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Home Blog Page 42

Made-in-the-USA Gym Equipment – Master List

1_healthytip

15 October 2024

2023 Update: Added Granite Fitness, Solid Bar Fitness, Brutus Tools, Pro Kettlebell, Grind Fitness, Darko Lifting, and more Life Fitness products.

For more specific products, see our USA Made Dumbbells List and USA Made Weight Plates List.

When you prefer USA made products, you support American manufacturing, American jobs, and American values. This improves the country’s long term economic independence, lowering our reliance on countries who do not share our values or laws.

The raw materials, refinement, preparation and assembly sometimes involves multiple countries in some way or another. This leads to grey areas like being partially USA made or “assembled” in the USA.

The FTC regulates the term “made in USA”, defining it as a product where all significant parts are of US origin and all significant processing is done in the US. I am limiting this list to products that appear to meet the strict FTC standard.

I am also limiting it to strength equipment and conditioning / Crossfit equipment, in line with the overall focus of Two Rep Cave. No apparel, supplements, or anything else that’s loosely “fitness” related.

Stores with a Large Portion of USA-Made Products

Rogue Fitness

Rogue is the leading icon in the functional training / Crossfit equipment industry. They have built a reputation based on outstanding customer service, leading-edge high-quality products, sponsoring the Crossfit Games and being active in the fitness community.

They have a 600,000 sqft manufacturing plant in Columbus, OH.

Their Made in the USA page includes over 1000 products in several categories:

– Iron Plates
– Power Racks, Squat Stands, Rigs
– Gym Accessories
– Bars
– Kettlebells
– Strength Equipment

– Lifting Straps
– Bodyweight & Gymnastics Equipment
– Supplements
– Conditioning Equipment
– Mobility Tools
– Strongman Equipment

American Barbell

American Barbell pioneered the first hard chrome plating and Cerakote coating on barbells and the first urethane bumper plates.

Look for their “Made in the USA” note in each product description.

Their USA made products include:

– Bars
– Squat Stands
– Rigs
– Power Racks

– Cable Attachments
– Plyo Boxes
– Jerk Blocks
– Gymnastics Rings
– Technique Plates

elitefts

Founded in 1998 to provide articles and seminars for athletes, and later expanding into selling equipment.

A portion of elitefts’s equipment is made in the USA, marked on the product pages.

Strongman Equipment
Bars
Power Racks

Benches
Weight Storage Racks
Powerlifting Accessories

Iron Company

Established in 1997 as one of the very first online fitness equipment stores.

They have several categories of made in the USA products. The Iron Grip dumbbells they resell are one of the only USA-made urethane dumbbells.

Bars
Cardio Equipment
Dumbbells
Kettlebells

Acceessories
Flooring
Strength Equipment
Weight Plates

Sorinex

Founded in 1980, Sorinex still makes most of their equipment in the US.

Racks & Rigs
Bars
Crumb Bumper Plates
Benches

Storage Racks
Sleds
Medicine Balls

Iron Grip

Founded in 1993, Iron Grip specializes in a small line of weights and makes all of them in the US. They famously supply 24 Hour Fitness.

Urethane Dumbbells
Urethane Fixed Barbells

We included them in our urethane dumbbells comparison.

Power Lift

Power racks, lifting platforms, benches, machines, and accessories. Note that only their own branded products are USA made, not necessarily the products they resell. Check the product pages for the prominent USA made note.

All Power Lift products are proudly Made in the U.S.A.

https://www.powerliftusa.com/about/FAQ

Legend Fitness

Legend Fitness is known for full commercial grade equipment found in many commercial gyms throughout the country. They are expensive but one of the very best.

Legend Fitness has been manufacturing fitness equipment in the United States since 1977. Today, all of our products are manufactured in our Knoxville, Tennessee facility, which we expanded into in 2012.

https://www.legendfitness.com/faqs/general-info-faqs/

Power Racks
Lifting Platforms
Weight Machines
Weight Benches

Dumbbell & Plate Storage Racks
Barbells
Speed & Agility Products

Attyguy’s basement gym that we featured has several pieces of Legend equipment.

Black Widow Training Gear

Black Widow Training Gear started in 2009 by a welder who was known for custom making all kinds of specialty bars and other equipment for people. They now offer a standard selection of equipment based on their custom designs.

We design, produce, and test all products ourselves. All of our training gear is made out of heavy duty steel and built in the USA.

https://www.blackwidowtg.com/aboutus.asp

Cable Attachments
Power Rack Attachments

Wright Equipment

Wright Equipment is an Alabama company that became widely known for their bumper plates in the early 2000s. They have since expanded to many other products.

Use our code TWOREP for 5% off at Wright.

We currently manufacture over 100 items in the great state of Alabama.

https://wright-equipment.com/collections/usa-made-fitness-equipment

Power Racks & Rigs
Rack Attachments
Benches
Dumbbells

Sleds
Machines and Stations
Bumper Plates
Barbells

Granite Fitness

100% of all Granite Fitness equipment and products are built right here in Austin, TX.

https://granite-fitness.com/pages/made-in-usa

Strongman Equipment
Benches

Texas Power Bars

Also known as Capps Welding. They have been making the Texas Power Bar and other Texas bars at their shop in Irving, TX since 1980.

Their USA made barbells are known for having some of the most aggressive knurling of all powerlifting bars out there.

We’ve written a few guides and reviews that include the Texas bars.

Texas Strength Systems

Texas Strength Systems is a manufacturer and large gym in San Antonio where they host powerlifting meets. They partnered with Mark Rippetoe to make a Starting Strength line of equipment (see our Starting Strength equipment article). Their equipment is USA made.

Power Racks
Benches
Strongman Equipment
Monolifts

Weight Machines
Starting Strength Equipment
Platforms

Any weights that they sell such as bars, dumbbells and plates are from other suppliers and not necessarily USA made.

Stray Dog Strength

American-made weight benches, power racks and squat racks. The power racks are their best sellers and are highly customizable with multiple color combinations, components, and additional attachments.

Use our discount code TWOREP10 to get 10% off!

Stray Dog Strength products are manufactured in a state of the art manufacturing facility in Columbus Ohio, that first opened its doors in 1911. We utilized a computer aided manufacturing (CAM) process to ensure all parts manufactured to meet our strict criteria. Our products are made out of USA steel in the USA.

https://straydogstrength.com/quality/

Solid Bar Fitness

Our mission to manufacture the highest quality weightlifting bars that are 100% manufactured and assembled in Kansas with all American parts, has constantly stayed the same.

https://www.solidbarfitness.com/

A company specializing in American-made barbells, plus hex bars and other specialty bars.

Brutus Tools

This company started up in 2020 to address the kettlebell shortage. They mainly just make kettlebells, from a foundry in Pennsylvania.

Blue Lakes Iron

Another company that started up during the 2020 kettlebell shortage.

Our high-quality cast iron kettlebells are made in the USA, rooted in the hardworking legacy of Midwest iron foundries.

https://bluelakesiron.com/pages/about-us

Pro Kettlebell

Started up in 2020 to offer online training programs, and since expanded to selling a couple lines of pro-style kettlebells. Warning: These are not cheap!

Grind Fitness

Most of their equipment is made in Rahway, NJ:

Racks
Rack Attachments
Bars
Specialty Bars

Darko Lifting

A selection of rack accessories and cable attachments that are made in the USA.

Pioneer Powerlifting / General Leathercraft

Since 1979. Their American-made weight lifting belts are regarded as some of the best belts on the market. After all these years they have remain focused on weightlifting/powerlifting belts, with just a few related accessories.

Schiek

Schiek started in 1991 making lifting belts and expanded to gloves, straps and wraps.

“Most” of their weightlifting belts and other products are USA made. Check each product page to be sure.

Their belts are also sold on Amazon.

Ironmind

Founded in 1988. Known for their grip training tools. They have a pretty good range of other exercise equipment too. Most of their products are USA made. The racks are imported. Check the product pages to be sure.

Barbells
Grip Trainers
Sandbag Trainers
Gym Bags

Sled Harnesses
Dip Belts
Benches

Edge Fitness Systems

A very small company (they don’t even have a logo) that makes all their fitness equipment in their shop in Canton, OH. They have been around for a few years now and have gotten great reviews in forum discussions.

They focus narrowly on a couple dozen pieces of specialty equipment like safety squat bars and belt squats. Like many small USA-made shops, their prices are high.

