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Hey Casey!

I'm a transgender guy who isn't on testosterone, which means I'm practically unchanged physiologically. I cycle, so my legs are pretty strong, but I've always had pretty weak arms. I really want to start bulking up to feel more comfortable with myself! There's a logging sports club at my college that's really cool, but I also suck at time management. Any tips on either feeling confident enough to pursue getting swole, or actually doing it amongst all the other time-consuming stuff?

Thanks,

Cory

A logging! Sports! Club! I struggle to think of anything Ive ever supported more after hearing less about it. That sounds great, and you should do it.

It does sound like the kind of thing that would benefit from upper-body strength, but lower-body strength can contribute more than a lot of people realize even to upper-body activities. For instance, if you think of a baseball player swinging a bat or throwing a ball, they are really using their whole bodies, including hips and legs, to make it happen. The same goes for a lot of what we do with ourselves, and training lower bodies can help prevent injuries that can come from imbalances that result from, well, only training upper body. And while cycling is good, its not really a strength- or stability- or mobility-building activity (and has you crouched in one position the whole time).

The good news is absolutely everyone can benefit in the same ways from basic strength training, T or no T; that ability to benefit is not affected at all by your gender or hormones! Many people erroneously assume strength training is about getting a ripped look, but it extremely doesnt have to be about that. Being able to squat or deadlift or bench even a modest amount of weight will require strength as well as general mobility (youd be surprised the number of people who cannot, due to all the chair-sitting and tight-pants-wearing we do, actually do a proper squat at first). So just the pursuit of the activity, results aside, can have huge payoff in how it feels to just move around or do simple activities. In your case, it will pay off in the speed with which you can hand-saw a section of tree trunk.

I say all this because it plays into the trepidation many people have about strength training: When they see only muscle-bound alpha dudes in the weight room, they take that to mean strength training is not for them, since they are not a muscle bound alpha dude, nor do they want to be. This is patently incorrect; strength training is for everyone.

More importantly, everyone starts somewhere, even the muscle-bound alpha dudes. It feels embarrassing to go into a gym or weight room for the first time and awkwardly struggle mightily with a few pounds while it feels like everyone around you is handling enormous weights with ease, or worse, with dramatic grunts and sweat-bullets so you can see and hear just how hard they are working.

But the entire way strength training works is through a method called progressive overload, where you are adding intensity or volume (more weight, or more reps, more time under tension) to all your lifts, as opposed to going in and doing the same exact routine with the same weights and peacing out. You dont go in and do three sets of 20 curls with two-pound weights and then slowly back out of the room; you go and do, say, three sets of five bench presses with 45 pounds, and then the next week with 50 pounds, and then the next week with 55 pounds, next week with 60 pounds. You support this process by eating and sleeping enough, so your body can build back the muscles it broke down during your workout. It may feel like you are totally incapable of this, when you might feel like youre breaking a sweat with the two pound weights youre already using. But some small adjustments (heavier weight, fewer reps, making sure you take care to eat enough) makes a huge difference.

Another thing that will help your confidence is knowing exactly what youre doing when you go in the gym, or at least having a simple plan. Fortunately, strength training programs dont have to be insanely complicated. (Here are a bunch recommended by the r/ftmfitness subreddit). Remember that doing anything the first time in life is incredibly awkward. Its important to accept that and know that each subsequent time, you will get more comfortable, and eventually even be as comfortable as the alpha dudes you were intimidated by in the first place (really, they can be OK).

Generally, these programs take the form of a few sets of a few reps of only a few exercises. Getting stronger does not require logging billions of hours in the gym or such intensity that you dread each session. You may be surprised how easy it actually is.

