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  • How Your Workouts Can Influence Your Genes » Go Fitness PRO

    How Your Workouts Can Influence Your Genes » Go Fitness PRO


    Epigenetic Fitness: We’ve all heard the phrase “you can’t change your genes.” But what if we told you that the way you move, sweat, and train can actually influence how your genes express themselves?

    Welcome to the world of epigenetic fitness — the emerging science of how exercise affects your DNA without changing the genetic code itself. It’s not science fiction. It’s cutting-edge biology with massive potential for your health, longevity, and performance.

    Let’s dive into how epigenetics works — and how your workout routine can quite literally switch your best genes on.

    🧬 What Is Epigenetics?

    Epigenetics is the study of how your behaviors and environment affect the way your genes function. While your DNA sequence stays the same, epigenetic “tags” determine which genes are turned on or off.

    These tags don’t rewrite your code — they influence it.

    Think of your genome like a piano. Your genes are the keys. Epigenetics is the sheet music telling you which keys to press — and in what order. And exercise? It’s a powerful conductor that can rearrange that music.

    🏋️ How Does Exercise Influence Your Genes?

    Physical activity has been shown to create epigenetic modifications, especially in tissues like muscles, fat, and even the brain. When you work out, your body releases certain enzymes and molecules that influence gene expression.

    Here’s what’s happening under the hood:

    • Methylation Changes: Exercise can add or remove “methyl groups” to parts of your DNA. These affect whether a gene is active or silent.
    • Histone Modification: Histones are proteins your DNA wraps around. Movement can alter how tightly DNA is packed, making it more or less available for gene expression.
    • Myokine Release: Muscles release these molecules during exercise, sending signals to your brain, immune system, and even your gut — triggering epigenetic changes.

    🧠 What This Means for Your Health

    Epigenetic fitness isn’t just about looking good — it’s about changing your biology from the inside out.

    Epigenetic Fitness

    Here are a few mind-blowing benefits linked to exercise-driven epigenetic changes:

    • 🔥 Improved Fat Metabolism
      Genes that help break down fat become more active with regular HIIT and resistance training.
    • 🧬 Cellular Anti-Aging
      Exercise helps maintain the length of telomeres — protective caps on your DNA that shorten as you age.
    • 🧠 Better Brain Function
      Certain workouts can trigger the expression of genes involved in neuroplasticity, memory, and learning.
    • 🛡️ Disease Prevention
      Epigenetic changes from exercise may reduce the risk of cancers, type 2 diabetes, and even depression.

    🏃 What Type of Exercise Is Best?

    The great news? All exercise helps — but different styles affect different genes. Here’s a quick guide:

    Workout Style Epigenetic Benefit
    HIIT (High-Intensity Interval Training) Boosts fat-burning and longevity genes
    Strength Training Stimulates muscle-regenerating gene activity
    Steady-State Cardio Helps reduce inflammation-related gene expression
    Yoga & Breathwork May influence stress-related genes via the vagus nerve

    🧬 Bonus Tip: Variety is key. Mixing cardio, resistance, and mindfulness-based movement gives you a full-spectrum epigenetic boost.

    🥗 Lifestyle Factors That Support Epigenetic Fitness

    Fitness alone is powerful, but when paired with healthy lifestyle choices, its effects are amplified:

    • Nutrition: Foods rich in antioxidants (like berries and leafy greens) support methylation.
    • Sleep: Deep sleep enhances DNA repair and hormonal balance.
    • Stress Management: Chronic stress can cause harmful gene expression — offset it with meditation or grounding.
    • Environmental Toxins: Avoiding processed foods and pollution can protect beneficial epigenetic changes.

    🚀 The Future of Fitness Is Personalized

    As epigenetic testing becomes more affordable, we’re moving into an era of bio-customized fitness. Soon, your training plan might be based not just on your goals — but on your genes and how they respond to different types of movement.

    Until then? Know this: every workout you do is shaping your genetic future. You’re not just building muscle — you’re building a better biological blueprint.

    Epigenetic Fitness

    ✨ Final Thoughts

    The power to influence your health doesn’t lie solely in your DNA — it lies in your daily decisions. Epigenetic fitness shows us that we are not stuck with the hand we’re dealt. We’re sculptors of our own biology. The brain’s ability to adapt and rewire—now being recognized as a powerful ally in physical training.

    So lace up those shoes, hit that mat, or lift that weight — and remember: you’re not just working out. You’re rewriting your genetic story.

    Want more content like this? Subscribe to the blog or drop a comment below about your favorite “epigenetic” exercise!



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  • Why is Strength Training Important In Everyday Life?

    Why is Strength Training Important In Everyday Life?


    Views expressed in this article may or may not express that of Kafui Fitness

    Why is Strength Training Important In Everyday Life?

