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  • The Power of Personalized Exercise Selection: How & Why to Choose the Right Exercises

    The Power of Personalized Exercise Selection: How & Why to Choose the Right Exercises



    When it comes to exercise selection, the world of fitness offers a seemingly endless array of options. Whether you’re designing a workout for the first time or have been on a fitness journey for a while, the choices can be overwhelming. The burning question is, which exercises are the right ones for you? The answer is simple but transformative: personalized exercise selection.

    Customizing your exercise choices for your workouts can be a game-changer in your fitness journey. It’s not about one-size-fits-all routines; it’s about tailoring your workouts to your unique needs, goals, and abilities. In this article, we’ll delve into some essential frameworks for exercise selection, that will empower you to design workouts that truly serve you and elevate your fitness coaching game.

    Framework #1: Assess Don’t Guess

    Assessment is the foundation for intelligent exercise selection. It’s essential to understand your own movement patterns, strengths, and limitations. Don’t guess or assume which exercises are suitable for you. Instead, take a systematic approach. You can use the OPEX Move assessment as a guide, which provides valuable insights into your individual needs and abilities.

    Framework #2: Contraction Progression

    Contraction types play a significant role in exercise selection. Depending on your training age and abilities, some contraction types may be more suitable than others. We categorize contractions into three types: Motor Control, Strength Endurance, and Max Contractions. Contraction progression guides you in choosing exercises that match your specific training age, whether that’s Beginner, Intermediate, or Advanced. 

    • Motor Control = Beginner – Advanced

    • Strength Endurance = Intermediate – Advanced

    • Max Contractions = Advanced

    Download this free program to see how to design training programs that develop motor control. 

    Framework #3: Exercise Intention

    Finally, exercise intention is all about setting clear objectives for each exercise. Before adding an exercise to your routine, define its purpose: Is it to learn a new movement pattern, grow muscle or muscle endurance, or express maximum strength. This framework ensures that your workouts have a clear focus and are aligned with specific fitness goals.

    Decision-Making Process

    When personalizing your exercise selection, it’s crucial to ask yourself a few key questions:

    • What movements is my client capable of, and where do they face limitations?

    • What contraction types should I incorporate to support their fitness goals?

    • What is the intention behind the workout, and how can exercise selection serve this purpose?

    Let’s put these frameworks into practice with some examples:

    Exercise Selection: Squat

    The squat is a fundamental exercise that involves hip and knee flexion. It’s an essential movement pattern you use in your daily life, whether it’s sitting down, getting up, or picking up objects from the ground. To personalize this exercise, consider your exercise intention. Are you looking to learn the proper squat form, grow your strength, or express your current abilities? Choose variations such as the goblet squat, cable cyclist squat, or traditional back squat based on your intention.

    Exercise Selection: Bend

    The bend pattern, involving hip flexion to extension, is crucial for daily activities like picking objects off the ground. Customizing this exercise involves selecting movements that enhance your bend pattern. For learning and building resilience, include exercises like the single-leg Romanian deadlift or the Romanian deadlift. If your intention is to express your strength, incorporate the traditional deadlift.

    Exercise Selection: Lunge

    The lunge pattern is highly functional, mirroring activities like walking, climbing stairs, and lunging forward. Personalize this exercise by selecting movements like the unloaded rear foot elevated split squat, dumbbell front foot elevated split squat, or dumbbell rear foot elevated split squat, depending on your intention. 

    Exercise Selection: Push

    Push exercises are essential for daily activities like pushing objects away from your center of gravity. For learning, growing, or expressing your abilities, consider exercises like the scapular push-up, dumbbell bench press, or strict press.

    Exercise Selection: Pull

    The pull pattern involves bringing objects closer to your center of gravity, and it’s essential for various daily tasks. Choose exercises that match your intention, such as the dumbbell prone row, seated lat pulldown, or weighted pull-up.

    Exercise Selection: Core

    Core exercises target your abdomen and obliques, which are crucial for activities that require bracing, twisting, or sitting up from a supine position. Personalize your core exercises with movements like the dead bug crunch, cable crunch, or front squat, based on your learning, growth, or expression goals.

    Conclusion

    Personalized exercise selection is the key to unlocking the full potential of your clients’ fitness journeys. By applying these essential frameworks, you can tailor workouts to their unique needs and goals. With intelligent assessment, contraction-specific exercises, and clear exercise intentions, you’ll design workouts that are not only effective but also enjoyable. Customized exercise selection isn’t just about working out; it’s about working out with purpose and intention for lasting results.





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  • How to lose weight and build muscle during menopause

    How to lose weight and build muscle during menopause


    How to lose weight and build muscle during menopause

    Menopause can feel like a storm of change—hot flashes, weight gain, mood swings, and sleepless nights. Most women want to know how to lose weight and build muscle during menopause, and aren’t even sure if it’s possible!

    For women over 40, these symptoms often make fitness seem daunting, but here’s the truth: exercise is one of the most powerful tools to manage menopause symptoms and thrive during this transition. At Hitch Fit, we’ve helped countless women navigate menopause with confidence through our Strong & Fit Over 40 program. In this article, we’ll explore how fitness can alleviate menopause symptoms, share inspiring transformation stories, and provide research-backed tips to empower you. Ready to take control of your body and mind? Let’s dive in!

    Understanding Menopause: The Challenges Women Face

    Menopause, typically occurring between ages 45 and 55, marks the end of menstrual cycles and brings significant hormonal shifts. Declining estrogen and progesterone levels can trigger symptoms like hot flashes, night sweats, weight gain (especially abdominal fat), muscle loss, fatigue, and mood disturbances. According to a 2020 study in Menopause, up to 80% of women experience hot flashes, and 60% report weight gain during this phase (Karvonen-Gutierrez & Kim, 2020). These changes can erode confidence and make weight loss or fitness goals feel out of reach.

