Maximize the 14 Different Body Positions on Your Total Gym!
Position #1 – Seated Forward
Hello Total Gym Team! It’s Master Trainer JayDee here to show you how to make your workouts more Time-Efficient. The benefit for you is spending less time working out and more time enjoying all that added energy exercise gives you, doing what you love.
This is Part 1 of a 7-Part series that will cover all 14 body positions, so stay tuned.
One of the biggest benefits of the Total Gym is its impressive versatility. You can do hundreds of different exercises utilizing all the body positions. You can easily change the resistance from exercise to exercise by simply changing the level. You can remove the squad stand, which opens additional exercises like lunges, reverse and side lunges, yoga downward dog into a dynamic plank, and the list goes on and on.
And don’t even get me started with all the wonderful accessories you can add to your total gym!
But today’s focus is Time Efficiency. When I certify other personal trainers on the Total Gym, I have them create a client routine that minimizes equipment and body position changes. Here is the most valuable tip I would teach them: Once you get your client into a body position, maximize the number of exercises you can do there!
And this is what you’ll learn in this video series. The benefit is maximizing your results and minimizing your time.
I think you’ll agree, time is life’s most precious resource. Saving time is probably one of the reasons you enjoy working out at home on your Total Gym in the first place. If you add up all the time you saved by not going to the gym, it can add up quickly.
Let’s say you only live 10 minutes away from the gym. Not bad, right? So that’s 20 minutes round-trip. Now had another 15 minutes finding a parking spot and getting in and out of the gym. Then there is check-in and making your way to the locker room to store your stuff. Now, add the time going from machine to machine just to work one body part. Then there’s always the chance that the machine you want to use is already occupied. You’ll have to waste time waiting until they’re done or spend time altering your workout.
This common scenario could he’s there add up to 45 minutes plus, not including any of your actual working out! These 45 minutes of wasted time could give you an awesome Total Gym workout without leaving your comfy house, and your private shower is only 90 seconds away!
Yes, on your Total Gym, you can work out your entire body on one machine. Today I’m going to show you how to be even more Time-Efficient by maximizing each body position.
Here are the 14 Body Positions on Your Total Gym:
Seated Forward – Today’s Highlight
Seated Backward
Kneeling Backward
High-Kneeling Backward
Lying Upright Supine
Lying Upright Prone
Line Inverted Supine
Line Inverted Prone
Seated Sideways Right
Kneeling Sideways Right
High Kneeling Sideways Right
Seated Sideways Left
Kneeling Sideways Left
High Kneeling Sideways Left
This will be a Fun series Team! Check out today’s video and learn all the exercises you can do in the Seated Forward Position.
Stay healthy and keep the questions and comments coming. I love this stuff and I’m here to help!
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.
Modern life often keeps us disconnected — not just from each other, but from the natural world. Yet there’s a growing body of research suggesting that something as basic as walking barefoot on the earth could offer real benefits for our mental wellbeing.
It’s called grounding (or earthing), and while it may sound a little “woo-woo” at first, the science backing it is surprisingly solid. From better sleep and less anxiety to reduced inflammation and more emotional balance, grounding is worth a second look — especially if you’ve been feeling a bit off lately.
What Is Grounding, Really?
At its core, grounding is about re-establishing our physical connection to the earth. When we walk barefoot on natural surfaces like grass, soil, or sand, we absorb electrons from the Earth’s surface — and those electrons can have a positive impact on the body.
Why does that matter? Because our bodies, like the Earth, carry electrical charges. And in our modern lifestyles — full of synthetic-soled shoes and hours spent indoors — we rarely get the kind of contact that allows those charges to rebalance. Grounding helps restore that connection, and research suggests it influences everything from stress levels to sleep quality.
The Science Behind the Barefoot Hype
It might sound simple, but grounding initiates real physiological changes. Several studies have shown that it can:
Shift the nervous system into a more relaxed state
Balance cortisol (the stress hormone)
One small pilot study found that after just a few minutes of grounding, participants experienced decreased muscle tension, better blood flow, and changes in brainwave patterns — all signs that the body was moving out of “fight or flight” and into a calmer, more restorative mode.
