We’ve all seen it in the fitness coaching world—a common trend that often seems counterintuitive. High-performance training principles, tailored for elite athletes, are frequently prescribed to clients across all age groups, regardless of their individual goals, abilities, or unique circumstances. Yet, does it make sense to design an intensive, performance-oriented program, complete with intricate exercises, for a client like Betty, a 55-year-old hoping to alleviate her arthritis? Or to construct a demanding training regimen with drop-clusters and back-off sets for Dan, a 35-year-old new father taking his first steps into the fitness world to set an example for his child?
A paradigm shift is in order. It’s time to adapt our approach to better serve the majority of our clients, the general population, whose primary aspirations revolve around enhancing their overall well-being and securing a future filled with vitality and longevity. In this article, we’ll delve into a set of principles, expertly designed to guide the creation of resistance training programs, to help you revolutionize the way you coach your clients towards their health and longevity goals.
The Power of Frequency: 3 Days a Week
Your journey towards crafting a program geared for health and longevity starts with the frequency of resistance training sessions. To find the perfect equilibrium, consider incorporating resistance training three times a week. This approach creates an ideal balance, making room for aerobic workouts and the much-needed intervals for recovery and adaptation.
Unlock the Potential of Full-Body Training
A simple yet effective approach to boost health and enhance lifespan is a full-body resistance training routine during each session. By embracing both upper and lower body workouts, you can ensure optimal frequency for every movement pattern and ensure balanced strength, especially when clients are partaking in resistance training sessions three times a week.
Functionality Meets Variety
Prioritize exercises that mimic the functional movements of daily life if your goal is to support longevity. Include exercises such as step-ups, squats, carries, and deadlifts to infuse practicality and function into your program design.
But it doesn’t stop there. When selecting exercises, bear in mind the client’s capabilities, focusing on safety and effectiveness. A diverse array of equipment is at your disposal, including barbells, dumbbells, kettlebells, cables, machines, bodyweight exercises, and more. This array keeps your clients engaged, offering adaptability and the chance for them to experience variety within their training.
Simplifying Progression
A commitment to simple, straightforward progression is the cornerstone of success. In contrast to performance-oriented models, which are often rooted in fixed exercise selections and linear growth, the road to longevity places emphasis on regular, consistent resistance training across an array of exercises.
Consistency and Dedication
As we journey towards extending our years of health and fitness, unwavering consistency and commitment become the guiding stars. For clients seeking to embrace a healthier lifestyle and extend their years of activity, consistent training becomes an essential part of their journey.
In the realm of resistance training, it is critical to maintain a high level of effort. Effort remains relative, adjusting to the individual and the specific exercise or repetition range at hand. Whether clients are performing squats, bicep curls, or engaging in lifting heavier weights, unwavering dedication to upholding a high level of effort is the golden rule. Precision in each repetition, whether it’s in terms of form, muscle endurance, or strength, becomes paramount.
Help Your Clients Live a Larger, Longer Life
The design of effective resistance training programs for the general population calls for a fresh approach, one that departs from the complex, performance-driven models that have become commonplace in fitness coaching. By embracing simplicity, functionality, and the unwavering commitment to effort, we unlock the potential to better cater to the needs and objectives of individuals striving for improved health and a longer, more vibrant life through their fitness journey.
In our roles as coaches, we have the privilege of guiding and supporting our clients. In doing so, we ensure that their path is not only effective but also enriching, empowering them to embark on a journey towards a lifetime of health and vitality.
As fitness coaches, we often find ourselves pondering the question: “What are good health and fitness habits for children?” The realm of youth health can be daunting, as many recommendations primarily focus on enhancing youth athletic performance rather than cultivating the foundation for lifelong well-being. Here, we’ll explore how to guide our clients, especially parents, in establishing and maintaining a holistic, balanced lifestyle for their children. We’ll discuss essential principles that provide a roadmap for raising healthy kids.
Principle #1: Prioritize Quality Sleep
Sleep is a cornerstone of a child’s overall well-being, influencing their cognitive, emotional, and physical growth. It’s not just about getting rest; it’s about nurturing their development.
Recommendation: Ensure kids maintain a consistent sleep routine, allowing for early bedtime and the recommended amount of sleep for their age.
Quality sleep enhances attention, learning, and memory, paving the way for academic success and effective problem-solving. It also plays a significant role in energy balance, metabolic health, and hormonal regulation, reducing the risk of childhood obesity and metabolic imbalances. Moreover, quality sleep contributes to emotional resilience, better social interactions, and mood regulation, making it a pillar for healthy growth.
