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  • A Blueprint for Longevity with Resistance Training

    A Blueprint for Longevity with Resistance Training



    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.





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  • Hitch Fit Online Personal Training

    Hitch Fit Online Personal Training


    People will tell you that everything goes down hill after 50.  Frank shows us whats possible, losing 73lbs and building muscle after 50.  He is got in the best shape of his life. How did he do this?  He was ready to take his body and health to an amazing place and willing to work hard, eat right and follow the plan!!  Frank, we could not be more proud of you.

    Build Muscle After 50

     

    FRANK’S RESULTS

    Total Loss- 73lbs

    Starting Weight 239lbs, Ending Weight 166lbs

    Body Fat % Loss- 25%

    Starting body fat% – 30%+, Ending body fat%- 7.5%

    Inches Lost Off Stomach- 14″

    Starting stomach – 46″, Ending stomach – 32″

     

    Get Fit Over 50

    Lose Belly Fat After 50

    FRANK’S STORY

    As 2024 comes to a close I wanted to reflect on the past year of my fitness journey. After a successfully completing another program designed by Hitch Fit I was able to achieve a sub 10% body fat level that I have not seen since my college days, 26 years ago!

    Fitness has become a way of life now. Ingrained in my daily decisions. I even obtained my personal training certification to be able to help others achieve a more healthy life.

    I have learned after multiple training programs with Micah that accountability and support are two keys to success. Working with Micah has helped me develop discipline to push forward. His expertise is immeasurable!

    I spent nearly 30 years gaining and losing weight and never making the commitment to take my fitness level seriously. There were always obstacles that I used for excuses.

    Get Low Body Fat At 50

    Fit Over 50 Male

     

    The heaviest I had gotten to be was 239 pounds. For me the 240 pound mark was my trigger. As I looked in the mirror at myself, I was disgusted. I knew better! The thought of going shirtless bright of feeling of embarrassment.  Something had to be changed.

    I spent years yo-yoing and each time getting a little bit heavier, year after year. Completing Micah’s programs taught me how to take control of my training, nutrition, and supplementation so I was always improving and not yo-yoing in an unhealthy manner.

    My heaviest weight was 239 pounds and my lightest was 166 pounds. But more importantly was the level of my body fat! I am not sure what my actual body fat percentage was when I weighed 239 lbs, but I am sure I was well over 30%, maybe even 40%! My wife and I started on the Inner Circle Plan and When I arrived at SoulFIT Mexico in May of 2024 I was a ripped 7.5% body fat. That means I lost 60-70 pounds of FAT! Without Micah’s coaching I would not have reached such an amazing fitness level!

    Fit Couple

    Fit Over 50 Couple

     

    Micah has prepared a road map for me to meet and exceed my 2025 fitness goals. We are currently adding muscle to my frame in what is called a bulk. After 3 years of cutting away fat that has been an adjustment to mentally handle the additional calories and the small amount of body fat needed to add significant muscle to my body. Building Muscle After 50 is one of my overall fitness goal for 2025 and to compete in my first bodybuilding show in December of 2025.

    Micah will be designing the routines to prepare me for that show in 12 months. We will have time to build and times to cut the fat. One benchmark will be SoulFIT Mexico 2025 at the end of May. My goal is to show up at that event at 5% body fat.

    Hitch Fit Success Story

    Micah LaCerte

     

    Stretch goals are possible with Micah and Hitch Fit driving my training, nutrition, and supplementation. The work has to be done, and nothing is given, but having a plan, expert coaches, and following a plan will ensure my success.

    I am ready to achieve in 2025. One saying I like to use is, “the death of great, is good enough”. I don’t want to be good enough. I want to be great! With a great physique! Teaming up with Hitch Fit is the best decision I have ever made.

     

    CLICK HERE TO JOIN THE INNER CIRCLE

     

    Program Choice: Build Muscle

    build-muscle





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  • Why is Strength Training Important In Everyday Life?

    Why is Strength Training Important In Everyday Life?


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

    Why is Strength Training Important In Everyday Life?

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

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

    Improved Overall Health

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

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

    Weight Loss 

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

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

    Weight Gain

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

    Improved Mental Health

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

    Boosted Energy Levels

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

    Improved Bone Density

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

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

    Improved Joint Health

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

    Improved Heart Health

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

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

    How to start strength training?

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

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

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

    Conclusion:

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

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

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

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

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

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

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





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

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


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

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

    ⏰ What is Chrono-Fitness?

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

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

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

    🧠 Why Does Timing Matter?

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

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

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

    🧬 Chronotype: The Personal Side of Chrono-Fitness

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

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

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

    🏋️‍♀️ Sample Chrono-Fitness Plan

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

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

    Adjust this based on your chronotype and personal goals.

