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Affordable Hotels with Gyms: Your Holiday Travel Guide

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Affordable Hotels with Gyms: Your Holiday Travel Guide

The holiday season is fast approaching, and many travelers are gearing up for a well-deserved break. Yet, with rising travel costs and economic uncertainties, the prospect of seasonal escapes means keeping an eye on those costs more than ever.

Whether you are planning a Thanksgiving visit to loved ones, a winter getaway, or a New Year’s adventure, finding affordable hotels for the holidays can help you make the most of your travel budget.

But planning the perfect break is not only about finding a cozy haven at the right price but also about preserving a healthy lifestyle during the holidays – especially with all the festive indulgences on your plate.

From planning ahead and utilizing hotel booking websites to seeking seasonal offers, we will guide you through the process of making the most of your holiday travels without sacrificing your wallet – or your commitment to sleighing your winter fitness goals.

Let’s get started.

Top tips for finding affordable hotels for the holidays

Affordable Hotels with Gyms: Your Holiday Travel Guide

1. Travel comparison sites are your friend

When you want to find and compare accommodation prices quickly, one of the most effective ways to find affordable hotels is to leverage travel comparison websites like KAYAK, Trivago, or Ratepunk.com.

These platforms allow you to search for accommodation based on your destination, travel dates, and budget. Then, voila, you get a comprehensive list of hotel options, along with their prices, amenities, and user reviews. Comparing prices and features this way can help you identify the best hotel deals and make an informed decision in a flash.

2. Contact hotels directly

Since the holidays are one of the most popular times of the year, this means hotels are in great competition with each other. The result? Lots of amazing offers, deals, and packages for you to take advantage of.

While travel websites are valuable resources, it is also a good idea to reach out to hotels directly. This way, you can inquire about potential seasonal discounts or promotions that may not be listed on booking websites. Some hotels offer special rates to guests who book directly, and you can negotiate with the hotel staff to secure the best deal.

3. Explore HotelGyms.com

Keeping those extra pounds at bay over the holidays is a must for travelers who prioritize health and fitness. In this case, HotelGyms.com is a game-changer. Our innovative platform specializes in helping you find hotels with exceptional gym facilities.

What sets it apart is its focus on travel and fitness, making it a valuable resource for when you want to stay fit when traveling. Moreover, HotelGyms.com offers membership pricing, which can help you unlock significant discounts on accommodations. By becoming a member, you gain insider access to exclusive rates and benefits, such as reduced hotel costs and enhanced fitness amenities.

4. Be flexible with dates

Traveling during peak holiday dates often comes with a higher demand for accommodation, leading to increased prices. If your travel schedule permits, consider being flexible with your dates.

Midweek stays are usually more affordable than weekends, and traveling before or after peak holiday dates can save you money.

BONUS: Compare Prices between Platforms

Are you aware that a multitude of platforms provide exclusive pricing deals for their mobile app users? This trend is prevalent across various services, and Booking.com stands as a notable example.

Furthermore, the advantages amplify when you join the Booking.com Genius program. As a member, you not only enjoy the initial app-based discounts but also gain access to a range of additional perks. These benefits can include priority customer service, special offers, and even more discounted rates, all designed to enhance your booking experience and provide greater value.

This dual approach of app-specific discounts coupled with the Genius program membership makes Booking.com an attractive option for savvy travelers looking to maximize their savings and enjoy a more rewarding booking process.

Staying fit when traveling during the holidays

Santa in the gym

Make it a merry Fit-mas

Of course, it is important to kick back and relax over the holidays, but do not forget about your well-being, too. Maintaining your fitness routine will help you stay energized and combat the fatigue that can accompany long journeys. It also supports your immune system, which is crucial during the holiday season when colds and flu are more common.

Moreover, it is an excellent way to balance out the extra calories from holiday treats – guilt-free. To help you maintain your fitness regimen, consider using our GymFactor. This unique tool helps you discover hotels with outstanding fitness facilities.

We also made our GymFactor available for Booking.com and KAYAK, by installing our new free Browser Extension, works on Google Chrome and Microsoft Edge.

Use on-the-go workout apps

When you are away from home, workout apps like Fitbod and Freeletics can be your best companions. They offer a wide range of workouts that require minimal or no equipment, be it bodyweight exercises, cardio routines, or strength training sessions – all tailored to your fitness level and goals.

You can break a sweat from the comfort of your hotel gym, room, suite, or if you are brave enough to face the outdoor chill… the local park.

Consider winter wonderland workouts

Incorporating physical activity into your plans is a fantastic way to explore your destination while staying fit when traveling. Instead of always relying on taxis or public transportation, opt for refreshing walking tours, bike rentals, or hiking adventures.

You will not only stay active but also discover your beautiful destination from a unique perspective.

Do not forget your sneakers

Although it is tempting to pack those elasticated waist pants, do not forget to stuff your suitcase with your activewear essentials. Think about bringing lightweight, portable fitness equipment such as resistance bands, a jump rope, or a yoga mat.

These items take up minimal space in your luggage but can greatly enhance your workout options, whether at your hotel gym or outdoors. Must-packs are your workout attire, comfortable sneakers, and a reusable water bottle to stay hydrated.

Savor festive flavors with no regrets

Part of the joy of the season is of course the roast turkey, sticky cranberry sauce, and plenty of pie. Of course, it is also essential to maintain a balance. When you do enjoy those seasonal specialties, keep portion sizes in check.

Also, when dining out on your winter escape, opt for healthier choices on the menu, such as salads, lean protein, and grilled vegetables.

Additionally, having healthy snacks like nuts, fruit, or protein bars on hand can help you resist unhealthy temptations while out and about during the day.

Wrapping up your holiday escape

The key to a fulfilling winter break lies in striking a balance between affordable travel and maintaining a healthy lifestyle. The good news is this is achievable, even during these current times of economic uncertainty. 

Here is how, in summary, so you can find affordable hotels for the holidays in confidence.

Holiday travel budget tips

  • Plan ahead and use hotel booking websites for affordable accommodation.
  • Reach out to hotels directly for potential unlisted discounts and promotions.
  • Explore HotelGyms.com for fitness-focused travel and hotel gyms, offering membership benefits and reduced hotel costs.
  • Be flexible with travel dates to save money, considering midweek stays and non-peak times.

Staying fit during holiday travel

  • Utilize tools like HotelGyms’s GymFactor to find hotels with top fitness facilities.
  • Use on-the-go workout apps like Fitbod and Freeletics for convenient exercises.
  • Incorporate winter wonderland workouts by exploring destinations through walking tours, bike rentals, or hiking.
  • Pack activewear essentials, lightweight fitness equipment, and a reusable water bottle for staying active on the go.
  • Opt for healthier menu choices when dining out, such as salads, lean protein, and grilled vegetables.
  • Carry healthy snacks like nuts, fruit, or protein bars to resist unhealthy temptations while exploring.

Ready to book your affordable winter escape with wellness in mind? Your perfect holiday escape awaits at HotelGyms.com. You can explore budget-friendly hotels with first-class fitness facilities, plus uncover exclusive rates and membership benefits.

When you want to source the best hotel gyms around, consult our handy Browser Extension.

Natálie Taschlerová: Czech Ice Dancer National Champion Success Mantra “Patience, Passion, and Love for hard work”

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Natálie Taschlerová: Czech Ice Dancer National Champion Success Mantra “Patience, Passion, and Love for hard work”

Natálie Taschlerová is a Czech ice dancer. With her brother and skating partner, Filip Taschler, she is the 2020 Nebelhorn Trophy champion and two-time Czech national champion (2022–2023). They represented the Czech Republic at the 2022 Winter Olympics.

Natálie Taschlerová: Czech Ice Dancer National Champion Success Mantra “Patience, Passion, and Love for hard work”

On the junior level, she is the 2019 JGP USA bronze medalist and has competed in the final segment at three World Junior Championships, their highest placement being fourteenth in 2019. Nationally, she is a three-time Czech national junior champion.

Taschlerová began learning to skate in 2004 and subsequently began learning ice dance alongside her brother Filip following the end of his partnership with Karolína Karlíková. Years later, Taschler would say that “our relationship is better since we started skating together. When we were younger, we fought like small kids, but now we are adults. We respect each other.”