Physical growth and muscle development primarily occur during sleep due to the secretion of growth hormones, crucial for a child’s exploration and interaction with the world. Establishing a consistent sleep routine promotes better sleep quality and duration, nurturing lifelong healthy sleep habits.
Principle #2: Promote Play and Physical Activity
Integrating play and physical activity into a child’s daily life fosters a lasting love for movement. This appreciation for physical activity, developed from an early age, becomes a lifelong habit rather than a structured chore.
Recommendation: Encourage unstructured play daily and ensure structured physical activities are enjoyable and focused on improving movement.
Physical resilience, adaptability, and the ability to overcome challenges are developed through diverse and enjoyable physical activities. This resilience empowers children to lead active, fulfilling lives and serves as a defense against various health issues, ensuring lifelong mental and physical well-being.
Principle #3: Embrace a Balanced Approach to Nutrition
Nourishing children should center around whole foods, emphasizing that their nutritional needs are not merely scaled-down versions of adults but magnified due to their growth and development demands.
Recommendations:
Variety and Color: Incorporate a diverse range of colorful fruits and vegetables.
Early Introduction: Expose children to a variety of foods early to shape long-lasting food preferences.
Involvement and Choice: Involve children in food selection and preparation and offer choices between healthy options.
Positive Associations: Foster positive associations with nutritious foods by making them enjoyable and engaging, avoiding force-feeding.
A balanced approach to nutrition, minimizing processed and refined foods, nurtures children’s bodies and minds, instilling in them a profound understanding of the impact of nutrition on well-being. It shapes not only their dietary patterns but also their lifelong relationship with food, guiding them toward a future where their bodies and minds are harmoniously nourished by the foods they consume.
Influencers for a Healthier Generation
Our role as fitness coaches extends beyond training; we are influencers in nurturing a healthier, more informed generation. By empowering parents and educating the youth, we contribute significantly to shaping healthier, more balanced future generations. Children, like adults, deserve to be nurtured and educated about their health needs, especially during their ongoing growth and development. As fitness coaches, we have the power to influence and educate parents and children, helping them adopt balanced lifestyles and prioritize their well-being.
In this role, we become beneficial influencers, guiding the way toward healthier, more balanced future generations. Embracing these principles and acting as catalysts for healthier habits, we lay the foundation for healthier and happier kids who grow up to be healthier, happier adults.
This page may contain affiliate links – they are marked with a *. Making a purchase via my affiliate means I receive a small share of the sale.
Client engagement is the foundation of a successful small business. When customers feel connected to a brand, they are more likely to return, refer others, and engage with products or services consistently. For small businesses, fostering meaningful interactions can be the difference between one-time transactions and long-term loyalty.
Effective engagement isn’t just about making a sale—it’s about building relationships. Customers appreciate businesses that prioritise communication, provide value, and maintain a strong brand presence across different channels. Whether through email, social media, or personalised experiences, there are various ways to enhance client interactions and boost retention.
Understanding Client Engagement
Client engagement refers to the ways in which businesses interact with their customers to build trust and encourage ongoing relationships. It encompasses communication, customer service, and brand perception, all of which influence purchasing decisions and loyalty.
For small businesses, measuring engagement can involve tracking responses to emails, monitoring social media interactions, or assessing repeat purchases. High engagement often leads to increased brand advocacy, as satisfied customers are more likely to recommend a business to their network.
To improve engagement, small businesses need to adopt strategies that enhance communication, strengthen their brand identity, and create personalised experiences. The following sections explore some of the most effective ways to achieve this.
Effective Communication Strategies
Clear, consistent, and professional communication is vital for keeping clients engaged. Whether through email, social media, or direct conversations, how a business interacts with its customers influences trust and credibility.
One of the most commonly used communication tools is email. Small businesses rely on email to send updates, confirm orders, and maintain relationships with clients. However, a generic approach can make messages feel impersonal or unprofessional. Thoughtful details, such as personalised greetings and well-structured content, make a significant difference.
Another key element in business emails is a well-designed signature. A professional and personalised touch in emails, such as well-thought-out signature ideas, can enhance credibility and improve client interactions. A well-crafted signature not only reinforces branding but also provides essential contact details, making it easier for clients to reach out.
