Category: Fitness

Staying hydrated in the summer heat can be challenging, but it’s also important. After all, roughly 50% to 60% of your body weight is water, and losing too much of it can lead to fatigue, dizziness, and other dehydration symptoms. We often focus on what to drink to stay hydrated (with plain water being the obvious choice), but how to stay hydrated isn’t just about beverages. What you eat can significantly boost your hydration too. In fact, an estimated 20% or more of our daily water intake comes from food. This means that incorporating hydrating foods into your summer diet can help you meet your fluid needs while also providing vitamins and electrolytes. 

Kellie Lunday, MS, RD, LD, and AFPA’s Nutrition Content Lead, shares: “If I’m slacking on my water intake during the summer, I know that my summer produce has my back! It’s the perfect time of year to focus on my vegetable and fruit intake, with the added benefit of hydration.” 

In this article, we’ll explore some of the most hydrating foods to enjoy during summer, explain how these foods with high water content support your body’s fluid balance, and offer tips on including hydrating fruits and vegetables in meals. From juicy watermelon (ever wonder how much water is in watermelon?) to crisp cucumber (spoiler: it’s almost all water), these foods can make staying hydrated easy and delicious. Let’s dive into how to get hydrated and stay that way using nature’s own refreshing ingredients. 

Hydration Is More Than What You Drink 

When the sun is blazing, it’s easy to gulp down a cold glass of water. Yet many people struggle to drink enough fluids throughout the day. Maybe you forget to sip regularly or don’t feel thirsty until you’re already somewhat dehydrated. The good news is that you can make up some of the difference with food. Eating water-rich foods essentially lets you “drink” through your meals. This is a handy strategy, especially for those who find it challenging to drink enough water each day. 

Our bodies constantly lose water through sweat (especially on humid summer days), as well as through breathing and urine. If you’re not replenishing those losses, you risk dehydration. And dehydration isn’t just a minor inconvenience—it can sap your energy and even impair mood and focus. While what to drink to stay hydrated should still be a priority (plain water, herbal iced teas, and other low-sugar beverages are great choices), remember that foods that hydrate you can contribute substantially to your daily needs. In fact, a balanced diet can provide up to about two cups of water per day just from food. Eating the recommended daily servings of fruits and vegetables (for example, two servings of fruit and three of vegetables) might give you roughly 15 ounces of water – that’s nearly a pint of fluid just from produce! 

Hydrating foods are particularly helpful if you’re active or spend a lot of time outside in summer. They not only supply water but also often come with fiber, electrolytes, and antioxidants. This combination helps your body absorb and use the water effectively. In other words, munching on foods that help with hydration can actually be more efficient at rehydrating the body than water alone in some cases. Next time you’re thinking about how to increase hydration on a sweltering day, don’t just reach for your water bottle – head to the fridge as well. 

Aspiring personal trainers: learn all about nutrition for fitness performance in AFPA’s Personal Trainer Certification.

Juicy and Refreshing: Hydrating Fruits 

When it comes to fruit for hydration, nature has a knack for packing water into sweet, portable packages. The hydrating fruits of summer are not only delicious but also loaded with water. A standout example is watermelon. 

As its name suggests, watermelon is mostly water – about 92% water, to be exact. If you’re wondering how much water is in watermelon, imagine each bite as almost all water with a bit of nutrients. No wonder eating watermelon on a hot day feels so satisfying. It’s like drinking water, but with the bonus of flavor, vitamins A and C, and the antioxidant lycopene. So is watermelon good for dehydration? Absolutely. Watermelon is one of the best foods for hydration you can find, since it helps quench thirst and replenishes you with minerals (like potassium) at the same time.  

“Slice it up for a snack, blend it into a smoothie, or toss it with some mint and feta for a hydrating summer salad. With watermelon on the menu, how to stay hydrated becomes a far more enjoyable endeavor,” says Kellie Lunday, MS, RD, LD. 

Watermelon isn’t the only fruit that can help you beat the heat. In fact, many common fruits are made up of 80-90% water or more. Strawberries, for example, are about 91% water, and they offer a burst of vitamin C. Cantaloupe and honeydew melons rival watermelon with around 90% water content as well. Oranges and grapefruit, those juicy citrus fruits, are around 86-88% water – and as a bonus, they provide electrolytes like potassium. Peaches, pineapples, and apricots are other fruits good for hydration, each brimming with watery juice. Grapes are about 81% water. 

In general, if a fruit is plump, juicy, or easily yields liquid when you bite into it, it’s likely a watery fruit that can help keep you hydrated. These fruits not only deliver water to your system but also supply natural sugars to give you quick energy and fibers that help you feel satisfied. 

One perk of choosing hydrating fruits is that they often appeal to the appetite even when the heat might dull your desire for heavier foods. A cold slice of melon or a bowl of berries can be more enticing than a rich meal when the temperature soars. To maximize hydration from fruits, enjoy them raw and fresh – think fruit salads, smoothies, or just whole fruits eaten as snacks. 

Freeze grapes or blend watermelon into a slushy for a cooling treat. By making fruit a part of every summer meal, you’ll naturally increase your fluid intake. The sugar in whole fruit comes with fiber and water, meaning it’s generally digested more slowly and hydrates you without the more extreme blood sugar spike you’d get from a sugary drink. But every body is different, and you should consult with a doctor who knows your unique health needs, particularly if you have metabolic concerns. 

Passionate about nutrition and want to take a deeper dive? Learn all about hydration and nutrition in AFPA’s Master Level Nutrition Consultant Certification.

Crisp and Cool: Water-Rich Vegetables 

Vegetables can be just as impressive as fruits in the hydration department – in some cases, even more so. The vegetables for dehydration relief are typically the crisp, watery ones you might find in a summer salad or crudité platter. 

Take the cucumber, for instance. Ever wondered what percentage of cucumber is water? It’s about 95% water (some sources say as high as 96%!). That makes cucumber one of the most hydrating foods on the planet. Crunching on a cool cucumber stick is almost like sipping water, and it comes with a pleasant crunch to boot. 

Cucumbers are so water-based that they’ve earned the nickname “water vegetables.” Besides water, they also provide a little vitamin K and potassium, especially in the skin. Try adding cucumber slices to your drinking water for flavor, layering them in sandwiches, or mixing diced cucumber into yogurt with mint for a refreshing raita. It’s a perfect way to increase hydration while enjoying a tasty snack. 

Lettuce is another unsung hero among foods with high water content. Iceberg lettuce, often maligned for being less nutrient-dense than darker greens, is actually over 95% water – basically a crunchy vehicle for hydration. Romaine lettuce isn’t far behind, at about 95% water as well. 

So yes, that big summer salad full of lettuce, cucumber, and tomato is doing double duty: feeding you and hydrating you at the same time. Speaking of tomatoes, they clock in around 94% water. Bite into a ripe tomato and you can practically feel the juice hydrating your mouth. Cherry tomatoes make an easy hydrating snack on the go, and slices of tomato on your sandwich add moisture (and vitamin C). 

Other water-based vegetables to put on your grocery list include celery (about 95% water), zucchini (around 94% water), radishes (95%), green bell peppers (94%), and even cauliflower and cabbage (both around 92% water). 

