Let’s be honest—just getting yourself motivated to work out can be a feat. So when you finally make it to the gym, park, or studio, the last thing you need is someone making you feel uncomfortable. Whether it’s a creepy vibe, awkward stare, or someone getting a little too close for comfort, it can throw off your entire workout.
Smart Workout Strategies to Help You Feel Safe and Stay Focused
The good news? A little planning can go a long way in keeping you confident, calm, and focused on your fitness. Here’s how to work out smarter and feel safer—wherever you break a sweat.
Before You Go: Prep Your Peace of Mind
Taking a few moments to plan ahead can make a huge difference in how you respond if something feels off. Think of it as part of your warm-up.
Share Your Location: If you’re heading outdoors, let someone know your route or turn on location sharing through your fitness app. Many apps even offer emergency alerts—check your settings!
Know the Space: If you’re hitting a new gym or studio, take a minute to understand the rules and layout. If you’re going for a run or outdoor workout, review your route. Make note of well-populated areas or spots where you could find help if needed, like stores or parks.
Pack Smart: Wear clothes with zippered pockets or carry a compact waist bag to secure keys, phone, and ID. If you’re indoors, make use of lockers or keep your bag close by.
When You Arrive: Stay Aware, Stay Grounded
Awareness is your best tool—not just for safety but also for feeling present and empowered in your workout.
Check Your Surroundings: When you enter a new space, do a quick scan. Where are the exits? Are there any hazards like cluttered walkways or uneven terrain?
Use Your Senses: If this is your usual workout spot, tune in to the “normal.” What do you usually hear, see, or smell? Noticing subtle changes can help you sense when something’s not quite right.
Create Your Space: Set visual boundaries by placing a mat, towel, or water bottle near you. It signals to others that the space is taken and helps prevent unintentional crowding.
Respect Personal Space—Yours and Theirs
Working out near others means shared space, but that doesn’t mean your personal bubble isn’t important.
Be Clear and Kind: If someone gets too close, you can say something simple like, “Hey, I just need a little more space to finish this set.” Friendly eye contact and a calm tone help keep things smooth. Not a fan of confrontation? Step slightly away or use your gear (like a weight or towel) to create more space.
Notice Body Language: If someone nearby seems agitated—clenched fists, darting eyes, or tense posture—it’s okay to move away. Trust your gut.
Handle Conflict with Confidence: If someone confronts you, keep calm. Speak clearly and hold your ground. Something like, “I’m just here to work out—how can I help you?” keeps the focus on resolution, not escalation.
In Case of Emergency: If someone tries to harm you, your first move is to run and call for help. If you can’t run, get loud—yell that you’re being attacked and don’t know the person. Use anything nearby as a barrier or tool. If it comes down to it, fight back with full force—your hands, elbows, knees, feet—whatever it takes to get away. Remember: attackers want easy targets. When you fight back and make noise, you’re far less likely to be one.
After Your Workout: Reflect and Connect
Take Note: Jot down anything that felt off—whether it involved you or something you noticed. Keeping track can help you spot patterns or identify potential risks early.
Talk About It: If you felt uncomfortable or noticed someone else in a sketchy situation, talk to a friend or a staff member. Chances are, if it bothered you, someone else noticed it too. Sharing helps build safer, stronger communities
Bottom Line: You Deserve to Feel Good and Feel Safe
Working out should leave you feeling stronger, not stressed. A little awareness and planning can make a big difference—not just in avoiding problems, but in helping you feel more confident and in control.
So get out there. Move your body. Clear your mind. Take up space. You’ve got this—and the world is better when you feel strong, safe, and unstoppable.