Hi-Temp

The first company to offer what is now known as “crumb” bumper plates made from recycled rubber. Their bumper plates and change plates are 100% USA made. Some bumpers that other companies sell are actually made by Hi-Temp.

Micro Gainz

$fractional weight plates usa made$

All of their fractional weight plates are pressed and coated in PA. Sizes from 1/4 lb on up. They also have a unique design of fractional plates that fit over the inside of most fixed dumbbell handles.

They also make a wooden deadlift jack.

RopeFlex

In business since 2008. They make a few models of endless rope trainers that are all made in the USA.

We are proud to say that all of our products are made in the United States of America, according to the highest quality standards.

https://www.ropeflex.com/aboutus

Ironskull Fitness

Since 2011. Unique skull-head and other kettlebells, cast in American foundries. I featured these in my Many-Faced Kettlebells article.

Golden’s Cast Iron

During the 2020 corona lockdowns this 19th century company filled the supply void by starting their own line of USA made kettlebells and dumbbells.

A 5th generation family-owned company with 138 years of American-made industrial cast iron experience

https://www.goldenscastiron.com/about/

Weight It Out

Clear-coat steel powerlifting plates made in the USA. New 2020 company.

See my review of their plates.

Use our coupon code TWOREP for 5% off.

Grey Man Gear

A new 2020 company based in Reno, NV with several pieces of USA made fitness equipment.

All Grey Man Gear™ products are made in America and used worldwide by US and NATO Military Forces as a part of all BeaverFit Performance Lockers.

https://www.greymangear.com/about

Sleds
Crumb Bumper Plates
Sandbag Trainers

FitBar

Tons of grip training and pull up training equipment. Most of it is USA made. They also note on product pages the ones that are not USA made, which is helpful.

Dominion Strength Training

Leather weightlifting belts, including some made in partnership with Starting Strength and Barbell Logic.

Brute Force Sandbags

Their cordura training sandbags and kettlebell sandbags are made in Denver, CO.

Our USA-made gear is designed to be virtually indestructible and every product is tested and refined by some of the world’s toughest functional and tactical athletes at our 12,000 sq. ft. Brute Force Headquarters and Training center in Denver, CO.

https://www.bruteforcetraining.com/pages/about-us

Cannon PowerWorks

Hand grippers made in the USA. Similar to IronMind and Heavy Grips, which they also sell, oddly enough.

Biggins Iron

Formed in 2020. Currently only has iron weight plates. Their site says they plan on making kettlebells and dumbbells soon.

Homegrown Lifting

Another company to start up in 2020 to deal with the gym equipment shortage of the time. Their crumb bumper plates are USA made.

ALL PLATES PROUDLY MANUFACTURED IN LEXINGTON, KENTUCKY USA

https://homegrownlifting.com/

ZooBells

Unique kettlebells in the shapes of animal heads and others. This is one a one-man operation run by the owner Joe since 2014.

From the artists rendition, to the engineering to the foundry pouring the iron, every aspect of ZOOBELLS was made by American hands.

https://www.zoobellsusa.com/pages/about-us

Stores With a Few USA-Made Products

Rep Fitness

They currently only have a few USA made products:

FringeSport

Fringe offers a 365-day 100% guarantee on everything they sell. They even pay to ship it back in the first 45 days.

Their USA made barbells and other products include a few they added in 2021:

– Bomba Bar v3
– CeraColt Bar
– Lone Star Power Bar

– Crumb Bumper Plates
– Climbing Ropes

We featured their Bomba Bar v2 as one of the best all-purpose bars you can get for the price.

Ivanko

Founded in 1967 and known for their high quality weights. Only a few Ivanko products are made in the USA. On the product page look for the small USA flag or “Made in USA” in the details.

Urethane Dumbbells
Urethane Plates
Urethane Fixed Barbells

Ivanko’s machined plates are included in our machined olympic plates comparison.

Intek Strength

Intek increased their USA-made offerings in 2021. Look for the big American flag on select products.

Modular Functional Bar
American Power Bar
Kraft Raw Barbell
Lightweight Technique Bars

Delta Stainless Steel Dumbbells
Kraft Raw Steel Dumbbells
Kraft Iron Plates

Rubber Flooring Inc.

As the name suggests, rubber flooring is most of what they sell, although they have sister sites all operating under Inc Stores. Many of their rubber mats and rolls are made in the USA, noted in the product details.

We featured their 4×6 rubber mats in our gym flooring guide.

WaterRower

WaterRower makes their wooden rowers in Warren, Rhode Island. Their metal rowers are not USA made.

Spud Inc.

Spud, Inc is known for their specialty straps used for various applications in weight training and powerlifting that they have been making since 2006. Their straps are highly regarded as being safe and dependable.

Their USA made products include many strap type products such as safety suspension straps, dip belts, weight belts, lifting straps, etc.

You can also get most of their straps from Rogue.

Life Fitness

You can find Life Fitness exercise equipment in many commercial gyms. They also own the Hammer Strength and Cybex brands.

Some Hammer Strength products (but not all) in these categories have this image on the product page you can look for:

Hammer Strength Benches
Hammer Strength Machines
Hammer Strength Racks
Hammer Strength 12-Sided Urethane Plates

Hammer Strength 12-Sided Urethane Dumbbells
Hammer Strength Olympic Weightlifting Bar
Hammer Strength Power Bar
Hammer Strength Curl Bar

Rage Fitness

The company started as Gibson Athletic, originally only selling gymnastics equipment. They created the Rage Fitness brand many years ago to sell functional training and strength equipment.

Their USA made category notably has a squat rack, some medicine balls, and climbing and battle ropes.

PRx Performance

They appeared on the show Shark Tank in 2016 with their folding wall-mounted squat rack, the first of its kind. Since then they have grown to a few dozen employees and have a small number of USA-made products.

Profile squat racks
Profile pull up bars
Barbells
Bumper plates
Change Plates

We compared their folding squat rack to a few others.

Kabuki Strength

Founded in 2015 by powerlifters, Kabuki Strength offers barbells, some mobility tools, and virtual coaching.

Check each product page to be sure it says Made in the USA:

Barbells
Bumper Plates
Deep Dish Plates
Calibrated Steel Plates

You can also get some of Kabuki’s bars and mobility tools from Rogue.

We included the Kabuki Squat Bar in our guide to the best specialty squat bars.

PowerBlock

The Elite Series adjustable dumbbells are made in the USA.

We compared the PowerBlock dumbbells to a few other adjustable dumbbells here.

Titan Fitness

Titan Fitness makes a large and low-cost selection of strength and conditioning equipment. Many of the pieces are clones of Rogue equipment.

Several of their bars are made in the USA.

Bridge Built

Established in Cincinnati, OH in 2020.

Their Phoenix squat rack, flat bench, steel plates, and barbells are USA made.

The Step

Their steps, blocks and weight plates are all USA made, as noted on the product pages.

LPG Muscle

LPG Muscle makes weight training accessories including fat cable machine handles and some innovative hooks. A good portion of them are USA made. Check each product page to confirm.

Lynx Barbell

Their squat racks and rigs are USA-made. They have been in business since 2012, flying under the radar of many shoppers.

Muscle Strength Essential for Women Over 60

1_healthytip

15 October 2024

Muscle Strength Essential for Women Over 60

Physical decline associated with aging is not simply the result of getting older. In many respects, it’s a product of becoming less active as we age. Taking it too easy makes aging more debilitating than it needs to be. The human body is much better at repairing and maintaining itself when you keep it well conditioned through a program of regular physical activity, exercise, and good nutrition. This doesn’t change when you move into old age—in fact, the old adage “use it or lose it” is probably more true when you’re in your 60s and beyond than when you’re in your 40s. Slacking off on healthy habits (regular exercise and good nutrition) is the primary factor in age-related problems like excessive muscle loss, deteriorating bone density, declines in strength and aerobic fitness, and increased difficulties with balance and flexibility.

Muscle strength is important for women over 60 because it helps prevent falls, a leading cause of hospitalization. Getting stronger in your 60’s can help you live a longer, healthier life.
Women over 60 should focus on endurance, retaining muscle and bone mass, flexibility and balance. This can help you tone and trim your body, while reducing the risk of falling and injuring yourself. Cross training ensures that you use a variety of exercise types to meet your needs, and reduces the risk of injury — and of boredom.