Beyond email, other communication strategies, such as prompt responses to customer queries and maintaining a polite, friendly tone, contribute to a positive experience. Small businesses should also ensure their messaging remains consistent across different platforms, reinforcing their brand identity and professionalism.
Leveraging Personalisation and Branding
Personalisation is a powerful tool in client engagement. Customers are more likely to engage with a business that recognises their preferences, acknowledges their past interactions, and offers tailored experiences.
For instance, using a customer’s name in email communications or sending personalised recommendations based on previous purchases fosters a sense of connection. Businesses can also use customer data to segment audiences and create targeted marketing campaigns that feel relevant rather than generic.
Branding plays a significant role in engagement as well. A strong, recognisable brand makes a business more memorable and helps establish trust. Consistency in branding—whether through visuals, tone of voice, or messaging—ensures that clients develop familiarity with the business. From the logo to the colour scheme, every element should reflect the business’s values and appeal to its audience.
An easy way to strengthen branding is by incorporating a cohesive design across all customer interactions. This includes emails, websites, and social media pages, ensuring a seamless experience no matter where the client engages with the business.
Utilising Social Media for Engagement
Social media has become an essential tool for small businesses to connect with clients, showcase their brand, and build lasting relationships. With millions of active users across platforms like Facebook, Instagram, LinkedIn, and Twitter, businesses have a unique opportunity to engage directly with their audience in real time.
One of the most effective ways to maintain engagement is through regular, meaningful interactions. Responding to comments, addressing queries, and even participating in discussions within relevant groups or forums can boost visibility and customer trust. Rather than simply promoting products or services, businesses should focus on sharing valuable content, such as tips, industry insights, or behind-the-scenes glimpses that resonate with their audience.
Live Q&A sessions, interactive polls, and user-generated content campaigns can also enhance engagement. Encouraging customers to share their experiences or tag the business in posts increases exposure and fosters a sense of community. Additionally, leveraging platform-specific features—such as Instagram Stories, LinkedIn articles, or Twitter threads—helps keep the audience engaged across different formats.
Building Long-Term Relationships
While initial engagement is important, long-term customer relationships are what sustain a business. Consistency, reliability, and genuine customer care all contribute to strengthening connections over time.
Loyalty programs are an excellent way to encourage repeat business. Offering exclusive discounts, early access to new products, or a points-based rewards system makes customers feel valued and incentivises them to return. Even simple gestures, such as a personalised thank-you email after a purchase, can leave a lasting impression.
Another effective approach is to maintain regular communication without overwhelming clients. Sending occasional updates, useful industry insights, or invitations to events ensures the business remains top-of-mind without becoming intrusive. Small businesses should also focus on gathering feedback through surveys or direct conversations, showing clients that their opinions are valued and used to improve services.
Businesses that prioritise relationship-building over one-time transactions are more likely to develop a loyal customer base, gain positive referrals, and maintain steady growth.
Client engagement is a crucial aspect of running a successful small business. It’s not just about making sales—it’s about fostering relationships that encourage trust, loyalty, and long-term business growth. By implementing effective communication strategies, leveraging personalisation, and maintaining a strong brand presence, small businesses can create meaningful connections with their clients.
A thoughtful approach to communication, whether through professional emails, engaging social media interactions, or personalised experiences, makes a significant impact. Small businesses that consistently engage with their audience build credibility and keep clients coming back.
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!”
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.
You know what life is for fitness fans: health apps, constant moving, exploration of new places, spontaneous trips… Maintaining a stable mobile connection is a necessity for people like you, not only a matter of safety and convenience. Keep reading to find out how United States virtual eSIM cards ensure 24/7 mobile Internet, no matter where you are. Keep reading to learn more about eSIM for an active lifestyle and fitness.
Why is Connection a Challenge for Fitness-Focused People?
Active people need stable mobile Internet like no one else:
Travel connectivity means high roaming fees;
unfortunately, not every hotel and airport is equipped with Wi-Fi;
You don’t know where you will be the next day – what if you didn’t manage to buy a SIM card for a new country?
Health watches, fitness apps, and maps require a constant Internet connection.
Embedded SIMs, an analog to old-fashioned SIM cards, solve these issues with global, roaming-free connectivity. See how.
What is an eSIM, and how does it work?
While a traditional SIM is a plastic card connected to a single region and data plan, eSIM is much more. This technology uses a built-in chip in eSIM-compatible devices to connect to the Internet and program the data plan. Not only do you get digital freedom while moving – but the embedded SIM is also about cost-saving, convenience, and stable performance for your fitness apps.