These percentages aren’t just trivia – they explain why these veggies feel so light and crisp. For example, celery sticks or bell pepper strips on a hot day can be as thirst-quenching as a handful of grapes. They’re essentially solid water with bonus nutrients like folate and antioxidants. In fact, foods that hydrate you such as cucumber, lettuce, celery, and others are often referred to in nutrition guides as the “superstars” of water-rich foods. 

To incorporate more of these hydrating vegetables into your summer diet, get creative with meal prep. Start lunch or dinner with a salad loaded with high-water-content veggies (cucumbers, lettuce, tomatoes, radishes, etc.). Swap out common sides for water-rich veggies – for example, serve dip with carrot and cucumber sticks instead of crackers. 

Chilled soups like gazpacho or cucumber-yogurt soup are basically blended vegetables that you can sip, delivering hydration in a flavorful form. Even steaming or lightly sautéing vegetables retains much of their water (though you’ll lose a bit to cooking). The key is to have plenty of these water vegetables on hand, pre-washed and cut in your fridge, so they’re just as easy to grab as a bottled drink. By making veggies readily available, you might naturally eat more of them throughout the day, effortlessly boosting your hydration. 

Beyond Produce: Other Hydrating Foods and Drinks 

Fruits and veggies steal the spotlight when we talk about hydrating foods, but they’re not the only options. Many other everyday foods have a high water content and can contribute to your fluid intake. For example, yogurt and cottage cheese are about 80-85% water, so a serving of yogurt at breakfast not only gives you protein and calcium but also a decent amount of water. 

On a hot morning, a bowl of plain Greek yogurt topped with juicy berries (think hydrating fruits like strawberries or peaches) makes for a hydrating, nutritious start to the day. Smoothies are another fantastic way to drink your food – blend water-rich fruits (berries, melon, mango) with some yogurt or milk and ice, and you’ve got a hydrating snack or meal in a glass. Even milk itself is about 90% water and contains electrolytes, which is why research has found it can be as effective as sports drinks for rehydration in some cases. If dairy isn’t your thing, plant-based milks like almond or oat milk also contribute fluid. 

Don’t underestimate the hydration power of soups and broths. A steaming bowl of soup might not be your first craving in summer, but you can opt for chilled versions like gazpacho or fruit soups. And even warm chicken broth can hit the spot. One of the traditional benefits of drinking chicken broth when you’re dehydrated (such as during illness or after intense sweating) is that it provides not only fluid but also sodium and other electrolytes. Those electrolytes help your body retain the water you drink and can alleviate symptoms of dehydration like headache or muscle cramps. 

Sipping broth or eating soup replenishes salt losses and helps you get hydrated more effectively than water alone in certain situations. Just be mindful of soup’s temperature; if it’s very hot outside, a lukewarm broth or cooled soup may go down easier than a piping hot one. 

Speaking of what to drink to stay hydrated, remember that plain water isn’t the only choice. Unsweetened herbal teas, iced or hot, are another great option. Coconut water (the liquid from inside young coconuts) has become a popular natural rehydration drink because it contains potassium and magnesium – it’s a refreshing option to rotate into your fluid plan. Even moderate amounts of coffee or tea contribute to hydration; contrary to myth, caffeinated drinks are not dehydrating when consumed in normal amounts. 

In short, how to stay hydrated in summer comes down to a mix of smart drinking and smart eating. Make water your go-to beverage throughout the day, but bolster its effects with a diet rich in foods that help with hydration. By doing so, you’ll supply your body with water steadily and avoid dehydration symptoms. Plus, you get the other benefits of those foods – nutrients, fiber, and flavor – all of which support overall health. 

Tips for Incorporating Hydrating Foods into Your Summer Diet 

Knowing which foods and drinks can keep you hydrated is one thing; actually fitting them into your daily routine is another. The good news is it can be both simple and delicious. Here are some practical, how to stay hydrated tips using food: 

• Start early: Begin your day with hydration in mind. Drink a glass of water upon waking, but also include a water-rich food at breakfast. For instance, have a bowl of oatmeal cooked with milk and top it with hydrating fruits like sliced peaches or berries. Or make a morning smoothie with spinach (yes, leafy greens contain water too), frozen fruit, and yogurt. This way, you front-load fluids and nutrients to start the day. 
• Snack smart: Swap dry, salty snacks for fresh produce. Keep a container of cut-up watery fruits (watermelon cubes, pineapple chunks, orange slices) in the fridge for easy access. Baby carrots, cherry tomatoes, and cucumber sticks paired with hummus or a light dip are far more hydrating than crackers or chips. They’ll satisfy your crunch craving and supply water. If you feel like something sweet, frozen fruit pops (made 100% from fruit puree) or even just a cold apple can refresh you. 
• Salad and soup fixes: Make it a goal to eat a salad or a vegetable-rich dish at least once a day. Remember those water-based vegetables – lettuce, cucumber, tomato, etc. – and load them up. Add juicy fruits to salads too; strawberries or citrus segments can turn a boring salad into a hydrating summer delight. When you need something more substantial, consider a broth-based soup with vegetables. Even in summer, a light vegetable soup or a chilled gazpacho can be a hydrating meal or starter. And if you’re feeling adventurous, try cold soups made from blended melon or cucumber; it might surprise you how well they cool you down. 
• Hydrate when active: If you’re exercising or doing outdoor activities, plan for both food and drink. For example, after a sweaty tennis match or a long hike, munch on a piece of watermelon or a handful of grapes along with drinking water. The natural sugars in fruit can help speed up water absorption in your body, and the act of eating may encourage you to also drink more. Some athletes even swear by snacks like oranges or bananas during workouts for the hydration boost. Find what works for you – it could be as simple as packing an apple or some baby carrots in your bag when you know you’ll be out for a while. These foods that hydrate you can be real lifesavers on a hot day. 
• Make it fun and flavorful: One reason people don’t drink enough water is that they find it boring. Hydrating foods can help by adding flavor and variety. But you can also jazz up your fluids with foods: try infusing your water pitcher with cucumber slices, lemon, and a sprig of mint, or drop in some berries for natural flavor. You might be surprised how much more you sip. Likewise, consider enjoying sparkling water with a splash of fruit juice, popsicles made from diluted juice, or hydrating food-packed smoothies.  

“With so many versatile produce options this time of year, I make sure to bring a hydrating dish to any summertime festivity. We can all enjoy the celebration with a bit of extra hydration in our foods or drinks,” says Lunday. The takeaway is that increasing hydration doesn’t have to be a chore. By pairing water with tasty foods and making those foods readily available, you set yourself up for success. 

Stay Cool and Hydrated with Food and Drink 

Summer is a time to enjoy the outdoors, soak up the sun, and have fun – but it’s also a season when dehydration can sneak up on us if we’re not careful. Fortunately, staying hydrated can be a delicious endeavor. By embracing the most hydrating foods – from hydrating fruits like watermelon, oranges, and berries to water-rich vegetables like cucumber, lettuce, and zucchini – you give your body a steady supply of water throughout the day. These foods help you stay hydrated not just with fluid, but with nutrients that support your energy and health. 