    But menopause doesn’t have to define you. Exercise, particularly strength training and cardiovascular activity, can counteract these symptoms, boost energy, and restore vitality. Let’s look at how fitness transforms lives, with real stories from women who’ve done it.

    Inspiring Transformations: Women Over 40 Thriving Through Menopause

    At Hitch Fit, we’ve seen women over 40 and 50 conquer menopause challenges with fitness.

    Take Kathy, 52, who achieved a stunning bikini body transformation. Struggling with menopause-related weight gain and low energy, Kathy joined our Strong & Fit Over 40 program. Through strength training and tailored nutrition with Hitch Fit, she lost over 40 pounds, sculpted lean muscle, and regained bikini confidence that she hadn’t felt for years!

    Fit over 50 Menopause weight loss

    Lori, 55, faced similar hurdles with menopause-driven weight gain and fatigue. With our program’s focus on resistance training and balanced nutrition, she shed the 10 pounds she couldn’t seem to shake before, regained energy, and transformed her health, inspiring others that midlife is a time to shine.

    Get in shape during menopause

    Renee, 46, battled stubborn weight and hormonal imbalances during perimenopause. Through consistent workouts and personalized coaching, she lost 12 pounds, gained strength, and felt empowered to take on life’s challenges. She was so grateful to get relief from the perimenopausal symptoms that were plaguing her, Hitch Fit changed the game for her!

    lose weight during perimenopause

    Ann, 53, battled so many challenges with her health and body (including rheumatoid arthritis), but when she started making the Hitch Fit shifts in her life, everything started to change and improve. She was hopeless at one point, but that all started to shift when she started to see her body change. After a jaw-dropping 75 pound weight loss, her life completely changed for the better!

    Fit over 50 weight loss for perimenopausal women

    How Exercise Helps Menopause Symptoms: The Science

    Exercise isn’t just about looking good—it’s a game-changer for managing menopause symptoms. Here’s what the research says:

    1. Reduces Hot Flashes and Night Sweats

    A 2019 study in Maturitas found that women who engaged in regular aerobic exercise (e.g., brisk walking or cycling) 3-4 times per week reported a 30% reduction in hot flash frequency and severity (Daley et al., 2019). Strength training also helps by improving thermoregulation and reducing stress hormones.

    2. Combats Weight Gain and Boosts Metabolism

    Menopause often leads to visceral fat accumulation due to estrogen decline. A 2021 study in The Journal of Clinical Endocrinology & Metabolism showed that resistance training 2-3 times weekly increased muscle mass and resting metabolic rate in postmenopausal women, helping them lose fat and maintain a healthy weight (Greendale et al., 2021). Cardio, like HIIT, further enhances fat burning.

    3. Preserves Muscle and Bone Health

    Estrogen loss accelerates muscle and bone density decline, increasing osteoporosis risk. A 2020 study in Bone found that strength training significantly improved bone mineral density and muscle strength in women over 50 (Watson et al., 2020). Exercises like squats, lunges, and deadlifts are key to staying strong and resilient.

    4. Improves Mood and Sleep

    Menopause can bring anxiety, depression, and sleep disturbances. A 2018 meta-analysis in Climacteric showed that exercise, particularly yoga and moderate-intensity cardio, reduced depressive symptoms and improved sleep quality in menopausal women (Cramer et al., 2018). Physical activity boosts endorphins and regulates cortisol, promoting emotional balance.

    5. Enhances Energy and Confidence

    Fatigue is a common menopause complaint, but exercise fights it. A 2022 study in Menopause found that women who exercised regularly reported higher energy levels and better quality of life (Sternfeld et al., 2022). Feeling stronger physically translates to mental empowerment.

    5 Fitness Tips for Women in Menopause

    5 Fitness Tips for women in menopause

    Ready to harness the power of exercise? Here are five evidence-based tips to thrive during menopause:

    1. Embrace Strength Training

    Aim for 2-3 strength workouts per week, focusing on compound movements like squats, push-ups, and rows. These build muscle, boost metabolism, and protect bones. Our Strong & Fit Over 40 program designs strength plans tailored to your menopausal needs.

    2. Incorporate Cardio for Heart Health

    Add 150 minutes of moderate cardio (e.g., brisk walking, cycling) or 75 minutes of high-intensity interval training (HIIT) weekly. This reduces hot flashes and burns fat. We include cardio routines that fit your lifestyle and goals.

    3. Prioritize Protein-Rich Nutrition

    Protein supports muscle maintenance and recovery. Aim for 1.6-2.2 grams per kilogram of body weight daily (Morton et al., 2018). Pair with complex carbs and healthy fats to stabilize blood sugar. Our program offers menopause-friendly meal plans to simplify nutrition.

    4. Stay Consistent with a Coach

    Consistency is key, and a coach ensures accountability. A 2019 study in Obesity found that coached participants were 2.5 times more likely to achieve fitness goals (Foster et al., 2019). Your Strong & Fit Over 40 coach will personalize your plan and keep you motivated.

    5. Add Recovery Practices

    Menopause can strain recovery, so prioritize 7-9 hours of sleep, hydration (2.7 liters of water daily), and stress-reducing practices like yoga or meditation. We guide you on recovery strategies to maximize results.

    Why Strong & Fit Over 40 is Your Menopause Solution

    Fitness plan for women in menopause

    Navigating menopause is easier with the right support. The Strong & Fit Over 40 program at Hitch Fit is designed for women like Kathy, Lori, and Renee, offering:

    • Personalized Workouts: Strength and cardio plans to combat menopause symptoms.

    • Hormone-Friendly Nutrition: Meal plans to support weight loss and energy.

    • Expert Coaching: One-on-one guidance to keep you on track.

    • Community Support: Connect with women who share your journey.

    Whether you’re battling hot flashes, weight gain, or low energy, our program empowers you to feel strong, confident, and vibrant.