In a study by Morganti et al., 20 women, all 60 years old, exercised twice a week for one year at 84 percent of one repetition maximum (RM). Performing an intense training regime, the women increased their strength in upper-body, lat pull-down by 77 percent, knee extension by 73.7 percent and double leg press by 35.1 percent. Although 40 to 50 percent of the strength gains were observed during the study’s first three months, improvements in strength were observed over the program’s entire 52 weeks.

If exercise is new to you, start slowly. Always start with warm-up exercises and end with cool-down exercises. Try for a total of ten, fifteen or twenty minutes a day and work up from there. On the other hand if you’ve remained active and continued to exercise through middle age, you probably know your body well enough to recognize your strengths, your natural limitations, and the areas where you should improve to better function in your daily life.

Focus on the major muscle groups, or try a home fitness program for simplification. In your workout list include biceps curls, triceps extensions, squats, calf raises, overhead press, crunches, bench press, bent-over row and push-ups, modified if necessary.
Choose a weight for the different workout moves that is comfortable for your current fitness level. If you can’t perform the minimum number of reps for a workout move with 1 lb. weights, perform the move without weights until you develop strength in that muscle or start with a 1 lb. weight and put it down when fatigued, continuing without the weight. Lower-body moves will accommodate heavier weights than upper-body moves for most people unaccustomed to weight-training.
Practice doing upper body exercises on one leg, keeping your abs drawn in tight to stabilize the spine.
Utilize core equipment such as stability balls and half-round balls. This unstable movement forces your abs, glutes and hips to engage, training them to coordinate more efficiently. Do some exercises such as shoulder presses, biceps curls and squats standing on the half-round ball. Do abdominal exercises such as crunches and planks on the stability ball. Incorporate at least two balance and core exercises into your workouts for optimal results.
Engage in weight-training two to three days each week, with at least 24 hours of rest between weight-training workouts. On those “rest” days, engage in cardiovascular exercise such as walking, jogging, aerobics classes or the cardio workouts with a home fitness program.
Perform your weight-training moves with good form and controlled movement to reduce momentum. Momentum can make weight-training easier and reduce the results you see. Aim for 10 to 12 reps with each move; perform the move slowly up and down. Avoid dropping your arm when training with weights; lower the weight with control.
Rest for a minute between sets and write down the weight used and number of reps as you complete each set.
Build muscle in this regimen for about a month; increase the amount of weight if you find some exercises are easier. If heavier weights aren’t available, work through your sets slower for added benefit, pretending the weights weigh twice what they do. Work through your sets, then repeat for a second round.
Maintain normal breathing patterns while exercising, since breath holding can increase blood pressure.
Never use a resistance that is so heavy it cannot be lifted at least eight repetitions per set. Heavy resistance can be dangerous and damage the skeletal and joint structures. It is recommended that every set consist of eight to 12 repetitions.
Don’t over train. Two strength-training sessions per week are the minimum number required to produce positive physiological adaptations. Depending on the circumstances, more sessions may neither be desirable nor productive.
Given a choice, use machines to strength train, as opposed to free weights. Machines tend to require less skill, and allow individuals to start with lower resistances, increase by smaller increments (this is not true for all strength-training machines), and more easily control the exercise range of motion.

Note:- that the first several strength-training sessions should be closely supervised and monitored by a trained professional who is sensitive to the special needs and capabilities of the older adult.

Disclaimer
The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

10 Deliciously Healthy Ways to Eat Nutella

1_healthytip

15 October 2024

10 Deliciously Healthy Ways to Eat Nutella

Nutella is a beloved spread for many, known for its rich chocolate and hazelnut flavor.

While it brings joy to many snack lovers, it is often labeled as unhealthy due to its high sugar and fat content. Finding healthy ways to enjoy Nutella allows you to savor its delicious taste while still making mindful food choices.

Eating Nutella can be great when paired with nutritious ingredients. It can transform snacks and meals, adding sweetness and flavor without compromising your health goals.

Hence, in this blog post, you will find out some healthier ways to include Nutella in your diet, which ensures you can enjoy this tasty treat guilt-free. But first, let’s look at the nutritional benefits of Nutella and how it can fit into your healthy diet.

Nutritional Benefits of Nutella

Nutella offers some tasty elements that can be enjoyed without feeling guilty. Understanding its nutritional content can help you make informed choices when adding it to your meals or snacks.

Key Nutrients in Nutella

Nutella is mainly made from sugar, cocoa solids, and hazelnuts. One tablespoon of Nutella contains approximately:

Calories: 100
Fat: 6 grams
Carbohydrates: 11 grams
Sugars: 8 grams
Protein: 1 gram.

Despite its sweetness, Nutella provides some beneficial nutrients. Hazelnuts, a key ingredient, are a good source of healthy fats, vitamins, and minerals. They contain Vitamin E and magnesium, both of which support heart health and overall wellness.

Keep in mind that moderation is key. Enjoying a small amount can offer taste without overwhelming your diet.

How Nutella Fits Into a Balanced Diet

You can include Nutella in a balanced diet by using it wisely. Pair it with healthier options to create nutritious snacks. Here are some ideas:

Spread it on whole grain bread: This adds fiber to your meal.
Add it to smoothies: A spoonful can give your drink a sweet flavor and texture.
Dip fruits: Slices of apples or strawberries make a great match.

Nutella can serve as a treat within your daily calorie limit. Just be mindful of portion sizes. A little goes a long way in adding flavor and joy. Balance it with plenty of fruits, vegetables, and whole grains in your diet.

Photo: Getty Images

10 Deliciously Healthy Ways to Eat Nutella

Now, here are some healthy ways to eat Nutella:

1. Nutella Banana Smoothie

A glass of Nutella banana smoothie surrounded by fresh bananas and a jar of Nutella, with a decorative straw and a sprinkle of cocoa powder on top

A Nutella banana smoothie is an easy and delicious treat. It combines the rich taste of Nutella with the natural sweetness of bananas. This smoothie is perfect for breakfast or a snack.

To make it, you only need a few ingredients: ripe bananas, milk, and Nutella. You can also add yogurt for extra creaminess. Just blend everything together until smooth.

Feel free to add ice if you want a colder drink. You can even toss in spinach for a healthy boost without changing the flavor much.

This smoothie is great because it provides energy and keeps you full. The bananas offer potassium, while Nutella adds a tasty chocolate flavor.

Enjoying a Nutella banana smoothie gives you a delightful way to satisfy your sweet tooth in a healthier manner.

2. Nutella Overnight Oats

A jar of Nutella sits on a kitchen counter surrounded by bowls of oats, nuts, and fruit. A spoon is poised to mix the ingredients together

Nutella overnight oats are a simple and delicious breakfast option. This tasty meal combines the creaminess of Nutella with the health benefits of oats.

To make them, start with rolled oats and your choice of milk. You can use almond milk or regular milk based on your preference. Mix in a tablespoon or two of Nutella for that sweet, chocolatey flavor.

Add yogurt or chia seeds for extra creaminess and nutrients. You also might want to toss in some fresh fruit like bananas or strawberries. This adds natural sweetness and a burst of color.

After mixing all the ingredients, place them in a jar and let them sit in the fridge overnight. In the morning, you’ll have a quick and tasty breakfast waiting for you.

This dish is not only satisfying but also gives you energy for the day ahead.

You can have your Nutella overnight oats topped with nuts or seeds for added crunch. They’re perfect for busy mornings or a weekend treat.

3. Whole Grain Nutella Toast

A slice of whole grain toast topped with Nutella and surrounded by a variety of healthy ingredients like berries, nuts, and seeds

Whole grain Nutella toast is a tasty and healthier option for breakfast or a snack. Using whole grain bread adds fiber and nutrients compared to white bread.

Start by toasting a slice of your favorite whole grain bread until it’s golden brown. The warm toast will make the Nutella spread even creamier.

Next, spread a thin layer of Nutella on top. You can adjust the amount based on your taste. If you want to boost the nutrition, add some sliced bananas or strawberries on top.

These fruits not only taste great but also add vitamins and antioxidants. You can sprinkle a few nuts or seeds for extra crunch and protein.

Whole grain Nutella toast is simple to make and satisfying. It gives you a delicious way to enjoy Nutella while keeping things a bit healthier.

4. Nutella and Berry Yogurt Bowl

A colorful bowl filled with swirls of Nutella and berry yogurt, topped with fresh berries, nuts, and seeds

Creating a Nutella and berry yogurt bowl is simple and delicious. You’ll need your favorite yogurt, fresh berries, and a spoonful of Nutella.