So, the next time you’re planning a menu or packing a snack for a day in the sun, think about how you can include some foods that help with hydration. Your body will thank you for it. Remember to drink water regularly, but also take advantage of summer’s bounty of hydrating produce. With the right balance of hydrating foods and fluids, you’ll stay refreshed, energized, and ready to make the most of the summer season. 

Sharing a full recap of our cruise on the Disney Fantasty from Barcelona to Rome, Pisa (Florence), Genoa (Milan), Bandol (Provence) and back to Barcelona. This is Disney cruise #6 for us (gold, baby!) and was my favorite one so far. For Disney cruise tips and tricks, check out this post.

Hi friends! How are you? I hope that you’re having an amazing morning. We’re here in Sevilla having a great time with our friends and enjoying some chill time after our trip to Barcelona, epic Disney cruise through the Mediterranean, and time in Barcelona following the cruise. I hope that your summer is off to a wonderful start, too!

(Had to use Canva to remove a couple of people from the front of the pic. Kind of worked lol. Link to the dress is here!)

For today’s post, I wanted to share a recap of the cruise! You guys know we loooove Disney cruises – I never thought I’d be a cruise person in general, but here we are – and this was an itinerary I’ve wanted to do for years. I was a blitz through all of my favorite places (so far): Spain, Italty, and France. It was an absolute dream.

Disney Fantasy Spain, Italy and France recap

We booked this trip with some of our closest friends and cruise buddies – I think this was Disney cruise #17 for them. We planned this trip *hoping* the Pilot would be done with airline training – he had to complete training again when he retired from the military and went back to commercial – but unfortunately the timeline didn’t quite work out. Since he’d be gone anyway, we decided to stick with our plans and enjoy a girls’ trip. I think the girls will always remember this solo cruise trip with just the three of us plus some amazing friends.

Disney Fantasy verandah room

We got a verandah room and in the past, we haven’t taken advantage of it as much as we should. This time, I spent a lot of time on the verandah drinking coffee and reading, or late afternoon wine happy hour with Kathryn since their room was right next door.

It was spacious and lovely, and Disney bedding is just an A+ all around. It’s softer and more luxe than most hotel beds. (They use Frette linens, which we ended up buying after our first Disney cruise because we loved them so much.)

(peep the Canopy humidifier in the background – I never travel without it and my eyes and skin are so much happier)

Shows and entertainment

Disney provides incredible Broadway-quality shows and entertainment from musicians, comedians, deck parties with characters and dancers, and movies. During our cruise, they had three Broadway-style shows: Aladdin, Believe, and Frozen. P and I ended up ditching two of them so we could ride the water slide over and over – the pool is EMPTY during the shows and dinner time – but Frozen was incredible. It was the best Elsa I’d ever seen. She absolutely crushed it.

We also got to see the new Lilo and Stitch movie on board the date before it was officially released! We all loved it. It was heartfelt and funny, and I almost cried a few times.

Dining and eating gluten-free on a Disney cruise

From what I hear, Disney is one of the safest cruises if you have food allergies. They take them extremely seriously, and even if you have a sensitivity or intolerance vs an allergy, they treat it like an allergy. We did a gluten-free food tour in Barcelona, and a girl in our group that has Celiac told me that Disney cruises make her feel like she can eat anything she wants, which is a rare treat.

The gf chocolate walnut torte is my favorite Disney cruise dessert:

In the past, I’ve just navigated the menus on my own as they’re clearly marked with gluten-free options. Since P is gf now too, I told them that we both have gluten sensitvities (and was clear that we’re not allergic, mine is for health reasons and P has a severe sensitvity), they went above and beyond.

They had gluten-free WARM rolls at the table each night, and you would just pre-order each night for the following day. They can make any of the *regular* menu options gluten-free with the advance notice.

Kathryn and I had Palo one night and the salmon was perfection:

Indian food at Cabanas buffet is my favorite day:

We also got to have gluten-free Mickey waffles and churro waffles in the morning. Bless it.

Port adventures and excursions

I went a liiiiittle overzealous with the port adventures because they were such gorgeous locations. You can’t be in Pisa and not get off the boat, ya know? They were long excursions the first two days (around 10 hours) but the girls were troopers.

Here’s what we did:

Rome on your own

This was everything. You hopped on a bus for about a 2-hour ride to Rome, they dropped you off to enjoy your life for 5 hours, you ride the bus back.

By “enjoy your life,” for us this meant eating an epic Italian lunch and shopping the rest of the time.

The gluten-free pizza at La Soffitta Renovatio was everything I could have wished for.

We enjoyed the sights,  stopped for a late afternoon espresso and dessert, and we were very content.

Pisa and Florence with guided walking tour

We were able to see the Leaning Tower of Pisa, Cathedral, Baptistery and Camposanto. It was sprinkling a little, but still beautiful. It was also the same day as the Giro D’Italia time trial, so we were able to see the cyclists getting ready to begin.

After that, we went to Florence where we skipped the guided walking tour and opted for an entirely GF meal at Mama Eat, more shopping, visiting the Basilica of Santa Croce, and watching an opera street performance in the square.

Crispy bites with Nutella:

We HAVE to go back to Florence and explore more of Tuscany.

Genoa Aquarium

For Genoa, we opted for a shorter excursion to visit the aquarium, which was one of the most impressive aquariums that we’ve visited. Fun fact: they use water from the ocean that’s filtered and optimized for pH balance, so the fish have beautiful clean water each day. We all enjoyed this one; short and sweet.

Bandol on your own

For Bandol, we enjoyed a beach day in this quaint and lovely beach town. The girls had crepes, we grabbed snacks from a market, and we sat on beach towels while the girls collected seashells and played in the water.

On the ship, we did the usual shenanigans. The girls played the detective game,

we did family karaoke each night, a couple of trivia/games, Bingo, lounged at the pool, and enjoyed the fabulous dining and entertainment. We also had chill time in the room and I got in a few workouts at the gym.

Even though the cruise was 7 nights, it went by way too quickly!! We spent a few nights in Barcelona – I’ll have a post up with some Barcelona adventures soon- and then made our way down to Sevilla.

So, tell me, friends: are you a cruise person or not so much? We LOVE Disney cruises but haven’t tried any other cruise lines.

Hope you have an amazing day and I’ll see you soon!

xo

Gina

More:

Disney Wonder Baja cruise

Disney Magic Bahamas and Castaway Cay

Disney Wonder Alaska cruise

Disney Dream Italy and Greece Mediterranean cruise

Disney Wish Castaway Cay and Bahamas cruise

If you’ve ever found yourself feeling guilty for sitting still, mentally rehearsing your to-do list in bed instead of sleeping, or choosing another workout over taking a rest day, you’re not alone.

For many busy women, rest can feel like wasting time. Like pressing pause. Like falling behind. Like if you were stronger, smarter, better you wouldn’t need to rest because you could just push through.

But it’s a trap. One many women gets stuck in.

Because here’s the truth: rest isn’t a break from the work—it is the work.

Your nervous system, muscles, creativity, and emotional regulation depend on it. They don’t weaken because you rest—they get stronger through rest. Rest is resilience.

Learning how to rest intentionally – and in a way that actually feels good – is one of the most powerful performance tools you can master.