    Take Charge of Your Menopause Journey

    Menopause is not the end—it’s a new beginning. Women like Kathy, Lori, and Renee prove that fitness can transform your body and mind during this phase. Ready to feel radiant and unstoppable? Join the Strong & Fit Over 40 program at Hitch Fit and start your transformation today. Visit Hitch Fit to learn more and take the first step!

    References:

    • Cramer, H., et al. (2018). Yoga for menopausal symptoms: A systematic review and meta-analysis. Climacteric, 21(4), 336-342.

    • Daley, A., et al. (2019). Exercise to reduce vasomotor and other menopausal symptoms: A review. Maturitas, 124, 24-31.

    • Foster, G. D., et al. (2019). Behavioral weight loss interventions: A systematic review. Obesity, 27(10), 1543-1552.

    • Greendale, G. A., et al. (2021). Effects of resistance training on metabolic health in postmenopausal women. The Journal of Clinical Endocrinology & Metabolism, 106(5), e2056-e2065.

    • Karvonen-Gutierrez, C., & Kim, C. (2020). Weight gain during menopause: A review. Menopause, 27(8), 940-947.

    • Morton, R. W., et al. (2018). Protein supplementation and muscle mass preservation in aging. American Journal of Clinical Nutrition, 107(2), 172-182.

    • Sternfeld, B., et al. (2022). Physical activity and quality of life in menopausal women. Menopause, 29(3), 301-308.

    • Watson, S. L., et al. (2020). High-intensity resistance and impact training improves bone mineral density in postmenopausal women. Bone, 138, 115472.





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  • Muddling Through a Cold – BionicOldGuy

    Muddling Through a Cold – BionicOldGuy


    I got some good rides in early last week. I especially enjoyed our challenging group ride on Tuesday up in the hills East of Gilroy. This doesn’t have any really long climbs, just lots of them. I was getting tied towards the end, with electric assist (on my upright). So I was impressed by those without assist who toughed it out. I learned an amusing new term for bikes without assist- “acoustic bikes”.

    Later in the week, around Thursday, I started feeling a little under the weather. It is hard to tell if this is just allergies this time of year but then I started also getting the symptom of chills and night and then a slight fever, so I’m assuming it’s a cold. By yesterday I was feeling a bit better so hopefully I’m kicking it. So for a few days up till yesterday I just did easy local rides. I also do Yoga and stretching at night for relaxation and I keep that up unless I get really ill. I’ll resume longer and harder riding along with strength training soon. Setbacks like this don’t bother me like they used to, especially when I’m not in training for anything in particular.

    Coyote Lake from the end of Coyote Lake Drive
    Taking a Break Near the Coyote Lake Dam on Tuesday’s Ride

    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.

    Published





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  • Is sleep the key to optimal health?

    Is sleep the key to optimal health?


    Are you tired? How well are you sleeping? Because, if you want to optimize your health, you need to dial in your sleep! While traditional advice like maintaining a consistent sleep schedule and creating a restful environment remains vital, there are a number of emerging trends and tools that promise to improve sleep quality. Let’s explore some of the more trendy methods, including mouth taping, sleep-tracking wearables, and magnesium supplementation, and see if they are worth your time.

    Mouth Taping: A Controversial Approach

    Mouth taping involves placing a specialized adhesive tape over the mouth during sleep to encourage nasal breathing. The human body is designed to have a preference toward nasal breathing, and proponents suggest that nasal breathing can reduce snoring, prevent dry mouth, and improve overall sleep quality. However, this practice has mixed reviews from health experts and mostly anecdotal evidence.

    While some individuals report positive outcomes, medical professionals caution against its use without proper consultation. In general, it should be safe, but for people with conditions like obstructive sleep apnea, mouth taping can be dangerous, potentially exacerbating breathing difficulties during sleep. My recommendation is to consult with a healthcare provider before attempting this method to ensure it’s safe based on your individual health profile.

    Sleep-Tracking Wearables: Learn About Your Sleep Patterns

    As wearable technology becomes more accessible, it is easier for individuals to monitor their sleep patterns. Devices like the Oura Ring, Fitbit, Whoop, and Apple Watch offer insights into various sleep stages, duration, and even disturbances throughout the night. By analyzing your data, users can identify patterns and make informed adjustments to their routines to promote better sleep. This can make it easier for you to understand what interventions are actually working to improve your sleep.

    However, it’s important to approach this data with a balanced perspective. While these devices provide valuable information, they are not 100% accurate. Over-reliance on sleep metrics can lead to anxiety about sleep quality, a phenomenon some experts refer to as “orthosomnia.” Using these tools as guides rather than definitive assessments can help maintain a healthy relationship with sleep. Don’t get so caught up in the metrics that it stresses you out.

    Magnesium Supplementation: The Relaxation Mineral?

    Magnesium is a mineral that plays a crucial role in many bodily functions, including muscle relaxation and nerve function. Some studies suggest that magnesium supplementation can improve sleep quality, especially in individuals with magnesium deficiencies. It may help regulate neurotransmitters involved in sleep and reduce symptoms of insomnia.

    Before adding a magnesium supplement to your routine, it’s advisable to consult with a healthcare provider, as excessive intake can lead to adverse effects (such as a laxative effect). Additionally, incorporating magnesium-rich foods like leafy greens, nuts, and whole grains into your diet can be a natural way to support adequate magnesium levels.

    Red Light Therapy: Maintaining Natural Rhythms

    Exposure to light significantly influences our circadian rhythms – the internal clocks that regulate sleep-wake cycles. Red light therapy involves using low-wavelength red light in the evening to promote relaxation and signal to the body that it’s time to prepare for sleep. This method contrasts with blue light emitted by screens (and the mid-day sun), which can suppress melatonin production and disrupt sleep.

    While some studies indicate that red light therapy may improve sleep quality, more research is needed to fully understand its efficacy. Incorporating red light exposure as part of a pre-sleep routine, such as using red light bulbs, devices, or even candle light, may be beneficial for some individuals. As with any new intervention, it’s best to start gradually and observe how your body responds.