Taschlerová/Taschler made their international junior debut in the 2017–18 season, including two appearances on the ISU Junior Grand Prix, placing twelfth in Poland and thirteenth in Austria. After winning what would be the first of three Czech junior national titles, they made their first appearance at the World Junior Championships, where they finished eighteenth.

Competing their second season on the Junior Grand Prix, Taschlerová/Taschler were thirteenth at JGP Lithuania and eleventh at their home JGP Czech Republic. They then won their first international junior medals competing at minor events, a bronze at the Open d’Andorra and a silver at the junior category at the Inge Solar Memorial. Junior national champions for the second time, they finished the season placing fourteenth at the 2019 World Junior Championships.

Women Fitness President Ms. Namita Nayyar catches up with Natálie Taschlerová an exceptionally talented Czech ice dancer and two-time Czech national champion here she talks about her fitness routine, her diet, and her success story.

Namita Nayyar:

You were born in Brno, Czech Republic. You started skating at the age of three years and subsequently, you began learning ice dance alongside your brother Filip Taschler. In 2017–18 season you won first of three Czech junior national titles. This later propelled your career to the height where you have been at the top of the world of ice dancing. Tell us more about your professional journey of exceptional hard work, tenacity, and endurance?

Natálie Taschlerová:

I started with figure skating at the age of two, initially just to learn how to skate. Out of all the sports I’ve tried, I fell in love with figure skating the most. Alongside this, I was also engaged in sports gymnastics. However, a time came when I had to make a choice between the two. I had talent in both disciplines, but it was becoming increasingly difficult to maintain my commitment to each. Consequently, at the age of 11, I chose to continue with figure skating and stepped away from gymnastics.

My transition to ice dancing was prompted by a previous injury; I severely broke both bones in my right forearm for the second time, which resulted in a lengthy and difficult recovery. When I returned to the ice, the fear of jumping was overwhelming. I found myself contemplating whether to leave figure skating altogether to lead a more conventional life focused on school. The alternative was to switch disciplines, and I always had strong skating skills and an intuitive feel for music on the ice. It was then that my brother, Filip, suggested we try skating together. Now, here we are in a different country, chasing our dreams. Sometimes, it all feels quite surreal.

Our first junior medals gave us a glimpse of a promising future in the sport. These achievements fueled our ambition to reach higher levels. During the 2018-2019 season, we were still skating and living in our hometown, Brno, training under our former coach Nikola Višnová. Our coach had trained and lived in Milan during her professional career. Although home was comforting, we knew that to improve, we needed to step outside our country. We explored staying home as long as possible, trying to find suitable training conditions. However, this proved very challenging.

The first major change was our schooling. With training starting at 11 a.m. and ending around 5-6 p.m., attending school daily became nearly impossible. Some teachers were unsupportive of our journey, causing more problems. As a result, we switched to online homeschooling, which was a tremendous help. We both graduated high school and found we actually enjoyed studying. The best part just needed a computer and Wi-Fi to connect to our classes’ haha!

That season, we began collaborating with Matteo Zanni, travelling to Milan for weeks at a time to prepare for significant competitions like the 2018 Nationals and the 2019 Junior Worlds in Zagreb. After the season, Matteo invited us to move to the USA with him, offering us a chance to start a new life there. It was a pivotal opportunity, and we knew if we wanted to excel, we had to seize it. Our former coach, who was pregnant for the second time and planning to retire from coaching, supported this move. Leaving our family was tough, especially since our father was ill, but he encouraged us to pursue our dreams.

In the summer of 2019, we relocated to Chicago. It was a huge change – new country, different language – everything was unfamiliar, but it was exciting. We even spent the first week sleeping on the floor without beds, which is now one of my fondest memories. Exploring the USA, experiencing new culture, and meeting athletes and coaches were incredible. Besides training with Matteo Zanni, we worked with Collin Brubacker and Oleg Ebstain. Everything seemed perfect. It was the summer of my dreams. Until our lives were turned upside down.

In July 2019, our father passed away from cancer. It was devastating and brought everything to a halt. We returned to the Czech Republic, uncertain about our next steps – whether to continue skating or stay home to support our mom. The financial aspect was a significant concern since figure skating is very expensive. However, we tried to keep going. Skating became one of the things that saved us. While we didn’t have much time to process our grief, we continued, knowing this was what our dad wanted – for us to always fight and follow our dreams. Figure skating is a long journey where patience, passion, and a love for hard work are very important.

Full Interview is Continued on Next Page

This interview is exclusive and taken by Namita Nayyar President of womenfitness.net and should not be reproduced, copied, or hosted in part or full anywhere without express permission.

All Written Content Copyright © 2024 Women Fitness

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.

Best Dumbbell Triceps Exercises – Workouts with Free weights

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Best Dumbbell Triceps Exercises – Workouts with Free weights

When it comes to training triceps, most movements are performed using the cable pulley.  Movements like the triceps pushdown, either with ropes, a single cable pulley, or a straight bar attachment, are almost always found in a typical chest and triceps or bodybuilding training split. Today however, we’re going to talk about the best dumbbell triceps exercises, to give you some more variety, as well as added functional strength and muscle mass.

The triceps brachii is a major muscle of the upper arm. The triceps run along the humorous bone, from the shoulder down to the elbow. Along with the biceps, it allows for extension and retraction of the forearm. The triceps muscle is a voluntary muscle, meaning it’s a muscle you choose to move.

“Triceps” means “three heads”, which refers to the segmentation of the triceps muscle into three different muscles. The triceps consist of the long, lateral, and medial head.

  • Long head: Running from the shoulder blade down along the length of the humerus (upper arm bone)
  • Lateral head: Positioned on the outer side of the back of the arm
  • Medial head: Located on the inner side of the back of the arm

Best Dumbbell Triceps Exercises – Workouts with Free weights

Dumbbells never get enough credit. Serious strength and mass can be made when you incorporate dumbbells into your training routine. And it’s safe to assume that if you are weightlifting, that you are already using dumbbells in your training regimen to some degree. 

Dumbbells require greater muscle activation and muscle stabilization. They also eliminate strength and muscular imbalance, improving balance, coordination, and posture through actively recruiting the core and improving midline stability and strength. Lastly, dumbbells provide more freedom of movement and active range of motion, that’s why free-weight tricep exercises are paramount in building greater strength and muscle mass.

The single arm triceps kickback is one of the most popular free-weight triceps exercises, yet often gets criticism. The kickback is a difficult dumbbell triceps exercise, in terms of muscle activation. It must be performed with full range of motion and at the right arm angle, to full contract the triceps brachii. Otherwise, it can feel like you aren’t fully utilizing your triceps. 

  • Start by kneeling on a bench support yourself with your none working arm and knee.
  • Ensure your chest is flat facing the bench, at a 90-degree angle.
  • With one arm, and dumbbell in hand, hold the dumbbell against your pec
  • Fully extend your elbow until your arm is straight and contract your triceps
  • Slowly return your arm back to a 90-degree angle to starting position, with minimal arm movement, using your elbow as a hinge.

The narrow grip dumbbell press or Hex Press, is a compound movement, that doubles over as a chest and triceps exercise. The narrow grip dumbbell press is an effective exercise to activate the triceps as well as emphasize the inner chest to bring a full and develop aesthetic. 

  • Lie flat on a bench with two dumbbells in hand
  • Press the weight above you over your chest
  • Place the dumbbells together and slowly lower the weight to your chest
  • Pause, then push the weight back up

The seated dumbbell overhead triceps extension can be performed with one arm as a single unilateral movement, or a bilateral movement, using one dumbbell with two hands. Either variation will help develop bigger and stronger triceps, as it emphasizes a full range of motion, and can be performed for volume, to build more muscle mass.

  • Position yourself on a bench with a single dumbbell between your hands fixed in a diamond grip
  • Raise and press the dumbbell over and directly above your head
  • Bend the elbows and slowly lower the weight behind your head forming a 90 degree bend at the elbows
  • Once your arms are fully contracted and extended, reverse the movement, raise the dumbbell back up, overhead to starting position.

Intimidating as it may sound the dumbbell skull crusher is a popular and effective dumbbell triceps exercise. Often used in bodybuilding programs and found in some of the most popular bodybuilders training routines. The skull crusher not only works your triceps, it also works your chest similar to a dumbbell pullover, without the full contraction. The skull crusher is a good triceps dumbbell exercise to activate the medial head of the triceps, as compared to standing triceps extensions or other exercises in which your upper arm is at your side.

