Rw originally reached out to me on Linkedin needing a coach to teach him how to lose 50 pounds effectively . I messaged him back and forth to figure out goals and make sure he was ready. His response “I’m all in. You say jump I say how high!! No questions asked.” The Rest Is History..
Results
Lost 50lbs – 250lbs to 200lbs
Lost 14 inches off stomach- 48″ to 34″
Rw’s Story
I was to embarrassed to take before pictures. I was 250lbs, it was my honeymoon. I was a big drinker and just wanted to party. I started with Micah, soon after because I wanted a different life. I was looking to change my life so I reached out to a God Sent man who actually not only changed my body, but also my mind and my outlook on life. I started on the Get Big Get Ripped Plan
I am a successful business man and thought that was all that mattered, but everyday there is someone who has to see you in the mirror.. that’s YOU, and I was not happy with what I saw everyday, I felt terrible inside and out. So I reached out and started my journey.
Online Personal Training
The Hitch Fit Workout and Nutrition Plan has changed my life and I will never go back. I went from 250lbs to 200lbs and learned how to lose 50 pounds effectively. I will continue still maintaining the nutrition and I’m looking fwd to adding muscle growth and never having that gut again.
I love what hitch fit has done to change my life and BTW I quit all alcohol and now I’m addicted to a healthy lifestyle, loving my wife and my gym routine!!
THANK YOU MICAH. You are truly the angel God needed for me to find!!
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.
Are you a woman over 40 feeling like your body is working against you? Do you want to learn how to transform your body and life after 40? Hormonal shifts, stubborn weight gain, and waning energy levels might have you believing fitness is a young woman’s game. But here’s the truth: you can transform your body, boost your confidence, and reclaim your vitality at any age. At Hitch Fit, we’ve empowered countless women over 40 to achieve jaw-dropping transformations through our Strong & Fit Over 40 program. In this blog, we’ll dive into the unique challenges women over 40 face, share inspiring success stories, and provide evidence-based tips to help you thrive. Ready to rewrite your fitness story? Let’s get started!
The Over-40 Challenge: Hormones, Metabolism, and More
As women age, hormonal changes—particularly during perimenopause and menopause—can feel like a roadblock to fitness goals. Declining estrogen levels contribute to increased fat storage, especially around the midsection, and a loss of muscle mass (sarcopenia) at a rate of about 3-5% per decade after age 30 (Volpi et al., 2004). Metabolism slows, sleep becomes elusive, and stress can exacerbate cortisol-driven weight gain. According to a 2020 study in Menopause, 60% of women in midlife report weight gain, with many struggling to lose it using old strategies (Karvonen-Gutierrez & Kim, 2020).
But here’s the good news: these challenges are not insurmountable. With the right approach—focusing on strength training, nutrition, sleep, hydration, and expert coaching—you can overcome these hurdles and achieve a stronger, healthier body.
Inspiring Transformations: Women Over 40 Crushing It
At Hitch Fit, we’ve witnessed incredible transformations from women over 40 who refused to let age define them. They wanted to know how to transform their body and life over 40, and we showed them the way!
Take Tiffany, age 49 who joined Hitch Fit feeling sluggish and self-conscious. But with a combination of strength training, balanced nutrition, and personalized coaching, this busy business owner and mom lost nearly 30 pounds, gained lean muscle, and gained strength and confidence.
Or Jackie, age 55 who blew her doctors away when they saw her blood work before and after going through a Hitch Fit transformation. Jackie says, “It changed everything.” She wasn’t sure what was possible, her greatest goal was to lose 30 pounds, but with the combination of strength training, prioritizing protein and the mental and emotional support provided by Hitch Fit, she surpassed that goal losing over 50 pounds and completing changing her life.
These women prove that with dedication and the right guidance, transformation is not just possible—it’s inevitable.
5 Evidence-Based Tips for Women Over 40 to Thrive
To help you kickstart your fitness journey, here are five science-backed strategies tailored for women over 40:
1. Prioritize Strength Training to Build Muscle and Boost Metabolism
Muscle mass declines with age, but strength training can reverse this trend. A 2018 study in The Journal of Strength and Conditioning Research found that women over 40 who engaged in resistance training 2-3 times per week increased muscle mass and resting metabolic rate (Hunter et al., 2018). Aim for compound movements like squats, deadlifts, and push-ups to maximize results. Our Strong & Fit Over 40 program includes customized strength workouts to help you build lean muscle and burn fat efficiently.
2. Optimize Nutrition with Protein and Balanced Macros
Protein is critical for preserving muscle and supporting recovery, especially as you age. Research suggests women over 40 need 1.6-2.2 grams of protein per kilogram of body weight daily to maintain muscle mass (Morton et al., 2018). Pair this with complex carbs (like sweet potatoes or quinoa) and healthy fats (like avocados or nuts) to stabilize blood sugar and energy. Our program provides meal plans tailored to your hormonal needs, making nutrition simple and effective.