    Digital Detox: Managing Screen Time Before Bed

    The pervasive use of electronic devices has introduced challenges to maintaining optimal sleep hygiene. The blue light emitted by screens can interfere with melatonin production, making it harder to fall asleep. Implementing a digital detox—reducing screen time at least an hour before bed—can help signal to your body that it’s time to wind down. When we talk about sleep hygiene, limiting screen time before bed is one of the most important factors.

    Engaging in calming activities during this period, such as reading a physical book, practicing gentle stretching, or meditation, can further enhance relaxation and prepare you for restful sleep. Creating a bedtime routine that minimizes electronic device usage can be a simple yet effective strategy to improve sleep quality.

    Grounding (Earthing): Connecting with the Earth’s Energy

    Grounding, or earthing, is the practice of making direct physical contact with the Earth’s surface, such as walking barefoot on grass or using grounding devices during sleep. Proponents claim that grounding can improve sleep quality by balancing the body’s electrical charge and reducing inflammation.

    Unfortunately, scientific evidence supporting these claims is limited. While grounding is generally safe and may promote relaxation, it’s essential to approach it with realistic expectations. If you’re considering grounding as a sleep enhancement technique, it should be incorporated alongside other evidence-based practices. As with anything you try, the most important thing is that it works for you.

    Establishing a Consistent Sleep Routine: The Foundation of Quality Sleep

    Although there are many sleep optimization techniques, maintaining a consistent sleep routine remains one of the most effective strategies. Going to bed and waking up at the same time each day helps regulate your internal clock and can improve sleep quality over time. Combining this routine with a relaxing pre-sleep ritual, such as taking a warm bath, practicing mindfulness, limiting blue light exposure or gentle stretching, can signal to your body that it’s time to rest.

    Conclusion: Personalized Approaches to Sleep Optimization

    Keep in mind, optimizing sleep is a highly individual endeavor, and what works for one person may not work for another. It’s crucial to approach new sleep trends and tools with a discerning eye, and weigh up both potential benefits and risks. With some interventions it may be worthwhile discussing with your healthcare professional before making significant changes to your sleep routine ensures that the methods you choose align with your health needs and goals.

    By combining traditional sleep hygiene practices with some new techniques, you can create a personalized approach to achieving restful and rejuvenating sleep. Let us know what works for you!



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  • Inner Circle Mastery – 1 Year Leadership Coaching

    Inner Circle Mastery – 1 Year Leadership Coaching


    Business & Financial Growth: Mindset and actionable strategies to sharpen your leadership, boost productivity, and achieve financial clarity. Dominate your career or business without sacrificing balance.

    Direct Access to Micah: Private text messaging for real-time guidance across all pillars. Unlimited email support. Monthly Zoom calls to lock in your progress. This is personal coaching, not a generic program.

    Exclusive Retreat: Join your Inner Circle Mastery brothers for a private weekend in Kansas City. Forge bonds, refine your vision, and leave recharged. Optional faith-based sessions available. (Airfare and hotel not included.)

    Elite Perks: Inner Circle gets an amazing discount on SoulFIT Retreats and access to purchase before the public does.





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  • Liv Cycling UK Discount Code (March 2025)

    Liv Cycling UK Discount Code (March 2025)


    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.

    Liv Cycling UK Discount Code (March 2025)

    This March, to celebrate International Women’s Day, Liv Cycling UK have provided me with a code to share which gives you 20% off all Liv gear items listed on the Liv UK website.

    Incase you don’t know, I’ve been a Liv Cycling UK Ambassador for around 5 years now – you can read about that here.

    Here’s what you need to know:

    • Code: ELLE20
    • The code gets you 20% off all eligible gear items
    • It excludes items that are already on sale (soz)
    • You can use the code anytime between March 1st, 2025 and March 31st, 2025
    • It’s not an affiliate link, so I don’t earn anything from your spend

    Here’s some great info on the sizing.

    I was gonna share my top picks but I literally have tried and loved every bit of kit listed.

    I ride exclusively in the Liv Macha Pro shoes for road cycling and live in the Fisso Womens Thermal Tights whenever Summer is not here.

    The Cefira Wind Jacket is my go to jacket when it’s not raining.

    The arm-warmers are super useful for the days where it starts cool and ends warmer or vice versa.

    I’ve got all the gloves for all conditions too.

    And all of these items have been with me everywhere.

    If you have any questions though, feel free to drop a comment below or get in touch via email.

    Elle



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  • A Fitness Coach’s Perspective On Ozempic: What You Need To Know To Coach Your Clients

    A Fitness Coach’s Perspective On Ozempic: What You Need To Know To Coach Your Clients



    What You’ll Learn in the Video:

    The Current Perception: Understand the mixed reactions to Ozempic, from public enthusiasm to serious concerns within the fitness community.

    • Deep Dive into Ozempic’s Impact: Examine the drug’s effects on individual health and societal trends, with a focus on why it’s seen as a problematic solution by many fitness professionals.

    • Alternative Approaches: Discuss the foundational issues leading to obesity and why a holistic approach to health is crucial.

    • Educational Opportunities for Coaches: Learn how fitness coaches can play a pivotal role in addressing the root causes of health issues through education and community involvement.

    Key Segments:

    • Reaction at a Fitness Conference: Initial surprise at the industry’s acceptance of Ozempic.

    • Public Opinion on Ozempic: Insights from new research on how Americans view this drug.

    • Calley Means on Ozempic: Critical viewpoints on the misuse of the drug and the broader health implications.

    • Challenges in the Fitness Industry: How coaches can effectively educate and guide their clients towards healthier lifestyle choices without relying on pharmaceutical solutions.

