You hit chest on Monday

Back on Tuesday.
Arms on Wednesday.
And by the weekend, you’re wondering why you’re sore, tired, and still look the same.

The truth?
The “bro split” isn’t just outdated – it’s holding you back.Six days a week of chasing the pump like you’re prepping for a 90s bodybuilding poster.But times have changed – and so has our understanding of what actually works. If you find yourself asking 'how often should I train', here's the truth.

You’re showing up. You’re training hard. You’re doing everything the “right” way – but the numbers won’t budge.

You start thinking you’ve hit your limit. You haven’t. You’ve just stopped adapting. Here’s the deal: strength plateaus aren’t random. They’re predictable. And the good news? They’re fixable – if you understand why they happen.

Below are the five biggest reasons you’re stuck, and how to break free from each one before frustration breaks you.

Every living organism relies on nutrients—the substances in food that fuel our bodies, support growth, repair tissues, and keep internal processes running smoothly. These vital components are broken down during digestion and absorbed in their simplest forms to be used in everything from cell regeneration to energy production. Broadly speaking, nutrients fall into two essential categories: macronutrients and micronutrients. While macronutrients serve as our primary energy sources, micronutrients play critical supporting roles in maintaining health and enabling bodily functions.

Let’s dive deeper into how these nutrient types function and why each one matters.

Navigating the grocery store can feel like a battle—so many choices, yet so much uncertainty. What’s truly good for your body? How do you balance flavor, nutrition, and simplicity without spending hours reading every label? Even when you have a general idea of what counts as “healthy,” it can be hard to figure out what should actually make it onto your plate daily. The good news? There’s a whole world of nutritious, satisfying foods out there—and many of them are surprisingly delicious.

To make things easier, we’ve gathered expert recommendations from registered dietitians and nutritionists who not only talk the talk but walk the walk. These are the foods they eat themselves and encourage their clients to enjoy regularly. If they swear by them, you might want to give them a spot in your daily meals too.

Here are 40 of the healthiest foods you can enjoy every day—backed by science and expert advice, and curated for variety, accessibility, and real nutritional value.