Category: Fitness

Ultraboost 5X Running Shoe [review]!

September 24, 2024 –

Happy almost Fall, friends! I can’t believe how quickly time flies. As much as I love summer, once I embrace that Fall is closer, I do get excited for cozy weekends, crisp sunny days, soccer season, football season, and getting outside even more since it’s not as hot.

With my soccer season starting up, I started to get back into some track workouts and running workouts for the season.

For those that know me, they know I’m not much of a “long distance girlie”. I’m more of a sprint and mid-distance girlie while still using the word distance lightly. 

After some treadmill and track runs, I quickly found that I was going to need some actual women’s running shoes if I wanted to train efficiently and honestly with comfort and support.

I did some research and ended up going with the Ultraboost 5X Shoes by adidas and thought I’d give you a review as “what shoes should I buy?” is a one of the top questions I get asked most as a Trainer. Since I’ve been wearing these for a few months now, hopefully my review can help!

First let’s just talk about the COLOR as I happen to be matchy-matchy with my nails too!

I usually go for a neutral shoe all day every day but when I saw this color combo and wanted my “running shoes” to feel special that I wore for a specific goal, I couldn’t pass these up.

The toe of the shoe is spacious enough for all of my toes and doesn’t cause any friction. I like to train 400’s and 200’s on the track, so I strike with the ball of my foot often, and these provide awesome support and bounce for my foot in my sprints.

The heel of the shoe allows for comfortable ankle support and motion whenever I hit any longer distances.

I was worried at first that I wouldn’t love the higher flap behind the ankle but it truly didn’t rub on my skin or hit weirdly in any way.

The PRIMEKNIT upper tongue of the shoe lays smooth on the top of my foot and doesn’t bother me in any way.

The saddle of the shoe, which is the reinforced area around the instep, provides me with good support without being too tight. 

I also went with my true to size 8.5 and feel that they are very true to size!

I recently was at a foot specialist for tendinitis of my left foot and often if any shoe is too narrow or tight, my tendonitis will flare causing pain. These shoes do not flare up my tendonitis which is such a plus for me!

When it comes to the weight of the shoe, this shoe shocked me on how light it is! I even had a client who wanted to try them on and she loved how light they were.

I don’t think you can go wrong with an Ultraboost of any kind from adidas but if you’re looking to hit some sprints or distance, I do think this is a great shoe choice that will last you and support your training!

Next post we’ll be chatting all things “cozy” with my cozy collection top outfit picks so stay tuned on the blog! Did someone say oversized womens hoodies and crewnecks??

Be true to you,

Xo Kasey

You have been crushing our 8 week Spring Slim Down Challenge! We can’t believe how fast this challenge went by! As the challenge comes to an end this Sunday May 4th, you might be wondering what to do next or how do I not lose this momentum?

I have just the tips you need to stay on track and hit those goals! Plus, a BRAND NEW challenge, details at the end!!

1. Set New Goals

After completing the Spring Slim Down challenge, take some time to reflect on your achievements and set new goals for yourself. Whether it’s improving your strength, increasing your endurance, or trying a new video in MOVE, having clear goals will help you stay motivated.

2. Establish a Routine

Creating a daily routine that includes time for exercise and healthy eating can help you stay consistent with your healthy habits. Make exercise a priority by scheduling it into your day, just like any other appointment.

3. Accountability Groups

Keep up with your Accountability group! Just because the challenge ended doesn’t mean your group check ins have to! Having someone or a group to hold you accountable can make a big difference in staying on track. 

4. Focus on Nutrition

Remember that exercise is just one part of the equation. Paying attention to your nutrition is equally as important for maintaining a healthy lifestyle. Focus on eating whole, nutrient-dense foods to fuel your body and support your fitness goals.

5. Celebrate Your Progress

Don’t forget to celebrate your achievements, no matter how small they may seem. Recognize the hard work and dedication you’ve put in during our Spring Slim Down challenge and continue to celebrate your progress as you move forward.

What To Do Next

Join my NEW Move in May Challenge! This May, we’re ditching the all-or-nothing mindset and focusing on one simple, powerful habit: walking daily. Move in May is your chance to commit to 20 minutes or 1 mile a day and feel the difference—physically and mentally.

Let’s walk into a healthy summer together—one step at a time. Get the Move In May Calendar!

By following these tips and staying committed to your health and fitness goals, you can keep the momentum going post-SSD and continue to see progress in your journey towards a healthier lifestyle. Remember, small habits lead to big changes!

You know that feeling when you walk out of a yoga class and everything feels better? Your mind is calm, your body feels alive, and you feel focused on what really matters. Here’s a thought: what if you could turn that feeling into something bigger—not just for yourself, but for others? 

Whether you dream about teaching yoga, creating online yoga content, or even opening your own studio, there’s a space for you in the yoga world. The exciting part? You don’t need to follow just one path to build a yoga career. Just as you would sequence the ideal yoga flow for yourself, you can mix, match, explore, and shape your yoga career in a way that fits your life, personality, and goals. 

The yoga industry is thriving right now. It’s a $107 billion + industry with big momentum expected through 2030, offering lots of opportunity for passionate fitness instructors,  yoga enthusiasts, and entrepreneurs. So, if you’re wondering whether you could make yoga part of your career, here’s your roadmap to getting started! 

Why Becoming a Certified Yoga Instructor Is Your Best First Step 

First things first: before you start designing your dream studio, prioritize earning your yoga instructor certification. A solid certification program helps you build the confidence, knowledge, and skills to safely and effectively guide others on the mat. Without proper training, it’s tough to re-create the effective, nourishing experiences your favorite instructor guides you through. 