    Video Chapters:

    • 0:00 Intro

    • 0:28 CEO Interview Highlight

    • 1:01 Public Sentiment on OIC

    • 3:12 Pew Research Data Insights

    • 4:12 Stats & Opinions on OIC’s Effectiveness

    • 6:02 Factors Influencing Obesity

    • 7:01 Analyzing Short-Term Fixes vs. Long-Term Solutions

    • 8:15 Interview with Cie on Tucker Carlson Show

    • 9:21 Industry Contribution to Obesity Epidemic

    • 10:01 OIC as a Quick Fix Approach

    • 11:03 EU’s Stance on OIC

    • 12:09 Medical Concerns Associated with OIC

    • 15:02 Industry Misuse of OIC

    • 16:13 Conclusion: The Call for Sustainable Health Practices

    The Dubious Rise of Ozempic in the Fitness Industry

    Recently, I attended a health and fitness summit teeming with industry leaders, from coaches to CEOs and founders of prominent fitness companies worldwide. I expected discussions on innovative educational tools for coaches and strategies to propel the fitness industry forward. Instead, the focus was jarringly different. Ozempic, a drug originally designed for managing diabetes but now widely used for weight loss, dominated conversations. This article discusses the implications of this trend, public perception, and the broader impact on health and wellness.

    Ozempic’s Surprising Role at the Summit

    The summit’s atmosphere around Ozempic was not of caution but of excitement about its potential in achieving rapid weight loss results. This starkly contrasted with my expectations of a focus on sustainable health practices. The enthusiasm seemed misplaced, ignoring the drug’s side effects and its position as a temporary solution rather than a part of holistic health management.

    Public Opinion on Ozempic

    Recent data from Pew Research sheds light on how Americans view Ozempic. While 53% consider it a viable option for weight loss for those struggling with obesity or weight-related health conditions, a significant portion remains skeptical or uninformed about its long-term utility and safety. The survey also highlights a critical perspective on weight loss and health:

    • 65% believe willpower alone isn’t sufficient for losing weight

    • Diet and exercise lead public opinion on effective strategies against obesity

    • Overwhelmingly, lifestyle changes are recognized as necessary for sustainable health improvements

    Addressing the Root Causes of Weight Issues

    One concerning trend is the shifting focus from addressing lifestyle diseases through holistic methods to seeking quick fixes. Ozempic, despite its effectiveness for some, may not address the underlying causes of obesity, which include poor diet, lack of exercise, stress, and genetic factors. A friend and industry expert shared his insights, expressing dismay at how the drug’s potential downsides were glossed over at the summit.

    The Larger Conversation: Ethics and Health

    The excitement at the summit around Ozempic mirrors a larger issue in the healthcare and pharmaceutical industries, where the potential for profit too often overshadows patient well-being. My friend pointed out that while the drug is making strides in America, its usage is restricted in Europe where it’s not approved as a first-line treatment for obesity due to its associated risks and limited long-term benefits.

    Community and Lifestyle Focus in Fitness

    Moving forward, it’s vital for health professionals to advocate for education and lifestyle changes rather than just pushing medical solutions. Attending local workshops, participating in community health programs, and spreading awareness about nutrition and exercise can make profound impacts. These activities not only improve individual lives but also set the foundation for a healthier society.

    Concluding Thoughts

    The discussion around Ozempic at the fitness summit was an eye-opener. It’s clear that as fitness professionals, we must critically assess how new drugs are introduced into the health conversation. We need an open dialogue about the implications of such treatments, recognizing both their potential benefits and significant drawbacks. While Ozempic offers a new tool in our arsenal against obesity, it’s crucial to remember that it’s not a standalone solution. True health advancements occur through sustained lifestyle improvements and community-wide education efforts. Let’s aim to be part of a movement that prioritizes long-term health over temporary fixes.

    For more insights and discussions on critical health topics, make sure to subscribe to our channel and stay updated with our latest content.

    Next Steps

    Become A Professional Coach.

    Wherever you are on your coaching journey, learn a repeatable and proven system to simplify program design and build a sustainable career. See how the Coaching Certificate Program with 1:1 Mentorship can help you find your version of success as a professional coach.

    Elevate Your Coaching Business

    CoachRx empowers fitness coaches to excel in program design, nurture client relationships, and scale their businesses with unparalleled efficiency and insight. Discover why CoachRx is the preferred choice for fitness coaches seeking to differentiate and deliver exceptional services.

    Continue To Learn & Grow

    Whether you want to write better training programs, increase your knowledge of nutrition & lifestyle protocols, or work on your coaching business, LearnRx has got you covered with courses, playlists, tools, and resources on demand. New content added monthly.





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  • Overcoming Trauma Through Fitness

    Overcoming Trauma Through Fitness


    A Trauma-Informed Path for Women Over 40

    Overcoming Trauma through fitness

     

    Overcoming Trauma Through Fitness: For women over 40, embarking on a fitness journey can feel like an uphill battle, especially when past trauma from the past casts a shadow over motivation, energy, and self-worth. Trauma can disrupt your body’s stress response, making weight loss, muscle building, or even sticking to a routine feel impossible. But here’s the empowering truth: with the right trauma-informed tools and strategies, you can overcome these barriers and transform your body and mind.

    At Hitch Fit, our Strong & Fit Over 40 program, led by fitness expert and Trauma & Resilience Life Coach Diana Chaloux-LaCerte, helps women, just like you, reclaim their strength and confidence. Trauma from your past may have held you back from truly achieving your fitness goals, but that doesn’t have to be the case for your future. Overcoming Trauma through fitness and self-regulation skills is possible.

    In this article, we’ll explore how trauma impacts fitness, share inspiring stories of women over 40 who’ve triumphed, and provide research-backed tips to guide you. Ready to heal and thrive? Let’s begin!

    How Trauma Impacts Your Fitness Journey

    Trauma, whether from childhood, relationships, or life events, leaves a lasting imprint on the body and brain. It dysregulates the nervous system, elevating cortisol and triggering a “fight, flight, or freeze” response that can sabotage fitness goals. A 2018 study in Psychoneuroendocrinology found that trauma survivors often experience heightened stress responses, leading to increased fat storage and reduced exercise adherence (Kiecolt-Glaser et al., 2018). For women over 40, this is compounded by hormonal shifts like declining estrogen, which can amplify fatigue, anxiety, and weight gain (Karvonen-Gutierrez & Kim, 2020).