Another study found that people who slept on grounding mats reported less pain, fewer sleep disturbances, and better overall wellbeing — with some even seeing improvements in asthma, PMS symptoms, and high blood pressure.
Why Grounding Could Be a Game-Changer for Mental Health
If you’ve been feeling anxious, low, or mentally drained, grounding offers a low-effort, natural way to feel more like yourself again.
Stress + Anxiety
Research shows that grounding helps regulate cortisol levels, supporting the body’s natural daily rhythm. Participants in one sleep study who were grounded for eight weeks reported fewer stress-related symptoms, including anxiety and irritability.
Even short grounding sessions — as little as 30 minutes — have shown immediate changes in brain activity and nervous system response. Simply put, it helps your body remember how to relax.
Sleep + Fatigue
Struggling to fall (or stay) asleep? Grounding has been linked with better sleep quality and improved morning energy levels. People report falling asleep faster, waking up less often, and feeling more refreshed — all without supplements or screens.
Some studies saw noticeable improvements after just a few weeks of regular grounding.
Mood + Emotional Balance
While it’s not a replacement for therapy or medication, grounding may help stabilise emotions. In studies, participants reported feeling more emotionally balanced and mentally steady after consistent grounding practices.
And the effects go beyond adults — one study found that premature babies in neonatal care showed improved nervous system regulation after being grounded.
How to Ground Yourself (Indoors or Out)
Getting started with grounding is easy. Here are the simplest ways to incorporate it into your day:
Go Barefoot Outside
Stand, walk, or sit barefoot on natural surfaces like grass, soil, sand, or stone. Gardening also counts — as does dipping your feet into a lake, river, or the sea.
Use a Grounding Mat Indoors
If the weather’s bad or you don’t have easy access to nature, grounding products like earthing mats, grounding sleep mats, and patches can help. These plug into a grounded outlet or use a rod outside to connect you to the Earth’s charge.
Make It a Habit
Even 10–30 minutes a day can be enough to see benefits. The key is consistency. A short barefoot break in the garden might be all it takes to start shifting your stress levels.
What to Look for in a Grounding Product
Not all grounding products are created equal. If you’re shopping for a mat, here’s how to spot a genuine one:
It must connect to the Earth. Either through a grounded socket or a grounding rod placed in soil outside.
Materials matter. Look for conductive materials like carbon. Cheaper mats made from non-conductive materials won’t work.
Check the reviews. Go for established brands with clear explanations of how their products function.
Test it. Some kits include testers so you can confirm conductivity.
Final Thoughts
Grounding isn’t a magic fix — but it is one of the simplest, most natural ways to support your mental and physical wellbeing. And it doesn’t cost a thing to try.
Whether you’re strolling barefoot through the garden, planting herbs with your hands in the soil, or using a grounding mat in your living room, reconnecting with the Earth might be just the calming, rebalancing practice your body and mind need.
No pressure. No rituals. Just you, the Earth, and a moment of pause.
Why not give it a go?
About Caroline Williams
Caroline Williams is a reflexologist and clinical massage therapist with a passion for holistic wellness. As the co-founder of BeGrounded, she combines her expertise in bodywork with a deep commitment to helping others reconnect with the natural world. Caroline’s approach emphasises the power of grounding practices to support both physical and mental health, making her a trusted voice in the wellness community.
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.
The Current Perception: Understand the mixed reactions to Ozempic, from public enthusiasm to serious concerns within the fitness community.
Deep Dive into Ozempic’s Impact: Examine the drug’s effects on individual health and societal trends, with a focus on why it’s seen as a problematic solution by many fitness professionals.
Alternative Approaches: Discuss the foundational issues leading to obesity and why a holistic approach to health is crucial.
Educational Opportunities for Coaches: Learn how fitness coaches can play a pivotal role in addressing the root causes of health issues through education and community involvement.
Key Segments:
Reaction at a Fitness Conference: Initial surprise at the industry’s acceptance of Ozempic.
Public Opinion on Ozempic: Insights from new research on how Americans view this drug.
Calley Means on Ozempic: Critical viewpoints on the misuse of the drug and the broader health implications.
