Category: Fitness

We Opened Our Own Training Studio!!

October 30, 2023 –

After many years of ideas, visions, dreams, & hard word, we opened our own Studio!!

Let me introduce you to True Training Studio right here in Bristol, Rhode Island.

I honestly can’t believe we’re already 2 months in as time is truly flying by (especially when you’re having fun). 

We’ve put literal blood, sweat, tears, and hard work into this space and it wouldn’t even be a thing without my amazing husband, clients, friends, & family that have truly supported us along the way. 

Not sure they even realize how truly thankful I am for each and every one of them.

If you’ve been a long time reader of my blog, you’ll know that I’ve always signed off at the end of each post with “be true to you” as “sincerely, Kasey” always felt a bit too formal for me.

The word true has always been something I’ve come back to whenever I feel like I might be doubting myself or doubting a decision….just come back to what feels “true” to me.

When it came to naming my studio, I had played around with so many different names and one day in the car with Corey I said out loud “True Training Studio” and we both looked at each other like yeah, that’s it.

We started putting the studio together, piece by piece, in July and opened our doors August 14, 2023.

(Outfitted in the best: adidas sneakers for on my feet all day, shorts, & crop tank).

To say this has been a full circle moment, is just the short version of this meant to be story.

When we moved to Rhode Island in 2015, I remember Corey and I saying “oh we’ll just be there for a few years and come back” but we quickly fell in love with the state, the people, and the small town community so having a “home” here just feels right.

As a Personal Trainer, you learn to be creative with whatever space you’re given. I’ve taught classes in parks, basements (thanks, Dana!), backyards, streets, driveways, over zoom, facetime, & in many gyms throughout the years. 

Every single one of those sessions was a stepping stone towards one day having a space to call my own.

At the studio we offer Personal Training, Buddy Training, Large Group Training, Small Group Training, Youth Athlete Strength & Conditioning, Group Fitness Classes, Fuel Coaching,Physical Therapy, Massage, & more!

Photos by Mikayla Pushor

I couldn’t be more excited to keep this journey going and can’t wait to see what another 8 years looks like surrounded by the most amazing clients and community.

If there’s one thing I can say to hopefully inspire someone else is to take the leap scared. 

(Slightly obsessed with this jacket to throw on to and from the studio).

You’re never going to feel “fully ready” or “fully prepared” to make a big change and there will be days of anxiety (many days lol) and doubt, but at the end of the night, you do the best you can, and I swear things flow into place.

Thank you all for always being a continued source of space that I can share my wins, struggles, and stories.

Be true to you,

Kasey

Do you often find yourself feeling bloated and uncomfortable and sometimes you don’t even know why? It’s a common issue that many people face, but the good news is, I know how to beat the bloat!

Let’s dive into why you might be experiencing bloating + how you can get rid of it so you can feel snatched all the time! 

5 Reasons WHY Your Bloated

1. Eating Too Quickly

One of the main reasons why you might be feeling bloated is because you’re eating too quickly. When you eat too fast, you’re more likely to swallow air, which can lead to bloating and gas. Try to slow down during meals and chew your food thoroughly to prevent bloating.

2. Consuming Carbonated Drinks

Carbonated drinks like soda and sparkling water can also contribute to bloating. The bubbles in these drinks can get trapped in your digestive system, causing discomfort and bloating. Opt for still water or herbal tea instead to help reduce bloating.

3. High Sodium Intake

Consuming too much sodium can lead to water retention, which can make you feel bloated. Be mindful of your salt intake and try to limit processed foods, which are often high in sodium. Adding more potassium-rich foods like bananas and sweet potatoes to your diet can help balance out sodium levels and reduce bloating.

4. Lack of Fiber

If you’re not getting enough fiber in your diet, you may experience bloating and constipation. Fiber helps to regulate digestion and keep things moving smoothly in your digestive tract. Make sure to include plenty of fruits, vegetables, whole grains, and legumes in your meals to increase your fiber intake and reduce bloating.

5. Stress and Anxiety

Stress and anxiety can have a major impact on your digestive system, leading to bloating and discomfort. Practice stress-reducing techniques like deep breathing, meditation, or yoga to help calm your mind and improve your digestion. 

Belly Fat vs. Belly Bloat

It’s important to differentiate between belly fat and belly bloat. Belly fat is excess fat stored around your midsection, while belly bloat is temporary and often caused by factors like diet and digestion.

Our Bloat Be Gone pills target bloating specifically, helping you achieve a flatter stomach and improved digestion.

To get rid of belly fat, I would recommend adding 3 things into your daily routine: 

1. Moving your body daily (even just for 10 min)
2. Changing your nutrition of the better
3. Adding my Bloat Be Gone Capsules into your daily routine

How to Get Rid of Bloating

Introducing your NEW best friend…Bloat Be Gone. 

Don’t let bloating hold you back from feeling your best. With our Bloat Be Gone pills, you can say goodbye to that uncomfortable puffy feeling and say hello to a flat belly.

 

During the last 31+ years, AFPA has certified over 130,000 health, nutrition, and fitness professionals. We regularly feature distinguished and new graduates who are using what they have learned to inspire others and make a difference. 

Meet one of our featured graduates, Dr. Nikki LeToya White. Dr. Nikki has earned her Holistic Nutritionist Certification, Health and Wellness Coach Certification, and Weight Management Specialist Certification (now our Coaching for Weight Loss Certificate) from AFPA.

My team and I provide personalized support that addresses addiction triggers, builds sustainable coping mechanisms, and empowers women to reclaim their lives after years of navigating unresolved emotional wounds like abandonment and childhood neglect.

My approach is both holistic and trauma-informed, blending evidence-based methods like Cognitive Behavioral Therapy (CBT), Dialectical Behavioral Therapy (DBT), and somatic therapy to guide women through their healing journeys.

How did you first become interested in health and wellness?

My journey into health and wellness began during one of the most vulnerable seasons of my life. As a new trucker wife and mother, I felt lost and overwhelmed, struggling with mom-shaming, isolation, and debilitating panic attacks. Five visits to the ER later, I took the ACE (Adverse Childhood Experiences) study and discovered that my separation anxiety had triggered an old abandonment wound from childhood—a wound caused by my mother leaving me to be raised by my great-grandmother while she pursued her career. The physician’s words were life-changing: unresolved childhood trauma was fueling my current anxiety and binge eating disorder.

