After years of studying exercise science and working with busy professionals, I’ve found a common misconception that holds people back in the gym: the idea that lifting heavier weights is the key to better results... or even lifting external WEIGHT at all is necessary. The truth is, your muscles don’t understand weight. They only understand tension.

For people who juggle packed schedules, time is the biggest obstacle to consistent exercise. That’s why focusing solely on muscle tension is so vital when it comes to making sure that every minute of a workout counts. With just two 30-minute workouts per week where you are putting tension on your muscles for most of that 30 minutes, exercise research continues to show see measurable improvements in strength, muscle definition, and overall health. The reason? You're focused on the all the important aspects of creating maximal muscle tension: intensity, control, and mind-muscle connection.

Intensity: The Key to Maximum Muscle Engagement

Intensity in strength training isn’t about how much you sweat or how exhausted you feel post-workout—it’s about how close you push your muscles to their maximum momentary ability. Research shows that training to near failure stimulates greater muscle growth compared to stopping well short of fatigue (Lacerda et al., 2020). But what does this mean in practice?

Aging is inevitable. But how you age? That’s up to you.

For many, turning 30 is just another milestone, but beneath the surface, subtle changes in the body are already beginning. Muscle mass starts to decline, metabolism slows, and bone density gradually decreases. These shifts don’t happen overnight, but without intervention, they can lead to loss of strength, increased risk of injury, and a lower quality of life in later years.

The good news? Science has repeatedly shown that one of the most effective ways to slow down these effects—and even reverse some of them—is strength training. Lifting weights isn’t just for bodybuilders or athletes; it’s the foundation for staying strong, mobile, and independent as you age.

What Happens to Your Body After 30?

Many of the physical challenges associated with aging don’t come from getting older alone but from the loss of muscle and strength over time. Research confirms that without intervention, adults lose between 3-8% of their muscle mass per decade after 30, with the rate increasing as they age (Wilkinson et al., 2018). This process, known as sarcopenia, doesn’t just affect how you look—it impacts mobility, balance, and overall function.

Sleep Consistency: The Overlooked Key to Long-Term Health

When it comes to improving health, most people focus on exercise and nutrition—and for good reason. Strength training builds muscle, proper nutrition fuels the body, and both play a vital role in long-term wellness. But there’s one crucial factor that often gets ignored: sleep consistency.

It’s not just about how many hours you sleep—it’s about maintaining a regular sleep schedule. Research shows that inconsistent sleep patterns can disrupt your body’s internal systems, increasing the risk of heart disease, slowing metabolism, and even making weight loss more difficult. If you’re putting in the work at the gym and in the kitchen but still feeling sluggish, poor sleep habits could be the missing piece of the puzzle.

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Why Sleep Consistency Matters

We all know that sleep is essential for recovery, but when you sleep matters just as much as how long you sleep. A study published in the Journal of the American College of Cardiology found that irregular sleep patterns significantly increase the risk of heart disease:

If you’ve ever felt overwhelmed by conflicting weight loss advice, you’re not alone. Fad diets, trendy workout routines, and quick-fix solutions often create more confusion than clarity. But the truth is, weight loss comes down to a few fundamental principles—ones that are backed by science and proven to work.

At Reformed Fitness, we believe in a simple, sustainable approach to weight loss. No crash diets. No gimmicks. Just six key rules that, when followed consistently, will help you achieve long-term success.

Download Fat Loss Habits Guide

Rule #1: Maintain a Calorie Deficit

You can eat clean, train hard, and still not see results if you’re not consuming fewer calories than you burn. The ONLY way that your body loses weight is by burning more calories than we consume in a given day regardless of what those calories are made of. The only reason any diet ever works is because it restricts your total caloric intake. Many people have great results cutting out whole food types or food groups... in reality they're just cutting out excess calories.

How do you exercise when you’re traveling for work, stuck in a hotel room with no gym access? Or maybe you’re at home, looking at your space and wondering how you can get a quality workout without filling my entire house with machines or heavy weights. The good news? Exercise research continues to prove you don’t need them to get meaningful results. Effective strength training isn’t about the equipment—it’s about the stimulus and tension you put on your muscles which can be done with a variety of tools or just your body weight.

At Reformed Fitness, we often hear people worry that bodyweight training isn’t “enough” or that they’ll lose progress without a gym. But research consistently shows that muscle growth and strength gains depend on effort and intensity, not just external resistance. So whether you’re in a fully equipped gym or an empty living room, your muscles respond to challenge—not fancy equipment. Here’s how to train effectively anywhere.

Download Our FREE At Home Workout Routine

The Science of Muscle Growth: It’s All About Stimulus, Not Weights

When it comes to working out, we all want to achieve maximum results in the shortest amount of time. If you’re looking for a way to optimize your training sessions and supercharge your progress, supersets may be the perfect solution. Backed by science and used by fitness professionals worldwide, supersets offer an efficient and effective approach to strength training.

