Category: Fitness

Sharing a full roundup of the best finds from Amazon Prime Day!

Hi friends! I hope you’re having a wonderful week. Thank you for all of the your amazing entries in this week’s giveaway!

For today, let’s put on our shopping pants — Prime Day is here!

I look forward to this sale each year, and use as a chance to stock up on holiday gifts (I try to buy as early as possible to simplify my life), get things we need for the house, and other items I’ve had my eye on, but have been waiting for the price to drop.

I scoured all of the days early so I could find the best of the best to share in today’s blog post. These are all items that we either use and love or things I’ve had my eye on and the deals are SO good. This is a friendly reminder that affiliate links are included below, which don’t impact purchase price and enable me to earn a small kickback. Amazon’s commissions are low compared to other companies that I’ve partnered with, so every little bit genuinely helps our family. Thank you thank you to those of you who choose to shop through my links.

I’ll be adding to this post throughout the day and everything will be live on my Amazon storefront here too. 

Ok friends, let’s get into the deals!

Amazon Prime Day Faves

* = things we already own, use frequently, and love

** = ordering it for ourselves during the sale

For her:

*A Bogg bag! I got a giant one for the pool a few years ago and it still looks brand new. It holds a TON and is extremely durable and cute!

*Kendra Scott necklaces. The girls have many of these, and they’re our go-to gift for birthday parties. Going to stock up on a few.

*Adhesive pasties for when you don’t want a full bra, but just a lil coverage.

*Love these athletic dresses.

Perfect everyday button down.

Love this little backpack.

This gorgeous embroidered dress.

This dress that looks way more expensive than it is.

Giving me Zimmermann vibes.

For him:

*Epic deal on this 7-pack of boxers.

Men’s workout shorts.

Men’s regular fit jeans.

Household goods:

Away luggage. I’ve been lurking this brand FOREVER, so it might finally be time to go for it.

*The best blender.

*Hatch! We’re obsessed with ours and it’s so peaceful to wake up to a gentle light and nature sounds instead of a blaring iPhone alarm. Liv has a Hatch wannabe but I think it’s time to upgrade her to the real deal.

AMAZING price on the Ninja Creami if you’ve been wanting to make healthy ice creams!

*I bought this back in 2016 and still use it multiple times a week. It’s especially amazing for rice, beans, sweet potatoes, and soup.

*I LIVE for this contraption. My only regret is that I didn’t buy the self-cleaning version, so if you can swing it, I would do it. This is how our floors stay clean; I just run this every other day or so.

*I can’t believe I waited so long to get Little Green. With dogs and kids, it’s a must.

*We switched to a stainless steel air fryer (similar to this one that’s on sale) and I’m so so happy we did. I didn’t like our food exposed to the nonstick coating at high heat.

Electronics:

*Kindle paperwhite. If you’ve had your eye on one, now is the perfect time to get it. These make amazing holiday gifts for fellow reader friends, too. I have one and carry it around with me in my purse since it’s small and lightweight.

*Ring doorbells.

*This is the mic I use to record the pod 🙂

**This wasn’t on the list, but I’m planning on ordering this. It’s going to help me organize my work schedule, the Pilot’s travel schedule, and the kids’ activities and school stuff.

For the kids:

*Picasso tiles. P played with these for YEARS. I would keep them in a bag in my car and they were so perfect when we were somewhere with a wait or lobby and she needed to be entertained. I took them into the dance studio with us every Saturday and she’d play with them for a solid hour. These are a great gift for preschool-aged kids. We also had a ton of Magnatiles mixed in; they’re pretty much the same thing.

Tonies! I’m kind of sad that these came out when the kids were past the age for these. I love this idea.

This looks like my Kindle dream come true.

*Random but I like to put Play-Doh in with our Halloween candy. Kids love it and it usually goes first!

If you have a kid who is into gymnastics or dance, this is how Liv got her aerial and back handspring back when she was itty bitty.

This digital camera would make a fun Christmas or birthday gift.

*These detangler brushes are amazing.

Beauty:

*Liv and I both use and LOVE these tarte lipglosses. Shiny, not sticky, and the colors are sheer with a little pop.

*I bought this back in 2017 and it’s stood the test of time. 

*The best concealer.

*One of the few sunscreen brands I’ll use on the kids.

*Part of the reason why I only wash my hair 1-2 times a week. I style it, spray it with this, and it LASTS.

I did laser hair removal (the full series) and NO ONE told me that the hair grows back if you get pregnant because of hormonal changes. I had P, and while it’s definitely way less, I was still annoyed because I paid so much to have it done. Wondering if I need to DIY this whole thing.

Shark hair dryer. I might need to finally go for it…

*This is the gua sha tool that I use. I love that it’s so easy to clean.

*Liv has been asking for a straightener so I’m going to order her this one.

Amazing price on bows for back to school. 

Fitness:

*If you’ve been wanting a Peloton bike, I would swoop one during the day! We’ve had ours for about 7 years now and it’s still one of my favorite tools for at-home cardio.

*A walking pad has totally changed my work life. I walk in between calls and on Zoom calls when I don’t have to talk/present and it feels SO good to shake out my legs during the workday. I also use it for phone calls, IHP modules, and watching Netflix. It’s the only way I’m able to get more than 10k steps per day.

This athletic romper is SO cute.

If you’ve been wanting to add in a weighted vest, they’re part of the sale.

I kind of want one of these.

*Love adding wrist and ankle weights for Sculpt Society classes.

I’d love to add this to the garage since our pull-up bar broke.

4-pack of biker shorts for less than $20.

*If you’ve been wanting an Oura ring, I’d snag it now.

So tell me, friends: are you shopping on Prime Days?? What’s on your list this year?

xoxo

Gina

I don’t mess around when it comes to comfort. I am not the sacrifice-comfort-for-style kind of gal.

And bras? Whew. Bras are high stakes—especially when you wear a DD+ cup size. Too tight, too itchy, too stabby? NOPE. That’s why 90% of my daily bra rotation consists of stretchy bralettes and light-support sports bras that feel like a gentle hug, not a medieval torture device.

But here’s the twist: I also want to feel put together. You know—lifted, smoothed, like I care enough to wear appropriate underwear. I run a business, for goodness’ sake. 

So it would be great to find the holy grail of bras: enough support to look polished, but without all the wires, seams, itchy lace, and other bra-related distractions.

It’s 2025. Surely that’s not too much to ask from a wire-free bra for DD+ sizes, right?

Wacoal says it isn’t.

And since they came through last time with some great wired bras (all of which dethroned and booted all the wired bras I had been wearing), I asked them to help me find the wireless unicorn and bring her home to my underwear drawer.

Enter: Three Wire-Free Bras for DD+ Sizes That Actually Support from Wacoal

When Wacoal sent me a few of their wire-free bras to test, I was intrigued. Because, in my experience, wireless bra options for DD+ cup sizes tend to fall into one of two categories:

• Comfortable but flimsy and droopy.
• Supportive but … hmmmm how shall I put this … orthopedic.

Could these really thread the needle? Only one way to find out.

So I test drove the options and here are my top three picks.

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Keeping It Real Disclosure: This post is sponsored by Wacoal, and the bras featured were provided for review. Additionally, some of the links in this post are affiliate links, which means that if you purchase through them, we receive a small commission—at no extra cost to you. This helps support our writers and everything we do here at Fit Bottomed Girls. As always, all thoughts, opinions, and unfiltered bra struggles are completely my own.

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1. Feeling Flexible Bralette: A Second-Skin Wire-Free Bra for Ultimate Comfort

Shop it here →

The vibe: Support but make it feel like I’m wearing nothing at all

This was the first one I tried, and friends—I did not expect to love this as much as I did.

Seriously, THE MOST COMFORTABLE BRA I’ve ever had on my body.  Hands down, with zero exaggeration (and I’m really, really picky). I will be buying more of these so I don’t have to be without it or do laundry every day.

If your current bralette drawer is full of droopy lace triangles that do nothing and decorative straps that never let you forget you’re wearing a bra, this one’s going to blow your mind. 

It’s insanely soft and smoothing with a full-coverage scoop neck that actually offers light support but feels amazing.

What I loved most:
✔ Taller back and side panels that eliminate that uncomfortable, pinching bra bulge

✔ Double-layer fabric for light support and second-skin feel
✔ Wide, non-digging straps and band that really stay put so there’s no fussing with fabric
✔ Super smooth finish that disappears under tanks and tees
✔ No itchy seams anywhere on this baby

I can – and have – comfortably slept in this bra AND it still gives me enough support for walking the dogs, running errands, or hopping on a Zoom call with clients and still look put-together.

The verdict:
This is the elevated bralette of my dreams. I plan to live in this one for the foreseeable future.