Unfortunately, my first therapy experience wasn’t successful, leaving me to navigate this overwhelming emotional terrain alone. I started blogging about my struggles as a trucker wife, which led to coaching other women in similar situations and writing The Loner Wife Diaries series.

My healing took a transformative turn when I was introduced to a life coach and Hoodoo practitioner with decades of sobriety experience. Her wisdom and guidance taught me how to lay the foundation for my recovery. But healing is rarely linear, and life brought new challenges—a relapse in my binge eating disorder, digestive issues, and hormonal imbalances stemming from low estrogen levels after my third and fourth cesareans. Diagnosed with vaginal atrophy at just 28 years old, I faced surgeries and chronic pain that left me saying, “Enough is enough.”

I decided to educate myself, stumbled upon the AFPA Holistic Nutritionist Program, and enrolled to learn how to use food as medicine. The knowledge I gained was life-changing. I healed my digestive issues, managed my hormonal imbalances, reversed my binge eating relapse, and even lost thirty pounds unintentionally.

Which AFPA certification have you earned, and why did you choose that certification program?

I actively use my certifications in Holistic Nutrition, Health Coaching, and CEUs such as The Herbal Apothecary and Natural Strategies for Menopause to serve women in recovery.

I’m currently preparing to take the AFPA Gut Health Nutrition Specialist Certificate to deepen my expertise in healing the gut-brain connection—a critical aspect of emotional and physical recovery for my clients, this will put me on track on becoming a Master Nutrition Consultant.

Tell us about your business and how you serve people.

My passion is taking everything I learned and sharing it with women who seek to make their self care and sobritey a top piority. The most profound lesson I learned is that health and lifestyle are deeply interconnected—you cannot separate mental, emotional, and physical well-being.

My studies gave me a holistic perspective on the body and its relationship with trauma, addiction, and nutrition. I learned that unresolved emotional pain—especially from abandonment and childhood neglect—often manifests as addictions like binge eating, sugar dependency, or substance abuse.

These behaviors not only impact emotional health but can also lead to chronic conditions like diabetes, heart disease, and inflammation. This understanding has shaped my work, allowing me to bridge the wellness, mental health, and substance abuse industries. With the right education and personal experience, I’ve been able to guide women toward healing on all levels—body, mind, and spirit.

Many of my clients struggle with emotional eating, sugar addiction, anxiety, and women’s health concerns, all stemming from deep emotional wounds. By combining nutrition, herbal wellness, and emotional support, I empower my clients to break free from harmful coping mechanisms and build sustainable lives in recovery. This approach has not only helped me celebrate 8 years of full remission but also enabled my clients to thrive as they heal.

How has becoming certified with AFPA impacted your life?

As mentioned earlier, the knowledge I gained was life-changing. I healed my digestive issues, managed my hormonal imbalances, reversed my binge eating relapse, and even lost thirty pounds unintentionally. What started as a personal pursuit turned into a calling as others began reaching out to me for advice. I realized that rebranding my private practice to focus on women in recovery aligned perfectly with my purpose. Today, I continue to navigate my own sobriety while empowering women to do the same. None of this would have been possible without the education and tools I gained through my holistic nutrition studies.

What advice would you give others considering getting certified through AFPA?

If you’re thinking about becoming certified with AFPA, I wholeheartedly encourage you to take the leap. AFPA’s programs are not just about gaining knowledge; they’re about transforming your own life while equipping you to help others do the same. My journey began with a desire to heal myself from binge eating, anxiety, and unresolved trauma.

Through AFPA, I gained a deeper understanding of holistic wellness, nutrition, and the mind-body connection. The courses are comprehensive, easy to follow, and rooted in practical tools that allow you to create real change—for yourself and your clients. The most rewarding part is being able to combine your passion for health with a purposeful career. Whether you want to improve your own well-being or help others navigate their healing journeys, AFPA gives you the foundation to make a meaningful impact. Trust the process, invest in yourself, and let this certification change your life.

How can we find you online?

Spiced Life Conversation

Read more AFPA graduate success stories

Sharing a 30 minute high intensity workout if you’re looking for something that can challenge you and make you sweat in a 30-minute block of time.

Hi friends! I hope you’re having a lovely morning. We’re off on some adventures and looking forward to family dinner with our Sevilla friends tonight.

For today’s post, I wanted to share a workout with you! There’s a ton of noise out there about HIIT, low intensity training, Zone 2, which ones are harmful/helpful for women’s health, and I wanted to share my thoughts. Between navigating nutrition, managing stress, and finding the motivation to move, it’s easy to feel overwhelmed. But the good news is that you don’t need hours at the gym to see results, and you can pick which type of training works best for your unique body and lifestyle.

A 30-minute high intensity workout can be a game-changer if you have lots of energy and want something to challenge you. These sessions are designed to get your heart rate up, torch calories, and build strength in a time frame that can work with busy schedules.

Today, I’m sharing a 30-minute high intensity workout routine that combines optional cardio machine intervals with bodyweight exercises. Whether you’re sprinting on a treadmill, cycling on a Peloton, or doing jumping jacks in your living room, you can easily adapt this workout for your needs.

Important Reminder: Always consult with a healthcare professional before starting any new fitness routine.

High intensity workouts aren’t for everyone. I’m just NOW building back up to higher impact and intensity workouts after about two years off for my healing journey. So, just a friendly reminder that you should always listen to your body, and talk with your doctor before making any fitness changes.

If you’re on a healing journey – hormonal imbalances, adrenal fatigue, or other health concerns – high intensity might not be the best fit right now, and that’s perfectly okay. Listen to your body, honor its signals, and don’t hesitate to modify exercises as needed. If you’re looking for a lower impact option, check out the Sculpt classes on Sculpt Society – try it free here.

30 Minute High Intensity Workout

This workout alternates between cardio intervals and bodyweight strength exercises.

The structure is simple:

5 Rounds Total

Cardio Interval: 3 minutes

Bodyweight Circuit: 2 minutes

Rest: 1 minute between rounds

You can choose your preferred cardio machine – treadmill, stationary bike, rower – or opt for high knees or jump rope if equipment isn’t available.

What Is High Intensity Workout?

High Intensity Interval Training (HIIT) involves short bursts of intense exercise followed by brief recovery periods. This approach keeps your heart rate elevated, maximizing calorie burn and improving cardiovascular fitness.