Challenges in the Fitness Industry: How coaches can effectively educate and guide their clients towards healthier lifestyle choices without relying on pharmaceutical solutions.
Video Chapters:
0:00 Intro
0:28 CEO Interview Highlight
1:01 Public Sentiment on OIC
3:12 Pew Research Data Insights
4:12 Stats & Opinions on OIC’s Effectiveness
6:02 Factors Influencing Obesity
7:01 Analyzing Short-Term Fixes vs. Long-Term Solutions
8:15 Interview with Cie on Tucker Carlson Show
9:21 Industry Contribution to Obesity Epidemic
10:01 OIC as a Quick Fix Approach
11:03 EU’s Stance on OIC
12:09 Medical Concerns Associated with OIC
15:02 Industry Misuse of OIC
16:13 Conclusion: The Call for Sustainable Health Practices
The Dubious Rise of Ozempic in the Fitness Industry
Recently, I attended a health and fitness summit teeming with industry leaders, from coaches to CEOs and founders of prominent fitness companies worldwide. I expected discussions on innovative educational tools for coaches and strategies to propel the fitness industry forward. Instead, the focus was jarringly different. Ozempic, a drug originally designed for managing diabetes but now widely used for weight loss, dominated conversations. This article discusses the implications of this trend, public perception, and the broader impact on health and wellness.
Ozempic’s Surprising Role at the Summit
The summit’s atmosphere around Ozempic was not of caution but of excitement about its potential in achieving rapid weight loss results. This starkly contrasted with my expectations of a focus on sustainable health practices. The enthusiasm seemed misplaced, ignoring the drug’s side effects and its position as a temporary solution rather than a part of holistic health management.
Public Opinion on Ozempic
Recent data from Pew Research sheds light on how Americans view Ozempic. While 53% consider it a viable option for weight loss for those struggling with obesity or weight-related health conditions, a significant portion remains skeptical or uninformed about its long-term utility and safety. The survey also highlights a critical perspective on weight loss and health:
65% believe willpower alone isn’t sufficient for losing weight
Diet and exercise lead public opinion on effective strategies against obesity
Overwhelmingly, lifestyle changes are recognized as necessary for sustainable health improvements
Addressing the Root Causes of Weight Issues
One concerning trend is the shifting focus from addressing lifestyle diseases through holistic methods to seeking quick fixes. Ozempic, despite its effectiveness for some, may not address the underlying causes of obesity, which include poor diet, lack of exercise, stress, and genetic factors. A friend and industry expert shared his insights, expressing dismay at how the drug’s potential downsides were glossed over at the summit.
The Larger Conversation: Ethics and Health
The excitement at the summit around Ozempic mirrors a larger issue in the healthcare and pharmaceutical industries, where the potential for profit too often overshadows patient well-being. My friend pointed out that while the drug is making strides in America, its usage is restricted in Europe where it’s not approved as a first-line treatment for obesity due to its associated risks and limited long-term benefits.
Community and Lifestyle Focus in Fitness
Moving forward, it’s vital for health professionals to advocate for education and lifestyle changes rather than just pushing medical solutions. Attending local workshops, participating in community health programs, and spreading awareness about nutrition and exercise can make profound impacts. These activities not only improve individual lives but also set the foundation for a healthier society.
Concluding Thoughts
The discussion around Ozempic at the fitness summit was an eye-opener. It’s clear that as fitness professionals, we must critically assess how new drugs are introduced into the health conversation. We need an open dialogue about the implications of such treatments, recognizing both their potential benefits and significant drawbacks. While Ozempic offers a new tool in our arsenal against obesity, it’s crucial to remember that it’s not a standalone solution. True health advancements occur through sustained lifestyle improvements and community-wide education efforts. Let’s aim to be part of a movement that prioritizes long-term health over temporary fixes.
For more insights and discussions on critical health topics, make sure to subscribe to our channel and stay updated with our latest content.
Next Steps
Become A Professional Coach.
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Continue To Learn & Grow
Whether you want to write better training programs, increase your knowledge of nutrition & lifestyle protocols, or work on your coaching business,LearnRx has got you covered with courses, playlists, tools, and resources on demand. New content added monthly.