A good yoga certification program teaches you everything from proper alignment and breathwork to sequencing and how to hold space for all types of students. AFPA’s new Yoga Instructor Certification offers a foundational, flexible, and affordable option you can complete from home at your own pace. If you have a full-time career or a household of kids to manage or live far away from an in-person training studio—or all of the above—this certification can be your launchpad to a fulfilling yoga career. It’s designed to fit your busy life. 

The Many Possibilities of a Career in Yoga 

With a yoga instructor certification under your belt, there are so many exciting paths you can follow, and each offers its own advantages. What matters is choosing the path you want that aligns with your goals, personality, and lifestyle. 

Many yoga instructors choose to teach at an existing studio or gym part-time, ranging from everything from CorePower Yoga to your local YMCA. You can offer private or small group yoga sessions, working with clients either in their homes or your own small space. Or you could rent a shared space inside a wellness center, food co-op, or community center and host your own classes and workshops. 

If you love creating, you might become a yoga content creator and use the social following you have on YouTube, Instagram, or TikTok, to offer online classes or paid digital products. If you’re the entrepreneurial type, you could open your own small yoga studio or start a franchise location. No matter which direction you choose, remember that each is valid and full of possibility. You are capable of creating a yoga career that feels authentic to you. 

What You Need to Know About Opening a Yoga Studio 

Wondering how to start a yoga studio? If you have the entrepreneurial itch and must scratch it, the best way to get started is do your research and write a yoga studio business plan. Before you start designing your dream space, thoroughly understand whether you have a market, what the competition looks like, lease costs and terms, business insurance, your revenue model, what type of equipment you’ll need, how to staff the studio, and how you will market your business. Take a business course, familiarize yourself with your local chamber of commerce, talk to other local business owners, and consider hosting a few “yoga in the park” sessions and ask attendees if they’d be interested in joining a yoga studio. 

Yoga studio set up costs can range from $15,000 to $100,000 or more, depending on your location, space, and how big you want to go. Retail spaces in the U.S. have an average cost of about $200/square foot, so a 1,000 square foot yoga studio retail space might cost around $200,000. On top of this, commercial leases are often at least two years with large upfront security deposit. Consider finances carefully before jumping into a large studio, and remember that you can always scale up as your business grows. 

Renting a Yoga Space or Joining a Yoga Studio Team 

If owning a studio sounds overwhelming, renting space or joining an established studio’s team might be a better fit. Renting space from an established studio or gym gives you flexibility and control without the burden of ownership. You can host your own classes, workshops, or events, and only pay for the time or space you use. 

Don’t want to manage your own business? Working as an employee or contractor at a yoga studio means you get to focus on teaching, connecting with students, and growing your skills without worrying about marketing, sales, and business. Many instructors (especially part-time ones) love this setup because they can devote more of their time to doing what they love—being on the mat and teaching. 

If you choose to rent independently, using yoga business software like Mindbody or Acuity can help you manage class bookings, payments, and client communications. Even if you’re starting small, having reliable systems in place makes a big difference. 

Teaching Private Yoga or Specialized Sessions 

For some instructors, the magic happens in private or semi-private settings. Teaching yoga one-on-one or to small groups can be rewarding and financially sustainable. You can work in clients’ homes, corporate wellness programs, schools, senior centers, or even run specialized workshops. This path offers freedom and flexibility to create a schedule that works for you, as well as the potential ability to charge premium rates for customized experiences. Plus, you get to build strong, personal connections with your clients and help them with their specific goals. 

Becoming a Yoga Content Creator or Online Instructor 

Do you love yoga but also want to become a digital creator? You can start an online yoga business by offering virtual classes, building a YouTube channel like Yoga With Adriene has done, running a subscription platform, growing a social media following, and collaborating with wellness brands for partnership opportunities. This exciting path opens up creative and entrepreneurial possibilities that reach far beyond your local community. 

Creating yoga content online isn’t easy, but it can be incredibly rewarding if you enjoy connecting with people and sharing your expertise through video, audio, or written content. Plus, the potential reach allows you to touch lives all around the world. 

Branding Your Yoga Business — From Names to Logos to Marketing 

No matter what path you choose, creating a strong, consistent brand matters. Your yoga business name should be easy to remember and align with your mission or style. Do you want to highlight your personal story, your location, or a particular philosophy or theme? A good yoga business logo visually represents your vibe and helps people instantly recognize your offerings. But don’t get stuck here—you can start simple and refine over time. 

When it comes to yoga business marketing, focus on the basics: a simple website, active social media profiles, and yoga instructor business cards you can hand out or post in your community. You don’t need to spend thousands of dollars on advertising. Instead, focus on being authentic, clear, and consistent. 

Is Yoga a Profitable Business? 

Here’s the big question: is yoga a profitable business? The answer is, it depends—on your location, your offerings, your audience, and how you structure your income streams. Some instructors teach part-time and earn a few hundred dollars a month. Others build full-time incomes by combining group classes, private clients, online content, workshops, and even product collaborations. Still others join a yoga studio franchise, benefiting from established brand recognition and support. 

The average small fitness or wellness studio in the U.S. earns around $78,000 per year in revenue. Top studios and successful online creators can bring in much more. But remember: profitability isn’t just about income. It’s about managing costs, balancing workload, and sustaining your passion over time. 

What Licenses or Permits Do You Need to Teach Yoga? 

In most areas, you don’t need a specific license to teach yoga. (Though, an online yoga certification equips you with the skills to start teaching!) But if you’re running a business, you do need to operate legally. So, what license do I need to open a yoga studio or work independently? 

You’ll need to register your business, get liability insurance, and comply with local zoning and health regulations. Requirements vary by state and city, so it’s smart to check with a local small business association or an accountant who understands wellness businesses. Taking care of the legal side may not feel glamorous, but it’s essential to protect yourself and build a professional reputation. 