Stephanie Cyr (NBC-HWC) is the founder of PowerUp Moves, a personal development program designed to establish and improve healthy safety habits resulting in strength, self-efficacy and confidence. An attorney and educator with over 25 years’ experience as a specialist in violence prevention education, personal safety and empowerment, she is Faculty Lecturer of Personal Defense at San Francisco State University (SFSU) and is responsible for developing the first University Accredited Minor Degree in Empowerment Self Defense (ESD). Stephanie is the author of The PowerUp Moves Notebook, an interactive empowerment self-defense higher education textbook, and has also written self-defense curriculum and trained instructors for the San Francisco Unified School District physical education department. Currently, she is collaborating with academics from other universities to develop ESD programming on campus, further violence prevention research, and explore the relationship of personal safety and mental health. In addition to her work in academia, Stephanie is a Senior Facilitator and Trainer for PAVE Prevention, a Consultant for The Association of ESD Professionals, and serves as a member of Joyful Heart Foundation, an organization dedicated to supporting survivors of gender-based violence. She is the founder of Edge Self Defense and the author of The Weekly Edge and Moves of the Day. She has been featured at WorldWideWomen’s Girls Festival SF 2019. An accomplished martial artist with nearly three decades of experience in more than 10 different disciplines including Tae Kwon Do, Brazilian Jiu Jitsu and Kravitz Maga. Stephanie holds a Juris Doctor with Honor from the University of Maryland School of Law, a Bachelor of Arts in Psychology from Rutgers University and is a graduate of the Institute of Integrative Nutrition.
JayDee Cutting III, MBA is an Educator for the American Council On Exercise and holds 12 fitness certifications including Pilates, yoga, personal training, lifestyle and weight management. JayDee is a Total Gym master trainer and spokesmodel since 2004. He lectured and taught wellness at Rancho La Puerta Fitness Spa and is featured in over 10 fitness DVDs and over 40 fitness television programs. He developed his own Coregolf Fitness Program and founded the NiceDogYoga Company. His mission statement is: “My passion is inspiring people to enhance their lives through wellness, creating healthier, happier, higher qualities of life.”
This page may contain affiliate links – they are marked with a *. Making a purchase via my affiliate means I receive a small share of the sale.
If you’re a road cycling fan, cycling in Switzerland is an experience you need to have at least once. I’ve been lucky enough to have already had one Swiss cycling adventure on a 3-day bicycle tour exploring the Jura & Three Lakes Region with Switzerland Tourism.
In 2024, I got the opportunity to return to Switzerland to ride the LA REINE Strictly Female Gran Fondo series thanks to Gstaad Tourism Board and boy do I have some tales and insights to share with you, especially if you’re keen to take part in what will be the 5th year of the original LA REINE festival in 2025.
I’m pretty certain that sharing my experience and learnings from my trip will help ensure you have the best time, so here goes.
Gstaad is located in the Bernese Oberland region of Switzerland, in the southwestern part of the country. It sits at the intersection of four valleys and is surrounded by the stunning Swiss Alps. The town itself is part of the municipality of Saanen and is about a 2-hour drive or train ride from major cities like Bern, Montreux, and Lausanne.
Gstaad is a stunning region that perfectly balances natural beauty with a touch of luxury; I’d call it Bond Street in the Alps (IYKYK). The region is known for its charming villages, pristine lakes and world class hospitality all whilst being the perfect spot for anyone who enjoys the great outdoors.
The region has over 500km of cycling routes, catering to everyone from casual riders seeking leisurely bike paths to seasoned cyclists craving challenging alpine climbs.
With picturesque views of snow-capped peaks, lush meadows, and quaint chalets, every ride in Gstaad literally feels like a journey through a postcard or CALM app sleep story (again, IYKYK).
Getting To Gstaad From The UK
Getting to Gstaad from London is probably easier than you think, with a few options depending on your budget and preference. The most straightforward route is to fly from London to Geneva, which takes about 1.5 hours.
From Geneva Airport, Gstaad is roughly a 2.5-hour train ride away.
I actually flew with Swiss International Air Lines (SWISS) from London City Airport (THE BEST UK AIRPORT EVER) to Zurich. The train journey from Zurich to Gstaad takes around 3 to 3.5 hours, depending on your connections.
You’ll typically travel from Zurich to Montreux via Lausanne or directly to Zweisimmen, and then switch to the scenic GoldenPass train for the final leg to Gstaad.
I travelled on a panoramic train on the GoldenPass which has to go down in history as the most beautiful journey I’ve ever been on. Chugging along the single track on the side of the mountains made for stunning views with rolling hills, passing picturesque villages, and snow-capped peaks.
