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Rachel Goodale at Stroller Strong Mamas. (Courtesy photo)

After years of conducting classes in and out of local studios, public parks and her own home, navigating fitness during the COVID-19 pandemic and facing her own pregnancy struggles, Rachel Goodale has now found a permanent home in Mattituck for her Stroller Strong Mamas fitness classes.

Its an overwhelming sense of excitement and relief, she says. Its been a long time coming and its just unbelievable that I am able to create this space.

Stroller Strong Mamas new studio, which opened the first week of December, is located inside a big barn behind the Glenwood building at 13105 Main Road, Mattituck, and will host a variety of indoor parent-and-me classes and workshops serving as an expansion of the programs current services.

In addition to the fitness classes, Goodale says she plans to jump-start collaborations with local services specifically designed for kids, such as sensory play activities. Shes also planning to conduct kids fitness classes, baby-and-me play groups and toddler time.

It will be a chance for parents to come with their kids for more than just a workout, says Goodale. This is going to be a space where parents can come for so many different reasons to get out of the house in the winter, to promote that lead by example and just be able to reach a different clientele out east.

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Almost a decade ago, Goodale gave up her longtime teaching job to become a fitness instructor and start a family.

The former elementary school teacher was always active and became passionate about group exercise classes when a colleague started teaching TRX classes at the former Aerial Fitness in Riverhead in January 2013. By June of that year, Goodale become a certified TRX instructor. She also holds certifications in spin, mat science, postpartum/prenatal fitness and youth exercise.

In the early stages of Stroller Strong Mamas, which she officially foundedin 2015 when her first child, Reese, was born, she began teaching prenatal classes to better understand how to continue working out safely while pregnant. Once her son was born, she recalled naturally turning to baby-wearing fitness techniques.

Before acquiring her own indoor space, Goodale hosted stroller classes outdoors atRiverhead parks during the warm weather months and moved the classes indoors to Riverhead Free Library, BodyRite Training in Jamesport and other local spaces when temperatures dipped.With this new studio in place, shell be able to offer a brick-and-mortar extension to the community.

The Stroller Strong Mama mommy-and-me classes typically last 45 minutes to an hour and are designed for moms, dads and grandparents to attend with children of any age. The program combines low-impact cardio with core and strengthening exercises for a full-body workout. Participants can join barre, kickboxing and yoga classes as well.The exercises are intended to be progressive, based on physical fitness. Goodale offers an advanced and modified interpretation of each move so members can improve as they continue to grow stronger.

While the wee ones in attendance are never forced into the classes, Goodale says that most of the time, at some point in the class, they cant help but jump in.

One of the main missions of all Stroller Strong Mamas classes is to lead by example. When working out with the kids, she says, it is important to be mindful that they are watching and learning from what their parents and the instructors do.

You are coming to get your workout in, kids in tow, she says. Regardless of what theyre going to be doing, theyre still watching you take care of yourself.

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Mighty like a mom: Stroller Strong Mamas offers mommy-and-me fitness in Mattituck - Northforker

CycleBar is like SoulCycle if you were to strip out the grapefruit-scented candles, Instagram-celebrity trainers and culty vibe. A small army of spandexed thirty- and fortysomethings can typically be found spinning and sweating to the thump of Britney Spears or 2000s hip-hop playlists in a studio that feels more like a nightclub. Ripped, self-helpy instructors dish out tough-love mantras, while a leaderboard hovers overhead to inspire some and taunt the rest. The CycleBar aesthetic is so upscale bland, so tech-bro chic, its what you might imagine if Amazon were to birth a boutique spinning chain.

Chances are, a fan of the CycleBar experience will probably also like Pure Barre, where women tuck and pulse their way to toned fulfillment. For Pilates types, theres Club Pilates, outfitted with rows of torture-chamber-looking reformer equipment, whereas those craving a cardio burst can hit up the treadmill-based interval training of Stride or join the crew at Row House. A dance workout at AKT promises a Shakira -esque physique created by the pop stars celebrity trainer, Anna Kaiser. For pent-up aggression, theres Rumble Boxing, a nightclub-style gym that Justin Bieber has frequented, while traditionalists can burn away that fat at Body Fit Training. Finally, to unclench those knotty muscles, you can downward-dog at YogaSix or get massaged by a flexologist at StretchLab.

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Club Pilates, Pure Barre Owners Say Xponential Left Them Bankrupt - Bloomberg

The modern fitness tracker (and watch) is a marvel of human ingenuity. These devices pack serious amounts of health and activity-monitoring technology into diminutive, wrist-friendly packages. The Apple Watch Ultra 2, for instance, sports no fewer than 14 onboard sensors aimed at wellness tracking.

However, as brands across the health and fitness space pump out more advanced models each with seemingly new suites of features and tech aimed at improving how we live our lives theres a real risk of things becoming needlessly overcomplicated. In fact, its already happening.

I write about wearable technology for a living and even setting up the most straightforward of fitness tracking devices tends to elevate my heart rate slightly (see also: annoy me).

