Fitness

Psychological studies show that our motivation is strongest when three needs are met: autonomy, competence, and connection. Group fitness, by nature, fulfills those needs in addition to providing you tangible results and benefits. Surrounded by peers, encouragement, and a sense of accountability, participants tap into the psychology of belonging. Suddenly, the effort isn’t just about burning calories; it’s about being part of something bigger.

While training solo builds discipline, training in a group taps into something deeper: the innate human drive to rise to the level of those around us. Group fitness classes harness social psychology, through energy, accountability, and collective intensity, to unlock performance you might not reach alone.

Your energy to hit the gym is flatlining, your routine is getting more stale by the day, and most importantly, your results have plateaued, so you have officially decided to succumb to all of the hype, and attend a local group fitness class at one of the big boutique gyms in your area. Here comes the most difficult part: how do I know which classes are for me?

Finding the group fitness class experience that works for you is truly the hardest part because you want to find the perfect fit that works for your schedule, your budget, and your goals. Like Cinderella and the glass slipper, but for athletes.

Although I have not covered them all, I wanted to give you a general overview of some of the heavy hitters in the group fitness industry right now, so you have somewhere to start.

Barry’s:

Website: Barrys.com

Founded in 1998 in West Hollywood, California by Barry Jay, John Mumford, and Rachel Mumford

Summary: High-intensity interval training (HIIT) classes in a “Red Room” setting — dark studio, red lights, loud music. Classes mix treadmill/cardio intervals + strength training. Fast-paced with minimal rest periods.

Class Length: 50 minutes

Ideal for: Athletes and fitness enthusiasts seeking intense cardio and strength workouts.

Difficulty: 5/5

Cost: Membership plans vary by market and location, but there are monthly memberships in addition to class packs of 10 and 20 classes. Drop-in/ single class rate is about $30, depending on the studio.

Location: Over 90 studios globally, across 15 countries, with new U.S. cities planned and growing throughout the year.

Solidcore:

Website: solidcore.co

Founded in November 2013 by Anne Mahlum. First studio in the Adams Morgan neighborhood of Washington, D.C.

Summary: Full-body strength training classes using a custom reformer-style resistance machine; time-under-tension with focus on muscle fatigue.

Class Length: 50 mins

Ideal for: Those desiring a challenging, low-impact strength workout targeting muscle endurance.

Difficulty: 4/5

Cost: Class packs available in addition to monthly memberships that allow unlimited access. Drop-in rate is between $35-$45 per class.

Location: There are over 150 studios in the U.S.

F45:

Website: f45training.com 

Founded in Australia

Summary: Branded as a “functional 45” minute workout, it focuses on group training combining cardio, resistance, and hybrid days. Designed to accommodate different fitness levels, with trainers in class to guide, modify, and correct form.

Class length: 45 mins.

Ideal for: Those looking for varied, team-based workouts with a focus on functional movements.

Difficulty: 4/5

Cost: Typical range for unlimited membership is somewhere between $140–$300/month in many U.S. locations. There are class packs available and drop-in or single class cost tends to be under $30, depending on the studio.

Location: Over 800 studios in the U.S. and present in over 60 countries.

OrangeTheory Fitness:

Website: orangetheory.com

Founded in 2010 in Fort Lauderdale, Florida by Ellen Latham, Jerome Kern, and David Long.

Summary: Workouts mix cardio (treadmill, rowing) and strength training, usually in intervals. Classes use heart-rate monitoring and data tracking to help participants stay in target zones (especially the “orange” zone).

Class Length: 60 mins.

Ideal for: Individuals aiming to learn basic technique, improve endurance, strength, and power with personalized intensity levels.

Difficulty: 3/5

Cost: Membership plans at OTF work in tiers (basic, elite, or premier) with drop-in classes hovering around $35, depending on the location and market.

Location: Over 1400 studios in the United States, in addition to global locations in over 20 countries.

SoulCycle:

Website: soul-cycle.com 

Founded in 2006 by Elizabeth Cutler, Julie Rice, and Ruth Zukerman in New York City. The first studio opened on the Upper West Side of Manhattan.

Summary: Primarily indoor cycling (“spin”) classes with high energy, heavy music, dim lighting, motivational coaching. Bikes are stationary; riders often use hand weights and do core work, stretching.

Class Length: Standard ride length is about 45 minutes. There are 30-minute classes (“Soul30”) in many locations. Special/longer rides (60-90 min) occasionally offered.

Ideal for: Individuals seeking a full-body cardio workout with a motivational environment.

Difficulty: 3/5

Cost: Class packs available in addition to subscription style memberships that give riders unlimited access. Drop-in rate varies from $35-$45 per class.

Location: There are about 60 studios in the U.S. and have expanded to Canada and the UK.

Rumble:

Website: rumbleboxinggym.com 

Founded in 2017 in New York City.

Summary: In this high-energy, club-like atmosphere, Rumble is a boxing based HIIT class, utilizing punching bags, dumbbells, and cardio conditioning.

Class Length: 45 mins

Ideal for: Fitness enthusiasts interested in boxing techniques integrated with strength conditioning.

Difficulty: 4/5

Cost: Class packs available in addition to monthly memberships that allow unlimited access. Drop-in rate is between $35-$45 per class.

Location: There are over 100 studios in the U.S, with more than 385 licensed locations across four countries.

7 Steps You Need To Take To Find The Perfect Group Fitness For You

There are many amazing group fitness options, even local options provide some amazing workouts and camaraderie, but these are a few of the names that you’ll hear most often. Although it’s easy to feel overwhelmed with the amount of choices and decisions, here is an easy path to success in finding the class that works for you.

Step 1: Identify Your Primary Goal

Decide what you want to achieve: fat loss, strength gain, endurance, muscle toning, stress relief, or community/connection.

• Strength & muscle endurance: Solidcore, Barry’s
• Cardio/endurance: SoulCycle, Orangetheory
• Functional fitness & variety: F45
• Boxing skills + full-body conditioning: Rumble

Step 2: Assess Your Current Fitness Level

Be honest about your experience and capacity. Some classes are high-intensity and fast-paced:

• Beginner-friendly: Orangetheory (customizable intensity), SoulCycle
• Intermediate/Advanced: Barry’s, Solidcore, Rumble, F45
• If you’re new to fitness, look for studios offering beginner or foundation classes.

Step 3: Evaluate Class Format & Environment

Consider what motivates you: music, energy, coaching style, group size.

• Music-driven, high-energy: SoulCycle, Barry’s
• Data-tracking & structured: Orangetheory
• Small group strength-focused: Solidcore
• Boxing-inspired: Rumble
• Variety & team-based HIIT: F45

Step 4: Check Practical Factors

• Location & accessibility: Closest to home/work?
• Schedule: Can you commit to classes regularly?
• Cost: Drop-in vs membership; compare value per month/class.
• Membership flexibility: Packages, unlimited options, or per-class pricing.

Step 5: Try Intro or Trial Classes

• Most studios offer discounted first-class experiences or trial packs.
• Attend multiple styles if possible to see which environment and workout style you enjoy most.

Step 6: Consider Long-Term Motivation

• Ask yourself: Will I enjoy this consistently?
• Social connection often boosts adherence: studios with strong community aspects (SoulCycle, F45, Orangetheory) can improve consistency.

Step 7: Make a Choice and Track Progress

• Pick a studio or style that aligns with your goals, fitness level, and lifestyle.
• Track your progress—both physical results and enjoyment—so you can adjust if needed.

With that said, scope out the scene in your local market, head into the studio and sign up for a trial class (many brands will offer you a free introductory class before signing up) and see the vibe in person. My advice is always, in the gym and in life, start before you’re ready. As adults, we tend to stay in environments where we are constantly comfortable and high-achieving, but sometimes these experiences allow us to stop seeing new things as a “challenge”, and start seeing them as an “opportunity”.