2. Simply Done Wire-Free T-Shirt Bra: The Best Wireless Bra for Natural Lift and Everyday Wear

Shop it here →

The vibe: Comfy meets classic, smooth silhouette

This one looks like your typical t-shirt bra—smooth cups, light contouring, clean lines. But unlike traditional t-shirt bras that secretly try to saw your ribs in half by lunchtime, this one skips the underwire and still delivers on shape and support.

Unlike the Feeling Flexible Bralette (above), this one has thinly-padded, molded cups that make it look and feel more like a bra so it would be perfect for those looking for more lift, separation, shaping, and support than a bralette offers.

What I loved:
✔ Thin foam cups for natural contouring and that traditional t-shirt bra shape
✔ Wire-free design that still gives the girls a lift
✔ Fully adjustable straps that can convert to crisscross style
✔ Stretchy, smooth band that lays flat without pinching

This one had more structure than the bralette but was still comfy enough for all day wear and let me forget I was wearing it. And honestly, it’s the better choice if you are wearing anything that’s lower cut or just prefer something with more lift and separation.

The verdict:
Perfect if you want the classic molded cup look without the classic molded cup rib-digging misery.

3. Back Appeal Wire-Free T-Shirt Bra: A Structured, Wire-Free Bra That Smooths and Shapes 

Shop it here →

The vibe: Not your mama’s wire-free bra

You know how sometimes you put on a bra and immediately feel a little taller and more streamlined—like you just got a mini posture upgrade?

That’s this one. First of all, it’s just so damn pretty. The texture and feel of the fabric gives it an elevated, luxurious feel.

It is the most structured of the two molded cup wireless bras I tried and the molded cups in this one are foam so they were slightly thicker than the Simply Done (above). 

So if you like that lifted, no lumps, no bumps, no nipple show through—then this is your new best friend.

What I loved:
✔ Seamless full coverage foam cups that lift and shape

✔ Microthin spacer fabric band designed to minimize back and side bulge
✔ A smooth bottom band that stays put all day long

This one has a bit more of a “secure” feel to it—like you get from a wired bra but you know, without the wire. I’d reach for this on days when I want a little more structure, lift, and shape without wires.

The verdict:
This is a confidence booster bra. You’ll feel fancy in it but you don’t have to sacrifice your comfort in the process.

Final Thoughts: Are Wacoal’s Wire-Free Bras for DD+ Sizes Worth It? 

Absolutely. Here’s the deal:

They’re very thoughtfully designed.
They fit real bodies that have to move around (not just mannequins).
And they actually deliver on support without stabbing you in the sternum all day to remind you they’re there.

If you’re tired of choosing between “comfy but saggy” and “lifted but miserable,” Wacoal’s wire-free collection is 100% worth a try.

And with their free virtual fitting service, you can skip the awkward dressing room dance and actually get a bra that fits your body—without guessing your size in a fluorescent-lit panic.

Ready to upgrade your bra drawer?

🛍️ Check out Wacoal’s full wire-free collection right here.

👩‍💻 Book a free virtual bra consultation with one of Wacoal’s Fit Experts.

Then come back and tell me: What’s your biggest wire-free bra complaint—and did Wacoal fix it? Let’s talk boobs in the comments. You know I’m always down. —Alison

More men across the United States – from tech CEOs in Silicon Valley to fitness-conscious fathers and retired executives – are seeking cosmetic treatments to maintain a fresh, confident appearance. While the rise in men’s grooming and skincare trends has already been well documented, there’s now a growing demand for more advanced facial rejuvenation options, including facelifts tailored specifically to male anatomy and goals.

This shift marks more than just a trend. It’s a modern revolution in self-care, confidence and proactive aging. Here’s a closer look at why more men are embracing facial rejuvenation and what’s driving this cultural transformation.

Confidence Goes Deeper Than Your Skin

For many men, facial rejuvenation is about alignment – the desire to ensure their outward appearance reflects the energy and vitality they still feel inside. In 2023, they made up 14.3% of all cosmetic surgical procedures worldwide, according to the International Society of Aesthetic Plastic Surgery – a noticeable rise from 13.5% just five years earlier. In the U.S. alone, men underwent over 1.1 million surgical and nonsurgical aesthetic procedures in 2020.

These numbers reflect a decisive cultural shift – more guys are choosing facial rejuvenation not out of vanity but to feel more like themselves again. Double Board-Certified Facial Plastic Surgeon at L&P Aesthetics Dr. David Lieberman explains, “Looking in the mirror each day and being proud of the reflection you see can impact how you carry yourself, how you engage with co-workers and friends, and ultimately how you feel on a deeper level.” In essence, when men feel good about how they look, they often feel better about every other part of their lives.

Modern Facelifts Are Designed For Men

Male-focused facelifts are not simply a version of the same procedure with a masculine label, they’re structurally different. Men have distinct facial anatomy, including thicker skin, denser facial hair follicles and a more angular bone structure.

As a result, modern facelifts for men focus on tightening the jawline, refining the neck area and subtly lifting without softening traditionally masculine features. At clinics like L&P Aesthetics in Palo Alto and Los Gatos, surgeons personalize each procedure to ensure the result looks natural, masculine and undetectable to the casual observer.

Discreet, Natural Results Are The Gold Standard

A desire for subtlety often drives men pursuing facial rejuvenation. They want to look refreshed, not drastically altered. That’s why techniques like the deep plane facelift are gaining traction. This method repositions deeper facial structures instead of simply tightening the skin, allowing for a longer-lasting and more natural result.

Competitive Environments Are Fueling Demand

In high-performance areas like Silicon Valley, youth and vitality are often perceived as professional assets. Many men feel pressured to stay relevant, especially when surrounded by younger colleagues or public-facing roles. A well-executed facelift can reinforce a sense of competence and energy in both boardrooms and digital workspaces.

Holistic Rejuvenation Is On The Rise

Facial rejuvenation isn’t a one-size-fits-all solution, and it’s rarely a one-procedure fix. Many men now pair facelifts with additional treatments like eyelid surgery, brow lifts, or injectables like Botox and dermal fillers to address the full spectrum of aging. The result is balanced, natural-looking enhancement across the entire face, with zero overdone features.

It’s Not About Vanity – It’s About Vitality

One of the most persistent misunderstandings about cosmetic procedures is that superficial desires drive them. In truth, many men seek facial rejuvenation to realign their appearance with their internal feelings. As they age, facial changes like sagging skin, hollow cheeks or deep creases can project fatigue, even if the individual feels energetic and sharp.

This mismatch can affect confidence, motivation and even one’s sense of identity. A successful facial rejuvenation procedure can reestablish that harmony, helping men feel more confident and reconnected with the version of themselves they recognize and value.

It’s A Private But Powerful Choice

Undergoing a facelift is not a decision most men make lightly. It’s personal, often private and incredibly empowering. For many, it marks a reclaiming of confidence and control – an affirmation of the right to care about their appearance without apology.

Male Facial Rejuvenation Is The New Normal

Facial rejuvenation is now part of a broader cultural shift. Men are embracing skincare, wellness and aesthetic procedures without shame. The result is better appearances, health, self-perception and quality of life.

Fitness awareness among men is growing faster than ever. From urban gyms to home workouts, men are increasingly focused on building strength, gaining lean muscle, and staying fit. Amid this rising trend, one particular nutritional support stands out: protein powders. The search for the best protein powder for men is now common across online forums, fitness groups, and doctor consultations.

But with hundreds of options crowding the shelves, confusion is inevitable. Is whey protein better than plant-based powders? Should you look for muscle-building blends or lean muscle mass enhancers? Do all protein powders suit beginners?

This article is your detailed companion in that journey. Whether your goal is muscle gain, fat loss, or body recomposition, we will break down the science and logic behind choosing the best protein supplement for muscle gain. You will understand what protein powder is, its types, benefits, usage, and how to choose one that aligns with your needs and goals.

What is Protein Powder and Why Do Men Need It?

Protein powder is a concentrated form of protein derived from animal or plant sources. It is used to supplement daily protein intake, especially for those who find it hard to meet their needs through regular food. Protein is essential for muscle repair, growth, enzyme function, hormone balance, and immune health.

Men typically require more protein than women due to higher muscle mass, testosterone levels, and physical activity. Age also plays a role. After the age of 30, muscle mass begins to decline at 3–8% per decade. Supplementing with protein becomes more than a gym routine; it becomes a necessity for preserving strength and mobility.

Common scenarios where protein powder helps men:

• Regular workouts and strength training
• Gaining muscle mass
• Losing fat while preserving muscle
• Healing after injury or surgery
• Preventing age-related muscle loss

Types of Protein Powders for Men

Protein powders come in many forms. Each serves different needs and digestion rates. Here are the most commonly used ones:

1. Whey Protein

Derived from milk, whey is a complete protein with all nine essential amino acids. It is absorbed rapidly, making it ideal for post-workout recovery. It is also rich in branched-chain amino acids (BCAAs), which are crucial for muscle repair and growth. These components make whey one of the best proteins for muscle gain.

