Within the ever-evolving sphere of fitness coaching, there exists a guiding light, known as evidence-based coaching. This approach avoids the pitfalls of trends and conjecture by adhering strictly to scientific research and data. However, this journey is not without its shadows. In this exploration, we’ll delve into the merits and pitfalls of this intriguing coaching methodology.
Understanding Evidence-Based Coaching
Before we embark on this journey, let’s first grasp the essence of evidence-based coaching. It’s a quest for concrete answers in the fitness realm, driven by scientific exploration. In a world where truth can often seem elusive, evidence-based coaching stands as a beacon of certainty. It’s a commitment to finding solutions supported by credible research and data.
The Problems with Evidence-Based Coaching
While evidence-based coaching holds undeniable promise, it also presents its own set of complex challenges. Here are some factors that cast a shadow over this approach:
1. Research Complexity: Navigating the intricate world of scientific research can be perplexing. The complexity and varying quality of studies can challenge coaches, making it time-consuming to decipher their relevance to individual clients.
2. Research Limitations: Not all coaching aspects neatly fit within the confines of scientific studies. Some clients possess unique circumstances not well-documented in existing research.
3. New & Evolving Evidence: The fitness landscape evolves rapidly, with trends constantly shifting. What’s evidence-based today may become outdated tomorrow. Coaches must balance established principles with a willingness to embrace new findings.
The Advantages of Evidence-Based Coaching
Now that we’ve explored the shadows, let’s shine a light on the bright side of evidence-based coaching. Here are some of its notable strengths:
1. Knowledge-Informed Decisions: Coaches armed with evidence-based insights make decisions rooted in scientific wisdom. This empowers them to steer clear of fleeting trends and base their strategies on a solid foundation of knowledge.
2. Tailored Approaches: Every individual is unique, and evidence-based coaching acknowledges this diversity. It enables coaches to craft customized programs aligned with specific goals, needs, and limitations. This personal touch enhances the likelihood of success and client contentment.
3. Long-Term Results: Evidence-based practices prioritize sustained progress over quick fixes. Clients are more likely to adhere to programs grounded in research, yielding consistent outcomes and minimizing the risk of setbacks.
4. Ethics & Safety: Coaches bear an ethical duty to prioritize client well-being. Evidence-based coaching ensures that prescribed methods are backed by research, emphasizing safety and effectiveness.
Finding the Middle Path: Moving Forward
Balancing challenges and rewards, a middle path emerges as the way forward. Evidence-based coaching is indeed a potent tool, but it shouldn’t overshadow the human element. Every client is a unique narrative, not just a data point. They bring their experiences, preferences, capabilities, and challenges to the coaching relationship.
Coaches should simplify their approach, using evidence as a reliable guide rather than an inflexible doctrine. It’s about leveraging scientific insights to make informed decisions while maintaining the flexibility, intuition, and empathy needed to address individual needs.
In conclusion, evidence-based coaching is a powerful concept, a means to an end rather than an end in itself. It’s about considering the evidence, adhering to foundational principles, understanding each client’s definition of success, and propelling them forward on their fitness journeys. It’s about finding that delicate balance between science and humanity to navigate the realm of evidence-based fitness coaching effectively.
In the ever-evolving world of fitness coaching, embracing the power of Artificial Intelligence (AI) can be a game-changer. It presents a world of possibilities, but the challenge lies in finding AI tools that align with your core principles and the trusted science of your coaching practice.
We understand this, and that’s why we’re excited to introduce a unique solution—a combination of AI prompts and an educational course designed to not only streamline your coaching but also enhance the overall experience for both coaches and clients.
Why We Created These Free AI Resources
Our journey into AI for fitness coaching began with a simple question: how can we harness the power of AI while staying true to our core principles and practices at OPEX? The answer was clear – create resources that bridge the gap between AI and coaching.