Start with a base of yogurt. Greek yogurt works well for its creaminess and protein.

Next, add a mix of berries. Strawberries, blueberries, and raspberries are great choices. They add flavor and nutrition.

Drizzle a generous spoonful of Nutella on top. The chocolatey hazelnut spread pairs perfectly with the tartness of the berries.

For added texture, sprinkle some nuts or granola on top. This gives your bowl a nice crunch.

This bowl can serve as a breakfast, a snack, or dessert. It’s a fun way to enjoy Nutella while getting antioxidants from the berries.

This Nutella and berry yogurt bowl is not only tasty but also filling. It’s a great choice whenever you’re craving something sweet yet healthy.

5. Nutella Stuffed Dates

A plate of dates split open to reveal Nutella filling, surrounded by various healthy ingredients like nuts, seeds, and fruit slices

Nutella stuffed dates are a delicious and healthy treat you can enjoy anytime. Dates are naturally sweet, which pairs perfectly with creamy Nutella.

To make them, simply pit fresh dates and fill them with Nutella using a small spoon or a piping bag. This snack is not only tasty but also easy to prepare.

Dates are a great source of fiber, making this combination satisfying. The Nutella adds a touch of indulgence without too much guilt.

You can also top the stuffed dates with chopped nuts or a sprinkle of sea salt for extra flavor. Almonds or walnuts work especially well.

This treat can be perfect for a quick dessert or a fancy addition to any snack platter. Enjoy your Nutella stuffed dates as a delightful way to boost your energy.

6. Nutella Dipped Apple Slices

Apple slices dipped in Nutella arranged on a plate, surrounded by various healthy toppings like nuts and berries

Nutella dipped apple slices make for a delicious and healthy snack. This treat is easy to prepare and offers a fun way to enjoy fruit.

Start by slicing a crisp apple into wedges. You can choose any apple you like, such as Honeycrisp or Fuji. The sweetness of the apple pairs perfectly with the rich flavor of Nutella.

Next, pour some Nutella into a small bowl for dipping. You can adjust the amount based on your preference. If you want to be even healthier, consider using less Nutella and savoring the apple’s natural taste more.

For an extra touch, you can sprinkle some chopped nuts on top of the Nutella. This adds a nice crunch and boosts the nutrition.

One great way to enjoy your Nutella dipped apple slices is as an afternoon snack or a quick breakfast. It’s a fun way to get in some fruit while satisfying your sweet tooth!

7. Nutella Protein Energy Bites

A jar of Nutella surrounded by various healthy ingredients like oats, nuts, and dried fruit, with a bowl and spoon ready for mixing

Nutella Protein Energy Bites are a tasty and convenient snack. They combine the rich flavor of Nutella with healthy ingredients. This makes them perfect for a quick energy boost.

To make these bites, you’ll need rolled oats, Nutella, and protein powder. You can also add in ingredients like chopped nuts or seeds for extra crunch.

Mix all the ingredients together in a bowl until they form a sticky dough. Roll the mixture into small balls and place them on a plate. Chill them in the refrigerator for about 30 minutes.

Once they’re set, you can enjoy these bites any time. They’re great after a workout or as a midday snack. Plus, Nutella adds a delicious hazelnut flavor, making them hard to resist.

This snack not only satisfies your sweet tooth but also helps keep you fueled. Enjoy your Nutella Protein Energy Bites as a fun and healthy way to snack!

8. Nutella Chia Pudding

A glass jar filled with Nutella chia pudding surrounded by a variety of healthy ingredients such as berries, nuts, and seeds

Nutella chia pudding is a delicious and easy treat. It combines chia seeds with Nutella for a creamy and satisfying dessert.

To make it, start by mixing chia seeds with your favorite milk. Almond milk works well, but you can use any milk you like. Stir in a few tablespoons of Nutella until well blended.

Let the mixture sit for about 30 minutes. This allows the chia seeds to soak up the liquid and become soft. Give it a stir once or twice during this time.

Once the pudding reaches your desired thickness, scoop it into serving bowls. You can top it with fresh fruit, nuts, or even more Nutella for extra flavor.

This dessert is not only tasty but also packed with healthy benefits. Chia seeds are high in fiber and omega-3 fatty acids, making this pudding a good choice for a light snack or breakfast.

Nutella chia pudding is a fun way to enjoy Nutella while still being mindful of your health. Enjoy it any time of the day!

9. Nutella Rice Cakes with Almonds

A spread of Nutella rice cakes topped with almonds, surrounded by various healthy ingredients like fruits and nuts

Nutella rice cakes with almonds are a tasty and healthy snack. They are easy to make and perfect for any time of the day.

Start with plain rice cakes as your base. They are light and crunchy, which pairs nicely with the creamy texture of Nutella. Spread a thin layer of Nutella on top. You can adjust the amount depending on your taste.

Next, sprinkle some sliced almonds over the Nutella. Almonds add a delightful crunch and provide healthy fats and protein. They can also help keep you feeling full longer.

If you want, you can add fresh fruit like banana slices or strawberries for extra flavor and nutrients. This combination makes for a satisfying treat that feels indulgent without being unhealthy.

Enjoy your Nutella rice cakes as a quick breakfast, a snack, or even a dessert. They are sure to satisfy your cravings while still offering some nutritional benefits!

10. Nutella and Avocado Toast

A slice of avocado toast spread with Nutella, topped with sliced strawberries and chia seeds, sitting on a wooden cutting board

Nutella and avocado toast is a tasty and unique combination. You can enjoy the creaminess of avocado with the rich flavors of Nutella.

Start with a slice of whole-grain bread. Toast it to your preference for added crunch. Spread a layer of mashed avocado on top. The healthy fats in avocado make this dish filling.

Next, add a generous scoop of Nutella. The sweetness of Nutella pairs well with the savory avocado. If you want, sprinkle some chia seeds or sliced bananas on top for added nutrition.

This twist on traditional avocado toast satisfies your sweet tooth while keeping it healthy. It’s perfect for breakfast or a snack anytime.

Enjoy this delicious combo that brings together creamy, sweet, and nutty flavors. It’s a fun way to change up your usual breakfast routine!

Portion Control and Moderation

A jar of Nutella surrounded by a variety of fruits and whole grain bread, with a measuring spoon and small portion sizes displayed

Enjoying Nutella can be part of a balanced diet when you practice portion control and moderation. By being mindful of how much you consume, you can satisfy your cravings without overdoing it. Here’s how to enjoy Nutella while keeping health in mind.

Recommended Serving Sizes

A standard serving size of Nutella is about 2 tablespoons. This portion contains roughly 200 calories. By sticking to this amount, you can enjoy the flavor without consuming too many calories.

You can also consider using a small spoon or measuring cup to keep portions in check. This helps you avoid the temptation to scoop out more. If you find two tablespoons not satisfying, pair Nutella with fruits or whole grain toast to add volume without many extra calories.

Tips for Avoiding Overindulgence

To help prevent overindulgence, try these practical tips.

Pre-portioned Containers: Keep Nutella in small containers rather than the larger jar. This makes it less tempting to take more than you planned.
Mindful Eating: Sit down and savor your Nutella. Eating slowly helps you feel full and enjoy the flavor.
Healthy Pairings: Dip fruits like strawberries or bananas into Nutella. This way, you get added nutrients, and it feels like a special treat.
Limit Availability: Don’t keep the Nutella jar out in plain sight. Having it out of reach can reduce the urge to grab it mindlessly.

By using these tips, you can enjoy Nutella while keeping your health goals in mind.

Nutella as a Pre-Workout

Nutella can be a tasty option before your workout. It offers a quick source of energy that can fuel your exercise routine.

Here are some healthy ways to enjoy Nutella as a pre-workout snack:

Spread on Whole Grain Toast: The carbs from whole grain bread provide energy. Nutella adds flavor and a bit of sweetness.
Nutella and Banana Smoothie: Blend banana, Nutella, and some milk for a creamy drink. This combo is rich in potassium and provides a nice energy boost.
Nutella Energy Bites: Mix Nutella with oats and a little honey. Roll into small balls for a portable snack.
Nutella Yogurt Parfait: Layer Greek yogurt with Nutella and your favorite fruits. This gives you protein and healthy fats.
Nutella Rice Cakes: Top brown rice cakes with Nutella. It’s a light snack that’s also satisfying.