Let’s reframe rest so it doesn’t feel lazy, pointless, or unproductive. 

Why Rest Feels Uncomfortable Right Now

We live in a hustle culture that celebrates constant productivity, glorifies never slowing down, and normalizes burnout.

Many high-performing women tie their self-worth to what they accomplish and their ability to “do it all.” Anything that doesn’t look like productive action feels … wrong.

But just like your muscles grow in the rest between workouts, your mental and emotional strength are built during recovery, not in the grind.

When rest triggers guilt, it’s often because your brain is wired to equate “doing” with “value.”

That’s why we need to focus on addressing your mindset around rest—so it feels safe, satisfying, and useful.

The Nervous System Needs Downtime

Your body has two primary nervous system states: sympathetic (go mode) and parasympathetic (rest mode).

Modern life has many of us spending the majority of their day in go mode. They’re answering emails, pushing through workouts, juggling responsibilities without taking a moment to shift into rest mode. Even if you love being busy, your body still needs recovery. 

Here’s the part many people miss: your go mode gets more productive if you shift out of it into rest mode every now and then.

When you intentionally activate your rest mode through true rest, you boost:

• Creativity and decision-making
• Emotional regulation
• Digestion and hormone health
• Muscle repair and immune function
• Sleep quality and stress resilience

Reframe Rest as a Performance Tool

Instead of thinking of rest as a break from productivity, think of it as a productivity booster. It’s your high-achieving performance-enhancing strategy.

To make rest feel productive, build in low-stimulation resets that signal safety to your nervous system without overwhelming your brain and activating go mode.

Try:

• Structured white space: Block out non-negotiable downtime in your calendar. Treat it like a meeting with yourself. Use this to get into nature, meet with a friend if that feels nourishing, or doing something just for fun. (Naps included!)
• Sensory resets: Somatic (body-based) practices such as shaking, legs up on the wall, body scans, or gentle yoga help regulate your nervous system and shift you into rest mode.
• Low-input joy: Reading a good Romantasy book, snuggling your dog, sipping tea without a podcast, or walking without your phone. These moments are powerful.

Bonus: give your rest a name. Call it your “integration session” or “mental recovery moments”—whatever helps your high-achiever brain respect the pause.

Let’s Clear Up the Confusion: What’s Actually Restful?

Not all forms of rest are created equal. Let’s take a closer look at some common activities and figure out if they’re truly restful, or if they’re just a sneaky way to keep you stimulated and in go mode without real recovery.

Binge-watching TV: Sometimes Restful

If you’re truly relaxed and tuning in for a low-stress, feel-good experience, it could help you unwind. (Think: Friends marathon). But if you’re still reaching for your phone, or using other “numbing” coping mechanisms like uncontrolled snacking, that’s a sign that your nervous system is still feeling dysregulated and NOT in rest mode. Choose wisely! And binge watching TV when you should be sleeping is sacrificing the true rest your body needs—don’t do that.

Scrolling Your Phone: Nope

Scrolling through Instagram, checking emails, or endlessly refreshing Twitter—all of these can seem like “down time.” But in reality, they’re keeping your brain locked in a constant stimulation loop, which is keeping you in the stress cycle and go mode.

Stillness & Breathing: YES!

Now we’re talking. One of the simplest (and most effective) ways to reset your nervous system is to lie or sit still and focus on your breath. Deep, conscious breathing signals to your body that it’s time to relax. This practice not only calms your mind but also recharges your energy. Breath = PRESENCE and VITALITY. 

Foam Rolling, Gentle Movement, or Stretching: YES!

These activities are low-intensity but incredibly beneficial as they help your body release tension, increase blood flow, and support muscle recovery. These practices can enhance your mobility and flexibility, which in turn helps you perform better when you’re back to your normal activities. 

Doing Nothing on Purpose: YES!

It might seem counterintuitive but doing nothing on purpose is one of the best ways to rest. It doesn’t have to be a long, drawn-out session of “doing nothing.” Even a few minutes of sitting on your porch without a distraction can signal to your brain that it’s okay to relax. This act of purposeful inaction helps you briefly unplug and reset both mentally and physically, preparing you to come back with more energy, focus, and creativity.

Rest is Fuel

Rest is not the opposite of productivity—it’s the fuel behind it.

When you treat rest like a tool for physical recovery, mental clarity, emotional stability, and sustainable success, you stop fighting it. You start craving it.

The more you honor rest, the better you perform in the gym, in your work, and in life. Not because you’re doing less — but because you’re doing it all from a place of grounded, focused, charged-up energy.

So, which “performance-enhancing” rest strategy will you choose first? – Alex

We all deserve a good night’s sleep. But if snoring, sleep apnea, or tossing and turning is keeping you up, your search for answers might lead you through diets, gadgets, and medications – while overlooking one surprisingly powerful solution: your mattress.

Yes, your bed might be working against you.

While it may sound ironic, embracing modern tech could actually help you unplug for better rest. Enter smart beds – smart mattresses loaded with sleep-tracking tools that adjust to your needs and help decode your nightly habits. Think of them as your personal sleep coach, minus the whistle.

What Exactly Is A Smart Mattress?

If smartphones are pocket-sized computers, smart mattresses are your sleep-savvy sidekick. These high-tech beds use embedded sensors to monitor how you sleep – tracking everything from your breathing to your body position.

Connected apps then crunch the data and offer tips for improving your sleep. Some, like Bryte Balance Smart Beds, even adjust the firmness or raise your head slightly to stop snoring before it wakes you (or your partner) up.

Dr. Sleep (not a real doctor, but go with us) might say it’s the 21st-century solution to your bedtime woes.

How Smart Beds Can Support Your Health

Let’s take the Bryte Balance Smart Bed, for example. This high-tech mattress tracks key metrics like:

• Sleeping positions
• Breathing and heart rate
• Circadian rhythm and sleep cycles

Using that info, the bed learns your patterns and responds in real time – like adjusting your position when it senses snoring or discomfort. Over time, this can mean less tossing, fewer disruptions, and deeper rest.

Sleep & Hormones: The Hidden Connection

A well-tuned sleep cycle does more than make you feel refreshed, it also keeps your hormones balanced. Growth hormone (which helps with muscle repair and regeneration) is released while you sleep. Poor sleep? Less of that helpful hormone.

Same goes for insulin – poor-quality sleep can spike blood sugar levels, making your mornings groggier and afternoons sluggish. Smart mattresses help medical professionals track these patterns, offering insights into how your sleep might be affecting your overall health.

Spotting Sleep Issues You Didn’t Know You Had

Waking up tired even after eight hours? Your smart mattress might have answers.

Advanced models track signs of:

Some even claim to detect early signs of illness like the flu or restless leg syndrome, giving you the nudge to check in with your doctor when needed.

Extra Perks Of A Smart Bed

1. Tracks your breathing
   AI sensors monitor your breathing rate and oxygen levels, giving insight into sleep apnea severity or other respiratory issues.
2. Adjusts your position
   No more elbow nudges from a partner – these beds can gently raise your head if snoring starts, opening up airways for better breathing.
3. Regulates temperature
   Smart beds can sense your body temp and adjust accordingly, keeping you comfortably cool and helping ease conditions like sleep apnea.