If you’ve been prescribed a GLP-1 medication like semaglutide (Ozempic, Wegovy) or tirzepatide, you already know how powerful they can be for weight loss and blood sugar control. These drugs have helped thousands of people finally see the scale move after years of frustration.

But here’s something many people don’t realize until later: along with fat loss, GLP-1 drugs can also lead to muscle loss. This matters because muscle isn’t just about strength or appearance — it’s your metabolic engine. Less muscle means a slower metabolism, less energy, and even increased risk of weight regain once treatment ends.

The good news? With the right supplements, nutrition, and training, you can preserve and even build lean muscle while on GLP-1 therapy. Let’s explore the best supplements for muscle preservation and how they work.

Why Muscle Loss Happens on GLP-1

GLP-1 medications reduce appetite and slow digestion, making it easier to eat fewer calories. While this calorie deficit drives fat loss, it can also mean:

• Lower protein intake (because you simply eat less overall)
• Reduced energy for workouts
• Loss of both fat and lean tissue

This is why doctors and dietitians often stress the importance of resistance training and protein intake. But supplements can play a big role too.

The Best Supplements for Muscle Preservation

1. Creatine

Creatine is one of the most researched supplements in the world, and for good reason. It helps your muscles regenerate ATP — the quick energy your body uses during exercise. By taking creatine daily, you can:

• Support strength and endurance
• Preserve lean muscle mass
• Improve recovery after workouts
• Even support brain health and focus

For GLP-1 users, creatine can make a huge difference in keeping workouts productive, even while eating less.

👉 One standout formula is GLDN Root Creatine + HMB, which pairs creatine monohydrate with HMB (more on that below) plus vitamin D3 and K2 for added muscle and bone support.

2. HMB (Beta-Hydroxy Beta-Methylbutyrate)

HMB is a metabolite of the amino acid leucine, known for its role in muscle protein synthesis. What’s unique about HMB is that it reduces muscle protein breakdown, which makes it especially useful during calorie restriction.

In other words: when your body wants to break down muscle for energy, HMB steps in to protect it. For GLP-1 users, this is invaluable.

That’s why pairing creatine with HMB, as in GLDN Root Creatine + HMB, offers double the muscle-preserving support.

3. Protein (Whey, Plant-Based, or Collagen)

No surprise here — protein is essential for muscle preservation. While GLP-1 reduces appetite, supplementing with a protein shake or collagen peptides ensures your muscles still get the amino acids they need to grow and repair.

Aim for 20–30 grams of protein per meal. Shakes can help you hit that number more easily without feeling overly full.

4. Magnesium

Magnesium is often overlooked, but it’s critical for both muscle function and relaxation. It helps regulate nerve signals, prevent cramps, and support recovery after workouts.

GLP-1 users sometimes deal with digestive upset or reduced nutrient intake, making magnesium supplementation even more important. A gentle, highly absorbable option is GLDN Root Magnesium Glycinate, which also supports sleep and anxiety management.

5. B-Vitamins & Electrolytes

When appetite is reduced, so is your intake of essential micronutrients. B-vitamins and electrolytes (like sodium, potassium, and magnesium) support muscle function, hydration, and energy production. Look for blends designed for daily metabolic support.

Lifestyle Pairing: Supplements + Smart Habits

Supplements are powerful, but they’re not a replacement for lifestyle basics. To get the best results:

• Lift weights or do resistance training at least 2–3 times per week
• Eat enough protein — aim for 1.2–1.6g per kg of body weight
• Stay hydrated, especially if you’re taking creatine
• Prioritize sleep, since muscle repair happens overnight

Why Brand Choice Matters

There are endless supplement brands out there, but not all are created equal. Look for:

• Clinically effective dosages (not underdosed blends)
• Third-party testing for purity and safety
• Clean formulas without fillers or hype

One brand that consistently meets these standards is GLDN Root. Their supplements are crafted in the USA, GMP-certified, and designed specifically for people looking to balance muscle, metabolism, and overall wellness. From Creatine + HMB to Magnesium Glycinate, they focus on what actually works.

Final Thoughts

If you’re on a GLP-1 medication, protecting your muscle is one of the smartest things you can do for long-term success. Muscle isn’t just about looking fit — it keeps your metabolism strong, helps regulate blood sugar, and gives you the energy to live fully.

The best supplements for muscle preservation on GLP-1 include creatine, HMB, protein, magnesium, and electrolytes. Combined with strength training and good nutrition, these tools can help ensure your weight loss journey is healthy, sustainable, and empowering.

For a high-quality option that blends multiple benefits into one, GLDN Root Creatine + HMB is worth considering. It’s designed to support lean muscle, strength, and endurance — exactly what GLP-1 users need most.

Sam Sulek is currently cutting weight as he eyes up his first IFBB Pro show and, in a recent YouTube vlog, explained how eating less calories means having greater consideration for recovery on leg day.

“A touch of calves, but quads is gonna be the primary component,” explained Sulek as he introduced his latest workout, noting that he needs to consider each exercise to maximize performance while leaning out. “I’m not gonna squat like a behemoth,” he explained. “I’m gonna chill out with my heavy pressing, because my recoverability for my knees is like up to level ten when I’m eating a crazy amount of food in an off-season. Dieting down, a little bit less so, right?” Still, Sulek made his intent to “blow up” his quads clear as he got down to business and undertook this monster session.

Sam Sulek’s Quad Thrashing Workout

Leg Extensions: 9 Sets, 5 Reps on each leg

Seated Hip Press Machine: 3 sets, 28 reps, 11 reps, 13 reps

Double Leg Extensions superset with Sissy Squats: 2 sets toward failure

Workout Breakdown

“So, these are gonna be a little more burning focused,” explained Sulek, starting his workout with leg extensions. The social media star’s goal here was to focus on pausing at the top of the lift and getting as much stretch as possible. He also took a unilateral approach to make the reps more taxing while making sure his strength is balanced. Sulek pointed out that each leg gets more of a break by using each limb separately, making it a great way to warmup. Still, the IFBB Pro worked to failure, completing his sets with partial reps towards the end. “There’s no quad squeeze from a press or a squat that’s gonna match the squeeze and burn you can get on an extension,” advised the bodybuilder.

With his quads now pumped, Sulek sauntered over to the seated hip press machine to tax his hip flexors, glutes, quads, and hamstrings. The bodybuilder used ascending weights with each set to really work those muscle groups for the first two sets, and then dropped to seven plates from eight, for his last set. Now suitably spent, Sulek took a few seconds to catch his breath before deciding, “let’s go back to some leg extensions.”

For his finisher, Sulek utilized double leg extensions and superset them with sissy squats. He went heavy with the first set, hitting 4 extensions before performing 9 squats. Then, in his second set, Sulek opted to go lighter and bring in some paused reps. He did seven extensions in this set, pausing halfway up the lift to maximize time under tension. The big man gave it all he had with a few more quick-fire reps before calling it a day with nine more sissy squats. The sissy squat is another quad thrasher, but it also improves knee and ankle stability. With speculation that Sulek may enter the 2026 Arnold Classic next March or a show even closer, the fast-rising bodybuilding star leaves it all in the gym as he makes gains for greatness.

For more of these sensible workouts while getting your sweat on, subscribe to Sam Sulek on YouTube. 

Strength training is often discussed in terms of sets, reps, load, and recovery. While these elements are crucial, there is another factor that plays a key role in performance and long-term progress: mean arterial pressure (MAP). This measurement, which reflects the average blood pressure in a person’s arteries during one cardiac cycle, provides insight into how effectively blood delivers oxygen and nutrients to working muscles. For athletes, fitness enthusiasts, and anyone serious about training, understanding MAP can improve safety, optimize workouts, and support recovery.