2. Casein Protein

It is also a milk protein, but it digests slowly. Hence, it provides a steady stream of amino acids, making it ideal before bedtime. It supports recovery during sleep.

3. Plant-Based Protein

These include pea, rice, hemp, and soy proteins. They suit those with lactose intolerance or vegan preferences. Many plant proteins are incomplete but can be combined to offer a complete amino acid profile. However, in recent years, many companies have been producing extremely high-quality plant protein powders.

4. Collagen Protein

Popular for skin, joints, and bone health. However, collagen is not a complete protein and is less suitable for building muscle mass.

For most men looking to build muscle, whey protein remains the best choice because of its amino acid profile, fast absorption, and strong research backing.

How Protein Powder Works for Muscle Growth

When you work out, your muscle fibers undergo tiny tears. Protein helps repair and rebuild these fibers. That makes them stronger and bigger. This process is called muscle protein synthesis (MPS).

Whey protein, especially when taken post-workout, rapidly increases MPS because of its BCAA content. One of the most effective components here is leucine, which triggers the muscle-building switch in the body. That is why fitness experts recommend it as the best protein powder for muscle growth.

To gain muscle, you need to have a calorie surplus and adequate protein intake. A high-protein diet also helps in fat loss by promoting satiety and preserving muscle mass during calorie restriction.

Key Benefits of Using Protein Powder for Men

Protein powders are a strategic addition to meeting nutritional and fitness goals. While whole foods should form the base of your protein intake, powders play a vital role in bridging the gap, especially for active men with high protein needs. Below are the key benefits of using muscle-building protein powder.

1. Promotes Lean Muscle Gain

Protein powder helps stimulate muscle protein synthesis, especially post-exercise. Leucine, a key amino acid found in whey, triggers this process. A consistent intake of complete proteins accelerates muscle growth, making it the best protein for muscle gain. Studies have shown that men who consume whey protein after resistance training build more lean muscle mass over time.

2. Enhances Muscle Recovery

After workouts, your muscles are inflamed and torn at a microscopic level. Quick protein intake, especially whey, helps reduce soreness and aids tissue repair. The presence of BCAAs (particularly isoleucine and valine) helps shorten recovery time, allowing you to train harder, more often.

3. Supports Fat Loss

When in a calorie deficit, the body may break down muscle for energy. Protein powder helps preserve muscle mass, which in turn sustains metabolic rate. A higher muscle-to-fat ratio leads to better fat oxidation and a leaner physique.

4. Boosts Satiety and Reduces Cravings

Protein is more satiating than carbs or fats. Supplementing meals or snacks with a shake reduces hunger pangs, stabilizes blood sugar, and helps avoid binge eating. For men focusing on body recomposition, this can be a game-changer.

5. Supports Older Men in Preserving Muscle Mass

Aging reduces muscle mass and strength. Whey protein, when combined with resistance training, helps combat sarcopenia. Older men benefit from the best protein powder for lean muscle to maintain strength, mobility, and bone density.

6. Provides a Convenient and Cost-Effective Option

Compared to animal protein sources like chicken or fish, protein powders are easier to prepare, digest faster, and are often more affordable per gram of protein. They offer an efficient way to reach your protein targets without constant meal prepping.

Potential Downsides of Protein Powders (And How to Avoid Them)

While protein powders offer many advantages, they are not without concerns. Understanding the potential downsides and addressing them can ensure safe and effective usage. Here is a breakdown of common issues and their logical explanations.

1. Digestive Discomfort

Low-quality protein powders, especially those lacking digestive enzymes, can cause bloating, flatulence, or cramps. It is due to lactose intolerance or the body’s inability to break down complex protein chains. Choosing a good whey protein for muscle building with added enzymes like papain and bromelain can reduce such discomfort.

2. Presence of Additives and Fillers

Many brands include artificial sweeteners, thickeners, and preservatives. Some of these, like sucralose or maltodextrin, can irritate the gut lining or spike insulin levels. Opting for clean-label, lab-tested powders with minimal ingredients is key to avoiding long-term side effects.

3. Risk of Heavy Metals and Contaminants

Several third-party tests have found heavy metals like lead, cadmium, and BPA in protein powders. While trace amounts may not be immediately harmful, consistent overuse can accumulate in the body. Look for products with strict quality controls and certifications.

4. Excess Protein Intake

Overconsuming protein (especially beyond 2.2 g/kg of body weight daily) can strain the kidneys over time. This risk is higher in those with pre-existing kidney conditions. Stick to suggested serving sizes and maintain hydration.

5. Potential Drug Interactions

Whey protein may interfere with the absorption of certain medications, such as antibiotics or Parkinson’s drugs like Levodopa. That is due to the interaction of protein molecules and the drug during digestion. If on medication, consult a healthcare provider before starting supplements.

When and How Much Protein Powder Should You Take?

Your protein needs depend on your body weight and activity level. As per research:

• Sedentary men: 0.8–1 g/kg
• Active men: 1.2–2 g/kg
• Muscle gain goals: Up to 2.2 g/kg

One scoop of protein powder typically provides 20–30 g of protein. You can have it:

• Post-workout for recovery
• In the morning, if you train early
• Between meals to boost daily intake
• Before bed (especially casein) to support overnight recovery

Limit intake to 1–2 servings a day and complement with high-protein foods like eggs, dal, paneer, chicken, and nuts.

What to Look for in the Best Protein Powder for Men

Here is a checklist to help you find the best protein powder for muscle growth and fat loss:

• Protein Source: Whey isolate > whey concentrate > blends > plant-based (for muscle gain)
• Protein Per Serving: Aim for 20–30 g
• BCAA Content: Especially leucine for muscle activation
• Added Enzymes: To support digestion
• Sugar and Additives: Avoid products with artificial sweeteners or high added sugar
• Lab-Tested and Certified: Look for third-party testing for purity and safety
• No Harmful Fillers: Stick to clean ingredient lists

Why Whey Protein is the Hero for Muscle Building

Among all protein supplements, whey protein consistently tops the list of best protein supplements for muscle gain. It is the gold standard, particularly for men aiming to build lean mass, recover faster, or transform their physique. But why exactly is whey considered the top whey protein for muscle building?

Whey protein is derived from milk during the cheese-making process. It contains all nine essential amino acids and is absorbed rapidly by the body, making it ideal for post-workout consumption. The high leucine content effectively triggers muscle protein synthesis, which is crucial for men looking to increase mass and strength.

Research published in the Journal of the International Society of Sports Nutrition supports whey’s efficacy. Men who supplemented with whey post-exercise had significantly better lean mass gains and performance improvements compared to those using plant-based proteins.

Its versatility, affordability, and effectiveness make it the best protein for gaining muscle mass, whether you are a gym enthusiast, athlete, or beginner.

The Best Whey Protein for Men

Among the many products available in India, HealthifyMe Whey Protein stands out. Here is why it aligns with every checkbox for men:

• High-Quality Protein: 25.5 g of protein per scoop with 5.6 g of BCAAs
• Whey Isolate + Concentrate: Blended for optimal muscle synthesis and recovery
• No Added Sugar or Preservatives
• Digestive Enzymes: For easy absorption and minimal bloating
• Sourced from Europe and lab-tested for purity
• Ideal for muscle gain and performance enhancement

All these factors make it a reliable choice as the best male protein powder, whether you are a beginner or training intensively.

How to Use Protein Powder Smartly

The effectiveness of protein powder lies in using it strategically, not in just consuming it. Understanding when, how, and in what combinations to take it can maximise your results and prevent misuse.

Timing is Key

The best time to consume protein powder is within 30 minutes of a workout. That is when your muscles are primed to absorb nutrients, especially amino acids. This period is known as the “anabolic window.” A scoop of whey during this time is often considered the best protein shake for muscle growth.

Pair with Balanced Nutrients

Combining protein powder with carbs (like oats, banana, or peanut butter) can help in better absorption and glycogen replenishment. Avoid taking protein shakes on an empty stomach unless advised otherwise.

Be Mindful of Quantity

Stick to 1–2 scoops per day based on your protein needs. More is not always better. Overuse can stress your kidneys or lead to imbalanced nutrition.

Versatile Usage

• Add to smoothies or milk
• Mix into oatmeal
• Stir into pancake or dosa batter
• Make protein-rich energy balls

The versatile usage helps maintain consistency without monotony.

How to Read the Label When Buying Protein Powder

Selecting the best protein powder for men’s muscle gain requires more than looking at the brand name. Reading the label carefully is crucial to understanding what you are consuming. Here is how to decode it:

1. Protein Content Per Serving: Look for at least 20–25 g per scoop. Anything significantly less may not be effective unless combined with high-protein meals.