    Strength training often brings to mind images of bulging muscles and competitions, but it can also have practical benefits in everyday life. Strong muscles can support joints, helping to prevent injuries, particularly as we age. It also improves balance and coordination, reducing the risk of falls. Practicing lifting with proper form helps to improve posture and can reduce strain on the back and neck. Beyond physical benefits, regular strength training can increase confidence and self-esteem, as well as improve mood and reduce stress levels. In essence, incorporating strength training into a regular exercise routine is not just about increasing muscle mass – it can improve overall physical health and well-being, making everyday tasks easier and enhancing quality of life.

    Let’s look at a couple of main reasons why you should incorporate strength training into your workout routine.

    Improved Overall Health

    First and foremost, strength training is important for your overall health. The benefits of strength training go beyond just looking better. When combined with a healthy diet, it can increase your life span. Strength training can help you live longer, healthier and happier.

    It can help you lose weight and build muscle, prevent injuries, get stronger and feel better, and be more flexible. Strength training can also improve your balance and coordination, which is especially helpful if you have a job that requires those skills.

    Weight Loss 

    If you’re trying to shed a few extra pounds, switching your cardio routines for strength-training workouts may be the way to go. Although cardio exercises are excellent for burning calories, they don’t do much to build muscle mass. On the other hand, resistance exercises help you not only burn calories but also build lean muscle tissue. The more muscle tissue you have, the more calories you’ll burn throughout the day – even when you’re at rest. 

     Consequently, if weight loss is one of your fitness goals, incorporating strength training into your workout routine is a smart move. 

    Weight Gain

    On the other hand, if you are looking to gain weight strength training can also help. In order to lose weight you must be in a caloric deficit and in order to gain weight you must be in a caloric surplus. Putting on learn muscle while being in a caloric surplus can help you reach your weight gain goals.

    Improved Mental Health

    Exercise is known to improve mental health, but strength training may offer even more benefits. Plenty of studies have backed up the statement that people who participate in strength training at least twice per week have significantly lower levels of anxiety and depression than those who didn’t lift weights at all. What’s more, you’ll also have better sleep quality and feel more confident about your body. If you’re looking for a workout that will boost your mood as well as your physical health, strength training is a great option.

    Boosted Energy Levels

    If you find yourself feeling tired all the time, strength training can give you a much-needed energy boost. When you work your muscles, your body releases enzymes that stimulate the production of energy molecules called ATP. This increase in ATP can help to combat fatigue and give you the energy you need to power through your day-to-day activities. 

    Improved Bone Density

    One of the most important benefits of strength training is improved bone density. As we age, our bones naturally start to deteriorate and become weaker. This can lead to an increased risk of fractures and breaks. However, regular strength training can help slow down the natural deterioration of your bones and improve your overall bone health. 

    In addition to improving your overall bone health, strength training can also help reduce the risk of developing osteoporosis. Osteoporosis is a condition that causes the thinning of bones and makes them more susceptible to breaks and fractures. According to the National Institutes of Health, women are especially at risk for developing osteoporosis. However, regular strength training can help reduce this risk by improving bone density.

    Improved Joint Health

    Another benefit of strength training is improved joint health. As we age, our joints also start to deteriorate and become weaker. This can lead to pain and mobility issues. Regular strength training can help improve joint health by increasing the surrounding muscle tissue. Stronger muscles provide support for joints and can help take some of the pressure off of them. This can help reduce pain and improve mobility. 

    Improved Heart Health

    In addition to improving your skeletal health, strength training can also do wonders for your cardiovascular system. A study published in the Journal of Applied Physiology found that just 20 minutes of moderate-intensity resistance training can lead to significant improvements in heart function. 

    So, if you’re looking for a way to reduce your risk of heart disease and keep your ticker in tip-top shape, start lifting some weights! 

    How to start strength training?

    If you’re interested in incorporating strength training into your fitness routine, the first step is to determine your goals. Are you hoping to improve endurance, increase muscle mass, or both? Once you know what you want to achieve, it’s important to consult with a trainer or fitness professional who can create a personalized plan for you and teach proper form for exercises. 

    It’s also important to track your progress by keeping a training journal and adjusting your program as needed. In addition to regularly scheduled strength training sessions, it’s important to maintain a balanced diet and incorporate cardio and stretching into your routine as well. 

    Remember that slow and steady progress is key – don’t be afraid to start with lighter weights and work your way up as you continue gaining strength. Overall, starting a strength training program may seem intimidating at first, but having clear goals and following professional advice will set you on the path towards success.

    Conclusion:

    Regular strength training is important for everyone, not just athletes or bodybuilders. 

    The health benefits of strength training are well-documented and far-reached. It has been shown to improve heart health, increase bone density (which can help prevent osteoporosis), improve joint function, and increase insulin sensitivity (which can help prevent type 2 diabetes). In addition, people who engage in regular strength training tend to have lower blood pressure and a reduced risk of developing metabolic syndrome. 

    Strength training can also help reduce stress by releasing endorphins, which are natural painkillers. 

    It reduces the risk of heart disease and high blood pressure as well as can help prevent injuries and falls, especially for older people who are more likely to experience falls because of their less stable joints. 