If you prefer a more eco-friendly approach, you can take the Eurostar from London to Paris, and then connect to a high-speed TGV train to Lausanne or Montreux. From there, you can hop on the GoldenPass train line, which takes you straight to Gstaad.
Highly recommend getting yourself a Swiss Travel Pass before you travel; a single ticket allowing unlimited travel by public transport – train, bus and boat.
The Swiss Travel System is known for it’s efficiency and trains run frequently, which made the journey stress-free even solo and as a first timer.
If you’re only planning on going to and from Gstaad from the airport, then a point to point ticket may be a better (and cheaper option).
There are a few bike shops located in and around Gstaad. My bike rental for this trip was arranged via Bikesport Reuteler GmbH in Saanen. I’ll speak more about the pros and cons of bike hire later.
Travelling With Your Bike
If you choose to travel with your own bike, all of the above travel options are pretty straightforward with a little planning.
You can read my full guide on using a bike box and flying with your bike, but airlines typically allow bikes as checked luggage (some free, some at cost), while Swiss trains and the Eurostar offer spaces for bicycles with advance booking.
About LA REINE Strictly Female Gran Fondo Series
If you’re thinking of signing up for La Reine Sportive in the Gstaad region, I can’t recommend it enough. Whilst it is a challenging cycling event, your effort is rewarded with the alpine views, blue skies, and the sound of cow bells along the route.
The route features big (for me) climbs and technical descents that tests both your endurance and bike-handling skills.
The event was really well organised, with support stations on the route, mobile mechanics and a sweeper van. Whilst the roads were still open, the route had clear markers alongside being provided the route to upload to your GPS unit.
As well as the ride itself, there were a number of workshops and social events scheduled over the weekend so if you travel alone, you’re able to meet other riders and get to know more about the event and the region.
LA REINE Medio Fondo Route (90km)
The 2024 Medio Fondo route was approx 90km with ~1700m elevation starting in the main street of Gstaad and ending in Saanen. The biggest ride I’d completed before La Reine was RideLondon-Essex 100 in 2023 which was 166km with 1200m of elevation.
The Medio Fondo route contained 5 aid stations and 2 timed sections, in which you can test yourself against the other riders.
Just a few weeks prior to flying out for La Reine, I completed RideLondon-Essex 60 (~100km, ~800m elevation), so I knew I could handle the distance. However, I always knew the elevation might be biting off more than I can chew. And I wasn’t wrong.
As much as I’d love to blame the weather (i.e torrential rain) for my first DNF, it was also equally down to me not being fully prepared.
Whilst the rain was off-putting, I didn’t fly all the way to Switzerland to not even make it to the start line. Once we left the start line, we only had a short section before we turned off the main road and into the first climb of the day.
Walking up a climb in cleats (when you’re untrained and unprepared) is honestly as hard as attempting to ride the climb. However, once you start walking, it can be hard to get going again.
One bonus of walking much of the 20km that I did complete meant I had plenty of take to take in the views and my surroundings.
There really are no words that can fully describe the view – you have to be there.
After making my way to the peak around 15km into the event, I attempted the descent before calling it a day. With the rain, narrow roads and cows (yes, cows) giving me dirty looks whilst stood in the middle of said narrow roads, I decided I wanted to stop while I was still enjoying myself and to make sure I’d be returning home in one piece.
One of the race mechanics had caught up with me by this point and stayed with me while I shot down through the clouds to the aid station where I waited for the sweep van. Whilst there, I cheered through the last couple of riders behind me and watched as they continued on the course.
Once the sweep truck picked me up, I was relieved to be in the warm and dry to be honest. I had a little cry and knew deep down that I’d made the right decision.
The sweep van dropped my off at a station where I could get a direct train back to the finish line (I used my soggy Swiss Travel Pass, remember that?!).
At the station, I bumped into a couple of other riders who had also called it quits for various reasons so we had each other for moral support for that journey.
I honestly can’t fault the La Reine organisers at all for the support to get me and the other riders back safely.
What I Wish I Knew Before Cycling in Gstaad (& How To Avoid My Mistakes)
Whilst things like the weather are outside of our control, there are plenty of things within our control that we can do to prepare for events to make evebt day run a little smoother.