3. Prioritize Sleep for Hormonal Balance
Poor sleep disrupts hormones like cortisol and growth hormone, making fat loss harder. A 2021 study in Sleep found that women over 40 who slept less than 7 hours per night had higher body fat percentages (Patel et al., 2021). Create a bedtime routine, limit screen time, and aim for 7-9 hours of quality sleep. Your Strong & Fit Over 40 coach will guide you on lifestyle tweaks to optimize rest.
4. Stay Hydrated for Energy and Recovery
Dehydration can sap energy and hinder workout performance. Women over 40 are at higher risk for dehydration due to changes in thirst perception (Popkin et al., 2010). Aim for 2.7 liters of water daily, and consider electrolyte-rich drinks for intense workouts. Our program includes hydration tips to keep you feeling your best.
5. Work with a Coach for Accountability and Success
A coach can make all the difference. A 2019 study in Obesity found that participants with personalized coaching were 2.5 times more likely to achieve weight loss goals (Foster et al., 2019). At Hitch Fit, our Strong & Fit Over 40 program offers one-on-one coaching to tailor workouts, nutrition, and lifestyle changes to your unique needs, ensuring lasting results.
Why Strong & Fit Over 40 is Your Solution
The Strong & Fit Over 40 program at Hitch Fit is designed specifically for women navigating the challenges of midlife. With personalized strength training plans, hormone-friendly nutrition guidance, and expert coaching, we take the guesswork out of fitness. Whether you want to lose weight, build muscle, or boost energy, our program empowers you to achieve your goals while feeling supported every step of the way.
Join the Transformation Today
You’re not defined by your age—you’re defined by your actions. Women over 40 are rewriting their stories every day at Hitch Fit, and you can too. Ready to transform your body and life? Join the Strong & Fit Over 40 program today and let us guide you to your strongest, most confident self. Visit Hitch Fit to learn more and start your journey!
References:
Foster, G. D., et al. (2019). Behavioral weight loss interventions: A systematic review. Obesity, 27(10), 1543-1552.
Hunter, G. R., et al. (2018). Resistance training improves metabolic health in women over 40. Journal of Strength and Conditioning Research, 32(5), 1210-1217.
Karvonen-Gutierrez, C., & Kim, C. (2020). Weight gain during menopause: A review. Menopause, 27(8), 940-947.
Morton, R. W., et al. (2018). Protein supplementation and muscle mass preservation in aging. American Journal of Clinical Nutrition, 107(2), 172-182.
Patel, S. R., et al. (2021). Sleep duration and body composition in midlife women. Sleep, 44(3), zsaa192.
Popkin, B. M., et al. (2010). Water, hydration, and health. Nutrition Reviews, 68(8), 439-458.
Volpi, E., et al. (2004). Muscle protein anabolism in aging and disease. American Journal of Clinical Nutrition, 80(5), 1154-1164.
When it comes to exercise selection, the world of fitness offers a seemingly endless array of options. Whether you’re designing a workout for the first time or have been on a fitness journey for a while, the choices can be overwhelming. The burning question is, which exercises are the right ones for you? The answer is simple but transformative: personalized exercise selection.
Customizing your exercise choices for your workouts can be a game-changer in your fitness journey. It’s not about one-size-fits-all routines; it’s about tailoring your workouts to your unique needs, goals, and abilities. In this article, we’ll delve into some essential frameworks for exercise selection, that will empower you to design workouts that truly serve you and elevate your fitness coaching game.
Framework #1: Assess Don’t Guess
Assessment is the foundation for intelligent exercise selection. It’s essential to understand your own movement patterns, strengths, and limitations. Don’t guess or assume which exercises are suitable for you. Instead, take a systematic approach. You can use the OPEX Move assessment as a guide, which provides valuable insights into your individual needs and abilities.
Framework #2: Contraction Progression
Contraction types play a significant role in exercise selection. Depending on your training age and abilities, some contraction types may be more suitable than others. We categorize contractions into three types: Motor Control, Strength Endurance, and Max Contractions. Contraction progression guides you in choosing exercises that match your specific training age, whether that’s Beginner, Intermediate, or Advanced.
Finally, exercise intention is all about setting clear objectives for each exercise. Before adding an exercise to your routine, define its purpose: Is it to learn a new movement pattern, grow muscle or muscle endurance, or express maximum strength. This framework ensures that your workouts have a clear focus and are aligned with specific fitness goals.
What movements is my client capable of, and where do they face limitations?
What contraction types should I incorporate to support their fitness goals?
What is the intention behind the workout, and how can exercise selection serve this purpose?