What Is Mean Arterial Pressure?

Mean arterial pressure represents the average force that blood exerts on artery walls during a heartbeat cycle. Unlike systolic and diastolic readings, which give single moments of pressure, MAP offers a more comprehensive measure of blood flow. It can be estimated with a simple formula:

MAP ≈ Diastolic Pressure + ⅓ (Systolic – Diastolic).

For example, if someone has a blood pressure of 120/80 mmHg, their MAP is roughly 93 mmHg. A MAP between 70 and 100 mmHg is typically considered healthy for most adults, ensuring tissues—including skeletal muscles—receive adequate perfusion.

Why MAP Matters for Strength Training

During strength training, muscles demand increased oxygen and nutrients to perform under resistance. MAP directly influences how efficiently this blood flow occurs. Too low, and muscles may not get the resources they need; too high, and the cardiovascular system is placed under unnecessary strain.

Key reasons MAP matters for lifters include:

• Muscle Performance: Adequate MAP ensures efficient delivery of glucose, oxygen, and amino acids to active muscle fibers.
• Recovery: Healthy circulation allows metabolic byproducts like lactate to be cleared more quickly, reducing soreness and fatigue.
• Safety: Excessively elevated MAP during heavy lifting can increase the risk of vascular strain, particularly in individuals with pre-existing cardiovascular issues.

MAP and the Acute Response to Lifting

When lifting heavy weights, blood pressure rises significantly, sometimes reaching two to three times resting levels. This acute increase boosts MAP temporarily, ensuring working muscles receive adequate blood supply under stress.

Factors influencing this response include:

• Breathing Technique: Holding the breath during a lift (Valsalva maneuver) increases intrathoracic pressure, spiking MAP dramatically. Controlled breathing can moderate this effect.
• Load Intensity: Higher weights and fewer reps cause sharper increases in MAP compared to moderate loads and higher reps.
• Rest Periods: Shorter rest times keep MAP elevated for longer, while longer rests allow it to return closer to baseline.

These responses are normal adaptations, but consistently training with very high pressures may stress the cardiovascular system.

MAP and Long-Term Adaptations

Regular strength training can influence MAP in both positive and negative ways, depending on
program design and lifestyle factors:

• Positive Adaptations: Moderate-intensity strength training combined with cardiovascular exercise may reduce resting MAP by improving arterial elasticity and cardiac efficiency.
• Negative Adaptations: Training with excessive load, poor recovery, or without adequate cardiovascular conditioning can contribute to chronically elevated blood pressure, raising MAP over time.

Balancing intensity and recovery is essential to ensure MAP supports rather than hinders performance.

Practical Ways to Manage MAP in Training

Athletes and fitness enthusiasts can take steps to keep MAP within healthy ranges while still pursuing strength goals. Key strategies include:

• Warm-Up Properly: Gradual cardiovascular warm-ups prepare blood vessels and the heart for higher demands.
• Practice Controlled Breathing: Exhaling during exertion helps prevent extreme pressure spikes.
• Avoid Overtraining: Adequate rest days prevent chronically high stress hormones, which can raise blood pressure.
• Incorporate Cardio Training: Aerobic exercise strengthens the heart and improves vascular health, helping regulate MAP.
• Monitor Hydration: Proper fluid balance supports blood volume and stable circulation.
• Track Progress Holistically: Don’t just monitor reps and weights—keep an eye on blood pressure trends as well.

MAP and Recovery

Recovery is as important as the workout itself. After training, MAP gradually returns to baseline, but recovery can be delayed by dehydration, poor sleep, or inadequate nutrition. Chronic fatigue, poor performance, and excessive soreness may all be linked to impaired circulation. Supporting MAP during recovery ensures that muscles repair efficiently and performance continues to improve.

Sleep quality, stretching, and active recovery methods like light cardio or mobility work all help maintain healthy blood flow. This, in turn, keeps MAP within a range that promotes healing.

The Role of Monitoring Tools

Modern athletes and fitness enthusiasts often use calculators and devices to track their health metrics. Just as one might use a body fat calculator or a heart rate monitor, tracking MAP offers valuable insight into cardiovascular health during training. Tools like a BP MAP calculator can help individuals estimate mean arterial pressure using simple systolic and diastolic readings, making it easier to keep an eye on long-term trends.

While everyone can benefit from understanding MAP, certain groups should be especially mindful:

• Beginners: Those new to strength training may see sharper spikes in blood pressure during initial workouts.
• Older Adults: Age-related vascular changes can affect MAP, making monitoring more important. Individuals with Hypertension: People with high blood pressure should consult healthcare providers and track MAP during exercise.
• Athletes Training at High Intensities: Competitive lifters and athletes often push their cardiovascular systems to extremes.

By being aware of MAP, these individuals can adjust their programs for both performance and safety.

Bringing It All Together

Strength training is more than building muscle—it’s a systemic stressor that challenges both the muscular and cardiovascular systems. Mean arterial pressure provides a window into how effectively the body is adapting to these demands.

By understanding and monitoring MAP, athletes can:

• Improve performance by ensuring muscles receive adequate resources.
• Enhance recovery by supporting circulation and metabolic clearance.
• Protect long-term health by preventing chronic elevation of blood pressure.

Whether you’re a beginner or an advanced lifter, paying attention to MAP adds another layer of intelligence to your training program. Tools such as a BP MAP calculator make this process accessible, allowing you to track one of the most important, yet often overlooked, indicators of exercise readiness and safety.

Strength training is built on a simple but powerful principle: your body adapts to the challenges you place upon it. Lift the same weight for the same reps every week, and eventually, your muscles will stop responding. Add too much too soon, and your joints, tendons, or nervous system may give out before your muscles can grow stronger.

This balancing act — knowing when to increase the weight and by how much — separates long-term progress from stagnation or injury. Let’s break down how to recognize the right time to increase your weights, how to do it safely, and the exact systems you can use to make consistent, measurable gains in strength and muscle size.

The Foundation: Progressive Overload

At the heart of weight training lies progressive overload, a concept first studied in depth by physiologist Thomas Delorme in the 1940s. Simply put, it means gradually increasing the demands placed on the body to stimulate continuous adaptation.

Progressive overload can be applied in several ways:

• Increasing the weight lifted
• Increasing the repetitions performed with the same weight
• Adding more sets
• Reducing rest time between sets
• Improving tempo or range of motion

While all of these methods work, most lifters naturally think first about adding more weight. However, progression should be systematic — not reckless.

Signs You’re Ready to Increase the Weight

Not every workout demands heavier weight. Here are the key signs that signal readiness for progression:

1. Your Reps Feel Too Easy

If your program prescribes 8–10 reps, but you find yourself comfortably hitting 12–13 with no struggle, your muscles have likely adapted, and the load is no longer sufficient.

2. You Maintain Perfect Form

Progress should not come at the expense of technique. If you can move through all prescribed reps with controlled, strict form, without jerking, swinging, or compensating with other muscles, the current weight is likely too light.

3. You Finish Without Fatigue

Resistance training should leave you feeling challenged. If you complete every set and feel like you could repeat the entire workout without much effort, it’s time to progress.

4. Consistency Over Time

If you’ve used the same weight for several weeks in a row without pushing yourself closer to your rep limit, your body has likely plateaued.

5. The “2-for-2 Rule”

A reliable guideline is the 2-for-2 rule:

• If you can perform two additional reps beyond your goal,
• In your final set,
• For two consecutive workouts,
  Then you’re ready to increase the weight.

How Much Weight Should You Add?

Progression is highly individual, but here are evidence-based recommendations:

For Upper Body Exercises

Increase by 2–5% of the load. Example: if you bench press 100 lbs, move up by 2–5 lbs.