  • Lie down flat on a bench with a single dumbbell of minimal or moderate weight to start.
  • Position your head at the top of the bench, and with a diamond grip using both hands, press the dumbbell overhead. This can also be done unilaterally with two dumbbells, one in each hand.
  • Flex your elbow and lower the weight over the top of your head, until your arms are fully extended behind you
  • Press the weight back up overhead to start position.

The incline dumbbell triceps kickback, is one of the best dumbell triceps exercise, with greater extension. Although the conventional triceps kickback works, by having your arms at the side of the bench, it positions your upper body in direct alignment with the direct plane your arms need to stay on for maximal contraction. 

  • Position yourself on an incline bench set at standard 45 degrees
  • with two dumbbells one in each hand, kickback your arms at the same time behind you, flexing your triceps
  • reach maximum extension, with your body in a static position. 
  • Once you reach full extension, bring your arms back to 90 degrees parallel with the floor. 

Rep and set protocols merely depend on what your desired goal is. I generally recommend aiming for at least 4 sets of challenging weight, with progressive overload, with a rep range starting at 16 and working your way down, with an increase in weight, with no less than 8 reps. This will get you the best results to build more muscle mass and strength. If your goal is purely body aesthetics, increase your workout volume, and slightly decrease the load. Increase to 5-6 sets, and either increase your reps to failure, or aim for at least 14-16 reps per set. Now, if you just want to build more strength, decrease the rep count, increase the weight, and decrease total sets between 3-4, while increasing time between reps for active recovery to push heavier loads.

Dumbbells are an often-underrated training implement in bodybuilding. A mix of dumbbell exercises, machines, and functional strength training will improve overall performance, physique, and strength. By incorporating the best dumbbell triceps exercises into your training, you can increase mobility and total body strength.

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Just Swing a Kettlebell: Undertaking the “Simple” February Swing Challenge

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Just Swing a Kettlebell: Undertaking the “Simple” February Swing Challenge

My Background

I’m a 55-year-old male (schoolteacher by day) who weighs 177 pounds and stands just over 5’9”. The focus of my forties, honestly, was CrossFit. This included eight years of WODs, Metcons, and hero workouts. I learned a lot, attaining multiple certifications including CrossFit L1 and L2, weightlifting, gymnastics, and a myriad of other CrossFit continuing education courses. I coached for six of those years at a local “box.” It was a family affair and brought my family together in fitness.

Back then, the CrossFit kettlebell course had faded out, but luckily my coach had spent a long weekend with Jeff Martone just before that happened. He incorporated kettlebells into a lot of our strength training (and Metcons) at the gym. I got hooked.

Pretty soon I was reading a lot of Pavel’s work, buying most (maybe all) of his books, listening to him on the Tim Ferriss and Joe Rogan podcasts, and reading StrongFirst articles. I bulked up my own kettlebell collection at home to experiment and train outside the box. Eventually becoming known as the “kettlebell guy” at the gym, constantly touting their simple elegance and Pavel’s ingenious protocols. Eventually, my son and I took a day long StrongFirst workshop with the “Red Gorilla” in New Hampshire. Then, during Covid, I traded the double-under, Metcons, and box jumps for StrongFirst protocols and philosophy with kettlebell swings, rucking, bodyweight movements, and barbell work.

And so evolved my strength training in my fifties.

Just Swing a Kettlebell: Undertaking the “Simple” February Swing Challenge

Before I took on the February Swing Challenge

In the corner of the living room of my Vermont house, an old and narrow, two-story home in Burlington, live an array of six kettlebells—12 through 32kg. They live at the head of the small room for all who enter to see. I sometimes think of it as what Pavel refers to as my “courage corner.” I don’t hide my kettlebells so that I can’t hide from them; though the handles boast chalky residue, none wear dust.

Often, they garner comments such as, “Quite a collection.” The response, in my head, is always the same, “Not really. Not yet.”

Others comment, “What are you training for?”

Again, in my head, and sometimes joking with my son, the answer is, “To be harder to kill.” I don’t say it out loud outside our circle because a lot of folks don’t quite “get” such a comment, thinking it violent or odd. But I think daily about training for life and its endlessly variable challenges.

It’s not really a joke, because something happens swinging those kettlebells several times a week. One does become harder and more resilient. StrongFirst might label it the “what the heck” effect. And though I’m no Jason Bourne (nor Derek Toshner nor Fabio Zonin), I can lift heavy stuff and do hard things, thanks, in part, to facing those heavy iron kettlebells day in and out.

Some benchmark training before the challenge included daily combinations of kettlebell swings or lifts, usually Simple, AXE, or Q&D swing protocols with a 32kg kettlebell and rucking with a 30-pound pack for 2.3 miles four days per week. I complemented those training modalities and structures with bodyweight exercises such as pullups and handstand walking. I also began deadlifting again after a year-plus hiatus, lifting 225lb for 5×5 sets once or twice a week, and even hit a 290lb lift at the top of a spontaneous ladder sequence in my unheated garage early one sub-zero morning in January, although that pull wasn’t as “buttery” as I wanted. I hike, ski, and keep relatively fit. I’m not a beast, just a guy wanting to be “harder to kill” in life.

I did complete a basic Simple test on January 28, but my notes read “a bit sloppy,” lacking snap in a few swings, “Iron taste in throat,” and a bit of lung burn. Room for improvement, as always.

The two-arm swing setup

When the February challenge email dinged my inbox on January 30, I had already been training consistently. I had some tangible goals but wanted to complete the Simple test with a 32kg kettlebell and the SFG snatch test for my gender and age group (using a 20kg kettlebell) sometime in mid-winter. But then came that email, and it sparked a fiery intention in me. It seemed as much a mental endurance test as a physical one.

The email read:

For the 29 days of this leap year, in February perform 100 swings and 10 get-ups daily.

Guidelines for “Leap into S&S”:

  1. This is in addition to not in place of your “regularly scheduled training.”
  2. Use a weight 70-80% of your typical swing weight.
  3. Use 70-80% power and intensity.
  4. Set a baseline by performing a Timeless 10×10 with your working weight on February 1st.
  5. Vary the sets, reps, and sequence.
  6. Obey the StrongFirst stop signs.
  7. Go lighter as needed.
  8. Enjoy!

Could I go for so many unbroken days and still abide by StrongFirst principles? Could I get stronger and avoid overtraining?

Could I become harder to kill rather than exhausted and vulnerable?

Accepting the Challenge

“Why not?” I thought.

The February challenge seemed a perfect way to sharpen my training focus and test my adaptability, offering a clear path to increased volume via sound underlying strength principles and stop signs: attention to form and rate of perceived exertion (RPE), load waving, and anti-glycolytic training. It might also tidy up my Simple performance by getting more time with kettlebells in hand, and maybe it would better prepare me to “own” the snatch test at 20kg.

I re-read the email several times, noting the ideas about swinging a lighter kettlebell on days when the 100 were supplementary or complementary to other training. The math put me at a 24kg kettlebell as a go-to for complementary swings. I also noted the encouragement to “play” and mix it up by waving weight and changing up sets, reps, and timing.

“Let’s go,” I said to myself.

On February 1, I rucked with my 30-pound pack for about two and a half miles in the early morning, and then completed 100 one-arm swings, performing 5 reps OTM (on the minute) for 20 minutes and 10 standard “Simple” get-ups.

The challenge began without much trouble.

Then the grind set it. Deep into the first week, I was swinging, rucking, and mixing in some bodyweight work. I was tired, without question. My son, with whom I share a fitness passion, texted me, “How’s your posterior chain?”

“Fatigued, but not injured,” I wrote back. The increase in sheer volume was a rugged teacher.

By the end of the second week there were mornings, rucking uphill, I just felt slow. “Slow, but not damaged,” was my thought. “But diminished?” Bits of Pavel’s wisdom hummed in my mind. And I mentally translated the StrongFirst stop signs to my rucking. I didn’t want to train slow to be slow. I didn’t want to trade power just to complete a grind. So, next ruck, I kept watch on a big old clock that hangs on a brick building near our house, one that I pass on the way out and in each morning. My time didn’t waver from one ruck to the next. My body was tired, but my breathing wasn’t labored.

David performing the rack walk

Objectively, I wasn’t slowing down. I was in, most probably, hormesis. My body was taxed but adapting and growing. To embrace the changes, I determined to keep the rucks in the mix, but dropped the sessions to three instead of four in the third week to stave off training slow or overtraining.