Avoiding Common Pitfalls (and Keeping Your Passion Alive) 

Let’s be honest: passion alone doesn’t pay the bills. Many new yoga professionals make mistakes like undercharging, overbooking themselves, skipping marketing, or burning out. Avoid letting the same happen to with preparation and a growth mindset. Lean into learning and ask for help when you need it, whether that’s from studio owners, other instructors, other business owners, or professional advisors. And above all, stay connected to your “why”—the reason you fell in love with yoga in the first place. When you keep learning, experimenting, and adapting, you create a career that can evolve alongside you for years to come. 

Here’s what I want you to remember: the possibilities for yoga instructors are endless. You can teach part-time, run online classes, open or franchise a studio, or create inspiring content. You can start slow, test ideas, and shape a path that feels authentic and sustainable for you. 

The yoga industry is wide open, full of people hungry for connection, healing, and growth. There’s space for your unique voice, your passion, and your gifts. So, what’s the first small step you’re ready to take today? 

What’s worth the hype and what isn’t…

You know I love a good wellness gadget, especially when it actually helps you feel better. I’ve tried a lot over the years – some were gamechangers, others… not so much.

There’s so much noise in the biohacking world right now that it can feel like you need a $10,000 setup just to have decent energy or sleep through the night. Spoiler alert: you don’t.

Here are some biohacking products (and trends) that I think are totally overrated – and what to do instead for real, sustainable results.

(worth mentioning here that my fave Lumebox and castor oil pack are not overrated)

Biohacking habits that I think are overrated

1. Taking a Million Supplements “Just Because”

If you’ve ever looked at someone’s supplement shelf and thought, “Should I be taking more??” –  you’re not alone. But loading up on random pills without a clear reason can burden your liver, drain your wallet, and possibly make symptoms worse.

Many of us are taking things our bodies don’t even need – or can’t absorb properly – because we saw someone on TikTok recommend it.

Try this instead:

Get functional testing done first. This could include minerals, gut health, inflammation, hormones, and food sensitivities. I do this with my 1:1 clients, and it changes everything. You’ll save money and get better results by only supporting what your body actually needs. Testing removes the guesswork. If you’re interested in leanring more, email me [email protected] subject TESTING.

2. Cold Plunges for Everyone

Cold plunges are everywhere right now. While they can have some benefits (like reduced inflammation and increased resilience), they’re not a fit for everyone, especially women dealing with hormonal imbalances, adrenal fatigue, or autoimmune flares.

If your nervous system is already running on overdrive, jumping into a tub of freezing water might just stress it out even more.

Try this instead:

Start slow. Try a short cold shower at the end of your warm shower, or finish with a splash of cold water on your face. Focus on nervous system regulation first – think breathwork, gentle movement, and prioritizing sleep. Then, if your body feels ready, gradually introduce cold exposure. Also heat exposure, like my beloved sauna blanket, can be a much better fit!! I WAY prefer heat over cold.

3. Super Pricey PEMF Devices with Wild Claims

I love PEMF therapy and use the HigherDOSE GO Mat regularly – it’s part of my morning routine. But some of the extremely expensive PEMF mats on the market promise everything from total healing to “reprogramming your cells.”

Try this instead:

Find a well-reviewed, affordable PEMF device that fits your needs. Use it consistently and combine it with other healing tools like red light therapy, grounding, or journaling. It’s not about the fanciest device; it’s about your habits. Use FITNESSISTA15 for 15% off HigherDose!!

4. Nootropic Blends with Zero Research

These “brain-boosting” powders and capsules might look cool on your shelf, but many are full of proprietary blends and stimulants with little actual research behind them. Plus, if you’re already running on low sleep, I hate to say it, but a mushroom powder isn’t going to fix it.

Try this instead:

Support your brain naturally: get sunlight in the morning, eat healthy fats, and try whole-food-based adaptogens like lion’s mane, L-theanine, or magnesium threonate from reputable brands. Real energy starts with foundations: sleep, blood sugar balance, and hydration.

5. Blue Light Glasses… All Day Long

Blue light blockers at night are super helpful. But wearing orange glasses all day? Not helpful. Your body needs blue light in the morning and early afternoon to support energy, alertness, and circadian rhythm regulation.

Try this instead:

Expose your eyes (no glasses or contacts) to natural light within 30 minutes of waking. Even 5–10 minutes outside helps set your circadian rhythm, support cortisol balance, and improve your sleep later that night. For the best blue light blockers that you can use all day (just swap the lenses), I highly recommend Vivarays (code FITNESSISTA).

6. Sleep Trackers That Stress You Out

I’ve used a few trackers over the years, and here’s the truth: if it’s causing more stress or making you obsess over your “sleep score,” it’s probably not helping. Sleep is about more than data; it’s about how you feel.

Try this instead:

Track how rested you feel each morning and focus on creating a bedtime routine you actually look forward to: magnesium, stretching, a book, or the sauna blanket. Trust your body more than your app.

7. $7,000 Cold Plunge Tubs

I’ll say it again for the people in the back: you do not need a luxury ice bath to get the benefits of cold exposure. Cold therapy is amazing, but a daily 60-second cold shower works just as well (and costs exactly $0)

Try this instead:

Use what you’ve got. A bowl of ice water for your face, a cold rinse after your shower, or a DIY cold bath in the tub with some ice packs from the freezer. Bonus: it builds resilience and can support the vagus nerve.

Friendly reminder:

Biohacking is not about doing everything or having all the fancy tools; it’s about being intentional with your habits, your energy, and your health.

If something feels like it’s adding stress, draining your wallet, or creating confusion… it’s probably not helping.

Start with the basics:

Quality sleep

Real food

Nervous system regulation

Functional testing

Movement you love

Morning light

Mindful stress support

The most powerful biohacks are simple, consistent, and sustainable.