    Strength training can help you lose weight and build muscle, get stronger, which will make everyday life easier (like lifting heavy luggage, carrying groceries, etc.)

    The benefits of strength training include feeling better about yourself and improving flexibility through stretching and strengthening muscles around the hips and lower back areas that are often neglected in daily life but absolutely essential for good posture!

    Start with two days a week of strength training and see how your body changes!





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  • Bouncing Back Again – BionicOldGuy


    I’m on antibiotics for a bacterial infection since yesterday noon, and from previous experience this should make me feel better quickly. I’m referring to the symptoms I reported in my last post. It turned out that I was not feeling better by last Monday, but by then was pretty sure what it was so I messaged my doctor. He sent me for a test the same day and we got the results on Wednesday. This is brisk for the medical system nowadays, it can take weeks to get into see a specialist, but fortunately I did not need to see him in person, and he’s very quick responding to messages.

    /* TMI ALERT

    The next paragraph may be TMI about medical issues for some, so feel free to skip it.

    This turned out to be a recurrence of urinary tract infection I had back in 2021. I’ve had no problems with that area of my anatomy since then because of a procedure I underwent in 2022. After this round of infection is kicked out in a few days, I’ll follow up with my doctor (Urologist) to find out what went wrong. It’s possible one or more the clips installed in the Urolift procedure came undone, which can be fixed in a follow-up minimally invasive procedure. Alternatively I could undergo a slightly more involved procedure like Turp could be done which would be more permanent. We’ll see what my urologist thinks. Que Sera, Sera.

    /* END TMI ALERT

    It’s been a week of not feeling 100% now. During that time I was able to do easy 30 minute rides most days, with one short session each of strength training for the lower and upper bodies, which is fine for maintaining strength through a short period like this. I’ll soon be feeling well enough to start ramping up the time. But going through things like this always makes me rethink things. I’ve been making too much of my training hard. I’ve talked about polarized training in the past, but my favorite interpretation of it is Clarence Bass’s rule of thumb “I walk and I sprint, I don’t do anything in between”. For him this translates to brisk walks most days, short but intense strength training 1 day, and short but intense cardio another. In my case that should be I ride easy for a bit longer most days, supplemented with infrequent short intense training days (with strength training and intervals and sprints on the bike). That’s what I always start out with. But over time I stray from it, by being tempted to push the pace on easy days or lengthen what should be the short intense days. Time for a reset.

    I especially have to keep in mind that the main purpose of the longer easier rides is relaxation. This is illustrated in a fun way in this Youtube video I found on the channel “A Bike To Escape”:

    https://www.youtube.com/watch?v=4Qb8W5Ko9mw

    https://youtu.be/4Qb8W5Ko9mw?si=UVptd7dnIFxTkGD0

    The discussion about easy cycling for relaxation is fun, and the scenery in the Netherlands is beautiful, and the Dutch cycling infrastructure amazing. But “bloom where your planted”, I can find similar relaxation on bike paths or quieter roads near me.

    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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  • Things are about to get crazy

    Things are about to get crazy


    On December 19th, 2001, The Fellowship of the Ring hit theaters and nerd culture was forever changed.

    If you’re like me, you associate these movies with the holidays and are about to rewatch all three films (extended editions obviously).

    I was rewatching the Fellowship recently, and I had a funny thought.

    While they’re in the Mines of Moria, Gandalf is reading the final entry in the Book of Mazarbul, the diary of Balin and his fellow dwarves and their expeditions – and demise – inside the mines:

    We cannot get out:

    The end comes soon.

    we hear drums drums in the deep.

    They are coming…

    As I was watching this scene, I couldn’t help but laugh as I thought of current gym-goers worrying about the crowds coming in January:

    “They are coming…”

    Right now, millions and millions of people are ready for “new year, new me.”

    Many of those people – maybe yourself included – have decided January 1st will be the day to get back into the gym, or start your workout routine back up.

    I think this is GREAT!

    Studies show that having a “fresh start” or picking specific temporal landmarks like January 1st can be beneficial for making changes.

    There’s one problem though: “going to the gym regularly” isn’t one decision.

    It’s dozens of decisions that must be made:

    • Which gym are you going to join?
    • Will you get changed at home or in the locker room?
    • What’s the parking situation like?
    • What time of day works best for you?
    • What level of gym membership will you get?
    • Will you pick classes or train alone?
    • Which pieces of equipment will you use?
    • Do you know how to use that equipment?
    • Will you shower at the gym or at home?
    • How many times per week will you work out?
    • What if your equipment is being used?

    If you find gyms intimidating or anxiety inducing, doing ALL of this in January is like playing a video game on Legendary Difficulty:

    The equipment you want to use might be occupied.

    The parking situation might be a nightmare.

    The class you want to take might be full.

    You will look for any excuse to tell you why you can’t do something. If you’re intimidated by a gym or flustered because it’s overcrowded, then your brain will beg you to stay home and never join.

    I know right now, your brain is telling you “Wait until January 1st…” before you try again.