Assuming you cruise through the initial setup process without any hiccups downloading the app, pairing the tracker with your smart device and entering your health info and goals youll almost certainly still have to wait anywhere from 15 minutes to an hour or more for your shiny new wearable to update to its latest firmware.

This is not a great first introduction for someone whos never used one before.

But the setup process is not what annoys me most. No, that laurel goes to brands that make their data difficult for users to parse. This can come in the form of a bad app user experience or simple obfuscation of basic activity monitoring analysis.

Focusing on the latter, Im noticing a trend in 2023, especially with higher-end fitness trackers: Individual step counts for tracked activities like walks or hikes are no longer provided. And that really annoys me.

Flagship models like the Polar Vantage V3 and Casio G-Shock DWH5600, for instance, give end-of-day step count totals. But if I got on an epic wilderness trek, theres no way to see how many steps I took during just that adventure.

It may not seem like a huge deal at first. After all, the logic behind this move is, no doubt, to reinforce the idea that health and wellness is an all-day affair, not just something you track for 40 minutes and then forget about. However, theres also zero reason not to provide users with this data, which is readily available.

While Ive singled out Polar and G-shock specifically, other brands are likely guilty of similar data befogging.

Note: G-shock has confirmed its DWH5600 devices dont provide step counts for individual walks. From my extensive testing, the Polar Vantage V3/Polar Flow app also doesnt seem to. Ive reached out to Polar to confirm this.

For folks just getting started on their fitness journey, step counts are one of the easiest and most encouraging metrics to set goals against and track. So, why make it harder for these users to dive deep into this basic data point?

After all, even a little bit of additional walking each day can promote weight loss, positive mood, better circulation and overall wellness. A recent study published in the British Journal of Sports Medicine claims that walking just 11 minutes a day can lower the risk of premature death by nearly 25%. That sounds like a pretty solid trade-off to me.

With this in mind and in the name of promoting better well-being for all users, I appeal to the fitness and tech wearable industry, please respect the humble step count.

Today's best Polar Vantage V3, Polar Vantage V2 and POLAR Vantage M Multisport Watch deals

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This is the most annoying thing about high-end fitness trackers in 2023 - Tom's Guide

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Promising reviews: "I've always struggled with strength training. When I had a gym membership, I'd do cardio and then wander around the weights section, clueless at what to do. Now that I have a home gym, this was just what I needed to get back into a routine. It's easy to pick however many cards you want to do you can do a longer workout or if you're short on time just a few exercises. When I'm done with the ones I've picked, if I feel like I could do more, I just pick a few more cards. It takes the thought out of it, and a number of these exercises are ones I haven't seen before. I've now bought all three versions and am looking at others in the series, including the kettlebell and barbell ones. Even my boyfriend, who's already in shape, loves using these to change up his workouts." Kat

"I love these cards! I'm a beginner at yoga and the cards really inspired me to do yoga every day.The difficulty of poses is rated from easy to hard and each pose is explained. The quality of the pictures is amazing. I love the durable material of the cards and how they are sweaty-hands-proof. Loved them so much I ordered the bodyweight exercise cards as well." E Simonis

Get it from Amazon for $18.42+(available in 17 different styles).

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26 Fitness Products Under $50 You Can Use To Work Out At Home - BuzzFeed

Ozempic is no laughing matter for the comedian. Handler revealed her "anti-aging doctor" prescribed her the medication without realizing what the drug was.

"I didn't even know I was on it," she said during the Jan. 25, 2023 episode ofCall Her Daddy. "She said, 'If you ever want to drop five pounds,this is good.'"

But while she tried the drug, Handler noted that she didn't like how it made her feel.

"I came back from a vacation and I injected myself with it," she recalled. "I went to lunch with a girlfriend a few days later, and she was like, 'I'm not really eating anything. I'm so nauseous, I'm on Ozempic.' And I was like, 'I'm kind of nauseous too.' But I had just come back from Spain and was jet-lagged."

Ultimately, Handler stopped using the drugbecause it wasn't medically necessary for her, adding thatshe gave away the remaining doses to friends.

"I've injected about four or five of my friends with Ozempic, because I realized I didn't want to use it because it was silly," she said. "It's for heavy people. I have people coming over to my house, and I'm like, 'OK, I can see you at 1, I can see you at 2.'"

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Oprah Winfrey Shares Insight into Her Health and Fitness Transformation - E! NEWS

If youre looking to supercharge your fitness routine in the new year, investing in the best home gym equipment is an excellent place to start.

Not only are home workouts extremely convenient you can easily slot them in around your hectic schedule, and you dont have to worry about the

Home workouts are also ideal for those who dont feel comfortable in traditional gym settings and would prefer to exercise from the comfort of their living room, without fear of being judged or harassed.

As with anything, knowing where to begin is the hardest part. Should you get an exercise bike or a treadmill? Should you spend big on a top-spec model, or will a budget buy do the job? And what if youre short on space?