Practical Tools That Elevate Coaching
The AI prompts and the accompanying “AI for Fitness Coaches” course containing in our Make AI Your Coaching Assistant resource were born from this quest for practical and efficient tools. But what makes these tools truly special is their real-world applicability. These aren’t just theoretical concepts; they are the same tools used by fitness coaches to streamline workflows, analyze data, and provide valuable insights for program design.
Here are a few sample prompts you’ll find inside the resource:
Why We Know They Work
The impact of AI, when applied correctly, is nothing short of incredible. These resources have not only transformed our coaching methods but have also influenced how we teach coaches to approach program design. AI can significantly enhance your coaching practice by helping you make more informed decisions, personalize programs, and analyze data effectively.
We believe in the power of these resources so much that we want to share them with you for free. With the guidance of the AI prompts and the insights gained from the free course, you’ll be better equipped to leverage AI in your coaching practice. Here’s how AI can bring value to your coaching:
1: Personalization
AI can help you create tailored fitness programs for individual clients, taking into account their unique needs, capabilities, and goals.
2: Data Analysis
With AI, you can analyze vast amounts of data quickly and efficiently, helping you make informed decisions and track your clients’ progress more effectively.
3: Efficiency
AI can streamline your workflows, saving you time and allowing you to focus on what truly matters—coaching your clients.
4: Insights
By utilizing AI prompts and tools, you’ll gain valuable insights that can enhance your coaching and program design.
Ready to explore the possibilities of AI in fitness coaching and revolutionize your coaching career? Click here to access the prompts and the free course.
Let’s embark on this AI journey together and reshape the way we approach coaching, making it more effective, personalized, and efficient. We look forward to witnessing the remarkable impact this knowledge will have on your coaching career.
Ayurvedic biohacking: In a world driven by rapid technological advances and a relentless pursuit of efficiency, “biohacking” has emerged as a popular trend for optimizing physical and mental performance. Typically associated with tech-driven gadgets, supplements, and extreme lifestyle experiments, biohacking may seem far removed from the gentle, holistic practices of Ayurveda—India’s ancient system of natural healing. But today, a new movement is taking shape: Ayurvedic Biohacking—where traditional wisdom and modern wellness converge.
At its core, biohacking refers to making small, incremental lifestyle changes to improve health, productivity, and well-being. Ayurvedic biohacking adapts this concept through the lens of Ayurveda’s time-tested principles. Instead of relying on synthetic interventions or invasive techniques, it draws on personalized routines, herbal remedies, natural therapies, and conscious living to enhance the body’s innate intelligence.
It’s not about hacking the body like a machine—but tuning into the body’s natural rhythms, cycles, and energies to unlock optimal health and longevity.
The Doshas: Your Personalized Wellness Code
Ayurveda is rooted in the belief that each individual has a unique mind-body constitution, or Prakriti, defined by three doshas: Vata, Pitta, and Kapha. Understanding your dominant dosha helps you tailor your diet, sleep habits, exercise, and even work patterns for maximum balance and productivity.
Vata types benefit from grounding routines, warm foods, and structured schedules.
Pitta types thrive with cooling, calming practices that reduce excess heat and drive.
Kapha types need stimulation, lightness, and activity to avoid stagnation.
Modern biohacking often relies on data-driven personalization (think wearables or DNA tests). Ayurvedic biohacking provides an ancient, intuitive version of this personalization—one based on your constitution, daily rhythms, and the seasons.
Daily Rhythms: Dinacharya as the Original Wellness Hack
One of Ayurveda’s most powerful biohacking tools is Dinacharya, or the daily routine. Long before productivity gurus were advocating morning routines, Ayurveda had already outlined specific self-care rituals to align the body and mind with nature’s cycles.
Wake before sunrise to sync with the body’s natural circadian rhythm.
Tongue scraping and oil pulling support oral detoxification.
Abhyanga (self-massage) with warm oil stimulates circulation and lymphatic flow.
Meditation and breathwork (Pranayama) enhance mental clarity and reduce stress.
