Author: HUMANFITPROJECT EDITORS

The Importance of Strength Training for Men and Women Over 40: How to Stay Fit and Strong as You Age
Strength training is important for men and women over 40 because it can help to counteract the natural decline in muscle mass and bone density that occurs as we age. As we get older, our bodies lose more muscle mass and bone mass at a faster rate, which can lead to a decrease in strength, balance, and mobility. Strength training can help to slow down and even reverse these changes, leading to a host of health benefits such as improved muscle and bone health, better balance and stability, reduced risk of falls, and increased metabolism. Additionally, strength training can help to improve cardiovascular and mental health too, reduce the risk of chronic diseases, and improve overall quality of life.

Looking for a workout plan to push your limits and defy your age? Check out the HFP Over 40-Workout Plan.

Related: 10 essential supplements for people over-40 to build lean muscle

Addressing Common Myths About Strength Training Over 40

As we dive into the world of strength training for individuals over 40, it’s crucial to address and debunk some common myths that might be holding you back. First and foremost, the belief that strength training is harmful or not beneficial past a certain age is entirely unfounded. On the contrary, strength training can be a powerful tool for enhancing your health, building muscle back, boosting your metabolism, and improving your quality of life and physical functioning as you age.

Myth 1: Strength Training is Dangerous for Older Adults

Contrary to this widespread belief, a strength training routine, when done correctly and under proper guidance, is incredibly safe for older adults. It strengthens muscles, tendons, and bones, reducing the risk of falls and fractures—a common concern as we age.

Myth 2: It’s Too Late to Start

Another myth is that if you haven’t been consistently active by your 40s, it’s too late to start. This couldn’t be further from the truth. Starting a strength training program can yield significant benefits, regardless of when you begin. The key is to start slowly, with exercises that match your current fitness level, and progressively increase the intensity as your strength and confidence grow.

Myth 3: Strength Training Will Make You Bulky

Many people, especially women, fear that strength training will lead to excessive muscle bulk. However, strength training typically results in a leaner, more toned appearance due to body fat loss and muscle gain. The process of gaining muscle is slow and deliberate, and achieving a “bulky” appearance requires specific, intensive training and nutritional strategies.

What Studies Say About Our Rate of Decline Over 40

The exact rate of muscle tissue loss varies depending on the study and population being studied, but a commonly cited estimate is that we lose about 1-2% of our muscle mass per year after the age of 30. This decline in muscle mass, known as sarcopenia, can have significant negative impacts on health, including a decrease in strength, balance, and mobility, an increased risk of falls and injuries, and a decline in overall quality of life.

However, it’s important to note that the decline in muscle mass as we age is not an inevitability, but rather a result of a sedentary lifestyle and lack of physical activity. Regular exercise, especially strength training, has been shown to slow down or even reverse lean muscle mass loss in older adults.
- A 2020 systematic review and meta-analysis of 20+ studies found that strength training improved muscle mass, muscle strength, and physical function in older adults.
This Is How Much to Strength Train When Over 40

The American College of Sports Medicine (ACSM) and the American Heart Association (AHA) both recommend that adults engage in at least two days per week of moderate- to high-intensity muscle-strengthening activity, such as resistance or weights training, which can include the use of resistance bands, weight machines or free weights.

Additionally, the National Institute on Aging (NIA) recommends that older adults engage in progressive strength training two or three times per week. And when you do the resistance training, increase the resistance and number of repetitions you do gradually as you become stronger.

These Are the Simplest, Most Effective Exercises for Men and Women Over 40

There are many exercises that are beneficial for people over the age of 40, but these are the simplest and most effective:
1. Squats: Squats are a great exercise for building lower body strength and improving balance.
2. Deadlifts: Deadlifts work multiple muscle groups including glutes, hamstrings, and back, and also help to improve posture.
3. Lunges: Lunges are a great exercise for working the quadriceps, glutes, and hamstrings.
4. Push-ups: Push-ups are a great exercise for working the chest, shoulders, and triceps.
5. Pull-ups: Pull-ups are a great exercise for working the back, biceps, and forearms.
6. Planks: Planks are a great exercise for working the core muscles and improving balance.
7. Shoulder press: Shoulder press are a great exercise for working the shoulders, triceps, and upper back.
These exercises can be done with your own bodyweight or any other free weights such as barbells, dumbbells, kettlebells, or resistance bands.

The Most Important Thing to Remember When Strength Training Over 40

At it’s core, it’s very much no different than any other age.

Start at a level that is appropriate for your current fitness level and gradually progress in intensity and volume over time. This is an exercise science known as progressive overload, which is a principle that states that in order to see improvements in muscle strength and size, the muscles need to be challenged with increasing resistance over time.

Additionally, it’s important to use proper form and the proper technique, when performing exercises to reduce the risk of injury. This includes warming up properly, using good posture, and focusing on full range of motion.

Another important factor to consider in your overall fitness program and strength training exercises is the need to train all muscle groups and not just the ones that you like or feel comfortable with. A well-rounded strength training program should include exercises for the upper body, lower body, and core muscles.

A Super-Basic Strength Training Plan for Beginners Over 40

A good basic strength training workout for people over 40 would consist of exercises that target all the major muscle groups of the body, including the legs, back, chest, shoulders, and arms. The workout should also include exercises that target the core muscles, such as the abs and lower back.

Here is an example of a basic strength training workout for people over 40:
1. Warm-up: 5-10 minutes of light cardio, such as walking or jogging in place, to get the blood flowing and prepare the muscles for the workout.
2. Squats: 3 sets of 8-12 reps using bodyweight, dumbbells, or a barbell.
3. Deadlifts: 3 sets of 8-12 reps using dumbbells or a barbell.
4. Push-ups: 3 sets of 8-12 reps using bodyweight or resistance bands.
5. Planks: 3 sets of 30-60 seconds, holding the plank position.
6. Dumbbell rows: 3 sets of 8-12 reps using dumbbells or a resistance band.
7. Shoulder press: 3 sets of 8-12 reps using dumbbells or a barbell.
8. Cool down: 5-10 minutes of stretching to help improve flexibility and reduce muscle soreness.
Over 40, but want to push yourself to new levels? Check out our HFP Over-40 Workout Plan.

Nutrition and Recovery Tips for Strength Training Over 40

To complement your strength training efforts, focusing on nutrition and recovery is very important, especially over the age of 40. Adequate nutrition and rest are the cornerstones of optimal health, muscle repair, growth, and overall fitness improvement. For more on nutrition, check out our piece on how to adapt your diet as you age.