What Are Supersets?

Supersets involve performing two exercises back-to-back with little to no rest in between. This method not only saves time but also keeps your muscles and heart rate engaged, making your workouts more efficient and impactful.

There are two primary types of supersets:

1. Antagonistic Supersets (Opposing Muscle Groups)

These pair exercises that target opposing muscle groups, such as biceps and triceps or chest and back. For example:

• Bicep curls followed by tricep dips

• Bench presses paired with seated rows

Why they work: While one muscle group is working, the opposing group is resting, allowing you to lift heavier weights and build strength more effectively. According to the Journal of Strength and Conditioning Research (2017), this approach can significantly enhance strength gains and recovery efficiency.

Strength training is one of the most effective ways to improve your overall health, build muscle, and maintain independence as you age. However, the abundance of advice on social media can make it difficult to distinguish between valuable guidance and misleading trends.

Let’s break down three essential, evidence-based facts about strength training and actionable steps you can take to maximize your results—all tailored for busy professionals.

Stick to the Basics and Avoid Complex Combination Exercises

It’s tempting to try complex combination exercises like combining lunges, bicep curls, and shoulder presses into a single movement. While these might appear efficient or flashy, they often dilute the effectiveness of each exercise, reducing the overall impact on your muscles. Research shows that focusing on individual, compound movements is more effective for building strength and stability (Journal of Strength and Conditioning Research, 2018).

Actionable Steps:

• Separate and Master Each Movement: Instead of trying to incorporate two movements one, separate each exercise in order to focus on form and intensity. For example rather than trying to do Squats and lunges together simply perform one intense set of squats followed by one intense set of lunges. Doing these individually will actually be more efficient when it comes to building muscle and strength.

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Protein is a cornerstone of muscle recovery and achieving fitness goals, especially for busy professionals who want to optimize their health without wasting time. The challenge? Navigating the endless variety of protein supplements on the market to find one that aligns with your needs and goals.

At Reformed Fitness, we prioritize efficient, sustainable solutions. Here’s an evidence-based guide to choosing the right protein supplement and making the most of your post-workout recovery.

Why Protein is Non-Negotiable Post-Workout

When you work out, your muscles undergo micro-tears that need repair. Protein provides the building blocks—amino acids—necessary for this recovery process. According to the American Journal of Clinical Nutrition (2020), consuming adequate protein after exercise enhances muscle repair, promotes growth, and reduces recovery time.

For professionals juggling packed schedules, a high-quality protein supplement offers a convenient way to meet your protein needs, even on the busiest days.

The Protein-to-Calorie Ratio: A Quick Selection Hack

Not all protein supplements are created equal. One simple and actionable way to evaluate their quality is by checking the protein-to-calorie ratio. Look for a ratio of 6:1 or better, meaning at least 1 gram of protein for every 6 calories.

When most people think about working out, they focus on one thing: calories. How many calories did I burn on the treadmill? How many calories are in this meal? While it's natural to think of fitness in terms of numbers, true health and wellness go far beyond that.

As Jake, one of our Reformed Fitness coaches, explains, fitness is about so much more than calorie-counting. It's about creating a life that's full, balanced, and sustainable. In this post, we'll dive into the mindset shift that can make fitness a lifelong journey instead of a short-lived chore.

WATCH: Full video from Jake

Cardio for Enjoyment, Not Just Calories

For many people, cardio can feel like a necessary evil—something they "have" to do to burn calories or lose weight. But Jake's perspective is refreshing: he does cardio not to burn calories, but to maintain the ability to do what he loves. Whether it's hiking, playing tennis, or just keeping up with younger friends, cardio enables him to enjoy activities that keep him engaged and happy.

Research supports the importance of cardiovascular exercise for overall health benefits beyond calorie-burning, including improved endurance, heart health, and stress reduction [1]. Imagine if your fitness routine could support the activities you love rather than just being a calorie-burning task. When you see cardio as a way to fuel your passions, it stops feeling like a burden and starts being something you look forward to.

When people think about losing weight, they often default to cardio—running, cycling, or spending hours on the treadmill. While cardio can help burn calories during the activity, there’s another method that’s far more effective for sustained fat loss: resistance training.

At Reformed Fitness, we emphasize the power of resistance training, not just for building strength but for its remarkable impact on fat loss. Here’s why resistance training is a game-changer when it comes to losing weight and keeping it off.

WATCH: Resistance Training is More Effective for Weight Loss Than Cardio

The Afterburn Effect: Why Resistance Training Wins

One of the biggest advantages of resistance training over cardio is what happens after your workout. While cardio burns calories during the activity, resistance training continues to boost your metabolism long after you've finished exercising. This phenomenon, often referred to as the afterburn effect, can keep your resting metabolic rate elevated for up to 72 hours after your workout .

This means that even though resistance training might not burn as many calories in the moment as cardio does, the afterburn effect allows you to burn more calories in the long run. Essentially, your body continues to use energy and burn fat while you’re resting or going about your day.