These habits, when practiced consistently, serve as powerful, low-tech biohacks for resilience, immunity, and inner peace.
Herbal Intelligence: Plant-Based Enhancements
Modern biohackers often reach for nootropics or smart drugs to enhance brain function. Ayurveda offers a more sustainable and safer approach through adaptogens and herbal allies.
Ashwagandha boosts energy and reduces cortisol.
Brahmi improves memory, concentration, and mental calm.
Shatavari supports hormonal balance and endurance.
Turmeric fights inflammation and boosts immunity.
These herbs are now being validated by modern science, creating a bridge between ancestral healing and evidence-based wellness.
Sleep Optimization the Ayurvedic Way
Good sleep is a cornerstone of both biohacking and Ayurvedic health. While wearables and blue light blockers dominate the modern scene, Ayurveda teaches simple yet profound ways to improve sleep quality:
Avoid stimulants after sunset, including caffeine and screen time.
Massage your feet with warm oil before bed to ground Vata energy.
Drink golden milk (turmeric with warm milk) as a natural, calming nightcap.
Go to bed before 10 PM, when Kapha time supports deep rest.
These methods not only improve sleep but also harmonize the nervous system and promote detoxification.
Merging Traditions with Technology
The beauty of Ayurvedic biohacking lies in its adaptability. Today, many practitioners are integrating Ayurvedic practices with wearable tech, biometric tracking, and lab testing to quantify results. For example, you might:
Use a smartwatch to track heart rate variability during meditation.
Log your energy levels and digestion in a journal based on doshic fluctuations.
Pair intermittent fasting with Ayurvedic meal timing for metabolic health.
This synergy helps individuals stay grounded in tradition while benefiting from modern precision.
Final Thoughts
Ayurvedic biohacking isn’t about quick fixes or extremes. It’s a sustainable, deeply personalized approach to living in harmony with nature, biology, and consciousness. It empowers you to become the expert of your own body—not by overriding it, but by deeply listening to it.
In a world obsessed with external upgrades, Ayurvedic biohacking reminds us that the most powerful technologies are already within us—waiting to be unlocked through balance, awareness, and intention.
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Published by Subhranil
Subhranil is a Chef during the day and a Graphic Designer by night. He is also a Marketing Specialist, Investor and occasional Freelancer. All of this, a very busy schedule, and he has still been in shape at all times. You can find him on all mornings at the gym in his hometown Burnpur. View all posts by Subhranil
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 theCoaching Certificate Programwith 1:1 Mentorship can help you find your version of success as a professional coach.
Elevate Your Coaching Business
CoachRxempowers fitness coaches to excel in program design, nurture client relationships, and scale their businesses with unparalleled efficiency and insight. Discover whyCoachRxis 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.
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.
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.
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.
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:
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.
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). OurStrong & 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
TheStrong & 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.
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.
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 theCoaching Certificate Programwith 1:1 Mentorship can help you find your version of success as a professional coach.
Elevate Your Coaching Business
CoachRxempowers fitness coaches to excel in program design, nurture client relationships, and scale their businesses with unparalleled efficiency and insight. Discover whyCoachRxis 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.
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.
Feeling overwhelmed by all the new supplement products? It seems like every few months there’s a new “miracle” product that’s going to change your fitness routine. For many women trying to meet their health and wellness goals, navigating this constant barrage can be exhausting.
At a time when our bodies are celebrated for what they can do rather than how they look, the supplement industry sends mixed messages and we’re left wondering which products actually support our journey.
In this post we’re cutting through the noise with a simple, tiered approach to supplements—designed for women with different fitness levels, budgets and goals. Whether you’re a busy professional squeezing in a workout, a recreational athlete or a high-intensity competitor, there’s a supplement strategy that can work for you.
Remember, while these are based on research and expert insight, always consult with a healthcare professional before making any changes to your supplement routine.