Let’s put these frameworks into practice with some examples:
Exercise Selection: Squat
The squat is a fundamental exercise that involves hip and knee flexion. It’s an essential movement pattern you use in your daily life, whether it’s sitting down, getting up, or picking up objects from the ground. To personalize this exercise, consider your exercise intention. Are you looking to learn the proper squat form, grow your strength, or express your current abilities? Choose variations such as the goblet squat, cable cyclist squat, or traditional back squat based on your intention.
Exercise Selection: Bend
The bend pattern, involving hip flexion to extension, is crucial for daily activities like picking objects off the ground. Customizing this exercise involves selecting movements that enhance your bend pattern. For learning and building resilience, include exercises like the single-leg Romanian deadlift or the Romanian deadlift. If your intention is to express your strength, incorporate the traditional deadlift.
Exercise Selection: Lunge
The lunge pattern is highly functional, mirroring activities like walking, climbing stairs, and lunging forward. Personalize this exercise by selecting movements like the unloaded rear foot elevated split squat, dumbbell front foot elevated split squat, or dumbbell rear foot elevated split squat, depending on your intention.
Exercise Selection: Push
Push exercises are essential for daily activities like pushing objects away from your center of gravity. For learning, growing, or expressing your abilities, consider exercises like the scapular push-up, dumbbell bench press, or strict press.
Exercise Selection: Pull
The pull pattern involves bringing objects closer to your center of gravity, and it’s essential for various daily tasks. Choose exercises that match your intention, such as the dumbbell prone row, seated lat pulldown, or weighted pull-up.
Exercise Selection: Core
Core exercises target your abdomen and obliques, which are crucial for activities that require bracing, twisting, or sitting up from a supine position. Personalize your core exercises with movements like the dead bug crunch, cable crunch, or front squat, based on your learning, growth, or expression goals.
Conclusion
Personalized exercise selection is the key to unlocking the full potential of your clients’ fitness journeys. By applying these essential frameworks, you can tailor workouts to their unique needs and goals. With intelligent assessment, contraction-specific exercises, and clear exercise intentions, you’ll design workouts that are not only effective but also enjoyable. Customized exercise selection isn’t just about working out; it’s about working out with purpose and intention for lasting results.
Menopause can feel like a storm of change—hot flashes, weight gain, mood swings, and sleepless nights. Most women want to know how to lose weight and build muscle during menopause, and aren’t even sure if it’s possible!
For women over 40, these symptoms often make fitness seem daunting, but here’s the truth: exercise is one of the most powerful tools to manage menopause symptoms and thrive during this transition. At Hitch Fit, we’ve helped countless women navigate menopause with confidence through our Strong & Fit Over 40 program. In this article, we’ll explore how fitness can alleviate menopause symptoms, share inspiring transformation stories, and provide research-backed tips to empower you. Ready to take control of your body and mind? Let’s dive in!
Understanding Menopause: The Challenges Women Face
Menopause, typically occurring between ages 45 and 55, marks the end of menstrual cycles and brings significant hormonal shifts. Declining estrogen and progesterone levels can trigger symptoms like hot flashes, night sweats, weight gain (especially abdominal fat), muscle loss, fatigue, and mood disturbances. According to a 2020 study in Menopause, up to 80% of women experience hot flashes, and 60% report weight gain during this phase (Karvonen-Gutierrez & Kim, 2020). These changes can erode confidence and make weight loss or fitness goals feel out of reach.
But menopause doesn’t have to define you. Exercise, particularly strength training and cardiovascular activity, can counteract these symptoms, boost energy, and restore vitality. Let’s look at how fitness transforms lives, with real stories from women who’ve done it.
Inspiring Transformations: Women Over 40 Thriving Through Menopause
At Hitch Fit, we’ve seen women over 40 and 50 conquer menopause challenges with fitness.
Take Kathy, 52, who achieved a stunning bikini body transformation. Struggling with menopause-related weight gain and low energy, Kathy joined our Strong & Fit Over 40 program. Through strength training and tailored nutrition with Hitch Fit, she lost over 40 pounds, sculpted lean muscle, and regained bikini confidence that she hadn’t felt for years!
Lori, 55, faced similar hurdles with menopause-driven weight gain and fatigue. With our program’s focus on resistance training and balanced nutrition, she shed the 10 pounds she couldn’t seem to shake before, regained energy, and transformed her health, inspiring others that midlife is a time to shine.
Renee, 46, battled stubborn weight and hormonal imbalances during perimenopause. Through consistent workouts and personalized coaching, she lost 12 pounds, gained strength, and felt empowered to take on life’s challenges. She was so grateful to get relief from the perimenopausal symptoms that were plaguing her, Hitch Fit changed the game for her!
Ann, 53, battled so many challenges with her health and body (including rheumatoid arthritis), but when she started making the Hitch Fit shifts in her life, everything started to change and improve. She was hopeless at one point, but that all started to shift when she started to see her body change. After a jaw-dropping 75 pound weight loss, her life completely changed for the better!