Let me know if you’ve tried any of these trends or if there’s one you’re curious about – I’m happy to test things so you don’t have to. 😉

xo,

Gina

For a roundup of my FAVE biohacking products, check out this post

And if you want the first deets on what I’m trying, using, and what’s worked for me, make sure you’re subscribed to my newsletter

“Wait… You Want Me to Jump?”

When I suggest adding impact training to the fitness routines of my over-50 clients, I often get wide eyes and raised eyebrows. They picture explosive box jumps or high-impact plyometrics — and understandably, that sounds intimidating, especially for someone who’s never tried it, hasn’t done it in decades, or is navigating osteoporosis or osteopenia.

But here’s the thing: impact training doesn’t have to mean leaping tall boxes in a single bound. In fact, it can be surprisingly simple — and a lot closer to the ground — yet still build stronger bones.

What Is Impact Training, Really?

Impact refers to any two forces meeting one another. In impact training, those two forces are your body and the ground.

We often think of bones like those lifeless plastic skeletons from anatomy class — static and inert. But bones are incredibly alive, richly supplied with blood vessels, and highly responsive to the stresses we place on them.

For your bones to pay attention, the impact needs to exceed what they experience during normal daily activity. Things like walking, stairs, yoga, and Pilates are “ho-hum” for your bones. Even running and jogging can be boring [yawn] if you do them regularly!

Impact training sends stronger signals that tell your bones to ramp up activity and lay down new bone cells. And new bone cells = stronger, denser bones.

How Impact Training Improves Bone Health

Throughout life, bones go through a regular remodeling process: old and damaged bone cells are broken down and replaced by new, healthy ones.

During youth, we build bone faster than we break it down — until we reach peak bone mass, which for most women occurs between ages 25–30.

But women can lose up to 20% of their bone mass during the menopause transition — usually from one year before their final period through five or six years after.

Osteoporosis Is a Childhood Disease?

Dr. Belinda Beck refers to osteoporosis as a “childhood disease.” Without enough bone-building physical activity as children and adolescents, we miss out on reaching our full bone mass potential. That leaves us more vulnerable to low bone density later in life.

SIDEBAR:
Dr. Belinda Beck ran the landmark LIFTMOR trial, which found that high-intensity resistance and impact training significantly improved bone density in postmenopausal women — and it was safe, even for those with low or very low bone mass.

How to Start Impact Training Safely

When starting any new type of exercise, begin small. See how your body responds, and progress gradually.

Research shows that bones respond best to small doses of impact spread throughout the day.

Shoes or No Shoes?

I’m often asked whether to wear shoes for impact training. My answer? It depends.

• If you’re used to walking around barefoot, you might feel fine starting without shoes.

• If you always wear shoes, you’ll likely feel more supported wearing them.

• The more intense the movement, the more helpful shoes become — especially for to cushion and protect your feet during training.

One note: very cushy sneakers can absorb (a.k.a. reduce) impact, which might help beginners ease into this kind of training more comfortably.

Beginner-Friendly Impact Moves (In Order of Difficulty)

Start with just a few reps, 2–3 times a day. Work up to 10 impacts per session, aiming for 50 total per day. You can sneak these in while your coffee brews or during commercial breaks! (Bonus points for multi-directional hops and jumps.)

👀 Watch the video of each of these moves here.

• Heel Drops: Rise onto your toes, then drop your heels down with a firm landing. You want to feel a reverberation through your bones.

• Stomps: Lift one foot and stomp it down flat to create a skeletal vibration.

• Jumping Jacks: The classic move — jump your legs out while raising arms overhead, then return to center.

• Drop Landings: Step off a low platform and land with bent knees.

• Jump: Bend knees, jump vertically, and land with control.

• Hop: A single-leg jump in place or in different directions — like hopscotch!

Don’t worry if some of these feel awkward or unfamiliar. Pick one or two and build gradually.

🚨Watch the video of each of these moves here.

Why Impact Training Matters (Now More Than Ever)

Impact training isn’t just for elite athletes — it’s for anyone who wants to age with strength, confidence, and vitality.

Just a few hops or heel drops a day can help:

No need to jump into the deep end. Start small, stay consistent, and remember: every little impact counts.

Your bones — and your future self — will thank you.

If you need more information on navigating exercise for bone health, or have been diagnosed with osteoporosis or osteopenia, I’m here to help! —Karin

P.S. Got Young Ones in Your Life? Help them build their “bone bank” early. Encourage them to jump, skip, hop, climb — and better yet, move with them. Bone health is a lifelong investment, and it’s never too early (or too late) to start.

---

References:

The Role of High-intensity and High-impact Exercises in Improving Bone Health in Postmenopausal Women: A Systematic Review., Manaye S, et. al, 2023

Mechanobiology of Bone Tissue and Bone Cells, Astrid Liedert, et. al, 2005

Bone and the perimenopause, Lo JC, et. al, 2011

The BPAQ: A bone-specific physical activity assessment instrument, Weeks B., Beck, B., 2008

Skeletal site-specific effects of jump training on bone mineral density in adults: a systematic review and meta-analysis, Florence GE, et. al, 2023

The effect of exercise intensity on bone in postmenopausal women (part 2): A meta-analysis. Kistler-Fischbacher M, et. al, 2020

The Mechanosensory Role of Osteocytes and Implications for Bone Health and Disease States. Choi JUA, et. al, 2022

Efficiency of Jumping Exercise in Improving Bone Mineral Density Among Premenopausal Women: A Meta-Analysis, Zhao R., et. al, 2014

Spring is here, but amid the colorfully blooming flowers and lush plant growth lurk triggers of pollen, mold and temperature changes. It’s difficult to enjoy the pleasures of spring when your asthma makes you feel like you have an elephant sitting on your chest. Here are five medication-free techniques to help you breathe easier this season.

