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...

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.

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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.

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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...

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.

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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...

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...

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...

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....

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...

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...

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...

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...

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.

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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...

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...

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.

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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.

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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...

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...

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...

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...

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...

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...

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...

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...

"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...

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...

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!