How Exercise Helps Menopause Symptoms: The Science
Exercise isn’t just about looking good—it’s a game-changer for managing menopause symptoms. Here’s what the research says:
1. Reduces Hot Flashes and Night Sweats
A 2019 study in Maturitas found that women who engaged in regular aerobic exercise (e.g., brisk walking or cycling) 3-4 times per week reported a 30% reduction in hot flash frequency and severity (Daley et al., 2019). Strength training also helps by improving thermoregulation and reducing stress hormones.
2. Combats Weight Gain and Boosts Metabolism
Menopause often leads to visceral fat accumulation due to estrogen decline. A 2021 study in The Journal of Clinical Endocrinology & Metabolism showed that resistance training 2-3 times weekly increased muscle mass and resting metabolic rate in postmenopausal women, helping them lose fat and maintain a healthy weight (Greendale et al., 2021). Cardio, like HIIT, further enhances fat burning.
3. Preserves Muscle and Bone Health
Estrogen loss accelerates muscle and bone density decline, increasing osteoporosis risk. A 2020 study in Bone found that strength training significantly improved bone mineral density and muscle strength in women over 50 (Watson et al., 2020). Exercises like squats, lunges, and deadlifts are key to staying strong and resilient.
4. Improves Mood and Sleep
Menopause can bring anxiety, depression, and sleep disturbances. A 2018 meta-analysis in Climacteric showed that exercise, particularly yoga and moderate-intensity cardio, reduced depressive symptoms and improved sleep quality in menopausal women (Cramer et al., 2018). Physical activity boosts endorphins and regulates cortisol, promoting emotional balance.
5. Enhances Energy and Confidence
Fatigue is a common menopause complaint, but exercise fights it. A 2022 study in Menopause found that women who exercised regularly reported higher energy levels and better quality of life (Sternfeld et al., 2022). Feeling stronger physically translates to mental empowerment.
5 Fitness Tips for Women in Menopause
Ready to harness the power of exercise? Here are five evidence-based tips to thrive during menopause:
1. Embrace Strength Training
Aim for 2-3 strength workouts per week, focusing on compound movements like squats, push-ups, and rows. These build muscle, boost metabolism, and protect bones. Our Strong & Fit Over 40 program designs strength plans tailored to your menopausal needs.
2. Incorporate Cardio for Heart Health
Add 150 minutes of moderate cardio (e.g., brisk walking, cycling) or 75 minutes of high-intensity interval training (HIIT) weekly. This reduces hot flashes and burns fat. We include cardio routines that fit your lifestyle and goals.
3. Prioritize Protein-Rich Nutrition
Protein supports muscle maintenance and recovery. Aim for 1.6-2.2 grams per kilogram of body weight daily (Morton et al., 2018). Pair with complex carbs and healthy fats to stabilize blood sugar. Our program offers menopause-friendly meal plans to simplify nutrition.
4. Stay Consistent with a Coach
Consistency is key, and a coach ensures accountability. A 2019 study in Obesity found that coached participants were 2.5 times more likely to achieve fitness goals (Foster et al., 2019). Your Strong & Fit Over 40 coach will personalize your plan and keep you motivated.
5. Add Recovery Practices
Menopause can strain recovery, so prioritize 7-9 hours of sleep, hydration (2.7 liters of water daily), and stress-reducing practices like yoga or meditation. We guide you on recovery strategies to maximize results.
Why Strong & Fit Over 40 is Your Menopause Solution
Navigating menopause is easier with the right support. The Strong & Fit Over 40 program at Hitch Fit is designed for women like Kathy, Lori, and Renee, offering:
Personalized Workouts: Strength and cardio plans to combat menopause symptoms.
Hormone-Friendly Nutrition: Meal plans to support weight loss and energy.
Expert Coaching: One-on-one guidance to keep you on track.
Community Support: Connect with women who share your journey.
Whether you’re battling hot flashes, weight gain, or low energy, our program empowers you to feel strong, confident, and vibrant.
Take Charge of Your Menopause Journey
Menopause is not the end—it’s a new beginning. Women like Kathy, Lori, and Renee prove that fitness can transform your body and mind during this phase. Ready to feel radiant and unstoppable? Join the Strong & Fit Over 40 program at Hitch Fit and start your transformation today. Visit Hitch Fit to learn more and take the first step!
References:
Cramer, H., et al. (2018). Yoga for menopausal symptoms: A systematic review and meta-analysis. Climacteric, 21(4), 336-342.
Daley, A., et al. (2019). Exercise to reduce vasomotor and other menopausal symptoms: A review. Maturitas, 124, 24-31.
Foster, G. D., et al. (2019). Behavioral weight loss interventions: A systematic review. Obesity, 27(10), 1543-1552.
