Struggling to stick to new habits? Discover the science behind lasting change, why identity beats willpower, and how the Ragukai system helps you build small, sustainable routines that truly last.

Discover the OPT (Optimum Performance Training) model by NASM - a science-based system that builds stability, strength, and power. Learn its 5 phases, benefits, and how to apply it to your fitness goals.

If you’ve ever felt sore a day or two after a tough workout, you’ve experienced delayed-onset muscle soreness, or DOMS. It typically shows up 24 to 72 hours after intense exercise, especially after movements involving a lot of eccentric deceleration, when muscles lengthen while under tension, such as during the lowering phase of a squat.

If you’re serious about reaching your fitness goals - whether it’s fat loss, muscle gain, or better overall health - there’s one thing you must understand: macronutrients. You've probably heard of them before - protein, carbohydrates, and fats - but do you know what they actually do in your body?

You’ve probably heard it before: “Sleep is important.” But when it comes to fitness, sleep isn’t just important - it’s a secret weapon. You can eat clean, train hard, and take all the right supplements… But if you’re not sleeping well, you’re holding yourself back.

The fitness world is full of advice — but not all of it is backed by science. Whether it's something you heard at the gym, saw on Instagram, or grew up believing, there are plenty of fitness mythsthat can slow your progress, confuse your routine, or even lead to injury.