Everyone has abs. The question is whether you can see them. Here's the honest breakdown of what it actually takes to tone your midsection — diet, training, and the workout I use.

Stop thinking cardio is all you need. Strength is just as important, and if you want to actually change the shape of your body, it is more important. This 28-minute workout does both.

Twenty minutes. That's all it takes. Here's exactly what Tabata is, why it torches calories for hours after you stop, and the full follow-along workout video.

If you workout often, you are probably not a stranger to knots. Knots and soreness can be downright painful. Answer to the pain - foam roller stretches! Foam rolling helps release muscle tension by making the top layers of tissues more flexible. It's a very inexpensive way to help alleviate pain as well as break down some of those trigger spots.

Lower back pain is almost never just a lower back problem. Here are the stretches, exercises, and one tool that have made the biggest difference for me and for the members I coach, including psoas release, cobra, figure four, plank, glute bridge, and foam rolling.

Rest days are not optional. They are part of the program. Here is what overtraining syndrome actually looks like, why recovery is when the real progress happens, and how to structure your rest days based on whether you are doing cardio, running, or weight training.

I believe my football career was cut short because of breathing technique. Not strength. Not speed. Breathing. Here is what I got wrong and exactly how to fix it in your own training.