    Common challenges include:

    • Low Motivation: Trauma can sap energy, making workouts feel overwhelming.

    • Emotional Eating: Stress may drive cravings for comfort foods, derailing nutrition.

    • Self-Doubt: Negative self-perception can erode confidence to start or sustain fitness.

    • Physical Tension: Chronic stress from trauma can cause muscle tightness or pain, hindering exercise.

    Yet, these obstacles are not permanent. With a trauma-informed approach—emphasizing safety, empowerment, and gradual progress—fitness becomes a powerful tool for healing and transformation.

    Inspiring Transformations: Women Over 40 Healing Through Fitness

    At Hitch Fit, we’ve witnessed women over 40 overcome trauma’s grip through our Fitness programs. Their stories inspire hope:

    • Shana, 42, carried the weight of past trauma from losing her daughter, and 50 extra pounds. Feeling stuck and defeated, she joined our program. With trauma-informed coaching, strength training, and nutrition guidance, Shana lost 50 pounds, built strength and resilience and started to step forward in life.

    Trauma informed fitness coaching

    • Marsha, 54, faced deep emotional wounds from trauma that left her disconnected from her body. Through our program’s gentle, trauma-sensitive workouts and personalized support, she lost nearly 20 pounds, gained strength, and found fitness as a part of her path to healing.

    Fit over 50 healing from trauma with fitness

    • Jessica battled anxiety rooted in trauma, which made exercise intimidating. Our trauma-informed approach helped her embrace movement as medicine. She lost 20 pounds, overcame anxiety, and now thrives with a healthy lifestyle.

    Overcome anxiety and trauma with exercise

    These women prove that trauma doesn’t have to define your fitness journey. With the right support, you can rewrite your story.

    The Science: How Fitness Helps Heal Trauma

    Exercise is a proven ally in overcoming trauma’s effects, particularly for women over 40. Here’s what research shows:

    1. Regulates the Nervous System

    Trauma often leaves the nervous system in overdrive, but exercise can restore balance. A 2020 study in Frontiers in Psychology found that regular physical activity, especially strength training and aerobic exercise, reduces cortisol levels and enhances vagal tone, promoting calm and resilience (Thoma et al., 2020). This helps women feel safe and grounded in their bodies.

    2. Boosts Mood and Reduces Anxiety

    Trauma can fuel anxiety and depression, but exercise counters this. A 2019 meta-analysis in Journal of Psychiatric Research showed that moderate-intensity exercise, like walking or resistance training, significantly reduces anxiety symptoms in trauma survivors (Stubbs et al., 2019). Endorphins from workouts act as natural mood-lifters.

    3. Enhances Body Awareness and Confidence

    Trauma can disconnect you from your body, but movement rebuilds that connection. A 2021 study in Body Image found that strength training improves body image and self-esteem in women over 40, helping them feel empowered (Anderson et al., 2021). This is key to overcoming self-doubt.

    4. Supports Weight Loss and Hormonal Health

    Trauma-driven cortisol spikes can lead to weight gain, especially during perimenopause. A 2022 study in Obesity confirmed that resistance training combined with aerobic exercise reduces visceral fat and improves insulin sensitivity in women over 40 (Hunter et al., 2022). This supports both physical and emotional health.

    5 Trauma-Informed Fitness Tips for Women Over 40

    Ready to start your journey? Here are five research-backed, trauma-informed strategies to succeed:

    Trauma Informed Fitness Tips

    1. Start Small with Gentle Movement

    Trauma can make high-intensity exercise feel overwhelming. Begin with low-impact activities like walking or bodyweight exercises (e.g., modified squats) to build confidence. A 2020 study in Trauma, Violence, & Abuse recommends gradual exposure to movement for trauma survivors (Nguyen et al., 2020). Our Strong & Fit Over 40 program starts where you are, ensuring safety and progress.

    2. Prioritize Strength Training for Empowerment

    Strength training builds physical and mental resilience. Aim for 2-3 sessions per week with exercises like lunges or dumbbell rows. Diana, your trauma-informed coach can design workouts to make you feel strong without triggering stress responses.

    3. Nourish Your Body with Intention

    Emotional eating is common with trauma, but balanced nutrition helps. Focus on 1.6-2.2 grams of protein per kilogram of body weight daily to support muscle and stabilize mood (Morton et al., 2018). Our Strong & Fit over 40 program includes trauma-sensitive meal plans to foster a healthy relationship with food.

    4. Practice Self-Regulation Techniques

    Incorporate breathwork or mindfulness before workouts to calm the nervous system. A 2019 study in Complementary Therapies in Medicine found that diaphragmatic breathing reduces stress in trauma survivors (Hopper et al., 2019). We weave these practices into your fitness routine for holistic healing.

    Overcome Trauma with Fitness

    5. Work with a Trauma-Informed Coach

    A coach who understands trauma is essential. A 2021 study in Health Psychology found that personalized coaching doubles adherence to fitness goals in trauma survivors (Smith et al., 2021). Our Strong & Fit Over 40 program, led by Coach Diana, a certified Trauma and Resilience Life Coach, offers empathetic, tailored guidance to help you thrive.

    Why Strong & Fit Over 40 is Your Path to Healing

    The Strong & Fit Over 40 program at Hitch Fit is uniquely designed for women over 40 navigating trauma and hormonal changes. With a trauma-informed approach, we offer:

    • Safe, Personalized Workouts: Strength and cardio plans that respect your nervous system and build resilience.

    • Trauma-Sensitive Nutrition: Meal plans to nourish your body and mind without stress.

    • Empathetic Coaching: One-on-one support from Coach Diana, who integrates trauma-informed strategies to empower you.

    • Community Connection: A supportive network of women who understand your journey.

    Like Shana, Marsha, and Jessica, you can transform your body and heal from within.