One of the most common concerns we hear—especially from women—is the fear that strength training will result in a "bulky" appearance. Many worry that lifting weights will make them look like bodybuilders instead of achieving the toned, lean physique they desire.

Let’s clear this up once and for all: strength training will not make you bulky. In fact, it’s the most effective way to maintain muscle mass, improve body composition, and develop a healthy, toned look—especially as you age.

The Myth of Bulking Up

The idea that strength training makes you bulky comes from a misunderstanding about how muscle growth works. Large, bulky muscles like those seen in bodybuilders are extremely difficult to achieve and require a combination of factors:

• Genetics: Some individuals are more predisposed to muscle growth.
• Years of Intense Training: Consistent, high-volume workouts over long periods are necessary.
• Strict High-Calorie Diets: Building significant muscle mass requires an intentional calorie surplus with specific macronutrient ratios.

For most people—especially women—this kind of muscle growth is biologically unlikely. Women naturally have much lower levels of testosterone, the hormone responsible for promoting muscle growth. This means their muscles tend to develop in a lean, toned way rather than a bulky one.

Losing 10 pounds in nine weeks may seem like a lofty goal, but it’s achievable with the right habits and approach. At Reformed Fitness, we’ve guided countless clients to sustainable results by building smart routines. But just as important as knowing what to do is knowing what to avoid. Certain behaviors—often overlooked—can slow your progress by disrupting fat loss and muscle growth. Below, we explore seven habits that may be standing in the way of your transformation and explain why eliminating them will unlock faster, healthier progress.

1. Neglecting Sleep: The Silent Fat-Loss Killer

Sleep is critical for weight loss, muscle growth, and overall well-being. When sleep is compromised, hormonal imbalances occur—specifically with ghrelin, which increases hunger, and leptin, which tells your brain you’re full. Chronic sleep deprivation causes cravings for calorie-dense foods and makes it harder to stay within a calorie deficit. Additionally, poor sleep impairs insulin sensitivity, which reduces your body’s ability to use carbohydrates efficiently and increases fat storage.

Sleep also plays a major role in muscle recovery and growth. During deep sleep, your body releases growth hormone, which repairs tissues and helps build lean muscle. Without adequate rest, your muscles won’t recover properly from workouts, leaving you more prone to fatigue, injury, and suboptimal performance.

We’ve all heard it before—protein is essential for fitness. Whether you’re aiming to build muscle, burn fat, or just maintain a healthy body, protein plays a starring role in your success. However, figuring out how much protein you need and when to eat it can be confusing. At Reformed Fitness, where we specialize in evidence-based 1-on-1 personal training, we know how critical this macronutrient is for your overall performance and recovery. In this guide, we’re going to break it all down in simple terms, using the latest research to support our recommendations, so you can stop stressing and start making gains.

4 Myths About Protein

Why Protein Matters So Much in Fitness

Protein is a key building block of life—literally. Every cell in your body contains protein, and it's crucial for building muscle, repairing tissues, and making enzymes and hormones. But in the world of fitness, protein is especially important for:

• Muscle repair and growth after workouts.

• Boosting metabolism through its thermic effect (more on this later).

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As a personal trainer and health coach, I’ve heard countless clients ask me, “Can we target my belly fat?” or “What’s the best way to tone my arms?” These requests are incredibly common, as many of us have specific areas of our bodies we’d like to improve. It’s natural to want to focus on these so-called “problem areas.” However, one of the most persistent myths in fitness is the idea that you can reduce fat in specific areas through targeted exercises—this is known as spot reduction.

Spot reduction is the belief that you can burn fat in a specific part of the body by focusing your workouts on that area. For example, people might think that doing crunches will burn belly fat or that tricep dips will get rid of arm fat. Unfortunately, science shows us that spot reduction doesn’t work.

In this article, we’re going to dive into the science behind why spot reduction is a myth, the best way to approach fat loss, and how to structure your workouts to achieve long-term success.

What is Spot Reduction?

Spot reduction refers to the idea that you can lose fat in one specific part of the body by doing exercises that target that area. For example, people may believe that if they do hundreds of crunches a day, they’ll lose belly fat. The concept suggests that by repeatedly working a muscle group, the fat surrounding that area will be burned off first.

In today’s fast-paced world, everyone seems to be on the lookout for the next big thing in fitness or wellness that will promise longevity and better health. Whether it’s a new diet, fitness trend, or supplement, we’re constantly bombarded with complex strategies that promise the key to living longer and feeling healthier. But what if the secret to longevity wasn’t complicated at all?

At Reformed Fitness, we’ve discovered that the key to a long, healthy life comes down to mastering just three simple habits: strength training, quality sleep, and daily walking. These habits, when practiced consistently, not only improve your physical health but also your mental well-being—and the best part? They're backed by science.

Let’s dive into how these evidence-based practices can help you live longer, feel stronger, and stay healthier.