Greendale, G. A., et al. (2021). Effects of resistance training on metabolic health in postmenopausal women. The Journal of Clinical Endocrinology & Metabolism, 106(5), e2056-e2065.
Karvonen-Gutierrez, C., & Kim, C. (2020). Weight gain during menopause: A review. Menopause, 27(8), 940-947.
Morton, R. W., et al. (2018). Protein supplementation and muscle mass preservation in aging. American Journal of Clinical Nutrition, 107(2), 172-182.
Sternfeld, B., et al. (2022). Physical activity and quality of life in menopausal women. Menopause, 29(3), 301-308.
Watson, S. L., et al. (2020). High-intensity resistance and impact training improves bone mineral density in postmenopausal women. Bone, 138, 115472.
How to build a strong lean bikini body over 45. Today’s inspiring Fit over 45 Hitch Fit transformation story is Diane! She realized that if she wanted to live her fullest and healthiest life with her husband, Frank, she needed to make her own health a priority.
As a nurse, she had witnessed far too much death and disease of people her age, and resolved to make a change. Her goals have progressively increased as she started to build muscle, gain strength and confidence, lose body fat and all of this positively impacted her mental health and wellbeing too!
Diane set a goal to get in the best shape of her life for the SoulFIT Mexico retreat in 2024, which she accomplished, and this catapulted her to stepping on stage at the Angel Bikini Fashion Show! Now at 48 and stronger than ever, Diane has set her sights on even bigger goals in 2025.
She has shed a JAW DROPPING 30 pounds and 20% bodyfat!!
Her dedication to the lifestyle, despite her busy nurse schedule, has not only impacted her personally, but she is inspiring and motivating so many others around her to make healthy changes, too!
Amazing job Diane!! The best is yet to come!
Diane’s Before and After Stats:
Starting weight: 158.6
Ending weight: 125
Starting body fat: 36,6%
Ending body fat: 15%
Diane’s Fit over 45 Before and After Photos:
Bikini Body over 45 Before and After
Fit over 45 Before and after
Diane’s Hitch Fit Fit over 45 Transformation Story:
“My journey and decision to live a more fit lifestyle started in May 2021.
I had always been active, and though there had been some years of yo-yoing in my 30’s, the breaking point came one morning on my drive home after a long night shift. I was finishing up a travel nurse contract, and my 45th birthday road trip was just around the corner. I was the heaviest I had ever been, and in the worst mental space, I could ever remember!
Nursing through Covid and seeing people my age dying had taken its toll.My husband and I found each other later in life, and we were empty nesters after 20 years of raising seven kids and finally free to pursue everything we wanted to do, but I was mentally and physically a mess.
We decided to hire coaches and go all in for five months to change our bodies. We went on several fitness retreats, and through those retreats, we met Micah and Diana and discovered Hitch Fit.
Frank and I knew that to take our bodies to another level, and we had to have coaches to get us there. Now, fitness isn’t just a hobby. It’s what we do; transforming our body has become our mission. Teaming up with them has helped us to realize anything is possible no matter your age or where you are in your fitness journey!”
Mood Moves: How 5 Minutes of Motion Can Change Your Day
Maria Sollon, MS, CSCS, PES
Spring is the season of renewal, and it’s the perfect time to refresh your habits by starting with how you reset your energy throughout the day. Instead of reaching for caffeine or zoning out on your phone, try a 5-minute movement reset flow using your Total Gym.
What Is a Mood Boost Flow?
This isn’t a full workout, it’s a quick energy shift. The Mood Boost Flow is a short, routine designed to activate your muscles, improve circulation, and clear mental fog. It combines light stretching, breath work, and flowing strength-based movements to help you feel more:
Awake
Clear-headed
Grounded
Think of it as your body’s “on switch” with a way to refresh your mindset and move forward with purpose.
Why Movement Changes the Way You Feel
Movement is a powerful tool for regulating energy and emotion. Just a few minutes of purposeful motion can:
Increase blood and oxygen flow to the brain
Release feel-good endorphins
Reduce stress hormones like cortisol
Improve focus, clarity, and creativity
It’s not just exercise, it’s mental momentum, and it works!
Why Your Total Gym Is Perfect for Energy Resets
Your Total Gym doesn’t have to be just for workouts. It can be your personal movement hub to glide through feel-good movement with ease. You can utilize the glide board to flow seamlessly through full-body moves that are smooth, low-impact, and energizing… and you don’t even have to break a sweat!
Here’s what makes it ideal for mood-boosting movement:
Continuous motion supports circulation and fluidity
Transitions between moves are seamless
It activates multiple muscle groups efficiently
You can scale the intensity up or down depending on how you feel
Performing only a few reps are just as beneficial as a longer session
Whether you’re waking up your system or shifting out of a mid-day slump, the Total Gym can help your body and mind reconnect in record time!