Nutrition Guidelines
- Protein Intake: Protein is crucial for muscle repair and growth. Aim for a balanced intake of protein throughout the day, focusing on lean sources like chicken, fish, legumes, and dairy products. The general recommendation is to consume 1.2 to 1.7 grams of protein per kilogram of body weight daily, but this can vary based on individual needs and fitness goals.
- Calcium and Vitamin D: These are vital for bone health. Dairy products, leafy green vegetables, and fortified foods can help meet your calcium needs, while vitamin D can be obtained from exposure to sunlight and from foods like fatty fish and egg yolks.
- Hydration: Staying hydrated is essential for overall health and helps ensure that your body functions optimally during and after workouts.
Recovery Strategies
- Adequate Sleep: Sleep is when your body repairs itself. Aim for 7-9 hours of quality sleep per night to support muscle recovery and hormonal balance.
- Active Recovery: Incorporate light activities such as walking, yoga, or stretching on rest days. This can help reduce muscle soreness and improve mobility.
- Injury Prevention and Management: Listen to your body and avoid pushing through pain. Incorporate exercises that improve flexibility and joint mobility into your routine. If you experience persistent pain or discomfort, consult with a healthcare professional for an appropriate course of action.
Integrating these nutrition and recovery principles into your strength training program will not only enhance your performance and results but also promote long-term health and well-being. Remember, the goal is to build a sustainable, enjoyable fitness program and habit that supports your lifestyle and health objectives as you age.
January 12, 2023
How to Overcome the Unexpected

Last month, we dedicated the month of April to mental fitness. Every Sunday, we released a new feature designed to help you strengthen the power of your mind with Klay S. Williams (@planawithklay) a transformational change agent, author and podcast host who specializes in courageous wellness conversations in the media and corporate spaces. Our topics include: manifesting a breakout moment, overcoming the unexpected, discovering the hidden benefits of meditation, and conquering self-limiting beliefs. First up: manifesting a breakthrough moment. Next: how to overcome the unexpected.

How to Overcome the Unexpected

Whether it’s adapting to recent layoff or dealing with a sidelining injury, change is hard for us as humans. “It questions the number one thing that we all want to have in our life: control,” says Klay. That leads to the fight or flight response and is the reason so many of us resist change even if it’s inevitable, or positive.

In fact, the inability to cope with change could cause you to miss the potential for your breakthrough moment. “Life is always pushing us towards different experiences or in new directions, even when we don’t feel ready,” says Klay. Maybe it’s that you really hate your job or need to leave a relationship and it takes a pink slip or a tough breakup to push you to that next phase of your life. Or, maybe it takes an injury to help you strike a better balance with your training. Instead of fleeing, consider that unexpected situations like this can be signs. Here, three tools to help you do just that:

Become open-minded.

“Welcoming change often means getting a little uncomfortable and trying something new,” says Klay. For example, instead of immediately disregarding a job opportunity because you don’t have a certain skill, consider if it’s something that you could easily learn. Or, rather than focus on what you can’t do while injured (like running) consider picking up a new pursuit like cycling or swimming if your doctor has cleared you for those lower-impact sports.

Find the lesson.

“There are always teachable moments, especially when everything is taken away from us,” says Klay. “When there’s an unexpected change or shift in your life, you have to ask yourself, ‘what is it that this moment is here to teach me? What is it that I need to learn?’” For example, Klay cites a client who lost her job, a family pet, the man she thought was her life partner, and her NYC apartment, soon after the pandemic started. “Within the year of learning a new normal and walking towards her internal concerns, healing took place. She learned that her life was centered around making everyone happy, while never stopping to ask herself, ‘What is it that I want for my life?’” In the same week one year later that she was let go from her previous company, she found herself in her dream job and relocated back to NYC. “Her success was a result of doing the work necessary and ebbing to the powerful flow of change. She didn’t resist it, but was willing to learn from it.”

Channel it into action.

“As you’re exploring what it is you need to learn about yourself, you’re able to use that as fuel to create something else,” says Klay. Take Shakespeare for example. “He was alive during plagues where he was shut in the house for six months to a year. What was he able to do with that unexpected shift? He created Macbeth and it became a mega hit.” So, how can you channel whatever it is that you are learning into something that’s new, that’s creative, or utilizes your gifts and talents in a unique way?

Photography credit: Andre L. Perry; @perrylperry

Disclaimer:

This information is for educational purposes only and is not clinical medical advice. Please consult your healthcare and mental health practitioners prior to implementing any lifestyle change.

January 10, 2023
How to Start Running for the First Time
So, you’ve finally decided to start running for the first time. That’s great news!

We like to encourage people to have running be a part of a holistic fitness plan, but if you want to just get out there and run, that’s cool too.

The following is a guideline to start running for the first time while avoiding injuries and making as much progress as possible, as efficiently as possible.

Want to train for something else? Check out all 35+ FREE workout plans for every goal and ability level.

Thinking about running a marathon some day? Check out this “pre-training” plan for marathon prep.

The Biggest Mistakes People Make When They Start Running — And How to Avoid Them

When starting a running routine, people may make several mistakes that can impact their progress and increase the risk of injury. Here are some of the biggest ones:
1. Starting out too fast and too far: Starting out with too much intensity or distance can lead to burnout and injury. It’s important to start slowly and gradually increase the intensity and distance over time.
2. Skipping warm-up and cool-down: A proper warm-up and cool-down are crucial to injury prevention and improved performance. Skipping these steps can increase the risk of injury and lead to a less efficient workout.
3. Running with poor form: Poor running form can lead to injury and inefficiency. It’s important to pay attention to proper form and make adjustments as needed.
4. Focusing on speed rather than distance: Focusing too much on speed can lead to burnout and injury. It’s important to focus on increasing distance before increasing speed.
5. Neglecting strength training: Many people believe that running is enough for overall fitness, but strength training is important for injury prevention, improved performance, and overall health.
6. Not listening to your body: Overtraining or pushing through pain can lead to injury. It’s important to listen to your body and take rest days or cut back on mileage when needed.
7. Not having the proper equipment: Wearing improper shoes or clothing can increase the risk of injury. Make sure to invest in good running shoes that are best suited for you, your foot, and the way you run. We suggest going to a specialty running store and getting fitted.
It’s important to keep in mind that starting a running routine is a process and progress takes time. Be consistent and persistent, and be patient with yourself. Remember, the key is to start slow and gradually increase the intensity, distance and speed.