Wide compatibility is another difference. Most devices released after 2019 work with this innovation. Apart from smartphones, there are smartwatches, tablets, laptops, and even cars – you don’t need a SIM card slot. Moreover, a single profile connects to multiple cell data providers. You see, eSIM is not a provider itself. Even within a single country, your smartphone will connect to multiple providers – for example, T-Mobile and Verizon in the US, depending on which offers the best connection quality at the moment. All you need to do is to activate a plan once.
What makes eSIM So Good for Travellers and Active Life Adepts?
Skip mobile stores. What can be more irritating than spending time in SIM stores, especially when you’re exploring a new country? Instead, buy and activate your embedded SIM online.
Be travel-ready. Wake up in the US, spend the next day in Canada, and travel to Europe on the weekend. A single plan can be programmed to catch the Internet in multiple countries. Mobile Internet is here once you come to a new country.
Pair with fitness devices and smartwatches. Some providers offer a single data plan for multiple smart travel tech. Activate on your smartphone and connect smartwatches as well. Alternatively, use Hotspot to share the Internet with an unlimited number of devices.
Stay safe. SIM cards can be lost or damaged, while eSIM is always with you.
5G support. Over 2.27 billion users across the world use 5G Internet. Experience shows that such speed is necessary for real-time tracking of your physical condition.
Stay Productive and Fit Wherever You Go
Apart from trips, an embedded SIM provides constant connection for your eSIM fitness apps and devices. Flexibility with eSIM covers workout apps, health data tracking, real-time analytics of your calories burned, and workout time.
The wide coverage is worth mentioning. Are you jogging in a park? Visiting a basement gym? Hiking in the mountains? eSIM doesn’t offer new coverage techniques – instead, it chooses the best of existing ones. No matter where you are, the chip in your smartphone/watch is looking for the best cell data provider and cell tower. As a result, active people receive the best possible connection at the moment. In case 5G is not available, you’ll be automatically switched to 4g/4g/2g – still enough to chat and make calls.
Finally, stay safe by avoiding unreliable Wi-Fi spots. Criminals may steal your mobile data and finances. Instead, be sure you have a personal source of connection.
How to Get Your First eSIM: Step-by-step Guide:
Check if your device is compatible. See this list of compatible devices. If your smartphone doesn’t work with eSIM, it may be a smartwatch, tablet, or laptop you travel with.
Visit the provider website. For example, Yesim offers a convenient shopping website and application. You’ll find all the available plans, trials, and discounts.
Choose your plan. United States virtual eSIM cards cover all the states by connecting to Verizon and T-Mobile. There are also pre-paid and unlimited plans for whole regions (Europe, North and South America, Asia, etc.) or even the whole world (140+ countries in Yesim’s Global plan).
Purchase and activate. eSIM carriers activate your data plan within official apps. You’ll need to scan the QR code and follow the guides to install the plan in our device’s settings.
Try the Best Apps to Pair with Your eSIM
Use the full power of mobile Internet for training and work. Pair the device with the most popular fitness apps: My Fitness Pal calorie counter, Strava for running/biking, and Apple Health / Fitbit to maintain your overall physical condition.
While you’re always online on the go, the technology uses travel software: online GPS, free Wi-Fi maps, travel places aggregators, emergency services, etc.
Whether you’re training, traveling, or balancing work and play, don’t worry about the Internet connection. Enjoy activities and explore new places instead of running to SIM shops and worrying about your digital safety.
In 2025, eSIM is the best technology for stress-free, unlimited connectivity across the world. Try it today with a unique promo code from Yesim. Enter the YESIMKEEPITSIMPELLE10 code and receive a 10% discount on your first eSIM purchase!
On Friday I was out for a long ride on my recumbent and I happened to look down at my front wheel and noticed a broken spoke. The wheel appeared in good enough shape, not too badly “out of true”, and was still ride-able. So I headed home and switched bikes, completing the ride on my upright. I later took a good look at the wheel and found it actually had 5 broken spokes. All broke at the J-bend where the spoke comes out of the hub. I was surprised because I’d never broken more than one spoke before and also usually there is an audible ping. This is my front wheel with the electric motor, so the spokes are subjected to torque from the motor as well as impact, e.g. from potholes. It had performed just fine for well over a year so I assume I must have hit something fairly big recently. I ordered replacement spokes on Amazon, being pleased to find out they come in custom lengths so I could order the right size. I’ll fix the wheel when they come in and get it back on the road. I will strive to stay on smoother roads in the future.
