent training and proper nutrition.
If your goal is to grow your butt, there are a few strategies that may be helpful:

Nourishing the body with proper calorie intake will not only help workouts become more effective but will increase the size of the glutes. If intake is less than expenditure of calories booty gains are being destroyed and all the working out in the world won't matter. 

Growing Glutes can be difficult but it doesn't have to be. Having knowledge everywhere and not knowing how to apply it can be frustrating. To ease that frustration here are six tips that help grow your glutes. 

Being a new mom can be exciting, scary and exhausting. Mentally there are many changes and physically they are major to say the least. The body isn't working like it did before and frankly it looks nothing like it did. There are so many questions as to where to start or what to do. What is the most effective method to achieve success? How could I possibly take care of a baby and get my body back? Well we are going to go through how to eat, water consumption, rehab and rebuilding. Let's dive in.

Moms supporting moms is the best way to get to the goal. If one mom succeeds then it can give hope for the other moms around them. Does it always work that way? No many times people tear each other down, tear themselves down, or simply dismiss others achievements of no consequence to their lives. Ultimately we can learn from others successes and can impact our lives in a positive way from simple unbiased observation. Yes some things won't work for some that worked for others but that is where we can find what does and doesn't work. Studies, stories, books and philosophy give us ideas of what will work for us but real life anecdotal data can provide a seeing is believing moment.

By Carson Sperry

Not all household chores are equal. These are the ones that burn the most calories and provide a workout without you even knowing it.
A gym is a polarizing place. To some, it's a necessary stop at the beginning or end of each day. To others, it's the place you begrudgingly go three times a week as necessary maintenance to keep your body in acceptable shape. And to many, the gym is a place filled with anxiety and disappointment to be avoided at all costs.
Regardless of where you fall on that scale, there are a number of things you can do to stay in shape while also avoiding the gym. Below is a quick breakdown of some of the most common chores that burn calories effectively, along with some insights from a few fitness industry experts.

It's true that equipment alone does not get results or make workouts for individuals but with proper programming and the intent to use the equipment in an effective fashion can yield amazing results. As a dad there are pieces of equipment that can make life much easier and help with faster progression. There is cardio related machines, weighted machines and many other pieces of equipment that can bring variety and help with the overload principle, while making a workout quicker with impressive results. We will be going over pieces of equipment that can be utilized at home and the many benefits of each and if there is the luxury of having multiple pieces meshing them together and creating an amazing workout for dads. Let's jump in...

Everything is always made more difficult. Whether that be what to eat or what exercise program is best. Truth behind these arguments either it worked for the individual selling or it's gimmicky. Either way there are certain things that should not be negotiable for moms. So many times I've seen fitness tips for moms that are like be plant based or be keto and the wonder is how is that helpful. What if mom isn't able to do either or in the case of exercise what if she isn't able to perform that type or intensity of exercise. Inside we will go over things that boost any one's health and improves every mom's body. There won't be any talk of what is the best exercise or what is the best diet because we have come to know that the answer to both of those is the one you will do. Let's dive in.

How does online coaching work? What is online coaching? Many have heard about online coaching because of the circumstances of 2020. Online coaching has been around for a really long time. Probably as long as email has been around so has online training. Most of who used online was athletes but over the past 10 years it has become very popular with the general public. It can be really useful for many reasons. There are positives and negatives to online and we will dig into all of the pros and cons inside. Let's dive in.

There’s always a debate of what is best when it comes to fitness. On the nutrition side there are debates of plant based versus carnivore, high carb vs low carb, red meat is healthy vs not healthy and all I can see is no matter what is typed into pubmed or the google search engine there is something to support whatever thought some may have of the best worst is supported. Nutrition will not be mentioned outside of this paragraph and it is more of a disclaimer than anything that nutrition is the best way to lose weight. Which leads us to “For weight loss: Cardio or Weights?” There’s no suspense in this discussion they both work. Each provides different physiological effects and benefits to weight loss.