    That’s fine!

    However! If you’re willing to take a few steps NOW, Future You will have a much better chance at succeeding.

    So here’s the challenge…

    Join today, but don’t even work out!

    This is the PERFECT opportunity to join without the ​added pressure of ALL OF HUMANITY​:

    This allows you to get all the EXTRA decisions out of the way:

    which gym, where to park, what time of day you’re going to go, etc.

    I’m a fan of Terry Crews’s advice for building a habit of going to the gym:

    “Go to the gym, and just sit there, and read a magazine, and then go home. And do this every day. Go to the gym, don’t even work out. Just GO.

    Because the habit of going to the gym is more important than the workout. Because it doesn’t matter what you do.

    You can have fun — but as long as you’re having fun, you continue to do it.”

    Try and think of these next two weeks as a beta test without expectation!

    There’s no workout routine to follow.

    You’re making sure you know where the equipment is and how it works

    You’re doing a dry run of what it would be like to work out in the morning or at night.

    You don’t have to beat yourself up for not being perfectly consistent.

    Instead, you’re just focused on building the toughest part of the routine now (getting in the car or walking to the gym and opening the door).

    Which means you can hit January 1st with momentum. And never underestimate how powerful momentum can be.

    I’m NOT above bribing you!

    A lot of people will join our ​Coaching Program​ in January, which is exciting!

    But just like joining a gym early has benefits, joining our coaching before the rush means less waiting, more time to get set up with your coach, and more momentum heading into the new year!

    We see this every year… which brings me to my two nudges for you.

    NUDGE #1: If you are on the fence about coaching, ​schedule a time​ to talk to a Team NF member this week.

    While you’re speaking with us, just mention “Fellowship” for $50 off your first month or $100 off our longer prepay plans.

    Learn More about Nerd Fitness Coaching

    Hopefully this nudge can help make your decision slightly easier, plus it’ll be easier for us to match you with the right coach before things get a bit more crowded in January.

    Oh, and if NF Coaching isn’t in the cards for you right now, no worries!

    NUDGE #2: To kick off the first week of January, we are running a ​free 5-day kickstart challenge​ here at Nerd Fitness, hosted by Head Coach Matt Myers. Simply click on the button below and sign up!

    Join the Free 5 Day Kickstart Challenge

    Matt will be tackling the number one reason why most people fail to follow through with their fitness and nutrition programs – and what you can do to make 2025 the year that things actually stick.

    Okay, back to watching Lord of the Rings!

    -Steve



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  • Why Magnesium Matters  – Total Gym Pulse

    Why Magnesium Matters  – Total Gym Pulse


    Why Magnesium Matters 

    Supplementing magnesium has become increasingly important due to modern agricultural practices that have significantly depleted the soil of its natural mineral content. As a result, even the healthiest diets often fall short in providing the necessary levels of magnesium.

    Why Soil Depletion Matters:

    • Over farming: Continuous cropping and industrial farming methods strip the soil of essential nutrients, including magnesium, without adequate replenishment.
    • Chemical Fertilizers: Most fertilizers focus on macronutrients (nitrogen, phosphorus, potassium) but ignore magnesium and other trace minerals.
    • Decline in Magnesium-Rich Foods: Crops grown in nutrient-deficient soil naturally have lower magnesium levels, leading to reduced magnesium intake for people consuming those foods.

    Here is a list of the many benefits of magnesium:

    1. Supports Muscle Function

    Magnesium helps regulate muscle contractions and relaxations by controlling the movement of calcium into and out of cells. Adequate magnesium prevents muscle cramps, spasms, and soreness, especially after physical activity or prolonged tension. It’s also essential for keeping your heart, which is a muscle, functioning properly.

    1. Boosts Energy Production

    Magnesium is crucial for producing energy in your body at a cellular level. It activates adenosine triphosphate (ATP), the molecule that serves as an energy currency. Without magnesium, your cells can’t efficiently convert food into the fuel needed for physical activity, brain function, and overall vitality.

    1. Strengthens Bones

    While calcium gets the spotlight for bone health, magnesium plays an equally important role. It helps regulate calcium levels and contributes to bone formation. Magnesium also activates vitamin D, which aids in calcium absorption. Adequate magnesium is associated with improved bone density and a reduced risk of osteoporosis.

    1. Promotes Heart Health

    Magnesium maintains a steady heartbeat by supporting proper electrical signals in your heart cells. It prevents irregular heart rhythms (arrhythmia) and regulates blood vessel tone, aiding healthy blood pressure. By relaxing blood vessels, magnesium reduces strain on the heart and lowers the risk of cardiovascular disease.

    1. Eases Stress and Anxiety

    Magnesium helps calm the nervous system by regulating neurotransmitters like gamma-aminobutyric acid (GABA), which promotes relaxation. It also lowers cortisol levels (the stress hormone) and reduces overactivity of the nervous system, helping to ease anxiety and restore emotional balance.