I also began more “creatively” waving loads and protocols with my swings. Within the AXE protocol, I threw in two-armed swings with my 32kg kettlebell, and sometimes I snatched the lighter kettlebells in a waved session. For example, I’d set up five kettlebells and move up and down the line for two sets of one-armed swings at each kettlebell for 20 or 30 minutes, sometimes snatching the 16kg, 20kg, and 24kg kettlebells. By February 28, I snatched a few with the 28kg kettlebell as well. On multiple days I returned to a basic S&S or Q&D protocol using the 32kg kettlebell, and sometimes the 24kg, the recommended lighter weight.

About that time, with my swing groove “greased,” I was inspired to complete a snatch test (for fun) while visiting my daughter. She has a 16kg kettlebell in her apartment, so one morning I just snatched sets of 20 OTM, finishing with get-ups, and then skiing the rest of the day with her. The day after that I swung that same 16kg for 100 unbroken one-arm swings in sets of 20, before moving into my get-ups combined with some presses.

The following week, the fourth week in, I adapted the training outside my swings again, replacing weighted rucks with longer mountain hikes and a return to faster legs on steeper terrain.

And then came February 28. One more day of 100 swings.

“How are you feeling?” my wife asked.

I hesitated. Tired. Sure. But also, good. Accomplished. And like I could go out and function in the world regardless of my training. I wasn’t limping or slogging through my days. And, quite honestly, the end felt bittersweet. That evening, I decided to complete the basic S&S protocol in the morning for my final 100 swings—a fitting cap for the challenge.

The Results

After waking up and drinking my coffee on February 29, I changed my mind about the S&S plan. I felt pretty good, so why not just try a snatch test? I told myself that if the first minute didn’t reveal quality form and power, I’d just turn it into a Q&D snatch session. And, really, such a test at the end of such a long bout of training would be testament to whether the training itself stood up and if I had properly attended to StrongFirst principles, philosophies, and stop signs.

I chalked my hands and turned up the music. Loud.

The hike pass in the one-arm swing

Five minutes later I’d completed one of my smoothest snatch tests to date. No burning lungs or hacking cough followed, only my 10 get-ups after a couple minutes rest. Then I loaded up my truck and headed to the mountains for a three-mile winter hike in the mountains with my dog.

Challenge completed. Test completed. Goal completed.

In reviewing the month, I think back to a February 6 email I received from StrongFirst, quoting Pavel: “Understanding is a delaying tactic…” The email then elaborated, extrapolated, and unpacked the quote with a learning-to-swim analogy. It’s not a Nike challenge of “Just do it…” but there is something to mastering principles under duress, which the challenge provided.

It made sense.

When I consider the completion of the 3,000+ swings, I think of it like this: though I think I understand Pavel when I read his work or view his lectures, I am no master of programming. Simply committing to the 100 or more swings and 10 get-ups every day of the “simple challenge” in addition to (and sometimes as) my regular training, forced me to live and practice sound philosophy like monitoring my RPE. StrongFirst’s most basic guidelines such as the talk test, proper form, and power output used as barometers within their “do this” protocols pushed me. It made me a better athlete, a more precise training practitioner, and a better thinker about the training, including the why and how.

The why and how came from doing. And doing became the why and how.

Subjectively, the month sharpened my physicality, increasing my fitness. I base this assertion on a few observations.

First, the perceived weight of my kettlebells, especially the heavier ones, felt lighter in my hands at the end of the month, such as when I spontaneously snatched the third reps of the 28kg during sessions of the AXE protocol. I equate this to just a slightly denser posterior chain from all the volume. The kettlebells floated more easily.

Second, my breathing became more relaxed in my standard training sessions as the month progressed, such as when I returned to a classic S&S session, revealing an increased aerobic capacity. The real reveal for me came near the end of the challenge, when I pushed that final AXE session on February 28 from a planned 20 minutes to 30, based on the talk test, form quality, and power output, and then my final snatch test. It was an easy day. My recovery was quick, and I moved smoothly into a multiple-hour hike in the snowy Green Mountains.

Third, though my weight remained constant, my shirts do feel slightly tighter around the chest and shoulders, and my pants are snugger over the quads, hips, and glutes.

Next, I would comment that the mental gains also seem substantial. I learned flexibility with purpose within my programming—getting in an “extra” or “standard” 100 swings daily takes some prep, but also some determined listening to one’s body. This seems analogous to a rule in poetry: repetition with variation. I think of Robert Frost’s adage about free verse, without form for function, he chided, you might as well be “playing tennis without a net.” Hence the attention to the baseline of 100 swings within the protocols, using the basic StrongFirst principles to guide proper execution.

Objectively:

  • I completed over 3,000 swings throughout the month of February.
  • I successfully and confidently completed a snatch test at the requisite weight for my age group.
  • I re-tested and toned up my Simple test on the morning of March 3, without sloppiness or lung burn, and with a metronomic 50:50 work to rest ratio on the swings.
  • I pulled that same 290-lb deadlift that I’d lifted in January, but smoothly and confidently, on two separate, subsequent days, as a sort of “let’s see” metric. The first lift occurred on March 1, the day following my swing challenge completion, and again on March 3, the afternoon after the Simple test. I knew I could most likely hit it once, but hitting it on two days, relatively close together after a training session revealed that I was acquiring “any day” versus “good day” strength.

Reflecting on Pavel’s words “understanding as a delaying tactic” and this challenge, reminds me of a common Zen adage about the pitfalls of trying too hard to “get” something with overplanning and overthinking. It goes something like, “Just sweep the floor.” By focusing your complete attention on the act of sweeping, the understanding will naturally come.

I appreciate and am grateful for StrongFirst, whose instruction has given me structure with insightful and science-based protocols, methods, philosophies, so that in a month like February, I can just “swing a kettlebell.”

“Kettlebell Simple & Sinister”—available as a book (paperback, Kindle, audio) and on video

David Mendenhall

David Mendenhall is a middle-school English and History teacher in Vermont. He is a former CrossFit coach who now spends his time training with kettlebells and a rucksack and dreams of completing the SFG I certification in the near future. An avid skier and fan of the outdoors, he is a firm believer in the StrongFirst adage that “Strength has a greater purpose.”

Priorities Edition – Starting Strength Weekly Report October 7, 2024

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Priorities Edition – Starting Strength Weekly Report October 7, 2024

October 07, 2024

Priorities Edition

On Starting Strength



  • Programming Misconceptions –
    Rip discusses common training misconceptions, explaining why they aren’t optimal and how your time could be better spent.



  • Regrets as a Novice Lifter by Deborah Lebl –
    Consider me your peer. I will not speak to you as an authority on strength training, but simply as someone who gets it. “It” being your experience as a novice lifter…



  • The Back Angle in the Squat by Steve Ross –
    The squat is the most technically demanding lift to coach and execute, and I suspect that’s why most personal trainers skip out on learning how to do it…



  • From Tumor to Triumph –
    Chriss, a lifelong fitness enthusiast, faced serious health challenges after being diagnosed with a tumor that affected her physical abilities. Following surgery, she turned to strength training and saw significant improvements.



  • How to Press Using the Rack by Andrew Lewis and Adam Martin –
    Starting Strength Coaches Andrew Lewis and Adam Martin demonstrate how to use the rack to press for deconditioned lifters.

  • Weekend Archives:

    Using a Foot Platform to Eliminate Back Pain in the Bench Press by Andrew Lewis –
    Most flat benches sold are between 16 and 20 inches tall. A short-legged person may find that they are not able to effectively plant their feet during the bench press…

  • Weekend Archives:

    Strength vs. Endurance: Why Are You Wasting Your Time in the Gym? by Mark Rippetoe –
    When you consult a medical person about exercise, the standard recommendation amounts to a prescription for a certain number of minutes per day or per week…


Priorities Edition – Starting Strength Weekly Report October 7, 2024

In the Trenches

Get Involved

Best of the Week

Old timers hand, strength, size, grip

Panda

I was at a family gathering with people I haven’t seen for many many years. There were some older retired men, probably in their early 70’s. Shaking their hands left me feeling like a 12 yr old girl! What’s going on? My 450 DL seems to have done me no favor in this regard. Yes they all worked various hard manual labor type jobs day in day out, is it just purely a conditioning adaptation? I’m curious as to the mechanism, as I assume there would have been little progressive overload? Just the same shit every day over and over. I guess I’m just jealous of their true man hands!