Nutella works well as part of a balanced pre-workout meal. Its sugar content provides a quick energy source when you need it most.

Just remember to enjoy it in moderation. Balance is key to fueling your body properly.

Conclusion

Eating Nutella can be a tasty experience when you choose healthy ways to enjoy it. You can satisfy your cravings while also making better choices for your body.

Here are some tips to remember:

Pair it wisely: Combine Nutella with whole grain bread or fruit for added nutrients.
Watch portions: Use a small amount to keep your sugar and calorie intake in check.
Add protein: Spread Nutella on yogurt or cottage cheese for a balanced snack.

Trying new combinations can make your Nutella treats even more delightful. You can experiment with different fruits, nuts, or even low-calorie snacks.

Remember, moderation is key. By making simple swaps, you can enjoy the sweet taste of Nutella without overindulging. So go ahead and treat yourself, but keep these tips in mind to stay healthy!

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Flights of Fancy

1_healthytip

15 October 2024

I recently had an article published on one of my favourite subjects – why winged four legged creatures don’t really work.

You can read the whole article here

As part of the peer review process other people read your article and send back comments as to how it could be improved. One such comment was a link to a document that reviewed ten flying creatures. The issue being that I had not mentioned any of these creatures in my article.

The issue was – they didn’t fly. In the words of Buzz Lightyear – they fell with style.

When it comes to the anatomy of flight, I was concentrating on the limb structure and the mechanics of moving those limbs up and down to create lift and how those muscles and bones affected the others limbs and also, rather importantly, breathing. This, to me, was flight. Large skin flaps between your limbs that allowed you to glide, or fins that allowed you to soar above the water, or limbs that allowed you to glide down from tall structures did not count and I ended up being quite dogmatic about what I meant as flight.

It appears that when you get into flight with a moveable wing, we are not so sure about how it works. In the article there is a link to a you tube video where a flight researcher openly admits he isn’t sure about the mechanics.

A fixed wing that allows a differential in air pressure to be created and creates lift is not, for the purpose of this article, flight. I’ll ponder that tomorrow as I prepare to fall with style at the airport.

Author: Anatomy Fundamentals

Janet Philp has spent a lifetime exploring fitness and wellbeing. Starting in group exercise, travelling through rugby to representing the UK at martial arts before including Yoga, meditation, Budokon and personal instruction. Her passion is anatomical function and educating people to use their bodies to their full potential.
View all posts by Anatomy Fundamentals

5 Exercises To Help Fix Low Back Pain & Stiffness — California Strength

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15 October 2024

5 Exercises To Help Fix Low Back Pain & Stiffness — California Strength

WHAT MOTIVATES MADDISON PANNELL? | AMERICAN OPEN NATIONALS 2020

Olympic Weightlifting, Community Content, Sports and CompetitionDavid SpitzFebruary 26, 2021cal strength, weightlifting, olympic weightlifting, olympic lifting, girls who lift, snatch, clean and jerk, cal strength youtube channel, weightlifting competition, max out friday, american open, usa weightlifting, maddison pannell

What is time under tension (TUT)?

1_healthytip

15 October 2024

One of the main benefits of joining a gym is escaping daily life’s tension. Whether it’s that project at work, the family matter that keeps coming back, or simply the stress from global events, gyms — and EVO, in particular — are safe spaces to unwind. After all, exercising releases endorphins that make you feel happier and more energized.

However, there’s a type of tension you should be embracing at the gym—and no, it’s not the moment you find out who doesn’t put the weights back on the rack after using them. We’re talking about time under tension (TUT). But what is time under tension? And how can this technique help you improve your performance, endurance, and overall strength? Stick around and find out.

What is time under tension (TUT)

Despite its complex name, time under tension (TUT) is simply the period a muscle is held under tension during an exercise set. The idea is to lengthen each phase of an exercise movement to make the sets and exercises longer.

When you lift weights, you can focus on reps or weights. TUT, on the other hand, focus on the duration of time your muscles are engaged. To achieve that, the goal is to slow down each repetition, prolonging the period your muscles are working.

For example, imagine you’re performing a bicep curl. Instead of bringing the dumbbell to your shoulder quickly, the goal is to extend the time it takes to bring the dumbbell up and then down again, keeping the bicep engaged longer.

Benefits of this approach

Scientific evidence on this approach may vary, and the most recent study did not show promising results for increasing muscle size and strength. A previous one, however, shows that this approach can help you build muscle and overall strength.

In general, enthusiasts of this technique claim that it helps you overcome workout plateaus, and grow and tone your muscles; plus, since it requires controlled movements, it will make you more mindful of proper form and breathing techniques.

Besides, this approach will grant you all the benefits of regular strength training, such as improved physical health, better posture and balance, boosted metabolism, and long-term health benefits such as prevention of age-related muscle loss and reduction of chronic disease risks.

How to incorporate it?

1 – Slow it down

The main idea is to make each repetition last longer than usual. So, if you’re considering incorporating this technique into your routines, count 3 to 4 extra seconds in each exercise, to ensure you’re performing these movements at a slower tempo.

2 – Adjust reps, rounds and weights

Your routine will be impacted by this, which means you’ll have to adjust your workout routine. You might have to consider reducing the number of reps or rounds since this approach will take a toll on your muscles. Another option is to use lighter weights and build up from there.

3 – Choose the right exercises

Time under tension is particularly effective in isolation exercises, as these movements target a single muscle group, allowing for greater control and prolonged engagement. Isolation exercises include staple moves such as bicep curls, tricep extensions, chest presses, lateral raises or leg extensions.

4 – Track your progress

Tracking your workouts helps you gain a deeper understanding of your body’s strengths and weaknesses, revealing patterns and trends that can shape your training strategies. This particular case will offer a clear view of the effectiveness of this method.

How To Choose The Best Digestive Enzymes

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15 October 2024

How To Choose The Best Digestive Enzymes

If you struggle with bloating or have trouble digesting certain foods, you’ve likely considered using digestive enzymes for relief. With so many options, finding the best digestive enzymes can feel overwhelming.

In this article, we’ll explain what digestive enzymes are, how they work, and what to look for so you can choose the best one for your digestive needs.

What are Digestive Enzymes?

Digestive enzymes are substances naturally produced by the body to help break down food.

In fact, enzymes are released in your saliva as soon as you start chewing. As food moves through the GI tract, enzymes continue to break down proteins, fats, carbs, and other large nutrients. This process mainly occurs in the stomach, small intestine, and pancreas.

Supplemental digestive enzymes work similarly. They help break down nutrients into smaller, more easily absorbed molecules. For many, taking digestive enzyme supplements can help relieve bloating by minimizing the fermentation that can occur when nutrients aren’t fully digested. This fermentation process can draw in gas, leading to bloat and discomfort.

Types of Digestive Enzymes

There are several types of digestive enzymes, each with a specific role. Some break down proteins, while others help digest the milk sugars found in dairy. To find the best digestive enzyme (or enzymes) for you, consider the types of foods you need help digesting.

Here’s an overview of how different types of digestive enzymes can help:

Enzymes that breakdown protein

Digestive enzymes in the proteases family help digest proteins into their building blocks, called amino acids.

The breakdown happens in the pancreas allowing for amino acids to be absorbed in the upper part of our abdomen, called the duodenum. Amino acids are typically regarded as a marker for protein quality and they are essential to many important functions including muscle and tissue repair.

There are many different types of proteases for protein digestion, including:

Protease
Bromelain
Papain

Enzymes that breakdown carbohydrates

Amylases are a group of enzymes that help break down starch into sugars like glucose. Mainly, starches are found in bread, cereal, corn, rice and root vegetables like potatoes.

For some, starches can be difficult to digest due to their complex molecular structure. Certain types of starches known as resistant starches, are nearly indigestible, which can lead to fermentation in the large intestine and cause bloating.

Digestive enzymes in the amylase family work to break down starches into simple sugars that can be used for energy. The release of amylases typically starts at the mouth via saliva and continues at the pancreas.

There are various types of amylases including:

Glucoamylase
Alpha-galactosidase
Invertase
Diastase

Enzymes that breakdown fats

Lipase is the main digestive enzyme that breaks down dietary fats. It works by digesting fats into its simple form known as free fatty acids which are compounds that help energize tissues in the body. Lipase does most of its heavy lifting in the pancreas, but it’s also secreted in the mouth and stomach.