The Best Pre-Run Warm-Up Workout

A dynamic warm-up before running is a series of movements that helps prepare your body for the workout by increasing blood flow, raising muscle and core temperature and activating key muscle groups. A good dynamic warm-up may include the following exercises:
1. Walking: Start with a walk to gradually raise your heart rate and get your blood flowing.
2. Leg swings: Stand next to a wall or a pole, holding onto it for support. Swing one leg back and forth, across the front of your body, to loosen up your hips and legs. Repeat with the other leg.
3. Lunges: Step forward with one leg, keeping your front knee aligned over your ankle. Drop your back knee towards the ground, then push back up to the starting position. Repeat on the other leg.
4. High knees: Stand tall and drive one knee up towards your chest as high as you can. Alternate legs as you perform this movement.
5. Butt kicks: Jog in place and kick your heels up towards your butt with each step, as you lift your legs as high as possible.
6. Arm circles: Stand tall and make big circles with your arms. Do forward circles, then reverse them.
It’s important to complete a proper warm-up before running, to prevent injury and increase performance. A dynamic warm-up should last around 5-10 minutes, it’s enough time to get the body ready for the workout.

The Best Post-Run Stretch for First-Time Runners

A good post-run stretching routine can help to reduce muscle soreness, improve flexibility, and prevent injury. A good post-run stretching routine may include the following exercises:
1. Hamstring stretch: Sitting on the ground, extend one leg out in front of you and reach forward to touch your toes. Hold the stretch for 20-30 seconds and repeat on the other leg.
2. Quad stretch: Stand with your feet together, and bend one knee to bring your heel towards your butt. Reach back and hold onto your ankle, and hold the stretch for 20-30 seconds. Repeat on the other leg.
3. Calves stretch: Stand facing a wall and place both hands on the wall. Step one foot forward and bend the front knee, keeping the back leg straight. Lean forward and hold the stretch for 20-30 seconds. Repeat on the other leg.
4. Hip flexors stretch: Kneel on the ground with one foot forward and the opposite knee on the ground. Push your hips forward and hold for 20-30 seconds. Repeat on the other leg.
5. Lower back stretch: Lie on your back, with your knees bent and feet flat on the floor. Slowly bring one knee towards your chest, and gently press the small of your back into the floor. Hold the stretch for 20-30 seconds. Repeat on the other leg.
It’s important to hold each stretch for at least 20-30 seconds, to allow the muscle to relax and lengthen. It’s also important to breathe deeply and release any tension in the muscles.

How to Start Running with Good Form

The best way to get your running form evaluated is to see a coach in-person or get a virtual assessment, but if you’re on your own, here are some basic tips to help you improve your running form:
1. Keep your head up: Keep your gaze forward and your head in a neutral position. Avoid looking down or craning your neck forward.
2. Keep your shoulders relaxed: Keep your shoulders low and relaxed, don’t clench them or raise them towards your ears.
3. Engage your core: Keep your abs tight, which will help to maintain good posture and prevent your lower back from arching.
4. Use your arms: Use your arms to help drive you forward, keeping them bent at a 90-degree angle and pumping them forward and backward, not across the body.
5. Lean forward slightly: Lean your upper body slightly forward, from the ankle, not the waist. This will help you maintain a forward momentum.
6. Land on the midfoot or forefoot: Rather than landing on your heel, aim to strike the ground with your midfoot or forefoot, this will make you run more quietly and efficiently.
7. Keep your feet pointed forward: Point your feet forward, not out to the side, this will help you maintain proper alignment and reduce the risk of injury.
8. Shorten your stride: Take shorter steps and focus on a quick cadence rather than trying to cover more ground with longer strides, this will reduce the impact on your joints.
9. Relax: it’s important to stay relaxed while running, tense muscles use more energy and can lead to fatigue and injury.
Good running form can take time to develop, and it’s a process of learning and making adjustments. Try to focus on one or two tips at a time and make small changes, rather than trying to change everything at once.

Why First-Time Runners Need Strength Training

Strength training is important for runners for several reasons:
1. Injury Prevention: By strengthening the muscles used in running, such as the legs, core, and upper body, runners can reduce their risk of injury. Stronger muscles can better absorb the impact of running and help maintain proper form, which can reduce the stress on joints and decrease the risk of overuse injuries.
2. Improved Performance: Strength training can help improve running performance by increasing muscle power and endurance. Stronger muscles can generate more force and generate more propulsion, which can help increase speed and endurance.
3. Increased Endurance: Incorporating strength training in the routine can improve the running endurance. This can be achieved by working on both muscle strength and cardiovascular fitness. Doing strength training will help you improve your running economy by making your muscles more efficient. This in turn can lead to better running economy.
4. Reduced Fatigue: Stronger muscles can help reduce muscle fatigue, which can help runners maintain their form and pace for longer periods of time. This is important for runners who are training for longer distance races.
5. Balanced Training: Running is a high-impact sport that puts a lot of stress on the body. By adding strength training, runners can help balance out the repetitive motions of running and reduce the risk of imbalances, which can lead to injury.
It’s important to keep in mind that strength training should be done in conjunction with regular running, not instead of it. A proper balance between cardio and strength training is crucial for the overall improvement and maintenance of health.

The Strength Training Workout for First-Timer Runners

A good strength workout for runners can include exercises that target the major muscle groups used in running, including the legs, core, and upper body. Some examples of exercises that runners can include in their strength workout are:
- Squats: These exercises target the quadriceps, hamstrings, and glutes, which are important muscle groups for running.
- Lunges: Lunges are similar to squats, but they also work the hip flexors and glutes.
- Deadlifts: Deadlifts are great for targeting the hamstrings, glutes, and lower back muscles, which are important for stability when running.
- Planks and Side Planks: These exercises target the core muscles, including the abs, obliques, and lower back. A strong core can help with running form and injury prevention.
- Push-ups: These exercises target the chest, shoulders, and triceps, which can help with upper body strength.
- Pull-ups: These exercises target the back, biceps and shoulder blades which are important for maintaining posture and helping to counterbalance the constant forward motion of running.
It is important to do the strength training 2-3 times a week, for 2-3 sets of 8-12 reps, with a moderate weight that allows you to maintain proper form.

A Week of Running for a First-Time Runner

This is what a weekly running schedule for a complete beginner could look like:

Monday: Walk for 10 minutes, jog for 5 minutes, walk for 5 minutes.

Tuesday: Rest day + Strength Training (see above)

Wednesday: Walk for 10 minutes, jog for 5 minutes, walk for 5 minutes, jog for 5 minutes.

Thursday: Rest day.

Friday: Walk for 15 minutes, jog for 5 minutes, walk for 5 minutes, jog for 5 minutes.

Saturday: Rest day + Strength Training (see above)

Sunday: 30-40-minute walk.