1. Strength Training: The Fountain of Youth

When it comes to aging well, strength training is one of the most powerful tools you can use. It's not just about building muscle for appearance—strength training helps maintain metabolic function, improve bone density, and keeps you strong and capable as you get older.

In fact, research published in The Journal of Strength and Conditioning Research shows that individuals who engage in regular strength training have a significantly lower risk of chronic diseases, including heart disease, diabetes, and osteoporosis. Another study from the National Institutes of Health (NIH) found that regular strength training reduces the risk of premature death by 23% .

We’ve all heard it: "Your metabolism slows down as you get older." It’s one of the most common explanations for why people in their 40s, 50s, and beyond start to see weight gain and muscle loss. But what if I told you the real culprit isn’t your metabolism itself?

In fact, your metabolism might not be the problem at all. At Reformed Fitness, we see clients in their 40s and 50s dramatically improve their metabolism—while their peers struggle with decline. The key is understanding what really happens to your body over time and how simple, sustainable habits can reverse these changes. Let's break it down.

The Metabolism Myth

The idea that your metabolism grinds to a halt as you age is a common misconception. Research shows that your metabolism doesn’t drastically slow down with age alone. What truly happens is a decline in physical activity and muscle mass—factors that contribute to fewer calories burned daily.

As we age, most of us become less active, and we naturally start losing muscle through a process called sarcopenia. This reduced activity, paired with muscle loss, leads to a decrease in your Total Daily Energy Expenditure (TDEE)—meaning you burn fewer calories overall.

One of the biggest challenges to staying consistent with exercise is finding the time. In a world where we’re constantly juggling work, family, and personal responsibilities, squeezing in a workout often feels like an impossible task. But what if I told you that you don’t need as much time as you think to see real health benefits?

Recent research has shown that the amount of exercise needed to improve your health and extend your life expectancy is far less than many of us assume. The truth is, even small amounts of regular activity can have a profound impact on your health—and the science backs it up.

The Research: Small Steps, Big Gains

A groundbreaking study published in the British Journal of Sports Medicine, titled "Interplay between physical activity volume and intensity with modeled life expectancy in women and men: A prospective cohort analysis," examined the relationship between physical activity levels and life expectancy in over 71,000 participants aged 60 and older. This prospective cohort study sought to determine just how much physical activity is necessary to increase life expectancy.

The results were eye-opening. The study found that moderate-to-vigorous physical activity—such as brisk walking—could increase life expectancy by three and a half to five years. This is particularly significant because it demonstrates that even older adults, who may think it's too late to start exercising, can still add years to their life with regular activity.

In a world filled with fitness trends and flashy diets, it’s easy to get caught up searching for the next big thing—the magic solution that will finally deliver the results you’ve been chasing. But the truth is, when it comes to health and fitness, the simple (but not easy) things are what will actually help you reach your goals. The real power lies in mastering the basics, particularly our Big Five Habits, and committing to the consistent, often mundane actions that truly drive lasting change.

One of our clients, Nick, experienced the all-too-familiar cycle of losing weight, only to gain it back. After trying various diets and workout programs, he realized that the problem wasn’t his lack of effort, but the unsustainability of the solutions he had turned to. What finally made a lasting impact for Nick was adopting the Big Five Habits that we teach at Reformed Fitness. By focusing on these simple, consistent actions, you will not only lose the weight again but you will actually be able to maintain his progress in a way that fits seamlessly into your busy life.

Embracing Simplicity for Real Results

Nick, a busy business leader with a demanding schedule, had tried working with a health coach in the past—in the hopes of finding a weight loss solution to reach his health and fitness goals. He got tremendous results… The only problem was it wasn’t sustainable because he had sacrificed his way of life along the way. Despite all these efforts, he was more frustrated as the same cycle of fleeting results continued.

When it comes to fat loss, many of us have been there: trying the latest fad diets, jumping into extreme workout routines, or cutting calories to an unsustainable level. But despite our best efforts, we often find ourselves stuck in the same frustrating cycle—working hard without seeing lasting results. If this sounds familiar, you’re not alone. One of our clients, Rebecca, found herself in exactly this position before joining Reformed Fitness, and her story holds some valuable lessons for anyone on a fat loss journey.

Rebecca’s Transformation: From Frustration to Success

Rebecca is a busy business leader who was frustrated with her lack of progress despite trying everything. She had experimented with countless diets—from juice cleanses to trendy low-carb regimens—only to find herself feeling drained, stressed, and discouraged. No matter how hard she worked or how many sacrifices she made, the fat wouldn’t budge. Exercise was inconsistent due to her demanding schedule, and she was constantly questioning why nothing seemed to work.

It wasn’t until Rebecca joined Reformed Fitness that things began to change. Instead of being pushed into another restrictive diet or an extreme workout program, she was introduced to a simpler, more sustainable approach: the 5 Pillars of Wellness. These habits became the foundation of her transformation and allowed her to lose 13 pounds of fat—without the constant stress and frustration she had faced before.