It’s important to fully digest dietary fats for a variety of reasons – for one, fat-soluble vitamins like vitamins A, D, E, and K, rely on lipase to release them into the body’s tissues for use. Poor fat absorption can also lead to more serious gastrointestinal issues like diarrhea and fatty bowel movements.

Enzymes that breakdown fiber

Despite being healthy, many dietary fibers are indigestible which is why they can cause bloating for many people. Fortunately, various types of enzymes can make fiber easier to digest.

For instance, the digestive enzyme cellulase can help break down cellulose, an indigestible fiber that makes up the cell wall of high-fiber fruits and veggies, into easy-to-digest sugars.

Another example includes beta-glucanase, an enzyme that breaks down beta-glucans, a soluble fiber that makes grains like oats and cereals difficult to digest.

Enzymes that breakdown milk sugar

Lactase can help break down lactose, the milk sugar found in dairy that contributes to bloating and discomfort. For most people, poor dairy digestion isn’t a huge health threat. However, if you find yourself avoiding dairy because of GI discomfort, you may be missing out on key nutrients like calcium and vitamin D.

Interestingly, about 70% of adults are low on lactase, hence why unpleasant bloating after eating dairy is so common. Fortunately, taking a digestive enzyme supplement that provides lactase can be helpful if you struggle with bloating after eating dairy.

What to Look for in a Digestive Enzyme Supplement

Digestive enzyme supplements can support better digestion and nutrient absorption. With so many options available, it’s crucial to understand what makes a quality supplement. Here’s a breakdown of what to consider:

Clinically supported

When choosing a digestive enzyme, look for one that is backed by clinical research. Clinical support ensures that the product has been tested and shown to be effective for the intended use. Look for clinical studies that are “gold standard”, meaning a study that compared the product to a placebo, and was double blinded (meaning both participants and the researchers did not know which product they were taking) and participants were randomized to a group to ensure minimal bias. Flatter Me was compared to a placebo in a randomized, double-blind clinical trial and shown to reduce bloating (at 30 and 120 minutes after a meal) among 19 healthy adults who suffered from occasional bloating.

Benefits

Not all digestive enzymes are created equal and it’s important to choose a formula that addresses your specific concerns.

For general digestive support, look for a broad spectrum or comprehensive digestive enzyme blend that includes proteases, lipases and amylases to break down proteins, fats and carbs. Specific types of these enzymes can be helpful in breaking down specific hard to digest things like fibers.

Flatter Me contains a blend of 18 digestive enzymes that work to break down all food groups to reduce bloating and support nutrient absorption. Flatter Me Extra Strenght provides 50% more digestive enzymes for added support for hard to digest foods or for people who need extra enzymes (as we age we make less digestive enzymes naturally so may need some extra support). Flatter Me Plus contains the Flatter Me 18 digestive enzyme blend plus 2 clinically studied probiotic strains that provide the benefits of Flatter Me along with improving regularity and more bloat relief through supporting gut health.

Ingredients

A high-quality digestive enzyme supplement should contain a comprehensive blend of enzymes that can break down a variety of foods. Look for products that include:

Protease: Breaks down proteins into amino acids.
Amylase: Helps digest carbohydrates.
Lipase: Breaks down fats.
Cellulase: Assists in breaking down fiber from plant cell walls.
Lactase: Helps digest lactose found in dairy.
Bromelain & Papain: Natural enzymes from pineapple and papaya that aid protein digestion.

A supplement with a variety of enzymes will help ensure it can handle your entire meal, leading to better nutrient absorption and less digestive discomfort.

Potency

The potency of the enzymes is measured in activity units like HUT (Hemoglobin Unit Tyrosine Base) for protease or FIP (Fungal Lipase Unit) for lipase. The potency determines how effective the enzyme is at breaking down specific nutrients into smaller forms that are easier to digest. It is important to check the label of a digestive enzyme product to make sure that it provides these units as this is what really shows the potency of an enzyme.

Certifications

Third party certifications, like that from the Clean Label Project, are important independent measures of quality for digestive enzyme supplements.

The Clean Label Project is a non-profit organization that independently tests all HUM products for hundreds of environmental and industrial contaminants, including heavy metals, pesticides and plasticizerst. Their certification ensures that a supplement has undergone rigorous third-party testing and meets high standards for purity and safety.

Final Thoughts

With the right digestive enzyme supplement, you can optimize your digestive health, reduce bloating, and support nutrient absorption. It is important to be sure you are selecting a product that meets your needs, is clinically studied, is transparent in labeling how potent it is, and is verified clean by third parties.

How Much does it Cost to Lease Gym Equipment?

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15 October 2024

How Much does it Cost to Lease Gym Equipment?

It takes approximately $30-50,000 to fill a gym with about 3-4,000 sq ft and about $10,000 for a smaller studio or gym with roughly 1,500 sq ft. Now, depending on how many big machines vs. smaller items you want, more versatile things like bands, dumbbells, and benches, you would be looking at an average of $60-100 a month…PER ITEM.

The bigger the gym space, the more needed equipment, and the higher the monthly lease charges. Now, let’s discuss those factors.

Type of Equipment

The monthly average of $60-100 per item is typical for bigger equipment such as treadmills, ellipticals, and stationary and recumbent bikes. These are the main staples for a gym. Whether your clients are novices or pro athletes, almost everyone hits cardio in some fashion.

Most leasing companies split their available equipment into 3 main categories: Cardio, Strength, and Accessories. You can lease everything from dumbbells to treadmills and mats if necessary.

The most popular equipment leased includes:

Treadmills
Ellipticals
Bikes- Recumbent and Stationary
Rowing Machines
Free Weights
Benches, Bars, Racks
Battle Ropes and other Specialized equipment

Cost of Equipment

Just like any other purchase, the lease cost depends on how much the product is in the first place. For example, I did a search for machines at various leasing companies.

Treadmill prices ranged from $2,999 all the way up to $14,000.
Bench options ranged from $250-600 each.
Row machines ranged anywhere from $1,200 to $2,800.
Multi-Gym machines with cable pulling options ran around $17,000!

So, unless you have the money upfront to pay for just one of each of these, leasing is a very viable option.

Buying in Bulk

It also helps to lease in bulk. If your gym space is smaller, you may only be able to fit 2 or 3 big machines, a weight rack, and have more “mobile” type equipment. Benches, free weights, bands, ropes, and plyo boxes can be moved around the gym for users, and the price is lower. You might save money leasing these items in bulk.

Lease Terms

Three key components factor into the monthly lease agreement: term length, the locked-in interest rate, and the type of agreement. Most term lengths range from 12- 60 months. Interest rates aren’t locked in until you sign a contract, but they make a big impact on the monthly payments. Use this handy calculator to help you understand different term lengths.

Some leases let you buy out the equipment once you pay the lease off, or they give you a discount to renew the lease. Other options cover maintenance and replacement within the agreement. Just make sure you read the fine print first.

Credit Score and Budget

Your credit score plays a big part in how much a leasing company or a bank will allow you to finance. The average qualifying credit score is 620-640 at a minimum. The higher the score, the better financing you can get. This affects the term and interest rate offered to you as well.

Your budget is what you can afford to shell out monthly for the lease of all your equipment. The best advice ever given to me on any large purchase in life is this:

Make a list of everything you need to put money towards for your business. Rent for the building, monthly utilities, and payroll, to name the big ones. Then make a list of income-bearing items like gym memberships and any add-ons like personal training sessions your clients will pay for.

Figure out your projected expenses, so you know what you are comfortable paying monthly for each leased machine. You also need to know how much you can spend and still make a profit to keep your gym a success. This is called your break-even point.

Pros and Cons of Leasing Gym Equipment

Some of the numbers above might be bigger than some people are ready to see, so let me put it a little more into perspective for you. Leasing has its good and bad points, but ultimately the deciding factor comes down to upfront costs.

Pros for Leasing

The biggest item in the pro column is the lower upfront costs. Instead of shelling out the $30-50,000 in one shot, you can lease for a monthly payment. This keeps your head above water more since you will have money coming in monthly to help offset the monthly costs.

Another big pro item is maintenance… if you choose the right contract. While you are essentially renting this equipment, the leasing company wants to ensure the longevity of its products. They will typically cover any regular maintenance and damages from the usual wear and tear.