This page may contain affiliate links – they are marked with a *. Making a purchase via my affiliate means I receive a small share of the sale.
Feeling overwhelmed by all the new supplement products? It seems like every few months there’s a new “miracle” product that’s going to change your fitness routine. For many women trying to meet their health and wellness goals, navigating this constant barrage can be exhausting.
At a time when our bodies are celebrated for what they can do rather than how they look, the supplement industry sends mixed messages and we’re left wondering which products actually support our journey.
In this post we’re cutting through the noise with a simple, tiered approach to supplements—designed for women with different fitness levels, budgets and goals. Whether you’re a busy professional squeezing in a workout, a recreational athlete or a high-intensity competitor, there’s a supplement strategy that can work for you.
Remember, while these are based on research and expert insight, always consult with a healthcare professional before making any changes to your supplement routine.
Supplement Overload
The supplement world is full of trends and flashy products. Daily, headlines and social media is pushing the latest “must have” formulas, to try everything that promises more energy, better recovery or miraculous transformations. But amidst this overload, the core supplements with proven benefits are getting lost.
Supplementing is about making sure your body has what it needs to perform, recover and thrive. Many women struggle to distinguish marketing hype from real products. Trends may make something popular, but a solid nutritional foundation requires consistency and evidence based choices, highlighting vitamins for women’s health.
Think about the evolution of supplements – from basic protein powders and vitamins to advanced pre-workout formulas and adaptogens. While these advancements are cool, the need for quality protein, essential vitamins, minerals and hydration is constant.
If you’re overwhelmed by the supplement choices, remember this: focus on a few trusted foundational products instead of trying every new thing. Tailor your choices to your body’s needs and get professional advice to build a regimen that actually supports your health.
Safety Reminder: Personalized advice from professionals is key – what works for one person may not work for another.
Identifying Your Fitness & Nutrition Goals
Before diving into a supplement regimen, it’s essential to reflect on your fitness and nutrition goals. Do you need basic support to maintain daily wellness, or are you looking for advanced solutions to push your performance to the next level?
The answer lies in assessing your personal fitness profile and understanding what your body really needs.
Self-Assessment: What Do You Really Need?
Start by asking yourself a few critical questions:
How active am I on a daily basis?
What are my primary fitness goals—general health, endurance, strength, or performance enhancement?
Do I have any dietary gaps that supplements could help fill?
Do I have any deficiencies in essential nutrients like B vitamins or issues with calcium absorption that supplements could help address?
Answering these questions will help you classify yourself into one of three fitness profiles: Always Active, Casual Competitor, or Peak Performer.
Your Fitness Profiles
Always Active ($): This group is for those who value daily wellness and regular exercise. Your plan is all about maintaining a solid foundation on nutrition without breaking the bank. For you, a simple supplement plan is about filling in the nutritional gaps and supporting muscle recovery after regular moderate exercise.
Casual Competitor ($$): If you’re exercising regularly or racing locally, you might fall into this group. This profile requires a moderate investment in supplements that support overall health and your training during your regular sessions.
Peak Performer ($$$): For the high intensity enthusiasts and endurance athletes, every workout is a challenge that pushes your body to the limit. Here a premium, advanced supplement plan can help manage the increased physical demands, reduce recovery time and support long term performance.
Professional Advice Disclaimer: Before making any changes consult a healthcare professional or sports dietician to align supplement choices with your health profile and medications.
Simple Supplement Solutions by Fitness Profile
Now that you know your fitness profile, let’s break down simple supplement solutions for each. First, consider dietary sources as a foundation for your fitness as many of the nutrients are in food.
Basic Nutrients
For example leafy greens like spinach and kale have vitamins A, C and K which are important for immune function and skin health. Nuts and seeds like almonds and flaxseeds have healthy fats, vitamin E and magnesium which support overall health. On the animal foods side, fatty fish like salmon and mackerel have omega 3s, which are good for brain health and reducing inflammation.