For Lower Body Exercises

Increase by 5–10% of the load. Example: if you squat 200 lbs, move up by 10–20 lbs.

For Bodyweight Exercises

Increase difficulty with:

• Weighted vests or belts
• Resistance bands
• Tempo adjustments (slower eccentrics, pauses)
• More challenging variations (e.g., standard push-up → decline push-up → single-arm push-up)

The smaller the jump, the better. Strength is built through consistent, manageable progressions, not sudden leaps.

Progression Strategies: Different Models

There are several ways to structure how and when to add weight. Choosing the right one depends on your goals and training experience.

1. Linear Progression

• Best for beginners.
• Add small increments each workout until progress stalls.
• Example: Increase squat by 5 lbs every session.

2. Double Progression

• Best for hypertrophy (muscle growth).
• Increase reps first, then add weight.
• Example: Work in an 8–10 rep range. When you hit 10 reps comfortably, increase the weight and return to 8 reps.

3. Step Loading

• Best for intermediate to advanced lifters.
• Train at a given weight for several weeks, then jump to a higher weight after a “deload” or rest phase.
• Example: 4 weeks at 150 lbs, then move to 160 lbs after a rest week.

4. Autoregulation (RPE or RIR)

• Best for experienced lifters or athletes.
• Use subjective effort (Rate of Perceived Exertion) or “Reps in Reserve” to guide load increases.
• Example: If a set feels like RPE 6 (4 reps left in the tank), you can safely increase weight.

Common Mistakes to Avoid

Even with good intentions, many lifters fall into traps when adding weight:

1. Jumping Too Fast
   Adding 20–30 lbs at once, especially on upper body lifts, often leads to injury.
2. Ignoring Recovery
   Progress only happens if your body has time to rebuild. Without sleep, proper nutrition, and rest, heavier loads will backfire.
3. Sacrificing Form for Numbers
   A heavier squat with shallow depth or a rounded back does more harm than good. Technique should always come first.
4. Comparing With Others
   Progress is individual. Chasing someone else’s numbers often leads to ego lifting.

Practical Examples

• Beginner Example (Bench Press):
  • Week 1: 3×8 at 65 lbs
  • Week 2: 3×9 at 65 lbs
  • Week 3: 3×10 at 65 lbs → increase to 70 lbs
  • Week 4: 3×8 at 70 lbs
• Intermediate Example (Squat):
  • Train at 185 lbs for 4 weeks, increasing reps within the 6–8 range.
  • When 8 reps feel easy, move to 195 lbs.
• Advanced Example (Deadlift):
  • Use RPE system. Pull 365 lbs at RPE 7 (3 reps left in the tank).
  • Increase to 375 lbs the next week, staying within the target RPE.

How Often Should You Increase the Weight?

The frequency depends on training experience:

• Beginners: Every 1–2 weeks (linear progressions work best).
• Intermediates: Every 3–4 weeks (progress slows as strength develops).
• Advanced lifters: Every 6–8 weeks or longer (small gains take more time).

Remember: more experienced lifters require more subtle and strategic increases.

The Role of Recovery in Progression

Increasing the weight is only one side of the equation. Recovery determines whether your body can handle it. Prioritize:

• Sleep (7–9 hours per night)
• Nutrition (adequate protein and total calories)
• Deload Weeks (planned reduction in intensity every 4–8 weeks)

Without recovery, even small weight increases can lead to fatigue, joint pain, or regression.

Final Takeaway

Knowing when to increase the weight — and by how much — is the key to long-term strength and muscle development. Use clear signals (perfect form, surplus reps, lack of challenge), progress gradually (2–5% upper body, 5–10% lower body), and choose a structured progression model that fits your training experience.

Remember, consistency and patience are more important than speed. The best athletes in the world got stronger through years of small, smart progressions — and so will you.

References

1. American College of Sports Medicine. (2009). Progression Models in Resistance Training for Healthy Adults. Medicine & Science in Sports & Exercise, 41(3), 687–708.
2. Baechle, T. R., & Earle, R. W. (Eds.). (2008). Essentials of Strength Training and Conditioning. NSCA.
3. Kraemer, W. J., & Ratamess, N. A. (2004). Fundamentals of Resistance Training: Progression and Exercise Prescription. Medicine & Science in Sports & Exercise, 36(4), 674–688.
4. Schoenfeld, B. J. (2010). The Mechanisms of Muscle Hypertrophy and Their Application to Resistance Training. Journal of Strength and Conditioning Research, 24(10), 2857–2872.
5. Helms, E. R., Zourdos, M. C., & Storey, A. (2016). Practical Applications of RPE in Resistance Training. Strength and Conditioning Journal, 38(4), 42–49.

The Sitting-Rising Test (SRT) is a deceptively simple assessment where you try to sit down on the floor and stand back up with minimal support. On the surface, it may look like a party trick or a quirky balance challenge, but research has shown that it is closely linked to health, independence, and even mortality risk.

Developed by Brazilian physician Dr. Claudio Gil Araújo and colleagues in the early 2010s, the test has since been recognized worldwide as a practical tool for evaluating functional fitness—the kind of strength, balance, and mobility needed to perform daily tasks. Unlike conventional strength or endurance tests, the SRT provides insight into whole-body movement quality and its relationship to long-term health outcomes.

This article breaks down how the sitting-rising test works, what it measures, why it is considered a predictor of longevity, and how you can improve your performance.

What Is the Sitting-Rising Test?

The Sitting-Rising Test requires you to sit on the floor and then rise back to a standing position without using your hands, arms, or knees for support. The test is scored out of 10 points, with deductions for each body part used for assistance.

How It Works

1. Begin standing upright with feet shoulder-width apart.
2. Lower yourself into a cross-legged seated position on the floor.
3. Stand back up from the floor.
4. The goal is to complete the movement as smoothly as possible without using external support.

Scoring System

The SRT uses a 10-point scoring method:

• Starting score: 10 points (5 for sitting, 5 for rising).
• Subtract 1 point for each support used (hand, knee, forearm, side of leg).
• Subtract 0.5 points for partial loss of balance, wobbling, or instability.

Examples

• Score of 10: You sit and rise without touching the ground or losing balance.
• Score of 8: You use one hand for support while sitting down and one knee when standing.
• Score of 6 or less: You require multiple supports or show significant instability.

Why the Sitting-Rising Test Matters

1. Predictor of Longevity

A landmark study by Araújo et al. (2012) followed over 2,000 adults aged 51–80 for an average of 6 years. Results showed that individuals who scored 8 or higher had significantly lower mortality rates compared to those scoring 3 or less.

The takeaway: The ability to sit and rise with little support is strongly correlated with overall health, vitality, and life expectancy.

2. Tests Functional Fitness

The SRT assesses a blend of:

• Muscular strength (legs, core, hips)
• Flexibility (hips, hamstrings, ankles)
• Balance and coordination (neuromuscular control)

Unlike isolated gym tests (bench press, squat max, etc.), it reflects how well your body can perform integrated, real-world movements.

3. Indicator of Independence in Older Adults

Being able to move from floor to standing without assistance is crucial for maintaining independence, especially in older age. A poor SRT score may indicate a higher risk of falls, mobility issues, or reliance on caregivers.

What Muscles and Skills Are Involved?

Performing the SRT requires a coordinated effort of multiple body systems:

• Lower body strength: Quadriceps, glutes, hamstrings, and calves provide force to lower and raise the body.
• Core stability: Abdominals and spinal stabilizers keep the torso upright.
• Flexibility: Hip, knee, and ankle mobility are critical to smoothly transitioning to the floor.
• Balance and proprioception: The nervous system must coordinate weight distribution to prevent falls.