Mark Rippetoe

I think you’re just impressed with normal men, since there are so few of them to interact with. It’s good that you noticed.

Best of the Forum

Occupational shoulder flexibility

NicholasAstro

I’m a trades pipe welder. In certain situations at work (welding overhead or uncomfortable fixed positions) I tend to get bound up. I have full range of motion on all pressing movements.

Assuming someone desires greater flexibility outside of training, is there a method of increasing flexibility (I’m talking very minor improvements, not full on yogi shit) that can be safely performed without subjecting yourself to problems during the barbell lifts?

My situation pertains to the upper body. Specifically my shoulders. Rotating either shoulder internally or externally with arms extended 50-100%.

Mark Rippetoe

Do you do chins? Do you have trouble hanging from the bar in full extension?

Maybach

To the extent to which mobility is trainable, it is primarily trained as a strength based adaptation: you train your body to support the joint through the increased range of motion. You could try loading the range of motion you’re dying to achieve, and stretching into it until you achieve the ROM you desire (the way you do with immobile people and the squat and deadlift, for example).

It’d be interesting to know exactly what you are after. You say you are “bound up”: do you mean your muscles just cramp? Or there is a position you can’t achieve that you are trying to? If the former, the press will eventually fix that. If the latter, what is that position? Can you not rotate your shoulders when your arms are extended? I don’t think anyone really can based on how the shoulders are built, but maybe I’m misreading you.

NicholasAstro

No, I have not been training chins. I am able to hang from the bar in full extension. I’ve found when training chins I have trouble recovering from the training/occupational stress on my forearms (using an angle grinder all day).

As such I was curious how many I could perform untrained, and completed a set of 12 just prior to this post. For what it’s worth I’m pressing 205 for 5×3 @183lbs bodyweight.

Mark Rippetoe

I guess you need to train chins, and work on your mobility at the hang position. But really, I don’t know what you’re asking.

Supplements 101: What to Consider When Choosing Protein Powders

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Supplements 101: What to Consider When Choosing Protein Powders


In the ever-evolving world of fitness and nutrition, one topic that frequently arises is protein supplementation. Whether you’re a beginner starting your fitness journey or a seasoned athlete looking to optimize performance, understanding the supplement 101 available can be a game changer. Proper protein intake is essential for muscle recovery, growth, and overall health. In this comprehensive guide, we’ll break down different types of protein supplements, discuss their benefits, and guide you on how to incorporate them into your routine effectively. Additionally, we’ll highlight products that are built for battle in the fitness arena, emphasizing their role in your nutrition strategy.

Supplements 101: What to Consider When Choosing Protein Powders

Why Protein Matters

Before diving into the different types of protein powders, it’s essential to understand why protein is so critical for your body.

Role of Protein in the Body

Protein is one of the three macronutrients (alongside carbohydrates and fats) that your body needs to support its various functions. Here are some key roles protein plays:

  • Muscle Repair and Growth: Protein is vital for repairing tissues and building new muscle fibers, particularly after exercise. This is crucial for anyone aiming for a defined physique.
  • Satiety and Weight Management: Protein can help you feel fuller for longer, making it a key component for those looking to lose weight.
  • Hormone and Enzyme Production: Many hormones and enzymes are made of proteins, which are essential for metabolic processes.
  • Energy Source: While carbohydrates are your body’s primary energy source, protein can be utilized for energy when carbohydrate stores are low.

Supplements 101 Daily Protein Intake

The Recommended Dietary Allowance (RDA) for protein varies based on age, sex, and activity level. However, for those who engage in regular physical activity:

  • General Recommendations: Aim for 0.8 grams per kilogram of body weight for sedentary individuals.
  • Athletes and Those in Training: Protein needs increase significantly to about 1.2 to 2.0 grams per kilogram, depending on the intensity of training.

This guideline can help you manage your daily protein intake, whether you’re using powders or whole food sources, keeping you on the path to being built for battle in your fitness pursuits.

Types of Protein

Types of Protein Powders

With a plethora of protein powders on the market, making the right choice can be daunting. Below are the most common types:

#1 Whey Protein

  • Description: Whey protein is derived from milk and is the most widely used protein supplement. It comes in three main forms: whey protein concentrate, isolate, and hydrolysate.
  • Benefits:
    • Fast absorption makes it perfect for post-workout recovery.
    • High in branched-chain amino acids (BCAAs), particularly leucine, which is crucial for muscle protein synthesis.
  • Suitability: Ideal for those who are not lactose intolerant and need quick recovery support after workouts, helping you feel built for battle against your fitness goals.

# 2 Casein Protein

  • Description: Like whey, casein is also a milk-derived protein, but it digests more slowly.
  • Benefits:
    • Provides a slow and steady release of amino acids, making it beneficial for nighttime use or prolonged periods without nutrition.
  • Suitability: Great for those looking to stave off muscle breakdown during extended fasting periods, like overnight, ensuring you stay built for battle even while you sleep.

# 3 Egg Protein

  • Description: Made from egg whites, egg protein is a lactose-free alternative.
  • Benefits:
    • Highly digestible and contains all essential amino acids. Great for muscle repair and growth, aligning with the ethos of being built for battle.
  • Suitability: Ideal for lactose-intolerant individuals and those seeking a complete protein source.

#4 Soy Protein

  • Description: Derived from soybeans, this plant-based option is a complete protein source.
  • Benefits:
    • Supports muscle growth and can be heart-healthy. Contains phytoestrogens that may benefit overall health.
  • Suitability: Suitable for vegans and those looking for a non-dairy protein source to help them stay built for battle.

#5 Pea Protein

  • Description: This protein powder is sourced from yellow peas and is popular among vegans.
  • Benefits:
    • Hypoallergenic and easily digestible. Rich in BCAAs and beneficial for muscle retention.
  • Suitability: Great for vegetarians and people with allergies or intolerances to dairy or gluten, helping them remain built for battle.

#6 Brown Rice Protein

  • Description: A plant-based protein made from brown rice, often combined with pea protein for a more complete amino acid profile.
  • Benefits:
  • Benefits: Brown rice protein is an excellent option for providing sustained energy and contains a variety of essential amino acids. While it may be lower in lysine compared to other proteins, combining it with pea protein can create a balanced amino acid profile suitable for muscle growth. This combination supports individuals who aim to stay built for battle while adhering to a vegan or vegetarian diet.
  •  

#7 Blended Protein Powders

  • Description: These powders often mix various protein sources, combining whey, casein, egg, pea, and rice protein.
  • Benefits:
    • By integrating different types of protein, blended powders can provide both fast-acting and slow-digesting amino acids, supporting muscle repair and growth throughout the day.
    • The diversity of protein sources targets various amino acids, ensuring balanced nutrition.
  • Suitability: Perfect for those who want a comprehensive protein solution and strive to be built for battle through muscle maintenance and recovery.
Chris Bumstead's Supplements

Choosing the Right Protein Powder For Your Goals

When selecting a protein powder, consider your fitness goals, dietary preferences, and any medical requirements you may have. Here are key factors to help guide your decision:

#1 Type of Workouts

The type of protein you choose should align with your workout regimen. If you’re involved in high-intensity strength training or frequent workouts, a whey protein, known for its rapid absorption characteristics, may be the best choice to aid in immediate recovery. This ensures your muscles are primed and ready for the next workout, keeping you built for battle against fatigue.

Conversely, if you’re focused on endurance activities, consider casein protein, which provides a sustained release of amino acids to support your needs over an extended period, ensuring you are adequately fueled throughout your training sessions.

#2 Dietary Restrictions

Evaluate any dietary restrictions you may have. If you are lactose intolerant or vegetarian, opt for plant-based proteins or egg protein, both of which contribute to keeping you built for battle without sacrificing your dietary principles. For those with nut allergies, ensure you choose protein sources that avoid cross-contamination to maintain your health.

#3 Flavor and Mixability

Taste and mixability are crucial in determining your satisfaction with a protein powder. Various brands offer different flavors, so experimenting with flavors you may enjoy can encourage dietary adherence and improve your overall intake. A product that mixes well in water, milk, or smoothies ensures you can incorporate it into your diet seamlessly, keeping you motivated and built for battle in your nutritional efforts.