When it comes to fitness, most of us think about how long we want to live – our lifespan. We chase longevity, hoping that eating right and staying active will help us reach a ripe old age. But what if we’re missing something crucial? What if we’re not just aiming for more years, but for better years? As the Founder of Reformed Fitness, I’ve been focusing more and more on a concept called strengthspan – the idea of maintaining physical strength across your entire life. It’s not just about living longer but staying strong and independent as long as possible.

Strengthspan is an approach that emphasizes the importance of building and preserving strength at every stage of life. From childhood to old age, resistance training and physical activity help us not only live longer but live better. Whether you’re just starting out with exercise or you’ve been active for years, understanding the benefits of strengthspan can completely change your perspective on why fitness matters so much. It’s not just about looking good; it’s about ensuring you’re physically capable of living life to the fullest – no matter how old you are.

Many people focus on lifespan – the total number of years you live – but strengthspan puts the emphasis on maintaining your physical abilities for as many of those years as possible. It’s one thing to live to 90, but if you’re unable to do the activities you love, what’s the point? Strength training and maintaining muscle are the keys to staying independent and active as we age. Whether it’s playing with your kids, going on hikes, or simply being able to move without pain, strengthspan ensures that you’re capable of enjoying life fully, not just existing through it.

Strength training is often celebrated for its ability to build muscle, increase strength, and improve overall physical health. However, one of its most profound benefits is often overlooked: the significant boost in energy levels and productivity it can provide. This isn't just anecdotal evidence; numerous peer-reviewed studies support these claims, making strength training an essential component of a well-rounded fitness regimen, especially for busy professionals.

Lezlie's Story: A Real-Life Example

Lezlie, a dedicated business leader and Reformed Fitness client, exemplifies the powerful impact of strength training on energy levels. Balancing a demanding career and personal life, Lezlie noticed a remarkable difference in her energy and productivity since committing to a consistent workout routine.

"But I've noticed that when I'm working out, my energy levels are always better in business," Lezlie shared. This personal experience aligns perfectly with the scientific evidence supporting strength training as a means to enhance energy and overall well-being.

Welcome back to the Reformed Fitness blog, where we bring you evidence-based insights to help you achieve your fitness goals efficiently. Today, we're diving into a fascinating study that challenges the conventional wisdom about how much exercise is necessary to see significant results. If you're pressed for time but still want to improve your strength and muscle mass, this post is for you.

The Solent University Study: An Overview

Over the course of five years, researchers at Solent University conducted a study to determine the minimum effective dose of exercise required to see substantial improvements in muscle strength and mass. The study involved participants engaging in just one 20-minute high-intensity strength training session per week. The results were astounding, showing that even with such a minimal time commitment, participants experienced significant gains in muscle mass and strength.

You can read the full study here.

Key Findings

1. Significant Strength Gains: Participants saw notable improvements in their one-rep max (1RM) strength, demonstrating that even a single weekly session can effectively enhance muscle strength.

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Welcome back to the Reformed Fitness blog, your go-to source for debunking fitness myths and discovering evidence-based strategies to efficiently reach your goals. Today, we’re diving into the popular yet misunderstood topic of core training, an area often clouded by marketing gimmicks and misinformation.

The Myth of Spot Reduction

The idea that you can target fat loss in specific areas through certain exercises is a pervasive myth in the fitness industry. Marketers have capitalized on this myth, selling products and programs that promise to banish "love handles," "beer bellies," and "lunch lady arms." However, the truth is that you cannot selectively reduce fat in specific areas just by training them.

How Your Body Stores and Uses Fat

Fat distribution is largely determined by your sex and genetics. Typically, men store more fat in their abdominal region, while women store more in their hips and buttocks. When you start losing weight, your body will use fat in the reverse order it was stored, which means you’ll lose fat from the most recent storage areas first.

The Charlatans and Their False Claims

Despite what ab belts, belly-blasting workouts, and high-tech solutions like EmSculpt™ and CoolSculpting™ might claim, there’s no definitive evidence that you can spot-reduce fat. What does work is a consistent approach to losing overall body fat. As you lose more body fat, you’ll naturally see better muscle definition, including in your abs.

Delayed Onset Muscle Soreness (DOMS) is a common experience for many who engage in physical exercise, often characterized by muscle pain and stiffness that appears 12-24 hours after a workout. It's a sensation familiar to anyone who has pushed their physical limits, tried a new exercise, or increased their workout intensity. However, there's a prevalent misconception that DOMS is a reliable indicator of a productive workout. This belief couldn't be further from the truth.

WATCH - Delayed Onset Muscle Soreness: What Does It Actually Mean?

Understanding DOMS

DOMS typically results from engaging in new physical activities or exercises that your muscles aren't accustomed to. When you perform a novel movement or increase the intensity of your workouts, your muscles experience microscopic tears. These tears lead to inflammation, which in turn causes the soreness and stiffness associated with DOMS. While this process is a natural part of muscle adaptation and growth, it isn't a definitive measure of how effective your workout was.