In the meantime I can still ride my upright if I want electric assist, and I have the original wheel back on the recumbent. The timing is fortuitous. I hadn’t been riding my upright enough since I recovered from my last bout of sciatica. So my butt was getting sore on longer rides on the upright. A came across an amusing term for this on an ultramarathon cycling website: “marshmallow butt”. I need to toughen my butt back up, from “marshmallow” to “iron”, because in May I’m going in a friend’s van down to Paso Robles for a few days of cycling, and my recumbent won’t fit so I’ll be taking my upright. I’ll make sure to get more saddle time in on the upright before them.
El Toro From a Different Angle on the Coyote Creek Trail. This was on my recumbent without electric assist yesterday. I can still go for nice long rides, it just takes longer
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Published by BionicOldGuy
I am a Mechanical Engineer born in 1953, Ph. D, Stanford, 1980. I have been active in the mechanical CAE field for decades. I also have a lifelong interest in outdoor activities and fitness. I have had both hips replaced and a heart valve replacement due to a genetic condition. This blog chronicles my adventures in staying active despite these bumps in the road.
View all posts by BionicOldGuy
Sushruta Holistic Healing: In an age dominated by AI-powered health apps, rapid diagnostics, and pharmaceutical fixes, it may seem surprising that one of the greatest inspirations for holistic healing comes from a figure who lived over 2,000 years ago—Sage Sushruta, often called the Father of Surgery. But dive into his teachings, and you’ll find ancient principles that are more relevant today than ever.
The Sushruta Samhita, his foundational Ayurvedic text, is a goldmine of knowledge—not just on surgery and anatomy, but also on prevention, balance, and the intimate connection between body, mind, and environment. Here’s how Sushruta’s wisdom still guides us toward truly holistic healing in the 21st century.
🌿 1. The Body as a Whole, Not Just a Collection of Parts
Modern medicine is highly specialized—cardiologists for the heart, neurologists for the brain, dermatologists for the skin. While specialization has its merits, it often overlooks the interconnectedness of our bodily systems.
Sushruta viewed the body as a complex web of systems, where physical, mental, emotional, and even spiritual health were deeply intertwined. He wrote about the importance of maintaining balance between the three doshas (Vata, Pitta, and Kapha), the dhatus (tissues), and srotas (channels). Healing wasn’t about treating symptoms; it was about restoring equilibrium.
👉 Modern takeaway: Treat root causes, not just surface symptoms. Adopt integrated care models that respect body-mind connections.
🧘 2. Prevention Over Cure
Centuries before “preventive medicine” became a wellness buzzword, Sushruta emphasized the importance of daily routines (Dinacharya), seasonal practices (Ritucharya), proper diet, and mental hygiene to prevent illness.
He believed health wasn’t just the absence of disease, but the presence of balance and vitality. This proactive model is something today’s reactive, illness-driven healthcare system desperately needs.
👉 Modern takeaway: Build habits that support immunity and vitality—think regular sleep, balanced nutrition, daily movement, and stress regulation.
🧠 3. Mental Health Matters
Sushruta didn’t separate the body from the mind. He spoke of sattva (mental clarity), rajas (activity), and tamas (inertia), the three gunas that shape mental states. He understood that emotional imbalance could trigger physical disease—and vice versa.
His texts also detail approaches for anxiety, insomnia, depression, and trauma using herbs, breathwork, meditation, and lifestyle correction.
👉 Modern takeaway: Holistic healing must include mental and emotional health, not just physical recovery.
🔍 4. Surgery as a Spiritual Science
While best known for his surgical innovations—including early techniques for rhinoplasty (nose reconstruction), suturing, and removal of tumors—Sushruta didn’t view surgery as a purely mechanical act. For him, it was a sacred duty performed with focus, purity, and compassion.
He described over 120 surgical instruments, inspired by nature (like the beak of a bird or claw of a lion), and trained his students to master dissection and observation before ever touching a patient.
👉 Modern takeaway: Even the most technical aspects of healing should be carried out with ethics, mindfulness, and a deep respect for life.
🌎 5. Healing in Harmony with Nature
Sushruta’s healing methods revolved around the cycles of nature—day and night, the seasons, even planetary shifts. Treatments were adjusted based on climate, environment, and constitution (Prakriti).
This eco-sensitive mindset is profoundly relevant as we face rising chronic diseases caused by urban living, poor air, digital overload, and seasonal disconnect.