This makes the SRT a holistic fitness measure rather than a single-component test.

Sitting-Rising Test and Health Research

The scientific literature has highlighted the predictive value of the SRT:

• Araújo et al. (2012, European Journal of Preventive Cardiology): Found that low SRT scores were significantly associated with higher all-cause mortality. Individuals scoring below 8 had a 5–6 times higher risk of death than those with perfect scores.
• Brito et al. (2014, Clinical Interventions in Aging): Showed that SRT scores correlate with musculoskeletal fitness and can be used as a screening tool for fall risk.
• Research on functional tests: Similar to grip strength and walking speed, the SRT belongs to a class of functional aging biomarkers that predict survival better than chronological age alone.

How to Improve Your Sitting-Rising Score

Improving your SRT score involves addressing its key components:

1. Strength Training

• Squats, lunges, step-ups: Build lower-body strength.
• Core work (planks, side planks, leg raises): Stabilize your trunk.

2. Flexibility and Mobility

• Hip openers: Pigeon stretch, hip flexor stretches.
• Hamstring mobility: Forward folds, dynamic leg swings.
• Ankle mobility drills: Heel raises, dorsiflexion stretches.

3. Balance Training

• Single-leg stands: Practice holding balance for 30–60 seconds.
• Dynamic balance drills: Walking lunges, step-downs, Bulgarian split squat.

4. Practice the SRT Itself

• Start with using supports (hand or knee).
• Gradually reduce support as strength and balance improve.

How Reliable Is the Sitting-Rising Test?

While the SRT is useful, it should not be the sole measure of health. It works best as part of a comprehensive assessment, alongside other tests such as:

The SRT is a screening tool, not a diagnostic test. A low score suggests areas to improve, but should not be taken as a direct prediction of mortality without broader health evaluation.

Practical Applications

• For individuals: A quick way to check functional mobility at home.
• For trainers and coaches: A screening tool to identify mobility or strength limitations.
• For healthcare providers: A non-invasive predictor of fall risk and independence in older patients.

Key Takeaways

• The Sitting-Rising Test is a powerful yet simple measure of functional health.
• Higher scores are linked to better mobility, strength, flexibility, and lower mortality risk.
• You can improve your score through strength, mobility, and balance training.
• While valuable, it should be considered as part of a broader health and fitness evaluation.

References

1. Araújo, C. G. S., de Souza, E., de Medeiros, F. M., & Castro, C. L. B. (2012). Ability to sit and rise from the floor as a predictor of all-cause mortality. European Journal of Preventive Cardiology, 21(7), 892–898. Link
2. Brito, L. B., Ricardo, D. R., Araújo, D. S. M. S., Ramos, P. S., Myers, J., & Araújo, C. G. S. (2014). Ability to sit and rise from the floor as a predictor of all-cause mortality. Clinical Interventions in Aging, 9, 139–144. Link
3. Guralnik, J. M., Ferrucci, L., Simonsick, E. M., Salive, M. E., & Wallace, R. B. (1995). Lower-extremity function in persons over the age of 70 years as a predictor of subsequent disability. New England Journal of Medicine, 332(9), 556–561. Link

Let’s not waste another Summer wishing we would have put in the work to get toned, sculpt your body, and feel good on vacay.

You deserve to feel confident in that bikini on the beach!

Join our Spring Slim Down Challenge

Our Spring Slim Down Challenge (SSD) is an 8 week challenge starting March 10th, 2025. Only 30 minutes a day for 8 weeks.

January may have been a bust, and your resolutions may have fizzled out, so as we transition into Spring remember it is about renewal, growth, and opportunity! Let’s get ready for Summer by starting NOW!

What to expect:

1. Reset, Refocus, and Feel Stronger than ever before.

2. Tone, Sculpt, and Feel Amazing just in time for Summer.
3.  Lose weight with the help of these delicious recipes & tips

4. Daily workouts in my MOVE App you can do ANYWHERE 

5. LIVE workouts & coaching sessions with your trainer, Katie

6. Weekly Giveaways!

7. GRAND PRIZE ($2,000+ VALUE!)

All your daily workouts will be available on our MOVE app. If you’re new to MOVE, you will receive 7 Days FREE!

Stay in the Loop:

Throughout the challenge, we’ll be sharing new videos, delicious recipes, and hosting live sessions on @lovesweatfitness. Make sure to post your “I’M IN” graphic and tag @lovesweatfitness & @teamlsf. 

Our Spring Slim Down Challenge is the perfect thing to get you in shape for Summer!

Our body needs a large number of nutrients to perform different functions. All of these vitamins, minerals, antioxidants, and macronutrients play an important role in our body. They are responsible for maintaining our energy levels, immunity, metal clarity and overall wellness. Unfortunately, many people fall short in their daily nutrient intake, leading to fatigue, low energy, weakened immunity, and other health issues.

It is important to understand your nutrient requirements for the body as it is the first step toward achieving long-term wellness. By learning how to assess, improve, and maintain nutrient intake through diet, hydration, supplementation, and lifestyle habits, you can take proactive steps toward better health and vitality.

Why Meeting Nutrient Needs Matters

Every cell in your body depends on nutrients to function properly. Nutritional deficiencies can manifest in multiple ways:

• Low energy levels and fatigue
• Hair loss, brittle nails, and skin issues
• Weak immunity and frequent illnesses
• Difficulty concentrating and mental fatigue

Proper nutrition not only fuels your day-to-day activities but also reduces the risk of chronic diseases and supports overall wellness support. By combining dietary strategies with high-quality supplements, you can maintain optimal health and vitality.

1. Assess Your Daily Diet

The first step to meeting your nutrient needs is evaluating your current diet. Many people assume they are eating enough, but modern diets often lack essential nutrients due to processed foods, high sugar intake, and limited fresh produce. Focus on:

• Fruits and vegetables for vitamins, minerals, and antioxidants
• Whole grains for sustained energy and fiber
• Lean proteins to support muscles, metabolism, and energy
• Healthy fats like avocado, nuts, and olive oil for hormone regulation

In addition, supplementing with Vitauthority products ensures you get a comprehensive range of vitamins and minerals that might be missing from your diet. This combination of diet and supplementation provides a strong foundation for healthy nutrition and overall wellness.

2. Include Daily Vitamins

Even with a balanced diet, it can be challenging to meet all your nutrient requirements consistently. Daily vitamins play an important role in:

• Supporting energy production and metabolism
• Strengthening immunity
• Maintaining healthy hair, skin, and nails
• Supporting brain function and mental clarity

Using supplements strategically can fill nutritional gaps and ensure your body is properly nourished. For example:

• Low energy and fatigue often stem from inadequate iron, B vitamins, or magnesium.
• Weak immunity can be linked to deficiencies in zinc, vitamin D, or vitamin C.
• Poor concentration and mental fatigue are associated with low omega-3 fatty acids, B vitamins, or dehydration.
• Skin, hair, and nail problems may reflect insufficient protein, biotin, or essential fatty acids.

Beyond day-to-day symptoms, prolonged nutrient deficiencies are associated with more serious risks, including cardiovascular disease, osteoporosis, anemia, and metabolic disorders. Meeting nutrient needs is therefore not just about feeling better today but also about protecting long-term health.

3. Focus on Whole Foods

Whole foods are nutrient-dense, providing your body with essential compounds that supplements alone may not fully deliver. Examples of nutrient-rich foods include:

• Leafy greens like spinach, kale, and Swiss chard
• Colorful vegetables such as peppers, carrots, and beets
• Fruits including berries, citrus, and bananas
• Protein sources like fish, eggs, tofu, and legumes
• Nuts, seeds, and whole grains

Supplements are most effective when used alongside a diet built on whole, nutrient-rich foods. If you’re unsure where to start, resources like The Most Nutrient-Dense Superfoods You’re Probably Not Eating can help highlight overlooked options that pack incredible nutritional benefits.