2. Source of Protein: Whey isolate is purer and has more protein per gram, while concentrate contains more carbohydrates and fats. Blends of isolate and concentrate offer a balanced option for affordability and efficiency. This combination is seen in the best whey protein powder for building muscle.

3. BCAA and Amino Acid Profile: The presence of BCAAs (especially leucine) ensures effectiveness in muscle growth. A good muscle growth protein will have around 5–6 g of BCAAs.

4. Sweeteners and Fillers: Avoid powders with high amounts of sugar, sucralose, or corn syrup solids. Look for ‘No added sugar’ and natural sweeteners like stevia or monk fruit.

5. Digestive Enzymes and Certifications: Enzymes improve bioavailability and reduce bloating. To ensure product safety and quality, look for labels with FSSAI, GMP, Informed Choice, or NSF certifications.

Reading labels smartly allows you to find the best protein powder for muscle gain for beginners or seasoned lifters alike, without falling for marketing jargon.

HealthifyMe Note

Most marketing around the best protein powders to build muscle is just that: marketing. What truly matters is how well the protein powder aligns with your body, lifestyle, and goals. As a health coach, I always remind clients that no supplement can replace mindful eating, adequate sleep, and personalized fitness routines. Whey protein, when used wisely, can amplify results. But it will only sustain your muscle gains when accompanied by the right food, hydration, rest, and consistency. Understand your body, track your progress, and consult when needed. You are not just chasing gains; you are building a healthier life.

The Final Word

Choosing the best protein powder for men’s muscle gain is not about picking the most popular brand or following influencers. It is about understanding what your body needs and finding a product that delivers results without compromise.

If your goal is to gain lean muscle, speed up recovery, and feel stronger without unnecessary fillers, then whey protein is a great place to begin. You must consider high-quality blends like the one offered by Healthify Store. With its 25.5 g of protein per scoop, digestive enzymes, and clean formula, Healthify Whey Protein checks all the right boxes.

Your journey to fitness is personal. Supplements like HealthifyMe’s muscle-building protein powder should support (not replace) your efforts. Stay consistent, eat well, train smart, and choose what works best for you.

Frequently Asked Questions (FAQs)

Research Sources

1. International Society of Sports Nutrition Position Stand: protein and exercise

2. Protein for Life: Review of Optimal Protein Intake, Sustainable Dietary Sources and the Effect on Appetite in Ageing Adults

3. Rational Use of Protein Supplements in the Elderly—Relevance of Gastrointestinal Mechanisms

4. Whey Protein Supplementation Improves Body Composition and Cardiovascular Risk Factors in Overweight and Obese Patients: A Systematic Review and Meta-Analysis

5. Effects of Protein Supplementation on Performance and Recovery in Resistance and Endurance Training

6. Protein Supplements: Pros and Cons

7. Muscle tissue changes with aging 

8. Whey and casein labeled with l-[1-13C]leucine and muscle protein synthesis: Effect of resistance exercise and protein ingestion.

9. A focus on leucine in the nutritional regulation of human skeletal muscle metabolism in ageing, exercise, and unloading states.

10. International Society of Sports Nutrition position stand: protein and exercise

11. National Institutes of Health Office of Dietary Supplements. Dietary supplements for exercise and athletic performance: fact sheet for health professionals.

New Themes for YOU this New Year!

January 11, 2022 –

This post is sponsored by Babbleboxx.

Can you believe it’s 2022?! These days, weeks, & months are truly flying back, yet sometimes feel to be going super slow. Anyone else?

I was just chatting with one of my clients and we were talking about how everyone around us is either sick, tired, or needing a break.

It’s interesting because I feel like everyone feels this huge pressure when we strike a new year, that we need to have everything together and kick off with a BANG. When in reality, a lot of us are tired from the holidays, moving (like us), & sometimes can go into the new year relaxing on the couch before moving forward.

I am all for goals & having something to work towards, but I’m also for giving ourselves grace through it all and listening to our body.

For example, I was run down going into the new year. Lots to catch you guys up on, but we moved out of our more recent townhouse and by the end of the week when New Years Eve came, I stayed on the couch.

The next day? I walked Kita, napped, and then went to bed.

I had all intentions of hitting some big workout on New Years Day, but my body was tired and I felt like I was starting to get sick….I know my body and I know my “signs” and they were all flaring up so for me, I needed a few days to recharge and move slow before I truly felt like I could GET AFTER IT on Monday. And that’s what I did!

I’m not here to say, sit on the couch all day everyday, because I know that motivation will come and go, but over the long run, I’m super consistent with fitness and knew that I could get back into after a few days off to let my body recharge.

For the New Year, I personally want to set some awesome goals for myself with fitness, but also work on taking care of ME. Making sure I’m nourishing my body with nutrient dense foods while also allowing my own “balance” in all foods, make sure to sleep enough, drink enough water, & do things that make me feel good because the more I’m good, the more I can be good for others.

My friends at babbleboxx have perfect timing as they sent over their Resolution Reset box filled with awesome products for this theme! I’m going to walk you through the products and chat about different ways to incorporate these “themes” into your 2022!

Can we just chat about the amount of LOVE I have for a good pen!? 

I am SO particular that it’s comical. I will only buy certain gel pens to use to write my client programs. They have to flow nicely and not bleed onto my pinky as I write.

I was sent this (adorable) Zebra Pen Journaling Set and I’m IN LOVE.  Not only do I love the colors but I love how they write.

In addition to the gel pens were Midliner Highlighters that are perfect for highlighting with their chiseled tip or fine point sides for all marking applications. 

I used these right away in my new planner for the New Year and loved using different colors for different topics and to-dos!

Zebra Pens is offering a discount code for 15% off using RESOLUTION15 at checkout for their midline highlighters, midline brushes, & Sarasa Clip at Zebrapen.com.

While I always want myself and others to get enough vegetables and fruits in their day, adding in something like Beetology is a great way to get in the benefits of beets.

These beverages pack vitamins and minerals that can help fight inflammation, support immunity, lower blood pressure, and much more.

The Beet & cherry is SO good cold and even more delicious mixed over ice with this next new product they sent….

If you know me, you know that I’m not a big drinker. I’ve just never been into it but I do enjoy a glass of wine on occasion and a good mixed drink if I’m out to dinner or with friends. 

I do think you can enjoy alcohol in moderation and still attain your fitness goals, but alcohol in excess can cause some issues or make it harder to achieve those goals based on how the body processes it.

The company Monday sent their Zero Alcohol Gin which is an awesome blend of citrus, juniper, natural botanicals, and spices that even finishes with a kick!

I had my father-in-law sample it and he even said it would be good in a mixed drink.

This would be fun to use for someone like me who likes to make up fun drinks to enjoy but doesn’t always want the alcohol. 

Monday is offering a discount code KASEY15 for 15% off anything on the website except subscriptions. One use per customer only and expires Jan. 31st, 2022.

If you’re like me, I put on lotion directly after the shower to really lock in the moisture and I’m pretty particular about what I pick. 

Tree Hut sent over their Vitamin C Whipped Body Butter which is perfect for this time of the year with drier skin lurking! It will leave your skin soft and smells amazing.

The whipped body butter has Natural Shea Butter for moisture, AHA for fresher looking skin, & Vitamin C for a powerhouse boost for brighter skin.

The formula is also formulated without parabens, sulfates, alcohol, or formaldehyde donors which are things I look for in skin products and it SMELLS AMAZING!!

As a Trainer, I am constantly being asked how to get more protein into my client’s days. Trust me, would I love to be able to sit down for 3 balanced meals each day? YES. But can I with my schedule? Nope! That’s where adding in a protein smoothie or shake is my GO-TO tip for others and myself!!

Shaklee is one of the leading nutritional companies founded by Dr. Shaklee, who, FUN FACT, invented the first multivitamin in the US more than 100 years ago! Crazy!

I was sent two products from their company to try.

One was their Life Shake Soy Protein in French Vanilla. I’m a huge fan of anything “French vanilla” as it brings me back to childhood when my Grandma would make us milkshakes with French vanilla ice cream.

With this shake, it’s an easy way to add 2 scoops to any liquid or smoothie base for a complete 20 grams of protein, 6 grams of fiber, & 24 essential vitamins & minerals! 

We’re currently staying with my in-laws so I gifted this to her as she’s been looking for a high protein snack throughout the day.

Shaklee also sent over Collagen-9, which if you’ve been following me for a while you know that I’ve used Collagen on and off for years. 

Shaklee offers the most Complete Collagen Product because it actually Includes all 9 essential amino acids, 10 g of collagen, and a powerful combination of biotin and vitamin C, which can promote healthy skin, hair, nails, and joints.

It’s really easy to take collagen as well! I like to add it into hot coffee or a smoothie.

So what do you say? Let’s kick off the new year with some new themes to add into our lives! You can head over to my TikTok or Instagram to watch a fun video I put together with all of these products.