👉 Modern takeaway: Reconnect with nature—eat seasonally, get morning sun, walk barefoot, follow natural sleep cycles.
🧬 6. The Importance of the Practitioner’s Character
Sushruta didn’t just list qualifications in terms of skill. He emphasized compassion, calmness, discipline, cleanliness, and humility in a healer. The energy of the practitioner was seen as equally important as the treatment itself.
👉 Modern takeaway: Holistic healing begins with the healer. Whether doctor, coach, or therapist, their emotional state and presence matter.
🕉️ Final Thoughts: Timeless Wisdom for a Modern World
Sushruta’s teachings remind us that true healing goes beyond prescriptions and surgeries. It lies in creating a life of balance—in mind, body, lifestyle, community, and connection to nature.
As healthcare slowly shifts toward a more holistic, integrative model, Sushruta’s ancient wisdom shines like a guiding light—timeless, powerful, and profoundly human.
In 2025 and beyond, healing isn’t just about fixing what’s broken. It’s about remembering what’s whole.
Often times people get occupied in trying to figure out if there lift is good for their age, weight etc. It is important to try not to get caught up in this (unless you are a competetive powerlifter). Your goal should be to focus on improving from where you currently are at.
There are 4 major factors which will help you to improve your bench press or any lift!
Simply put progressive overload is increasing your total work volume over time. Volume is sets x reps x weight. There are multiple ways to improve your volume which include doing more sets, doing more reps or when ready increasing the weight.
Form Improvement
Especially with compound movements like squats, bench and deadlifts improving form will correlate to higher numbers. Focus on creating a consistent setup, and mainting tension throughout the whole lift.
The video below will show you how to setup your bench press for strength training!
It is important to make sure you are getting the right balance of macronutriens. You need fuel to workout and enough protein to aid in your recovery. Check out the article Nutrition For Powerlifters for more insights.
Rest
Rest is huge! Furthermroe, rest is one of the biggest factors when it comes to maximizing recovery from workouts. Try to aim for 7-9 hours of sleep a night. A lot of professional athletes prioritize sleep above all else.
Whey protein powder is a popular supplement for those looking to build muscle and improve their physical fitness. There are so many options on the market. This can make it difficult to determine which whey protein powder is best for your specific needs. Lucky for you, we’ll take a closer look at the best whey protein powders for muscle growth.
Are you struggling to decide which protein powder to invest in? Don’t scratch your head too hard, you can’t go wrong with most reputable brands. Here is a great list to reduce your stress.
Top 5 Whey Protein Powders
Optimum Nutrition Gold Standard 100% Whey: This protein powder is a classic choice for many bodybuilders and fitness enthusiasts. Additionally, with 24g of protein per serving and a range of delicious flavors. It’s no wonder that Gold Standard is one of the best-selling whey protein powders on the market.
MusclePharm Combat Protein Powder: This whey protein powder is formulated to help support muscle growth and recovery. Plus, with a blend of whey isolate, whey concentrate, and micellar casein. MusclePharm Combat provides a sustained release of protein throuought the day for optimal muscle-building benefits.
Dymatize ISO 100: This ultra-pure whey protein isolate is a great option for those who are lactose intolerant or looking for a low-carb option. With 25g of protein per serving and a range of delicious flavors, Dymatize ISO 100 is a top choice for many fitness enthusiasts. Personally a lot of whey protein powders upset my stomach. This has been a great alternative that is easy on my digestive system!
BSN Syntha-6: This whey protein powder is formulated with a blend of 6 different protein sources, including whey concentrate, whey isolate, casein, and egg white protein. BSN Syntha-6 provides a sustained release of protein to help support muscle growth and recovery.
Cellucor Cor-Performance Whey: This whey protein powder is formulated with high-quality whey protein concentrate and isolate, and is designed to help support muscle growth and recovery. Furthermore, with 24g of protein per serving and a range of delicious flavors, Cellucor Cor-Performance Whey is a popular choice among bodybuilders and fitness enthusiasts.
Try and get you protein needs from food first. If you are struggling to get enough protein then supplementing with Whey protein is a great option.
In conclusion, there are many great whey protein powders on the market that can help support muscle growth and recovery. When choosing a whey protein powder, it’s important to consider factors such as protein quality, protein per serving, and flavor. The options listed above are all excellent choices for those looking to build muscle and improve their physical fitness.
Please note views expressed in this article may or may not reflect the opinions of Kafui Fitness