Taxes. Yes, leasing can be a tax break for the business. Since you don’t own the equipment, you don’t have to count them as business assets. PLUS, you can usually write the monthly payments off as a business expense. WIN WIN!

Cons for Leasing

Really, you can put the ownership question on both lists. Since you don’t own it, you aren’t wholly responsible, but BECAUSE you don’t own it, you can’t always choose the brand of product or the condition of what you lease. Sometimes companies only offer used equipment. Others provide new but only select brands and models.

That cost you are saving by not having to pay in full, you may be paying in interest rates and financing. Because you are leasing, you have a monthly payment. Some of those companies will include amount for maintenance and depreciation while in use. Do the math before signing a lease agreement; you may find buying outright is cheaper in the long run.

Overall, the cost of leasing gym equipment comes down to the size of your gym, how much equipment you need, and how much your budget allows for added monthly expenses.

Tuning In: What Does it Mean to Listen to Your Body?

1_healthytip

15 October 2024

Tuning In: What Does it Mean to Listen to Your Body?

What does it mean to “listen to your body?” Learn more about mindfulness and how to tune in to your body’s needs during your yoga practice or workout versus watching everyone else.

We hear it all the time: “Listen to your body.” But in our fast-paced world, where we’re constantly bombarded with messages and notifications, what does this really mean?

Honoring Your “Today Body”

In my fitness and yoga classes, I always encourage my students to listen to their bodies – not just their bodies in general, but what I call their “today body.”

Some days, you’re feeling great! Everything feels open and strong, you’re energized, and you’re ready for a challenge. Some days are just hard. You have turmoil in your personal life, you haven’t had enough sleep the night before, you’re injured, etc.

Can you really expect everything to function the same on a tough day as an ideal day? I think having that expectation can be a recipe for disaster.

Sure, there are times when I’ve had a hard day, and fitness or yoga has served as a salve. I’ve been successful, but, there have been plenty of other times where I’ve had this expectation that everything would feel great. I’ve gotten injured or ended up worse off than where I started emotionally or physically.

Acknowledging your “today body” is a big part of listening to your body.

Body Wisdom: A Neglected Language

Your body is an amazing communicator. It speaks to you through physical sensations, emotions, and cravings. Hunger pangs? That’s your body’s way of saying, “Hey, I need fuel!” Yawning and sluggishness? A clear sign you’re due for some shut-eye. That feeling in your gut? Maybe it’s telling you that you’re not in a safe environment.

The problem is, we often ignore these very clear messages. We push through fatigue, silence hunger pangs with coffee, and “walk it off” when it comes to pain. This disconnect from our internal signals can lead to cascading problems, from burnout and illness to emotional imbalances and challenges in our relationships.

yoga teacher in runners lunge anjaneyasana

Mindfulness: Reconnecting with Your Body

So, how do we reconnect with this neglected language of our bodies? Here are some tips on how to start:

Slow Down and Check In

Take a few minutes each day – particularly upon waking – to simply be present with yourself. Sit quietly, close your eyes, and focus on your breath. Scan your body for any sensations, tight muscles, or areas of discomfort. This is also a great time to focus on areas where you might feel open and easeful. This helps to establish the state of your “today body.” It doesn’t mean that you can’t change the state of your “today body: from hour to hour, but it’s a great baseline to note, overall, how you’re feeling on a particular day.

Notice Your Patterns

Are there certain situations or people that consistently zap your energy? What foods leave you feeling sluggish? Pay attention to how your body reacts to different stimuli and make adjustments. I noticed that I was getting bad about stress eating around certain work events. Once I acknowledged that this was a pattern, I was able to develop healthier responses to this stress, therefore setting up a positive habit in place of a negative one.

Respect Your Limits

We all have different levels of stamina and resilience. Certainly, there are times when creating some level of discomfort/resistance can help you get stronger physically and/or emotionally, but, it’s important to know when you’re playing it smart and within safe parameters, versus going beyond the point of safety to try to keep up with someone else or show off. Pushing yourself beyond your limits can lead to injury and burnout. Learn to say no when your body is saying “enough.”

Honor Your Cravings (Sometimes)

Cravings can be your body’s way of signaling a nutrient deficiency. If you’re constantly reaching for sugary snacks, it might be a sign you need more complex carbohydrates or healthy fats. Some cravings can have an emotional connection or simply be a sign of dehydration.

Listening to Your Body is a Journey

Learning to listen to your body is a journey, not a destination. Developing a strong mind-body connection takes time and practice. There will be days when you miss the cues, and that’s okay. Be patient with yourself, grant yourself grace, and celebrate your progress along the way. The important thing is to cultivate a sense of curiosity and respect for your body’s wisdom. By tuning in, you’ll be better equipped to make choices that promote your overall health and well-being.

Remember: Your body is one of your greatest assets. Treat your body with love and kindness!

TL; DR: Listening to your body is about developing a strong mind-body connection. It’s about becoming aware of the subtle (and not-so-subtle) signals your body constantly sends you. These signals can be physical sensations like hunger, fatigue, or aches and pains, and they can also manifest as emotional cues like stress, anxiety, or mood changes.

Listening to your body isn’t about being rigid or self-indulgent. It’s about creating a healthy and sustainable relationship with yourself. By tuning in, you can unlock a life filled with more energy, vitality, and joy.

Your Guide to Becoming a CPT

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15 October 2024

Interested in Becoming a Certified Personal Trainer (CPT)?

Becoming a Certified Personal Trainer (CPT) is a rewarding journey. It allows you to inspire and guide others towards their health and fitness goals. If you’re passionate about fitness and helping others, this career path could be a perfect fit.

After ten years in the fitness industry, I can confirm that getting certified as a Personal Trainer creates many amazing opportunities.

In this article, I’ll cover everything you need to know about how to become a personal trainer. From selecting the right certification program to gaining practical experience, we’ll break down each step of the process.

Let’s dive into how you can turn your passion for fitness into a fulfilling career!

Understanding the Personal Training Profession

The fitness industry has seen substantial growth, with the U.S. Bureau of Labor Statistics projecting a 19% increase in employment for fitness trainers and instructors from 2021 to 2031.

This growth shows that more people recognize how important physical fitness is. It also highlights the value of professional help in reaching health goals.

Personal trainers now operate in various settings, including gyms, corporate wellness programs, online platforms, and private practices, offering specialized services tailored to individual client needs.

Importance of Certification as a Personal Trainer

Becoming certified through a credible institution like AFPA is crucial for aspiring personal trainers. Certification shows your commitment to professionalism and ensures you have the knowledge and skills necessary to safely and effectively guide clients towards their fitness goals.

Why Choose a Reputable Certification Program?

Enhance your credibility and trustworthiness with potential clients
Provide a solid foundation of knowledge in exercise science, anatomy, and program design
Learn essential skills in client assessment, goal-setting, and progress tracking
Ensure you understand proper exercise techniques and safety protocols
Can lead to higher earning potential and career advancement opportunities
Offers continuing education (required to maintain your cert) and resources to keep you updated on industry trends and best practices

By choosing a respected certification program like AFPA’s, you’re investing in your future success as a personal trainer and positioning yourself as a qualified professional in the competitive fitness industry.

Learn How to Become a Certified Personal Trainer Online in Less Than 6 Months

Steps to Becoming a Certified Personal Trainer (CPT)

Meet Prerequisites for Certification

Before you can become a CPT, you will need to meet the prerequisites. This may include:

Age requirements
Some educational background (high school diploma or GED)
CPR and AED certification

Selecting the Right Certification Program

Regardless of which provider you go with, it’s important to choose an accredited certification program.

I suggest doing your research and comparing the most well-known, nationally accredited options before deciding on which one you’d like to take. Some factors to consider when selecting a program include:

Cost
Location (online vs. in person)
Self study vs. group study
Length
Requirements

For example, AFPA’s CPT course is online and self-paced, designed to be completed in 6 months or less, with digital textbooks included.

Scheduling and Preparing for Your Certification Exam

After completing your course, you will have a specific time frame to schedule your exam. I suggest you find out this time frame before starting the course. This way, you can ensure you have enough time to study and take the exam at a comfortable pace. Planning ahead also helps you avoid any scheduling conflicts.

Some exams allow open notes, while others do not. Most exams are taken online, but sometimes you’ll need to go to a proctored exam center. Learn how your exam is run in advance.

When studying, take notes in a way that fits your learning style.