Understanding Asthma

Asthma is a chronic respiratory condition that causes inflammation around the lungs and airways. In America, over 24 million people live with asthma. Symptoms include shortness of breath, chest pains, wheezing and cough attacks. Some asthma triggers include food, allergies, the common cold, medication side effects, pollution, physical activity and stress.

While there’s no cure for asthma, you can create an asthma management plan that includes breathing exercises to prevent flare-ups.

1. Pursed-Lip Breathing 

This method works for shortness of breath because the exercise gives you more air, making it easier to breathe comfortably.

How to Do It

Relax your body and inhale through your nose for two seconds, but keep your mouth closed — these can be normal breaths. Purse your lips like you’re about to whistle and exhale through your mouth for four seconds. Your exhales should be longer than your inhales.

2. Diaphragmatic Breathing

Training your diaphragm muscles can significantly improve your breathing.

How to Do It

• Sit or lie down in a comfortable position.
• Place one hand on your chest and the other on your stomach.
• Breathe in through your nose, feeling your belly rise.
• Using the pursed-lip method, breathe out through your mouth.

3. Buteyko Breathing 

Stress and anxiety can trigger asthma attacks, often leading to hyperventilation. While practicing medicine in Moscow, Dr. Konstantin Buteyko studied the connection between breathing and health. His techniques emphasize controlled breathing to manage anxiety and prevent asthma symptoms. Focusing on your breath reduces the risk of triggering an attack.

How to Do It

Sit upright on the floor and take a few normal breaths while relaxing your body. Exhale and hold your nose until you need to breathe again, then inhale. You should then breathe normally for 10 seconds before attempting the exercise again. This method should strengthen your diaphragm.

4. Papworth Method

More than 65% of children have allergies, and research indicates that allergy-prone people are more likely to develop asthma than their peers. Shortness of breath can be frightening for children, making early awareness and management crucial. The Papworth method combines breathing and relaxation to manage triggers.

How to Do It

Breathe in through your nose, letting the breath fill your lungs. Exhale through pursed lips or a relaxed mouth. Lastly, coordinate your breathing with relaxation and moderate movements.

5. Box Breathing

Also known as square breathing, box breathing relies on deep breaths to help you slow down your breathing.

How to Do It

Start by taking deep breaths. Place your hand on your stomach and feel it rise — that’s how you’ll know you’re doing it correctly. After breathing for about a minute, begin your box breathing exercise by inhaling while slowly counting to four. Hold your breath for a slow count of four, then exhale through your mouth for another four seconds. Wait four seconds before your next attempt.

These Techniques Will Help Your Breathing

Breathing techniques don’t replace your inhaler or medication, but learning control with breathwork is a natural stress and anxiety reducer. Practice these exercises daily, and speak to your doctor if a method seems strenuous. Breathe deep and stay calm so you can bloom with the flowers.

Gut health is more than just a wellness buzzword. Over the past few years, probiotics (those friendly live bacteria) have gone from obscure supplements to daily essentials for many people. While we now know they support digestion, immunity, and skin health, one question continues to dominate the conversation: Do probiotics help you lose weight?

The short answer is, they can. But not in the way some marketing claims would have you believe. Instead of acting like a magic pill, probiotics impact weight indirectly through gut health, metabolism, appetite regulation, and more. This article aims to clear the confusion surrounding probiotics for weight loss, debunk myths, and help you make informed decisions. It will clear the air whether you are wondering which supplement to take or just exploring what works best for your body.

With so many probiotic supplements and “gut-healthy” foods on the market, it can be hard to separate science from marketing. That is precisely what we will do here. We will explore the science, the strains, the benefits, and the truth about how gut health is closely tied to fat loss and weight control.

What are Probiotics?

Probiotics are live microorganisms (mainly bacteria and some yeasts) that are beneficial for your health when consumed in the right amounts. They naturally reside in your gut and are also found in certain fermented foods and dietary supplements.

These good bacteria help maintain a balanced gut microbiome, which is essential for digestion, immune health, and even mood regulation. They work by colonizing the gut, preventing the growth of harmful bacteria, aiding in nutrient absorption, and producing beneficial compounds like short-chain fatty acids.

There are many different probiotic strains, and each one performs specific functions. Not all strains are effective for every health condition. That is why choosing the right type matters, especially when it comes to weight loss.

How Do Probiotics Work?

Probiotics influence various bodily functions by balancing the good and bad bacteria in your gut. They improve digestion, produce vitamins like B12 and K, and release enzymes that help break down food. More importantly, they affect the immune system, inflammation levels, and even hormone production. All these factors indirectly affect your body’s ability to gain or lose weight.

They also help your body absorb nutrients better and eliminate toxins more efficiently. When your gut is in good shape, your metabolism functions better, and your body is less likely to hold on to excess fat.

Gut Health and Weight Loss: What’s the Connection?

Your gut microbiome is a vast ecosystem of microbes in your digestive tract. It plays a significant role in weight regulation. Studies have shown that people with obesity tend to have a different composition of gut bacteria than those with moderate weight. In particular, they tend to have a higher ratio of Firmicutes to Bacteroidetes, two dominant bacterial families in the gut.

This imbalance can result in increased energy harvest from food, elevated fat storage, and higher levels of inflammation. Probiotics can help rebalance the gut microbiome by reducing inflammation and improving how your body processes food, regulates hormones, and stores fat.

Certain strains have been shown to increase levels of GLP-1 (a hormone that promotes satiety) and ANGPTL4 (a protein that reduces fat storage). That is why a healthy gut microbiome can make it easier to lose weight and reduce belly fat.

Can Probiotics Help You Lose Weight?