Potential benefits of HIIT:

Efficient calorie burning in a short amount of time

Improved metabolic rate, even after the workout ends

Enhanced cardiovascular health

Preservation of lean muscle mass

Flexibility to adapt exercises based on fitness level and equipment availability

How To Do High Intensity Workout At Home

Cardio Intervals (3 minutes)

Option 1: Treadmill Sprints

Structure: Alternate 30 seconds of sprinting with 30 seconds of walking.

Modification: Opt for a brisk incline walk if sprinting isn’t suitable.

Maintain an upright posture, engage your core, and land softly with each step.

Option 2: Stationary Bike

Structure: Alternate 20 seconds of high-resistance pedaling with 40 seconds of moderate pace.

Modification: Maintain a steady pace if intervals are too intense.

Keep your spine long, shoulders relaxed, and core engaged.

Option 3: Rower

Structure: Alternate 30 seconds of powerful rowing with 30 seconds of gentle strokes.

Modification: Focus on consistent, moderate-paced rowing if new to the machine.

Drive through your legs, engage your back, and maintain a straight line from head to tailbone.

Option 4: Bodyweight Cardio

High Knees: Run in place, bringing knees up to hip level.

Jump Rope: Perform continuous jumps, keeping feet together and arms relaxed.

Modification: March in place or perform toe taps if jumping isn’t suitable.

Stay light on your feet and maintain a steady rhythm.

Bodyweight Circuit (2 minutes)

Exercise 1: Jumping Jacks (30 seconds)

Starting Position: Feet together and arms at sides.

Movement: Jump feet out while raising arms overhead, then return to starting position.

Modification: Step side-to-side while raising arms.

Land softly with knees slightly bent.

Exercise 2: Squats (30 seconds)

Starting Position: Feet hip-width apart.

Movement: Lower into a squat, keeping chest up and knees over toes, then return to standing.

Modification: Perform half squats or sit-to-stand from a chair.

Keep weight in heels and engage glutes.

Exercise 3: Push-ups (30 seconds)

Starting Position: Plank position with hands under shoulders.

Movement: Lower chest toward the floor, then push back up.

Modification: Drop to knees or perform against a wall.

Maintain a straight line from head to heels, engaging the core.

Exercise 4: Mountain Climbers (30 seconds)

Starting Position: Plank position.

Movement: Alternate driving knees toward the chest at a brisk pace.

Modification: Slow down the movement or perform standing knee lifts.

Keep hips level and core engaged.

How Often Should You Do High Intensity Workouts

The frequency of HIIT sessions depends on individual fitness levels, goals, and recovery capacity. For most individuals, 2 to 3 sessions per week are effective, ensuring at least one rest or low-intensity day between sessions to allow for recovery.

It’s soooo important to listen to your body. If you’re feeling fatigued, experiencing prolonged soreness, or noticing a decline in performance, it might be a sign to reduce intensity or incorporate more rest days.

Balancing HIIT with other forms of exercise, such as strength training, flexibility work, and steady-state cardio, can provide comprehensive fitness benefits and help reduce the risk of overtraining.

This 30-minute high intensity workout is designed to be efficient, adaptable, and effective. By combining cardio intervals with bodyweight exercises, you can achieve a full body workout that boosts your heart rate, builds strength, and burns calories.

Remember, consistency is key. It’s better to perform this workout once or twice a week consistently than to push too hard and risk burnout or injury. Always prioritize proper form, listen to your body’s signals, and make modifications as needed.

For more workout ideas, check out this full body HIIT workout or this jump rope HIIT workout to change up your routine.

How often do you do HIIT workouts in your routine?? Is it a fit for you, or have you changed your cardio in the past few years?

xoxo

Gina

If you are or ever have been pregnant, you’ve probably heard someone tell you that you’re “eating for two.” Often it’s thrown about like a free pass to doubling your food servings, having extra bites of everything, and indulging in more calorie-dense foods.

Look, it’s usually well-meaning advice—while pregnant and breastfeeding, you are encouraged to take in additional calories to support the extra work of growing and feeding a tiny person—but it can create habits that leave you feeling more sluggish and disconnected from what your body actually needs.

But … I don’t think anyone has ever encouraged me to “eat for two” when there was broccoli or chicken breast involved. It’s usually about a brownie or something else that had more calories than actual nutrients.

Rethinking “Eating for Two” During Pregnancy

You’ve probably heard things like:

• “Go ahead, have that second piece—you’re eating for two!”

• “Craving ice cream again? Baby must want it!”

• “Pregnancy is the one time you don’t have to care!”

But here’s where it gets tricky: When we stop tuning in to our body’s needs and start making food choices based only on convenience, cravings, or permission to have a free-for-all, it’s easy to wind up making us feel uncomfortable, depleted, or even frustrated.

And while it’s completely normal to feel hungrier during pregnancy (and yes, treats are part of life!), your body doesn’t need double the food.

What “Eating for Two” Actually Means

According to current research, most pregnant women need:

• No additional calories in the first trimester

• About 300–350 extra calories/day in the second trimester

• Roughly 450–500 extra calories/day in the third trimester

That’s about the equivalent of a bowl of Greek yogurt with berries and a handful of nuts—not a second dinner. So no, you’re not eating for two adults. You’re eating for you—with a little extra care for the tiny human you’re growing.

The Other Extreme: Restriction and Fear of Weight Gain

Of course, not everyone feels free to eat more during pregnancy. For every woman embracing the extra snacks, there’s another quietly worrying about gaining “too much.”

She may feel pressure to:

This pressure is quiet but persistent. It can come from social media, family members, and even healthcare providers. And it can trigger fear:

• Fear of never feeling like herself again

• Fear that every pound is permanent

• Fear that she’s “doing it wrong” if her body changes too much

In response, some women over-monitor every bite, analyze every craving, and resist the natural changes of pregnancy. But the truth is…

Pregnancy Is Not the Time to Shrink

Pregnancy is not the time to shrink yourself. It’s the time to support yourself. Nutritionally, emotionally and energetically. 

Trying to restrict food or calorie count your way through pregnancy isn’t just unnecessary—it can also leave you feeling undernourished, irritable, and exhausted. Worse, it may compromise your baby’s access to key nutrients.

Weight gain is not the enemy. In fact, it’s essential. Your body is doing something incredible. It’s creating a placenta, increasing blood volume, growing breast tissue, producing amniotic fluid—and building a whole new human.

The weight gain that comes with this? It’s not a failure. It’s a sign that your body is doing what it was made to do. And because every woman’s body responds differently, your weight gain may not look exactly like someone else’s. Guess what? That’s okay. 

Nourish Yourself and Your Baby With Intention

So what does “eating for two” really mean?