Mood Boost Flow: 5-Minute Total Gym Routine
This quick reset is all about moving with purpose, breath, and ease. It’s low-stress, low-impact, and high-reward.
Directions:
Warm-up: perform a few of your own dynamic movements to prepare your muscles and focus on moving with your breath.
Mood Flow: Perform each movement in the following order to achieve a seamless flow.
Set a timer to perform each movement for 1 minute. On the movements that require performing on both sides, do 30 seconds/ side.
Connect each motion with your breath to promote physical energy and mental clarity.
Note: Learn and practice each exercise so it feels comfortable in your body. The more you perform this flow, the better you will feel!
Set Up: Medium Level, Squat Stand OR Toe Bar
Mood-boosting Sequence:
Down-Dog Pedals: Looses up tension and improves posture
Forward Fold + Cobra: Build inner strength with breath focus
Reverse Lunge + Rotate: Activates the lower body, rotates torso, and boosts circulation
Seated Torso Twist + Spinal Roll-Down: Awakens the spine and fires up the core
Figure 4 Pulse + Leg Extension: Opens the hips, IT band, and lengthens hamstrings
Check out the video to see how these mood boosting movements are performed on your Total Gym.
When to Use This Flow: You don’t need a reason—just a few minutes of movement can shift your mindset and do your body good. It’s not always about having more time, but about creating momentum to move and breathe.
Try this flow: • First thing in the morning • Mid-day when your energy dips • Before a big task or meeting • After a long work session • Anytime you feel off, scattered, or need a quick reset
Shift Your State in Minutes
Movement is a reset button you can press anytime. With just 5 minutes, your Total Gym can help you feel stronger, more centered, and ready to take on the rest of your day with no sweat required.
Save the video, revisit the flow whenever you need a boost, and let movement guide your mindset. Want to follow along in real time? I’ve got you! Just press play and flow with me over at my YouTube Channel: @groovysweat
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!
Like this:
LikeLoading…
also read this
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
Views expressed in this article may or may not express that of Kafui Fitness
Powerlifting is a sport that’s been around for a long time. It is growing in popularity due to its simplicity and the fact that it in Raw it releatively doesn’t require much equipment. Powerlifting is a strength-based sport that involves three lifts: squat, bench press, and deadlift. The goal of powerlifting is to lift the most amount of weight possible while maintaining proper form in each lift.
Powerlifting can be done either competitively or recreationally (or both). If you’re interested in how to start, read on!
Why should you start powerlifting?
There are many benefits of powerlifting for beginners. It’s a great way to build muscle and get stronger quickly because using heavy weights causes your body to work harder than it would with lighter weights. Plus, it can help improve your posture and prevent injuries in everyday life, since it’s a type of strength training that focuses on all the major muscle groups. Additionally, this sport is a great way to improve your self-confidence and manage stress levels.
Learn the basics
The powerlifting movements are the three exercises that comprise this sport: the squat, bench press and deadlift.
The squat is an exercise that works your lower body by bending your knees and going through a deep bend with good technique. The bench press works your upper body by pressing weight off of your chest after lying down on a flat surface (the bench). The deadlift is an exercise that targets both your lower and upper body by lifting weights off the floor while keeping good posture and technique throughout the movement.
The squat, bench press and deadlift are often used as a way to measure your strength as a powerlifter. These exercises are commonly used in competitions where athletes compete against each other for bragging rights on who can do the most reps with the heaviest weight possible.
If you’re just starting out and want to learn the technique of these exercises, it’s best to find a qualified coach or trainer who can help you perfect them. If you don’t know where to start, check out your local gym or find classes that teach weightlifting.
Join a gym
While you could technically do bodyweight exercises at home, it’s not the same as having access to equipment. You need to be able to use free weights and machines at a gym if you are serious about powerlifting. It’s also important that the gym has a coach who can help you make sure your form is correct and help guide your training program.
If you don’t have access to a gym, there are plenty of bodyweight exercises you can do that will help build strength for powerlifting. For example, pushups and pullups are both great for building up your chest and back muscles so that you can lift more weight when it’s time to deadlift.
Keep a training log and track your progress
A training log is a document that contains information about your workouts. A training log can be helpful for many reasons, including:
You can use it to track your progress and see how much you’ve improved over time
You can use it to find out which exercises and reps are most effective for building strength in particular muscle groups
It helps motivate you by showing how much progress you’ve made since starting powerlifting.
Keep in mind that there’s no ‘’right’’ way to keep a training log – you just need what works best for your own circumstances. For example, some people like using spreadsheets or mobile apps while others prefer writing things down by hand with pen and paper.
Eat, eat, eat
As a powerlifter, you’re going to need to eat. A lot. The more muscular you become, the more energy you’ll need to fuel your workouts and recover from them. Think of food as fuel for your body—you should eat enough calories every day so that your body has what it needs to grow muscle at an optimal rate.