To give you a helping hand, weve put together a handy guide featuring all our home workout essentials weights, cardio machines and exercise mats tried and tested by our experts at the Good Housekeeping Institute. From smart rowing machines to wifi adjustable weights, weve included a range of options to suit all needs and budgets, with prices starting as low as 25.

If youre embarking on a new fitness journey, wed suggest checking out our GHI Approved roundups of the best fitness trackers, sports bras and massage guns (because its important you dont neglect your recovery). Getting enough protein when youre exercising is also key read our review of Davina McCall's new protein range with foodspring to learn more.

Our in-house fitness pros at the GHI got to work testing some of the best home gym equipment from leading brands.

When assessing exercise machines treadmills, cross trainers, exercise bikes and rowing machines they considered ease of use, design and comfort, including how simple they were to set up and adjust and how stable they felt during use. They also checked if they were able to maintain their performance at different speeds and levels of resistance. Extra points were awarded for clear, easy-to-understand instructions.

For the adjustable weights, they put the dumbbells and kettlebells through a range of high and low-impact workouts, trying out a variety of movements from squats to overhead press. The top performers felt sturdy, were easy to manoeuvre and offered a range of weights that could be loaded quickly.

When it came to testing exercise mats, our experts put them through their paces during yoga, Pilates, HIIT workouts and weights sessions. Only those that are sufficiently grippy, comfortable and portable made the cut.

Its no secret that strength training has myriad benefits, from increasing muscle mass to improving bone density, so weights are a must for your home gym arsenal. To get the best value for money, we recommend adjustable dumbbells or kettlebells you get numerous weights in one neat package, you can use them for a range of full-body workouts, and theyll take up minimal space in the corner of your living room. Win, win.

Best adjustable kettlebell and best for space saving

Score: 98/100

This top-quality kettlebell from the experts at Bowflex is ideal if youre tight on space. The plates are stacked within a plastic shell and the ones that arent being used remain in an orderly pile in the dock, not cluttered around your room.

Changing the resistance couldnt be simpler just twist the dial, and you can go from 3.5kg to 18kg in a matter of moments so its great for full-body workouts that require different weights. The ergonomic handle felt comfy to grip and it was easy to manoeuvre for all manner of moves, despite its bulky size.

Best adjustable dumbbells

Now 33% Off

Score: 94/100

Changing the weight of these digital dumbbells is a breeze you simply pop them in the holding dock select your chosen load via the responsive buttons and youre ready to go. Each dumbbells eight weights (rising from a beginner-friendly 3.6kg to a hefty 22.7kg) proved sufficient for a thorough strength workout and they felt stable and secure, even when at their heaviest.

As a bonus, they connect with the user-friendly JaxJox app so you can track your performance in real-time and stay motivated to keep progressing. Just remember to charge them up before training!

Best cast iron adjustable dumbbells

Score: 92/100

York has been making weights since 1932, so its hardly surprising the brands dumbbell set performed so well in our tests. It proved extremely versatile and was a joy to use for everything from weighted HIIT workouts to strength-building exercises such as squats and lunges.

We liked that the thorough instructions included detailed descriptions of exercises to try (particularly useful for first-time buyers) and the spinlock collars spin into place without any stiffness. The smooth, premium finish also means they wont look out of place when lying around your kitchen. The weight range of 1.3kg-10kg is also suited to people who are new to lifting.

Best for beginners

Score: 77/100

If youre new to strength training or want to keep your workouts light, then this mini kettlebell is an excellent (and affordable) starter model. You get four weights ranging from 2.3kg to 5.4kg and you can quickly switch between them thanks to the nifty quick lock-unlock system push the lock button, slide the plates in and twist them into place to secure.

We found it a cinch to manoeuvre, and the handle was sufficiently grippy, even when our hands were sweaty. It also stows away easily, and its compact enough to take to the park for an alfresco session or even on your next staycation. There really are no excuses...

One of the most popular pieces of home gym equipment, theres a host of reasons why investing in a running machine is a good idea. Running improves your cardiovascular health, increases your endurance and helps build your overall strength. Todays clever designs are bursting with mod cons including live classes, automatic incline settings and bright touchscreens to provide fun, engaging sessions that will keep you running, whatever the weather. Many with on-demand platforms also offer a variety of other workouts such as HIIT, yoga and Pilates, too.

Best treadmill and best for an immersive running experience

Score: 94/100

If youve got the space and you want a realistic running experience, this sleek machine is tough to top. It has incline settings up to 12% and offers a -3% decline (something few treadmills can match), allowing you to work up a sweat by simulating hilly hiking and running routes.

Our experts were blown away by the engaging trainer-led classes and scenic virtual routines available via the iFIT app. The Pro 9000 will even automatically adjust your speed, incline and decline during pre-set workouts. Clever, huh? If you dont fancy running, there are plenty of other classes to choose from, including yoga, Pilates and aerobics.