Also, consider a high-quality multivitamin that provides essential nutrients if your diet lacks certain foods. Look for multivitamins that include basic nutrients such as vitamin A, vitamin B, vitamin C, vitamin D, vitamin E, antioxidants, folic acid, and zinc. Incorporating the best vitamins into your routine can help fill potential nutritional gaps and promote healthy hair, hearth health, and overall well-being.
Always Active (Minimal Support and $)
If you are an active person with moderate daily workouts, a basic supplement stack can go a long way. Here’s what to consider:
Protein (Whey or Vegan): Protein is for muscle maintenance and recovery. Whether you go with whey or a plant-based option, having enough protein in your diet helps your muscles repair and stay energized. (Reference)
Electrolytes: Being hydrated is more than just drinking water – it’s about replenishing the salts and minerals lost during exercise. (Reference)
Magnesium: This mineral helps with muscle relaxation and quality sleep, which is important for recovery after exercise. (Reference)
Greens Supplement: A concentrated blend of essential vitamins and minerals, greens supplements fill in the nutritional gaps in your diet. (Reference)
Sleep Support – Chamomile Extract: Sleep is key to recovery. Chamomile extract promotes calm and restful sleep without relying on stronger meds. (Reference)
Vitamin D and Calcium Supplement: These are for bone health and overall wellness. Vitamin D helps with calcium absorption so it’s important for strong bones.
Casual Competitor (Medium Support and $$)
If you do workouts and local events regularly, a medium support strategy builds upon the basics and adds targeted support:
Energy Gels/Energy Drinks: These give you a quick carb boost during workouts to help you power through the session.
Protein Bars: Perfect for on the go nutrition, protein bars are a convenient way to get the fuel you need during long training sessions.
Pre-Workout Supplements: Pre-workout formulas give you energy, focus and blood flow right before training to set you up for peak performance. (Reference)
Additional Sleep Support – L-Theanine: L-Theanine can help you relax after training to aid recovery and stress management. (Reference)
Peak Performer (Max Support and $$$)
For the serious athlete or endurance competitor, an advanced supplement stack is designed to handle the extra physical demands:
BCAAs: BCAAs help reduce muscle soreness and speed up recovery after tough workouts. (Reference)
Collagen: This supplement supports joint health and helps repair cartilage which is needed for high impact activities.(Reference)
Omega-3s: Anti-inflammatory properties of omega-3s are key to managing inflammation and supporting heart health during long exercise. (Reference)
Ashwagandha – Enhanced Sleep Support: As an adaptogen ashwagandha helps manage stress and promote restful sleep – a must for athletes under heavy training loads. (Reference)
Real-Life Case Study: Sarah’s 8-Week MIPS Experience
Let’s look at a practical example to illustrate how tailored supplementation can make a difference. Sarah, a 34-year-old recreational runner and cyclist, decided to integrate a multi-ingredient pre-workout supplements (MIPS) into her routine for eight weeks.
Before starting, she consulted with her primary care provider and sports dietician to ensure the supplement aligned with her overall nutrition strategy.
Results:
Enhanced Performance: Sarah experienced noticeable improvements in her endurance. Her workouts felt more sustained, and she was able to delay fatigue—a benefit in line with research suggesting MIPS can enhance exercise performance.
Improved Recovery: Along with performance gains, Sarah reported reduced muscle soreness and faster recovery between sessions, allowing her to train more consistently.
Professional Advice Disclaimer: Throughout Sarah’s journey, her approach was guided by professionals ensuring her regimen was both safe and effective meeting her specific needs and goals. This is not a recommendation of supplements for you; it is for illustrative purposes only.
Sourcing the Best Supplements
Not all supplements are created equal. The quality of your supplement is determined not just by its ingredients, but by how those ingredients are sourced and manufactured. To ensure you’re getting products that meet high standards of purity and safety, consider the following steps:
Check Transparency: Choose brands that are upfront about their ingredients and sourcing practices. Clear labeling is a sign of a trustworthy product.
Verify Certifications: Look for third-party testing, quality seals, and certifications. These markers indicate that the product has undergone rigorous testing for safety and efficacy.
Do Your Research: Read expert reviews, check lab results on company websites, and compare different products. A little homework can help you avoid subpar supplements.
