What is the Ketogenic Diet?

Instead of relying on crash diets or fasting, which can have negative effects on metabolism and body fat retention, a ketogenic diet is ultimately attempting to “trick” your body into believing it’s in ketosis — a state where your body releases stored fat to fuel your activity. The trouble is that when you drastically slash… read more

Amp Up Your Workout with More Sleep

Of all the things that might get between you and a great workout, there’s one that’s entirely in your control. Sleep. Consistently getting a solid night’s sleep is the baseline we all need to maintain a motivated and high-functioning mind and body. Funny thing about this, though? This isn’t news to any of us. It’s… read more

P4 Helps Former College Athlete Kendyl Mygatt Barrett Find Her Next Five Seconds

For Kendyl Mygatt Barrett, the in-season schedule can be hectic, but she doesn’t let it interfere with her commitment to her own health and fitness. Since she closed out her own collegiate soccer career and married Washington Nationals Reliever Aaron Barrett, she still maintains her love of the game and her love for putting good,… read more

What Are BCAAs, Anyway?

If you take sports supplements regularly you’ve most likely noticed the letters BCAA on at least one of the product labels. And you may have asked yourself, “What in the heck does “BCAA” stand for? Could it be the Base Crunch Absorption of Aminos? Wow, what a terrible guess. Absolutely not. It stands for branched-chain… read more

2 Moves For Stronger Wheels & Better Athletic Performance

When’s the last time you saw someone flex their hamstrings and leave those witnessing the display of striated hamstrings in awe? Never, right? Makes sense. And that’s why hamstring development often gets forgotten. Unlike the quads, calves, biceps, or triceps, the hammies are more of a behind-the-scenes player. But they play a big role in… read more

Snack On This: Simply 7 Quinoa Chips

  Between 1977 and 2006 the amount of calories people consumed via snacks jumped from 260 to 580, according to research from Purdue University. That’s not such a bad thing if you’re a strongman looking to pile in as many calories as you can, but is problematic when you’re trying to optimize your body for… read more


The fear of being average. That’s what drives power lifters Jerad Johnson and his wife. “Neither of us are the type of person that just wants to blend in and be part of a mediocre group.” LIFTING FOR REAL  Three years ago, high school teacher and football/track coach Jerad Johnson and his wife opened up… read more

3 Surefire Ways To Rev Up Your Metabolism

  Battling slow metabolism, or do you simply want to give your metabolic rate a jumpstart? Your genetic makeup plays a key role in how fast (or painfully slow) you process calories, but you’re not imprisoned by genetics. There are tweaks you can make to your training routine that can help you improve your body’s… read more

Meet Kristy Breuler – Golf Fitness Expert and New P4 Contributor

We are excited to welcome Kristy Breuler, TPI-certified golf fitness and Pilates instructor, to the Proven 4 team! With nearly 10 years of experience in golf conditioning and twice that in everything from water aerobics, step, hi-lo, body sculpting and more, Kristy has become a dynamic resource for golfers at Kensington Golf & Country Club… read more

How Pro Running Back Joique Bell Powers Through the Off-Season

We caught up with Pro Running Back Joique Bell to find out what his off-season routine looks like, and what we saw is no surprise for a power player like Bell. “In the off season, I’m in the gym five days a week, four to six hours a day. I do everything from weightlifting to… read more

4 Reasons To Eat Pomegranate

  The nutrient-rich pomegranate fruit has been around for thousands of years and has been used for a variety of things: a snack, a refreshing drink, and even medicine (whether it works as a medical agent, specifically its ability to fight cancer cells, remains up for debate). Still, the sweetly tart pomegranate has been shown… read more

Why We’re On A (Foam) Roll

Photo credit:… In a previous post we went over why it’s wise to add foam rolling into your training regimen. But in case you wanted more proof, a recent study published in the Journal of Sports Sciences found that rolling on a foam roller both pre- and post-workout allowed for better hip flexibility and range of motion.… read more