I basically want you (and me) to learn from my mistakes.
Analyse The Event Routes
This isn’t the first time I’ve made this mistake, but it might be the last. Yes, I may only have signed up to the event around 6 weeks in advance but it wasn’t until shortly before that I looked at the route and realised how concentrated the elevation was.
In the 20km of the event I completed, I’d already crunched through nearly 800m of climbing, which for a girl from the flat lanes of Essex, is alot.
Follow A Training Plan
With my invite to the event being quite last minute, I didn’t have the time to train. Having trained so well for RideLondon 100 and my London to Paris ride, I know the difference that being trained can make.
My advice to you, would be to dedicate 12 weeks (minimum) to a training block for this event, where you can train for the hills as well as the distance. If a training camp is out of your budget before the event, download the route to your GPS or Zwift and ride it indoors on your turbo trainer so you get a ‘feel’ for the course.
With this in mind, for 2025 (and beyond), I worked with the organisers and an awesome female Cycling Coach to create a 12 week plan to support riders to prepare for the event – free of charge. You can download the training plan on here on the LA REINE website.
It’s super easy to adapt for any ride around the 100km mark and includes strength and conditioning sessions off the bike too.
Get Used to Altitude
According to Google, where I live in Essex is approximately 52 meters above sea level whilst you’ll start your ride in Gstaad at 1,050 meters, which’ll have a moderate but noticeable impact on your performance.
Basically, at altitude, oxygen pressure is reduced resulting in less oxygen for you to breathe in and use during exercise. It translates to reduced aerobic capacity (VO₂ max) potentially leading to quicker onset of fatigue during high-intensity or endurance efforts.
When you start at 1,000m and keep climbing, and climbing, not only is the elevation making it hard work, the lack of oxygen is too.
There are only two ways (I’m aware of) to get acclimatised to altitude. The first is of course to spend time at altitude so your body can adapt. At the levels you’ll experience in Gstaad, a day or two before the event could help.
Alternatively, there are facilities that offer altitude training in gym environments and also passively, but of course, this comes at a cost.
When you arrive, aim to get outside and up in the mountains either for an easy walk / hike or ride to acclimatise and spin out the legs ready for event day.
Plan & Practice Your Nutrition Strategy
For any activity that is classed as endurance – or over one hour – it’s imperative that you create a nutrition strategy. It’s much easier to eat and drink on the bike than say running, but this is something you can practice in the lead up to the event.
You can use the Precision Hydration Fuel & Hydration Planner to get an idea of how much fluids you should be taking on during training and your event. Then make sure you carry fluids on your so you’re not fully reliant on aid stations.
The weather can be unpredictable on any given day and throughout any given ride, so it’s best to be prepared for all eventualities. Pack a raincoat and windproof jacket so you can make your decision the night before / on the day when the forecasted weather is more reliable.
The main thing I’d want you to take away from this post is that despite the weather, and my unpreparedness, I would without a doubt return to Gstaad for La Reine Sportive!
Where To Stay – HUUS Hotel Gstaad
I stayed in the HUUS Gstaad Hotel for my trip which is also the Event HQ.
The room was cosy and warm, with the most stunning views into the valley.
This made picking my my race pack super easy and attending the workshops was a breeze as they were in the conference area of the hotel.
The hotel has a swimming pool amongst other amenities, a bus stop directly outside to get the bus too / from Saanen and the food was amazing.
Just like Bond Street, HUUS Hotel Gstaad and Gstaad itself, offers you a taste of luxury in the Swiss Alps, which is reflected in the prices.
However, other riders I spoke to were staying in shared accommodation / apartments and some had even opted to camp nearby.
Other Things to Note For Your Swiss Cycling Holiday
One last thing worth noting is to check whether your travel insurance covers damage / theft of hire bikes and make sure it covers you for such an extreme activity as cycling (rolls eyes, lol).
It could be worth getting out a policy that covers the excess for the bike hire, like when you hire a car, or paying that little bit extra when you rent the bike for that extra peace of mind.