    1. Improves Sleep Quality

    Magnesium promotes relaxation and triggers the release of melatonin, the hormone responsible for regulating sleep cycles. Its calming effects on the nervous system make it easier to fall asleep and stay asleep longer. Many find that magnesium supplementation improves the depth and quality of their rest.

    1. Enhances Digestion

    Magnesium supports healthy digestion by relaxing the muscles in the digestive tract, making bowel movements smoother. It acts as a natural laxative, drawing water into the intestines and stimulating peristalsis (the muscle contractions that move food through your system). This can help reduce bloating, indigestion, and constipation.

    1. Balances Blood Sugar

    Magnesium plays a vital role in glucose metabolism and insulin regulation. It helps your body efficiently transport sugar from the bloodstream into your cells. Low magnesium levels are linked to insulin resistance, a precursor to type 2 diabetes. Maintaining adequate magnesium improves blood sugar control and reduces the risk of metabolic disorders.

    1. Reduces Inflammation

    Magnesium helps regulate the body’s inflammatory response by influencing markers like C-reactive protein (CRP). Chronic low magnesium levels have been associated with higher inflammation, which can contribute to conditions such as arthritis, heart disease, and autoimmune disorders. Adequate magnesium reduces oxidative stress and inflammation, promoting long-term health.

    Foods that are high in magnesium include avocados, bananas, dried figs, Swiss chard, kale, spinach, salmon, mackerel, halibut, and seeds such as chia, pumpkin and flax.

    Magnesium truly is a multi-tasking nutrient, essential for the body’s optimal functioning across numerous systems. By ensuring adequate intake, you can unlock significant benefits for your overall health and well-being.

     



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  • What I Read: April 2023

    What I Read: April 2023


    April was all about reading books by authors I already knew and loved. I think each of these books would be a great choice to pack for a long weekend or a day at the beach this summer.

    The Storied Life of A.J. Fikry by Gabrielle Zevin

    After loving Gabrielle’s most recent book Tomorrow and Tomorrow and Tomorrow I was curious to read some of her previous books.

    Quick Plot: A.J Fikry’s life isn’t what he thought it would be in his late 30s. He’s the owner of a struggling bookstore on a cozy island and mourning the death of his beloved wife. When an unexpected delivery arrives at the bookstore, A.J.’s life is completely changed.

    My Thoughts: I wanted to love this book more than I did. It had all the right elements: A cozy island location, a bookstore, and the makings of a heartwarming story. But something about it just didn’t hit for me and it dragged on for a pretty short book. This also might’ve been my own life busyness while I was reading this book, though.

    What I loved is Zevin’s glorious ability to develop incredible characters. and how this book talked about books and people who loved books.

    If Tomorrow and Tomorrow and Tomorrow is a love letter to video games, this book is a love letter to books and bookstores. And for that, I love this book.

    My Rating: 3.5/5 Stars ★

    📚

    Romantic Comedy by Curtis Sittenfeld

    CW: Early pandemic days.

    I remember loving Curtis Sittenfeld’s book Prep back in high school and was curious to read her take on the rom-com genre.

    Quick Plot: Sally is a writer for a late-night sketch comedy show (think SNL). It seems all the average-looking, dorky, men she works with are constantly dating women far more attractive and successful than them… but the reverse of an average woman with a hot guy never seems to happen. She then meets Noah, the mega-famous pop star who is the guest host on the show this week. What follows is an unexpected romance between two unlikely lovers.

    My Thoughts: As I said, I was curious how Curtis Sittenfeld would do a rom-com. The answer? It’s smart, full of great characters, and takes some risks when it comes to form. I don’t want to give away too much as I think it’s some of the fun of the book but the book is in 3 sections and the middle bit really took me by surprise.

    While the genre of rom-com is ultimately predictable, I liked that this book felt surprisingly unpredictable in how the story was told. Would be a great book to read on the beach this summer.

    My Rating: 4/5 Stars ★

    📚

    Happy Place by Emily Henry

    Oh, this book. I’m not gonna lie, Emily Henry’s books can be a bit hit miss for me so I wasn’t sure where I’d land with this one. If you’re looking for a light and fun rom-com, this ain’t it. But if you’re in the mood for a romance with big emotions that will gut you, this is for you.

    Quick Plot: Harriet and Wyn broke up 5 months ago. But no one in their life knows. Now they have to pretend to still be together while stuck on a vacation with their close group of friends.

    My thoughts: Even though I read a lot of romance I can sometimes find the genre too saccharine and fake. As a romance centered around a breakup, this felt so much more grounded and rooted in reality. The book is raw and tender in how it talks about the complexities of break-ups. I found myself sobbing at various points from quotes that just felt so damn relatable.

    It was a refreshing take on romance and the fake dating trope. I also really appreciated the subplot about how friendships change and evolve in your 30s.

    Where it fell *slightly* flat for me is some of the lines just made my skin crawl with how cringe-y they felt. The resolution also seemed really simple for how big I thought the problem would be.

    All in all, though I loved the journey I had with this book. It takes the cake as my favorite Emily Henry book.