Consult Professionals: Speaking with nutritionists or fitness experts can provide personalized recommendations tailored to your unique needs.
Disclaimer: Always use trusted verification sources and consult a healthcare professional to ensure safety and avoid interactions with medications.
In a world where supplement trends change daily, a clear tiered approach will help women make informed decisions that support their individual fitness goals. Whether you’re maintaining daily wellness, working out regularly or pushing your body to the limit, having a supplement routine that fits your lifestyle is key.
Focus on a few core products that suit your fitness profile and make sure your choices are backed by credible sources and expert guidance and you’ll be able to navigate the supplement landscape with ease.
Remember, every body is different and what works for one person won’t work for another—so always prioritise safety and expert advice.
Take a minute to review your current supplement routine, assess your fitness profile and consider if a few tweaks could help you achieve your goals more effectively. With the right support you can fuel your fitness journey in a way that truly empowers you.
Author Bio
Wes Anderson is a content writer at Vivion, an ingredient supplier dedicated to purity and quality. As a former Enduro mountain bike racer who spent more than 20 hours biking each week, he understands the significance of nutrition for peak performance.
With over 12 years of experience in the outdoor sports industry, helping active customers choose supplements to meet their fitness goals, Wes combines practical athletic knowledge with industry expertise. He aims to offer readers actionable advice, making supplement strategies simple, effective, and safe.
FAQ
What are the best supplements for women?
The best supplements depend on your fitness profile. For everyday wellness, focus on essentials like protein, electrolytes, and greens. For more intense training, consider advanced options such as pre-workout formulas, BCAAs, and adaptogens like ashwagandha.
How do I know which supplements are right for me?
Start by evaluating your fitness and nutritional goals. Determine whether you fall into the Always Active, Casual Competitor, or Peak Performer category. Then, align your supplement choices with these needs and always consult a healthcare professional for personalised advice.
What should I look for when sourcing supplements?
Look for transparency in ingredient sourcing, third-party certifications, and positive expert reviews. These factors help ensure that you’re choosing a product that is both safe and effective.
Are natural sleep supports effective without melatonin?
Yes, natural sleep aids such as chamomile extract, L-theanine, and ashwagandha can promote restorative sleep without the reliance risks associated with melatonin. These alternatives help you achieve quality sleep naturally.
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!
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Published by Subhranil
Subhranil is a Chef during the day and a Graphic Designer by night. He is also a Marketing Specialist, Investor and occasional Freelancer. All of this, a very busy schedule, and he has still been in shape at all times. You can find him on all mornings at the gym in his hometown Burnpur. View all posts by Subhranil
“The body achieves what the mind believes.” Science is proving that physical performance starts in the brain.
What if your brain was the key to leveling up your fitness? Welcome to the world of neuroplasticity—the brain’s ability to adapt and rewire—now being recognized as a powerful ally in physical training.
🧬 What Is Neuroplasticity?
Neuroplasticity refers to your brain’s ability to form new connections, learn, and adapt over time. While this concept is often linked to learning and injury recovery, it also plays a huge role in improving your physical performance, coordination, and athletic potential.
By strengthening the neural pathways between your brain and body, you can make movements more efficient, reduce injury risk, and even speed up recovery.
🧠 The Brain-Body Connection: Movement Starts in the Mind
Every rep, sprint, or stretch begins in your brain. Your central nervous system (CNS) is the command center, controlling balance, coordination, timing, and even motivation. Training with neuroplasticity in mind creates stronger, faster communication between your brain and muscles—leading to better results. Hospitals and clinics are now incorporating multisensory experiences to enhance the healing process.
⚡ 5 Brain-Boosting Benefits of Neuroplasticity in Fitness
✅ 1. Improved Motor Learning
Complex movements like Olympic lifting or gymnastics require neural precision. Repetition with attention strengthens your brain’s ability to recall and refine those patterns over time.
⚡ 2. Faster Reaction Times
Cognitive drills like reaction ball training or app-based games improve your ability to react quickly to stimuli—crucial for athletes and high-performance trainers.
⚖️ 3. Enhanced Balance & Coordination
Balance isn’t just about strong legs—it’s about proprioception, or how your brain tracks body position. Use unstable surfaces or single-leg exercises to enhance neural awareness.