• It means eating with intention, not pure indulgence.

• It means tuning in, not checking out.

• It means fueling, not restricting.

Here’s What That May Look Like in Real Life:

• Choose nutrient-dense foods that truly nourish: stews, leafy greens, colorful veggies, grass-fed meats, wild-caught salmon, fermented foods, bone broth, and healthy fats like avocado, ghee, and coconut oil.

• Eat in a way that feels satisfying, energizing, and connected to your body—not rules or pressure.

Your baby’s brain, bones, and immune system are being built from what you eat. Every bite is a building block—for both of you.

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A Note from the Ancestors: Traditional Wisdom on Pregnancy Nutrition

In the 1930s, Dr. Weston A. Price studied cultures around the world and found that pregnant women were often given the most nutrient-dense foods available—like liver, fish eggs, and bone broth. These foods were rich in vitamins A, D, and K2, plus essential minerals and healthy fats. These cultures understood that strong, healthy babies start with a well-nourished mother—and made it a priority to support her deeply.

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Let Go of Guilt and Listen to Your Body

Some days you’ll want more food. Other days you’ll feel tired, nauseous, or just not into your usual meals. That’s normal.

Ask yourself:

And give yourself permission to let go of the noise. There is no one perfect way to eat during pregnancy. You’re not failing for gaining weight. You’re not wrong for craving bread or needing extra rest.

You are human. And you’re growing another human.

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Pregnancy Nutrition Goes Beyond Food

Nourishing yourself isn’t just about what’s on your plate. It also means:

• Getting rest that actually restores you

• Moving your body in ways that feel good

• Giving yourself time and space to process the big emotional shifts

• Getting support when things feel overwhelming

• And honoring your body without shame

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Final Thoughts: You’re Meant to Support Your Body, Not Control It

If you’ve been bouncing between guilt over cravings and anxiety over pregnancy weight gain, pause. Breathe. And remember:

“I’m not meant to eat perfectly. I’m meant to eat with care.”
“I’m not meant to control my body. I’m meant to support it.”
“I’m not meant to go back to who I was. I’m becoming someone new—and that’s beautiful.”

Your body is doing something extraordinary—so how can you support it today with care, nourishment, and compassion? I’d love to hear what that looks like for you. — Marlene

It’s a question I ask myself all the time – am I a real runner? Because in a world of Strava statistics and running influencers (let’s call them ‘runfluencers’) it’s almost impossible not to compare yourself. And that leaves you feeling like you’re nowhere near hitting the criteria of what it is to be a runner.

I’ve been running for 9 years now. And in that time I’ve gone from being a complete running novice to doing 5k’s, 10k’s, half marathons, and last year saw me complete a multi-day ultra marathon event. I now regularly run 3 times a week and am a qualified run leader for my local running group.

And yet despite all of that, all those achievements, I still regularly ask myself am I a real runner!

I know I’m not alone in feeling like this. It’s a question that many people, often women, get hung up on and that’s why I want to look into the mindset of running in a little more detail. On top of that, I’m going to share how I squash those negative thought patterns and the things I do to feel more like a runner.

What It Means To Be A Runner

Right, let’s break this down, make it super clear. If you run, you’re a runner. Right? In the most basic of terms that is what defines a runner – someone who runs.

The problem is it’s not that simple.

We’re very quick to compare ourselves to others and set parameters around what we think a runner should be. It could be running a certain distance, a particular speed, or perhaps even based on expectations of how a ‘real’ runner should look.

And if we don’t fit within the stereotypical image of a runner being lithe, light framed, and gazelle-like that we see on social media, well it’s no surprise we’re questioning am I a real runner!?!

I do not fit into this stereotype. I’m not fast, my body shape doesn’t look like it should run, I have a very strange running gait, and I still have to force myself out on a run. And yet, here I am. A runner. Someone who runs.

Here are some of the things I do to stop the negative chatter and that has kept me consistently running over the past 9 years:

Dress The Part

Even when you feel like an absolute imposter, if you dress like a runner, you’ll feel like a runner. And for me, it’s the lycra leggings and a women’s hoodie with a slogan that creates that mindset shift.

In my role as an adidas blogger, I get the chance to choose whatever I like from their website and then write about it. Not a bad gig, eh? And when I was putting together my latest adidas haul I found something that immediately caught my eye.

This gender neutral runners hoodie is everything I ever want from a hoodie. It’s comfy, it’s cosy, and most important of all… it’s got a zip up pocket (not gonna lie, if you get excited about pockets with zips, you are 100% a runner!). But the thing that grabbed my attention, was the slogan printed on the back – ‘Every Pace Has A Place’.

And that right there sums it up perfectly. It doesn’t matter how slow you are, whether you need to stop every now and again and walk for a bit, or even whether you’re super speedy. Each and every one of you who are out there pounding the pavements in your road shoes or hitting the trails in your waterproof trainers, you’re all runners. And don’t let anyone (including yourself!) tell you anything different.

If I’m feeling ‘meh’ about my runs, putting on something that makes me feel good, like this hoodie for instance, is sometimes all I need to get that spring back in my step and get me heading out the door. And that’s what it’s all about really. Small actions to make you feel good about yourself.

Change The Narrative

If you’re questioning am I a real runner, it likely means you’re in need of a mindset shift. And it’s up to you to change the narrative if you want to create a healthy relationship with running.

Whilst there’s no doubt we’re influenced by what we see online, a lot of what we tell ourselves can run much deeper than that. A really useful phrase that I like to repeat to myself when I get in this negative headspace is ‘my thoughts are not facts’. This helps to ground me and rationalise the thoughts that can creep in uninvited.

Here are some other changes you can make to help you reframe your thoughts:

• Change – ‘I finished in last place’
• To – ‘I finished strong’

• Change – ‘People might laugh at me’
• To – ‘People are in awe of me’

• Change – ‘If I need to stop and walk, I must be doing it wrong.”
• To – ‘I am listening to my body and doing what it needs’

• Change – ‘I’m too slow’
• To – ‘Every pace has a place’

It’s all about having that positive mental attitude. Believing in yourself. Getting out there and doing it. And knowing that whatever you do, that’s always going to be enough.

Stop Comparing

I often find myself caught up in a comparison spiral. Where I not only compare myself to what others are doing, but also look back to the achievements of ‘past’ me. I know it’s not healthy and yet still I can’t seem to stop myself. When this happens I know there’s only one thing for it. I stop recording my runs and come off all tracking apps. This means I’m no longer able to compare myself against what pace and distance others are doing because I can’t see their runs. But more importantly, it means I also can’t look back and compare myself against my own runs.