If you’re keen to ride further afield than your local routes, LA REINE could be just the event for you. In 2025, a new route (and flatter!) route has been added in Frieburg, Germany. And there has been mention of more events for 2026 so keep an eye out!
If you’re thinking of signing up and have any questions, feel free to drop a comment below. If you’ve ridden the event before, let us know how it went for you!
In short, this means you need to be able to perform the required amount of volume (aka repetitions) of a particular skill before progressing along the continuum to the next level.
Coaching Tip: Set out functional volume pre-requisites for your clients for each step of the way to help them understand this concept. For example, something like being able to do five muscle-ups a minute for 10 minutes before they’re allowed to perform muscle-ups in a metabolic environment.
So how do you do this exactly? How do you go from where you are now—maybe with the ability to do a muscle-up, but not that many of them—to a place where you have the proficiency to perform them in a metabolic workout?
You can also watch this free webinar we hosted to better understand skill progression for both athletes and gen pop clients, including common mistakes to avoid.
As a general rule, these are the steps that need to be followed:
STEP 1: ISOLATED MOVEMENT
Start out by building volume of the skill on its own. Rest as needed and build your ability to handle more sets and more reps of the movement until you reach the prerequisite functional volume.
The progress here might look something like this:
Every 90 seconds x 5+ sets, 2-3 ring muscle-ups *adding reps/sets until 30 reps are achieved
After 30 reps are achieved, reducing rest time: Every 60 seconds x 5+ sets, 2-3 ring muscle-ups *adding reps/sets until 30 reps are achieved
After 30 reps are achieved, increasing reps per set: Every 60-90 seconds x 4+ sets, 4-6 ring muscle-ups *adding reps/sets until 30 reps are achieved
STEP 2: CYCLICAL
When you first introduce the metabolic component to the equation, do so by adding a cyclic movement, such as rowing, running or biking, and do so at a slow pace so as not to fatigue you too much.
And then take note of what happens to your form. If you’re not able to maintain high-quality reps on your muscle-ups after a bike effort, then slow down your effort on the bike to the point that you can preserve the quality of your muscle-ups.
The goal here might be to achieve something like this:
STEP 3: ADD OPPOSING MOVEMENTS
Once you have achieved functional volume with a cyclical movement, pair the gymnastics movement with an opposing or complementary movement, meaning a movement that challenges different muscle groups.
An example might be something like:
STEP 4: PAIR WITH SIMILAR MOVEMENTS
Once you have achieved functional volume in step 3, consider pairing your muscle-ups with a similar movement (or one that also requires either pushing or pulling strength).
An example might be something like:
STEP 5: MIXED AEROBIC SETTING
Once you get to this point you have a good amount of strength and muscle endurance, and now it’s time to put it into an aerobic environment.
An example might be something like:
5 rounds for time at a sustained pace: 15 wall balls, 6 ring muscle-ups, 15 cal Assault Bike *maintaining even times per round
STEP 6: MIXED ANAEROBIC SETTING
This is the last step. It means you can now express the skill in a mixed modal anaerobic environment, meaning you have the ability to perform your muscle-ups at an unsustainable level of work, with rest in between sets or rounds, in order to maintain your effort each set or round.
An example might be something like:
For time at a very hard effort: 8 thrusters, 6 ring muscle-ups, 20 cal Assault Bike. Rest 9 minutes x 4-5 sets
WANT TO WRITE EFFECTIVE EXERCISE PROGRAMS?
Progressing individual skills is just one small piece of the program design puzzle. Sign up for our free Fitness Coaching Course and learn the OPEX Method of personalized fitness program design, so you can start writing effective exercise programs for any client, anywhere.
Spring is Here — and It’s Time for an Inner Reset! 🌱
Every spring, we naturally get the urge to clean up — we freshen our homes, declutter our closets, and sweep out the dust. But how often do we think about cleaning up inside our bodies?
Just like nature wakes up and renews itself, our bodies are asking for the same. When we clean out the buildup in our digestive system, we free up energy for our cells to perform better — giving us more vitality, better moods, and stronger immune function.
– The truth is, when our gut is sluggish, everything feels sluggish — digestion, thinking, energy, and even our skin!