🛡️ 4. Injury Recovery and Prevention
Injuries often disrupt neural movement patterns. Rehab is not just physical—it’s neurological. Slow, focused movement helps your brain “relearn” safe, efficient patterns.
🧘 5. Mental Focus and Resilience
Techniques like visualization, mindfulness, and breathwork can reduce stress, sharpen focus, and improve workout consistency. Your mindset directly impacts physical output.
🧩 How to Train Your Brain While Training Your Body
Here are simple, science-backed methods to make your brain an active part of your workouts:
🧠 Brain Training Strategy
💪 How to Apply It
Mind-Muscle Connection
Focus mentally on the muscle you’re engaging for better form and results
Learn New Skills
Try new movement patterns: kettlebells, animal flow, balance tools
Dual-Task Drills
Combine movement with mental tasks (e.g., balance + counting backward)
Visualization
Mentally rehearse lifts, runs, or routines before performing them
Prioritize Sleep
Neural gains happen during rest—don’t skip your recovery
🚀 The Future of Fitness Is Neuro-Integrated
We’re entering a new era where mental and physical training converge. Whether you’re a competitive athlete or just trying to stay active, your brain could be the secret weapon to better results, faster recovery, and long-term resilience.
“Train your brain like you train your body—and watch your entire system upgrade.”
💬 Join the Conversation
Have you tried mental training techniques in your workouts? What strategies worked best for you? Drop a comment below or share your thoughts on how neuroplasticity can change the way we train.
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Published by Subhranil
Subhranil is a Chef during the day and a Graphic Designer by night. He is also a Marketing Specialist, Investor and occasional Freelancer. All of this, a very busy schedule, and he has still been in shape at all times. You can find him on all mornings at the gym in his hometown Burnpur. View all posts by Subhranil
March Madness Mindfulness + Your Total Gym Workout = Max Results
Exercise and training your body is like anything else you do in life – if you are completely focused on what you’re doing, you’re going to get the most out of it. Read on to learn 4 simple workout concepts that will maximize your benefits and the ROI – Return On Investment – on your Total Gym training time.
Mindfulness and meditation are popular buzz words and all the rage lately. Why? Ultra-successful people will tell you that you can only be 100% effective when your mind and thoughts are in The Present Moment. Sure, you can plan for the future or contemplate and learn from the past, but all of your power lies in The Now.
I’ve been meditating now for over 31 years, and I’ve been teaching for 10. I am often asked what the difference between mindfulness and meditation is.
Mindfulness: Is simply being fully present in the moment and fully present with whatever you are doing. For example, think of your all-time favorite hobby or activity. It could be gardening, drawing, watching a good movie, playing a game like chess or a sport with friends like pickleball. When you are enjoying your favorite hobby, you are completely mentally immersed in the present moment, and you’re focused on one thing and one thing only – your activity. What a gift to give yourself!
You’ll know that you are being mindful and living in the present moment because one result is that time flies. You are so immersed in the here and now and the result is maximum focus, contentment and Joy!
A big part or your joy is when you’re immersed in the present moment, guess what you’re Notthinking about? What happened (or didn’t happen) at work, To-Do lists, the kids, what the stock market is doing, what you’re making for dinner, what you need at the store, or anything else in the past or future that can disrupt your focus and peace. It’s that powerful and rewarding team!
Meditation: Is a discipline that will help you live in the present moment more often in life- no matter what you’re doing. You will start having more control over your thoughts instead of your thoughts controlling you.
Homework: The next time you’re doing something mundane like brushing your teeth or showering or doing the dishes, etc. – Watch your thoughts and how they jump around. Ask yourself if you are in control of what your “Thinker” is doing or if it is just randomly doing its thing of being in the future or the past?
Make sure to watch the video to fully grasp these simple 4 steps and your own awesome, Mindful Total Gym workout:
Close your eyes (this is a powerful team!) and identify the muscle you’re training.
With eyes closed, Visualize that muscle stretching/lengthening during the eccentric movement, and shortening/flexing during the concentric movement.
Coordinate your breath and core contraction (transverse abdominis) with your movement.