Once youve gotten a little stronger, you can start pursuing the bulk side of things. As the r/ftmfitness subreddit says, No one has ever accidentally built muscle; you need deliberate effort in order to get bigger (that subreddit may be a great resource for you in general). People who want their muscles to be bigger focus their gym work in the hypertrophy range, which means slightly more reps (8-12 per set is common). I personally got a lot out of this post about hypertrophy work to get an overall better bench press; real ones know a great bench comes from a holistically strong and balanced upper body, including shoulders and back, and not just chest and arms.

You may have some particular concerns about the social environment and/or political climate of any given gym. Fortunately, as strength training gets more popular, many more gyms are becoming sensitive to matters of inclusivity, and there are even gyms that have opened in recent years with a specific focus on making sure people who traditionally feel marginalized by a stereotypical gym feel safe, supported, and encouraged. Nothing is perfect yet, but it can be worth looking for somewhere in your area that makes a point of being an inclusive space. Regardless of where you live, just as an example of what this can look like and what standards we might hold existing gyms to, you could check out Strength For All in Brooklyn.

As for time management, getting to the gym involves some combination of prioritizing that personal choice and not trying to change too many things too quickly. But think of it this way: 40 minutes three times a week is almost no time at all (two hours total! Its practically nothing!). You might spend more time sitting and bingeing a TV show in a single night than it would take you to do a weeks worth of workouts. Its annoying to add yet another Task to the pile of stuff we all have to do, but if at all possible, think of it as a privilege that enriches the rest of your life (which it does): carrying things around is easier; bending down to pick stuff up is easier; your lower back hurts less; colors are brighter; food tastes better; the air feels lighter on your skin. When you think about it, its almost rude of you to yourself not to lift weights.

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If I Wanted to Actually Go to the Gym, I'd Simply Have Confidence and Time - Free

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Testosterone Replacement Therapy Market Research, Recent Trends and Growth Forec - News by aeresearch

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iFit, which has tech-enabled exercise equipment for users to stream workouts with trainers, just raised $200 million in a round of funding led by hedge fund sponsor Pamplona Capital Management.

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Now, normally here at Crunchbase News we write about startups and venture capital. iFit isnt really a startupits owned by ICON Health and Fitness, which is 42 years old and its funding isnt coming from a VC firm. But the connected fitness space is one thats heating up (read more here) so we found this round to be notable.

With iFit, users can stream workouts with a trainer, and the machine can automatically adjust the speed and resistance, according to a statement from the company. iFit has different kinds of equipment at different price points, including treadmills, ellipticals, and stationary bikes.

This capital raise will allow iFit to further accelerate its rapidly growing interactive fitness platform in the connected home and club fitness industries, ICON Health and Fitness CEO Scott Watterson said in a statement. We will dramatically expand consumer awareness, broaden the most expansive library of interactive fitness content in the world, and continue to invest in innovation and technology that truly enhances our customers fitness experience.

The companys most well-known competitor is perhaps Peloton, the maker of roughly $2,000 stationary bikes and controversial commercials alike. Peloton has built a name for itself in the connected fitness space through its pricey bicycles and streaming workout subscriptions.

Other competitors include Tonal and MIRROR.

As for iFit, the company has 330,000 paying subscribers, adding 77,000 subscribers last quarter, according to the company.

Illustration Credit: Li-Anne Dias

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Another Connected Fitness Company Raises Money, And It's Not Peloton - Crunchbase News

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SMITHTOWN, NY Orangetheory Fitness, an international workout franchise, opened its Smithtown location Friday, Dec. 6. The fitness center can be found at 62 E. Main St. in the Village Commons Shopping Center.

Compared to the free reign style of traditional gyms, the Orangetheory Fitness model revolves around structured workouts. Hour-long classes, pre-designed by corporate, are led by a coach. Customers use the Orangetheory Fitness app to book their desired classes in advance, with a different type of class being offered each day.

"Orangetheory Fitness is unique in that it's a one-hour full body workout," Nick Galanis, the area developer for Long Island, told Patch. "One day could be strength, it could be power or it could be endurance."

