As a former college athlete, staying in shape after graduation can feel like a challenge without the structure of a team, practices and competitions.

Cold plunging, a form of hydrotherapy involving brief exposure to cold water, has gained traction in wellness circles for its transformative effects on the body and mind. Let's dive into the remarkable benefits awaiting those brave enough to take the plunge.

With sports such as soccer that place a high demand on change of direction, athletes are at higher risk of injury. For female athletes, there is an increased risk due to anatomical, biological, and environmental differences when compared to males.

The pre-season is the time to focus on the specificity of movements. Compared to the off-season program in which muscle hypertrophy can take a front seat, this phase should emphasize neural drive.

Start with these five tips to help you get the ball rolling. With time you'll find your groove and start to look at fitness in a different light.

During your deload week, you are decreasing volume and intensity.

Start with cutting down the number of sets for a given exercise. During a deload week, this can change to 3-4 sets. For the intensity, we can look at RPEs. Aim to lower your overall rate of perceived exertion for your week.

Follow this blueprint to create top notch workout programs for yourself.