Final Thoughts: Is A Smart Bed Worth It?

Smart mattresses like the Bryte Balance aren’t miracle cures, but they are smart tools that help you understand how you sleep and what might be getting in the way. That awareness can lead to better energy, improved health, and more productive days.

So while it might not be time to throw away your pillow just yet, upgrading your mattress could be the best sleep decision you’ve ever made.

In the age of six-pack abs, gym reels, and fitness apps, men are increasingly drawn to a wide array of fat-burning products that promise rapid weight loss and a leaner physique. From social media ads to gym locker room conversations, fat-burning supplements for men have become a popular yet controversial topic. With the market saturated with powders, pills, and promises, the lines between fact and fiction have blurred.

Many men find themselves chasing quick fixes. Fat burners, often portrayed as miracle pills, claim to melt fat with minimal effort. The truth, however, is far more complex. Some supplements might support your fat loss efforts when used correctly, but others might cause more harm than good. Simultaneously, men often find themselves confused between what works, what is backed by science, and what is just good marketing.

This article aims to break down the fat burners for men. We will explore how they work, who should take them, what ingredients to look for (and avoid), and the healthy, sustainable way to lose fat. Whether you are looking for a belly fat burner for men or just trying to find out which weight loss pills for men are worth the investment, we have you covered.

What are Fat-Burning Supplements?

Fat-burning supplements are dietary products designed to aid in weight loss by accelerating the body’s fat metabolism. Often available in the form of pills, powders, or capsules, they are popular among individuals aiming to reduce body fat, especially stubborn fat in areas like the belly. These supplements often combine natural or synthetic ingredients believed to support fat breakdown, appetite suppression, or increased energy expenditure.

These supplements generally work by targeting one or more of the body’s natural fat-burning processes. For instance, some raise your body temperature to promote thermogenesis, a process where the body burns more calories to produce heat. Others may aim to suppress hunger hormones or reduce fat absorption from food. While the science behind each supplement varies, the general promise is to make fat loss more efficient when paired with a healthy diet and regular physical activity.

However, fat-burning supplements are not miracle solutions. They serve as supportive tools in a larger health plan. The fundamental foundation of weight loss continues to be a balanced diet, physical activity, and sustainable lifestyle changes. Without these elements, even the most powerful fat-burning ingredients may fail to produce meaningful results.

Types of Fat Burners: Thermogenic vs Non-Thermogenic

Fat burners generally fall into two major categories: thermogenic and non-thermogenic. Understanding the differences can help users choose the right type based on their health, fitness goals, and lifestyle.

Thermogenic Fat Burners

Thermogenic fat burners work by stimulating the central nervous system to increase the body’s core temperature. The body responds by expending more energy to maintain its equilibrium. That leads to a higher calorie burn even while at rest. Ingredients like caffeine, green tea extract, and yohimbine are commonly found in thermogenic supplements.

The mechanism is simple: when your core temperature rises slightly, your metabolism speeds up, resulting in more calories burned throughout the day. These supplements can also enhance workout performance by increasing energy levels and focus. However, due to their stimulating effects, they may cause restlessness, insomnia, or elevated heart rate, especially in people with underlying medical conditions.

Caution: If you suffer from high blood pressure, insomnia, or anxiety, consult a healthcare provider. They can overstimulate your system.

Non-Thermogenic Fat Burners

Non-thermogenic fat burners typically take a gentler approach. They may help regulate appetite, improve fat metabolism, or reduce fat absorption without stimulating the nervous system. Ingredients like Garcinia Cambogia, soluble fiber, and CLA (Conjugated Linoleic Acid) fall into this category.

These are often preferred by those who are caffeine-sensitive or have cardiovascular concerns. They offer a more sustainable, less aggressive strategy for fat loss. However, results may be slower or less noticeable compared to thermogenic alternatives. While their mechanisms are milder, they are typically easier to tolerate over the long term and carry fewer risks.

Caution: While generally safer, long-term use should be monitored by a health expert.

Do Fat Burners Actually Work?

The effectiveness of fat burners is nuanced. While some ingredients like caffeine, green tea extract, and soluble fiber have shown mild weight loss benefits in clinical trials, the results are usually modest. Fat burners can enhance fat oxidation and slightly increase resting energy expenditure, but they do not magically melt fat.

Their real benefit lies in offering additional support during a structured diet and exercise plan. For instance, they can help maintain energy during calorie restriction or suppress cravings that could derail progress. However, when used in isolation (without lifestyle changes), their impact is minimal.

Moreover, because the FDA does not regulate most fat-burning supplements, their safety and ingredient claims can vary widely. For consumers, this means caution is critical. Look for products with third-party testing, transparent ingredient lists, and scientific backing to avoid ineffective or harmful compounds.

Key Ingredients in Fat Burners for Men

Understanding the role of each common ingredient in fat burners can help users make informed choices.

1. Caffeine

Caffeine is a central nervous system stimulant that increases alertness and energy levels. It promotes thermogenesis and lipolysis, the breakdown of fat cells into free fatty acids that the body uses for energy. Caffeine is particularly effective when taken before workouts to enhance performance and calorie burn.

2. Green Tea Extract

Rich in catechins and moderate caffeine, green tea extract supports fat metabolism and helps reduce fat absorption. It also has antioxidant properties, which support overall metabolic health and reduce inflammation.

3. CLA (Conjugated Linoleic Acid)

CLA is a fatty acid found in meat and dairy that can help reduce body fat by inhibiting fat storage and promoting fat oxidation. It is often included in non-thermogenic supplements and works best alongside regular exercise.

4. L-Carnitine

This amino acid helps transport fatty acids into mitochondria, the energy-producing parts of cells. There, fat is burned for energy, which may support fat loss and athletic performance, particularly in individuals with low L-carnitine levels.

5. Soluble Fiber

Soluble fiber helps regulate appetite by slowing digestion and increasing satiety. It may also bind with dietary fat and reduce its absorption. Some studies show that fiber supplementation can reduce body weight and waist circumference.

6. Yohimbine

Derived from the bark of the Yohimbe tree, yohimbine is a stimulant that increases fat breakdown, especially during fasting or exercise. However, it may cause side effects like anxiety, elevated heart rate, or hypertension.

7. Vitamin B12 & Magnesium

Support energy metabolism. Often deficient in individuals with obesity.

8. D-Aspartic Acid & Ginseng

Boost testosterone levels, which are essential for muscle building and fat burning in men.

Note: Ingredients like Yohimbe, Hydroxycitric Acid (HCA), or unlisted compounds may pose health risks. Always review the label and consult an expert.

Top Fat-Burning Supplements for Men

With the market flooded with options, these supplements have gained popularity due to their formulation and user feedback.

1. L-Carnitine L-Tartrate – Often used to enhance recovery and promote fat burning, particularly effective for active men.

2. Green Tea Extract Supplements – Offers metabolism support and antioxidant benefits.

3. Caffeine Capsules – A budget-friendly thermogenic option that boosts energy and calorie burn.

4. CLA Supplements – Ideal for gradual fat loss without central nervous system stimulation.

5. Whey Protein Isolate – Supports muscle maintenance and fat loss by promoting satiety and recovery.

6. Multivitamins – Multivitamins with B-complex and magnesium can help enhance metabolism support, which ultimately leads to better fat loss results.