Keep in mind that as you get used to the routine, you can gradually increase the running intervals by 1-2 minutes per week, and decrease the walking intervals accordingly. It is important to increase gradually, and in a steady pace over time, so that the body can adapt to new stresses.

Also, you can take rest days in the middle of the week, like Tuesday and Thursday or move them to the weekend. You may also adjust based on your work schedule or other time constraints. The important thing is that you should stick to it, be consistent and enjoy the process.

Looking to push yourself further? Let us know on Instagram (@humanfitproject).
January 1, 2023
The 30 best HIIT workouts for weight loss

HIIT or high-intensity interval training is exactly as it sounds. It’s bursts of high-intensity exercises followed by brief periods of low-intensity or rest periods. The purpose of doing HIIT workouts is to burn your body fat more effectively and burn fat more and in less time.

While HIIT workouts have been around for a long time, they are becoming more and more popular in gyms, studios, and classes. In fact, most of the small group classes are now HIIT exercise-focused.

You may also like: 10 workout challenges that will push your mental limits

How HIIT workouts work for weight loss: The watered-down science

When we work out at high intensities, something we can’t sustain for long periods of time, we deplete our oxygen stores and our muscles quickly build up lactic acid. After exercise our body then attempts to build those oxygen stores back up and clear the lactic acid. This process is known as EPOC, or excess post-exercise oxygen consumption. There’s supporting research that shows that the EPOC process can elevate our metabolism for several hours after a workout. Some call this the “after-burn” effect.

Why is it more effective than going for a long run?

You might still be wondering: how this intensity exercise is any different than going for a long run? Your heart rate is elevated, and you’re tired after a run, right? Again, it goes back to the EPOC process. If you go for a long run, you’re not working at a high enough intensity. HIIT workouts are designed to be all-out and unsustainable for long periods of time to trigger that response.

The different types of HIIT workouts

There is no right or wrong way to do a HIIT workout. They can be performed with different pieces of equipment, or with nothing but bodyweight. You can perform an exercise at all-out or moderate intensity, for a period of time like 10, 20, 30, 45, or 60 seconds. You can also perform a high intensity exercise for a prescribed number of reps, but then move quickly to another exercise like in a circuit. Some workouts even combine the two such as 10 reps of bench presses followed by 60 seconds of jumping jacks. The workouts below provide a mix of approaches.

How long do HIIT workouts need to be?

Research has shown that the health effects of a HIIT program can be seen in as little as three 10 minute sessions per week. But we suggest combo-ing up each HIIT session with traditional strength training. Three days of weight training per week, a steady-state cardio day (30min+), and two-three HIIT sessions at 10-15 min each is a powerful formula.

Do you need to find a new plan to follow? Check out our 35+ FREE workout plans for different goals and ability levels

The 30 best HIIT workouts for weight loss

The following HIIT workouts are a collection of routines that we’ve produced over the years. If you’re following a plan with days allocated to cardio training, you can swap in one of these workouts. You can also add these into your existing plan as a supplemental conditioning component, although, we may suggest cut back the total rounds or total amount of work. For example: if you do a regular strength workout then try one of these, you could be overtraining. You might want to do the strength workout, then do half of the HIIT cardio workout.

Shout out to the following expert contributors for their workout routines: Tim McComsey (@TimMcComsey), Keita Minakawa (@minakovichsky), Joe Rodonis (@JoeRodonis), John Gioffre (@the.life.pablo__), Bryan Olson (@thebryandavidolson), Brandon Marinelli (@marinellimuscle), and Luis Tejada (@LouieFitNYC).

1. The 4-exercise HIIT workout for fat loss

Jumping jacks x 20
Dumbbell squat to overhead press x 10
Close-grip push-up x 15
V-crunch x 15

rest 30s. repeat 10x

2. The 8-round HIIT workout for fat loss

Kettlebell swing x 15
Burpee with jump x 10
Push-up x 15
Bicycle crunch x 60s

rest 30s. repeat 8x

3. The 10-round HIIT workout for fat loss

Ice skater x 15 each side
Knee tuck x 10
Forward lunge x 10 per leg
Plank glute raise hold x 30s per leg

rest 30s. repeat 10x

4. The 12-round HIIT workout for fat loss

High knees x 12
Pile squat x 15
Push-up to side plank x 6 per side
Broad jumps x 10

rest 30s. repeat 12x

5. The quick-breather HIIT workout for fat loss

Jumping jacks x 40s
Side lunge x 15 per side
Explosive push-up x AMAP (as many as possible)
Bridge x 15

rest 15 seconds. repeat 6x

6. The upper body+conditioning HIIT workout

Superman push-up x 10
Power skip x 30s
Single-arm chest press x 8
Shadow box x 30s
Side plank x 30s

Rest as needed. Repeat 5 rounds

7. The lower body power HIIT workout

Eccentric goblet squat x 10
Squat jump x 10
Clean & squat x 6
Jump rope x 30s
Plank with hip raise x 15

Rest as needed. Repeat 5 rounds

8. The general athletic conditioning HIIT workout

Assisted single-leg Romanian deadlift x 8
Overhead reverse lunge x 10
Single-arm row x 8
Ice skater x 30s
Side plank #2 x 30s

Rest as needed. Repeat 5 rounds

9. The power+strength HIIT workout

Kettlebell deadlift x 8
One-handed get-up x 4
Single-arm snatch to squat x 5
Bear crawl x 6
Cradle x 8

Rest as needed. Repeat 5 rounds

10. The upper body+lower body combo HIIT workout

Single-arm shoulder press x 8
Reverse lunge to power skip x 8
Shoulder press x 8
Lateral lunge to hop x 30s

Rest as needed. Repeat 5 rounds

11. The category-1 HIIT workout

Body weight squat x 60s
Alternating lunges x 60s
Shoulder taps x 60s
Pushup x 40s
Mountain climber x 40s
Plank hold x 40s

Rest as needed. Repeat 1-3 rounds.

12. The category-2 HIIT workout

Dumbbell chest fly x 12 reps
Dumbbell chest press x 12 reps
Push-up x 12 reps
Reverse curl x 12 reps
Overhead press x 12 reps
Bent-over row x 12 reps

Rest as needed. Repeat 2-3 rounds.

13. The category-3 HIIT workout

Alt. jumping lunge (4) + Tuck jumps (2) x 60s
Battle rope x 45s
Push-up x 45s
Jump squat x 45s

Rest as needed. Repeat 2-3 rounds.

14. The category-4 HIIT workout

Burpee to Tuck jump x 10 reps
High knees x 30s
Alternating leg box jump x 60s
Kettlebell alternating lunge x 60s
Kettlebell squat upright row x 60s

Rest as needed. Repeat 2-3 rounds.