Squeeze and hold the muscle you’re working at the peak contraction. And squeeze and hold for a good, two seconds. This is an internal squeeze (like flexing your biceps in the mirror!). This exemplifies my favorite Pilates principle: Focus on the Muscle, not the Movement.
Once again, the benefits?
Max your ROI from your Total Gym Workouts
Being Present and Focused = Less Scatter Brain and More Peace
Being Present, Mindful, Focused, and in The Now during your Total Gym workouts is great practice for approaching other things in your life with the same mental discipline
“Yesterday is history, tomorrow is a mystery, but The Now is a gift, and that’s why we call it the Present!”
Spring Clean Your Fitness Routine: Refresh, Reset, and Recommit
Maria Sollon, MS, CSCS, PES
As the first signs of spring begin to show, it’s the perfect time to hit the reset button on your fitness routine. Much like you might clear out your closet or refresh your living space this season, your fitness regimen can also benefit from a little spring cleaning. After all, fitness isn’t just about the physical. It’s also about resetting your mindset, refreshing your habits, and recommitting to goals that make you feel empowered, strong, and balanced.
Here’s how you can spring clean your fitness routine and set yourself up for success this season, using your Total Gym and beyond.
Evaluate Your Current Routine
Before making changes, take a step back and evaluate where you are. What’s working? What’s not? Spring cleaning begins with clearing the clutter both physically and mentally.
Ask yourself:
Are you feeling challenged, or have you fallen into a rut?
Are there specific areas (core strength, flexibility, endurance) that need attention?
Have you been consistent, or has motivation been slipping?
Are there exercises or habits you’ve fallen into that no longer serve you?
Add Variety to Keep Things Fresh
Just like a stagnant routine can lead to burnout, repeating the same exercises can lead to boredom and plateaus. Use the season’s change as an opportunity to mix things up! Fresh movements can spark new excitement and push your body in ways it hasn’t been challenged yet.
With your Total Gym, try incorporating a variety of exercises that target different muscle groups and improve mobility, stability, and strength.
For example:
Add some Pilates-inspired moves to improve core engagement and posture.
Incorporate Total Gym cardio intervals to elevate your endurance.
Challenge your flexibility with dynamic stretching movements that use the glide board.
Try functional movements that mimic daily activities that translate into real-life tasks.
Set New Goals
Spring cleaning isn’t just about decluttering, it’s also about renewal. Revisit your goals and decide if they still align with your bigger picture. Maybe you’re looking to build more strength for an upcoming adventure or increase flexibility to perform better at a sport. Whatever it is, make sure your goals are specific, measurable, and achievable.
Examples:
Short-term goal: Increase your Total Gym plank hold time by 30 seconds.
Long-term goal: Complete a full-body workout circuit with both strength and mobility components every week.
Setting goals that energize you is key to staying motivated as you move into a new season of fitness.
Incorporate Rest and Recovery
As we shift into warmer weather and outdoor activities, don’t forget that your body needs time to recharge. Spring cleaning your fitness routine also means adding in recovery. Whether it’s foam rolling, stretching, or more rest days, balancing hard workouts with recovery is essential for avoiding burnout and injuries.
Consider integrating yoga-inspired stretches or foam rolling sessions into your weekly routine to promote flexibility and muscle recovery. All this can be done on your Total Gym too!
Try Something New
One of the best ways to break through a fitness plateau is by stepping outside your routine. Whether it’s exploring a new workout style, challenging yourself with a class, or trying different exercises, embracing variety can reignite your passion for fitness.
Consider taking a class at a local gym or online, moving your workout outdoors, or experimenting with new exercises on your Total Gym. Variety keeps your body engaged and helps you keep progressing.
Ready, Set, Spring into Action
Spring cleaning isn’t just for your home, it’s the perfect opportunity to refresh your fitness routine. Use this time to re-evaluate, shake things up, and commit to new goals that leave you feeling stronger, energized, and ready to take on the season ahead.
Your Total Gym offers the versatility, support, and challenge needed to transform your routine and elevate your fitness journey. So step into spring with purpose, excitement, and the strength to make it your best season yet!