Thank you all for the support in 2021 and more to come in 2022! (potentially a website update?! woo!)

Be true to you,

xo Kasey

 

Life happens. Maybe you’ve been crushing your workouts and suddenly hit a wall. Or maybe you’re just coming out of a busy season where your workouts took a back seat.

Wherever you’re at right now, it’s okay. The key to long-term success isn’t perfection, it’s the ability to reset, refocus, and keep going.

If you’re ready to recommit to your goals and make real progress, here’s exactly how to reset and reach your fitness goals. Don’t wait to till tomorrow, start today.

1. Reconnect with Your WHY

Before jumping back into workouts or overhauling your routine, take a moment to reconnect with why you are on this journey. Do you want to feel more confident in your skin? Boost your energy? Build strength and endurance? Lose weight? Feel better from the inside out?

Write it down. Keep it somewhere you’ll see daily, whether it’s your journal, your bathroom mirror, or your vision board. 

2. Start Fresh with a Plan

The fastest way to kill momentum is trying to “wing it.” That’s why having a structured plan makes ALL the difference. And we took all the guess work out for you and have a plan made, all you need to do is follow it and stay consistent. 

Join our Summer Shape Up Challenge and get all the details, here!

SSU is our 6-week challenge designed to help you burn fat, build lean muscle, and get in your best shape, physically and mentally – before summer ends. It kicks off July 7th! 

All the details:

• A full training plan in our MOVE app
• Summer meal plan to fuel your goals
• Weekly check-ins from me
• Weekly Giveaways
• A shot at the Grand Prize ($2000 value)
• Snatched summer glow-up

Whether you’ve fallen off or you’re starting fresh, this is your built-in reset button.

3. Clean Up Your Environment

Your space impacts your energy and habits. Do a quick reset by:

• Clean up your kitchen: Ditch the expired and processed snacks and restock with fresh, whole foods

• Lay out your workout clothes the night before

• Set up your workout space in your favorite spot the night before so you are ready for your quick morning movement

4. Track Small Wins

It’s easy to focus on how far you have to go, but the real habits start when you celebrate the little wins along the way.

• You got in a 10-minute workout? Win.

• You made a protein smoothie instead of skipping breakfast? Win.

• You did your MOVE app workout 3 days in a row? HUGE win.

5. Accountability

Trying to reach your fitness goals alone can feel isolating and you can lose momentum fast. Joining an Accountability Group or finding an accountability partner to do check ins with, chat about your wins and your lows, can make all the difference in how you show up every single day.

This is your chance to recommit to YOU.

Join our Summer Shape Up Challenge and start with us on July 7th!

New personal trainers often assume that earning a certification will automatically lead to a flood of clients, but this is rarely the case. To succeed, understanding how to get clients as a personal trainer is essential. Without effective personal trainer marketing, even the most qualified professionals may struggle to stand out in a competitive fitness industry. By leveraging proven fitness marketing strategies—such as building a strong online presence, networking locally, and showcasing expertise through valuable content—trainers can learn how to get personal training clients and establish themselves as trusted authorities.

A successful approach to marketing for personal trainers blends online and offline tactics to maximize reach and engagement. Online, a professional website and active personal trainer social media marketing can attract those searching for fitness solutions. Offline, personal training advertising through local partnerships, fitness events, or word-of-mouth referrals builds strong community connections. Offering free resources like workout plans or consultations is a powerful way to address how personal trainers find clients, while client reviews, loyalty programs, and consistent email marketing foster retention. By staying authentic and consistent with these strategies, trainers can master how to gain clients and achieve long-term success.

Overall Top Tip to Grow Your Personal Training Business: Expand Your Credentials

A dual certification in personal training and health coaching is an amazing way to set yourself apart from the competition. It demonstrates credibility, gives you the coaching abilities to help your clients reach their behavior change goals, and allows you to charge more for your services. Board-Certified Health Coaches learn how to hone their skills so they can make a significant impact in the realm of health and wellness. When your clients reach and sustain their goals, referrals and positive word-of-mouth are inevitable.

1) Write for Industry Blogs to Increase Authority

Writing for industry blogs and reputable media outlets is a highly effective personal trainer marketing strategy to establish yourself as an expert in the health and fitness field. Start by researching prominent websites, magazines, and blogs in the fitness industry, then contact their content editors to pitch well-crafted article ideas that align with their audience’s interests. By sharing valuable insights and practical fitness advice, your published articles position you as a trusted authority, enhancing your credibility. When readers discover your content, they’re more likely to view you as a knowledgeable professional, and those who connect with your perspective may become paying clients.

2) Build an Email List

In the marketing world, there’s a saying, “the money is in the list.” As a personal trainer, building your email list can end up being your number one client acquisition asset. Start by creating a simple freebie and give it to people online in exchange for their email address. This can be done by creating a simple “squeeze page” where people will opt-in to your email list to receive your free product. You don’t have to spend too much time creating your freebie. A simple checklist showing the do’s and don’ts of exercise or an eBook about how to create an effective workout plan is more than enough.

3) Send Frequent Emails

Email is the most personal medium that exists and will help you stay top of mind with your prospects. Reports have shown that consumers prefer email over social media for brand communication, and readers are much more inclined to work with you when they see you offering your services over email.

Many personal trainers make the mistake of not maintaining a consistent email schedule. When done correctly, you can send frequent emails that readers will look forward to reading. Consider crafting an email marketing strategy that provides value and establishes a connection instead of sending out promotional emails every time.

4) Engage with Clients on Social Media

Actively engaging with clients on platforms like Facebook, Instagram, TikTok, or LinkedIn is a vital personal trainer social media marketing strategy to build relationships and grow your client base. By initiating and maintaining conversations with those who interact with your posts, you can showcase your expertise in the fitness industry, turning followers into long-term clients. Respond promptly to questions, offer valuable insights, and provide personalized advice to demonstrate your commitment to their fitness goals. Consistently delivering high-value content and fostering genuine connections will strengthen your online presence and attract more clients seeking your services.

5) Ask for Referrals the Right Way 

Your current clients are most likely busy and will forget to recommend your services if there’s no incentive. Instead of simply asking clients to refer you to one of their friends or family, consider making your referral strategy mutually beneficial. A great way to do this is by offering a free session or giving them a valuable article in exchange for a referral. This way, both you and the client will benefit from the referral. For example, you can give clients for free the eBook you normally charge people for as an incentive. Or, consider offering them a workout plan they can follow in exchange for a referral. This way, they can keep working toward their fitness goals even when you’re not around.

6) Utilize Cross-Referrals  

There are tons of other health and fitness professionals that don’t necessarily work with exercise or workout programs. Reach out to other professionals in the space such as chiropractors, nutritionists, physical therapists, or massage therapists and ask them if they have any clients who are looking for personal training services. More often than not, they have at least one client who they’d be more than happy to refer to you.

7) Create a Hyper-Focused Niche

A great way to stand out in the personal training industry is by narrowing down your niche and catering to a laser-targeted audience. For example, if you’re proficient in helping elderly adults build muscle with home workouts, consider making this your core service as a personal trainer. Not only will you become an authority faster, but you’ll have clients reaching out to you because your services are exactly what they need.

Social media allows you to build a community of raving fans who share similar values as you. A successful personal trainer brings their clients together and builds upon each other’s energy. Creating a Facebook Group is a great place to start. Encourage your clients to interact with each other to celebrate successes, and you can even consider hosting meetups every so often to build a closer relationship with your clients.

9) Establish Loyal Clients 

Word of mouth remains one of the most powerful fitness marketing strategies for personal trainers, making it essential to build strong, lasting connections with every client. By being passionate, approachable, and dedicated to helping clients achieve their fitness goals, you can foster trust and create meaningful relationships that transform one-time sessions into loyal, long-term partnerships. Exceeding expectations with personalized support and genuine care encourages clients to recommend your training services to others. Offering incentives, such as referral discounts or loyalty rewards, can further motivate clients to spread the word, amplifying your reach and helping you gain more clients as a personal trainer.

10) Apply to Every Personal Training Directory  

Applying to personal training directories is a straightforward personal training advertising tactic to boost your visibility and attract more clients. A quick Google search will reveal numerous directory listings designed to showcase your services to a wider audience searching for fitness professionals. Not every directory will accept your submission, so persistence is key, as securing placements may require extra effort. Like many fitness marketing strategies, it’s a numbers game—submitting to as many directories as possible increases your chances of acceptance and exposure.

11) Add Testimonials to Your Website 

When people are browsing around for personal training services, they’ll often look at reviews from past clients. Make it a habit to ask for a written or video review from each and every one of your clients to post on your website. Prospects who land on your website and see these testimonials will see that others have had a good experience working with you and will be more inclined to sign up for your services.

12) Give Out Business Cards and Brochures

Distributing business cards and brochures is a classic yet effective personal training advertising tactic to showcase your services and attract new clients. Create professional, eye-catching pamphlets and cards that clearly outline how you help clients achieve their health and fitness goals, including your contact details and unique selling points. Reach out to complementary health and wellness businesses, such as health food stores, chiropractic offices, or yoga studios, and ask if they can display a stack of your business cards or brochures in their locations. Building these local partnerships not only increases your visibility but also positions you as a trusted fitness professional within the community. Additionally, consider handing out materials at fitness events or community gatherings to directly connect with potential clients interested in personal training.

13) Focus on Your Professional Image

Your presentation online and offline should maintain a professional look to show others you are a legitimate personal trainer. The fitness space isn’t a “suit and tie” industry but avoid wearing unprofessional gym gear such as cutoff sleeves and backward hats. Your professional image should also carry into the online space. When you’re taking headshots for your website or during videos, try looking as sharp as possible. Prospects will see you as more authoritative and trustworthy, inspiring them to want to work with you. 

14) Offer Package Pricing  

Offering package pricing, such as “buy 4 sessions, get 1 free,” is a smart personal trainer marketing strategy to encourage long-term commitment from your existing clients. These deals not only provide value but also incentivize clients to continue working with you, fostering loyalty and consistent revenue. It’s far easier to sell additional sessions to clients who already trust your expertise than to convince new prospects who may still be hesitant. This approach also strengthens client relationships, as they feel rewarded for their dedication to their fitness journey with you.

15) Partner With Other Health Businesses

There are tons of different local health businesses you can leverage to help market your services. For example, you can check out your local coffee shop, yoga studio, or nutritional supplement store and pitch them a partnership deal. Consider working on a mutually beneficial relationship where you recommend their product or service while they do the same for you or, consider giving them a percentage for every referral they send over. 

16) Use New Fitness Tech and Encourage Clients to Use It

Leveraging fitness technology is a dynamic marketing strategy to attract and retain clients in 2025, as interest in tech-driven fitness solutions continues to soar. From smartwatches and fitness trackers to advanced workout equipment and virtual reality training apps, clients are increasingly drawn to personal trainers who integrate these tools into customized workout plans. Invite prospects to experience innovative fitness gear during trial sessions to spark their interest and demonstrate your forward-thinking approach. For existing clients, tailor exercise programs to incorporate their preferred technology, such as syncing workouts with smartwatches or using apps to track progress.

17) Brand Your Personal Training Approach 

Branding your specific exercise strategy is a great way to separate yourself from the hundreds of other personal trainers competing for clients. Instead of providing a simple “weight loss workout,” consider putting a twist on it, making a name for it, and promoting it as your own specialized exercise program. ather than offering generic “weight loss workouts,” develop a signature program with a memorable name that reflects your specialized approach, such as “CorePulse Fitness” or “VitaFit Transformation.” Promote this branded program across your website, social media, and marketing materials to highlight its exclusivity and appeal.

18) Offer a Free Class  

Offering a free class or trial session is a highly effective personal trainer marketing strategy. Providing a no-cost opportunity allows potential clients to experience your training style and expertise firsthand, sparking interest and building trust. This approach can jumpstart word-of-mouth referrals as satisfied participants share their positive experiences with others. Additionally, free classes generate valuable testimonials from attendees. Hosting these sessions in local gyms, parks, or community centers can further expand your reach.

19) Teach in a Group Setting  

Training group classes can create a great community atmosphere and gives you the opportunity to market yourself to a larger audience instead of relying on one-to-one interactions. Reach out to gyms in your area and ask them if they have any openings to host a group session. Then, you can market your services to the entire class at the end of the session. 

20) Start a Facebook Group 

A Facebook group is a great tactic to share educational posts with your community and/or clients and prove your expertise. Creating your own valuable content and interacting with your fans is a great way to increase exposure to your services. Develop a content calendar and consistently provide entertaining, inspiring, and informational posts to your group members. This will help you stay top-of-mind, so when prospects are ready to start working with a personal trainer, you’ll be the first person they think of.

21) Create Your Own Personal Trainer App 

Many platforms allow you to customize an app with your branding, enabling clients to message you directly, access a library of tailored workouts, and use it as a central hub for all your personal training offerings. This user-friendly approach makes it enjoyable and convenient for clients to stay connected with you, fostering stronger relationships and encouraging long-term commitment. Additionally, an app helps you stay organized by centralizing client communication, workout plans, and progress tracking in one place.

22) Develop a Consistent Content Marketing Strategy

By regularly publishing high-quality articles, videos, or guides on topics like workout tips, nutrition advice, or fitness trends, you can showcase your expertise and build trust with your audience. Promote this content through personal trainer social media marketing channels, email newsletters, or targeted paid advertising to drive traffic and increase visibility among potential clients. A steady stream of valuable content not only positions you as a credible authority in the fitness industry but also improves your website’s search engine rankings, making it easier for prospects to find you.

23) Go to Local Meetups and Events

With the rise in social media, it’s important to not forget about personal connections! Search for meetups in your area that are in the health and fitness space and make it a regular habit to attend these events to develop relationships with future clients. Or, you can hold an event to speak on a topic related to your personal training services and, at the end, offer to book people for a session.

24) Create Facebook Ads for Client Acquisition

Facebook ads are all the rave these days and for good reason. If you have some spending money for advertising, you can target the exact demographic you’re looking to work with and promote your personal training services to them. This is a great way to start increasing your brand awareness and getting your offer in front of the right prospects.

25) Be Yourself and Show Your True Personality

Last but not least, being yourself is perhaps one of the best ways to magnetize prospects to your services. People resonate with others who open up to their audience and make genuine connections. Not only will you attract your dream clients, but it’s also much easier to maintain a consistent posting schedule on social media when you aren’t trying to sugarcoat everything.

Getting Clients as a Personal Trainer Requires a Proper Marketing Strategy

For personal trainers, whether you’re a newcomer aiming to secure your first client or an experienced professional seeking to grow your business, a clear marketing strategy is essential to stand out in a competitive fitness industry. The demand for personal trainers continues to rise steadily in 2025, driven by increasing health and wellness awareness, but so does the competition for clients. Without a deliberate personal trainer marketing plan, even the most skilled trainers can struggle to gain visibility and attract clients. By consistently implementing a variety of fitness marketing strategies, such as those outlined in this article, you can effectively showcase your expertise, build credibility, and connect with your target audience to grow your client base.

To succeed in getting clients as a personal trainer, dedicating time each day to actionable marketing efforts is critical, from leveraging social media to forming local partnerships. The strategies in this article, ranging from personal training advertising to content creation, offer practical ways to elevate your brand and differentiate yourself in a crowded market. Investing in your business skills, by earning a leading personal trainer certification, then completing AFPA’s business course for personal trainers, can further enhance your ability to market effectively and manage client relationships.

Sharing DIY Natural Cleaning Products that actually work.

Hi friends! How are you? I hope that you’re enjoying the morning. I have a packed day of appointments and P has an orthodontist appointment. Hoping we can hop in the pool afterwards!

For today, I wanted to talk about cleaning products. The more I learn about conventional cleaning products, the more creeped out I am. If you’re interested in cleaner DIY options, I wanted to talk about how to make your own DIY natural cleaning products that work just as well (if not better!) than store-bought versions, without all the harsh chemicals. These are safe for kids, pets, and the planet, and many can be made with ingredients you already have at home.

DIY Natural Cleaning Products

Why Switch to Natural Cleaning Products?

Conventional cleaners often contain toxins and harsh chemicals like ammonia, bleach, phthalates, and formaldehyde, which can cause irritation and long-term health issues. Switching to natural alternatives helps reduce your toxic load, supports a healthier indoor environment, and cuts down on plastic waste and packaging.

Top Ingredients to Stock for Natural Cleaning

Before you start mixing, here are some essential ingredients to have on hand:

White Vinegar – antibacterial and great for cutting through grease

Baking Soda – excellent for scrubbing and deodorizing

Castile Soap – natural, biodegradable soap base

Essential Oils (like tea tree, lavender, lemon, or eucalyptus) – for fragrance and antimicrobial properties

Hydrogen Peroxide – a natural disinfectant

Rubbing Alcohol (Isopropyl) – kills germs and evaporates quickly

Washing Soda – stronger than baking soda; useful in laundry and tough jobs

Distilled Water – prevents mineral buildup in spray bottles

Glass spray bottles — I get ours from Amazon

5 Easy DIY Natural Cleaning Recipes

1. All-Purpose Cleaner

Great for countertops, sinks, and bathroom surfaces.

1/2 cup white vinegar

2 cups distilled water

1 tsp castile soap

10 drops tea tree oil + 10 drops lemon essential oil

Combine in a spray bottle and shake gently. Avoid using on marble or granite.

2. Glass + Mirror Cleaner

Streak-free and natural.