15. The category-5 HIIT workout

Jump squat x 30s
Kettlebell swing x 30s
Kettlebell squat x 30s
Jumping lunge x 30s
Windshield wiper x 10 reps
Hanging leg raise x 10 reps
Pushup-to-pullup x 10 reps

Rest as needed. Repeat 2-3 rounds.

16. The body reconstruction HIIT workout

This workout is a part of the 4-week Reconstruction workout plan.

Complete five rounds as quickly as possible. Rest two minutes between each round.

Dumbell thruster x10-12
Dumbbell push-up and row x10-12
Dip bar knee tuck x10-12
Dumbbell hammer curl x10-12
Dumbbell kickback x10-12
Burpee x10-12

17. & 18. The two-option summer conditioning HIIT workouts

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These two workouts are a part of the Built for the Beach v2.0 workout plan.

Option one: Complete exercises in a circuit format for 6 rounds. Rest 60 seconds after each round. Perform 10 reps per exercise.

KB goblet squat
DB bench press
DB bent-over row
DB high pull
Cable curl
Cable pushdown
Hanging leg raise

Option two (18): Complete exercises in a circuit format for 6 rounds. Rest 60 seconds after each round. Perform 10 reps per exercise.

DB thruster
DB renegade row
Push-up
Pull-up
DB curl
DB kickback
Plank (to failure)

19. The 4-move at-home HIIT workout

This workout is part of the 5-day holiday schedule for staying in great shape.

Complete all of the exercises in a circuit for five rounds.

Air squat 30 reps
Close-grip push-up 25 reps
Leg raise 20 reps
Hand crawl 15 reps

20. The at-home kettlebell HIIT workout

This workout is part of the 5-day holiday schedule for staying in great shape.

Complete all exercises in a circuit for five rounds.

Kettlebell Swing 10 reps
Kettlebell Clean 10 reps
Kettlebell Squat 10 reps
Sit Ups 10 reps

21. The Intermix tri-set HIIT workout

This workout is a part of the 4-week Intermix workout plan.

Complete 3 rounds with 60 seconds rest
1A. Burpee x 10 reps
1B. Mountain climber x 20s
1C. Flutter kick x 30s

Complete 3 rounds with 60 seconds rest
2A. Push-up x 10 reps
2B. Jumping split squat x 20s
2C. Hollow rock x 30s

Complete 3 rounds with 60 seconds rest
3A. Jump squat x 10 reps
3B. Ice skater x 20s
3C. Jumping jacks x 30s

22. The Intermix 100-rep and run HIIT workout

This workout is a part of the 4-week Intermix workout plan.

1. Run 1-2 miles

Repeat the following circuit until 100 reps are reached.
2A. Push-up x 10
2B. Squat x 10
2C. Plank shoulder taps x 10
2D. Superman x 10

3. Run 1-2 miles

23. The too much stuffing holiday HIIT workout

Jumping jacks x 30s
Bodyweight squat x 30s
Incline push Up x 30s
Plank x 30s
Reverse lunge x 30s
Superman x 30s
Rest 60s. Repeat x 3

24. The pre-pumpkin cheese cake HIIT workout

Butt kicks x 30s
Side lunge x 30s
Close-grip push-up x 30s
Star jump x 30s
Bridge x 30s
Plank push-up x 30s
Rest 60s. Repeat x 3

25. The post-food binge HIIT workout

Ice skater x 30s
Jump squat x 30s
Russian twist x 30s
Walking lunge x 30s
T push-up x 30s
Knee tuck jump x 30s
Bicycles x 30s
Rest 60s. Repeat x 3

26. The guilt-buster HIIT workout

Jumping jacks x 30s
Plank row/renegade Row x 30s
Thrusters x 30s
Sit-up x 30s
Push-up x 30s
Jump squat x 30s
Dumbbell deadlift to lateral raise x 30s
Rest 60s. Repeat x 3

27. The pre-food coma HIIT workout

High knee x 30s
Push-up x 30s
Burpee x 30s
V-up x 30s
Pile squat x 30s
Side plank up-downs x 30s
Rest 60s. Repeat x 3

28. The post-calorie bomb HIIT workout

Band squat & shoulder press x 30s
Side hops x 30s
Band alternating chest press x 30s
Walking lunge with twist x 30s
Split squat jump x 30s
Swiss ball roll-in x 30s
Star jump x 30s
Rest 60s. Repeat x 3

29. The “you’ll feel better after a workout” HIIT workout

Mountain climber x 30s
Plank row/renegade Row x 30s
Split squat x 30s
Split squat jumps x 30s
Dumbbell lateral raise & squat x 30s
Cross punching x 30s
Rest 60s. Repeat x 3

30. The post-party detox HIIT workout

Side hops x 30s
Dumbbell alternating row x 30s
Dumbbell deadlift x 30s
Jump squat x 30s
Dumbbell push-up x 30s
Leap frog/broad jump x 30s
Band shoulder press x 30s
Rest 60s. Repeat x 3

January 1, 2023
The 20 best ways to lose weight for good

If losing weight was easy we wouldn’t be bombarded with ads, promotions, and articles for the next revolutionary diet or miracle pill. Truth is: neither of those things exist. It comes down to smarter decisions when it comes to working out, eating, and living your life in general.

Related: Everything We Order from Whole Foods Every Week

But, there is one really great thing about weight loss being so hard. You’ll appreciate it a whole lot once you’ve figured it out and accomplished it. We’re not able to control everything in our lives, but successful weight loss is 100% controllable. You can lose weight and build the body you always wanted. The question is: are you will to make the right changes and stick to it?

Here are the 20 best ways to start you journey to losing weight—and keeping it off for good.

1. Lose weight by lifting heavy

Lifting heavy requires increase energy expenditure. It is also a surefire way to increase muscle mass. More muscle = Increased metabolism = More fat loss. Check out any of our 35+ FREE complete workout plans.

2. Lose weight with high-intensity interval training

High intensity interval training is another method many athletes use to peak growth hormone levels and to burn large amounts of energy in short to medium lengths of time. This is a good option for people who don’t have time for those long treadmill cardio sessions or prefer a more intense session. Check out our collection of the 30 best HIIT workouts for weight loss.

3. Lose weight by progressively work harder

Increase your workload with each set keeping the rep range the same every time. Progressive overloading will get you stronger and leaner. Heavier sets burn more energy. Apply this particular methodology to the 6-week Redemption plan or the 4-week Reconstruction plan.