    My Rating: 4.5/5 Stars ★

    📚

    The Daydreams by Laura Hankin

    When I first heard the plot of this book I *knew* I was going to love it…

    Quick Plot: In the early 2000s, Kat, Liana, Summer, and Noah were the stars of a super popular teen TV show. Think Hannah Montannah at it’s peak. The show ended in a major scandal, but now 13 years later the four stars have been asked to come back together for a reunion show.

    And of course, all of their secrets from the past start to come out…

    My thoughts: It is now my mission in life to make everyone fall in love with this book. It’s *such* a delight. It’s got 2000’s nostalgia, juicy drama, and some very unexpected turns. There was one part that SHOCKED me with how brilliant the twist was.

    Throughout the book, I felt like I was reading the behind-the-scenes gossip of a TV show that actually existed. It just felt so real and fully fleshed out. Definitely Laura Hankin’s best book yet, and I say that having fully enjoyed her other novels.

    My Rating: 4.5/5 ★



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  • Unlocking Peak Performance with Circadian-Based Training » Go Fitness PRO

    Unlocking Peak Performance with Circadian-Based Training » Go Fitness PRO


    In the ever-evolving world of fitness, personalization has become the gold standard. From DNA-based diets to AI workout apps, we’re all chasing that sweet spot where effort meets efficiency. But what if the secret to better workouts isn’t just what or how you train—but when you train? Welcome to Chrono-Fitness, the cutting-edge approach to exercise that aligns your workouts with your body’s natural rhythm—your circadian rhythm.

    Chrono-Fitness
    Photo by Höhenverstellbar Tischgestell Maidesite on Pexels.com

    ⏰ What is Chrono-Fitness?

    Chrono-Fitness is a form of circadian-based training that adapts your workout schedule to your body’s internal clock. This rhythm governs everything from your energy levels and hormone production to metabolism and sleep cycles. By syncing exercise with these natural patterns, Chrono-Fitness aims to help you:

    • Boost performance
    • Enhance recovery
    • Improve fat burning
    • Support hormonal balance
    • Reduce injury risk

    Think of it as biohacking your workout calendar—no fancy tech required.

    🧠 Why Does Timing Matter?

    Our bodies are not static. They operate on a 24-hour internal cycle known as the circadian rhythm, influenced by light exposure, sleep, meal timing, and activity. Here’s how this rhythm impacts your fitness:

    • Morning (6 AM – 9 AM): Cortisol levels are high, giving you alertness and motivation. This is a great time for low- to moderate-intensity cardio, yoga, or stretching.
    • Late Morning to Early Afternoon (10 AM – 2 PM): Core body temperature begins to rise, improving muscle function and coordination—ideal for skill-based training or strength work.
    • Afternoon (3 PM – 6 PM): Peak strength, flexibility, and reaction time. This is often the best window for high-intensity workouts or heavy lifting.
    • Evening (7 PM – 9 PM): Melatonin begins to rise. Light stretching, walking, or restorative yoga can help ease into sleep.
    Chrono-Fitness
    Photo by Höhenverstellbar Tischgestell Maidesite on Pexels.com

    Research shows that people tend to perform better in the late afternoon due to increased body temperature and blood flow, but everyone has a slightly different rhythm. The key is tuning into your own.

    🧬 Chronotype: The Personal Side of Chrono-Fitness

    Everyone’s circadian rhythm isn’t exactly the same. Some of us are early birds, others night owls—and most fall somewhere in between. This is known as your chronotype, and understanding it is crucial for customizing your training schedule.

    • Larks (Morning people): Best suited to training early in the day.
    • Owls (Night people): Perform better in the late afternoon or evening.
    • Third birds (In-betweeners): Have more flexibility, peaking in mid-morning or mid-afternoon.

    Apps like Rise, Timeshifter, or even sleep trackers from Whoop or Oura can help you identify your chronotype and monitor your body’s rhythms over time.

    🏋️‍♀️ Sample Chrono-Fitness Plan

    Here’s a sample week broken down by time-based training focus:

    Day Morning Afternoon Evening
    Monday Light cardio + mobility Strength training Breathwork + foam rolling
    Tuesday Yoga HIIT Short walk + stretching
    Wednesday Rest or light cardio Core work + balance drills Meditation
    Thursday Brisk walk or jog Powerlifting or CrossFit Cold shower + journaling
    Friday Pilates or bodyweight flow Circuit training Early dinner + sleep prep
    Saturday Rest Group sport or hike Movie night
    Sunday Mobility work Sauna or active recovery Digital detox

    Adjust this based on your chronotype and personal goals.

