Blog
Practical reads, and the apps that help.
What to Eat After a Workout: Snacks and Meals to Help You Recover
What to eat after a workout: how much protein and carbs, snacks and meals with calories, whether the anabolic window is real, and what to eat at night.
By Fernando Justo · November 7, 2026 · 6 min read
What to Eat Before a Workout: Options for Every Timing, With Calories
What to eat before a workout: snacks for 30 minutes before and meals for 1 to 2 hours before, with calories, what to avoid, and whether to train fasted.
By Fernando Justo · November 7, 2026 · 7 min read
How Many Calories in an Egg, a Banana, a Bread Roll and Other Everyday Foods
How many calories in a boiled egg, a banana, a bread roll, an apple and an orange: a per-unit table from official data, and how to burn more of them.
By Fernando Justo · November 2, 2026 · 10 min read
How to Lose Belly Fat at Home: What Actually Works
How to lose belly fat at home: why sit-ups alone don't work, the 80/20 rule between food and training, and a 20-minute workout to start with.
By Fernando Justo · October 27, 2026 · 10 min read
How to Exercise at Home: A Beginner Workout With No Equipment
How to exercise at home with no equipment: 10 exercises step by step, a 20-minute beginner workout, a weekly plan and how much to train each week.
By Fernando Justo · October 24, 2026 · 12 min read
How to Stay Physically and Mentally Healthy When You Work Remotely: 12 Habits
How to stay physically and mentally healthy when you work remotely: 12 habits from someone working from home since 2020, and the research behind them.
By Fernando Justo · October 23, 2026 · 12 min read
Work-Life Balance Tips for Remote Workers: 12 Habits That Actually Work
Work-life balance tips for remote workers from someone working remotely for a US agency from Brazil: boundaries, routines, time zones and movement.
By Fernando Justo · September 29, 2026 · 12 min read