    Trauma informed fitness coaching

    Start Your Healing Journey Today

    Trauma may have shaped your past, but it doesn’t have to define your future. Women over 40 are rewriting their stories through fitness, and you can too. Join the Strong & Fit Over 40 program at Hitch Fit and let our trauma-informed coaching guide you to a stronger, more confident you. Visit Hitch Fit to learn more and take the first step toward healing and transformation!

    References:

    • Anderson, C., et al. (2021). Strength training and body image in midlife women. Body Image, 38, 208-215.

    • Hopper, S. I., et al. (2019). Effectiveness of diaphragmatic breathing for reducing stress in trauma survivors. Complementary Therapies in Medicine, 47, 102192.

    • Hunter, G. R., et al. (2022). Exercise and metabolic health in women over 40. Obesity, 30(4), 789-797.

    • Karvonen-Gutierrez, C., & Kim, C. (2020). Weight gain during menopause: A review. Menopause, 27(8), 940-947.

    • Kiecolt-Glaser, J. K., et al. (2018). Stress, inflammation, and metabolic dysfunction in trauma survivors. Psychoneuroendocrinology, 97, 1-9.

    • Morton, R. W., et al. (2018). Protein supplementation and muscle mass preservation in aging. American Journal of Clinical Nutrition, 107(2), 172-182.

    • Nguyen, P., et al. (2020). Physical activity interventions for trauma survivors. Trauma, Violence, & Abuse, 21(5), 987-1002.

    • Smith, J., et al. (2021). Coaching interventions for trauma survivors: A meta-analysis. Health Psychology, 40(6), 412-421.

    • Stubbs, B., et al. (2019). Exercise interventions for anxiety in trauma survivors. Journal of Psychiatric Research, 112, 70-78.

    • Thoma, M. V., et al. (2020). Exercise and nervous system regulation in trauma survivors. Frontiers in Psychology, 11, 1234.





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  • Top Strategies for Small Businesses to Improve Client Engagement

    Top Strategies for Small Businesses to Improve Client Engagement


    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.

    Client engagement is the foundation of a successful small business. When customers feel connected to a brand, they are more likely to return, refer others, and engage with products or services consistently. For small businesses, fostering meaningful interactions can be the difference between one-time transactions and long-term loyalty.

    Effective engagement isn’t just about making a sale—it’s about building relationships. Customers appreciate businesses that prioritise communication, provide value, and maintain a strong brand presence across different channels. Whether through email, social media, or personalised experiences, there are various ways to enhance client interactions and boost retention.

    Understanding Client Engagement

    Client engagement refers to the ways in which businesses interact with their customers to build trust and encourage ongoing relationships. It encompasses communication, customer service, and brand perception, all of which influence purchasing decisions and loyalty.

    For small businesses, measuring engagement can involve tracking responses to emails, monitoring social media interactions, or assessing repeat purchases. High engagement often leads to increased brand advocacy, as satisfied customers are more likely to recommend a business to their network.

    To improve engagement, small businesses need to adopt strategies that enhance communication, strengthen their brand identity, and create personalised experiences. The following sections explore some of the most effective ways to achieve this.

    Effective Communication Strategies

    Clear, consistent, and professional communication is vital for keeping clients engaged. Whether through email, social media, or direct conversations, how a business interacts with its customers influences trust and credibility.

    One of the most commonly used communication tools is email. Small businesses rely on email to send updates, confirm orders, and maintain relationships with clients. However, a generic approach can make messages feel impersonal or unprofessional. Thoughtful details, such as personalised greetings and well-structured content, make a significant difference.

    Another key element in business emails is a well-designed signature. A professional and personalised touch in emails, such as well-thought-out signature ideas, can enhance credibility and improve client interactions. A well-crafted signature not only reinforces branding but also provides essential contact details, making it easier for clients to reach out.

    Beyond email, other communication strategies, such as prompt responses to customer queries and maintaining a polite, friendly tone, contribute to a positive experience. Small businesses should also ensure their messaging remains consistent across different platforms, reinforcing their brand identity and professionalism.

    Leveraging Personalisation and Branding

    Personalisation is a powerful tool in client engagement. Customers are more likely to engage with a business that recognises their preferences, acknowledges their past interactions, and offers tailored experiences.

    For instance, using a customer’s name in email communications or sending personalised recommendations based on previous purchases fosters a sense of connection. Businesses can also use customer data to segment audiences and create targeted marketing campaigns that feel relevant rather than generic.

    Branding plays a significant role in engagement as well. A strong, recognisable brand makes a business more memorable and helps establish trust. Consistency in branding—whether through visuals, tone of voice, or messaging—ensures that clients develop familiarity with the business. From the logo to the colour scheme, every element should reflect the business’s values and appeal to its audience.

    An easy way to strengthen branding is by incorporating a cohesive design across all customer interactions. This includes emails, websites, and social media pages, ensuring a seamless experience no matter where the client engages with the business.

    Utilising Social Media for Engagement

    Social media has become an essential tool for small businesses to connect with clients, showcase their brand, and build lasting relationships. With millions of active users across platforms like Facebook, Instagram, LinkedIn, and Twitter, businesses have a unique opportunity to engage directly with their audience in real time.

    One of the most effective ways to maintain engagement is through regular, meaningful interactions. Responding to comments, addressing queries, and even participating in discussions within relevant groups or forums can boost visibility and customer trust. Rather than simply promoting products or services, businesses should focus on sharing valuable content, such as tips, industry insights, or behind-the-scenes glimpses that resonate with their audience.

    Live Q&A sessions, interactive polls, and user-generated content campaigns can also enhance engagement. Encouraging customers to share their experiences or tag the business in posts increases exposure and fosters a sense of community. Additionally, leveraging platform-specific features—such as Instagram Stories, LinkedIn articles, or Twitter threads—helps keep the audience engaged across different formats.