But how do you “spring clean” your body safely? Not by jumping into an extreme cleanse. Fast, harsh detoxes can do more harm than good. They often shock the system, cause uncomfortable reactions like diarrhea or cramps, and don’t create lasting change.
Instead, think of it like tending a garden — gently, consistently, and with care.
Understanding Poor Elimination:
When we eat processed foods, deal with stress, or simply don’t get enough fiber and water, our digestion slows down. Instead of moving food waste efficiently out of the body, the intestines hold onto it — sometimes for days!
This leads to:
Bloating and gas
Constipation (less than 1-2 bowel movements per day)
Feeling heavy, tired, and “backed up”
Bad breath or coated tongue
Poor absorption of nutrients
Weakening of the immune system (since 70% of it is in the gut!)
Over time, poor elimination means that waste materials ferment, creating harmful bacteria that can “leak” into the bloodstream — leading to inflammation, brain fog, joint pain, skin issues, and much more.
– Good elimination means moving your bowels at least two -three times a day , with ease — no straining, no urgency, no incomplete feeling after. It should be quick, clean, and complete — you shouldn’t even need a lot of toilet paper if your digestion is truly healthy!
5 Simple Ways to Gently Cleanse Your Body This Spring:
Cut out processed, lifeless foods. Packaged cereals, frozen dinners, canned foods, boxed snacks — they’re loaded with preservatives, dyes, and additives. Your cells simply don’t recognize these as real nourishment — and when they linger in your gut, they weaken digestion and feed the wrong kind of bacteria.
Choose whole, real foods. Ditch refined grains, conventional dairy, and processed sugars that can cause bloating and sluggish digestion. Stick to organic, simple, recognizable foods — the way nature intended.
Read labels carefully. Watch for hidden toxins like “natural flavors,” cheap seed oils (like canola or sunflower oil), and excessive preservatives — even in foods that claim to be “healthy” or “gluten-free.”
Eat more raw fruits and vegetables. Raw foods are packed with living enzymes that naturally help your body digest and detoxify. Aim to have at least a few handfuls of raw fruits or vegetables every single day.
Hydrate — with good quality water. Water is essential for flushing out toxins. Aim for 2–3 liters a day — and if you can, drink spring water, filtered water, or eat more organic raw produce, which contains the cleanest water nature offers. (Avoid tap water whenever possible — it’s loaded with chemicals like chlorine and fluoride.)
Although we are only a few weeks from the official start of summer, the weather has still been cool like late spring lately, a beautiful time to be riding. I’m able to pretty routinely go on brisk three hour rides lately, with no sciatica symptoms. I’ve been doing a lot of PT work to keep the nerve openings in my lower spine open, and strengthen the surrounding muscles to support the area. Aside from that, I’ve avoided long hard rides. It’s either a long brisk cruise or hard stuff like intervals and strength training on shorter days. Not only is it avoiding symptoms, but I enjoy this combination.
Most of my riding is still on my recumbent. I’m only doing shorter rides on my upright. I still have to toughen up my butt for longer upright riding as it got soft when I couldn’t ride as much the last time my sciatica flared up badly. I’m chipping away at fixing that.
The Grass Has Switched to Summer Mode on the Coyote Creek Trail. That is Loma Prieta in the distanceFarm Fields in San Martin
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Published by BionicOldGuy
I am a Mechanical Engineer born in 1953, Ph. D, Stanford, 1980. I have been active in the mechanical CAE field for decades. I also have a lifelong interest in outdoor activities and fitness. I have had both hips replaced and a heart valve replacement due to a genetic condition. This blog chronicles my adventures in staying active despite these bumps in the road.
View all posts by BionicOldGuy
In case you missed my email from a couple of weeks ago, Steve asked me to write some more focused fitness and nutrition content for the Rebellion.
Last time, I talked about3 Key LessonsI’ve learned from over 15 years of coaching – and how they can set you up for success.
This week, I want to highlight some significant updates to two of our most popular articles on building muscle:
And honestly? These changes are long overdue.
If you’ve ever felt confused about what to do in the gym—or frustrated by conflicting advice—this email is for you.
