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  • How Your Workouts Can Influence Your Genes » Go Fitness PRO

    How Your Workouts Can Influence Your Genes » Go Fitness PRO


    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.

    Epigenetic Fitness

    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.

    Epigenetic Fitness

    ✨ 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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  • Rewire Your Brain to Improve Physical Performance » Go Fitness PRO

    Rewire Your Brain to Improve Physical Performance » Go Fitness PRO


    “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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  • March Mindfulness + Your Total Gym Workout = Max Results

    March Mindfulness + Your Total Gym Workout = Max Results


    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 Not thinking 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:

    1. Close your eyes (this is a powerful team!) and identify the muscle you’re training.
    2. With eyes closed, Visualize that muscle stretching/lengthening during the eccentric movement, and shortening/flexing during the concentric movement.
    3. Coordinate your breath and core contraction (transverse abdominis) with your movement.
    4. 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!”

    Thanks TG Team!



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  • Spring Clean Your Fitness Routine

    Spring Clean Your Fitness Routine


    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.

    1. 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?
    1. 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.
    1. 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.

    1. 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!

    1. 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!

    Best,

    Maria

    @GROOVYSWEAT  

    Let’s Connect on Social Media



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