For example: if someone tells you that they want to lose weight but don’t have time for exercise or meal prep because they’re too busy working and taking care of their family, then that person probably isn’t going to be able to lose weight effectively.
So how many calories should you consume per day? That depends on many factors (your age, gender) but for most people who are looking into starting powerlifting training as a beginner level athlete it’s recommended to eat between 2-3 grams of protein per kilogram of bodyweight each day (or 1-1/2 grams per pound). If you’re brand new then stick with the lower end while gradually increasing over time until reaching 6g/kg/bw which is recommended by the International Powerlifting Federation (IPF).
Take recovery and mobility seriously
Recovery and mobility are two things that you should take seriously as a powerlifter. A lot of people don’t talk about it, but it’s one of the most important things for lifters to focus on.
Let’s start with recovery. Recovery is necessary for growth, especially to those who lift heavy weights or do high volume training programs like 5x5s or 10x3s. Without proper sleep and nutrition, your body won’t have enough energy to recover from hard sessions in the gym and grow stronger.
As far as mobility goes, good flexibility and muscle balance will help prevent injuries while lifting heavy weights. It’ll also help you perform better overall by allowing you to move more efficiently through ranges of motion (ROM) when performing exercises like squats or deadlifts. So if you’re looking to get bigger and stronger, make sure you’re getting enough sleep and are eating a healthy diet.
If you want to get serious about powerlifting, hire a coach. A coach will help you avoid injuries and progress faster. You’ll learn from someone who knows what they’re doing and has experience working with people of all ages and levels of fitness.
A good coach can also help with nutrition, recovery, mobility, and other aspects of training that aren’t as easy for beginners to figure out on their own. Finally, having someone to keep you motivated when it gets hard and discouraging will make your training much more effective!
Conclusion
If you’re looking to get started in powerlifting, these tips should put you on the right track. Remember to focus on the basics, keep track of your progress, and find a coach who can help you along the way. Nutrition and recovery are also key components of any successful powerlifting journey – make sure you’re taking care of your body both inside and outside of the gym. With some dedication and hard work, you’ll be hitting PBs in no time!
Today you learn one of the most underrated exercises of all time: the dip.
It’s something we remind our coaching clients not to overlook, and I’m excited to share the exercise with you today.
Here’s what we’ll cover so you can learn the bodyweight dip:
A quick note: we have compiled ALL of our strength training content into a comprehensive guide that will remove all the confusion and answer all the questions you have about weight training! Grab our guide, Strength Training 101: Everything You Need to Know, when you sign up in the box below!
What Is the Dip Exercise? What Muscles Does the Dip Train?
The dip is a compound, bodyweight exercise.
You grab two parallel bars, hoist yourself up, and then lower your entire body by bending your elbows.
When you hear “compound exercise,” it’s referring to multi-joint movements that work several muscles or muscle groups at the same time.
The dip exercise trains your:
Chest
Shoulders
Tricep
Back
Abs
You may be thinking, “abs?”
Yep! You need to stabilize your body as you raise and lower yourself.
Which is one of the reasons bodyweight dips are so great!
Some would even argue that dips are the best chest exercise out there, even better than the bench press.
There’s some logic to it.
When you think about it, the bench itself offers a lot of support during the bench press. So do your legs.
With the dip exercise, your upper body is supporting your entire body. Thus a fuller workout.
Instead of isolating your chest for 5 exercises, your shoulders for 5 exercises, and triceps for 5 exercises, just do dips!
Don’t hop up there and then lower yourself unless you’re fairly confident you can get through at least one of these things. We can’t have you tearing any muscles or falling on somebody, because that would suck.
Grab the parallel bars (or rings), and hoist yourself up. At this point look straight ahead, and contract your stomach muscles (just like when you do squats and deadlifts). If you’re keeping your abs tight for all of these exercises, you’ll never have to do a crunch again and you’ll still have washboard abs.
Bend your knees if you like (so your feet are behind you), for stability purposes, but keep your head up and look straight ahead.
Keeping your elbows at your side, lower yourself until your triceps are parallel to the floor. A lot of folks will recommend you go past parallel, but I think this puts too much strain on your shoulders at a weird angle and can cause injury/discomfort. I only go down to parallel and haven’t had any issues, so I’d recommend the same.
Once you hit parallel, explode back up until JUST before you’re able to lock your elbows. By not locking your elbows, you keep the tension in your muscles and don’t jack up your joints. w00t.
Now do another one. And then another!
Those are dips.
Keep your elbows as tight as possible, engage your abs, and hold your body in balance as you go up and down.
Are you doing it right?
Check your form by recording a video of yourself and matching it against the videos and gifs here. If it looks close then you’re doing great!
Want to have an expert review your form? Our coaches can do just that in our spiffy app!