Supplement Overload
The supplement world is full of trends and flashy products. Daily, headlines and social media is pushing the latest “must have” formulas, to try everything that promises more energy, better recovery or miraculous transformations. But amidst this overload, the core supplements with proven benefits are getting lost.
Supplementing is about making sure your body has what it needs to perform, recover and thrive. Many women struggle to distinguish marketing hype from real products. Trends may make something popular, but a solid nutritional foundation requires consistency and evidence based choices, highlighting vitamins for women’s health.
Think about the evolution of supplements – from basic protein powders and vitamins to advanced pre-workout formulas and adaptogens. While these advancements are cool, the need for quality protein, essential vitamins, minerals and hydration is constant.
If you’re overwhelmed by the supplement choices, remember this: focus on a few trusted foundational products instead of trying every new thing. Tailor your choices to your body’s needs and get professional advice to build a regimen that actually supports your health.
Safety Reminder: Personalized advice from professionals is key – what works for one person may not work for another.
Identifying Your Fitness & Nutrition Goals
Before diving into a supplement regimen, it’s essential to reflect on your fitness and nutrition goals. Do you need basic support to maintain daily wellness, or are you looking for advanced solutions to push your performance to the next level?
The answer lies in assessing your personal fitness profile and understanding what your body really needs.
Self-Assessment: What Do You Really Need?
Start by asking yourself a few critical questions:
How active am I on a daily basis?
What are my primary fitness goals—general health, endurance, strength, or performance enhancement?
Do I have any dietary gaps that supplements could help fill?
Do I have any deficiencies in essential nutrients like B vitamins or issues with calcium absorption that supplements could help address?
Answering these questions will help you classify yourself into one of three fitness profiles: Always Active, Casual Competitor, or Peak Performer.
Your Fitness Profiles
Always Active ($): This group is for those who value daily wellness and regular exercise. Your plan is all about maintaining a solid foundation on nutrition without breaking the bank. For you, a simple supplement plan is about filling in the nutritional gaps and supporting muscle recovery after regular moderate exercise.
Casual Competitor ($$): If you’re exercising regularly or racing locally, you might fall into this group. This profile requires a moderate investment in supplements that support overall health and your training during your regular sessions.
Peak Performer ($$$): For the high intensity enthusiasts and endurance athletes, every workout is a challenge that pushes your body to the limit. Here a premium, advanced supplement plan can help manage the increased physical demands, reduce recovery time and support long term performance.
Professional Advice Disclaimer: Before making any changes consult a healthcare professional or sports dietician to align supplement choices with your health profile and medications.
Simple Supplement Solutions by Fitness Profile
Now that you know your fitness profile, let’s break down simple supplement solutions for each. First, consider dietary sources as a foundation for your fitness as many of the nutrients are in food.
Basic Nutrients
For example leafy greens like spinach and kale have vitamins A, C and K which are important for immune function and skin health. Nuts and seeds like almonds and flaxseeds have healthy fats, vitamin E and magnesium which support overall health. On the animal foods side, fatty fish like salmon and mackerel have omega 3s, which are good for brain health and reducing inflammation.
Also, consider a high-quality multivitamin that provides essential nutrients if your diet lacks certain foods. Look for multivitamins that include basic nutrients such as vitamin A, vitamin B, vitamin C, vitamin D, vitamin E, antioxidants, folic acid, and zinc. Incorporating the best vitamins into your routine can help fill potential nutritional gaps and promote healthy hair, hearth health, and overall well-being.