The idea that probiotics can support weight loss is becoming increasingly popular, but it is also misunderstood. While probiotics do not directly melt fat, they do influence several internal processes that may indirectly aid weight management. 

These effects stem from their role in supporting a healthy gut microbiome, which is now being widely recognized as a key player in metabolic health, immune function, and even hormonal regulation. Let’s explore the specific mechanisms through which probiotics may contribute to weight loss.

1. Probiotics Enhance Gut Microbiome Balance

A balanced gut microbiome is essential for efficient digestion and nutrient absorption. When your digestive system is populated with a diverse mix of good bacteria, it functions more efficiently. As a result, it helps the body absorb essential nutrients without storing excessive fat. Certain strains, like Lactobacillus and Bifidobacterium, help maintain this balance by crowding out harmful bacteria. It supports a leaner metabolic profile and can help prevent weight gain linked to gut dysbiosis.

2. Appetite Regulation Through Hormonal Modulation

Probiotics may influence the secretion of hormones that control appetite and satiety. Studies suggest that they can boost the production of GLP-1 (glucagon-like peptide-1) and PYY (peptide YY)—hormones that signal fullness to the brain. When these hormones are released in higher quantities, you are less likely to overeat, making it easier to maintain a calorie deficit necessary for weight loss. This mechanism offers a subtle but effective way to control daily caloric intake.

3. Reduction in Systemic Inflammation

Chronic inflammation is often associated with obesity and metabolic syndrome. Probiotics can help reduce systemic inflammation by strengthening the intestinal lining and preventing harmful substances from leaking into the bloodstream, a condition known as leaky gut. By calming inflammation, probiotics support better insulin sensitivity and fat metabolism, both of which are critical for weight regulation.

4. Improved Insulin Sensitivity

Certain strains of probiotics may help reduce insulin resistance. Insulin resistance is a condition in which the body’s cells do not respond well to insulin, leading to elevated blood sugar levels and fat storage. When insulin sensitivity improves, your body becomes more efficient at utilizing glucose for energy instead of storing it as fat. Probiotics like Lactobacillus gasseri have shown promise in helping with this metabolic improvement.

5. Inhibition of Fat Absorption

Some research suggests that probiotics reduce the amount of dietary fat absorbed by the intestine. Instead of being stored in the body, a portion of this fat is excreted, leading to fewer calories being absorbed. This effect, though modest, can contribute to long-term weight management, especially when combined with a healthy diet.

While not a quick fix, probiotics create a healthier internal environment that supports weight loss when combined with a balanced diet and exercise.

Best Probiotics for Weight Loss: What Science Says

Not all probiotics are created equal. Some strains are better studied for weight-related outcomes than others. Here are some of the best probiotics for weight loss based on existing research:

• Lactobacillus gasseri SBT2055: Shown to reduce abdominal fat and BMI in several human studies.
• Lactobacillus rhamnosus: Linked to weight reduction, particularly in women.
• Lactobacillus plantarum LP28 and TENSIA: Shown to lower body weight and fat mass.
• Lactobacillus casei Shirota: May reduce BMI and improve cholesterol levels.
• Bifidobacterium animalis subsp. Lactis: Studied for fat reduction and anti-inflammatory benefits.
• Multi-strain combinations: Often more effective due to synergy between bacterial types.

Probiotics and Belly Fat: What You Need to Know

One of the most stubborn types of fat is visceral fat, which surrounds internal organs and is most commonly stored around the belly. Some probiotic strains have been shown to target this fat specifically.

Lactobacillus gasseri, for instance, has demonstrated consistent results in reducing waist circumference and belly fat in adults. While the effect is often modest, it becomes more significant when probiotics are taken over several weeks alongside a calorie-controlled diet and exercise.

How Probiotics Help with Weight Control

Weight control is about maintaining a physiological balance that supports metabolic health, appetite regulation, and fat distribution. Probiotics play a subtle but essential role in this equation. Let’s break down how probiotics contribute to ongoing weight control.

Enhancing Digestive Efficiency

Probiotics help break down food more effectively, ensuring better absorption of nutrients and energy from meals. Hence, they reduce the likelihood of undigested food lingering in the gut, which can lead to bloating, poor metabolism, and fat accumulation. A well-functioning digestive tract can also reduce cravings driven by nutritional deficiencies.

Regulating Fat Storage Mechanisms

Through their influence on gut-brain signaling and insulin responses, probiotics can reduce the likelihood of excess fat storage. For example, by supporting insulin sensitivity and regulating the hormone ANGPTL4 (angiopoietin-like 4), probiotics can inhibit the formation of new fat cells and promote the breakdown of existing fat deposits.

Maintaining Satiety and Cravings

The hormonal signals regulated by gut bacteria play a significant role in how full we feel and how often we crave food. Probiotics help modulate these signals, making it easier to control portion sizes and resist unhealthy snacking. It is crucial for weight maintenance, as small daily choices add up over time.

Supporting Mood and Motivation

Gut bacteria influence neurotransmitters like serotonin, which affect mood and emotional well-being. Since emotional eating is a significant obstacle in long-term weight control, maintaining a balanced gut environment may indirectly support better lifestyle choices by promoting a more stable and positive mood.

Counteracting the Effects of Yo-Yo Dieting

People who have lost weight often struggle with maintaining it due to metabolic adaptations and reduced microbial diversity. Probiotics help restore gut diversity post-weight loss, which can aid in keeping the weight off and maintaining a more stable internal environment. This makes probiotics a valuable tool in long-term weight control strategies.

Together, these mechanisms show that while probiotics alone are not a cure-all for weight issues, they provide essential support to the body’s natural weight regulation systems. When combined with a balanced diet, regular activity, and adequate sleep, probiotics can make a measurable difference in maintaining a healthy weight.

Probiotic Foods vs. Supplements: What Should You Choose?