What If I Can’t Perform a Dip? (Progression Plan)
If you don’t quite have the strength to do a full bodyweight dip, follow our progression plan below.
You’ll be doing the complete dip movement before you know it!
Level 1 Dip Progression: Knee Push-Ups
If you’re just starting to develop your push muscles, our first stop will be knee push-ups. We’ll build your strength up so you can start doing…
Push-ups will help you develop chest muscles for doing proper dips. Only after you can do 20 proper push-ups should you consider trying to do a dip.
Level 3 Dip Progression: Assisted Dips
It’s now time to do some dips! With a little bit of assistance…
We’ll use a resistance band to help support your weight while you grow stronger. You can progress with weaker and weaker resistance bands until you feel comfortable trying a proper bodyweight dip.
That’s a great option as well, though it may be harder to find one in your area unless you belong to a gym.
A dip machine provides a consistent amount of assistance throughout the range of motion. While a resistance band gives you the MOST help at the bottom of the range of motion, and the least at the top. Depending on your goals, a dip machine can actually be BETTER at helping you slowly build strength across the full range of motion!
Ultimately, we want you to use whatever you have available to perform the movement. Whether that’s a machine, a resistance band, or using your feet to help push off the ground, dips are a great way to build upper body strength!
ALSO, if you find yourself getting stuck on “assisted dips,” you’re not alone.
We work hand-in-hand with people like you to master bodyweight training in our Online Coaching Program. If you don’t know how to add dips into your workouts, or you just want somebody to give you the exact workout to follow every day, we got you!
Tips and Tricks for Performing the Dip Exercise
Here are some extra tips on getting better at dips:
#1) Get your setup correct at the start.
When people experience pain with their dips, it’s probably one of two things:
When your arms go too far back, they can close off the shoulder and start to cause pain.
If you allow your shoulders to round forward during the movement, it can again close off the area and create discomfort.
#2) Don’t swing – this goes for practically every exercise. If you start swinging your body as you go up and down, you take the emphasis off the muscles you’re actually trying to work.
Save swinging for the playground:
#3) Don’t flare out your elbows if you can avoid it – the more “out” your elbows are, the more emphasis on your chest. Elbows tight = emphasis on shoulders and triceps.
#4) Don’t do half reps – again, this could be another universal rule. Challenge your muscles by bringing your tricepsparallel to the ground, then make sure you extend arms to almost “elbows locked” at the top:
#5) Don’t go too fast – you want to be slow and in control during your dip. When you go too quickly, proper form is often sacrificed. Make sure you train safely by going slowly…this isn’t a race!
Variations on the Dip (Advanced Dip Moves)
Once you can do 3 sets of 15 dips no problem, you have a few options to ramp up the difficulty:
#1) Add weight to your bodyweight dips by:
Picking up a dumbbell between your feet (challenging)
This is all going to be about the chairs or barstools you can find.
The important thing here is the stability of your furniture – don’t pick anything that’s wobbly. However, if you have a couple tall and sturdy chairs or bar stools, you can set them up on either side of you to perform your bodyweight dips.
If they’re too high for you and you can’t quite get your feet on the ground for assisted dips, no problem. Just stand on a few books or a short stool to help you gain support.
Another great option is to perform dips on the corner of two sturdy countertops. As long as you can place your hands to the side so they can face forward, and you have plenty of room to maneuver between them, then you’re solid.
One thing you should be careful with is bench dips, which could be done off of a couch:
The trouble with this comes from your arms being behind you.
As we covered in the “How to Do Pain-Free Dips” video above, this position is a common problem area for causing pain in bodyweight dips. If it hurts when trying the bench dip, stick to the other two home variations above.
When Should You Do Dips in Your Workout? (Getting Started)
Now that you know how to do dips, let’s discuss when to do them.
Unless you’ve been strength training for years and know what you’re doing, we recommend that you pick a full-body routine that you can do 2-3 times a week.
Do your full-body workout and then go play some Nintendo.
Need some help getting started?
I have three great options to help you with your dip and strength training journey:
#1) If you want step-by-step guidance, a custom strength training program that levels up as you get stronger, and a coach to keep you accountable, check out our killer 1-on-1 coaching program:
2) If you want an exact blueprint for crushing dips, check out NF Journey. Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally).
Try your free trial right here:
3) Join the Rebellion! We need good people like you in our community, the Nerd Fitness Rebellion.
Sign up in the box below to enlist and get our guide, Strength Training 101: Everything You Need to Know. It’ll help you start incorporating dips into your training:
That should get you going on mastering the bodyweight dip.
Alright, now I want to hear from you:
Do you head to the gym to crush dips?
Are you currently progressing through assisted dips?
Any tips or tricks we missed?
Let us know in the comments!
For the Rebellion,
-Steve
PS: Want to learn more? Read the rest of our Strength Training 101 series:
