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Image showing a woman sleeping in bed and another woman performing strength training for better sleep quality

SCIENCE

Can’t Sleep? New Research Suggests Strength Training Can Help

Want to know how to sleep better? Consider adding strength training to your routine. A new study shows it helps you catch better...

image of a man eating a pesto gnocchi recipe has has just made

RECIPE

Pesto Gnocchi Bowl With Veggies and Chickpeas Recipe

This pesto gnocchi recipe makes it easy to create weeknight meals that are healthy, vibrant, and appetizing.

image of a man sprinkling a bowl of with cilantro demonstrating his vegetarian chili recipe

RECIPE

Veggie Chili with Tofu Recipe

This protein-packed vegetarian chili recipe is a one-pot wonder. Throw in your ingredients and let the stove do the hard work.

image of a man eating gnocchi in the kitchen demonstrating a healthy vegetarian dinner recipe

NUTRITION

Try Coach Trace’s Plant-Based Protein Dinners

Not only will these healthy vegetarian dinner recipes help you stay full until breakfast, but they'll also help with your muscle recovery.

Image of a man adding ingredients to a blender for sauce to top a vegetarian taco recipe

RECIPE

Plant-Based Protein Taco Recipe

This vegetarian taco recipe with black beans and chipotle tofu is a quick and tasty way to fuel and brighten up weeknight meals.

Failing Up book cover on a shelf next to a tonal foam roller and plant with weight lifting accessories hanging off it

WELLNESS

February Tonal Book Club Pick: 4 Life Lessons From Failing Up

In this edition of Read Between the Reps, Tonal’s official book club, we examine Failing Up and explore the concept of failure.

Image of man performing bench press with graph analyzing ways to improve bench press strength

EXERCISES

4 Data-Backed Ways to Improve Your Bench Press

Tonal has the largest dataset on strength training so experts mined the numbers to share insights on how to improve bench press strength.

Image of three different meals: a colorful salad, chicken salad and a bowl of oatmeal demonstrating rules for eating healthy

NUTRITION

The New Rules of Eating Healthy Are…No Rules

If you're looking for rules to help you eat healthy, here's the kicker: There are none! But these guidelines will definitely help.

Image of man performing a lat pull-down exercise at heavy load in connection to study showing reduced body fat

SCIENCE

New Research Explains How Lifting Heavy Reduces Body Fat

A new study shows cellular adaptations in muscle and fat tissue reduces visceral fat during heavy resistance training.

Image reading "Tonal: Tonal Strength Institute 2022 Research Grant Application"

SCIENCE

Tonal Strength Institute Introduces Research Grant Opportunities

Partner with Tonal in 2022: Grant applications open now until March to fund innovative research projects targeted in human performance.

Image of a skillet with sauce and meatballs in it demonstrating a turkey meatball recipe

RECIPE

Turkey Meatball Snack Bites Recipe

Try this turkey meatball recipe from Tonal coach Gabby Sansosti for a hearty and filling snack you easily prep on the weekend.

RECIPE

Chicken Salad Recipe for a Protein Snack Box

Make this healthy chicken salad recipe on the weekend for a convenient snack box solution you can enjoy on the go or at...

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