Note, it is a big piece of kit, so wed recommend it for larger spaces. It earned bonus points for its surprisingly quiet motor and built-in fan, which kept us cool as we picked up the pace.

Best value for money

Score: 82/100

If youre after a compact piece of kit and dont fancy spending over the odds, consider this fuss-free Domyos treadmill. Our pros lavished praise on the robust steel frame and cushioned belt, which provided sufficient bounce and protected their long-suffering knees.

Its top speed of 16km/h is sufficient for most, it has an impressive 10% incline for replicating hilly routes and theres a whopping 24 pre-set workouts to choose from. The motor is extremely quiet, so theres no need to worry about waking up your family during early morning runs and it folds away in no time. Theres no fancy touchscreen but the backlit computer displays all your key stats clearly, including time, distance, pace and calories burned, and theres a tablet holder and speakers for streaming Netflix while you jog.

Best folding treadmill

Score: 74/100

Another top-notch option if youre tight on space. The JTX Slimline treadmill is lightweight, compact and can be stored completely flat, with a wheeled base that makes moving it around the house a doddle.

It has a max speed of 16km/ph, with 36 pre-set workouts and the option to create your own personalised routines based on your goals. At under 550, it doesnt have a touchscreen, but it can be linked to a phone or tablet to stream sessions from your favourite running apps or just catch-up on boxsets as you work up a sweat. It also has a large digital display showcasing your speed, time, distance and calories burned to help you keep track of your progress, and it was one of the quietest machines we tested. There arent any incline or decline options, so look to one of our other options if you enjoy hill sprints or hiking.

Indoor cycling can do wonders for your cardiovascular health and, unlike running, it doesnt involve impact from contact with the ground, so its easier on the joints and carries a lower risk of injury. Theyre a particularly good choice for those who experience any ankle, knee or hip pain as they can help strengthen the muscles in the lower body without putting them under too much stress.

Best premium exercise bike

Score: 88/100

It may be pricey, but this sleek Peloton offers an extremely smooth ride, with a flywheel thats almost silent, no matter how hard you pedal. What really sets it apart, however, is the clear, responsive touchscreen and extensive library of live and on-demand workouts available via the Peloton app.

During classes, the peppy instructors will advise you on the best resistance level for your bike, which can be scaled to suit beginners or experienced riders. The Bike+ also has a clever feature that will alter the resistance automatically mid-ride.

Our testers liked the live sessions to keep them motivated, and the option to rotate screen to take part in HIIT, weights or stretching sessions kept things interesting. The 23.8-inch screen is large and may take over your living room, but we think its an excellent investment that will be with you for the long run.

Score: 85/100

This JTX design lacks a HD touchscreen or dedicated app, but it does have a tablet holder so you can connect to popular training apps such as Zwift for a more interactive experience. Or you could just stream Netflix as you peddle away...

The bike proved extremely stable, with no wobbling at higher speeds, and the magnetic resistance was practically silent and simple to adjust during use. We also had no issues adjusting the seat height and handlebars to get in the right position. The bike boasts a simple computer console that clearly displays all your key data, including time, distance, watts, pulse and calories burned. Theres also a dual bottle holder and transport wheels, so you can wheel it around the house or store it away when not in use.

Best for full-body workouts

Score: 82/100

A cross between a traditional exercise bike and a cross trainer, you have to use your arms and legs to move the flywheel with this air bike the harder you pedal and move the handles, the more resistance you generate, and the more challenging your workout.

We experienced zero shaking or wobbling, even when going hell for leather, and we appreciated the multi-grip handlebars, which stopped our hands slipping when sweaty. The padded seat was also comfy throughout our sessions.

Unlike most exercise bikes, which need to be set up near a plug socket, this one is self-powered so you can use it anywhere plus, it wont use up lots of energy and there wont be any trailing wires. Whats more, it wont take up much space in the corner of your kitchen.

The cross trainer (also known as an elliptical machine) is one of the most popular pieces of equipment in the gym, and for good reason. It provides a full-body, low-impact workout as you have to move your feet while pushing and pulling the handles, therefore training multiple muscle groups at once. It can also help improve bone density, its not too taxing on your joints and theres less risk of injury. Tick, tick, tick.

Score: 96/100

This gym-standard cross trainer has a long list of state-of-the-art features, including a 10 HD screen, 20 resistance levels, versatile handlebars, speakers and even a built-in heart rate monitor.

Our experts rated the plethora of classes on offer via the accompanying JRNY app from immersive scenic routes to lively studio sessions which are suitable for all levels from beginner to pro. Design-wise, the handlebars can be positioned in four different ways (not just backwards and forwards), which allows you to work your upper body in a variety of ways and means its suitable for all body shapes and sizes.

The large, grippy footplates make for a comfortable exercise position and the water bottle holder is easy to reach mid-workout. If you have the funds, this is the best money can buy.

Best cross trainer with incline options

Score: 95/100

This JTX design provides an impressive 16 levels of resistance, 18 workout programmes and an adjustable incline, making it a sound choice for all experience levels.