Let’s break down the two biggest updates:
🏋️♂️ Machines vs. Free Weights: Both Are Awesome
We used to be a little snobby about free weights.
(Don’t worry, past us. We forgive you.)
But new research[1][2][3] and years of coaching experience have made one thing clear:
Machines and free weights are both great tools.
Machines can be:
Safer for beginners
Easier to learn
And just as effective for building muscle
So, if you’re working out in a gym and feel more comfortable using machines? That’s totally valid. Of course, free weights are also awesome.
The best tool is the one that works foryou.
🔁 Reps: You’ve Got More Range Than You Think
For years, we stuck with the standard advice given in most textbooks:
“Lift in the 8–12 rep range for muscle growth.”
That’s still a great range—but it’s not theonlyone.
New studies show that you can build just as much muscle doinganywhere between 5 and 30 reps—as long as you’re pushing yourself close to failure (within 1-3 reps) by the end of each set.
So whether you’re lifting heavier weights for fewer reps, or lighter weights for more reps… you’re on the right track if you’re working hard.
This change opens up a lot more flexibility in how you train—and makes strength training feel way more accessible (especially if you have limited access to different weights, machines, etc.!)
We break all of this down (and more) in the updated articles.
And if you want the quick summary?
I put together a free1-page Muscle Building FAQwith everything you need to remember.
Want a copy? Sign up for our newsletter and we’ll send you a link to all of our free guides.
Let’s build some strength together.
You’ve got this!
– Coach Matt
P.S. Want some help putting together a plan to build muscle and stay consistent?Take our coaching quizto see who your fitness Yoda could be!
The odds are against you making a career as a fitness coach.
Most fitness coaches burn out and leave the industry in less than a year.
And 1 in 5 small businesses fail in 12 months, with 65% closing their doors during the first 10 years.
You might as well call it quits and move on. Become a realtor or get into solar panel sales.
Or if you’re thinking about becoming a coach, think again. Take the easy, predictable option: a 9-5 desk job.
Forget that you’re passionate about fitness and move on. Get a real job.
We’re guessing that if you’re trying to make it in the fitness industry, you’ve heard this narrative before.
Maybe the self-doubt has crept into your thoughts, or it might be well-intentioned but unhelpful advice coming from a family member.
The truth is that making it as a coach (and building a career that will set you up for decades) is challenging.
But good things come to those who work for them.
You wouldn’t tell your clients to quit trying to lose weight because 90% of diets fail, would you?
Nope. Instead, you’d give them a smarter, more sustainable way to chip away at their goals.
Apply the same approach to your career goals. It’s not going to happen overnight, but with the right principles you can make it happen.Take it from Brandon Wilton, who has been running his gym for 14 years.
In the world of fitness, many people are drawn to the allure of high-intensity, tough workouts that promise quick results. While challenging workouts have their place, it’s essential not to overlook the immense benefits of easy aerobic training. Often referred to as the foundation of all movement, easy aerobics provides a myriad of advantages that contribute to a strong and healthy body. In this blog, we will explore the power of easy aerobic training and why it should be an integral part of every fitness program.
What is Easy Aerobic Training?
Easy aerobic training involves low to moderate-intensity physical exercise that can be sustained for an extended period. It focuses on steady, rhythmic activities that challenge the cardiovascular system and improve overall stamina. Easy aerobics typically fall within the OPEX Maximum Aerobic Power (MAP) range of 10 and 9, commonly known as Zone 1 and Zone 2, where aerobic pieces are performed at a sustainable pace, allowing individuals to maintain a somewhat labored conversation.
The Aerobic Energy System is The Foundation of Movement
At the core of easy aerobic training lies its ability to lay the foundation for all movement. Whether your fitness goals include running a marathon or simply being more active in daily life, easy aerobics prepares your body for these tasks. By engaging in easy aerobic exercises, you improve your cardiovascular health, making everyday activities feel less exhausting and demanding.
Increase Endurance and Recovery with Aerobic Training
Easy aerobic training enhances endurance and recovery, not only during aerobic exercises but also during resistance training and other forms of high-intensity workouts. By improving your aerobic capacity, you delay muscle fatigue during endurance or growth training, allowing you to perform better and longer. Additionally, easy aerobics aid in faster recovery between sets and sessions, enabling you to maintain consistent performance over time.