Class attendees wear a heart rate monitor, usually in the form of a band on the wrist, forearm or bicep, that tracks workout progress in real time. Coaches can see each person's progress on a screen and use the knowledge to help correct form and function.

The five heart rate zones shown on the screen are very light activity, warm up, challenging but doable, Orange Effect (uncomfortable) and "All Out Effort!" The goal is to spend 12 or more minutes, or 20 percent of the workout, in the orange zone (Orange Effect), which leads to an effect called the "post-workout after-burn" based on the science of excess post-exercise oxygen consumption.

Per the Orangetheory Fitness website, "if you challenge your body at the right intensity, your body will work harder to recover oxygen lost during exercise. This revs your metabolism and makes you burn calories long after your workout is over."

Machines include treadmills, a bike, a strider and more. The studio also has a set of equipment called rowers, which provide a cardio-burning cardiovascular workout and upper body resistance training. Rowers use water, creating a fluid motion meant to cause no strain on the body.

People 16 and over can register for classes. Those who are 14 and 15 are allowed, though they need a parent accompanying them. Prices range from as low as $8 per class for those who want to attend unlimited to as low as $20 for anyone planning to go periodically, according to Galanis.

Galanis said the allure of Orangetheory is not just the organized workout attendees get, but the community they'll feel a member of.

"You become a part of something beyond just the workout," he said. "Your body changes, your mind changes. Everything changes. That what makes Orangetheory Fitness so great. It's the science and the workout, but also the community."

Galanis said a lot of local Smithtown residents have already become members, and that whoever signs up will likely see familiar faces once they start attending more and more classes.

"If [you're] looking to try something different or new that [you've] never experienced before, [you] should try Orangetheory Fitness," Galanis said. "People go at their own pace. I don't want people to feel intimidated by the workout."

Classes are held from 5 a.m. through 9 p.m.

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Orangetheory Fitness Opens In Smithtown, Offers Twist On Workouts - Smithtown, NY Patch

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LOGAN, Utah--(BUSINESS WIRE)--iFit (iFit), the connected fitness streaming platform, today announced the completion of a $200m growth equity investment led by Pamplona Capital Management (Pamplona).

iFit is owned by ICON Health & Fitness (ICON), which is also the parent company of fitness market leaders NordicTrack, ProForm, and Freemotion.

iFits proprietary streaming technology allows a multi-faceted interaction between the user, their iFit trainer and their smart machine. iFit seamlessly adjusts the speed, incline, decline, and resistance of iFit-enabled machines in sync with interactive trainer-led streaming workouts shot on location around the world. Content on all machines includes interactive Studio Classes, Global Workouts, Cross Training Workouts and Google Map Workouts.

This capital raise will allow iFit to further accelerate its rapidly growing interactive fitness platform in the connected home and club fitness industries. We will dramatically expand consumer awareness, broaden the most expansive library of interactive fitness content in the world, and continue to invest in innovation and technology that truly enhances our customers' fitness experience, said Scott Watterson, Founder, Chairman and CEO of ICON.

Our company is unique in the fitness industry. We have multiple brands including NordicTrack, ProForm and Freemotion, with multiple price points and multiple product lines of treadmills, bikes, elliptical machines, rowers and strength products, Watterson said. As a result, we enjoy a booming direct-to-consumer business and a successful retail distribution, with more than 1,500 locations where consumers can shop our connected equipment in person. These factors create a prime environment for sustainable membership growth.

Our current base of 330,000 paid memberships is growing rapidly. We added more than 77,000 new paid iFit subscribers in our last quarter alone. That uptake is indicative of a strong consumer affinity for the iFit experience across our product lines, Watterson continued.

As a company, were laser-focused on bringing iFits exceptional interactive fitness experience to as many consumers as possible, on as many products as possible, as fast as possible. This capital raise just accelerated our ability to achieve our mission, Watterson concluded.