1/4 cup white vinegar

1/4 cup rubbing alcohol

1 tbsp cornstarch

2 cups distilled water

Optional: 5 drops essential oil

Shake well before each use and spray onto glass or mirror surfaces.

3. Natural Disinfecting Spray

Perfect for high-touch surfaces like doorknobs and light switches.

1 cup rubbing alcohol (70% or higher)

1 cup distilled water

20 drops tea tree oil or eucalyptus oil

Combine in a spray bottle. Let sit on surfaces for 30 seconds before wiping.

4. Toilet Bowl Cleaner

Fights odors and stains naturally.

1/2 cup baking soda

1/4 cup white vinegar

Pour into the bowl and let fizz. Scrub with a toilet brush and flush.

5. Soft Scrub for Bathtubs + Sinks

Great for soap scum and tough grime.

1/2 cup baking soda

2 tbsp castile soap

5 drops lemon essential oil

Mix into a paste, apply with a sponge, scrub, and rinse well.

Bonus: Natural Air Freshener Spray

Tired of synthetic fragrances?

Try this:

1/2 cup distilled water

2 tbsp rubbing alcohol

15 drops lavender + 10 drops orange essential oil

Spray into the air or onto fabric surfaces (test first).

Making your own natural cleaning products is a small change that makes a big impact. Not only will you reduce your exposure to harmful toxins, but you’ll also save money and cut down on environmental waste.

Also, if you’re reading this and are like, “I love this idea but I won’t actually do it,” here are some of my favorite natural options:

– Branch Basics (the best everything cleaner!!)

– Thrive Market brands <— this link gets you 40% off your first order

If you try any of these recipes, let me know in the comments below! And don’t forget to pin this post or share with a friend  🙂

Note: The post below references my experiences with and thoughts on death and dying. These are topics we each must approach in our own way and in our own time. If you feel ready to dive in with me, read on.

“All we know is that everything ends. Our collective death denial inspires us to behave like we can live forever. But we don’t have forever to create the life we want.”
― Alua Arthur, Briefly Perfectly Human: Making an Authentic Life by Getting Real About the End

Facing the Fear: Turning Toward Death

Like people in the world of Harry Potter saying “He Who Must Not Be Named” instead of “Voldemort,” in our culture death is often treated as if the mere mention of it will bring it upon us. We speak in euphemisms and tiptoe around the topic.

Not talking about something gives it power. It makes it feel scary. But like birth, death is part of the human experience. Its certainty is what gives life its shape, meaning, and urgency.

When the Call Comes

When our kids were little, my sister and I would take turns visiting each other—kids in tow—for a week or more. I’d drive to Massachusetts in July to stay with my parents in our childhood home, and she’d come down to New Jersey in August. We were both stay-at-home moms then, and summer felt like a shared exhale. I don’t know who enjoyed the freedom of summer more—us or the kids.

That particular August, my sister and nephews had just arrived. We’d moved into a new home in a new town, and I was craving the ease and familiarity of time with family. Our first outing was to a local “spray-ground”—a water playground I’d recently discovered. We waited until late afternoon when the crowds had cleared. The kids had just run off into the sprinklers when my phone rang.

It was my stepfather. He never called.

I showed my sister the screen, already bracing for news about our mom.

But it wasn’t about her. His voice broke as disjointed words tumbled out: “He’s going to die… Mike… accident… head injury… medevac… Boston Medical Center… come home.”

Mike. My brother.

I don’t remember leaving the park. Just numb motion. Calling my husband, who had just landed in California. He booked the next flight to Boston. My sister and I rushed back to my house and began throwing clothes into bags.

My eyes landed on a black skirt. Head reeling, I walked into the hallway and called to my sister, “Am I… am I packing for a funeral?”

“I think so,” she said softly.

The Shock of Sudden Loss

Mike was 37, just a year younger than me. I had seen him barely a month before at our family’s annual Fourth of July gathering. His death was a searing lightning bolt. A brutal reminder that life is never promised. That we are not to assume another moment beyond this one.

His loss left an ache that will never fully heal—but it also reshaped the way I live. I hold my hugs longer. I say the words that truly matter. I try to let people know they’re appreciated while I still can.

My Sister Kelly: The Grief That Was Erased

My family’s relationship with death began long before Mike.

Before I was born, my parents lost their first child—my sister Kelly—to a staph infection when she was only weeks old. The grief was so consuming that my father insisted everything connected to her be thrown away. There are almost no reminders of her brief time on earth.

Kelly was loved with such intensity that remembering her was too painful. It felt easier for my father to erase her than to endure her absence. My mother grieved in silence.

This way of coping is not unusual. It’s part of a wider cultural discomfort with grief. We’re taught to push it away, expected to “move on” too quickly. We pretend we’re okay to save others from feeling uncomfortable.

When my father died in 2019, my first thought was of Kelly. I don’t know exactly what their reunion looked like, but I believe—with my whole heart—that there was one.

Seeing the Beauty in Loss

Grief is not only pain. It’s also love in its purest form. In the wake of Mike’s death, our family and community came together in ways that still bring me comfort. We cried, yes—but we also laughed. We told stories. We remembered Mike’s kindness, his humor, the way he showed up for people. We learned things about him we might never have known otherwise.

There was beauty there—in the brokenness. And in the connection. In the memories.

Inner Work: Mindful Practices for Embracing Mortality

In 2020, I studied with a former Buddhist monk to attain my Mindfulness Meditation Teacher Certification. At one of our mentoring sessions, he asked if there was a meditation that “brings up a lot of energy for me.” I told him about a meditation in the book Guided Meditations, Explorations, and Healings by Stephen Levine called “A Guided Meditation on Dying,” and how it evoked both curiosity and fear. He suggested I work with it.

This meditation asks you to find a place in your home where you would want to be when you die. You then feel into your physical body and distinguish it from the part of you that is pure awareness—the part animated by the same divine spark as all life.

With this distinction made, you turn your attention to the breath, letting go of each exhale as if it is your last. After some time, you shift your focus to each inhale as if it were your first. Wondrous. New. Full of possibility.

Even though I was nervous and fearful going in, I came out feeling connected and grateful. Meditating on dying reminded me what really matters in the end: love. It also reminded me not to waste time on things that don’t fulfill me or bring me joy.

Aging as a Gift and a Privilege

Mike’s sudden departure changed how I see my own aging. I state my age without shame. I know what the alternative to aging is. I will never take a birthday for granted.

As for the crow’s feet, the smile lines, the gray hairs—I’ll take them too. They’re all evidence that I’m still here. Still breathing. Still loving. Still learning. Still part of this awe-inspiring, complicated, precious life.

Each day is another chance to show up fully. To appreciate what we often take for granted. To live, not in fear of death, but in reverence for it—and gratitude for the significance it brings to life.

A Sacred Reminder to Live Fully

We may not get to choose how or when death arrives, but we can choose how we relate to it.

We can meet it with fear or with reverence. We can avoid thinking or talking about it. Or we can let it sharpen our awareness and clarify our values. Death is not just the end—it is also a sacred reminder to live fully while we’re here.

To speak the words. Hug the people. Laugh loud. Cry freely. Feel the sun. Risk joy.

In this light, aging becomes a privilege. Grief becomes a mirror of our love. And death—rather than a shadow we run from—becomes a teacher. A quiet guide showing us how to live, fully and presently, while we still can.

Shifting Your Relationship with Death

If you feel ready to shift your relationship with death, you don’t have to jump right into meditation.

Find a safe person who can hold space for you—a good friend, trusted mentor, therapist, or spiritual leader—and gently begin sharing your ideas surrounding death. Because here’s what I know: avoidance doesn’t make something go away—it just makes it loom larger.

We don’t have to be fearless—just honest.

And when we stop running, we might find that the reality of death enlivens and enriches every moment of life. —Karin

The best value group fitness instructor courses online are suitable for those who are trying to promote health and wellness in a group setting. Learn about the top online education providers and how you can have a good learning experience.

The Rise Of Group Fitness

Many people seek and practice healthy lifestyles, exploring what setups and plans work for them. For 42% of people worldwide, exercising in groups is preferable to doing it alone. This can be a key opportunity for people seeking to build a career in the fitness industry.

That said, group fitness can be quite a unique dynamic to deal with, as you’re educating multiple people and fostering a sense of community all at once. It requires a great deal of knowledge and coaching skills to be at the forefront of such an operation.

Best 10 Fitness Instructor Courses To Explore

There are numerous options when it comes to starting your career as a group training mentor. Learn about the best-value group fitness instructor courses online below. Current pricing and course details may change in the future.

1. Zumba

Key feature	Sets up inclusive workouts and dance-related content
Pricing	Custom Pricing
Reviews	“A lot of useful information, very detailed and precise presentation. Explained in simple and understandable language, even for those whose native language is not English. Excellent communication between the instructor and the students.”