The robust design went down a treat with our experts, who said it was extremely stable at all resistance levels and speeds. They also praised its adjustable features (handle height, stride length and footplate position), which mean the whole family can make us of the machine.

The simple computer is a doddle to use and clearly displays all the data you need to keep track of your progress. The machine is surprisingly quiet, and you can store it away post-workout thanks to the handy transport wheels. Theres also Bluetooth connectivity and a tablet holder, so you can connect to your favourite apps or just binge telly as you exercise.

Best space-saving design

Now 54% Off

Score: 76/100

This is so much more than just an elliptical machine it's also a mini home gym and your own personal trainer. It includes access to an impressive library of trainer-led workouts courtesy of the iFIT app, along with 31 pre-set sessions on the cross trainer itself.

It boasts no fewer than 22 levels of resistance to suit all abilities (level 22 is seriously intense!) with an 8kg flywheel thats weighty enough to provide an ultra-smooth, quiet ride. Other touches that earned our experts seal of approval include an adjustable device holder (handy for family use), a built-in fan to keep you cool during sweat-soaked sessions, adjustable incline settings and wide footplates to cater to those with larger feet.

Unlike many cross trainers, which can only be folded partially, this folds completely flat so you can store it away when not in use. It is on the heavy side, though, so moving it around is a two-person job.

A rowing machine is a great piece of kit to invest in if youre looking to work on your cardiovascular fitness and want to get a full-body workout. Unlike other fitness kit, the rower targets a whopping 85% of the muscles in your body, plus it can help improve your posture and tone your lower body in a gentle, low-impact way.

Best premium rowing machine

Now 20% Off

Score: 93/100

If youre on the market for a premium rower but you dont have tonnes of room, look no further. The Hydrow Wave can be propped up vertically to save space and its easy to move around the house.

It provides access to daily live workouts and countless on-demand sessions via the responsive 16-inch HD touchscreen. Our experts said they were incredibly engaging and realistic, and those with a competitive edge appreciated the live leaderboard to keep them motivated. The resistance was extra smooth, the Velcro straps helped keep their feet in place nicely and the cushioned seat prevented sore bottoms during longer sessions. If youve got more space and want a rotating screen for on-the-mat workouts, look to its older sibling, the Hydrow Rower.

Best for simplicity

Score: 91/100

If youre not fussed about streaming live sessions or fancy on-demand workouts, this simple JTX water rower is your best bet. According to our experts, it makes for a very realistic rowing experience thanks to the water tank, which powers the resistance, and the low-to-the-ground seat.

Although it doesnt have built-in workouts or a HD touchscreen, it does have a well-placed phone holder if you did want to follow a workout. Theres also a simple display that shows all the metrics you need, such as distance, split time, stroke and calories burned.

Even in our most energetic sessions, the handles helped us keep a firm grip and the machine wasnt too loud the water did slosh around a little, but it sounded like gently lapping waves on a beach. As its self-powered, you can set it up anywhere (even in the garage) and it wont use up lots of energy.

Best budget buy

Score: 79/100

The Essential 120 outdid its modest price tag, putting in a solid all-round performance that impressed our testers. It has 15 resistance settings and a bright, easy-to-read screen with nine built-in workouts. You can also connect to the accompanying Domyos app for more interactive, coached sessions.

The belt didnt move as smoothly as on our premium rowing machines, and the seat became a tad uncomfortable during longer sessions. But we found it did everything we needed for a thorough workout, and the small, foldable frame was great for fitting in smaller spaces. For under 250, it really is excellent value for money.

Whether youre a dedicated yogi or a HIIT workout junkie, a good quality exercise mat can make or break your workout. The best ones mean more comfortable sessions, offering stellar grip to stop you from sliding around and added thickness to protect your joints.

Score: 91/100

Designed specifically for yoga, this top-quality offering from Les Mills will see you through high-energy Vinyasa flows and restorative yin sessions in comfort.

The top layer, which is made from vegan leather, is supremely grippy and does a great job of absorbing moisture. During lying down poses, the thick rubber base stopped our spine and joints from getting sore. It lay completely flat on all surfaces, with no furled-up edges, and its also easy to roll up and stow away post-yoga.

It earned praise for its generous dimensions, too it's slightly wider than other mats, giving you plenty of space to stretch out comfortably. Keep in mind that its on the delicate side, so make sure to remove your shoes or any jewellery, which may snag the fabric, before your session.

Best for strength training

Score: 85/100

This sturdy mat is your perfect match for high-intensity exercise and weight training. It can withstand dropped dumbbells and trainers there wasnt a speck of damage after we put it through some extremely vigorous workouts. As you'd expect with Lululemon, it feels extremely luxe, thanks to the plush, cushioned base. It has a unique design to keep moisture out and the textured surface will allow you to transition from burpees to squat jumps without losing traction.