    Building Long-Term Relationships

    While initial engagement is important, long-term customer relationships are what sustain a business. Consistency, reliability, and genuine customer care all contribute to strengthening connections over time.

    Loyalty programs are an excellent way to encourage repeat business. Offering exclusive discounts, early access to new products, or a points-based rewards system makes customers feel valued and incentivises them to return. Even simple gestures, such as a personalised thank-you email after a purchase, can leave a lasting impression.

    Another effective approach is to maintain regular communication without overwhelming clients. Sending occasional updates, useful industry insights, or invitations to events ensures the business remains top-of-mind without becoming intrusive. Small businesses should also focus on gathering feedback through surveys or direct conversations, showing clients that their opinions are valued and used to improve services.

    Businesses that prioritise relationship-building over one-time transactions are more likely to develop a loyal customer base, gain positive referrals, and maintain steady growth.

    Client engagement is a crucial aspect of running a successful small business. It’s not just about making sales—it’s about fostering relationships that encourage trust, loyalty, and long-term business growth. By implementing effective communication strategies, leveraging personalisation, and maintaining a strong brand presence, small businesses can create meaningful connections with their clients.

    A thoughtful approach to communication, whether through professional emails, engaging social media interactions, or personalised experiences, makes a significant impact. Small businesses that consistently engage with their audience build credibility and keep clients coming back.



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  • From Technician to Expert: The Path of a Professional Fitness Coach

    From Technician to Expert: The Path of a Professional Fitness Coach



    Meet Ronel Velásquez, an OPEX CCP Coach & OPEX Ambassador from Cúcuta, Colombia, who specializes in remote coaching for fitness athletes while pursuing coaching mastery. Fluent in Spanish and English, Ronel embraces fitness coaching as a path that allows him to grow as a human and give back to others. His journey with OPEX has provided him with both meaning and practical tools to build his career and increase his impact. Today, he shares valuable insights on what it truly takes to become a professional in the fitness industry.

    Follow Ronel on Instagram @the_mvmt_chaman for more insights on fitness coaching and professional development.

    Building Your Professional Toolbox

    By Ronel Velásquez

    I understand—you decided to change careers, or perhaps you’ve made the decision that Fitness Coaching is what you truly want to dedicate yourself to. After all, this industry is clearly on the rise.

    The fitness industry in 2025 is showing significant growth and evolving with the integration of technology and a strong focus on holistic well-being. In 2023, the global industry reported approximately $81.5 billion in revenue.

    On top of that, today you can get started with technological resources like CoachRX and LearnRX, add an Instagram account, and you’re ready to begin, right?

    Not so fast…

    Education is important—don’t neglect it.

    There’s something very particular about education, certifications, diplomas, and degrees… At the end of the day, they might not mean much to many people, but you still need to have them. Let me explain.

    We can think of education as a toolbox. As you start taking certain certifications (like CCP—I genuinely always recommend starting there to anyone who asks me), these certifications provide you with tools that you keep adding to your toolbox.

    Now, it’s true that the only way to gain real-world experience is to get your hands dirty and start working with people. That’s what everyone does—they begin working with people without any education. In that scenario, what happens is that you start working, but with very few tools, and on top of that, they’re low-quality tools that you don’t fully understand how to use.

    You can see how this will create problems. You probably won’t hurt anyone (at least we hope not), but at the end of the day, the real value you can provide to others is very little, almost nonexistent. And that’s when frustration sets in—because you want to help in a more meaningful way, but you simply don’t have the tools to do so.

    It’s true that certifications aren’t everything, but they are your ticket to providing value, creating impact, and literally changing lives. You need to acquire the right tools—it’s as simple as that.

    Now, as you begin acquiring these tools, you might notice another problem… Many times, you don’t really know how to use them well. You don’t use them optimally, and you’re not efficient with them.

    This is where education’s inseparable companion comes into play—equally important, though much less talked about: Mentorship.

    A mentor can help you save time, energy, and effort. They can prevent you from straying too far off course… It’s not that you won’t make mistakes, but a mentor can make sure you make the right mistakes, so to speak. A mentor can also help you build awareness, establish a long-term direction, and understand how to navigate the coaching lifecycle and each stage within it.

    They can help you determine what’s important for you right now as a beginner or a “technician” and what will be important in the near future, all while helping you build a long-term vision. A mentor acts as a lighthouse, guiding you safely to shore and keeping you on the right course, preventing you from drifting too far.

    Keep in mind that even after acquiring your initial education, building your toolbox, and having a mentor to guide you, you still need to walk your own path—get your hands dirty, get into the trenches with people, and make mistakes. Ultimately, this is what will buy you experience.

    Experience is what allows you to coach effectively, to act as a guide and a mirror for your clients, asking the right questions—because that’s what a coach should do. It enables you to create roadmaps and action plans that help people grow and transform under your guidance.

    In my opinion, the beauty of experience is that it cannot be fast-tracked—it cannot be bought. No matter how much education you acquire, how many certifications you earn, or how many top mentors you hire, at the end of the day, you have to do the work. Like I said before—you have to get into the trenches and let time do its thing.

    But make sure you go in with the right gear. Build your toolbox. Educate yourself.

    Follow Ronel on Instagram @the_mvmt_chaman for more insights on fitness coaching and professional development.

    Next Steps

    Become A Professional Coach.

    Wherever you are on your coaching journey, learn a repeatable and proven system to simplify program design and build a sustainable career. See how the Coaching Certificate Program with 1:1 Mentorship can help you find your version of success as a professional coach.

    Elevate Your Coaching Business

    CoachRx empowers fitness coaches to excel in program design, nurture client relationships, and scale their businesses with unparalleled efficiency and insight. Discover why CoachRx is the preferred choice for fitness coaches seeking to differentiate and deliver exceptional services.

    Continue To Learn & Grow

    Whether you want to write better training programs, increase your knowledge of nutrition & lifestyle protocols, or work on your coaching business, LearnRx has got you covered with courses, playlists, tools, and resources on demand. New content added monthly.





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