4. Hydration and Nutrient Absorption

Water is critical for nutrient transport and overall body function. Proper hydration ensures that vitamins and minerals are efficiently absorbed and utilized. Benefits of staying hydrated include:

• Improved digestion and metabolism
• Enhanced energy levels and focus
• Proper elimination of toxins from the body
• Support for joint, skin, and muscle health

Make hydration a consistent habit to optimize how your body utilizes the nutrients you consume. A good guideline is to drink enough water so that your urine remains pale yellow. Activity levels, climate, and body size will affect your exact needs.

5. Listen to Your Body’s Signals

Your body communicates when it lacks essential nutrients. Signs you may need additional support include:

• Persistent fatigue or low energy
• Cravings for processed or sugary foods
• Hair thinning, brittle nails, or dry skin
• Digestive issues such as bloating or irregularity
• Frequent illnesses or slow recovery

Recognizing these signals allows you to adjust your diet, lifestyle, and supplementation. If these symptoms are persistent, consider reviewing your diet, lifestyle habits, and possibly consulting a healthcare professional for testing.

6. Lifestyle Habits That Enhance Nutrient Utilization

Meeting nutrient needs isn’t just about food and supplements, it also involves supporting your body’s ability to use these nutrients effectively. Lifestyle habits that enhance nutrient utilization include:

• Regular Exercise: Stimulates metabolism, improves circulation, and supports nutrient transport to cells.
• Stress Management: Chronic stress can deplete key vitamins like B-complex and magnesium, reducing energy and immunity. Practices like meditation, yoga, or deep breathing help preserve nutrient levels.
• Quality Sleep: Proper rest is essential for nutrient absorption, hormone regulation, and energy restoration.

When these habits are prioritized, the body becomes more efficient in using the nutrients provided by both diet and supplementation.

Conclusion

Understanding and meeting your nutrient needs for the body is essential for energy, immunity, mental clarity, and overall wellness. A balanced approach includes assessing your diet, consuming nutrient-rich whole foods, staying hydrated, managing stress, getting quality sleep, and supplementing strategically. By prioritizing your nutrient intake and lifestyle habits, you can enhance energy levels, strengthen immunity, and enjoy optimal wellness every day.

Invest in your health today, give your body the nourishment it needs to thrive and feel your best.

Our Spring Slim Down Challenge (SSD) is an 8 week challenge starting March 10th, 2025. 

Weekly Giveaways

We know it can be hard to stay consistent so we have weekly giveaways to help give you an extra boost of motivation to show up and sweat it out each day! 

Here’s How to Enter our Weekly Giveaways:

1. Comment on our Motivational Monday Posts either on @teamlsf IG, our secret FB page, or on YT and answer the prompt in the caption!
2. The prompt will be something like “Email or text us your IG handle for a chance to win this week’s giveaway!”
3. Follow the prompt in the message for a chance to win.
4. We will choose ONE winner each week and message them directly + post them to shoutout them out!

Prizes: You will have a chance to win: LSF Nutrition, LSF Happy Hat, LSF Yoga Mat, LSF Shop Gift Card, and more!

Grand Prize

$2,000+ VALUE!

Here’s how to win: 

1. We look at physical progress + your engagement with the Teamlsf Community so make sure to be tagging  @Teamlsf and  @lovesweatfitness in all your posts + engaging with other LSF girls posts!

2. Take before photos holding the SSD sign located in the SSD playbook!

3. For best results follow your Slim Down Nutrition Plan + challenge workouts daily in my MOVE app

We can’t wait to do our Spring Slim Down Challenge with YOU!

If you step on the scale every morning, you’ve probably noticed that your weight never looks exactly the same. One day you might be down two pounds, the next you’re up three. This rollercoaster can be frustrating, especially if you’re actively trying to lose fat or build muscle. But here’s the truth: short-term weight fluctuations are completely normal and have little to do with actual changes in body fat.

Instead, your day-to-day weight is influenced by a mix of hydration levels, food intake, glycogen storage, hormones, digestion, and even your sleep schedule. Understanding these factors helps you interpret the scale correctly—and prevents you from making drastic decisions based on misleading daily numbers.

In this article, we’ll dive into the reasons behind these daily weight changes so you can understand what’s really happening with your body.

1. Water Retention and Hydration Levels

The biggest driver of daily weight fluctuations is water. Your body is roughly 60% water, and even small shifts in hydration can swing the scale by several pounds.

Why Water Matters:

• Sodium Intake: A salty meal causes your body to hold onto extra water to balance sodium levels in your blood. This can temporarily add 2–5 pounds overnight.
• Carbohydrate Intake: For every gram of glycogen stored in your muscles and liver, your body holds around 3 grams of water (Olsson & Saltin, 1970). Eating more carbs than usual can lead to noticeable scale jumps the next day.
• Dehydration: Sweating heavily during exercise or not drinking enough fluids can make you temporarily lighter. Once you rehydrate, your weight rebounds.

Takeaway: A jump in weight after pizza or pasta night isn’t fat gain—it’s water being stored alongside sodium and glycogen.

2. Food Volume and Digestion

The physical weight of food and fluids in your stomach and intestines also shows up on the scale, even before it’s digested.

• Large Meals: A big dinner can make you 1–3 pounds heavier the next morning simply because of food volume.
• Fiber: High-fiber foods like beans and vegetables add bulk and slow digestion, meaning food stays in your system longer.
• Bowel Movements: Irregular digestion can shift your daily weight by several pounds depending on whether you’ve gone to the bathroom or not.

Example: If you drink a liter of water before bed, the scale may show you one kilogram heavier in the morning, but that’s not fat gain—it’s just fluid weight waiting to be processed.

3. Glycogen Storage and Exercise

Your muscles store glycogen as a quick energy reserve. Training intensity and carb intake directly affect how much glycogen you carry, and this shows up as weight changes.

• After High-Carb Days: Extra glycogen fills your muscles, often adding 2–4 pounds of weight with water.
• After Hard Workouts: Glycogen depletion during endurance exercise or fasting can lower your scale weight until you replenish with food.
• Strength Training: Micro-damage from lifting weights can cause localized water retention during the recovery process, making you heavier for a few days.

Key Point: Fluctuations from glycogen don’t mean fat gain—they’re signs that your muscles are fueled and recovering.

4. Hormonal Factors

Hormones influence fluid balance, appetite, and digestion, all of which affect daily weight.

• Menstrual Cycle: Many women experience 2–6 pounds of water retention in the luteal phase due to higher progesterone and estrogen (Chidley et al., 2020). I recommend checking out Alexandra Botez’s article to learn about the physiological, psychological, and performance-related aspects of exercising during menstruation. It covers what you should do, what to avoid, and how to listen to your body.
• Cortisol (Stress Hormone): High stress levels increase water retention and cravings, sometimes spiking body weight even without increased calorie intake.
• Sleep: Poor sleep affects hunger-regulating hormones (ghrelin and leptin), leading to higher water retention and increased food intake.

5. Alcohol and Caffeine

• Alcohol: Initially dehydrates you, leading to lower weight the next morning. But it often disrupts hormones and digestion, which may cause water retention a day later.
• Caffeine: Acts as a mild diuretic, leading to short-term water loss. Frequent caffeine users adapt, so the effect diminishes.

Result: Post-party weigh-ins are notoriously inconsistent.

6. Illness, Inflammation, and Medications

When your body is fighting infection, recovering from injury, or dealing with chronic inflammation, it tends to hold more water. Some medications—including steroids, antidepressants, and blood pressure drugs—also influence weight through water retention and appetite changes.

