Roast & Reps

60-Minute Chest and Triceps Workout

Build muscle in your upper body with this well-rounded set of exercises for a solid 60-minute chest and triceps workout.

Protein Packed Garlic Mashed Potatoes Recipe

These protein-packed garlic mashed potatoes are the perfect side dish to delight the whole family at this year’s holiday gatherings and is sure to become a favorite side for many meals throughout the year.

15 Minute Morning Yoga Routine

Start your day off right with this quick 15-minute morning yoga routine that will leave you feeling stretched, refreshed, and energized so that you can tackle whatever comes your way.

Keto Friendly Ranch Salad Dressing with Extra Protein

Add this super easy recipe to your routine and get keto-friendly, protein-boosted, absolutely delicious ranch dressing in under 5 minutes. Use it for salads, snacks, sandwiches, and sides, and get more protein with every meal.

Slouch Busting Shoulder Mobility Workout

Ease tension in your shoulders and set yourself up for better posture and less pain by adding shoulder mobility to your regular fitness routine. This specially crafted set of stretches and exercises specifically target the shoulders to help increase flexibility, build strength, and reduce shoulder pain.

Creamy Broccoli Cheddar Protein Soup Recipe

This delicious, protein-packed broccoli cheddar soup recipe only takes 15 minutes to prep and 30 minutes to cook. With a recipe this good, you’re going to want to whip up a double batch with a few servings tucked away just for you.

Quick and Easy Hip Mobility Workout

Improving hip mobility can keep you moving and doing the things you love for longer. Say goodbye to pain and discomfort with these simple exercises to start improving your flexibility, building your hip strength, and protecting your mobility.

Baked Protein Chicken Tenders Recipe

You’ll love how simple it is to make these amazing oven-baked chicken tenders that are sure to please even the pickiest of eaters.

Spotlight on the Canadian Functional Fitness Federation

Functional fitness focuses on a wide range of movements that can help you prevent injury, increase mobility, improve balance, and just generally improve your quality of life, and the CFFF is working hard to expand the sport on a national and international level.

60-Minute Full-Body Gym Workout

With this 60-minute full-body workout, you can get your heart rate up and hit key muscle groups in your upper body, legs, and core to build muscle strength and endurance.

Double Chocolate Protein Mug Cake

Mug cakes are a super easy way to satisfy your sweet tooth without having to bake a whole cake, and you can even add some extra protein to the mix.

Power Packed Protein Pasta Recipe

Whether you’re an experienced pasta chef or just want to give it a shot, this straightforward protein pasta recipe can have you handcrafting your own power-packed pasta dishes in no time with the help of Allo natural protein powder.