Zumba is a pioneer in mixing up fun and fitness, with training provided in over 180 countries to 15 million people. While it’s known for its dance workout sessions, it also includes instructor training programs geared toward spreading the joy of physical activity.

Introductory training will teach you about the Zumba formula, basic rhythms and more. There are programs specifically designed to teach you how to lead a session for kids ages 4 to 6 and 7 to 11. You can also check out low-impact workouts and moves more suited for active older adults.

2.  NASM

Key feature	Allows you to choose a discounted bundle of courses
Pricing	Plans start at $21 a month
Reviews	“I am so happy I went with NASM to get my personal training certificate. They are well known in the industry and I feel like the education I received was top notch. I loved all the online support that helped me study and pass my test. The learning modules were easy to understand and I especially enjoyed being able to go at my own pace.”

NASM, also known as the National Academy of Sports Medicine, aims for fitness professionals everywhere to change their clients’ lives through evidence-based fitness and wellness practices. Payment plans are flexible and 0% interest with no fees, making it one of the best-value group fitness instructor courses online.

What’s even more helpful is that the online programs are self-paced and designed to match numerous learning styles. Depending on how frequently you work on the courses, you’d be ready to launch your career in about six to eight weeks.

3. Fitness Mentors

Key feature	Dives into the business aspect of being a trainer
Pricing	$800 for an all-in package
Reviews	“I was teaching group fitness classes at the gym until COVID hit and ruined my income. I found the Fitness Mentors V-GFI course and I quickly was able to bring most of my in-person students over to virtual training. The course even taught me how to drive online leads, allowing me to double my income very quickly.”

Fitness Mentors has a tight-knit community that promotes an excellent learning experience. It offers a variety of study tools that have helped people attain knowledge and certifications simultaneously. The Virtual Group Fitness Instructor course is especially helpful for learning about human movement, anatomy, and physiology.

The courses also help you set up your business. For instance, you can access workout templates, an exercise library, a habit tracker, and a nutrition tracker, which you can use for clients. Bonus learning videos are also available.

4. ACE Fitness

Key feature	Offers comprehensive study materials
Pricing	Basic plan starts at $224.50
Reviews	“I received my PT certification here. I bought a hard copy of the book, the workbook and access to ACE Answers. The best part was the study group. The practice tests were also helpful. I did receive some CE classes for free through my ACE membership, and I feel that I learned a lot about the industry.”

ACE Fitness is a nonprofit organization led by the American Council on Exercise that promotes the importance of health and movement. It offers numerous accessible NCCA-accredited certifications and scientifically rooted education, resulting in over 90,000 certified professionals.

Its group fitness certification comes in a variety of study programs, from Basic to Plus to Advantage, which collectively have a 96% satisfaction rate. Explore video demonstrations, learning activities, recorded webinars and so much more.

5. NETA

Key feature	Offers personal certification for your commitment
Pricing	Self-study at $399
Reviews	“All of the classes, live or remote, involve extensive, well-written material, clinics, and ample time for discussion… and the content is presented in a dynamic way.

NETA, or National Exercise Trainers Association, ensures aspiring trainers can attain a fulfilling learning experience without the hassle or cost of travel. Certification from this organization is attractive to potential employers and valid for two years.

The Group Exercise program is available for self-study for maximum convenience and minimum stress. However, you can also upgrade to more premium packages that would include live review workshops and extra study materials.

6. ISSA

Key feature	Provides flexible payment plans
Pricing	Starts at $89 per month
Reviews	“The course is packed with information. It was well laid out, and easy to follow. Super helpful having a small quiz after each module to ensure the information was understood. It eases the pressure knowing you can retake your quiz and exam. The addition of having the video of Jason Karp is a huge bonus. An opportunity to learn directly from him at your own pace!”

ISSA, also known as the International Sports Sciences Association, is an organization that collaborates and serves people to promote healthy living. It was founded in 1988 by a group of renowned fitness experts.

There are numerous certification tracks to explore—the Certified Personal Trainer Only is the most basic one, including the course and exam. ISSA also provides a job guarantee, as it’s partnered with over 10,000 gyms.

7. ACSM

Key feature	Lets you create your personal study plan
Pricing	$310 for ACSM Member Candidates taking the exam
Reviews	“Study material is mostly all self-guided and self-paced. Good price and the test was difficult. I barely passed and got my results immediately. Everything that was in the test can be found in the book.”

ACSM, or American College of Sports Medicine, aims to champion innovation, collaboration and movement within the landscape of health care. It offers a comprehensive course catalog, from athlete care and clinical medicine to chronic health conditions and more.

The Group Exercise Instructor course is an elite program available for those with an adult CPR/AED Certification. Apply and download the exam content online with ease. You can also customize your study plan with the various materials and options available.

8. AFAA

Key feature	Offers easy-to-understand infographics and information
Pricing	$21 a month for self-study, or $299 for a one-time payment
Reviews	“The AFAA GFI course was a great experience. After teaching a pre-choreographed class for several years, I wanted to learn more about the group fitness industry and the science behind it. The GFI course delivered just that, in an easy, informative way.”

AFAA, also known as the Athletics and Fitness Association of America, motivates people to become their best selves. For 40 years, it has paved the way for over 350,000 group and personal trainers in 73 countries.

The Certified Group Fitness Instructor course is available 100% online, using a state-of-the-art learning platform that is easy to navigate. The curriculum tackles various topics such as professionalism, fundamentals of exercise science and more.

9. Les Mills

Key feature	New content every three months
Pricing	Custom pricing based on the workout
Reviews	“My favorite thing about being an instructor is the community it creates. Not just with other instructors, but also your participants: they want to show up to your class because of that community. It’s more than just working out, it’s a group of people encouraging and motivating each other. Being able to lead is the most fantastic feeling in the whole world.”

Les Mills has a team of over 100,000 fitness instructors and partners with 20,000 clubs worldwide. It specializes in promoting group fitness and building a community through evidence-based exercise programs.

You can take a master group training course, which introduces you to industry-leading resources. New music and moves are released every month, so you can refresh your workouts for your clientele in the long run.

10. IFTA Fitness

Key feature	Provides over 100 hours of content available on demand
Pricing	$249, one-time payment
Reviews	“I just wanted to let you know that I really enjoyed the Group Fitness Certification. It was tons better than my original certification I received in person with AFAA. Gay really knows her stuff and I will be looking forward to getting some continuing education with her. Thank you so much for bringing this certification to our facility. “

IFTA Fitness is part of the International Fitness Trainers Association, which focuses on certifying and educating up-and-coming health and wellness instructors. There’s also continuing education and renewal that can help even established trainers improve.

The Group Fitness Instructor Certification is a comprehensive course offering foundational knowledge and skills regarding movement safety and handling course participants confidently. Over 30,000 fitness professionals in more than 25 countries have been trained and certified.

What To Look For In Fitness Instructor Courses

Many factors can help narrow down the best value group fitness instructor courses online. Here’s what you should be looking for from your ideal program providers.

Accreditation	A group fitness instructor course should be offered by a vetted provider with accreditation and recognition. This will ensure that you’re getting quality education that meets industry standards.
Industry Recognition	The ideal course provider would be widely recognized in the industry as a pioneer of health and wellness. Its mission and vision should also align with your own.
Information quality	Aspiring trainers should seek accurate and up-to-date information while enjoying the convenience of online courses. Ensure you enroll somewhere that prioritizes quality content.
Community and support	Most programs are designed for self-studying. However, you still want to lean on a community of trainers and get assistance from people who are more knowledgeable when necessary.
Value for money	Are you meeting all your needs with the money you’re investing in the group fitness instructor course? You want to learn as much as you can for an affordable or reasonable price.

Maximizing Your Online Learning Experience

Learning through online courses can be convenient and provide plenty of knowledge. However, some people may struggle with the experience since it’s relatively different from the typical classroom setup. Maximize your experience by getting active through participation and exploration.

• Share your own knowledge: Take pride in what you know and share it with other people online. For example, if you have nutrition knowledge to support the health and wellness side of a group’s fitness journey, share it.
• Interact in online communities: Some of the best value group fitness instructor courses online will have communities where you can talk with one another. Make those connections and learn from other people’s experiences and takeaways.
• Leverage online resources: Your chosen group fitness instructor course will already come with a variety of web-based materials. Absorb as much of that knowledge as possible and be willing to learn more outside of that through what’s on the web.
• Stay motivated: Most of the courses are self-paced, but it helps to create a structured routine to commit to. Listen to your body and mind and take breaks when needed. You can also give yourself pep talks to stay prepared.

Check Out And Try The Best Value Group Fitness Instructor Courses Online

Explore the best value group fitness instructor courses online and see what works for you, your budget and bandwidth for learning. With the right choice, you can get closer to your dream of mentoring groups, building connections and promoting healthy living.