7. Daily Weigh-In Variability

Even the way you measure can create fluctuations:

• Time of Day: Morning weigh-ins are most consistent since food, fluids, and activity haven’t accumulated.
• Clothing: Wearing different outfits adds inconsistency.
• Scale Accuracy: Household scales can vary by 1–2 pounds with shifts in placement or battery life.

8. Fat Gain vs. Fluctuations

It’s important to separate temporary fluctuations from true fat gain.

• 1 Pound of Fat = 3,500 Calories. To actually gain 2 pounds of fat overnight, you’d need to consume 7,000 calories above your maintenance level in a single day—which is highly unlikely.
• Most 2–5 pound overnight swings are due to water, glycogen, or digestion, not fat.

9. Long-Term Trends Matter Most

The best way to track progress is not by obsessing over daily numbers but by observing weekly or monthly averages.

Practical Strategies:

• Weigh yourself at the same time each day (ideally in the morning after using the bathroom).
• Record your numbers, then calculate a weekly average.
• Focus on long-term trends: Are your averages going down, up, or stable over 4–8 weeks?

Apps and spreadsheets can make this easy, smoothing out the noise of daily fluctuations.

10. Practical Tips to Manage the Mental Side

Daily weight changes can be frustrating, but perspective helps.

• Use Multiple Metrics: Track body measurements, progress photos, strength levels, and how your clothes fit—not just the scale.
• Expect Fluctuations: Know that 2–5 pounds up or down is normal and temporary.
• Check Sodium and Carbs: If your weight jumps, think back to your last meal before assuming you’ve gained fat.
• Trust the Process: Consistency in nutrition, training, and recovery leads to results regardless of day-to-day swings.

Conclusion

Your body weight is not a fixed number but a dynamic reflection of hydration, food, glycogen, hormones, digestion, and recovery. Fluctuations of several pounds in either direction are normal and do not represent fat gain or fat loss. The key to progress is tracking long-term trends, not reacting emotionally to short-term scale shifts.

By understanding why your weight changes so much on a day-to-day basis, you can stop stressing over the scale and focus on sustainable habits that truly improve your health, performance, and physique.

References

• Olsson, K. E., & Saltin, B.. Variation in total body water with muscle glycogen changes in man. Acta Physiologica Scandinavica, 80(1), 11–18. Link
• Chidley, K., et al. (2020). Female hormonal fluctuations and exercise performance. Journal of Science and Medicine in Sport, 23(6), 543–549.
• Schoeller, D. A. (1990). How accurate is self-reported dietary energy intake? Nutrition Reviews, 48(10), 373–379. Link
• Hall, K. D. (2008). What is the required energy deficit per unit weight loss? International Journal of Obesity, 32, 573–576. Link
• Sawka, M. N., & Coyle, E. F. (1999). Influence of body water and blood volume on thermoregulation and exercise performance in the heat. Exercise and Sport Sciences Reviews, 27, 167–218. Link

Spring is around the corner, which means it’s time to refresh, reset, and get ready to feel strong, sculpted, and confident just in time for summer! Let’s not spend another year wishing we had put in the work to feel amazing on vacation. Instead, let’s start now and make those goals a reality!

The Spring Slim Down Challenge is your ultimate reset—designed to help you banish bloat, tone up, and feel your absolute best in just 8 weeks.

Whether you’re looking to tighten up before bikini season or simply want to build stronger habits, SSD is your chance to sculpt, sweat, and SLIM DOWN!

How to Reset & Get Ready for SSD

If you want to maximize your results, a little preparation goes a long way. Follow these simple steps to get your body, mind, and kitchen ready before SSD officially kicks off on March 10th!

1. Detox & Debloat

Start fresh by hydrating and cutting back on foods that cause bloating. Drink at least 80 oz of water per day, add lemon to your water for digestion support, and focus on whole, unprocessed foods. 

2. Set Your Goals

What do you want to achieve during SSD? More energy? A toned waist? Better consistency with workouts? Write your goals down and be specific—having a clear vision makes all the difference in staying motivated!

3. Clean Out Your Kitchen

Your environment plays a huge role in your success. Ditch the processed snacks and stock up on nutrient-dense, whole foods like lean protein, fresh produce, and healthy fats. When you have the right foods on hand, making smart choices becomes effortless!

Grab the Slim Down Nutrition Plan so you can meal prep and get ready for healthy, high protein, and delicious meals!

4. Move Every Day

Even before SSD starts, get in the habit of daily movement—whether it’s a 10-minute stretch, a walk outside, or a Sweat Sesh. The goal is to build momentum so you’re ready to crush the challenge from day one! Join our MOVE app & get 7 Days FREE if you are NEW!

5. Get Your Mind Right

Your mindset is everything. Visualize how you want to look and feel by the end of SSD. Imagine yourself feeling strong, confident, and radiant in your favorite bikini on the beach! When you see it, you believe it—and that belief will fuel your motivation and success.

You Deserve to Feel Your Best!

Don’t let another summer pass by wishing you had started sooner. This is your time to SLIM DOWN! The Spring Slim Down Challenge will give you the tools, motivation, and community support to help you sculpt your body, boost your confidence, and feel incredible from the inside out.

Join us for our Spring Slim Down Challenge and make this your strongest, most confident Summer yet!

Want to burn fat overnight? A simple 10-minute habit before bed can boost your metabolism. The idea of burning fat while you sleep sounds almost too good to be true. Yet, science tells us that what you do in the final moments before bed has a surprisingly strong influence on your metabolism, hormone balance, and ability to lose weight. While there is no “magic trick” to wake up pounds lighter, adopting a simple 10-minute nighttime habit can set the stage for your body to naturally burn fat while you rest.

This article explores the connection between sleep, metabolism, and fat loss and reveals a practical 10-minute routine that works with your biology—not against it.

Why Sleep Quality Determines Fat Loss Success

Most people think weight loss is only about calories in versus calories out, but it’s more complicated. Sleep plays a central role in how your body regulates hunger, stress, and energy.

• Hormones at night:
  • Leptin tells your brain you’re full. Poor sleep lowers leptin, making you hungrier.
  • Ghrelin signals hunger. Lack of sleep raises ghrelin, leading to overeating.
  • Cortisol spikes with stress and poor sleep, which pushes your body to store belly fat.
• Growth hormone: Deep sleep triggers the release of growth hormone, which promotes fat breakdown and muscle repair.
• Insulin sensitivity: Sleep deprivation makes your body less efficient at handling carbs, leading to more fat storage.

When your sleep cycle is disrupted, all these systems malfunction, making fat loss harder no matter how much you diet or exercise.

The Problem: Stress and Restlessness Before Bed

After a long day, many people collapse in front of the TV, scroll endlessly on their phones, or snack late at night. These habits:

• Keep cortisol levels high.
• Expose you to blue light, which suppresses melatonin.
• Delay deep sleep, when fat burning is most active.

That’s where a short, intentional 10-minute nightly ritual comes in. It doesn’t replace proper nutrition or exercise, but it primes your body for overnight fat loss by optimizing your sleep environment, calming your nervous system, and setting up your metabolism for success.

The 10-Minute Habit: Stretching + Breath Work + Mindful Reset

This routine takes just 10 minutes, requires no equipment, and can be done right before bed. It has three parts: gentle stretching, controlled breathing, and a brief mindful reset.

Step 1: Gentle Stretching (5–6 minutes)

Stretching before bed isn’t about burning calories — it’s about signaling your body to relax. Tension in your muscles tells your brain you’re still in “fight or flight” mode. Stretching resets this response.