If you are a male over 50 looking for the best fat burner for belly fat, consider supplements that protect lean mass while supporting hormonal balance and fat metabolism.

Who Should Take and Avoid Fat Burners

Not everyone benefits equally from fat burners. A thoughtful approach is necessary.

Who Should Take Fat Burners:

• Men struggling with stubborn fat despite exercising and dieting
• Men facing weight loss plateaus
• Those who are physically active and want to enhance fat metabolism
• Older men experiencing hormonal imbalances or low testosterone

Who Should Avoid Fat Burners:

Avoid fat burners if:

• You have heart conditions, diabetes, or high blood pressure
• You are looking for a quick fix without changing lifestyle habits
• You are not monitoring diet and physical activity

Pros and Cons of Fat Burners

Fat burners come with a mix of advantages and limitations.

Pros:

• Increased Metabolism: Many ingredients stimulate thermogenesis or fat oxidation, helping the body burn more calories.
• Appetite Control: Certain compounds, like soluble fiber and caffeine, can reduce hunger, making calorie restriction more manageable.
• Enhanced Workout Performance: Energy-boosting ingredients can improve focus and endurance.

Cons:

• Side Effects: Stimulants can lead to jitters, anxiety, insomnia, or elevated heart rate in sensitive individuals.
• Overdependence: Some users may rely on supplements instead of building sustainable habits.
• Lack of Regulation: Many products are not FDA-approved, raising concerns about ingredient safety and dosage transparency.

Male Weight Loss Pills vs Lifestyle Changes

You might find male weight loss pills that promise rapid results. But real, sustainable fat loss happens with the right strategy:

• Create a calorie deficit through balanced meals
• Maintain consistent physical activity
• Prioritize sleep and stress management
• Use supplements (if needed) as a supporting aid, not a primary solution

The best fat-burning supplements for men are only effective when they support a bigger, long-term plan. That is why relying solely on pills without working on your habits is unlikely to give meaningful results.

Choosing the Right Supplement: What to Look For

Selecting a fat burner requires careful consideration of both safety and efficacy.

• Ingredient Transparency: Look for products with clearly listed ingredients and clinically backed dosages.
• Third-Party Testing: Independent lab certification ensures that the supplement is free from harmful contaminants.
• Avoid Proprietary Blends: These often hide underdosed ingredients behind vague labels.
• Reputation of the Brand: Established brands with a track record of safety are preferable.
• Realistic Claims: Be wary of supplements promising “rapid weight loss” without diet or exercise.

Stay away from any product that claims to be a belly fat burner for guys with unrealistic promises. Always read reviews, ingredient lists, and research-backed results.

Natural Supplements That Support Fat Loss

Some supplements may not be traditional fat burners, but they aid fat loss effectively:

• Protein Powder: Helps preserve muscle mass during weight loss
• Magnesium: Reduces inflammation and supports energy metabolism
• Fiber Supplements: Improve digestion and keep you fuller for longer
• Vitamin B12: Supports energy and metabolism

These can be categorized as good weight loss pills for guys when selected correctly.

Sustainable Weight Loss: The Smarter Route

Rather than chasing the top fat burners for men, consider these:

• Custom diet plans based on calorie and macronutrient needs
• Strength training to preserve muscle
• Regular cardiovascular activity
• Coaching support for accountability and habit building
• Routine assessments using body composition tools

This is where platforms like HealthifyMe become useful. With AI-based support and certified coaches, they help you design personalized strategies that may or may not include supplements, depending on your body’s needs.

HealthifyMe Note

In today’s supplement-heavy world, it is tempting to think there is a shortcut to fat loss. However, as coaches, we often see better outcomes when people stop looking for magic pills and start understanding their bodies. Fat burners can offer an edge, but only if your basics are right. That includes nutrition, movement, and consistency. If you do consider supplements, make sure they match your needs and are verified. A good coach or expert can help you decide. And remember, the most powerful formula is still a good diet, strong will, and mindful progress. It is also important to reach out to your healthcare providers before consuming these to see if you really need them and to pick the best one for your goals.

The Final Word

Fat burners may promise fast results, but most benefits come when they complement, not replace, a healthy lifestyle. The best fat-burning supplements for men are those taken mindfully, with professional advice, and tailored to your goals.

There is no one-size-fits-all solution. What works for a 25-year-old gym-goer may not suit a 55-year-old beginner. Your supplement, diet, and workout should all work in harmony. That is where tools like the HealthifyMe app, smart scale, and expert coaches can bridge the gap between goal and execution.

HealthifyMe also offers nutrition-backed weight loss plans and health supplements that focus on science, not shortcuts. Instead of picking just any male weight loss supplement, choose a smart ecosystem that supports your entire journey.

With patience, professional guidance, and a bit of discipline, sustainable fat loss is not only possible but inevitable.

Frequently Asked Questions (FAQs)

Research Sources

1. Efficacy of conjugated linoleic acid for reducing fat mass: a meta-analysis in humans.

2. The effect of L-carnitine on fat oxidation, protein turnover, and body composition in slightly overweight subjects.

3. Beta-alanine and the hormonal response to exercise.

4. Dietary Supplements for Weight Loss

5. Dietary Supplements for Weight Management: A Narrative Review of Safety and Metabolic Health Benefits

6. The effects of a thermogenic supplement on metabolic and hemodynamic variables and subjective mood states

7. A Review of Natural Stimulant and Non‐stimulant Thermogenic Agents

Summer 2024 adidas Top Fits!

June 27, 2024 –

Happy Summer 2024 my friends! After blogging this many years, you all should know that summer is my favorite time of the year.

Things are busy as the studio which is so awesome, summer training is gearing up for my athletes, and Corey and I are doing our annual visit to our family in PA before it all gets busy.

With that being said, not only is summer time my favorite, but summer clothes are my favorite. When I can finally swap from leggings to shorts, it’s low-key life changing.

My friends at adidas make it very easy to keep up my *life-changing* apparel and I wanted to share those with you today!

1. Womens Sweatshirt Matching Set – I’ve been looking into a cute matching set for so long and these floral details on this Floral Graphic Sweatshirt sold me. How adorable is this set!? Comfy and cute. The shorts that match are also super comfy.
2. Essentials Rib Tank Top – I’ve been eyeing this one up for a while on the website and finally got one to try. The material is fitted yet super stretchy and would be cute for working out or to wear to dinner.
3. Running Waist Belt – I recently just ran a 5k with some of our members from the studio and I realized I had no way to hold my phone and listen to music. Safe to say, I was bummed! I’d like to get back into running and thought this belt looked perfect to hold my phone so I can jam out.
4. Women’s Shorts – ok ok let me tell you about these shorts. At first I wasn’t sure because they weren’t as “high waisted” as I normally go for BUT they have quickly become the shorts I’m grabbing for. They have built in shorts that don’t squeeze too much around the thighs and actually hit high on my hips for being 5’8!
5. Adilette Aqua Slides – you really can’t go wrong with a pair of slides in the summer. I’ve been a soccer player my whole life so having easy slip on sandals has always been my vibe. I also love a neutral moment so these cream colored ones are adorable.
6. Tech Bucket Hat – bringing it back to the 90’s baby! My friend had a bucket hat on the other day at the beach and I was like, that is genius actually. I’m usually in a hat but now I’m adding a bucket hat to the fam.
7. Womens Running Shoes – I fell in love with a pair of shoes last year and I was trying to find a pair that was similar and I will say these are pretty dang close! They are supportive but stylish and comfortable for me to wear while teaching classes all day.