Because the thing is every run is unique. How you feel and run one day is never going to be the same as when you do it another day. And it’s certainly never going to be the same as someone else running that run. We need to move away from statistics, stop obsessing over the numbers and instead celebrate each and every run we do.

There are so many factors that can effect how we run – not enough sleep, not eaten as well, not drunk enough water, time of the month, it’s raining, it’s too hot – the list is endless. What matters more than anything else is that you get out and you enjoy yourself. Sure, you might not necessarily enjoy it the whole way round (hills are never going to be easy) but if you finish that run with a smile on your face and feeling like you can take on the world, that’s a win.

Ditch The Guilt

If you don’t feel like running one day, it’s simple… don’t go. There’s no set rule about when and how often you should run. Not unless you’re training for something and then you should deffo stick to the training plan! But otherwise you should 100% be listening to what your body is telling you.

Tune into how you feel physically, mentally, and emotionally when you run. These are the best markers of your progress, not the stats. I treat running as a chance to create some headspace. A time to reconnect with myself, to process thoughts and deal with any stuck or tricky emotions. Sometimes I cry on a run, sometimes I come up with my most creative ideas, sometimes I’m in full on angry mode (those are often my fastest ones!). But no matter what’s going on I always finish my run feeling better and my head clearer.

Rest days are just as important as run days and should always be factored in to training plans. Taking a rest doesn’t mean you’ve failed, if anything it marks you out as stronger. And likewise if you need to walk during your run, that’s fine. Most ultra runners, walk the hills and run the flats, so you’re in very good company if you need to walk every now and again. All movement counts.

Final Thoughts

Moral of the story, if you run, you’re a runner. No one gets to set the rules about what makes a ‘real’ runner. As the adidas hoodie states – ‘every pace has a place’ and you are just as deserving of having the title of runner as someone who can run a sub30 5K!

So, if you ever find yourself asking am I a real runner, I want you to reread this blog post and remind yourself that you don’t need to compare yourself to others, you just need to believe in yourself a bit more, put those trainers on, and get out there and run.

*in collaboration with adidas

Do you ever wonder if you’re a real runner? What helps you stay motivated?

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Author Bio

Becky Stafferton is a full time content creator, web publisher, and blog coach. She continually strives to promote a realistic, sustainable and positive image of how to lead a healthy life. When she’s not writing or reading her teenage diary she can be found running through muddy puddles, hiking through forest, making lists of lists, having a good old moan, renovating her brand new house in the country, and squatting like her life depends on it. She is also the owner of BlogWell, a blog coaching company that teaches small business owners how to use blogging to market their businesses.

If you are on a weight loss journey, chances are you have second-guessed every bite. That innocent-looking 20g chip packet? It probably felt harmless. But in reality, these tiny indulgences often derail your progress more than full meals do. The need to munch between meals is real, especially when you are on a calorie deficit or exercising more. Hunger hits harder, energy dips more often, and cravings become louder.

Now, with the snack aisle exploding with “low-fat,” “guilt-free,” and “high-protein” labels, choosing the best snack for weight loss can feel like navigating a maze. And that is where most mistakes happen. Because not all that is marketed as healthy actually supports your goals. From hidden sugars to deceptive serving sizes, poor snack choices can spike your calorie intake and throw off your fat-burning rhythm.

In this article, we unpack the fundamental role of snacks in weight loss. From understanding calorie science to picking the best snacks for a low-calorie diet, we guide you through it logically, scientifically, and with real snack options that work. And yes, we will help you identify which snacks are genuinely aligned with fat loss, and which ones only pretend to be.

The Science of Weight Loss: What Really Works

Weight loss is not about starvation; it is about creating a sustainable calorie deficit. That means your energy expenditure must exceed your energy intake. Every calorie you consume needs to have a purpose. It should either fuel your workouts, sustain your body functions, or keep you full enough to avoid overeating.

But here is the challenge: when you eat less, you often feel less satisfied. Hunger and low energy creep in, leading to binge-eating later or giving up altogether. That is where good snacks for fat loss come in. They bridge the gap between meals, maintain your blood sugar levels, and help prevent impulsive choices like sugary drinks or ultra-processed food.

According to a 2020 meta-analysis, meal frequency and quality play a bigger role than just calorie count. Having 1–2 nutrient-dense snacks per day can help regulate appetite, reduce hunger-driven overeating at meals, and improve metabolic health.

The Role of Snacking in Weight Loss

Snacking often gets a bad reputation in weight loss discussions, but it is not the act of snacking itself that is the problem. The real problem lies with what, why, and how we snack that matters. Healthy snacking can play a key role in bridging nutritional gaps, regulating hunger, and even preventing overeating at main meals. When done strategically, it helps sustain energy levels, improve portion control, and contribute to better dietary choices throughout the day.

Healthy snacking can:

• Prevent extreme hunger between meals, which often leads to binge eating. By keeping blood sugar levels steady, it reduces the likelihood of overeating at the next meal.
• Support better portion control at lunch or dinner because you’re not arriving at the meal starving.
• Stabilize blood sugar to avoid energy crashes, which can trigger cravings for sugary foods.
• Improve overall nutrient intake, especially fiber, protein, and healthy fats that are often missing from larger meals.

Unhealthy snacking, on the other hand, can:

• Snacks consumed out of habit, boredom, or stress rather than actual hunger can lead to higher overall calorie intake.
• Disrupt hunger cues, making it harder to recognize when you’re genuinely full or hungry.
• Increase preference for high-sugar, high-fat foods due to constant exposure to hyper-palatable snack options.
• This results in gradual weight gain and poor diet quality over time.

In one study, researchers found that people who snacked on high-protein, low-sugar foods between meals had better satiety and improved weight management compared to those who chose carb-heavy snacks like cookies or crackers.

Best Snacks for Weight Loss: What to Choose

Snacking becomes effective for weight loss when the foods chosen are purposeful and nutrient-dense. The best snack for weight loss is not just about being low-calorie; it should also help manage hunger, provide nourishment, and fit into your daily routine. To be considered a smart snack, it must offer satiety, essential nutrients, and convenience without adding empty calories.

Let us look at 16 scientifically supported snack options and what makes them a wise choice:

1. Roasted Mung Dal

Rich in plant-based protein and fiber, roasted mung dal is a crunchy and satisfying option. It helps control appetite and keeps you full between meals. Low in fat and calories, it works well as a mid-morning or late-evening snack.

2. Greek Yogurt with Chia Seeds

Greek yogurt is high in protein, while chia seeds add fiber and omega-3s. Together, they slow digestion, promote satiety, and support gut health. It is ideal post-workout or during afternoon slumps.

3. Baked Beetroot Chips

These are antioxidant-rich and lower in calories than traditional fried chips. High in dietary fiber and vitamins, they improve digestion and help reduce oxidative stress.

4. Hard-Boiled Eggs

A complete source of protein, hard-boiled eggs provide all nine essential amino acids. They are filling, portable, and perfect for maintaining muscle mass during weight loss.

5. Mixed Nuts (Unsalted)

Although calorie-dense, nuts offer protein, fiber, and healthy fats that promote fullness. Almonds and walnuts are great options, but must be eaten in controlled portions (a handful per snack).

6. Apple Slices with Peanut Butter

This sweet-savory combo offers natural sugars, fiber, and healthy fats. It stabilizes blood sugar and keeps hunger at bay. It can be a great afternoon snack.

7. Edamame

Packed with protein, fiber, and iron, edamame is filling and supports metabolic function. Steam or boil and enjoy it warm with a sprinkle of sea salt.

8. Cottage Cheese with Berries

Cottage cheese is a slow-digesting protein that helps preserve muscle mass. The combination of cottage cheese and antioxidant-rich berries makes this snack excellent for recovery and reduces sugar cravings.

9. Carrot and Cucumber Sticks with Hummus

This snack is fiber-rich, hydrating, and low in calories. Hummus provides protein and healthy fats. That makes it an excellent crunchy snack that satisfies.

10. Soya Chips

Baked and loaded with protein and fiber, soya chips are ideal for those seeking a savory snack that supports satiety and muscle recovery. They are also a perfect snack to keep you full between meals.

11. Protein Bars (Check Labels)

Protein bars are convenient on-the-go snacks, but one should choose them carefully. Look for bars with under 200 calories, at least 10g of protein, and minimal added sugar.

12. Air-Popped Popcorn

High in fiber and volume, popcorn keeps you full without too many calories. Avoid butter-laden versions. Season lightly with herbs for flavor.

13. Chickpea Salad

A combination of protein, fiber, and complex carbs. Chickpea salads are filling and can be prepped in advance for snack boxes.

14. Dates with Almonds

It is a natural, nutrient-dense sweet fix. Dates provide quick energy and antioxidants, while almonds bring in protein and fats. It is excellent for pre-workout or mid-afternoon.

15. Beetroot and Quinoa Patties (Homemade)

These patties combine fiber, protein, and complex carbs. Ideal as a warm snack or even a small meal replacement, they help you stay full and energized.

16. Homemade Energy Balls

Energy balls are an excellent choice for a healthy snack as they’re easy to make, portable, and packed with nutrients. Oats, nuts, and dried fruits give you a natural energy boost. They are also rich in fibre and protein, which helps keep you full. If you use honey or dates, they have no refined sugar, and you can customize them with flavors you love.

Each snack serves a purpose, either to increase fiber, protein, or healthy fats, all of which play a role in fat metabolism and satiety.

What to Avoid: Snacks That Hinder Weight Loss

Not all snacks labeled as “healthy” actually support weight loss. Many processed snacks contain hidden sugars, unhealthy fats, and artificial flavors that spike your blood sugar and derail your efforts. These snacks offer little satiety and increase calorie consumption without delivering nutrition.

Here are common culprits:

• Packaged Chips: These are high in saturated fats, salt, and preservatives. The crunch may be satisfying, but they offer minimal nutrients and are easy to overeat.
• Sugar-Loaded Granola Bars: Marketed as nutritious, but most are full of corn syrup, chocolate chips, and sugary coatings. They spike blood sugar and leave you hungry soon after.
• Flavored Yogurt: Often packed with added sugars and artificial flavorings. They defeat the purpose of protein-rich yogurt by turning it into a dessert.
• Instant Noodles and Soups: These are convenient but loaded with sodium, refined carbs, and MSG. They may suppress hunger temporarily, but do not support weight loss.
• Diet Sodas and Low-Calorie Drinks: Zero calories do not mean zero effect. Artificial sweeteners can increase sweet cravings and disrupt gut microbiota.

Ingredients to Watch Out for in Snacks

When scanning snack labels, it is crucial to look beyond buzzwords like “low-fat” or “all-natural.” Many snacks contain hidden ingredients that sabotage weight loss.

• High-Fructose Corn Syrup: A common sweetener linked to increased fat accumulation, insulin resistance, and inflammation.
• Hydrogenated Oils: Source of trans fats that raise LDL (bad cholesterol) and lower HDL (good cholesterol), increasing cardiovascular risk.
• Monosodium Glutamate (MSG): Often added to enhance flavor. It may lead to overeating by triggering reward centers in the brain.
• Artificial Sweeteners: Although calorie-free, they may disrupt gut health, trigger sugar cravings, and create an illusion of healthy indulgence.
• Refined Flours: Found in cookies, crackers, and white bread snacks. It is low in fiber and digested quickly, leading to hunger and blood sugar crashes.

Choose snacks that are whole, minimally processed, and made with real ingredients like lentils, seeds, fruits, and legumes.

Key Considerations When Choosing the Best Snacks for Weight Loss

Choosing a snack should not be impulsive; it should be intentional and thoughtful. Here are smart criteria to use:

• Caloric Density: Snacks should range between 120 and 250 calories. Anything above that may start competing with your main meals in terms of energy contribution.
• Protein and Fiber: Look for snacks with at least 5–10 grams of protein and 3–5 grams of fiber. These nutrients slow digestion and help you stay full longer.
• Quality of Fat: Always prefer unsaturated fats (from nuts, seeds, olive oil) over saturated or trans fats. Healthy fats promote hormone balance and satiety.
• Low Glycemic Index: Low-GI snacks help maintain stable blood sugar, reduce hunger pangs, and prevent fat storage spikes.
• Minimal Ingredients: The fewer the ingredients, the better. Choose snacks made with whole foods like lentils, legumes, vegetables, and seeds.
• Packaging and Portions: Opt for portion-controlled packs or prepare your snacks in advance. It helps prevent accidental overconsumption, especially with calorie-dense options like nuts or protein bars.

If in doubt, contact a certified health coach or registered dietitian who can help you select snacks that complement your eating style.