Try these:

1. Forward Fold (3 x 20-30 sec): Stand tall, bend forward at the hips, and let your arms hang. This stretch relaxes the spine and eases nervous tension.
2. Butterfly Stretch (3 x 20-30 sec): Sit down, press the soles of your feet together, and let your knees drop outward. This opens tight hips, which store a lot of stress.
3. Spinal Twist (3 x 20 sec): Lie on your back, place your right hand on your left knee, and twist gently. Switch sides. Twists help digestion and reduce bloating.
4. Neck Rolls & Scapular Retraction (3 x 20 sec ): Release daily tension in the upper body, a common stress zone.

Step 2: Breath Work (3–4 minutes)

Once your muscles are relaxed, focus on your breath. Controlled breathing lowers heart rate, reduces cortisol, and activates the parasympathetic nervous system (your “rest and digest” state).

Box Breathing Variation:

• Lie down comfortably.
• Inhale through the nose for 4 seconds
• Hold for 4 seconds
• Exhale slowly through the mouth for 6–8 seconds
• Repeat 5–6 times

This type of breathing has been shown to improve heart rate variability, lower blood pressure, and prepare the body for deep sleep.

Step 3: Mindful Reset (1–2 minutes)

Before closing your eyes, finish with a short mindful pause. Sit or lie still and mentally “release” the day. You can silently repeat:

• “I am safe. My body can rest. My body can heal.”

This small reset decreases racing thoughts and helps your brain transition into restorative sleep.

Why This Works: The Science Behind the Habit

1. Cortisol Reduction:
   Chronic stress keeps cortisol high, which tells your body to hold onto fat (especially belly fat). Stretching and deep breathing lower cortisol, creating a hormonal environment that supports fat loss overnight.
2. Better Sleep Quality:
   Relaxation practices improve sleep latency (how fast you fall asleep) and sleep depth. More deep sleep means more growth hormone release, which promotes fat breakdown.
3. Improved Insulin Sensitivity:
   Nighttime stress reduction improves your body’s ability to regulate blood sugar. This means less fat storage and more energy used for repair while you sleep.
4. Parasympathetic Activation:
   The parasympathetic nervous system promotes digestion, cell repair, and fat metabolism. Activating it before bed helps your body work efficiently while you rest.

Additional Nighttime Fat-Loss Boosters (Optional)

If you want to maximize results, consider pairing your 10-minute habit with these small tweaks:

• Avoid late-night heavy meals: Eating right before bed spikes insulin, which reduces fat burning during sleep. Aim to finish eating 2–3 hours before bedtime.
• Limit caffeine after 2 PM: Even small amounts of caffeine linger for hours, disrupting sleep cycles.
• Magnesium-rich evening snack: Foods like almonds or pumpkin seeds help relax muscles and promote restful sleep.
• Keep the room cool and dark: Studies show sleeping in a cooler environment (around 18–20°C / 65–68°F) supports brown fat activation, which helps burn calories.
• Consistent bedtime: Your body thrives on routine. Going to bed and waking up at the same time strengthens your circadian rhythm, improving fat metabolism.

Common Myths About Nighttime Fat Loss

1. “You burn no calories while sleeping.”
   False. The body is highly active during sleep—repairing tissues, regulating hormones, and burning calories. In fact, basal metabolic rate (BMR) continues 24/7.
2. “A 10-minute routine won’t matter.”
   Small consistent actions compound. Even a short nightly practice improves sleep quality, lowers stress, and shifts your body into a fat-burning state.
3. “You need intense exercise before bed to burn fat.”
   High-intensity exercise raises heart rate and adrenaline, which can interfere with sleep. The goal is calm, not intensity.

Conclusion: Small Steps, Big Impact

Fat loss doesn’t only happen in the gym or the kitchen — it happens in the bedroom too. By spending just 10 minutes each night stretching, breathing, and resetting your mind, you optimize your sleep, lower stress hormones, and activate your body’s natural fat-burning processes.

Consistency is the secret. The results won’t show overnight, but with time, this habit can improve your sleep quality, support healthy metabolism, and make fat loss feel less like a struggle and more like a natural process.

So tonight, instead of scrolling your phone until you’re exhausted, give your body what it truly needs: 10 minutes of calm that pays off while you sleep.

Supporting Studies

• Taheri, S., Lin, L., Austin, D., Young, T., & Mignot, E. (2004). Short sleep duration is associated with reduced leptin, elevated ghrelin, and increased BMI. PLoS Medicine, 1(3), e62.
• Field, T. (2011). Yoga clinical research review. Complementary Therapies in Clinical Practice, 17(1), 1–8.
• Russo, M. A., Santarelli, D. M., & O’Rourke, D. (2017). The physiological effects of slow breathing in the healthy human. Breathe, 13(4), 298–309.
• Spiegel, K., Leproult, R., & Van Cauter, E. (1999). Impact of sleep debt on metabolic and endocrine function. The Lancet, 354(9188), 1435–1439.
• Cedernaes, J., Schiöth, H. B., & Benedict, C. (2015). Determinants of shortened, disrupted, and mistimed sleep and associated metabolic health consequences. Nature and Science of Sleep, 7, 147–159.

We all start with the best intentions—whether it’s exercising regularly, eating healthier, or prioritizing self-care. But let’s be real… sticking to new habits can be hard. Life gets busy, motivation fades, and before you know it, you’re back to old patterns.

So how do you create habits that actually last? The key isn’t willpower—it’s strategy. By setting yourself up for success, you can build healthy routines that feel effortless and become part of your lifestyle.

Here’s how to make your habits stick for good!

1. Start Small & Be Specific

One of the biggest mistakes people make is going too big, too fast. If your goal is to work out every day, don’t start with an hour-long workout. Instead, commit to at least 10 minutes a day—something so easy you can’t say no. Once that’s locked in, build from there.

Example: Instead of saying, “I want to eat healthier,” say, “I will add a serving of veggies to my lunch every day.” Making your goals specific make it easier to follow through!

2. Habit Stacking

One of the easiest ways to build a new habit is to pair it with something you already do. This is called “habit stacking” and helps your new habit feel more natural.

Example:

• Want to start journaling? Do it right after brushing your teeth in the morning.
• Want to drink more water? Have a glass before your morning coffee.

The more effortless it feels, the more likely you are to stick with it!

3. Make It Easy

If a habit feels complicated or overwhelming, you won’t stick with it. Remove obstacles so it becomes the easiest choice.

Example:

• Want to work out in the morning? Lay out your workout clothes the night before.
• Want to eat healthier? Meal prep snacks so you always have good options on hand.

Set yourself up for success by making the habit as easy as possible.

4. Track Your Progress

There’s something powerful about seeing your progress—it keeps you motivated! Track in my MOVE APP or in the #GOALS PLANNER.

Even if you miss a day, don’t let it derail you. The goal isn’t perfection—it’s consistency!

5. Focus on Identity, Not Just Behavior

Instead of just thinking about what you want to do, shift your mindset to who you want to become. When you identify with your habit, it becomes a part of you.

Example: Instead of saying, “I’m trying to work out,” say, “I am someone who moves my body every day.” When you believe in your new identity, your actions will follow.

6. Reward Yourself (But Not with What You’re Avoiding)

Positive reinforcement is key! Celebrate your wins—big or small—to keep yourself motivated.

But here’s the trick: Don’t reward yourself in a way that contradicts your habit.

✅ Good reward: Bought a new yoga mat after sticking to a month of workouts.
❌ Not-so-great reward: Cheat days filled with unhealthy food and no workouts as an “reward.”

Keep your rewards aligned with your goals!

7. Give Yourself Grace & Keep Going

Nobody is perfect. You will miss days, and that’s okay. What matters is that you get back on track quickly instead of quitting altogether.

Make It a Lifestyle!

Building habits that stick isn’t about temporary motivation—it’s about creating a lifestyle that supports your goals. By starting small, making habits easy, and tracking progress, you can create lasting change and feel amazing while doing it!