#4 Ingredient Quality

Look for protein powders with minimal additives and fillers. High-quality protein powders typically contain fewer ingredients and focus more on their primary protein source. Avoid those with excessive sugars, artificial flavors, or preservatives. Choosing a clean product allows you to stay built for battle by ensuring your body gets the best nutrition possible, free from unnecessary chemicals.

How to Incorporate Protein Powder into Your Routine

Now that you have chosen a suitable protein powder, here are practical ways to incorporate it into your daily routine:

#1 Post-Workout Recovery

Consuming protein shortly after your workout is crucial for muscle recovery. Mix your chosen protein powder with water or milk and consume it within 30 minutes of finishing your workout. This quick action can help support the muscle-rebuilding process, ensuring you stay strong and built for battle.

#2 Meal Replacement Shakes

If you struggle to meet your protein requirements through whole foods alone, consider using protein powder as part of a meal replacement shake. Combine protein powder with fruits, vegetables, and healthy fats (like nut butter or avocado) for a balanced meal that keeps your caloric intake aligned with your fitness goals and keeps your physique built for battle.

#3 Baking and Cooking

You can also add protein powder to your cooking. Stir protein powder into oatmeal, pancakes, or yogurt to increase protein intake without drastically changing the meal’s flavor profile. This approach ensures that your meals remain satisfying and nutrient-dense while being built for battle with essential proteins.

#4 Snacks

Protein powder can serve as a convenient snack option. Consider protein balls or bars made with protein powder. These snacks can keep your hunger at bay between meals and provide sustained energy, particularly beneficial for busy lifestyles and busy training schedules aimed at being built for battle.

Common Misconceptions About Protein Powders

“I Don’t Need Protein Powder if I Eat Meat”

While meat is an excellent protein source, meeting your daily protein needs through whole foods can sometimes be challenging, especially for those with busy lifestyles or who struggle to eat enough. Protein powders can offer a convenient solution to help supplement your dietary intake, ensuring you stay built for battle.

“Protein Powder Will Make Me Bulk Up”

Many people fear that using protein powders will lead to unwanted weight gain or a bulky physique. However, protein powder itself does not inherently cause weight gain. Instead, gaining muscle mass or changing your physique depends primarily on your total caloric intake and training program. If you consume protein powder as part of a balanced diet aligned with your fitness goals, you can achieve a toned and fit physique without bulking up unnecessarily. Proper timing and dosage personalized to your individual needs can help you maintain the body you desire while being built for battlein your fitness journey.

“All Protein Powders Are Created Equal”

Not all protein powders are of the same quality. Variations in protein sources, manufacturing processes, and added ingredients can impact the effectiveness and healthiness of a protein powder. High-quality protein powders often undergo rigorous testing for quality and purity, ensuring you’re getting what you pay for. When shopping for protein supplements, look for reputable brands that provide third-party testing and transparent labeling. This approach will help ensure your choice aligns with your goals of being built for battle.

“Protein Powders Are Only for Bodybuilders”

While protein powders are heavily marketed toward bodybuilders and athletes, they are suitable for anyone wishing to augment their protein intake. Whether you are an athlete, casual gym-goer, or someone pursuing a healthier lifestyle, protein powders can support your dietary needs and help you achieve your health goals. Incorporating protein into your daily routine can help facilitate recovery and muscle maintenance, making it an ideal option for anyone aspiring to be built for battle against physical challenges.

The Benefits of Integrating Protein Powder with Performance Supplements

Beyond basic protein intake, performance supplements can further enhance your results. Many athletes and fitness enthusiasts find that combining protein powders with performance supplements, such as pre-workout formulations (which may be described as built for battle), is an effective way to maximize gains and improve workout performance.

#1Enhanced Energy for Workouts

Using a superior pre-workout can provide additional energy and focus when you need it most. Products designed to help you tap into that energy include essential ingredients like caffeine, beta-alanine, and creatine. When you take the right pre-workout supplement, you can crush your training sessions, allowing you to recover faster afterward. Pairing your pre-workout with protein powder post-workout sets you up for effective recovery, ensuring you stay built for battle in future workouts.

#2 Improved Recovery

Performance supplements may also help decrease recovery time after strenuous workouts. Products that include BCAAs (branched-chain amino acids) not only support muscle recovery but also minimize muscle soreness. When you enjoy smaller increments of protein, such as a shake during or after the workout, along with your pre-workout routine, you optimally position yourself to be built for battle after every training cycle.

#3 Greater Muscle Synthesis

Combining protein with other amino acids within performance blends can encourage muscle synthesis, leading to greater muscle gains over time. By fuelling your body with both essential nutrients pre and post-workout, you can effectively enhance muscle growth and recovery, solidifying your efforts in being built for battle on the training floor.

#4 Strategic Use of Supplements

It’s essential to understand how to best utilize supplements in your regimen. For an effective cycle, consider the following:

  • Pre-Workout: Take your pre-workout supplement about 30 minutes before your training session to ensure peak performance.
  • During Workout: If your routine is particularly grueling or lengthy, you might consider BCAA supplements during your session for continued energy and recovery.
  • Post-Workout: Aim to consume your protein powder immediately after your workout, ideally within 30 minutes. This timing can ensure your muscles receive critical nutrients for recovery.
flex muscle builder

Conclusion

Choosing the right protein powder is more than just selecting a flavor or brand—it involves understanding your goals, dietary preferences, and the complexities of protein sources. This informed approach allows you to optimize your nutritional strategies, enhance your workout recovery, and develop a physique that is built for battle.

By considering the various types of protein powders available—such as whey, casein, egg, and plant-based options—you can tailor your supplementation to meet your unique needs. Additionally, embracing the synergy between protein powders and performance-focused supplements can lead to peak results, ensuring you remain at the top of your game every day.

Key Takeaways

  1. Protein is Essential: Adequate protein intake is critical for muscle repair, growth, and overall health.
  2. Choose Wisely: Evaluate your dietary needs, workout regimen, and personal goals when selecting a protein powder.
  3. Incorporate Performance Supplements: Pre-workout and other performance supplements can further optimize your training and recovery.
  4. Stay Committed: Consistency is key. Ultimately, success relies not only on the supplements you choose but also on how you incorporate them into your lifestyle.

By following these guidelines, you can thrive in your fitness journey and ensure you’re built for battle, ready to tackle whatever challenges come your

-Terry Asher

Terry Asher

After changing his best friend’s life by helping him lose over 70lbs, dropping him down to an amazing 7% body fat, Terry was inspired to be a full-time internet trainer knowing he could do the same for many more. In 2010, Terry published his own diet and fitness e-book that can be purchased on this website. Let Terry help you change your body for the better!

Latest posts by Terry Asher (see all)

5 Pumpkin Recipes to Add to Your Fall Wellness Routine

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5 Pumpkin Recipes to Add to Your Fall Wellness Routine

As the leaves change colors, it can only mean one thing –pumpkin season is here! Beyond being a seasonal flavor, pumpkin is a nutritional powerhouse that can help level up your wellness game during the colder months. The best part? It’s versatile. Pumpkin makes for an easy and tasty add-on to your favorite meals and desserts. 

Keep reading to learn more about the health benefits of pumpkin and try these 5 healthy pumpkin recipes.

Pumpkin Health Benefits 

From its flesh to its seeds, this fruit is able to impact your health in a variety of positive ways. 

Although nutrient composition can vary depending on their origin and environment, most pumpkins pack protein, vitamins, minerals, antioxidants, and beneficial compounds like carotenoids and tocopherols. Moreover, a few of the top health benefits of pumpkin include:

  • Gut health and digestion: pumpkin peel contains AIPs, a complex carb that helps feed gut-friendly bacteria and fiber for regularity.
  • Blood sugar balance: pumpkin powder has the potential to help boost insulin sensitivity, helping to prevent excess sugar from building up in the bloodstream. 
  • Neuroprotective: the antioxidants in pumpkin seed oil is reported to help counter the harmful effects of aflatoxins, a carcinogenic toxin, on the brain.

Now that you are versed on the health benefits of pumpkin, it’s time to look at ways to incorporate this ingredient into your Fall menu. 

5 Pumpkin Recipes To Try This Fall

These dietitian-approved pumpkin recipes bring the seasonal flavors of autumn into your meals while staying nutritious. They’re simple to make and perfect for enjoying comforting dishes without compromising on health!