4. Lose weight by changing up your reps

Our bodies are amazing and can rapidly adapt to the stresses of our environment. If you have been using one rep range for a long time and you have hit a weight loss plateau consider mixing it up and try a different rep range or routine. Don’t allow your body to get comfortable. For examples of how to do this, plus other unique ideas, check out the 7 euphoric pump-producing training techniques.

5. Lose weight with morning workouts

At the end of a long day at work you are less likely to want to train than you are in the morning. Getting it done at the start of the day ensures that each weeks worth of exercise is getting done and not being skipped.

6. Lose weight by eating less than you need

This one is just math. If energy in is less than energy out you’re going to lose weight. Simple. For a more in-depth understanding and analysis on how to eat what’s right for you, check out this massive informative piece on intuitive eating for lean muscle.

7. Lose weight by eliminating processed junk from your diet

Processed foods have far less nutritional value than their whole food counterparts and are often high in fat, salt and sugar. None of which are overly conducive for weight loss. Cut the crap. Check out our curated list of the 25 best muscle-building foods.

8. Lose weight by eating more protein

Protein due to its slower absorption rates (in comparison to carbohydrates and fats) keeps you fuller for longer which can help reduce the likelihood of cravings and over consuming. Eat more protein to reduce cravings and to stay fuller for longer.

9. Lose weight by filling up on fiber

Fiber is a contributing factor for healthy digestion and bowel movements. The more fiber you have, the less waste material ends up trapped in your digestive tract and the less you will weigh.

10. Lose weight by reducing your fat intake

Fat contains approximately 2.25x more calories than carbohydrates or protein. By reducing your fat intake or replacing them with carbs and protein you are essentially cutting your calories from fat in half.

11. Lose weight by eating up those dark leafy greens

Dark leafy greens supply us with excellent range of vitamins and minerals that the body needs in order to sustain optimal metabolic function and enzyme production aiding with fat loss processes.

12. Lose weight by learning how to control portions

This one is pretty simple; if there is less food on your plate there are less calories in your stomach. This one is good for those who want to lose weight without changing their diets. Depending on your diet and how often you exercise, it still might not be enough.

13. Lose weight with meal prep

The 5p’s: Prior Preparation Prevents Poor Performance. It’s a lot easier to stick to a diet and keep the weight off when all your meals are healthy and are ready to go. No more buying junk food simply because you don’t have time.

Although it may seem wise to skip breakfast due to decreased calorie intake, often later in the day it will leave you craving fats, sugars and other salty foods that you would not otherwise be craving if you had a high protein meal for breakfast. Also your body is more likely to hold on to body fat after eating your next meal as it doesn’t know when the next meal will be.

14. Lose weight by grocery shopping with a full stomach

If your craving food when you head to the grocery store you more likely to buy those little treats and unhealthy snacks than if you were feeling full. Always eat before you go food shopping.

15. Lose weight by working out on an empty stomach

First thing in the morning your body is still mobilizing fat as fuel from the night before. By doing fasted cardio we are taking advantage our natural fasting period and increasing its effects, burning up to 20% more fat than a normal cardio session. There’s some conflicting data on this, but it’s worth a try.

16. Lose weight by eating carbs after a workout

If you time your carbohydrates around training your body will utilize the energy from carbohydrates for training and muscle glycogen replenishment. This reduces the chance that the carbohydrates will be converted and stored as fat.

17. Lose weight by drinking more water

Drinking water before a meal and throughout your day can help suppress appetite. Also the more hydrated your cells are the better they function and the more effectively your body can remove waste product from your system. Fewer waste products, less weight.

18. Lose weight by sitting down and setting goals

Set a target and break it down into small steps. If you have a plan, you know where you are going and you are less likely to stray from the path, skip a workout or have a cheat meal. Have your goal in mind. Check out the blog, how to always have your best possible workout.

19. Lose weight by setting a deadline

Research suggest that you are more likely to achieve your weight loss goals by setting a reasonable time frame and making each day as important as the next. If you never set a time frame, your goals are always set in the future and you can easily put them off and not feel bad about it. That old saying “ I’ll do it later” but it never gets done. Don’t be one of those people.

20. Lose weight by holding yourself accountable

Whether it’s putting money on the line, joining a 12-week challenge or telling your friends your going to drop the weight. Get accountable and be responsible for your own success.

Get long-term results with a long-term plan

October 10, 2022
The 10 best bodyweight workouts for building muscle and losing weight

There’s this huge misconception out there that you can’t build muscle and lose weight with bodyweight workouts. Honestly, that couldn’t be further from the truth. There are plenty of workout combinations that can do the trick. While lifting weights is the probably the #1 way to build muscle fast, there are many instances where we either don’t like the gym scene, don’t have much time, or have injuries preventing us tossing around the iron. Whatever your reason for leaning towards bodyweight-only exercise, the two basic keys to making it work are steady progression and intensity.

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Why progression makes a difference in the success of bodyweight workouts

If a workout calls for 10 reps of an exercise, or 30 seconds, or 10 rounds. Every single workout you complete should be an improvement in efficiency. Those 10 reps should be done faster the next time, or you should squeeze in more reps during that 30 seconds bout of work, and those 10 rounds should either be done faster or additional rounds added. Progression is what pushes the body to grow and build. With each and every workout, you need to attempt to make progress. Nothing changes when you’re doing the same thing over and over again.

Why your bodyweight workouts should be intense and deliberate

It’s pretty easy to phone it in through a bodyweight workout. Cheating with half reps, moving slowly, and not focusing enough on the muscles actually being worked. It’s important to understand the purpose of each exercise you’re doing and execute it with hyper-focus and intent. This goes for all exercise, but it’s critical to be giving it your all during this type of training.

The 10 best bodyweight workouts for building muscle and losing weight

The following workouts had been built for two particular instances where bodyweight workouts are the only option. The first was done in the park for the Trail Mix Workout plan. When the weather is nice, it’s hard not to spend as much time outdoors as possible. Why not enjoy the weather and get a workout in?

The second was in Manhattan for the Gritty New York City Workouts. If you’re an urban dweller, gyms get packed during peak hours, and maybe that’s the only time you could get a workout in. Or, like the trail workouts, you don’t want to spend time indoors.

#1. The total-body bodyweight workout

1. Incline Push-up
2. Single-leg Decline Push-up
3. Dip + Tuck
4. Dip Bar Leg Raise
5. Pull-up
6. Neutral-grip Chin-up (or Chin-up)
7. Controlled Hanging Leg Lift
8. Decline Leg Lift + Pop

Complete 3-5 sets of as many reps of each exercise as possible. Rest as needed, but as little as possible. Run/jog 2-3 miles before, after, or in between the exercises.