About ICON

ICON Health & Fitness is a global fitness leader and the parent company of iFit, NordicTrack, ProForm, Freemotion and more. Based in Logan, Utah, the 42-year old company has a multi-decade heritage of innovation and quality. ICON and iFit currently hold more than 275 fitness patents, with 138 pending. iFit workouts are available in English, Mandarin Chinese, Spanish and French, with more languages planned for 2020.

Join the discussion @iFit, @NordicTrack, @ProForm, and @FreemotionFitness.

About Pamplona Capital Management

Pamplona Capital Management is a specialist investment manager established in 2005 that provides an alternative investment platform across private equity and other diversified strategies.

Advisors

Bank of America Merrill Lynch served as exclusive financial advisor to ICON. Barclays served as financial advisor to Pamplona.

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iFit Raises $200 Million to Accelerate Its Explosive Growth in the Connected Fitness Category - Business Wire

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This story is part of the GP100, our annual roundup of the best products of the year. To see the full list of winners, grab the latest issue of Gear Patrol Magazine.

Fitness isnt always what youd call fun. Which is why we love any product that brings us one step closer to that elusive feeling. Shining examples from 2019 include a record-breaking running shoe for the everyman, an ultralight gravel bike that goes really fast and a vibrating myofascial release ball that does all the hard work for you.

Products are listed alphabetically.

Allied Cycle Works sought to build something that maintained the feel of a road bike while possessing the ability to take on much rougher terrain, according to Sam Pickman, Allieds director of product and engineering turned CEO. That might sound like the pitch for any gravel bike and the Able sits near the middle of the increasingly crowded spectrum between road and mountain bikes. Yet with an innovative design that includes a raised chainstay, its uncommonly capable going off-road, despite its drop bars and lack of shocks.Frame Weight: 3.75 poundsBike Weight: 17.85 18.96 poundsProduction: Made in ArkansasPrice: $5,499

Protein shakes are the quickest route to post- workout muscle recovery, but finding a clean protein source you love isnt easy. Among the plethora of powders that launch each year, Care/of is a clear winner. A five-minute quiz personalizes the protein you need based on your workouts and goals and pea, pumpkin seed and hemp- or whey protein isolate-based powder arrives within roughly a week. Mix with milk, almond milk or water and feel the fuel go to work.

Quantity: 18 grams of protein per servingFlavors: Vanilla, chocolate, unflavoredPersonal Touch: Literally has your name on itPrice: $28/15-serving tub; $15/5-serving packets

Yes, it has a traditional power supply too, but the ridiculously long battery life of 21 days in smartwatch mode extends to an even more ridiculous 24 days when your watch sunbathes. The vast majority of the juice comes from what resembles a simple design accent a thin strip around the inside edge of the bezel. The Fenix 6X Pro Solar also comes preloaded with topographic and ski maps for more than 2,000 resorts and 41,000 golf courses around the world just in case you need another excuse to hang out in the sun.

Bezel Material: TitaniumWater Rating: 10 ATM (good for everything but scuba diving)Battery Life in GPS + Music Mode: Up to 16 hoursPrice: $1,000+

Studies show lighter shoes can mean faster times, and at under nine ounces, the Carbon X is considerably lighter than your normal everyday training shoe, while still delivering that all-important stable ride. And the beauty of the Carbon X is that it isnt designed for elites on race day; its an all-inclusive, everyday shoe thats bouncy and fun and probably the brands best iteration of rocker tech yet. It just might be the most democratic high-performance running shoe ever made.

Heel-Toe Drop: 5mmWeight: 8.7 ouncesUse Case: Road running and racingPrice: $180

Vibration therapy has taken over the recovery space, and this whimsical wonder will make you a believer. Its small enough to toss into your gym bag or carry-on (yes, its TSA-approved), yet plenty effective: just 30 seconds of use will have you feeling the benefits of myofascial release. Grappling with plantar fasciitis, tight hip flexors, lower-back issues or sore pectorals? Three levels of pulsation ensure youll find the right degree of tension-relieving vibration for every muscle group. Smaller and yet more powerful than a traditional foam roller, the Mini will soon be your new go-to for everything from a foot roll-out to a deep-tissue total-body massage.