While many probiotic strains occur naturally in foods like yogurt, kefir, kimchi, and sauerkraut, the potency and strain diversity may be limited. Supplements offer a more concentrated dose, often with multiple strains targeted for specific benefits.

That said, supplements should not replace food. They work best when combined with a high-fiber, plant-rich diet that includes prebiotics. Prebiotics are non-digestible fibers that feed good bacteria.

Why Supplementation May Be Necessary

Many probiotics found in food may not survive the acidic environment of your stomach. It limits their impact by the time they reach the intestines, where they are most beneficial. Probiotic capsules with enteric coatings or high CFU (colony-forming unit) counts can be more effective.

HealthifyMe’s Pre & Probiotic Capsules deliver 30 billion CFU and 100 mg of prebiotics, supporting gut health, skin clarity, and immunity. These capsules combine high potency with strains known for metabolic and digestive health.

Who Should Consider Probiotic Supplements?

Probiotic supplements can benefit those with:

• Digestive issues like bloating, IBS, or constipation
• High levels of inflammation
• A history of antibiotic use
• Difficulty losing weight despite exercise and diet
• Skin conditions like acne or eczema

If you fall into any of these categories, probiotics may help restore gut balance and improve your overall weight control strategy.

Things to Consider Before Taking Probiotics

Before choosing a probiotic, always:

• Check the strain specificity and its proven benefits
• Look for products with 10+ billion CFU per dose
• Make sure it includes both prebiotics and probiotics
• Read the label for third-party testing and shelf-stability

Also, remember: probiotics are not magic pills. Their real value comes through long-term use as part of a sustainable lifestyle change.

HealthifyMe Note

As health coaches, we often meet people who are excited to jump on the probiotic trend but are confused about whether it will “burn fat” or just regulate digestion. Our advice? Think of probiotics as foundational tools, not shortcuts. A well-balanced gut can improve everything from inflammation to mood to metabolism. If chosen wisely, supplements like Healthify Pre & Probiotic Capsules can absolutely support your weight loss goals, but only if you also listen to your body, eat mindfully, and stay active. Gut health is a journey, not a destination.

The Final Word

Probiotics may not melt away fat overnight, but their effect on gut health, metabolism, and inflammation makes them valuable allies in your weight loss journey. By promoting a balanced microbiome, they help your body work better, from digestion to fat storage and hormonal balance.

Among the wide range of products available today, HealthifyMe’s Pre & Probiotic Capsules stand out for their formulation, CFU strength, and added prebiotic support. They are a brilliant addition to a comprehensive plan that includes exercise, hydration, fiber-rich food, and sleep hygiene.

In the end, sustainable weight loss is less about magic pills and more about daily discipline. Let probiotics be one helpful tool in your arsenal, but not the only one. If you are confused, reach out to a Healthify Coach. Together, we can help you figure out what works for your body and your life.

Frequently Asked Questions (FAQs)

Research Sources

1. The Influence of the Gut Microbiome on Obesity in Adults and the Role of Probiotics, Prebiotics, and Synbiotics for Weight Loss

2. Probiotics for the Treatment of Overweight and Obesity in Humans—A Review of Clinical Trials

3. Use of probiotics in preventing and treating excess weight and obesity. A systematic review

4. Probiotics: How Effective Are They in the Fight against Obesity?

5. The Potential Role of Probiotics in Controlling Overweight/Obesity and Associated Metabolic Parameters in Adults: A Systematic Review and Meta-Analysis

6. Role of Insulin in Health and Disease: An Update

7. Effect of Lactobacillus sakei, a Probiotic Derived from Kimchi, on Body Fat in Koreans with Obesity: A Randomized Controlled Study

8. https://www.mdanderson.org/publications/focused-on-health/should-you-take-a-daily-probiotic-supplement-.h16-1592202.html

9. Should you take a daily probiotic supplement?

10. Probiotics for the Treatment of Overweight and Obesity in Humans: A Review of Clinical Trials

11. From gut microbiota to host appetite: gut microbiota-derived metabolites as key regulators

12. Is Probiotic Supplementation Useful for the Management of Body Weight and Other Anthropometric Measures in Adults Affected by Overweight and Obesity with Metabolically Related Diseases? A Systematic Review and Meta-Analysis

13. Probiotics Interact With Lipid Metabolism and Affect Gut Health

Holiday Gift Guide 2024

December 8, 2024 –

Happy Holiday Season, friends!! I can’t believe we’re already into the most wonderful time of the year (other than the summer, for me)!

If you’re like me, I have a few “secret santa” gifts I need to get (asap) as well as get the hubs some surprises under the tree.

If I had to make a list myself, I’d be putting all practical items as I wear these day in and day out with being a Trainer. Since I get to live in comfort, I can’t complain, and want to pass that along to others.

The funny thing was this morning one of our in-house Physical Therapists at the gym said to be “Kasey you’re just one big adidas symbol” and I laughed because, well, it’s true! I had an olive green matching Fleece set on and I’d be lying if I said I didn’t have one in at least 4 different colors on rotation.

So, whether you want to get yourself something special around this time of the year or pass along that comfort, here are my top adidas picks for the holidays!


Women’s Hoodies: Guys, you can ask everyone in my gym about my go-to look as it’s gotten colder because THESE are it! I am totally obsessed with these Essentials Oversized Fleece Hoodies. I wear them paired with the Essentials Fleece Joggers either every or every other day. If I’m not in the oversized hoodie, I’m 100% in the Essentials Crew Fleece Sweatshirt because I’M IN MY COMFORT ERA.

adidas Ultraboost 5X Running Shoe: I recently just did a blog post all about my love for these shoes! They aren’t too thick but not too thin – a perfect in between! Plus, I’m obsessed with the color.