If you try out any of these summer picks, let me know!

Enjoy your summer, friends!

Be true to you, Kasey

As we enter week 4 of our Spring Slim Down challenge, it’s important to stay motivated and focused on your goals so you don’t get off track or give up! Summer is right around the corner so let’s stay consistent!

5 tips to help you stay on track & motivated:

1. Goals Check In

If you made goals for yourself in the start of SSD, relook at them and make sure you stay focused on achieving them! You can always update these to fit best with your wants and needs but keep on them. 

Whether it’s losing a certain amount of weight or improving your endurance, make sure your goals are realistic and attainable within the timeframe of the rest of challenge.

2. Stay Consistent

Consistency is key when it comes to seeing results. Make sure to stick to your workout schedule and meal plan, even on days when you don’t feel like it. Remember, every small effort adds up to big progress in the long run.

Summer is right around the corner and you will thank yourself for moving your body even when you don’t want to when you on laying on a beach somewhere tropical 😉

3. Accountability Group Check In

Having a support system can make a world of difference during a fitness challenge. Whether it’s a workout buddy, a friend who shares your goals, or your SSD Accountability Group, make sure to check in with them as we are half way through Spring Slim Down! 

If you haven’t submitted your group for a chance to win our giveaway at the end of SSD, make sure to submit here!

4. Mix Up Your Workouts

Keep things interesting by trying different types of workouts in our MOVE app throughout the challenge. This not only prevents boredom but also helps target different muscle groups and prevent plateaus. From cardio to strength training to yoga, mix it up to keep your body challenged.

5. Celebrate Small Wins

Don’t forget to celebrate your progress along the way. Whether it’s hitting a new personal best in your workout streak, sticking to your meal plan for a week straight, or simply feeling more energized, take the time to acknowledge and celebrate your small wins. This will help keep you motivated and focused on your ultimate goal.

Remember, the Spring Slim Down challenge is a journey, not a sprint. Stay focused, stay positive, and most importantly, don’t give up. You’ve got this!

 

Kettlebells aren’t new, but in an era of high-tech fitness trends, they still stand as one of the most timeless, versatile, and effective training tools out there. Why is kettlebell training so effective? What makes these simple ball-shaped weights with a handle so useful? 

Whether you’re a personal trainer, group fitness instructor, or strength coach, incorporating kettlebells into strength training programs can unlock a wide range of benefits for your clients. From improving strength and endurance to enhancing mobility and core stability, kettlebell workouts deliver functional results that carry over to real-life activities. 

This article discusses why kettlebells might deserve a prime spot in your training toolbox, exploring the benefits of working out with kettlebells and how to effectively use kettlebell exercises to maximize client results. 

The Kettlebell Advantage: Functional Fitness That Works 

Unlike dumbbells or barbells, kettlebells are designed to be swung, pressed, and carried in ways that mimic the dynamic movements of everyday life. When you pick up a kettlebell, you’re not just lifting weight—you’re engaging multiple muscle groups, stabilizing through your core, and challenging your balance and coordination. 

Why kettlebell training is effective comes down to the combination of strength, power, endurance, and mobility packed into each movement. Exercises like kettlebell swings, Turkish get-ups, presses, and snatches train the body to move as a connected unit rather than isolating individual muscles. This functional, full-body approach makes kettlebell workouts an ideal choice for both athletic performance and general fitness. 

Impact on Athletic Performance 

A 2024 systematic review published in Cureus examined how kettlebell training impacts athletic performance across strength, power, endurance, agility, and injury prevention. It revealed that kettlebell exercises activate key muscle groups—including the hips, thighs, core, and lower back—in ways that enhance neuromuscular coordination and functional strength. 

Whether used in preseason conditioning, injury prevention, or high-intensity interval routines, kettlebell workouts deliver measurable gains in agility, flexibility, and resilience. Importantly, their dynamic, full-body nature helps athletes translate raw strength into sport-specific power, making kettlebells a versatile and cost-effective addition to any training plan. 

Kettlebell Exercise Benefits That Go Beyond Strength 

While many people associate kettlebells with strength, the benefits of kettlebell training go far beyond just building muscle. Research and trainer experience consistently show that kettlebell workouts improve cardiovascular fitness, muscular endurance, flexibility, and even mental focus. 

For trainers leading kettlebell classes, the benefits extend to client retention and satisfaction. Kettlebell workouts are inherently engaging—dynamic movements like cleans, snatches, and swings keep participants mentally and physically challenged, helping prevent boredom and plateau. Plus, the compact size of kettlebells makes them ideal for small studios, home gyms, or outdoor sessions, offering maximum versatility with minimal space or equipment investment. 

Another major bonus? Kettlebell workouts burn a lot of calories. Thanks to the combination of strength and cardio, kettlebell workouts can deliver calorie-burning benefits similar to high-intensity interval training (HIIT), helping clients meet body composition goals and support metabolic health. 

Real-World Benefits of Working Out with Kettlebells 

One of the most exciting advantages of kettlebell training is how effectively it prepares clients for real-world challenges. Carrying groceries, lifting kids, sprinting to catch a bus—these are the kinds of movements that kettlebell workouts mimic and strengthen. 

Trainers who understand and leverage the benefits of working out with kettlebells are equipping clients not just for the gym, but for life. Kettlebell movements improve grip strength, shoulder stability, hip mobility, and overall coordination, all of which contribute to better performance in daily activities, sports, and even injury prevention. 

Plus, kettlebells offer a unique blend of strength and cardio, making them an efficient option for clients with limited time. A 20- to 30-minute kettlebell session can deliver full-body conditioning, strength, and fat-burning benefits in one compact workout.  

Benefits for Older Adults 

Kettlebell training also offers additional benefits for older adults aiming to maintain mobility and independence. One standout example is the Ballistic Exercise of the Lower Limb (BELL) trial, a study that investigated how regular kettlebell workouts impact adults aged 59–79. Over three months, participants followed a structured kettlebell program designed to improve functional strength and daily movement ability. 

The results were striking: participants increased their predicted one-rep max (1RM) deadlift by 23%, showing meaningful gains in lifting strength—critical for safely handling everyday tasks. They also completed the five-times floor transfer 14% faster, a key indicator of agility and fall-prevention capability. 

Participants also improved cardiovascular fitness, walking 7% farther in a six-minute test, and reported greater confidence in stair climbing and lifting objects. Impressively, the program also increased lean muscle mass, supporting healthier body composition and metabolism. 

Perhaps most important, these benefits came with high adherence and only minor, non-serious adverse events, underscoring kettlebell training as not only effective but also safe and enjoyable for older adults. This study highlights kettlebells as a promising approach for promoting healthy aging and empowering older adults to stay strong, mobile, and independent. 