HealthifyMe’s Smart Snacking Options

HealthifyMe’s Healthify Store features curated snacks that meet the criteria for the best snacks for a low-calorie diet:

• Mung Dal Chips: Packed with plant protein, baked, not fried, it is rich in B vitamins to support metabolism. These chips are low GI and gluten-free, great for blood sugar stability.
• Beetroot Chips: These are baked, not fried. They are high in antioxidants, low in calories, and rich in fiber. They support digestive health and keep you fuller between meals.
• Soya Chips: Each 30g serving offers 9.3g protein and 2.8g fiber. Made with soya flour, black gram dal, and chaat masala, these chips are flavorful, low in sodium, and perfect for strong bones and metabolic energy.

These snacks are not just better; they are built for those on their weight loss journey. You can explore more options via HealthifyMe Coach Ria or by checking the Healthify AI-powered snack suggestions tailored to your goals.

HealthifyMe Note

Snacking is not your enemy. In fact, done right, it is your ally. But marketing can blur the lines between helpful and harmful. As a HealthifyMe coach, I often tell clients: Do not judge a snack by its front label. Look at the ingredient list. Ask yourself: Is this working for me or against me? A balanced snack should satisfy your taste buds and support your body’s needs. When in doubt, consult a coach, not a commercial. Remember, successful weight loss is not about restriction. It is about informed nourishment.

The Final Word

Weight loss is not a one-size-fits-all formula. What works for one may not work for another, but one thing is universal: how you snack matters. The best snack for weight loss is one that nourishes your body, satisfies your hunger, and supports your goals without compromising taste or joy.

Whether you struggle with late-night munching or need fuel between meetings, choosing good snacks for fat loss can make all the difference. Pick high-protein, fiber-rich, and low-GI options that keep you full and energized. Avoid ultra-processed traps that quietly sabotage your progress.

At HealthifyMe, our snack range is crafted to match real goals with real ingredients. With our AI-powered Coach Ria and personalized plans, finding the best snacks for a low-calorie diet has never been easier. So the next time hunger strikes, reach for something smarter, and trust that even small choices can create significant changes.

Frequently Asked Questions (FAQs)

Research Sources

1. Meal and snack frequency in relation to diet quality in Japanese adults: a cross-sectional study using different definitions of meals and snacks

2. Optimal Diet Strategies for Weight Loss and Weight Loss Maintenance

3. Associations between snacking and weight loss and nutrient intake among postmenopausal overweight-to-obese women in a dietary weight loss intervention

4. Snack Food, Satiety, and Weight

5. The Science of Snacking – The Nutrition Source

6. Snacks for Adults

7. Food choices for weight loss: What dietary strategies would people use?

8. Which foods to avoid when trying to lose weight

adidas holiday gift guide – sales and more!

December 6, 2023 –

Happy December, my friends! Dang has time been flying. Ever since opening the Studio, I swear the months are speeding by. 

As much as I’m a summer girlie, the holiday season is one of my favorite times of the year. If you’re anything like me, I love to give gifts. There’s something about watching someone open something that you put thought and effort into and seeing their reaction.

In both sides of our families and with my girlfriends we’ve implemented a lot of “secret santa” name picking this year where you choose a name, keep it to yourself, and then when you get together they have to guess who got them their gift.

It’s always a hot debate on if you should ask everyone to create a “wish-list” for ideas or keep it open ended and see what their secret santa comes up with.

I personally could go either way so I thought maybe I’d put together a holiday gift guide of items that are ON SALE until 12/9 on adidas website that you could get for your last minute friend or family member! These items would be my wish list…not that I’m throwing out hints or anything (wink), but this is essentially inspired by my current closet.

You can’t go wrong with a pair of shoes or a beanie. I’m obsessed with beanies and wear them almost everyday in the colder months.

For the “fanny pack” ladies out there like me this bag is perfect as well as something a bit larger because I carry around an unnecessary amount of things every day.

My go to look in the winter is a pair of leggings, tank, hoodies, & normally a vest or jacket on top. This is truly my staple outfit each day.

If you’re having a day where you can’t fathom wearing something tight, I love a jogger or a sweatpant and these ones never disappoint.

To top the whole outfit off, I leave every morning with my gloves on because as I drive into work, my car isn’t warm enough yet to not wear them, and sometimes I’ll leave them on for my first 2 classes I teach as my body is still acclimating (hence my mention of me being a summer girlie at the beginning).

Whether you snag these for yourself, your secret santa, or after the sale is over, you can’t go wrong with the staples!

I hope this was helpful and you enjoy every ounce of the Holiday Season!

Be true to you,

Xo Kasey

Starting your day with a healthy morning routine can set the tone for the rest of your day. If you often struggle with bloating or digestive issues, incorporating a few simple habits into your morning can make a big difference in how you feel throughout the day.

Hydrate First Thing

After a night of sleep, your body is dehydrated and in need of fluids. Drinking a glass of warm water with lemon first thing in the morning can help kickstart your digestion and hydrate your body. This simple habit can aid in reducing bloating and promoting regular bowel movements.

Eat a Balanced Breakfast

Skipping breakfast or opting for sugary pastries can wreak havoc on your digestion. Instead, opt for a balanced breakfast that includes fiber, protein, and healthy fats. Foods like oatmeal with nuts and fruit, Greek yogurt with granola, or a smoothie with spinach and avocado can provide the nutrients your body needs to support healthy digestion.

Incorporate Movement

Physical activity can help stimulate digestion and reduce bloating. Whether it’s a quick yoga flow, a brisk walk, or some stretching exercises, incorporating movement into your morning routine can help get things moving in your digestive system.

Practice Mindful Eating

Rushing through your meals or eating on the go can lead to poor digestion and bloating. Take the time to sit down and savor your breakfast, chewing your food slowly and mindfully. This can help prevent overeating and improve the efficiency of your digestion.

Sip on Herbal Tea

Herbal teas like peppermint, ginger, or chamomile can have soothing effects on the digestive system. Sipping on a cup of herbal tea after your breakfast can help calm any digestive discomfort and promote healthy digestion throughout the day.

Bloat Be Gone

By incorporating these simple habits into your morning routine, you can support better digestion and start your day feeling energized and bloat-free. Remember, consistency is key, so make these habits a part of your daily routine so you can feel your BEST, all of the time! 