Diameter: 3.9 inchesExterior: Silicone blended with a dense shellBattery Life: Over 2 hours per chargePrice: $99

Jaybirds Vista earbuds are lighter and smaller than comparable wireless sport headphones, and they have a superior IPX7 waterproof rating, meaning they can withstand submersion in up to three feet of water. Three sizes of rubber inserts mean the Vistas cling inside the ear in a way that helps block outside noise, and the Jaybird app has a nifty feature that lets you customize the equalizer. But what cements the Vistas case is, well, the Vistas case. Its tiny, so you can easily carry it in your pocket without it becoming obtrusive, even when exercising.

Driver Size: 6mmWeight: 6 grams eachFast Charge: 1 hour of playback after 5 minutesPrice: $180

Getting a running vest right is a tricky proposition. They can often be too bulky, awkwardly pocketed or just not warm enough. Then theres this lightweight, streamlined gem. Its blend of thin yet insulating fabric suits crisp fall days, but it can also slip under or over another layer in winter. A water-repellent front protects you from spring showers, and the vented back spares you the wrath of the summer sun. Yes, Goldilocks, its just right all year long.

Weight: 2.98 ouncesKey Material: Ultra-light Japanese stretch fabricStorage: Waterproof pockets on chest and backPrice: $140

Reebok makes a point of ruling CrossFit, and its latest signature sneaker shows the brand at its best. The Nano 9 boasts ample breathability and cushioning, plus burly protective wraps that stabilize your feet for explosive lifts. A two-piece outsole encourages heel-to-toe movement, making it more run-friendly than earlier iterations. Those features add up to a shoe that craves punishing routines an ideal scenario when youre busting your 50th burpee of the day.

Key Material: Flexweave upperUse Case: CrossFit WODs and HIIT workoutsVariety: Available in 21 colorwaysPrice: $130

Watch former British track champ Rick Beardsell show off his revolutionary shaker bottle on QVC and you may raise an eyebrow. Can this simple, capsule-shaped tumbler with no internal corners really use centrifugal force to pure fruit, skirting the hassle and mess of blending? But toss some bananas, powdered peanut butter, milk and whey protein into the mix and be wowed by how the ShakeSphere makes post-workout recovery easier and tastier than ever.

Material: BPA-free plasticCapacity: 700 millilitersShake Time: 60 seconds or lessPrice: $20

More than anything, the everyday riders cycling apparel should be comfortable aerodynamically close-fitting, yes, but comfy above all. It often comes down to the chamois, the oh-so-critical protective bit of padding that sits where rider meets saddle. Velocios new approach involves the use of high-density foam and anti-vibration inserts integrated into the bib, enabling it to float, which minimizes seams and chafing. The result: quite possibly the most luxurious cycling shorts youll ever wear.

Composition: 70% polyamide, 30% elasteneBreathability: Laser-cut perforated ventilationProduction: Made in ItalyPrice: $289

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The 10 Best Fitness Products of 2019 - gearpatrol.com

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SAVANNAH, Ga. (WSAV) WSAVs Tina Tyus-Shaw is starting something new that anyone can be a part of.

Some viewers have commented about how fit shes been looking. As shell tell you it didnt happen overnight.

Tyus-Shaws transformation involved hard work, healthy eating and self-motivation.

Last December, she committed to a fitness plan to shed a few pounds and improve her overall health. Her personal trainer, Greg Daniels, was by her side as she began a workout regimen and saw great results.

Shes been sharing her workouts on Facebook and Twitter, and the response has been great.

I have watched you workout and inspire women to just do it, Jackie Miles Brown wrote. The transformation is incredible and the smile is beautiful. Bravo.

Tammy Stone commented: The journey continues, so proud of you sis.