Always Active (Minimal Support and $)
If you are an active person with moderate daily workouts, a basic supplement stack can go a long way. Here’s what to consider:
Protein (Whey or Vegan): Protein is for muscle maintenance and recovery. Whether you go with whey or a plant-based option, having enough protein in your diet helps your muscles repair and stay energized. (Reference)
Electrolytes: Being hydrated is more than just drinking water – it’s about replenishing the salts and minerals lost during exercise. (Reference)
Magnesium: This mineral helps with muscle relaxation and quality sleep, which is important for recovery after exercise. (Reference)
Greens Supplement: A concentrated blend of essential vitamins and minerals, greens supplements fill in the nutritional gaps in your diet. (Reference)
Sleep Support – Chamomile Extract: Sleep is key to recovery. Chamomile extract promotes calm and restful sleep without relying on stronger meds. (Reference)
Vitamin D and Calcium Supplement: These are for bone health and overall wellness. Vitamin D helps with calcium absorption so it’s important for strong bones.
Casual Competitor (Medium Support and $$)
If you do workouts and local events regularly, a medium support strategy builds upon the basics and adds targeted support:
Energy Gels/Energy Drinks: These give you a quick carb boost during workouts to help you power through the session.
Protein Bars: Perfect for on the go nutrition, protein bars are a convenient way to get the fuel you need during long training sessions.
Pre-Workout Supplements: Pre-workout formulas give you energy, focus and blood flow right before training to set you up for peak performance. (Reference)
Additional Sleep Support – L-Theanine: L-Theanine can help you relax after training to aid recovery and stress management. (Reference)
Peak Performer (Max Support and $$$)
For the serious athlete or endurance competitor, an advanced supplement stack is designed to handle the extra physical demands:
BCAAs: BCAAs help reduce muscle soreness and speed up recovery after tough workouts. (Reference)
Collagen: This supplement supports joint health and helps repair cartilage which is needed for high impact activities.(Reference)
Omega-3s: Anti-inflammatory properties of omega-3s are key to managing inflammation and supporting heart health during long exercise. (Reference)
Ashwagandha – Enhanced Sleep Support: As an adaptogen ashwagandha helps manage stress and promote restful sleep – a must for athletes under heavy training loads. (Reference)
Real-Life Case Study: Sarah’s 8-Week MIPS Experience
Let’s look at a practical example to illustrate how tailored supplementation can make a difference. Sarah, a 34-year-old recreational runner and cyclist, decided to integrate a multi-ingredient pre-workout supplements (MIPS) into her routine for eight weeks.
Before starting, she consulted with her primary care provider and sports dietician to ensure the supplement aligned with her overall nutrition strategy.
Results:
Enhanced Performance: Sarah experienced noticeable improvements in her endurance. Her workouts felt more sustained, and she was able to delay fatigue—a benefit in line with research suggesting MIPS can enhance exercise performance.
Improved Recovery: Along with performance gains, Sarah reported reduced muscle soreness and faster recovery between sessions, allowing her to train more consistently.
Professional Advice Disclaimer: Throughout Sarah’s journey, her approach was guided by professionals ensuring her regimen was both safe and effective meeting her specific needs and goals. This is not a recommendation of supplements for you; it is for illustrative purposes only.
Sourcing the Best Supplements
Not all supplements are created equal. The quality of your supplement is determined not just by its ingredients, but by how those ingredients are sourced and manufactured. To ensure you’re getting products that meet high standards of purity and safety, consider the following steps:
Check Transparency: Choose brands that are upfront about their ingredients and sourcing practices. Clear labeling is a sign of a trustworthy product.
Verify Certifications: Look for third-party testing, quality seals, and certifications. These markers indicate that the product has undergone rigorous testing for safety and efficacy.
Do Your Research: Read expert reviews, check lab results on company websites, and compare different products. A little homework can help you avoid subpar supplements.
Consult Professionals: Speaking with nutritionists or fitness experts can provide personalized recommendations tailored to your unique needs.
Disclaimer: Always use trusted verification sources and consult a healthcare professional to ensure safety and avoid interactions with medications.
In a world where supplement trends change daily, a clear tiered approach will help women make informed decisions that support their individual fitness goals. Whether you’re maintaining daily wellness, working out regularly or pushing your body to the limit, having a supplement routine that fits your lifestyle is key.