    💡 Tips to Start Your Chrono-Fitness Journey

    1. Track your energy: Keep a journal or use a tracker to log how you feel at different times of the day.
    2. Experiment: Try the same workout at different times and compare your performance and mood.
    3. Listen to your body: If a 5 AM workout leaves you drained, it’s probably not your rhythm.
    4. Avoid extremes: Overtraining late at night can disrupt sleep, while fasting workouts in the morning may be counterproductive for some.
    5. Stay consistent: Your body loves routine. Sync your workouts, meals, and sleep for best results.
    woman wearing black bra and pants on top of the mountain near lake
    Photo by Tembela Bohle on Pexels.com

    🔮 The Future of Fitness is Rhythmic

    Chrono-Fitness is not a gimmick—it’s a science-backed method that’s slowly making its way from elite athlete programs to everyday routines. As wearable tech continues to evolve and more research emerges, tailoring your workouts to your circadian rhythm might just be the edge you’ve been missing.

    If you’re chasing performance, longevity, or just more enjoyable workouts, it’s time to start asking not just how or why—but when.



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  • How To Start Powerlifting – Kafui Fitness

    How To Start Powerlifting – Kafui Fitness


    Views expressed in this article may or may not express that of Kafui Fitness

    Powerlifting is a sport that’s been around for a long time. It is growing in popularity due to its simplicity and the fact that it in Raw it releatively doesn’t require much equipment. Powerlifting is a strength-based sport that involves three lifts: squat, bench press, and deadlift. The goal of powerlifting is to lift the most amount of weight possible while maintaining proper form in each lift.

    Powerlifting can be done either competitively or recreationally (or both). If you’re interested in how to start, read on! 

    Why should you start powerlifting?

    There are many benefits of powerlifting for beginners. It’s a great way to build muscle and get stronger quickly because using heavy weights causes your body to work harder than it would with lighter weights. Plus, it can help improve your posture and prevent injuries in everyday life, since it’s a type of strength training that focuses on all the major muscle groups. Additionally, this sport is a great way to improve your self-confidence and manage stress levels. 

    Learn the basics

    The powerlifting movements are the three exercises that comprise this sport: the squat, bench press and deadlift.

    The squat is an exercise that works your lower body by bending your knees and going through a deep bend with good technique. The bench press works your upper body by pressing weight off of your chest after lying down on a flat surface (the bench). The deadlift is an exercise that targets both your lower and upper body by lifting weights off the floor while keeping good posture and technique throughout the movement.

    The squat, bench press and deadlift are often used as a way to measure your strength as a powerlifter. These exercises are commonly used in competitions where athletes compete against each other for bragging rights on who can do the most reps with the heaviest weight possible.

    If you’re just starting out and want to learn the technique of these exercises, it’s best to find a qualified coach or trainer who can help you perfect them. If you don’t know where to start, check out your local gym or find classes that teach weightlifting.

    Join a gym

    While you could technically do bodyweight exercises at home, it’s not the same as having access to equipment. You need to be able to use free weights and machines at a gym if you are serious about powerlifting. It’s also important that the gym has a coach who can help you make sure your form is correct and help guide your training program.

    If you don’t have access to a gym, there are plenty of bodyweight exercises you can do that will help build strength for powerlifting. For example, pushups and pullups are both great for building up your chest and back muscles so that you can lift more weight when it’s time to deadlift.

    Keep a training log and track your progress

    A training  log is a document that contains information about your workouts. A training log can be helpful for many reasons, including:

    • You can use it to track your progress and see how much you’ve improved over time

    • You can use it to find out which exercises and reps are most effective for building strength in particular muscle groups
    • It helps motivate you by showing how much progress you’ve made since starting powerlifting.

    Keep in mind that there’s no ‘’right’’ way to keep a training log – you just need what works best for your own circumstances. For example, some people like using spreadsheets or mobile apps while others prefer writing things down by hand with pen and paper. 

    Eat, eat, eat 

    As a powerlifter, you’re going to need to eat. A lot. The more muscular you become, the more energy you’ll need to fuel your workouts and recover from them. Think of food as fuel for your body—you should eat enough calories every day so that your body has what it needs to grow muscle at an optimal rate.

    For example: if someone tells you that they want to lose weight but don’t have time for exercise or meal prep because they’re too busy working and taking care of their family, then that person probably isn’t going to be able to lose weight effectively.

    So how many calories should you consume per day? That depends on many factors (your age, gender) but for most people who are looking into starting powerlifting training as a beginner level athlete it’s recommended to eat between 2-3 grams of protein per kilogram of bodyweight each day (or 1-1/2 grams per pound). If you’re brand new then stick with the lower end while gradually increasing over time until reaching 6g/kg/bw which is recommended by the International Powerlifting Federation (IPF).

    Take recovery and mobility seriously

    Recovery and mobility are two things that you should take seriously as a powerlifter. A lot of people don’t talk about it, but it’s one of the most important things for lifters to focus on.

    Let’s start with recovery. Recovery is necessary for growth, especially to those who lift heavy weights or do high volume training programs like 5x5s or 10x3s. Without proper sleep and nutrition, your body won’t have enough energy to recover from hard sessions in the gym and grow stronger.