Here are some delicious, simple, and healthy pumpkin recipes to try this season.

Pumpkin Lentil Soup

5 Pumpkin Recipes to Add to Your Fall Wellness Routine5 Pumpkin Recipes to Add to Your Fall Wellness Routine

What You’ll Need:

  • 1 cup red lentils
  • 1½ cups pumpkin puree (canned or homemade)
  • 1 small onion, chopped
  • 2 garlic cloves, minced
  • 1 tbsp olive oil
  • 1 tsp ground cumin
  • ½ tsp turmeric
  • 4 cups vegetable broth
  • Salt and pepper to taste

Optional: Fresh parsley for garnish, a squeeze of lemon for added freshness

How To Prepare:

  • In a large pot, heat olive oil over medium heat. Add chopped onion and garlic, and sauté until soft and fragrant, about 3-4 minutes.
  • Add the cumin and turmeric, stirring for 1 minute until spices become aromatic.
  • Stir in the pumpkin puree and cook for another 2 minutes.
  • Add the red lentils and vegetable broth. Bring to a boil, then reduce heat and let it simmer for 20-25 minutes, until lentils are soft.
  • Season with salt and pepper. For a smoother texture, blend the soup using an immersion blender or carefully transfer it to a blender in batches.
  • Serve warm with fresh parsley and a squeeze of lemon, if desired.

Pumpkin Seed Granola

What You’ll Need:

  • 2 cups rolled oats
  • ½ cup pumpkin seeds
  • ¼ cup shredded coconut (optional)
  • 2 tbsp chia seeds
  • 1 tsp cinnamon
  • ¼ cup honey or maple syrup
  • 2 tbsp coconut oil, melted
  • 1 tsp vanilla extract
  • Pinch of salt

How To Prepare:

  • Preheat the oven to 300°F (150°C) and line a baking sheet with parchment paper.
  • In a large bowl, mix the oats, pumpkin seeds, chia seeds, shredded coconut, cinnamon, and salt.
  • In a small saucepan, gently heat the honey (or maple syrup), coconut oil, and vanilla extract until combined.
  • Pour the wet ingredients over the dry mixture and stir until everything is evenly coated.
  • Spread the mixture in an even layer on the baking sheet and bake for 20-25 minutes, stirring halfway through until golden brown.
  • Let the granola cool completely, then store in an airtight container for up to 2 weeks.

Pumpkin Seed Crusted Salmon

What You’ll Need:

  • 4 salmon filets
  • ½ cup pumpkin seeds, finely chopped or ground
  • 1 tbsp fresh thyme or rosemary, chopped
  • 1 garlic clove, minced
  • 2 tbsp Dijon mustard
  • 1 tbsp olive oil
  • Salt and pepper to taste
  • Lemon wedges for serving

How To Prepare:

  • Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
  • In a small bowl, mix the pumpkin seeds, garlic, fresh herbs, salt, and pepper.
  • Rub each salmon filet with Dijon mustard, then press the pumpkin seed mixture onto the top of each filet.
  • Drizzle with a little olive oil and bake for 12-15 minutes until the salmon is cooked through and the crust is golden and crunchy.
  • Serve with lemon wedges and your favorite roasted veggies.

Pumpkin Protein Pancakes

Pumpkin pancakesPumpkin pancakes

What You’ll Need:

  • 1 cup oat flour (or blend oats into a fine flour)
  • ½ cup pumpkin puree
  • 2 eggs
  • ½ cup almond milk (or milk of choice)
  • 1 scoop of HUM’s Core Strength vanilla protein powder
  • 1 tsp baking powder
  • 1 tsp cinnamon
  • ¼ tsp nutmeg
  • Pinch of salt
  • 1 tsp vanilla extract

Optional: Pumpkin seeds for topping, maple syrup for serving

How To Prepare:

  • In a large bowl, whisk together the oat flour, baking powder, cinnamon, nutmeg, and salt.
  • In a separate bowl, mix the pumpkin puree, eggs, almond milk, and vanilla extract until smooth.
  • Combine the wet and dry ingredients, stirring until just mixed. Let the batter sit for 5 minutes to thicken slightly.
  • Heat a non-stick pan or griddle over medium heat and lightly grease with oil.
  • Pour about ¼ cup of the batter per pancake onto the pan. Cook for 2-3 minutes until bubbles form, then flip and cook for another 2 minutes until golden.
  • Top with pumpkin seeds and a drizzle of maple syrup, if desired.

Pumpkin Spice Energy Balls

What You’ll Need:

  • 1 cup rolled oats
  • ½ cup pumpkin puree
  • ¼ cup almond butter
  • 2 tbsp pumpkin powder (optional, for added flavor)
  • 1 tbsp chia seeds
  • 1 tbsp flax seeds
  • 1 tbsp honey or maple syrup
  • 1 tsp pumpkin spice blend (cinnamon, nutmeg, cloves)
  • ½ tsp vanilla extract

Optional: Mini chocolate chips or dried cranberries for extra texture

How To Prepare:

  • In a large bowl, mix all the ingredients together until well combined.
  • Use a tablespoon or small scoop to form the mixture into bite-sized balls.
  • Place the energy bites on a parchment-lined tray and refrigerate for at least 30 minutes to firm up.
  • Store in an airtight container in the fridge for up to 1 week, or freeze for longer storage.

Conclusion

Pumpkin is a versatile ingredient that not only adds a seasonal flavor twist but also delivers beneficial nutrients to your diet. Whether you’re adding pumpkin to savory dishes or sweet treats, these healthy pumpkin recipes offer a nutritious edge to your fall menu. 

What is Gym Anxiety & How Do You Fix It?

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What is Gym Anxiety & How Do You Fix It?

Chloe Leighty

Do you face gym anxiety whenever you think about working out in a public place? You’re not alone. People commonly call this “gymtimidation.” Luckily, there are ways to fix this. In this article, we go over what gymtimidation (a.k.a gym anxiety) is and how to fix it.

Let’s talk about it.

What is Gymtimidation?

Does the thought of going to the gym fill you with dread? You aren’t alone. Nearly 50% of Americans experience nervousness around group workouts, unfamiliar equipment, and the presence of fit strangers – particularly strangers of the opposite sex. This phenomenon is known as gymtimidation.

At best, gymtimidation is uncomfortable. At worst, it’s paralyzing.  Left unaddressed, it can cause well-intentioned people to avoid healthy routines, plateau in their current regimens, or give up on their fitness goals altogether. In short: gym-related anxiety is bad for our collective mental and physical health.

The Top 6 Reasons People Avoid Going to the Gym

Reason 1: They are Self-Conscious

Comparison is the thief of joy, and the gym is rife with it. We’re confronting our physical limitations in mirrored rooms, next to people who may be stronger, faster, or better conditioned than we are. It’s enough to make even the most upbeat among us succumb to negative self-talk once in a while. 

While there is no cure for self-consciousness, you do have the power to rewire your inner monologue. When negative thoughts arise, seek to replace them with affirmations. Remember that you’re only competing against yourself, and remind yourself of how far you’ve come.

Reason 2: They Don’t Have the Time

Contrary to popular belief, a workout doesn’t have to be long in order to be thorough. In fact, squeezing in ten minutes of exercise between meetings is better than planning to spend an hour at the gym, and then not following through. Set a realistic workout schedule, and increase your training intervals as you’re able.

The TRX app offers hundreds of short, effective workouts that’ll get you sweaty in under twenty minutes. The best part is that they can be completed at home, on your schedule, with minimal equipment. 

Reason 3: Worried about Judgement

While it may be tempting to imagine that prying eyes are judging your every rep, the truth is as blunt as it is freeing: no one cares. The fittest folks at the gym are there for one reason, and one reason only – personal improvement. They are infinitely more concerned with their own gains than yours. So carry on.

Ideally, the gym should be a source of social connection and camaraderie. Consider reading reviews or completing a trial run to check the vibe before joining. If there is no supportive gym community near you, you can always create a home setup that takes other people out of the equation entirely.

Reason 4: Too Crowded

Gyms get crowded, particularly around the first of the year. In addition to tying up equipment, crowds can amplify feelings of gymtimidation, making it harder to get – and stay – motivated. Consider scheduling your workouts to avoid peak times. You could also explore alternative workout spaces (i.e., going for a run outdoors instead of on the treadmill), or invest in building a home gym that works for you.

