Kelley Vargo

This woman’s guide to gaining muscle begins by explaining key principles and concludes with a sample muscle-building workout. Look no further for everything you need to know about how women can gain muscle.

This 10-day high-intensity interval training (HIIT) workout plan features muscular and cardiorespiratory training that will amplify your fitness routine. It features circuit training and both incline and flat treadmill workouts.

Get a jump start on your health and well-being with this 15-day Summer Shape-up Program, which will help you can increase lean muscle mass, decrease fat mass and improve your mental well-being, all while using your own body weight.

Whether you’re on the road a lot, can’t afford a monthly gym membership, or simply don’t have any equipment at home to use, don’t let these excuses keep you from your health and fitness goals. Learn why body-weight training is an effective way to exercise just about anywhere, and try out these fast and fun sample workouts.

Summer is a great time to enjoy your favorite outdoor activities, but high temperatures can increase your risk of heat cramps, heat exhaustion and heat stroke. To prevent heat stress and enjoy being active outdoors all summer, be sure to implement the following SWEAT practices.

With summer just around the corner, there is no better time to level up your fitness routine. This eight-week training program is designed to increase strength and muscle mass, help you shed a couple of pounds, and have you feeling your best for summer.

Lunges are a great tool for creating leaner legs, and there are a number of variations you can try to target different parts of the lower body. Here are five fun and effective lunge variations to consider adding to your lower-body routine.

Although this time of year is supposed to make us feel joyful and happy, it’s easy to become overwhelmed and stressed. But here’s some good news: Dedicating just 20 minutes a day to being active—with this total-body workout, for example—can lower your stress levels, burn extra calories and make this your best holiday season ever.

As the hustle and bustle of the holiday season approaches, don’t let your fitness fall to the wayside. Make fall your new fat-loss season by incorporating this 20-minute high-intensity interval training (HIIT) workout into your routine.

Whether you do it at the beach, the gym or at home, this 30-minute total-body, high-intensity interval workout is effective, efficient and invigorating.

Short on time or equipment and looking for a quick upper-body workout? Try this outdoor circuit workout that targets your upper body and core.

If your goal is to develop strong, lean, sculpted legs, here’s some good news: You don’t need expensive equipment to do it. In fact, all you need is a little bit of space, a positive mindset and your own body weight. Check out this high-intensity interval training (HIIT) leg workout, which will leave you feeling the burn and a little breathless—and help you reach your goal.

High-intensity interval training (HIIT), which involves repeated bouts of high-intensity effort interspersed with recovery times, has become hugely popular in recent years. Here’s what the research says about why HIIT is such an effective workout.

Most of our clients want to know what types of workouts they should be doing on the days they’re not training with us or taking classes. With this efficient dumbbell and mat workout, your clients can get an incredible workout just about anywhere.

The plank is an effective exercise because it targets your entire core while simultaneously strengthening your back. Try these 5 different plank variations.

Adopting a new healthy habit, however big or small, comes down to one thing: consistent action. To increase your chances of success when adopting a new habit, here are six steps that will help simplify the process and keep you on track.

One of the best exercises for strengthening your abs is the plank. Try this 4-week core workout challenge using planks from ACE Fitness and feel the burn.

Whether it’s engaging in a new behavior such as exercising or eating healthfully, or starting a business, without a direction, a plan, or a goal it is difficult to know how to begin. Goal setting is a way to eliminate this uncertainty. Here are five tips for helping your clients achieve their goals, both big and small.

Recovery is a crucial part of weightlifting and unfortunately, it often gets neglected. Make weightlifting recovery part of your routine with these 4 tips.

Whether it’s before or after a workout, or for a special treat, be sure to add a little pumpkin spice in your life this fall. Give one or all of three of these pumpkin protein-packed recipes a try.

Change means pushing ourselves beyond our comfort zone and entering into unfamiliar territory. Let’s explore five tools for breaking a major life change down into smaller, more manageable, parts.

Wanting something and working for something are two different things. We may all want something, but not all work for something. That’s not to say we don’t want to work for it, but sometimes it is a whole lot easier to give up than it is to keep going.