Focus on a few core products that suit your fitness profile and make sure your choices are backed by credible sources and expert guidance and you’ll be able to navigate the supplement landscape with ease.
Remember, every body is different and what works for one person won’t work for another—so always prioritise safety and expert advice.
Take a minute to review your current supplement routine, assess your fitness profile and consider if a few tweaks could help you achieve your goals more effectively. With the right support you can fuel your fitness journey in a way that truly empowers you.
Author Bio
Wes Anderson is a content writer at Vivion, an ingredient supplier dedicated to purity and quality. As a former Enduro mountain bike racer who spent more than 20 hours biking each week, he understands the significance of nutrition for peak performance.
With over 12 years of experience in the outdoor sports industry, helping active customers choose supplements to meet their fitness goals, Wes combines practical athletic knowledge with industry expertise. He aims to offer readers actionable advice, making supplement strategies simple, effective, and safe.
FAQ
What are the best supplements for women?
The best supplements depend on your fitness profile. For everyday wellness, focus on essentials like protein, electrolytes, and greens. For more intense training, consider advanced options such as pre-workout formulas, BCAAs, and adaptogens like ashwagandha.
How do I know which supplements are right for me?
Start by evaluating your fitness and nutritional goals. Determine whether you fall into the Always Active, Casual Competitor, or Peak Performer category. Then, align your supplement choices with these needs and always consult a healthcare professional for personalised advice.
What should I look for when sourcing supplements?
Look for transparency in ingredient sourcing, third-party certifications, and positive expert reviews. These factors help ensure that you’re choosing a product that is both safe and effective.
Are natural sleep supports effective without melatonin?
Yes, natural sleep aids such as chamomile extract, L-theanine, and ashwagandha can promote restorative sleep without the reliance risks associated with melatonin. These alternatives help you achieve quality sleep naturally.
Fitness Plans for Women over 40. If you’re over 40 and feeling stuck and aren’t sure if you can make the changes to your fitness that you’re hoping for, Diane’s story will provide you with hope and inspiration! Diane began following Hitch Fit after seeing a transformation story that truly inspired her. She had several goals, including getting back to her pre-pregnancy weight (which she achieved!) and learning more about what it would take to build muscle, get lean and eventually do a fitness show.
She began her Hitch Fit journey with a Fitness Model plan. Diane shed 10 pounds of fat and reduced her body fat by 10% throughout the course of her plan. Diane worked on the habit development side of things, but she also worked on a lot of mindset shifts too, really tackling old thought patterns and creating new, supportive ones. So proud of her for doing that work. At one point, Diane was looking at Hitch Fit transformation stories and using them for inspiration. It is such a beautiful thing that SHE is now the transformation story that will serve inspiration for you! If you are ready, start your transformation journey today at the link below.
Diane’s Fitness Over 40 Stats:
Starting weight: 123
Ending weight: 113.6
Starting body fat: 26%
Ending body fat: 16.94%
Diane’s Fitness Over 40 Before and After Photos:
Fit over 40 Before and After
Diane’s Hitch Fit Online Personal Training Story:
How to Get back to Pre-Pregnancy Weight
“I have always been curious how Fitness/Bikini Competition models achieved such amazing transformations in such a short period of time and now I know how!
My goal was not to step on stage but to learn how to get to my pre-pregnancy weight and size in the most efficient, effective way. I also want to have a blueprint for achieving fitness competition shape if I decide to pursue that as a later goal.
Now, I am not only able to fit in my pre-pregnancy size 2 clothes, but my size 2 clothes fit loose on me, and my body fat % is in the teens! Diana guided me on how to break my plateau, drop inches, pounds, and fat to hit my goal of fitting in my pre-pregnancy jeans in 10 short weeks! She also showed me how to maintain the results.
Before Hitch Fit, I was able to lose about 15 lbs on my own after having 2 wonderful children, but once I hit about 117-120 lbs I plateaued and could not hit less than 20% body fat or maintain less than 117 lbs. I was on this endless cycle of working out harder and longer and eating less and less with very little progress.