You inspire me! Mia Mance said.

Tyus-Shaw says it hasnt always been easy, but its been worth it.

Getting started is the first step and sometimes the hardest, she said. So my message to you: press pause and pour more into you. Best to you and your fitness journey. I believe in you!

Stay tuned for more Fitness and You workouts online at wsav.com/fitnessandyou. You can also follow her on Facebook and Twitter for updates.

Watch the first full workout below.

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Introducing Fitness and You with Tina Tyus-Shaw - WSAV-TV

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YouTube fitness duo the Buff Dudes, aka brothers Brandon and Hudson White, have tried all kinds of workouts and nutritional challenges, from going keto and vegan to working out while sleep-deprived. Most recently, they challenged themselves to find out if they have what it takes to join the FBI. Turns out, it takes more than just fidelity, bravery and integrity; it also takes strength and endurance.

Led by FBI agent Duke, the first test is pullups. The goal is to manage 20, with no time limit, which they both manage, but Brandon wins by completing his set slightly quicker.

Next up is the pushup round, which requires a minimum of 30 reps. Duke adds that the perfect score is 70. Hudson completes 50 pushups, a passing score, although it should be noted that he doesn't fully extend or lock his arms. But who are we to criticize the FBI's guidelines on pushup technique? Brandon wins this round too, with 55 pushups. Hs form is better, although as he begins to tire his arm extension also suffers a little.

There's a one minute window on the next challenge; the aim is to complete 38 situps or more in the allotted time. "That was hard," says Hudson, who fails the challenge just shy of the goal at 35 situps. "That was the hardest one so far, by far." Duke corrects his form on this round as well; he had his hands behind his head, when they need to be crossed over your shoulders.

Brandon, meanwhile, sails past the target and completes 46 reps in the one minute time limit. "You're going like 'I can definitely do this,' but then you hit that wall where you just seize up," he says.

Fourth is the 300 meter sprint. A perfect score here is 41 seconds. By 30 seconds, everybody else has fallen behind and only Brandon is still running, reaching the 300 meter mark in 49 seconds. It's not the first time a pair of bodybuilders have struggled with a cardio-based challenge.

The fifth and final test is a 1.5 mile run. A perfect score here would be to complete it in 9 minutes... the brothers manage somewhere around the 15 minute mark, proving they both need to work on their stamina before they'll be welcomed into the ranks of the FBI.

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Watch the Buff Dudes Attempt the FBI Fitness Test - menshealth.com

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ST. CLOUD/WAITE PARK --A local fitness center has opened a second location. Burn and Build Fitness is now available in Waite Park, as well as their original location on 5th Avenue in downtown St. Cloud.

Owner Kevin Hardy says, even though he opened his first location just five months ago, he was always planning on having multiple locations.

Yeah, it's something I always wanted was to put two or three clubs in this area for the convenience of our members. The club is going to have the same hours as the St. Cloud club as well too, we want to keep that consistent. We'll serve our members with the one-on-one training, the team training, and the virtual training too.

Hardy says the new location is in the former Snap Fitness on Division Street in Waite Park. It is still undergoing a remodel, but it is open for people who want to work out there. Burn and Build Fitness members can go to either location.

Hardy says the Waite Park location is also offering tanning.

The rest is here:
Burn and Build Fitness Opens Second Location - WJON News

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One of the most common New Years resolutions is to increase physical activity. But a grand goal of losing dozens of pounds, or going from zero weekly gym visits to seven can feel daunting, which leads many people to throw in the towel by February. A study published by the Statistic Brain Research Institute last year showed that roughly 50 million Americans pledge to start exercising more each year, and yet only 37 percent of people stick to their new habits.

We know from science that the key to developing new habits is focusing on small, realistic changes which is why we asked our Thrive community for the fitness Microsteps that have successfully helped them exercise more this year. Which of their tips will you try in 2020?