For my studies, I use a binder to organize all my digital guides and typed notes. While reviewing, I make additional notes on the guides and highlight key points. If I find a topic difficult to remember, I use a sticky note to mark it.

Passing Your Certification Exam

Each exam is given in its own way, so I can’t tell you exactly how to pass yours. However, I can offer some general tips to help prepare for success.

Start by checking for online practice exams. If none are available, gather your course quizzes and guides to make a similar exam. For instance, if the real test is all multiple choice, create questions that mirror that style using your course materials. There are many AI tools available online that can help you generate mock exams when you provide the right information.

Additionally, you might have to identify anatomy. I suggest finding anatomy images online and testing your recall abilities on a piece of paper. A lot of the questions are tied your knowledge of anatomy, using scientific terms in exercise scenarios.

If you’re taking the exam at home, set up your environment exactly as required on exam day in advance.

If you are taking the exam in person, learn about the exam setting in advance and try to recreate this environment at home. Once your study space is ready, remove distractions, get some water, and set a timer. Essentially, prepare your study days as if they were the actual exam day.

This approach will help you be ready physically, mentally, and emotionally. Furthermore, it allows you to identify any changes you might need to make before the exam.

Gaining Practical Experience in the Fitness Industry

Don’t be afraid to take part-time jobs, entry-level positions, or even intern for free for a set period of time. This allows you to figure out what you really like, what you’re naturally good at, and will expand your professional network. You want to avoid getting stuck in a position right after gaining your certification only to find that it does not suit you.

I also recommend taking this route in case you’ve decided to become a personal trainer after working in a different industry. This approach allows you to dip your toes into the industry without quitting your current position and getting stuck.

When I began my journey in personal training, I was also a full-time music agent. Although I appreciated the music industry, it was not a long-term fit for me.

My entry into personal training came through my sister in Arizona. I accepted a corporate wellness role that required me to keep my personal training certification. This full-time position allowed me to practice and refine my personal training skills both in my job and in my free time.

Building Your Career as a Personal Trainer

As a personal trainer, you don’t need to start your own business to find clients or succeed. I have worked for myself and for companies, so I understand the pros and cons of each. Let me guide you through some interesting options to explore as you begin your personal training career, along with possible earnings.

Exploring In-Person Training Opportunities

1. Corporate Fitness Trainer

Imagine being the go-to fitness expert for an entire company! As a corporate trainer, you’ll design and lead fitness programs for employees, conduct health assessments, and create personalized workout plans. You might even organize wellness seminars and manage on-site fitness facilities.

2. Personal Training Studio Owner

For the entrepreneurial spirits among you, starting your own personal training business or studio can be incredibly rewarding. You’ll develop your unique training philosophy, manage client schedules, and potentially hire additional trainers as your business grows.

3. Corporate Wellness Consultant

This role allows you to travel to different organizations, offering group fitness classes, wellness workshops, and individual coaching sessions. You’ll assess company-wide wellness needs and recommend initiatives to improve employee health and productivity.

4. Entry-level Positions in Gyms or Fitness Centers

Typically, you earn an hourly wage working in a gym, fitness center, or health club, and sometimes you can receive a commission for attracting clients on your own. This experience also lets you watch other trainers, learning not only about their training methods but also about their way of life.

This is a great path if you want to become a senior trainer or a fitness manager. These roles often offer higher pay than that of a regular personal trainer. Additionally, they usually come with a fixed salary and benefits.

Embracing Online Training Options

1. Virtual Personal Trainer

The digital age has opened up exciting possibilities for one-on-one training online. You’ll conduct video consultations, create personalized workout plans, and provide real-time form corrections and motivation during virtual sessions.

2. Digital Fitness Platform Coach

In my current position, I serve as the Head of Client Success at Sworkit, a digital fitness app and benefits provider. I apply my personal training certification and skills daily. I suggest fitness challenges, collections, and workouts to our clients, which include global companies.

In a role like this you might lead live-streamed classes, create pre-recorded workout videos, or provide personalized coaching through chat or video calls. You could also be involved in developing workout programs or challenges for the platform’s users.

My journey from a traditional personal trainer to overseeing Client Success globally at a digital fitness company demonstrates the exciting evolution of our industry. I still chat with and train clients, recommend challenges, curate webinars, source talent, and contribute to product development.

Understanding Potential Earnings and Financial Growth as a CPT

Regarding earnings, the income potential for CPTs can vary widely based on factors such as location, experience, specialization, and clientele.

According to recent data:

The median annual wage for fitness trainers and instructors is around $40,700.
Top earners in the field can make over $75,000 annually.
Self-employed trainers or those with a strong client base can potentially earn six-figure incomes.
Additional income streams can come from group classes, online training, creating fitness content, delivering webinars, and more.

Continuing Education and Specializations for CPTs

As a personal trainer, ongoing learning is crucial for career growth and providing excellent service to your clients.

Popular Specializations in Personal Training

Consider focusing on areas like:

Specializing can significantly boost your career. For example, my sister teaches reformer Pilates for endurance athletes, aging populations, and individuals with scoliosis. Her specific expertise makes her highly sought after by these client groups.

The Importance of Ongoing Learning and Certification Maintenance

Staying current with fitness trends and research is essential.

It helps you:

Enhance your skills
Maintain certification
Stand out in the market
Adapt to industry changes

Consider pursuing complementary certifications in areas like nutrition coaching, health coaching, adaptive fitness, or corrective exercise. Each new qualification opens up more career opportunities and expands your potential client base.

By continuously learning and specializing, you’re investing in your career longevity and increasing your ability to help a wider range of clients achieve their fitness.

Current Industry Trends and Future Prospects

Staying up-to-date in the fitness industry is crucial for your success as a personal trainer. This includes keeping informed about industry trends and meeting recertification requirements.

Emerging Trends in Personal Training and Wellness

Mental health support and stress management programs
Flexible work arrangements and work-life balance initiatives
Virtual fitness classes and wellness challenges
Inclusive wellness programs for employees with disabilities
Support for neurodiverse employees
Cultural competence in wellness offerings
Accessibility features in digital wellness platforms
AI-powered health assessments and personalized recommendations
Wearable device integration for health monitoring
Virtual reality options for immersive movement experiences
Telemedicine and virtual health consultations
Integration of physical, mental, emotional, and social well-being programs
Focus on preventive care (i.e. musculoskeletal programming) and lifestyle medicine

Recertification Requirements

Most certifying bodies require recertification every 2-3 years, involving:

Budgeting for CPT Recertification

Plan for:

Recertification fees
Continuing education courses
CPR/AED recertification

Leveraging Recertification for Growth

Pro Tip: Certain specialty courses may fulfill requirements for both a new certification and your basic Continuing Education Units (CEUs) for your CPT.

What does this mean? Check if your CPT provider has additional certifications. For example, AFPA provides health coaching certifications. If your goal is to become an NBHWC board-certified coach, enrolling in the board certification prep course will help you gain a new certification while also earning CEUs for your existing CPT. The key is to select CEUs that align with your career goals!

Conclusion: How to Get Certified as a Personal Trainer

Your key steps to success include:

Choose a reputable certification program
Gain diverse practical experience
Develop your unique style and niche to help the right people
Continue learning and stay current with industry trends

This career path is an excellent choice for self-motivated individuals, entrepreneurs, and those who thrive in dynamic environments. If you enjoy movement, love helping others, and seek a profession that allows for constant growth and evolution, then personal training could be the perfect fit for you.

Take that first step. Get certified and see where this rewarding career takes you. The fitness industry needs passionate professionals like you. Best wishes on your journey!

Author Bio

Victoria P. Davis, NBC-HWC, CPT

Victoria has a decade of experience in corporate health coaching, fitness, wellness content development, and presenting in the health, fitness, and wellness communities.

She received the “Health Coach of the Year” Award in 2018 from The Wellness Council of Arizona and was featured in AZ Central’s “Who’s Next in Health and Fitness.” Victoria’s journey of thriving with Tourette Syndrome and scoliosis fueled her mission to help others with similar stories.

Victoria serves as the head of Client Success at Sworkit, a global digital fitness and movement solution, and channels her passion for helping people find enjoyable daily movement.

References

https://www.linkedin.com/posts/victoriadaviscreativeco_life-update-may-2024-almost-a-licensed-real-activity-7199614897377222657-myh5

How to Set Up Your Health Coaching Business in 8 Easy Steps: Tips from an Experienced Wellness Coach

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