Reason 5: Lack of Motivation

Nothing kills motivation faster than unachievable goals. Set yourself up for success by breaking your big dreams down into manageable steps. Then, log your progress, and celebrate each milestone.

If you start to feel bored or catch yourself plateauing, seek variety. Hire a trainer for an hour. Tackle a new machine. Book a group class, or bring a friend to the gym for a more social experience. Don’t be afraid to switch up your routines, even if they’ve been working well for you. You’re more likely to stay engaged if your workouts feel fresh and fun. 

Reason 6: Don’t Know How to Use the Machines

Gym equipment can be intimidating if you don’t know how to use it. Consider hiring a personal trainer to show you the ropes, polish your form, and maximize your results. If that’s not an option for you, ask gym staff for a quick demo. If all else fails, try the internet – online tutorials are free, informative, and abundant.

Like any new skill, the key to mastering unfamiliar machines is starting small. Stick to simple exercises that boost your confidence, and ramp up as you get acquainted with the equipment. 

How to Overcome Your Gym Anxiety

Building Confidence

Familiarity will do wonders for your confidence in the gym: the more you go, the easier it gets. Start with short workouts, and gradually increase your exposure as you get comfortable. Remember to set manageable goals, and give yourself credit for achieving them. Showing up is a victory – celebrate it. 

Finding the Right Gym

If your gym does not feel supportive and welcoming, it’s time for a change. Check online reviews and try a few options before settling down. Consider joining a facility geared toward your specific interests (i.e., a kickboxing club or a yoga studio), and remember that it’s never been easier to get fit at home with equipment like the Pro4. 

Bringing a Workout Buddy

Fitness is a lot more fun with a friend. Find a workout buddy whose goals are similar to yours, and cheer one another on. New challenges won’t feel nearly as intimidating with someone supportive by your side.

Educating Yourself

Knowledge builds confidence. The more familiar you are with etiquette, equipment, and best practices, the less overwhelmed you’ll feel in gym environments. Ask questions, read blogs, and follow inspiring trainers on social media. Seek constructive feedback from coaches, peers, and people you admire, and treat every experience as a growth opportunity.

Incorporating Mindfulness Techniques

Your lungs may very well be your best defense against gymtimidation. When you start feeling anxious, tune in to your breath – inhale slowly, and exhale completely. Mindful breathing will slow your heart rate and calm your nervous system. The more you tune in to your body, the less attention you’ll give to external pressures, real or imagined.

What is Gym Anxiety & How Do You Fix It?

Conclusion

The bad news is that gymtimidation is real, common, and bad for both mental and physical health. Whatever your reasons for avoiding the gym, know that you are not alone – your feelings are valid, and millions of people are right there with you.

The good news is that you have plenty of tools at your disposal to fight gymtimidation. Find a positive gym environment (or create your own) and commit to showing up consistently, mindfully, and with realistic goals. Remember that the people around you are likely battling similar insecurities, and show yourself as much grace as you would give them. It won’t be long before you feel right at home in gym environments.

Above all, keep the big picture in mind: the goal of exercise is to stay strong, mobile, and healthy for life. Embrace what furthers that goal, and release what doesn’t. Goodbye, gymtimidation.

Autumn Alignment Challenge: A 30-Day September Challenge for Yoga & Mindfulness

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Autumn Alignment Challenge: A 30-Day September Challenge for Yoga & Mindfulness

Embracing the Changing Seasons

Are you ready to embark on a journey of self-discovery and inner peace this autumn? Join me for the Autumn Alignment Challenge, a 30-day mindfulness and yoga adventure designed to help you connect with the changing seasons and cultivate a sense of tranquility and gratitude.

Throughout September, we’ll explore the beauty of autumn through a variety of mindfulness practices, from grounding meditations to energizing yoga flows. Each day will bring a new activity to nourish your body, mind, and spirit.

Why Join the Autumn Align Challenge?

  • Discover the Power of Mindfulness: Mindfulness has been shown to reduce stress, improve focus, and enhance overall well-being.
  • Connect with Nature: Explore the beauty of autumn and appreciate the natural world around you.
  • Cultivate Self-Care: Prioritize self-care and create a healthy balance in your life.
  • Build Community: Connect with like-minded individuals and share your experiences.

Curious about mindfulness and manifestation? Check out this live workshop from August 28, 2024.

How It Works

Every day in September, I’ll be sharing an activity here on the blog, posting a new video on my YouTube channel, and/or publishing a podcast episode featuring a different mindfulness or yoga activity. These blog posts, videos, and episodes will be designed to be accessible at all levels, so whether you’re a seasoned yogi or just starting out, you’ll find something to benefit that may work for you.

Listen to The Sweat Fearlessly Podcast episode about the challenge:

Day 1: Grounding Gratitude Journaling & Goal Setting

To kick off the challenge, we’ll start with a grounding gratitude journaling exercise. Take a few moments to reflect on the summer that has passed. What are you grateful for? What memories will you cherish? As we transition into autumn, think about what you’re looking forward to. What excites you about this new season?

This is also a time to set goals and/or an intention for this challenge. We wrap up the 30 days with another gratitude journaling exercise, so you can see how far you’ve come, and where you’re going!

I invite you to join me on this transformative journey. By committing to 30 days of mindfulness and yoga, you’ll discover the incredible benefits of these practices and create a lasting connection with the changing seasons.

Remember: The most important thing is to have fun and be patient with yourself. This challenge is about self-discovery, not perfection.

Let’s embrace the beauty of autumn together and align our minds, bodies, and spirits.

Autumn Alignment Challenge: A 30-Day September Challenge for Yoga & Mindfulness

The Importance Of Proper Form In Strength Training

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The Importance Of Proper Form In Strength Training

Strength training is an essential part of any fitness routine. It offers numerous benefits such as increased muscle mass, improved bone density, and enhanced overall health.

However, to maximize these benefits and minimize the risk of injury, it is crucial to maintain proper form during your workouts. Wearing appropriate clothing, such as compression t-shirts, squat-proof shorts, tapered jogger pants, and gym hoodies, can also contribute to maintaining proper form by providing warmth and allowing for a full range of motion.

What Is Proper Form?

Proper form refers to the correct technique and body positioning when performing an exercise. This includes maintaining the right posture, engaging the targeted muscles, and moving through the appropriate range of motion.

By focusing on proper form, you ensure that you are effectively stimulating the intended muscle groups while reducing the strain on your joints and connective tissues.

Benefits Of Maintaining Proper Form

Reduced Risk Of Injury

According to research conducted by Michigan State University, one of the primary reasons to prioritize proper form is to minimize the risk of injury.

When you use incorrect technique or allow your body to fall out of alignment, you place unnecessary stress on your joints, ligaments, and tendons. This can lead to strains, sprains, or more severe injuries that can derail your fitness progress.

Increased Muscle Activation

Proper form allows you to target the intended muscle groups effectively. By maintaining the correct body position and focusing on the mind-muscle connection, you ensure that the targeted muscles are engaged throughout the entire range of motion. This leads to better muscle activation, resulting in greater strength gains and muscle development.

Enhanced Workout Efficiency

When you maintain proper form, you optimize your workout efficiency. By engaging the correct muscles and minimizing wasted energy, you can perform exercises with greater intensity and achieve better results in less time. This is particularly important for those with busy schedules who want to make the most of their gym sessions.

The Importance Of Proper Form In Strength Training

Tips For Maintaining Proper Form

Learn From A Professional

If you are new to strength training or unsure about your form, consider working with a certified fitness professional. They can provide guidance on correct technique, help you develop a safe and effective workout plan, and offer feedback to ensure you are maintaining proper form.

Focus On Your Technique

During your workouts, prioritize technique over weight or repetitions. Start with lighter weights and focus on perfecting your form before gradually increasing the resistance. Pay attention to your body position, muscle engagement, and range of motion throughout each exercise.

Listen To Your Body

Always listen to your body and avoid pushing through pain or discomfort. If you experience sharp or persistent pain during an exercise, stop and reassess your form. If the pain persists, consult with a healthcare professional to address any underlying issues and prevent further injury.

By prioritizing proper form in your strength training routine, you can maximize your results, reduce the risk of injury, and enjoy a safe and effective workout. Remember to focus on technique, seek guidance when needed, and listen to your body to ensure a successful and sustainable fitness journey.

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