It's not designed for yoga, but its a total delight for weight circuits, ab routines and stretching. Best of all, its easy to clean and doesnt have an unpleasant rubbery smell like many mats.

Best budget buy

For under 25, this simple Boots design hits the nail on the head. The foamy material is thick and supportive, so its a worthy choice if youre exercising on hard surfaces and need extra cushioning for your spine, joints or limbs.

The underside was grippy enough on all the floors we tried, but we did find the top layer a little slippy, so its not one for your sweatiest sessions. Cleaning the mat was a painless experience just wipe it down with a damp cloth and leave it to dry flat.

Sure, it doesnt have fancy features like alignment markers, and it does need flattening out from time to time, but when you consider the price, its hard to complain.

Original post:
The best home gym equipment essentials, according to the GHI experts - Good Housekeeping uk

Here's how to avoid common exercise myths.

Image Credit: Reign Total Body Fuel/LIVESTRONG.com Creative

We live in an age when misinformation is a part of our daily lives. Whether you read a social media post touting a "life-changing" new workout or see a billboard for a "miracle" weight-loss supplement, it can become hard to distinguish fact from fiction.

Fitness trainers, Reign Total Body Fuel athletes, and husband and wife duo Natalie Eva Marie and Jonathan Coyle know this all too well over the course of their fitness journeys, they tried every fad diet and trending workout.

"We've done it all," says Coyle, who is a master trainer with the International Sports Sciences Association (ISSA). "But what doesn't get talked about a lot is everybody's body is different."

As they've charted their path through the fitness world, Marie and Coyle have learned much the hard way and now their goal is to help others avoid the trial-and-error process by debunking some of the most common myths.

Tailoring your diet to your fitness goals can help improve your fitness performance.

Image Credit: Reign Body Fuel/LIVESTRONG.com Creative

Nutrition is equally as important as exercise for supporting your overall health, and your diet plays a key role in helping you hit your goals in the gym, too. Skimping on nutrition can compromise your workout performance and cause fatigue, according to the Mayo Clinic.

"Your nutrition has to be dialed in, and it has to complement what you're doing in the gym or else it just doesn't work," says Marie, who is a former WWE wrestler and lead trainer and founder of NEM FIT. "You're not going to see the results, and you have to take into consideration what is happening inside your body."

For example, if building muscle is your goal, you'll want to focus on getting enough protein each day. Whereas if your goal is to build endurance, you'll need to ensure your body is fueled up with carbs.

Another nutrition tip Coyle and Marie recommend is switching out your caffeinated sodas, syrupy coffee or sugary energy drinks for a Reign Storm. The sugar-free drink is packed with vitamins A, B, C and zinc, and it tastes delicious. Plus, it contains 200 milligrams of plant-based caffeine along with green tea extract, panax ginseng and guarana, all of which are known for their naturally energy-boosting properties.

Consuming caffeine before a workout has been linked to enhanced physical performance and cognitive function, according to a 2018 Nutrients review. So next time you head to the gym, leave some room in your gym bag for a Reign Storm to help you make the most out of your workout.

Natalie Eva Marie opts for a quick 30 to 45 minutes of high-intensity interval training because she knows that's what works for her body.

Image Credit: Reign Total Body Fuel/LIVESTRONG.com Creative

Have you ever tried a workout program after hearing about someone else's results, only for it to not yield the same results for you? Lots of people have (the entire fitness influencer industry is built around it, after all), which is why Coyle emphasizes the importance of finding what works best for you when it comes to diet and exercise.

Case in point: Coyle and Marie work out very differently. While Marie opts for a quick 30 to 45 minutes of high-intensity interval training, Coyle takes his weight training slow and does low-intensity cardio so he can check his emails while he exercises, which means he's usually at the gym for over two hours. But that doesn't mean one of their workouts is more effective than the other it's just what works for their bodies and lifestyles.

In fact, a small June 2020 study in the Journal of Physiology that followed 42 pairs of healthy twins found people's physiques reacted differently to the same exercise and that the right exercise program differs from person to person. So don't sweat it if your results don't match those of that TikTok influencer you admire whatever workout they're praising might not be the right approach for your body.

Stretching, foam rolling, massage therapy, hydration, compression and cold therapy are all ACM-recommended forms of recovery.

Image Credit: Reign Total Body Fuel/LIVESTRONG.com Creative

After a sweaty workout, all you want to do is relax but skipping your post-workout recovery isn't a good idea. Giving your body time to recuperate after you work out is essential to preventing injuries and allowing your muscles to rebuild themselves, according to the American College of Sports Medicine (ACSM).

"One of my biggest regrets is that when I was younger I didn't take my recovery after working out as seriously, like I would never want to stretch," Marie says. "I always thought, 'Why? It's boring and it's not going to do anything for you.' But it's been proven now that your recovery is essential for longevity."

Not sure what effective recovery looks like? Stretching is always a good place to start, and the ACSM also recommends foam rolling, massage therapy, hydration, compression and one of Marie and Coyle's favorites: cold therapy (they swear by cold plunges). If you're feeling too drained to do a full recovery routine, Marie and Coyle suggest cracking open a Reign Storm for an energy boost. Your muscles will thank you for the extra TLC.