 

At AFPA, our team of kinesiology experts and certified personal trainers, with decades of combined experience, frequently hears from individuals wondering why their muscular strength gains differ from others despite following similar workout routines. This curiosity about muscular strength and how it varies drives many to seek answers. At AFPA, we’ve helped thousands unlock their fitness potential by teaching the science behind muscles and strength. This article explores the key factors that shape muscular performance, answers why muscular strength is important, and highlights muscular strength benefits like improved health and confidence. Whether you’re curious about muscular strength examples or seeking to define muscular strength for your fitness journey, let’s dive into the proven factors that drive results.

What is Muscular Strength

Muscular strength is the ability of a muscle or muscle group to exert maximum force in a single effort. It’s what allows you to tackle demanding tasks like lifting a heavy barbell or shoving a stuck lawnmower with ease. Unlike muscular endurance, which is about sustaining effort over time, muscular strength focuses on generating peak force, making it vital for both athletic feats and everyday activities. The functions of muscular tissue, such as contraction and force production, are at the heart of this ability, and developing muscular strength enhances not only performance but also overall health, supporting stronger bones, improved posture, and injury prevention.

Muscular Strength Examples

I often explain muscular strength by pointing to practical examples that bring the concept to life. Imagine pulling off a heavy deadlift in the gym, feeling your back, glutes, and legs fire up as you lift the barbell from the floor—that’s muscular strength powering through, engaging multiple muscle groups for a single, powerful effort. Outside the gym, muscular strength examples include hauling a heavy toddler up a staircase or giving a strong push to get a stalled car moving. These moments highlight the muscle strength needed for short, forceful actions, showing why building muscular strength is essential for both functional, everyday movement and fitness performance.

Key Factors Shaping Muscular Strength

Ready to unlock what makes some people power through lifts like superheroes while others struggle? Muscular strength isn’t just about hard work—it’s shaped by a fascinating mix of genetics and biology. From the type of muscle fibers firing in your body to your age, gender, and even the length of your limbs, these factors play a huge role in how strong you can become. Below, we’ll break down these game-changers, showing you how they influence your muscular performance and what you can do to maximize your muscle strength.

Type of Muscle Fiber

One of the most influential factors that affect strength is muscle fiber type. We have two basic types of muscle fibers, often referred to as “slow twitch” and “fast twitch.” Slow twitch muscle fibers are best used for cardiovascular (aerobic) activities. They produce small levels of force for long periods of time and thus are better suited for endurance activities. Fast twitch fibers are best used for anaerobic activities. They produce high levels of force for short periods of time and are best suited for power activities such as weightlifting.

Most men and women have an equal combination of both slow twitch and fast twitch fibers. However, some people inherit a high percentage of slow twitch fibers that enhance their performance in endurance activities, such as long-distance runners. Most world-class marathon runners have a very high amount of slow twitch fibers. World-class sprinters or football players, for example, have relatively more fast twitch muscle fibers. Although both fiber types respond positively to strength training workouts, the fast twitch types experience greater increases in muscle size and strength, and thus may obtain greater and/or faster results from a strength training program.

Age

Another factor over which we have little control is age. Studies show that people of all ages can increase their muscle size and strength as a result of a safe and effective strength training program. However, the rate of strength and muscle gain appears to be greater from age 10-20, the years of rapid growth and development. After reaching normal physical maturity, muscular improvements usually don’t come as quickly.

Gender

Gender does not affect the quality of our muscle, but does influence the quantity. Although men’s and women’s muscle tissue are characteristically the same, men generally have more muscle tissue than women do because muscle size is increased by the presence of testosterone, the male sex hormone. The larger the muscles, the stronger the person; this is why most men are stronger than most women.

Limb and Muscle Length

Another strength factor that is naturally determined is limb length. Persons with short limbs tend to be able to lift more weight because of advantageous leverage factors (arms and legs). Similarly, differences in strength development may come about because of variation in muscle length. Some people have long muscles, and some people have short muscles. Persons with relatively long muscles have greater potential for developing size and strength than persons with relatively short muscles.

Point of Tendon Insertion

Muscle strength is also influenced by the point of tendon insertion. For example, let’s say Jim and John both have the same arm and muscle length. However, Jim’s biceps tendon attaches to his forearm farther from his elbow joint than John’s does. This gives Jim a biomechanical advantage: he is able to lift more weight than John in biceps exercises such as the Biceps Curl.

Effective Training Techniques for Muscular Strength

Building muscular strength hinges on training smarter, not just harder. I’ve seen the best results come from slow, deliberate lifting techniques that fully engage the functions of muscular tissue. Lifting until your muscles reach fatigue—think that moment when you can barely complete one more rep—triggers the growth needed for muscle strength. It’s not about piling on endless sets; it’s about intentional programming and quality. Programs like the AFPA Personal Trainer Certification dive deep into crafting balanced routines that maximize muscular performance while avoiding common pitfalls.

Rest and Recovery: The Unsung Heroes

One of the biggest mistakes I see in the gym is neglecting rest, and it’s a surefire way to stall your muscular strength gains. Your muscles grow during recovery, not while you’re lifting. Overtraining—whether by skipping rest days or overloading with too many exercises—can lead to burnout or injury, undermining the muscular strength benefits like stronger bones and better posture. Aim for 48-72 hours of rest per muscle group between sessions, and prioritize sleep and nutrition to fuel growth.

Breaking Through Plateaus with Program Variety

Hitting a wall in your strength training is normal, but staying stuck isn’t. If your muscular performance flatlines or your workouts feel stale, it’s time to switch things up. Varying your routine—by changing exercises, tweaking rep ranges, or increasing intensity—keeps your muscles challenged and your progress on track. Genetics may shape your potential, but they don’t dictate your effort. For practical tips on avoiding stagnation, check out 10 Things to Avoid in Your Strength Training Workout to ensure your muscle strength keeps climbing, no matter your starting point.

Why Muscular Strength Matters

Muscular strength benefits include increased bone and ligament strength, enhanced metabolic health, and improved psychological well-being through greater self-esteem. Whether you’re lifting weights, carrying groceries, or playing sports, muscle strength supports daily activities and long-term health. By embracing a well-rounded strength training program, you can unlock the full potential of your muscles and strength.

For those eager to dive deeper, the AFPA Personal Trainer Certification offers comprehensive insights into strength training techniques tailored to individual goals. Learn how to harness the functions of muscular tissue and avoid common pitfalls in your workouts to achieve optimal muscular performance.

Editor’s Note: This post was originally published in October 2014 and has been revamped and updated for accuracy and comprehensiveness.