Mark it in your calendar

Every week, I put my workouts in my calendar and schedule them like a meeting. That way, I have no excuse not to show up! This little hack is a great way to remind myself to prioritize my well-being, and actually stick to it.

Lisa Abramson, executive coach, San Francisco, CA

Commit to 15 minutes a day

Four months ago, I decided to commit to doing three things every day for fifteen minutes: piano practice, exercise, and journaling. Ive been journaling for years, and have wanted to make the other two a part of my routine as well. Now that exercise is part of my day to day, theres no stress around trying to fit it in. Its an established habit!

Janice Taylor, career coach and writer, Brighton, UK

Recruit an accountability buddy

Earlier this year, I started going to Barrys Bootcamp. Its a tough workout class, but a fun one! A friend me saw me posting my visits on social media, and asked if she could come along so that she could try something new. Its now the end of the year, and weve bought packages to tie us over long into the new year. Ive found it to be really beneficial to have a workout buddy who has similar fitness goals, and can encourage you to go to class in a non-stressful way. We push each other to keep going!

Kathryn Djordjevic, pharmacist, Toronto, ON, CA

Write out a care plan

I stopped setting goals I couldnt attain, and instead I developed a Care Plan. It is a specific plan for how I plan to take better care of myself in the coming year. It includes a walk in the park with my dog every morning, cooking vegetables more, slowing down, reducing multi-tasking, reducing time on the computer, and doing community service. So far, its working!

Gerry Tucker, life coach and author, Austin, TX

Celebrate what your body can do

The number one habit thats helped me move this year was changing my mindset. I used to treat exercise as a transactional relationship. I would think, I will work out six times this week so that I can lose two pounds. It always set me up for disappointment. Now, I see exercise as a celebration of what my body can do. The shift has made exercise fun, and has helped me incorporate feel-good activities, like yoga, rather than just movement to lose weight.

Krista Resnick, self-care coach, Rice Lake, WI

Download a workout app

There are many free apps you can find to help you stay consistent. I am a big fan of the seven-minute workout app. It provides twelve different 30-second segments for different body parts and muscles. Who cant spend seven minutes a day getting active?

Isabelle Bart, marketing director, Irvine, CA

Keep your workout clothes on your dresser

I am a two-time, 68-year-old breast cancer survivor. Ive made friends at my gym, which makes it more fun to go. When Im not inclined to get up and go, I put my favorite outfit on the dresser next to my alarm clock with everything I need to wear in the morning, which inspires me to show up.

Carol M., handbag manufacturer, singer, songwriter, Hillsdale, NJ

Embrace healthy competition

I thrive on competition. Our team at work started to compete with one another, and I ended up walking five miles a day. I won a $200 gift card!

Kim Bailey, director of business travel sales, Henderson, NV

Try virtual walking meetings

Working remotely, I have several video conference meetings each day, and it leaves me tied to my desk for hours. I started converting some meetings to phone calls, and taking a walk while I talk, even if its just around the house. Sometimes Ill even schedule virtual walks with co-workers to encourage my team to get moving too! It helps hold me accountable to my goals while we catch up.

Tricia Sciortino, COO, Charlotte, NC

Stay optimistic

My tip has allowed me to stick to the first New Years resolution I have ever kept this long, and it is elegant in its simplicity: optimism. Staying positive was tough at first, but as time went on, I found myself becoming naturally optimistic, and I began regularly exercising. I feel like my life was magically transformed, and I feel so much better.

Phil La Duke, global business consultant and author, Detroit, MI

Declare a small, specific goal

Last year, I pledged to hold a plank for four minutes. I declared it in writing, said it out loud, and got an accountability partner to check in with me every couple of weeks. Having a specific fitness goal kept me accountable!

Loreta Pivoriunaite, performance coach, Lithuania

Give yourself a little bit of leeway

One of my favorite strategies is to see your health habits as a zone or continuum. Instead of saying, Im going to work out four days per week, create a range for two to four times per week. That way, when life happens and you dont achieve all four days, you still feel like a success anyway, and are inspired to stay consistent.