More:
3 Workout Myths, Debunked by Fitness Professionals - Livestrong

HOME WORKOUTS CAN be bland, uninspired rounds of the same few bodyweight exercises if you don't put effort into your plan. You've made the commitment to keeping your fitness routine going strong when you aren't training with a whole gym's worth of equipmentso why not make that sweat just as worthwhile? You're a Men's Health MVP. You know there's a better way.

All you need for this muscle-building, fat-burning workout program is a set of dumbbells and an adjustable bench. If you have those pieces of gear at home, you're set for this whole program. There are three separate full-body splits (Workouts A, B, and C), which means you'll be able to hit every muscle group for a well-rounded routine. You'll perform each of these workouts once per week, with at least one rest day between each session so you can recover for the next one.

The key here is following the directions and putting forth max effort. The order in which you perform the exercisesalong with the number of reps for eachallows the same pair of dumbbells to challenge each muscle equally, so you won't need a whole rack of weights. The program is composed of supersets. You'll perform the first pair with a minute of rest between the movementsbut the second superset of each workout will be performed back-to-back with no rest, pushing the pace to ramp up your heart rate while you challenge your muscles.

Ready to give this program a shot? Check it out here.

And remember, as an MVP, you can use your exclusive members-only discount

The editors of Men's Health are your personal conduit to the top experts in the world on all things important to men: health, fitness, style, sex, and more.

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This Dumbbell Workout PDF Is the Perfect Home Training Plan - Men's Health

TODAY'S TOP GYMS are thriving, thanks to supportive communities, innovative training, and environments (and equipment!) that help everyone build strength and have fun. Finding the country's best gyms was no easy task. We started by polling our staff, our advisory board, and the trainers in our Strength in Diversity Initiative. Our internal team then evaluated each gyms equipment and training methodologies. These ten picks (plus one special bonus) are the best of the best.

Where: Smyrna, Georgia

There are group fitness classesand then theres Team Training at

Team Training workouts often open with what Finao Fit owner Denzell Jones calls a hot start, a light-speed circuit that swiftly skyrockets your heart rate (and gets you focused!). Do 20 kettlebell swings, then place a miniband around your knees and do 10 lateral shuffles in each direction. Repeat for 4 or 5 sets, resting minimally between them.

Where: Various locations in Maryland and Virginia

Jared Ciner, C.P.T., was a part-time trainer who worked a day job as a support counselor for people with disabilities when he noticed that his clients didnt have the tools they needed to gain muscle and strength. So more than ten years ago, he founded Spirit Clubthe gym now has eight locationswhich specializes in training those with physical and developmental disabilities. For a lot of people looking to benefit from fitness, the most effective way working out is going to impact them is by using exercises as a way to practice day-to-day lifestyle ac- tivities, says Ciner. That means moves like the cable chop, which mimics the motion you make to put on your seat belt in a car.

The stepup, which has you place one foot on a box and then simply step onto it, is a quintessential Spirit Club moveand one you can always adjust. Start with an 18-inch box. Want more quad burn? Bump it up to a 24-inch box. Nagging knee pain? Switch to a 10-inch box. Do 2 or 3 sets of 12 to 15 reps per leg at all heights.

Where: Austin, Texas

Texas powerhouse The Kollective wants you to rethink your gym experience. Youll love the training space, which includes a robust cardio area, with rows of curved and automated treadmills, and a full 100-yard turf field. In the weight room, youll find next-gen cable machines that blend magnetic resistance with force plates that track the pressure youre pushing into the floor. Theres also a full recovery floor (think saunas and cold plunges)and a coworking space for those WFH days.

Boost your sauna recovery to the next level by taking a sip of water before you enter. Hold it in your mouth, says trainer Eric Rakofsky, to focus on breathing through your nose the whole time.That nasal breathing will help cool the air as it enters your system, critical in the ultrahot sauna. Aim to hit the sauna for two or three 20-minute sessions a week.

Where: Salt Lake City

What began as a garage-style indoor- climbing co-op in 1989 has morphed into the most complete climbing facility in the nationand a place that will challenge far more than your grip strength. Rock-climbing, rope-climbing, and bouldering walls remain the centerpieces at Front Climbings three locations. But conquering the wall here means training for more than the wall.

You can limber up on some days with yoga, build catlike reflexes with jujitsu, and pack on raw strength in the fully equipped weight room. Its a one-stop shop for all your fitness needsand itll transform you into a rock climber, too.

The underrated secret to killer core strength (and serious gains on the wall as well) is the mixed-grip pullup. To do it, grasp a bar with your left hand using an over- hand grip and with your right hand using an underhand grip. Tighten your abs and pull your chest to the bar. Lower. Do 2 sets per side, aiming for 6 to 8 reps.