The Myth: Soreness Equals Success

In the quest for optimal health, many people focus on diet and cardiovascular exercise, often overlooking the profound impact that muscle mass can have on metabolic health. One of the most significant, yet underappreciated, roles of muscle is its ability to regulate insulin sensitivity and glucose levels. Understanding this relationship can not only enhance your knowledge but also inspire you to incorporate strength training into your fitness routine.

WATCH: Unlocking The Metabolic Power Of Muscle To Improve Your Health!

The Role of Muscle in Metabolism

Muscle tissue is metabolically active, meaning it burns calories even at rest. This metabolic activity is crucial for various bodily functions, particularly in regulating blood sugar levels. Here's how muscle mass influences metabolism and insulin regulation:

1. Insulin Sensitivity and Glucose Regulation

Insulin is a hormone that helps cells absorb glucose (sugar) from the bloodstream, which they use for energy. When your muscles are active and healthy, they are highly responsive to insulin, meaning they can efficiently take in glucose. This process lowers blood sugar levels and keeps insulin sensitivity high, reducing the risk of insulin resistance, a precursor to type 2 diabetes.

As people cross the threshold of 40, their bodies start to react differently to food and lifestyle choices. Here are some valuable nutrition "cheat codes" that can help navigate these changes effectively, promoting better health and well-being.

1. Severely Limit Alcohol Consumption

Alcohol, often a staple of social gatherings, can have numerous negative effects on health. It consists of empty calories and can significantly increase stress and anxiety levels. Moreover, alcohol tends to boost the appetite, leading to overeating. Reducing alcohol intake can help maintain a healthy weight and improve overall health.

2. Stop Eating at Least 3-5 Hours Before Sleeping

Improving sleep quality is crucial, and one way to do this is by adjusting meal times. Eating at least three to five hours before bedtime can enhance digestion and lead to a more restful sleep, making it easier to wake up feeling refreshed and ready for the day.

3. Eat Until Satisfied, Not Stuffed

A common mistake is eating until feeling completely full. It's more beneficial to stop eating when reaching a fullness level of eight out of ten. This practice helps avoid overeating and supports better digestion and overall health.

Are you looking to get the most out of your workouts and achieve your fitness goals faster? At Reformed Fitness, we understand the importance of not only a well-structured exercise program but also the right supplements to complement your efforts. In this blog post, we dive into three essential supplements—protein, creatine, and caffeine—that can help you maximize your results. Whether you're new to supplements or looking to refine your current regimen, this information is tailored just for you.

1. Protein: The Building Block of Muscles

Why Protein Matters:

Protein is crucial for muscle recovery and growth. When you exercise, especially during strength training, your muscle fibers undergo stress and minor damage. Protein helps repair these fibers, leading to muscle growth and increased strength. Additionally, proper protein intake supports overall muscle maintenance, ensuring that you preserve lean muscle mass even while losing fat.

Read: 4 Myths About Protein

Benefits of Proper Protein Intake:

• Muscle Growth and Repair: Protein provides the building blocks (amino acids) needed to repair and build new muscle tissues, making it crucial for muscle recovery and growth after workouts.
• Metabolism Boost: Adequate protein intake can increase your metabolism, as the body burns more calories digesting protein compared to fats or carbohydrates.
• Satiety and Weight Management: Protein helps you feel fuller for longer, reducing overall calorie intake and aiding in weight management.
• Hormone and Enzyme Production: Proteins are necessary for the production of various hormones and enzymes that regulate numerous bodily functions.
• Immune Function: Protein supports the immune system by contributing to the production of antibodies and immune cells.

Are you ready to revolutionize your health and well-being? Welcome to The Reformed Fitness 63 Day Transformation Program – a groundbreaking program where you get 1 on 1 guidance towards a healthier, happier you without wasting time on trends, gimmicks, and fads that don't work. Discover how our program's unique blend of personalized coaching, efficiency, and evidence-based strategies can help you achieve sustainable results in just 63 days.

The Reformed Fitness Difference: At Reformed Fitness, we understand that health isn't one-size-fits-all. That's why our program is built on the foundation of personalized coaching, efficiency, evidence-based strategies, and the Big Five Habits. We recognize the individuality of each participant and tailor our approach to meet your specific needs and goals.

Key Features of The Reformed Fitness 63 Day Transformation Program:

1. Personalized Coaching: Our certified coaches work closely with you to understand your unique needs, preferences, and goals. We then develop a personalized plan that maximizes your results and keeps you motivated throughout the journey.

2. Efficiency: We value your time as much as you do. With just two 30-minute workouts per week, our program fits seamlessly into your busy schedule. Say goodbye to endless hours at the gym and hello to efficient, effective workouts that deliver results.