Tracksuit: I mean, can we go wrong with a matching set? No. If you don’t want the fleece options I listed above (my current wardrobe, lol) any of the adidas tracksuits are always in style!

Sports Bra: adidas is known for their sports bras and they are also known to last. I personally go with their light support options, but any option you choose would be great. They also have ones with cute designs and also cute straps!

Waterproof Hiking Shoes: These Terrex Free Hiker 2.0 Gore-Tex Hiking Shoes would be the perfect gift for your avid hiker! I, myself, love hiking but hate when my shoes get wet. These would provide support, comfort, & keep away the wet.

Men’s Sneakers: Not only would these make a great gift for the guy in your life, but I’d honestly snag a pair for myself as well! I’ve been on the hunt for shoes to wear with jeans this year and these Gazelle Indoor Shoes have been all the rage!

To add to any of these, you can’t go wrong with their socks, bags, or beanies!

I hope you have a wonderful holiday season!

Be true to you,

Kasey

Our team is continuously impressed by our LSF community. All the women in this community worked their butts off for 8 weeks and we’re so proud of each and every one of you! 

Thank you for pushing yourselves and our community to be the best we can be! 

Time to shout out our Spring Slim Down 2025 winners! These inspiring women, not only have incredible transformation photos but have the most amazing stories!

GRAND PRIZE WINNER

Toni Scott (

@toni.scott_lsf)

Total pounds lost: 12

Story:

“Honestly, I almost didn’t submit my story because I wasn’t 100% “perfect” during the challenge. But then I realized, “Well, that’s the point, right?” Life isn’t going to be perfect all the time, and neither are we. It’s during these imperfect moments that we need to bounce back and stick to the foundations.

I started off strong, but around the 6th week of the challenge, I had to undergo unexpected surgery, which took me out for the remainder of the challenge. Despite the roadblocks, I stuck to the foundations of the LSF HBMP and am now 12 pounds lighter and a total of 12.5 inches smaller! If you take anything from my story, let it be this: don’t let one small hiccup ruin your entire journey! I could have thrown in the towel and given up, but I didn’t, and the results are beyond amazing. You don’t have to be 100% perfect to see results.

The “old me” would have given up the moment I had surgery, thinking, “Screw it, I can’t be 100% perfect, so what’s the point?” But I realized that LSF isn’t just another diet or fad—it’s truly a lifestyle, and a maintainable one at that! These past 8 weeks have proven that to me and hopefully to everyone following my journey on Instagram. I have never felt (or looked) better, and the confidence I now have is priceless.

Thank you, Team LSF, for empowering women like me to rediscover their strength, confidence, and joy and knowing that even through the hard times in life I can still keep going.”

RUNNER UP WINNER

Cheryl Motak (

@lifebycheryll)

Total pounds lost: 8

Story:

“The last three years have been life changing for me. I started a family, and now have two wonderful babies, a two and a half year old and a nine month old. As my family has grown, so has my body. I’ve grown babies, but also added on a significant amount of weight. After having my daughter, I really struggled with losing weight and maintained about 15lbs more than what I started with. After my son, I just added to what I had already gained, but this time I wanted to stop looking at weight loss as a one time goal, but rather a forever lifestyle that could be maintained. I lost 8 lbs during this challenge and am now below my prepregnancy weight for my son!!

But, that’s not what’s most significant to me. In addition to my before and after pictures for this challenge, I have a before and after mindset. Before I thought, if I don’t stick to my plan, I’m a failure. I might as well restart tomorrow. After I think, if I dont stick to my plan it’s OK, I’m human! I might as well find joy in the moment because I’m still on my journey!

To me this challenge wasn’t about being perfect (although hello 55 day app workout streak!), it was about having the discipline to push myself and stay consistent while having the grace to accept when things aren’t “perfect”. There were days where I didnt have the energy to go all in, but I still found a way to move in the moment and give what I could. There were days when I enjoyed an ice cream with my daughter, but I still made sure I achieved my protein goals and made a veggie with every meal. I’m so proud of what I’ve accomplished in the last 8 weeks, but more importantly, I’m proud of the framework I’ve set up to continue achieving my goals and become the best version and role model of myself for my kids and husband!“

RUNNER UP WINNER

Kennedy (@Kennedy_lsf)

Total pounds lost: 8

Story:

“SSD was an eye opening challenge for me because it was my first 8 week challenge back to the LSF community. I had to sit down with myself and evaluate what was holding me back from being happy in my skin and really try with my nutrition. I cut out excessive alcohol and tried to be cognizant of what calories were going in and coming out! I 1000% upped my activity with the bonus moves, app workouts, and walking every day at least a mile at work or with my dog. I stopped making excuses and started to dig into my discipline reserve, something that has not been used in a LONG time.

One huge change that I implemented this challenge was actually joining an accountability group. It was nice to see other women going through the same things that I was with scheduling and feeling burnt out, etc. but we kept showing up for ourselves! Very inspiring! I tried new exercise techniques and fell in love with moving my body again for 20-30 mins to improve not only my physical appearance, but boost mental cognition and mood! I am a full love sweat fitness believer since 2019 and you guys just keep impressing me with the quality and quantity of challenges to keep us motivated and looking our best.”

PINK HEART RECIPIENT

Allison (
@Allison.fit.lsf)

Community Shoutouts:

• “@allison.lsf was always a great a great cheerleader” – Cheryl

• “My accountability group was just everything. Shoutout to @angelaciams_lsf @samrand.lsf and @shannon.lsf !! This was just the most intimate group ever, we were so vulnerable and I just feel so connected to them. I also have to mention Allison (@allison.fit.lsf) and Ellinor (@ellinor_lsf) who were not part of my group, but constantly messaged me and encouraged me! I truly feel like we are all friends!!” – Camila