    💡 Tips to Start Your Chrono-Fitness Journey

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

    🔮 The Future of Fitness is Rhythmic

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

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



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  • The Benefits of Strength Training for Women Over 40 » Go Fitness PRO

    The Benefits of Strength Training for Women Over 40 » Go Fitness PRO


    Benefits of Strength Training for Women Over 40: As women enter their 40s and beyond, many experience changes in their bodies, including slower metabolism, muscle loss, and a decline in bone density. However, there’s one powerful solution that can help counteract these changes: strength training. While many people associate strength training with bulking up, it’s actually a highly effective way to improve overall health, especially for women over 40. If you haven’t already, incorporating strength training into your fitness routine can bring a host of physical and mental benefits. Here’s why you should start lifting weights (or using bodyweight exercises) today!

    Builds and Maintains Lean Muscle Mass

    As we age, it’s natural to lose muscle mass, a condition known as sarcopenia. By the age of 40, women can start losing as much as 3–8% of muscle mass per decade. Strength training is one of the most effective ways to combat this loss. Regular resistance exercises, like lifting weights or using resistance bands, help stimulate muscle growth and preserve lean muscle mass.

    Maintaining muscle as you age not only helps you look toned but also supports overall strength and mobility. The more muscle you have, the more calories your body burns at rest, which can also assist in managing weight.

    Improves Bone Health

    Women are at a higher risk of developing osteoporosis, especially after menopause, due to a drop in estrogen levels. Osteoporosis causes bones to become fragile and more prone to fractures. Strength training plays a critical role in strengthening bones and improving bone density.

    When you lift weights, you put stress on your bones, which triggers them to adapt and become stronger. Studies show that regular strength training can increase bone density and reduce the risk of fractures, particularly in the spine, hips, and wrists.

    Benefits of Strength Training for Women Over 40

    Boosts Metabolism and Aids Weight Management

    A slower metabolism is another common change women experience as they age, making it harder to maintain or lose weight. Strength training can help combat this by building lean muscle. Muscle tissue burns more calories at rest than fat tissue, so the more muscle you have, the higher your resting metabolic rate (RMR) will be.

    Incorporating strength training into your routine can increase your calorie burn, even when you’re not exercising, making it easier to maintain a healthy weight. Additionally, strength training helps balance insulin levels, which can aid in controlling blood sugar and reducing the risk of developing Type 2 diabetes.

    Benefits of Strength Training for Women Over 40: Improves Posture and Reduces Back Pain

    As we age, we may experience a decline in posture due to muscle weakness, particularly in the back, shoulders, and core. Strength training helps correct this by strengthening the muscles that support your spine and posture.

    A stronger core, for example, helps you maintain a straight, upright posture and prevents slumping or rounding of the shoulders. Moreover, strengthening your back muscles can alleviate or prevent lower back pain, which is a common complaint among women in their 40s and beyond.

    Enhances Mental Health and Reduces Stress

    Strength training is not just beneficial for your body; it also has profound mental health benefits. Regular exercise, including weight training, is known to release endorphins, the body’s natural “feel-good” hormones. This can help alleviate feelings of stress, anxiety, and even symptoms of depression.

    Strength training also enhances self-esteem and confidence. As you gain strength and see improvements in your physical appearance and abilities, you’re likely to feel more empowered and positive about your body. This can create a sense of accomplishment and well-being that extends beyond the physical benefits.

    Improves Balance and Reduces Fall Risk

    As we get older, our balance tends to decline, increasing the risk of falls and injuries. Strength training, especially exercises that focus on the legs, core, and lower body, helps improve balance and stability. By strengthening the muscles responsible for maintaining posture and balance, you can reduce the likelihood of falls.

    Benefits of Strength Training for Women Over 40

    Exercises like lunges, squats, and deadlifts help build leg and core strength, which are key components of stability. Better balance means more confidence in daily activities like walking, climbing stairs, or even standing up from a chair.

    Benefits of Strength Training for Women Over 40: Increases Energy Levels and Combat Fatigue

    Many women in their 40s and beyond report feeling more fatigued as they juggle work, family, and other responsibilities. Strength training can be a powerful antidote to low energy. As you build muscle and increase your stamina through weight training, your overall energy levels tend to rise.

    Lifting weights can also improve cardiovascular health, which plays a key role in overall vitality. The increased circulation and oxygen supply to your muscles during strength training promote better endurance, leaving you feeling more energetic and less fatigued in your daily activities.

    Promotes Better Sleep

    Quality sleep becomes harder to come by as we age, and many women over 40 experience sleep disruptions due to hormonal changes, stress, or other factors. Fortunately, regular strength training can help improve the quality of your sleep. Exercise increases the production of hormones that help regulate sleep patterns and can reduce insomnia and nighttime wakefulness.

    Additionally, a good strength training session can tire your muscles in a healthy way, helping you to feel more relaxed and ready for rest when bedtime comes.



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