Journal
What we've learned training at home
We've trained together at home since 2020. Here's what we've learned along the way, and straight answers to the questions members ask us most.
Tiff and Dan · October 19, 2026
Sore abs after a workout: how long it lasts and what helps
Sore abs usually peak 2 to 3 days after a hard workout and fade within about 5 days. What helps, training through it, and when it's more than soreness.
Tiff and Dan · October 7, 2026
Why your biceps aren't growing, and what to do about it
Biceps stuck? It's usually sets, effort, form, food or patience. How to check each one, a sample arm workout, and what to do if your biceps never get sore.
Tiff and Dan · October 7, 2026
5 signs you're losing muscle, not fat (and what to do)
How to tell if you're losing muscle instead of fat: what to track each week, the 5 common signs, and the changes to food, training and sleep that help.
Tiff and Dan · October 7, 2026
Can a 30 minute dumbbell workout build muscle?
Yes, if the sets are hard and you add a little each week. How to build muscle in 30 minutes with a pair of dumbbells, with a workout and a weekly plan.
Tiff and Dan · October 7, 2026
Easy high protein meals under 500 calories
Easy high protein recipes under 500 calories: cottage cheese protein pancakes, hot honey chicken crust pizza and homemade beef jerky, with USDA-checked macros.
Tiff and Dan · October 7, 2026
10 minute HIIT workout for beginners
A 10 minute HIIT workout for beginners, no equipment: 10 moves, 45 seconds on and 15 off, with an easier option for every move and how often to do it.
Tiff and Dan · October 7, 2026
Lower body HIIT: 8 tips and a 30 minute workout
How to do lower body HIIT well: warm up your glutes, pick your moves, set work and rest, try the 30-20-10 method, and follow our free 30 minute workout.
Tiff and Dan · October 7, 2026
Do standing ab workouts work? Standing vs floor, plus a 12 minute workout
Standing ab moves train your core while you balance and twist; floor moves load your abs harder. What each does best, plus a 12 minute standing workout.
Tiff and Dan · October 7, 2026
Can you build your upper body with bodyweight alone?
Yes, for a long time, if you keep making the moves harder. Push and pull progressions, a no-equipment upper body workout, and when to add dumbbells.