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Running is a fantastic way to stay fit and healthy, but it's not without its risks of wear and tear. Whether you're a seasoned marathoner or just starting out, injuries can derail your progress and sideline you from your favorite activity. Fortunately, there are steps you can take to minimize your risk of injury, and it all starts with incorporating the right strength training exercises into your weekly workout routine.

Why Preventing Running Injuries Matters

Before we dive into the specific exercises, let's take a moment to understand why preventing running injuries is so important. Running puts a significant amount of stress on your muscles and joints, especially if you're logging long miles or tackling challenging terrain. Without proper preparation and conditioning, this stress can lead to a variety of injuries, including shin splints, runner's knee, and Achilles tendonitis. By incorporating targeted exercises into your training regimen, you can strengthen key muscles and improve your biomechanics, reducing your risk of injury and keeping you on the road for miles to come.

Exercise 1: Hip Flexion

The hip flexors play a crucial role in running, helping to lift your knees and propel you forward with each stride. Weak or tight hip flexors can lead to a host of issues, including IT band syndrome and hip pain. That's why hip flexion exercises are a must for any runner looking to stay injury-free.

Unlock the secrets to combating sarcopenia and preserving your muscle strength with evidence-based strength training. In this comprehensive guide, we'll delve into effective strategies to ward off muscle loss due to aging, enabling you to maintain a vibrant and active lifestyle.

Understanding Sarcopenia: The Silent Thief of Muscle Mass

Sarcopenia, often referred to as the silent thief of muscle mass, is a common challenge faced as we age. It's essential to comprehend the impact of this condition on your overall well-being and take proactive measures to counteract its effects.

Evidence-Based Approach for Lasting Results

To combat sarcopenia effectively, it's crucial to adopt an evidence-based strength training regimen. By adhering to an evidenced based approach not only will you ensure that you are staying safe during your workouts but you will save time as well. Believe it or not you can combat age related muscle loss in as little as two 30 minute strength training workouts per week. This approach involves tailoring your exercises based on scientific research, ensuring maximum efficacy in preserving and building muscle mass.

Customized Workouts for Optimal Results

In the journey towards weight loss, understanding the science behind calorie burn is crucial. In order to lose weight you need to be in a caloric deficit. The problem is people think they are burning more calories than they actually are when it comes to exercise. Whether you're an avid walker, a dedicated runner, or a strength training enthusiast, knowing the amount of calories you burn can empower you to make informed choices in your fitness routine. Let's delve into the specifics of how many calories you burn from different exercises and what it actually takes to lose 1 pound of fat from exercise.

Calories Burned from 1 Mile of Walking:

Walking is a fantastic low-impact exercise suitable for all fitness levels. The number of calories burned during a mile of walking depends on factors such as speed, weight, and overall fitness

At a moderate pace (3.5 mph), a person weighing around 155 pounds can burn approximately 314 calories per hour. Therefore, walking a mile would burn roughly 100 calories. If the pace increases to a brisk walk (4.5 mph), the calorie burn can elevate to around 372 calories per hour, resulting in burning approximately 120 calories for one mile.

In the world of strength training, setting and achieving goals is a fundamental aspect of progress. However, not all goals are created equal. Understanding the difference between Process Goals and Outcome Goals can significantly impact the efficiency of your fitness journey. In this article, we'll delve into the nuances of goal setting, focusing on the benefits of prioritizing Process Goals over Outcome Goals, particularly in the context of strength training.

1. Defining Process Goals vs. Outcome Goals

Process Goals

Process goals center around the actions and behaviors you engage in to reach a desired outcome. In strength training, this might involve setting specific targets for the number of workouts per month or year, the consistency of your training schedule, or mastering specific exercises.

Outcome Goals

Outcome goals, on the other hand, are focused on the end result or achievement, such as losing a certain amount of weight or lifting a specific amount of weight. While outcome goals are motivating, they often neglect the essential steps needed to get there.

2. The Pitfalls of Solely Focusing on Outcome Goals

Limited Control

Outcome goals can be unpredictable, as they depend on various factors, including genetics, metabolism, and external circumstances. Relying solely on outcome goals can lead to frustration and demotivation if progress is slower than expected.

The fitness industry has witnessed a significant transformation over the past few years, with the rise of virtual personal trainers revolutionizing the way people approach their fitness goals. Virtual personal trainers, also known as online personal trainers, leverage technology to provide personalized workout plans, guidance, and support to individuals, no matter their location. This article explores the reasons behind the increasing popularity of virtual personal trainers and how they are changing the fitness landscape.

In today's fast-paced world, maintaining good health and fitness has become more important than ever. Regular exercise and a balanced diet play a crucial role in ensuring overall well-being. However, with so much information available online, it's easy to get overwhelmed and confused about the best fitness practices. In this article, we will cover four fundamental fitness basics that you should never forget. These simple yet powerful principles will help you on your journey to a healthier and fitter lifestyle.