Gillian Goerzen, health and fitness coach and author, CA

Find small pockets of time

Ive started focusing on always getting in some kind of movement during the day, instead of stressing out about finding time for an official workout session. Its all about finding pockets of time. On a normal day, thats my regular hour-long morning hike with my dogs. But if Im traveling or just extra busy, Ill huff it on foot to my first appointment or arrange for something on my schedule to be a walking meeting.

Kara Goldin, founder and CEO, San Francisco, CA

Park far from the entrance

I started making small changes in my day that help me stay active. When I go shopping, I park in the farthest parking spot so I can get some extra steps in. I always choose the stairs over the escalator if that is an option. I also set up an exercise corner in my house with a yoga mat and TV, and I follow a quick 20-minute yoga or cardio workout video. Boho Beautiful and HASFIT are my favorites!

Brenda Myburgh, workplace well-being consultant, Auckland, New Zealand

Wear slippers

Being cold in the morning makes it more difficult to get moving, and for a while, it was ruining my momentum to get out and exercise. I came up with a Microstep Solution! Im normally not a fan of wearing shoes indoors, but with the cold being my nemesis, I started wearing slippers more often in the house. Now, remembering to wear slippers every morning has ignited my internal burner, helped me warm up, and pushed me to get moving!

Mardi Fitzgerald, account manager, Vancouver, WA

Try habit-stacking your exercise

I try to move in small ways throughout my day, but its all too easy to let the hours go by and think, Ill get to it later. The most helpful thing for me this year has been linking these movements to something else I do during the day, like washing my hands in between patient visits. At the sink, Ill stretch, rotate my joints, practice a few kicks, take a slow breath and release a little tension, and then get back to work. Its brief, yet powerful.

Leilani Navar, acupuncturist, herbalist, and dreamworker, Boulder Town, UT

Share a post-workout photo

Once a month, Ive started to post photos from my run or yoga practice so naturally, I need to actually run or go to yoga to do this. Ive found that the comments people post can be so encouraging, and they inspire me to keep working out!

Kristin Meekhof, author and life coach, Birmingham, MI

Aim for two percent of your day

My online fitness coach, Dave Smith, taught me that I should aim to move my body two percent daily. Thats just about half an hour each day. That simple suggestion changed my whole outlook on daily movement. I now must move my body every day. I try different activities, but the goal is always daily 2 percent movement.

Cathy Prez, certified wellness coach, Phoenix, AZ

Walk around the block before dinner

Ive started using Ultimate Meal Plans online this year, which helps me make dinner much faster. With the extra time, I do a walk around the block before I sit down to eat. The small habit is a nice way to kick off the evening.

Nick H., Consultant, San Francisco, CA

Replace goals with themes

I came across the idea of having themes in a blog from serial entrepreneur James Altucher in 2018, and decided I would try it out. I set out with only three themes at the start of 2019: Commitment, Gratitude, and Growth. I made a commitment to exercise no matter where I am at least three days a week. I was grateful to my body and to have the opportunity to make time to exercise. And I knew that I was growing each time I followed through on that commitment. Now my exercise whether its light jogging, yoga, strength training, or a barre class has become a regular part of my life.

Hayat Ahmed, project manager, Cambridge, MA

Mix up your activities

I try to mix it up as much as I can, which helps keep me motivated. I alternate between biking, rowing, taking different fitness classes even going to the tennis courts with friends for a doubles game. The variety helps keep me positive and proactive in my daily habits.

Arlene B.Englander, L.C.S.W., M.B.A., licensed psychotherapist and author, North Palm Beach, FL

Do you have a certain tip or trick thats helped you exercise more this year? Share it with us in the comments!

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Fitness Resolutions That Will Help You Exercise More In 2020 - Thrive Global

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