Why Trainers Should Incorporate Kettlebells 

If you’re wondering why you should start incorporating kettlebells into strength training sessions, consider this: kettlebells fill the gaps that traditional gym equipment often misses. 

Most standard strength training focuses on linear, controlled movements. Machines isolate single muscles, and even free weights often follow predictable planes of motion. Kettlebells, on the other hand, invite rotation, acceleration, and deceleration—just like real life. This makes kettlebell training especially valuable for developing functional strength and injury resilience. 

Kettlebell core exercises, for example, challenge deep stabilizing muscles that protect the spine and improve posture. Moves like kettlebell windmills, suitcase carries, and kettlebell halos aren’t just for building abs; they develop the kind of core control that enhances athletic performance and reduces injury risk. 

The Science Behind Kettlebell Training Programs 

Kettlebell training isn’t just popular because it looks cool or feels different—there’s solid scientific research showing why it works. Studies have demonstrated that kettlebell workouts can meaningfully improve aerobic capacity, muscular strength, endurance, and explosive power, making them a versatile addition to both strength and conditioning programs. 

For example, a 2015 study published in The Journal of Strength and Conditioning Research examined Division I female soccer players who completed a four-week kettlebell snatch protocol (the “15:15 MVO₂” method). Participants trained with kettlebells three times a week alongside their regular off-season program. 

The results were clear: the kettlebell group saw a significant 6% increase in VO₂ max, while a control group doing circuit weight training showed no change. This suggests that kettlebell training isn’t just about strength—it can also meaningfully improve cardiovascular fitness and endurance. 

Another study compared the metabolic demands of kettlebell swings to treadmill running at equivalent perceived exertion levels. Interestingly, while treadmill running resulted in higher oxygen consumption and calorie burn, the kettlebell workout still elevated heart rates to over 85% of age-predicted maximum—enough to meet the standards needed for improving aerobic capacity. 

This highlights that kettlebell workouts can deliver robust cardiovascular and metabolic conditioning, making them a viable alternative to more traditional aerobic training like running or cycling. 

How to Use Kettlebells Safely and Effectively 

Knowing how to use kettlebells is crucial for maximizing benefits and avoiding injury. Proper technique matters, especially for dynamic movements like swings and snatches. Trainers should prioritize teaching foundational mechanics, such as hip hinging and shoulder packing, before progressing clients to more advanced exercises. 

It’s also essential to select the right weight. While kettlebells may look small, they pack a punch—especially during ballistic movements. Start clients with lighter kettlebell weights and gradually progress as their strength and coordination improve. 

In a well-designed kettlebell training program, exercises can be scaled up or down to match each client’s ability level, making kettlebells accessible to beginners and challenging for advanced athletes alike. 

Building a Balanced Kettlebell Training Program 

Designing a balanced kettlebell training program means incorporating a mix of push, pull, hinge, squat, and carry movements. Think of pairing exercises like kettlebell swings (hinge) with goblet squats (squat), or Turkish get-ups (total-body coordination) with overhead presses (push). 

For clients new to kettlebells, start simple. Focus on foundational movements and build mastery before introducing more complex lifts or combinations. As clients progress, you can increase intensity by adding reps, sets, or heavier weights—or by integrating kettlebells into metabolic circuits for added challenge. 

Understanding how to exercise with kettlebell weights isn’t just about following a list of moves; it’s about creating thoughtful programming that aligns with client goals, addresses imbalances, and promotes sustainable progress. 

Why Kettlebell Training Is Here to Stay 

It’s no surprise that kettlebells have stood the test of time. From their origins in 18th-century Russia to their current status as a fitness staple, kettlebells have proven their worth across generations and training styles. 

The benefits of kettlebell training—from improving strength and endurance to enhancing mobility, core stability, and functional fitness—make them a must-have tool for today’s trainers. And with the growing popularity of kettlebell classes and small-group training, the demand for knowledgeable instructors who can deliver safe, effective, and engaging kettlebell workouts is higher than ever. 

If you’re a trainer looking to elevate your offerings, investing in kettlebell education and integrating these powerful tools into your programs can set you apart and deliver unmatched value to your clients. 

AFPA’s Kettlebell Essentials: The Iron Cardio Approach is an accessible, affordable option that allows you to learn directly from Brett Jones, a top strength coach, and walk away ready to integrate kettlebells into any fitness routine with confidence. 

Real, Lasting Results with Kettlebells 

Kettlebells are more than just trendy pieces of equipment—they’re powerhouse tools that deliver real, measurable results. These compact weights offer a complete fitness solution in one simple package. By learning how to use kettlebells effectively and incorporating them into your clients’ routines, you’re not just offering variety—you’re providing a smarter, more functional path to strength, resilience, and long-term health. 

Whether you’re helping clients master kettlebell core exercises, find a minimalistic fitness routine, or boost performance through a tailored kettlebell training program, one thing is clear: kettlebells are here to stay. 

Hi friends! Happy Friday! How are you? I hope you’re having a wonderful start to the weekend. We’re back in Barcelona after an amazing Disney cruise around the Mediterranean. I have a full recap going up next week, but in the meantime, here are some pics of the fun!

I hope that you have a lovely and fun weekend ahead.

It’s time for the weekly Friday Faves party. This is where I share some of my favorite finds from the week and around the web, and I always love to hear what you’re loving. Please share any recent favorite finds in the comments section below.

5.23 Friday Faves

Fashion + beauty + random:

These supplement containers! I had to pack a lot of supplements for this trip but definitely didn’t want to pack tons of bottles in my suitcase. Two of these + a little container I already had supplied me with 60 days of supplements using minimal space. BOOM.

Spain nails! I had my dip nails taken off a couple of weeks ago because I knew I didn’t want to mess with dip on the trip. (It lasts so well on my nails but I didn’t want to get them done while we’re gone.) I was giong for something super low maintenance that can last for 6-8 without the grow-out being obvious. She did such an amazing job.

(Tucson friends: I go to Gelish nails and have seen at least five different people who have all been amazing)

MDW sales. So many great sales this weekend, but here are some of my top picks:

HigherDOSE – 20% off sitewide with the code FITNESSISTA20. This is the time to get a sauna blanket, PEMF Go Mat, Red Light face mask, or red light hat. Shop it up here.​

​Anthropologie – extra 40% off sale!

​Nordstrom half-yearly sale​

​HUGE deal on AirDoctors. These have made such a huge difference for us during allergy season.

This is a secret promo but you can use FITNESSISTA40 for 40% off your starter meal kit at We Feed Raw. Maisey LOVES this food!

​OneSkin. The OS-01 tinted moisturizer is my all-time fave SPF moisturizer and I also loooove their Os-01 body lotion.

Obsessed with this dress.

Read, watch, listen:

Confession: I love Jell-o haha and this looks amazing. I usually buy the version from Whole Foods without dyes.

Powerful mindset shifts to stop worrying about what other people think.

Summer reading inspo.

LOVED this podcast episode with two of my favorite guys.

Fitness, health, and good eats:

Simple strawberry jam in the bread machine.

More reasons to protect your sleep.

Thank you so much for stopping by the blog today! Have an amazing weekend and I’ll see ya soon!

xoxo

Gina