Welcoming a new baby into your life is an exciting experience. However, as a new mom, you may find that your body has gone through significant changes during pregnancy, and this can be overwhelming. One area that often requires attention is postpartum strength training. In this article, we'll take a closer look at the importance of strength training after giving birth, how to get started, and some tips for incorporating it into your busy schedule.

We understand that staying active during pregnancy can be a challenging task for most women. However, it's crucial to maintain an active lifestyle during pregnancy for numerous reasons. Here are seven compelling reasons why you should stay active during pregnancy.

While endurance training is important for building up the cardiovascular system, strength training can improve muscle strength, power, and endurance, which can ultimately lead to improved performance and injury prevention.

In this article, we will discuss the benefits of strength training for marathon runners, the best strength exercises to include in your training program, and how to incorporate strength training into your overall marathon training plan.

There is no doubt that strength training is beneficial for your health. Strength training can help you lose weight, reduce your risk of chronic diseases, improve your balance and coordination, and even improve your mental health. However, recent studies have shown that strength training can also help you live longer.

In this article, we will explore the benefits of strength training on longevity and provide you with tips on how to get started.

Strength training is a fantastic way to improve your overall health and fitness. Not only can it help you build muscle and burn fat, but it can also help you live longer. In this article, we'll explore how strength training can benefit your health, and provide some tips for beginners looking to get started.

Strength training, also known as weight training or resistance training, has numerous benefits for physical health. However, research shows that it can also have a significant impact on mental health. In this article, we will explore the link between strength training and mental health, and how it can improve your overall well-being.

If you're like most busy people, you are either tired of wasting time on exercise routines, 90 day challenges, and meal plans that don't work designed by "exercise professionals" who just want to make a quick buck OR you are looking to get started exercising and want to avoid all of that. When it comes to losing fat there is a lot of noise coming from all angles how are you supposed to know what actually works? Reformed Fitness is different from the rest of the noise in the exercise industry. We've helped 100's of busy people like you who want to look and feel their best without wasting hours a week in the gym.

"Should I also be doing cardio outside of my strength training workouts?" As an exercise physiologist this is one of the most common questions that I hear. My first answer is always "you are already doing cardio right now!" There is a common opinion amongst people that resistance exercise and aerobic exercise are two sperate things. If you're resistance training then you're doing it to build strength and muscle and if you are doing aerobic activity you are doing it to improve your cardiovascular health. Exercise scientists continue to challenge this perception by highlighting the many cardiovascular adaptations that can be made from resistance exercise alone. So should you be doing a cardio outside of your strength training workouts? It depends on what your goals are!

You've been exercising for months and after seeing some initial results you've hit a plateau and can't quite figure out why. You've tried to increase the weight of the exercises, you've tried to change the exercises that you are doing or the order of your workout, you've even tried increasing the amount of times you are working out in a week but nothing seems to help you break through that pesky plataeu.

Everybody knows in order to stay healthy it's imperative that you are able to stay active. Spinal disorders are the most frequent cause of activity limitation among people below the age of 45. The rate of doctor visits caused by low back pain (LBP) is second to only cardiovascular problems among chronic disorders.

Anybody who has exercised or been active has probably experienced some form of soreness the day or few days after physical activity or exercise but where does that soreness come from and is it a good was to gauge the effectiveness of a workout? Is it possible to avoid this soreness altogether?

It is well known that stretching will improve your flexibility otherwise known as increasing your range of motion (ROM). Range of motion is the angle by which a joint moves from its resting position to the extremities of its range of motion in any given direction.

Over the past several years there has been a lot of attention given to the concept of "The Fat Burning Zone" of cardiovascular exercise. The reason for this is likely because so many people have fitness goals based around weight loss, fat loss, and improving body composition.

When looking for a new workout program most people think about all different types of exercise they can start engaging in to meet their desired goals. No matter what your desired outcome is from your exercise routine strength training or resistance exercise can help you achieve those.

Regular exercise is one of the keys to being able to lose weight and keep it off forever. The problem is it's hard to know how to structure your workouts to support your weight loss goal.

It's widely known that resistance exercise has many benefits including fat loss, muscle growth, increased strength, improved cardiovascular health, and reduced risk for disease and death. This is why if you walk into any health club you will likely see many people engaging in resistance exercise. You'll see a myriad of different exercises being performed but one thing is likely to be in common amongst most exercisers... their repetition duration and speed. This is likely because they are unaware of the role rep speed and duration has on the effectiveness of their workouts. This article will aim to shed light on why slowing down your reps can actually increase your results!

For a FREE Full body resistance training routine written by exercise physiologists click HERE

There is a lot of misinformation regarding protein intake, knowing which sources of information to trust can be hard. In this article I will try to debunk some of the most common myths about protein and give you a science based protein intake recommendation that will help you lose fat while maintaining and/or improving your muscle mass.

Losing weight is hard. Stop making it more complicated than it has to be! Understand HOW your body loses weight and start conquering your weight loss goal today!