#2. The two-move bodyweight workout

1A. Push-up
1B. Pull-up

2A. Spiderman Push-up
2B. Off-set Pull-up

3A. Mini-plyo Push up
3B. Eccentric Chin-up

Complete 3-5 rounds of each superset. Do as many reps of each exercise as possible. Rest as needed, but as little as possible. Run/jog 2-3 miles before or after the circuit.

#3. The metabolic conditioning bodyweight workout

1A. Jumping Jack
1B. Mountain Climber

2A. Jump Squat
2B. Squat Thrust

3A. High Knee
3B. Single-arm, Single-leg Plank

Perform each exercise for 30 seconds. Complete 3-5 rounds of each superset. Rest as needed, but as little as possible. Finish the workout with 5-10 “all-out” sprints. Rest 60 seconds between sprints.

#4. The upper body/climber’s bodyweight workout

1A. Single-arm Dead Hang
1B. Plank Toe Touch

2A. Knees-up Pull-up
2B. Plank Knee Tuck

3A. Static Pull-up
3B. Push-up

*4. Muscle-up

Complete 3-5 supersets per A/B grouping. Rest as needed, but as little as possible. Perform as many reps as possible of all exercises.Run/jog 2-3 miles before, after, or in between the exercises. * Perform 3 sets of muscle ups, based on abilities.

#5. The lower body/hiker’s bodyweight workout

1.Broad Jump
2. Squat Thrust
3. Star Jump
4. Bodyweight Squat

Perform each exercise for 20-30 seconds each. Complete 3,5,7, or 10 rounds . Rest as needed, but as little as possible. Run/jog 2-3 miles before, after, or in between the exercises.

#6. The lower body-upper body and abs split workout

1A. Incline Push Up x failure
1B. Squat Thrust x 30sec
1C. Pull Up x failure
1D. Bulgarian Split Squat x 10-12
1E. Bodyweight Squat x 30 sec
1F. Hanging Leg Raise x failure

Rest as needed. Repeat 3-5 rounds.

2A. Lying Leg Raise x failure
2B. Bench Crunch x failure
2C. Single-leg Sit & Stand x failure

Rest as needed. Repeat 3-5 rounds.

#7. The bodyweight+run fat loss combo workout

1. Run/jog 1-3 miles

Complete the following exercises as a circuit. Perform each exercise for 30-60 seconds. Rest 60-90 seconds. Repeat 3-5 rounds.

2A. Squat Thrust
2B. Bodyweight Squat
2C. Star Jump

Complete the following as quickly as possible.

3A. Pull ups x 25, 50, or 100
3B. Push ups x 50, 75, or 100

#8. The unconventional outdoor workout

1. Pull-up
2. Chin-up
3. Push-up
4. Single-arm plank
5. Hanging leg raise
6. Hanging leg hold
7A/7B. Swing/Squat thrust 5x30sec
8A/8B. Swing/Squat 5x30sec
9. Stair sprint x5-10

As many reps as possible for 3-5 sets w/60 sec rest unless noted.

#9. The giant set bodyweight workout

1A. Incline push-up
1B. Decline push-up
1C. Mini-plyo push-up
1D. Squat

2A. Dip/Leg raise
2B. Dip bar L-sit hold
2C. Bench curl up

3A. Pull-up
3B. Inverted row
3C. Mountain climber

As many reps as possible for 3-5 sets w/60 sec rest unless noted.

#10. The pull-up bar bodyweight workout

1A. Pull up
1B. Bulgarian split squat
1C. BW squat

Complete 10 reps of each exercise, then 9, then 8. Go all the way down to 1. Then work your way back up to 10 again. Rest as needed.

2A. Push up
2B. Squat
2C. Dip
2D. Single-arm plank
Complete as many reps as possible for each exercise. Rest as needed. Perform 5-10 rounds.

3.Hanging leg raise 3-5xAMAP

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October 3, 2022
Q&A: Fitness Meets Therapy according to CooperFit founder and entrepreneur Ryan Cooper

“Variety breeds fun by nature. It’s the unknown. It’s the adventure. It’s amazing. Launching CooperFit has brought to life the famous mantra that when you do what you love, you won’t work a day in your life.”

From leaning into the expansion of his heart as a father, to making an impact through giving back to global charities, Ryan Cooper has created a globally accessible product that enables access to mental and physical health for people looking to elevate their lives from anywhere in the world. Shaped by his experiences rooted in both failures and successes, he’s using his platform to have a greater impact on the community around him — inspiring a multifaceted approach to wellness and self-love.

Learn more about @CooperFitOfficial and sign up for the next 6-Week Intensive kicking off on September 13th.

MEET RYAN COOPER

Location: New York City
Certifications: Pilates Mat, NCSF PT, NLP- Neuro Linguistic Programming

HFP: What inspires you and how has it shaped launching the CooperFit 6-Week Intensive programs?

Ryan Cooper: ERGHHH!! SO many things! My daughter and her zest for life! My clients who are breaking through boundaries and bravely facing limiting beliefs or negative habits. I know for myself, I can see inspiration in my walk to the corner store. The guys doing great work on the external finishings of a home, the kid skateboarding in the park and practicing a new trick. It’s everywhere when we walk presently through life. I never want to be absent of that, and that inspiration has fueled me to build a business that has health, wellness, and life coaching at its core. While my everyday life of wearing several different hats in fashion, acting, and parenthood has reaped challenges and rewards, all of this coupled with the unknown brought on by COVID-19 had made it apparently clear a different kind of health and wellness community needed to be shared with the world.

HFP: Why is mental and physical health important to living an impactful life?

RC: “Know thyself”! If we don’t understand what is driving us we will constantly slip into patterns that don’t serve our end goal or those around us. I believe fitness should have a holistic-, mind and body approach. If the only focus is physicality we move toward narcissism, and if we neglect our body we miss out on endorphins and discipline that is so important to our mental clarity and ability to enjoy life to its fullest.

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HFP: How is CooperFit different from any other program?

RC: The program focuses just as much on the mental aspect of health and wellness because physical fitness is tied intrinsically into our mental state. The way we integrate 1:1 coaching and communal growth brings an authentic and encouraging approach to a space that can often feel intimidating to tackle.

The CooperFit levels cover not just physical exercise and flexibility (strength workouts and yoga) but also mental elasticity inducing techniques like (meditation and breath work) along with thought provoking group discussion and focused one to one coaching.

HFP: Why did you decide to get into coaching?

RC: I believe that in life we have to lean into the skills that we have inherently been gifted with. As a ⅔ on the enneagram I am almost equally an achiever and a carer. And in my work I feel the same way, if I can achieve results while helping others… there is no better way for me to go through life.