    As far as mobility goes, good flexibility and muscle balance will help prevent injuries while lifting heavy weights. It’ll also help you perform better overall by allowing you to move more efficiently through ranges of motion (ROM) when performing exercises like squats or deadlifts. So if you’re looking to get bigger and stronger, make sure you’re getting enough sleep and are eating a healthy diet. 

    If you want to get serious about powerlifting, hire a coach. A coach will help you avoid injuries and progress faster. You’ll learn from someone who knows what they’re doing and has experience working with people of all ages and levels of fitness.

    A good coach can also help with nutrition, recovery, mobility, and other aspects of training that aren’t as easy for beginners to figure out on their own. Finally, having someone to keep you motivated when it gets hard and discouraging will make your training much more effective!

    Conclusion

    If you’re looking to get started in powerlifting, these tips should put you on the right track. Remember to focus on the basics, keep track of your progress, and find a coach who can help you along the way. Nutrition and recovery are also key components of any successful powerlifting journey – make sure you’re taking care of your body both inside and outside of the gym. With some dedication and hard work, you’ll be hitting PBs in no time!





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  • Inspiring Series of Videos: Dan’s Journey – BionicOldGuy


    I recently viewed an inspiring video series on Global Cycling Network about the journey of self-transformation of one of their presenters, Dan. He is a retired professional cyclist and at 43 he has been enjoying retirement a bit too much and has felt the first intimation of father time breathing down his neck, so wants to turn it around. This results in a series of 8 videos of before, during, and after. Dan is an entertaining guy and presents technical info in a fun way.

    The transformation process include relatively little cycling (because at the beginning Dan was burned out about it). Instead the exercise part emphasizes a solid but not excessive regime of strength training and walking. Giving up alcohol for the duration, for a guy who enjoys his pint, also helps. And the results are great, especially health wise.

    Click here to see a playlist of individual episodes or click the video below for a “super compilation” of all episodes.

    https://www.youtube.com/watch?v=pQ9ls0LExUw

    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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  • Don’t look back in anger

    Don’t look back in anger


    2024 is drawing to a close, so I wanted to hit you with one final newsletter before the chaos of 2025 kicks off.

    It’s that time of year where our brains will almost automatically look back on the past year.

    What went right, what went wrong.

    What we accomplished, what we failed to follow through on.

    If you’re anything like me, it’s easy to overindex on the “what went wrong” part, and feel all sorts of negative emotions around those things.

    We might look back with guilt at something we did or didn’t do. As I mentioned in an earlier newsletter, I’m somebody who has ​the most amount of “Catholic guilt”​ even though I’m not religious.

    I stumbled across a story a few months back that I’m still thinking about. Allegedly, there’s no word in the Tibetan language that directly translates to “guilt.” The closest possible translation is something closer to “intelligent regret.”

    I don’t speak Tibetan and I haven’t been able to track down a Tibetan speaker to confirm this, but I think it’s a beautiful sentiment that can help us as we move into 2025.

    Guilt can be corrosive and unproductive. But as Dan Pink points out in his book ​The Power of Regret​, looking backward with the right kind of regret about things that happened or didn’t happen can actually be powerful and transformative for our future selves.

    So, rather than trying to live a life of “no ragrets” (the opposite of intelligence)…

    We can apply regret intelligently to how 2024 went.

    So, in honor of the band Oasis reuniting for the coming year, ​don’t look back in anger​ (still an all-time jam, by the way).

    Instead…let’s look back with curiosity.

    Look back with curiosity, not judgment.

    Take some time today, and look back on your year with ​curiosity, not judgment​.

    Did you accomplish the things they wanted to accomplish? Great! I bet you learned something.

    Did your life go off the rails and you spent most of the year just trying to stay afloat! Great! I bet you learned something! Did you start and stop and bail on a goal repeatedly? Great! I bet you learned something!

    Write these things down. Notice the emotions you feel as you look back. Write down what you learned, and how that can inform future decisions or choices you make.

    Maybe you learned that you hate running, or that going Keto was an absolute failure, or that becoming a first-time parent really messed with your life entirely, or that we can’t stick to a morning routine.

    These are all things that happened. Now, we must decide what sort of emotion to apply to those things.

    Remember, ​the past isn’t set in stone​, and some of these setbacks or failures might be the very lesson you needed to learn for Future You. They might be the catalyst for your next step forward.

    Remember, it’s NOT “I screwed up/failed, therefore I’m a lost cause…”

    It’s, “I screwed up/failed, and learned this lesson I can apply towards 2025.”

    How will 2025 be different?

    Next week, we’ll be kicking off our ​free 5-day challenge​ with coach Matt from Team NF.

    If 2024 didn’t turn out the way you wanted or hoped, I’m sorry.

    Life is weird and change is hard.

    Let’s make 2025 different! After all, if you do what you’ve always done, you’ll get what you’ve always got.

    If you want things to be different, let’s make that happen.

    The Nerd Fitness Rebellion will be with you all the way.

    Have a great holiday, and I’ll talk to you next week.

    -Steve

    PS: Here’s that ​sign-up one more time for our free 5-day challenge​. Cheers!



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