Mitochondrial Health and Growth
A key physiological benefit of easy aerobic training is its positive impact on mitochondrial health. Mitochondria are the powerhouses of our cells, responsible for turning nutrients into adenosine triphosphate (ATP), our body’s energy currency. When you engage in easy aerobic exercises regularly, your body produces more mitochondria, leading to better metabolic health and increased energy production. Furthermore, this mitochondrial growth contributes to cognitive benefits, such as improved vascular flow to the brain and increased production of Brain-Derived Neurotrophic Factor (BDNF), which is linked to better brain health and cognitive function.
Heart Health and Longevity
Easy aerobic training plays a pivotal role in improving heart health and overall cardiovascular efficiency. As you engage in steady, low-intensity aerobic activities, your heart becomes stronger and more efficient, pumping blood more effectively to all parts of your body. This results in reduced resting heart rate, lower blood pressure, and a decreased risk of developing conditions such as hypertension, heart disease, and stroke. Ultimately, a healthy heart is the foundation for a longer and more active life.
Teaching Patience and Consistency
In our fast-paced world, patience and consistency can be challenging virtues to cultivate. Easy aerobic training teaches us these valuable life lessons. To reap the benefits of easy aerobics, you must be consistent in your practice and patient in your progress. As you gradually build your endurance and work capacity, you’ll find that these qualities spill over into other aspects of your life, fostering a more patient and resilient mindset.
Sustainable and Safe Exercise
Perhaps one of the most significant advantages of easy aerobic training is its sustainability. Unlike some high-intensity workouts that can take a toll on the body, easy aerobics can be practiced safely throughout life. It promotes sustainable behaviors and instills a sense of accomplishment, providing a psychological upside that contributes to long-term adherence to fitness routines.
Don’t Overlook the Power of Easy Aerobic Work
Easy aerobic training is not to be underestimated or overlooked in favor of more intense workouts. It forms the foundation of all movement and offers a plethora of benefits that contribute to a strong, healthy, and resilient body. By engaging in easy aerobics regularly, you enhance your endurance, improve cardiovascular health, and boost overall cognitive function. It’s a sustainable and safe practice that fosters patience, consistency, and a deeper appreciation for lifelong health and fitness. So, let’s lace up our shoes, hop on that bike, or take a brisk walk in the park, and embrace the power of easy aerobic training on our journey to a healthier, happier life.
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If someone has developed all four steps, then a session could theoretically include exercises from across the strength continuum. In this case, begin the session with absolute speed, then speed strength, then strength speed, and, lastly, absolute strength.
Here’s an example of this in practice, with absolute speed exercises performed first in a session:
Sprint, 50m x 6 sets; rest 3 minutes
Seated Box Jump, 2 reps every 90 seconds x 8 sets
Power Clean, 5 reps x 3 sets; rest 2 minutes
Back Squat @30X0, 6 reps x 3 sets; rest 3 minutes
Principle 2: Compound Versus Isolation Movements
Compound movement, or multi-joint movements, tend to be more complex and can be done at a higher intensity. Isolation movements, on the other hand, are single joint movements, are less complex, and tend to be done at a lower intensity.
Both are extremely beneficial for building strength and can be worked into the same training session; however, we recommend doing compound, multi-joint movements first in a training session, as these movements tend to require the greatest level of focus, are the most demanding on the central nervous system, and involve the most muscle recruitment (think squats or deadlifts)
Single joint, isolation movements, on the other hand, recruit less muscle fibres and are less demanding on the central nervous system (think dumbbell lunges or leg extensions).
Thus, compound movements should be placed as a priority at the start of a session, as what comes after that will always be negatively affected by what has already been done that session. In fact, research shows that doing compound movements first allows for the greatest force production, as well as long term strength and hypertrophy gains. However, when you do isolation work before compound movements in a training session, the opposite occurs: a decrease in the ability to produce force.
Here’s an example of this in practice, with compound exercises performed first in an upper split training session:
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