With the government's recommendation to get in 10,000 steps per day, can we all realistically accomplish this daily step goal? Yes, we can. It will take a more conscious effort to do this if you live in a more rural or suburban area but it can be done.

You are the only person in charge of you, and if you want something (better health, a more fulfilling job or a more nourishing relationship), you need to take action. Let go of these five habits in order to be the healthiest version of yourself.

Summer is just around the corner, which means now is the time to start getting in shape for it. Whether you want to tone your body or simply be fit enough to enjoy fun summer activities like biking, swimming and hiking, weight training is one of the best ways to accomplish your fitness and aesthetic goals. Here are six weight-training tips to help you get in shape for summer.

If you’ve stopped seeing progress with your health and fitness efforts, your body has likely hit a plateau and adapted to whatever physical stimulus you have been giving it. To experience continuous progress, it is essential to keep both your mind and body guessing. Here are 10 tips for pushing past plateaus.

If you’re like most people, you’ve recently resolved to lose weight, get in shape or maybe just to live more healthfully. These resolutions often include a commitment to exercising more regularly, but before you lace up your shoes and get moving, here are five common mistakes you’ll want to avoid in 2016.

The approach of the New Year is a great opportunity to reflect on this past year. Were you able to keep any resolutions you may have made? Now is a great opportunity to write down your 2015 achievements and to reflect on the past year by identifying any barriers that might have gotten in the way of reaching any of your goals.

Being able to motivate your long-term clients is an important aspect of being a successful health and fitness professional. Here are three steps to keeping your clients motivated over the long haul.

Holiday parties typically offer enough temptations to derail even the most committed health-conscious guest. Learn how you can throw a fit and healthy holiday party that retains all of the fun and enjoyment of the season while reducing some of the weight gain and regret.

Body image is a concept that is housed in our minds and founded on the perspective we have about ourselves. Unfortunately, many of us do not have the most positive body image of ourselves. The good news is that it isn’t set in stone—we can change the way we feel about our bodies and make our own body image a positive one. Here are five tools to help you develop and cultivate a positive body image.

Finding balance and achieving mindfulness is a constant challenge, but it’s worth taking the time to invest in your mindset and yourself. Just remember that meaningful change doesn’t happen overnight. In fact, it’s much like training for any other physical feat—you have to train consistently. Here are five questions worth asking yourself as you work toward achieving greater mindfulness.

Squats are a great compound exercise, meaning they work multiple muscle groups. Try these 6 different squat variations to get the most out of the exercise.

Is negative self-talk preventing you from achieving your dreams and goals? Learn how to avoid going down the rabbit hole of negativity and begin to differentiate your fears from reality.

Refueling quickly after a workout can help you maximize your body’s ability to build lean muscle mass, prevent muscle breakdown and restore the cell’s energy reserves. Learn how to effectively refuel to get the most out of your workouts and prepare your body for your next exercise session.

What’s the best way to prepare for a workout? Choosing the right fuel and making sure to adequately hydrate are essential to optimal performance. Learn the difference between fasting and fueling before a workout and how to determine the best approach for your unique needs.

Just like you train your body, you must train your mind, and how we train our minds can make all the difference in the world for achieving success and happiness. Learn about the research on positive psychology and how you can use this technique to successfully adopt a new behavior, improve or maintain your health, and enhance your overall sense of happiness or well being.

It can be a challenge to stay on track with your health and fitness goals, especially when life gets busy (and when isn’t it?). These time-management tips will help you clarify your goals and make it easier to follow through, regardless of what the rest of your schedule looks like.

You know the importance of exercise and good nutrition, but do you make getting enough sleep a priority, too? Sleep deprivation is responsible for a wide range of issues, such as weight gain, irritability and difficulty performing tasks, so it’s worth taking the time to ensure you get enough sleep on a regular basis. Here are five simple tips for improving both the quantity and quality of your sleep.

A well-balanced weight training program is a must if your fitness goal is to lose weight. Learn about the key points of weight lifting for weight loss.