Get in Fitness Model Shape over 40
I did a search for how to get in competition shape without having to compete, and Crystal’s Transformation Story came up, which prompted me to subscribe to Hitch Fit’s mailing list. This is funny because as I was about to complete my online Hitch Fit Look Like a Fitness Model Plan, I asked Diana for a success story for bulking and cutting because I was curious about the Hitch Fit Get Big Get Ripped Plan and she sent me Crystal’s story again – it came full circle!
I was amazed by the incredible Hitch Fit Transformations and would frequent the success stories often since first subscribing. After about 1 year of trying to hit my goals on my own with a 6-day strength training split, and experimenting with different macros and diets while staying on my endless plateau, I was finally ready to reach out and transform with Hitch Fit.
Diana has been an amazing guide on this journey from a physical, mental, and emotional aspect. She has helped me find a positive, healthy, maintainable place of grace. She helped me build a better relationship with body, mind, health, and nutrition, as well as how to still work towards goals while traveling and on vacation.
After week 10, I was battling myself because part of me was very happy with what I already achieved, and part of me wanted to pursue learning more; I was beating myself up about it and Diana worked with me through the self-doubts and criticisms that surfaced.
I decided to enjoy what I achieved thus far and learn how to maintain where I was. I hit fitness goals in the past but always had trouble maintaining them, so I wanted to make sure I could keep the results this time. I transitioned to maintenance since I was not planning to compete, and my body was in a place where I felt happy and healthy.
After successfully learning and enjoying how to maintain nutrition and exercise up to week 16, the end of my Fitness Model Plan, I made a new goal: build muscle. I love to lift and have always wanted to learn how to bulk and cut. I am now doing the Hitch Fit Get Big Get Ripped Plan with Micah and my husband has signed up for his own Get Big Get Ripped Plan as well!
My advice to you is: if you are truly ready to learn how to transform and make the changes needed to deliver the results you have always wanted, reach out to Hitch Fit now. You will learn how to achieve and maintain your goals with the most amazing guides, Diana and Micah.
I wish I had known about Hitch Fit sooner. You will learn how to get the results you want and keep them; you will work smarter. The Look Like a Fitness Model Plan had me eating more and working out less than I was doing on my own before the plan.
Thank you, Diana, for guiding me on this really fun, transformative journey, and thank you, Micah, for the journey we are on now!”
As Dr. Kristen Neff points out on in her bookSelf-compassion, life is complex and so are humans:
“Judgment defines people as bad versus good and tries to capture their essential nature with simplistic labels.
Discriminating wisdom recognizes complexity and ambiguity.”
Nothing is ever as simple as it seems. Things are never as good or bad as our brains think they are either.
So despite the voice in our heads that wants to judge everything in black-or-white, yes-or-no, good-or-bad terms… We must remember that life is a beautifully complicated mess.
Author F. Scott Fitzgerald once said:
The test of a first-rate intelligence is the ability to hold two opposed ideas in the mind at the same time, and still retain the ability to function.
One should, for example, be able to see that things are hopeless and yet be determined to make them otherwise.
This is my task for you today.
Is there a part of your life that feels black-or-white, and instead could use a bit of complexity?
Nothing is as simple as it seems.
Life is hard, and change is hard. AND you’re a good person who’s trying.
PS: Need guidance and accountability to reach your fitness goals? Nerd Fitness has helped 10,000+ humans over the last 8 years with 1-on-1 online fitness coaching.Click here for more details.
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.
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.
✨ 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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Published by Subhranil
Subhranil is a Chef during the day and a Graphic Designer by night. He is also a Marketing Specialist, Investor and occasional Freelancer. All of this, a very busy schedule, and he has still been in shape at all times. You can find him on all mornings at the gym in his hometown Burnpur. View all posts by Subhranil
