Everybody loves the idea of a cheat day–what fun would a diet be if you don’t have the chance to put yourself at risk of cardiac arrest every Saturday (quadruple bypass burger anyone?) While they may help you stick to your diet during the week, they also may be ruining your progress. The solution? Change how you think of them.

I want to talk to you about how to use a scale properly. The scale can be used as a good tool to measure your weight loss or weight gain progress - only if used right! If used incorrectly, it will lead to erroneous results and can cause unnecessary stress.

Here’s how to take your body measurements the right way to track your progress.

Everyone experiences weight fluctuations. Don’t freak out. Here’s why.

I'm not going to bash it (Keto) or anything. I'm going to give you my thoughts on it. At the end of the post, I'll give you a tip on how to do the keto diet better if that's something that you're going to pursue and if that's something that you're going to do. 

The squat is an overrated exercise for glutes. I've got you covered with an entire list of exercises you can add to your workouts instead of squats. 

Where you’re at right now is NOT the result of just one “bad” meal or a missed workout. 

Try hard as we might to eat well, most people can’t figure out exactly what the hell “right” even means anymore. Here are 15 facts about nutrition that we know, and you can use to craft a well balanced idet.