Where: Various Locations

For all of Planet Fitnesss faults (were not fans of the lunk alarm), the budget chain (just $10 per month) blends easy-to-use equipment with a friendly atmosphere to keep beginners coming back. To some, the lack of barbells prevents major gains, but to novice gymgoers, the racks of dumbbells and smartphone-friendly weight machines (each has a QR code that teaches you how to use it) offer a solid muscle- building sweat. And PF is always innovating: Over the summer, teens could sign up for free.

Take on this all-machines circuit when you need a speedy workout. Start with 10 to 12 reps of seated rows, then do 10 to 12 reps of chest presses. Finish with 10 to 12 leg-press reps. Rest 30 to 60 seconds between moves; complete 3 rounds for a stealthy total-body burn.

Where: Various Locations

Thanks to an initiative that added stations with compression boots, massage guns, and cryotherapy chairs to most locations, Life Time now offers high-quality recovery options to match its high-quality strength equipment. Its perfect training/recovery balance.

Where: Los Angeles

The ideal hotel-gym experience, the Dream moves past basic dumbbells-and-treadmills setups to include a full squat rack, a punching bag, and a VersaClimber.

Where: Missouri City, Texas

Imagine Disneyland as a gym and you have Alphaland, a 30,000-square-foot space that features three full gym areas, two basketball courts, and outdoor running slides to simulate hill runs.

Where: Los Angeles

Just Train HQ aims to be more than the state-of-the-art functional-fitness space it is, combining nutrition classes with workshops on different fitness modalities (including CrossFit) for a holistic fitness experience.

Where: Mount Vernon, New York

Mount Vernon Barbell is a gritty strength-focused gym that mixes bodybuilding gear with specialized equipment for bench-press and squat max-outsin addition to five Atlas stones and a yoke for strongman training.

Where: New York City

Mens Healths own gym, optimized for video shoots and filled with the latest gear from Life Fitness, opened in the fall. Expect to see plenty of content from here, with special video workouts and Q&As, regular guest trainers, and much more!

This article originally appears in the December 2023 issue of Men's Health.

Ebenezer Samuel, C.S.C.S., is the fitness director of Men's Health and a certified trainer with more than 10 years of training experience. He's logged training time with NFL athletes and track athletes and his current training regimen includes weight training, HIIT conditioning, and yoga. Before joining Men's Health in 2017, he served as a sports columnist and tech columnist for the New York Daily News.

Cori Ritchey, NASM-CPT is an Associate Health & Fitness Editor at Men's Health and a certified personal trainer and group fitness instructor. You can find more of her work in HealthCentral, Livestrong, Self, and others.

Visit link:
11 Best Gyms in America 2024 - Men's Health

Photo Credit: @dxbfitnesschamp

Enjoying Morning Chalk Up? Access additional exclusive interviews, analyses, and stories with an Rx membership.

Youve seen the mens rankings now its time to take a look at the women.

As always, the field at this years Dubai Fitness Championship is stacked with Games athletes, making a podium, or even a top-five finish, extremely difficult. So, we broke down the competitors and divided the women into two main groups: Podium Picks and Dark Horses.

For quick reference, the athletes listed under the Podium Picks section are our choices of athletes who will contend for a spot on the podium. Since more than three names are on the list, not all the athletes in this section can land on the podium.

Athletes listed in the Dark Horses section are athletes we expect to perform better than many in the community believe. These athletes could be fighting for a top-five or top-10 finish.

Lets begin.

Podium Picks

Karin Frey: Frey dominated the competition en route to a victory in Dubai in 2022, taking first with a 120-point lead over second place Matilde Garnes.

Since she is competing against many of the same women as last year, she has a solid chance to win a second straight championship if she has maintained her level of fitness.

Emily Rolfe: The Canadian lost the tiebreaker for 2nd last year, finishing in third overall.

Dubai is well known for its interesting long-distance endurance events, where Rolfe is always a favorite. Also, with the absence of Matilde Garnes and Jamie Simmonds this year, Rolfe should be able to rack up more points against the field.

Emma Tall: When Tall last competed in Dubai in 2019, she finished sixth overall and won the weekends first event. Three of the women in front of her that year are legends of the sport: Sam Briggs, Jamie Simmonds, and Sara Sigmundsdottir. And it just so happens that none of them are competing here this year.

Tall looks to be in the best shape of her career, just in time to make a statement in Dubai. She is coming off of a career-best 11th-place overall finish at the Games, where she had six top-10s.

Jacqueline Dahlstrm: In 2021, Dahlstrm was only 19 points away from finishing third place in Dubai. She won one event, landed in the top five in four others, and didnt have a single finish outside the top 10.

Two of the women who finished in front of her that year are CrossFit Games champions (Laura Horvath and Sam Briggs), and none of the four who beat her are competing this year.

Dahlstrm might surprise a lot of people this weekend.

Dark Horse Picks

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2023 Dubai Fitness Championship: Women's Podium Picks and Dark Horses - Morning Chalk Up

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