One of the great hurdles of weightlifting is building a balanced physique, and we know this isn’t possible without well developed legs. Many dread it, others avoid it entirely, but sooner or later we all come to the realization that no one can afford to skip leg day. In my personal opinion its not the body part that gives people pause, but the workout behind it.

I’ll be the first to say that I love my legs, but I’d be lying if I said I took pleasure in training them. Maybe a little. Legs are generally the most grueling workouts…


It’s easy to look at forms of fitness like weightlifting and cardio and not see their spiritual merit. This social media age has taken the benefits of a physically fit body and used it to promote our most base and shallow nature. We see the vanity of fit insta-models and greed of get-fit-quick “trainers” on full display, yet many of us are more miserable and internally imbalanced than ever before.

This warped perception of fitness is the norm, but it doesn’t have to be your reality. If a deeper spiritual connection is something you desire, fitness can actually aid you…


The concept of vegan and plant based nutrition has gained a lot of traction as people adhere to its health benefits and the ethics behind the treatment of animals.

It has worked its way rapidly through the fitness community to all forms of athletes and fitness enthusiast- including bodybuilders. In this article we’ll be taking a look at key aspect for muscle-building on a vegan or plant based diet to aid any bodybuilding aspirations you may have.


If there was ever a piece of gym equipment that will stand the test of time, you can bet dumbbells will always be there. Whether in your parent’s home gym or at your local one, the dumbbell is the definition of “ol’ reliable”. Despite its prevalence in gym culture, most people underestimate its usefulness for shaping the body. If you told the average gym-goer all they needed were the right amount of dumbbells to transform their physique, many would believe dumbbells alone aren’t enough. …


Most of us need the simplicity of compound exercises.

It’s easy to look to complex programs for gains, but truth be told some of the best exercises for muscle growth are compound exercises. Through compound/ multi-joint movements, we are able to lift some of the heaviest loads possible, activate multiple joint articulations, and stimulate a large amount of muscle. They are likely to increase anabolic response to exercise, which is necessary for building muscle.

Single joint exercises are definitely useful for muscle growth. Being able to target specific muscle groups like the biceps or calves is great for accessory work…


To reach new heights in fitness, it’s tempting to look outside ourselves for new answers. In search of new hacks we don’t realize there are things directly under our control that can propel results. For example take resistance training and muscle growth. We’ve all heard how rest and recovery is essential for growth, but most don’t know how sleep affects muscle growth specifically.

Sleep seems straight-forward; we close our eyes at night and BOOM- next thing we know it’s a new day. However thanks to science we’re learning that it has distinct stages and cycle that play into fitness. We’ve…


There is a lot of confusion on what the best macros for weight loss are. Few seem to have a straight answer. Should I eat a high protein diet? Are too many carbs bad? Do high fat diets really work? While all of these are legitimate questions, the ratio of macronutrients best for weight loss are not universal for everyone. Fortunately by looking at research and studies, we may better understand what macros the body needs to lose weight.

What Are Macros?

Macros or macronutrients describe the 3 main categories of energy the body consumes; carbohydrates, fats, and protein. …


Bruce Lee. The Legend. The Dragon. It’s easy to forget that past the glorification of his larger than life persona was simply a man driven by fitness. Underneath the superficiality of his 3-inch punch or one-handed push ups was just a guy whose training helped expand the boundaries of his physical abilities- something we can all strive for and attain in the gym.

Because he was a martial artist, there were many levels to his fitness that made his skill-set well rounded. …


6 Tips to Fuel Your Fitness Fire

If you were to ask me as a trainer one thing I believe is holding people back from getting results, I would tell you motivation. There are a few exceptions, but if most gym-goers had more motivation I would likely be out of a job. That kind of drive is what made world champion bodybuilders out of toothpicks, it’s what made marathon runners out of near paraplegic, it made the most exceptional athletes of our time out of average, everyday people. Motivation is real, it’s potent, but it also takes time to cultivate. I understand if you’re struggling to find…


Forging strength, force and aerobic power with the kettlebell

Kettlebells are amazing.

I think back to my early days of training, in which I attended workshops breaking down the numerous steps of Turkish get-ups, or the tremendous stamina it took to survive kettlebell swings for a minute straight, or hearing about the Herculean task of getting a kettlebell cert., it goes on and on. Though unassuming in appearance, they require a level of technical skill, coordination, and strength unlike any other piece of equipment in the gym.

Forgive me if I come across as belittling, but few who pick up the kettlebell in their gym bother to learn or…

Micah Le'Gare

I am a personal trainer, athlete, and nutrition specialist, but at the end of the day I’m just a guy who loves fitness. Just here to listen, learn, and help!

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