HFP: What was the process like for you to get there?

RC: The road always presents itself, even when we are trying to run from it. The more I dove into “bettering myself” emotionally, physically and vocationally, the more I discovered my passion for helping others who were blocked to achieve their goals.

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HFP: How would you describe your training philosophy?

RC: My training philosophy is simply to trust yourself more. The more we trust ourselves and listen to our heart and body, the more we will have the ability to discern if we can push ourselves and stop being lazy! Or, we may really hear, “you should take a rest day”, because we’re burnt out.

HFP: What about when it comes to nutrition?

RC: I grew up with food being unimportant, in the sense that it wasn’t meant to be fun or flavorful but a means to fuel you through the day. It wasn’t till I got older that I was able to tune into hearing what my body was craving and why! Nowadays food is a key indicator for my internal life and needs, it’s fun, and is so much more satisfying when I know why my body is asking for it.

HFP: How about your mental fitness?

RC: I am lucky in some respects to have come from the school of thought, “work harder and not smarter”! This gives a grit to dealing with life that I can now wholly appreciate, while giving myself space and Grace to learn to work smarter. But grit is not the only thing I say is important when it comes to mental fitness! I believe as our bodies need rest and nutrition, our minds do too, along with Joy, excitement and challenges.

HFP: What do you hope to do in (or bring to) the fitness community?

RC: I hope to continue to inspire my clients and the industry to just be their best selves, not for a prepackaged understanding of what health or physicality is supposed to look like. But what freedom being truly healthy can bring to our lifestyles, as well as our mental and emotional well being.

Learn more about the 6-Week Intensive — Sign Up Today!

August 15, 2021
5 nutrition habits that will transform your body

Consider the last time you opened the fridge, looked inside for three minutes, and then realized you were standing in front of an open fridge. “That’s a habit because you’re doing it out of routine,” says strength and conditioning expert, Abe Maynard (@abemaynard). “When unmanaged, these habits have the potential to ruin our hard work despite our best efforts,” he notes. But, when controlled, nutritional habits can help you manage your weight, build muscle, and enhance overall wellbeing.

Here, Maynard’s 5 tips for developing healthy nutrition habits:

1. Start with 1

Instead of trying to overall your entire diet, pick one meal that you can improve, says Maynard. If you’re usually starving at breakfast and love your go-to, but lunch is something you care less about, start there. Or maybe breakfast is the meal that you usually just throw together (or grab and go) so you’re open to change there more-so than dinner which you look forward to all day. Whatever meal or snack you decide to start with, from there you can identify how you will improve it. “For example, adding a handful of spinach to your smoothie or a half avocado to your eggs will help you consume more nutrient dense whole foods in a day,” says Maynard. “Once you build confidence in your ability to change your habit, then you can aim to swap processed foods for whole foods.” Looking for breakfast, lunch, and dinner ideas? Get your digital copy of the HFP cookbook.

2. Make swaps, not cuts

“This swapping is a key component to building habits as it doesn’t impact your pre-existing schedule and meal timing,” says Maynard. So if your nightly beer (or three) is the habit you’re trying to improve upon, you could swap it for a homemade mocktail [HFP likes Seedlip] or favorite tea. If you’re trying to eat less sugar, you could replace your afternoon cookies with a protein-rich (no-sugar-added) Greek yogurt with a few mashed up raspberries and chia seeds for a more filling but just as satisfying snack.

3. Allow for mistakes

“The best way to make a habit stick is to roll with the resistance that you experience through the process,” says Maynard. “Allow yourself the freedom to make mistakes as you perfect your new routine.”

4. Write it all down

“My clients have found success with journaling their habit consistency,” says Maynard. HFP likes this habit-tracking journal from James Clear. You can also get apps, like Way of Life, to track habits regularly.

5. Set your reminders

“Setting an alarm to put your shoes by the door might be the habit that helps you build consistency with running,” says Maynard. “Similarly, taking the salmon out of the freezer the night before might be the habit that drives your goal of cooking more meals at home.” Consider the habits you’re trying to form, and then the things that you can do to make them harder to abandon.

TRUSTED PARTNER

To work with Abe directly, follow him on Instagram @abemaynard.

June 24, 2021
How to Conquer Self-Limiting Beliefs

We’re dedicating the month of April to mental fitness. Every Sunday, we’ll be releasing a new feature designed to help you strengthen the power of your mind with Klay S. Williams (@planawithklay) a transformational change agent, author and podcast host who specializes in courageous wellness conversations in the media and corporate spaces. Our topics include: manifesting a breakout moment, overcoming the unexpected, discovering the hidden benefits of meditation, and conquering self-limiting beliefs. Here, the final article in the series: how to conquer self-limiting beliefs.

How to Conquer Self-Limiting Beliefs

Most of us have dreams—big dreams—whether they include reaching a certain rung on the ladder of your career, having a happy, fulfilling romantic relationship, or achieving a particular fitness goal. But if your present life looks nothing like your dream life, self-limiting beliefs could be to blame. “A lot of us know what we want, but self-limiting beliefs come in and say, ‘I can’t have that’ or “I’m not worthy of that” or “I don’t deserve those things,” says Klay. “So you’re limited in your present moment and not able to go forward to any of the things that you really want because of those self-limiting beliefs. You limit the possibilities. You limit the manifestation moment.”

Beyond your own ambition, self-limiting beliefs can impact how others perceive you as well.

“We train people how to treat us,” says Klay. “When we limit what we feel that we’re deserving of, what we’re worthy of, we kind of receive that.” Here, two ways to break the cycle of limiting beliefs and create the life you deserve:

Dig into your past.

Klay suggests giving this some serious thought: If you’re being completely honest with yourself in a nonjudgmental way, in a way that’s not blaming other people, what is the root of your self-limiting beliefs? Where do they come from? “Use your life as the blueprint and comb through your past,” says Klay. “Normally, there’s a teachable moment somewhere in our childhood or adolescence that gave us that first pebble to say, ‘Oh, this is how you should be treated, this is what I should accept.’ To be able to make that identification point, you get to strengthen yourself by knowing that it was never yours to take on. You’re able to go back and have a clear conversation with yourself and say, ‘This is what I was taught and I now can make a different decision.’”

Put it on paper.

On one side of your page write: What is the limiting belief? On the other side write: What is the opposite of that (what would happen if you believed in yourself)? Once you have one or more pairs written down, draw a line—a make-believe bridge if you will—between the self-limiting belief and the full belief. What is one step that you can take that will connect that bridge? “If I’m someone with a self-limiting belief that I can only receive the salary that I’m making, I can only stay in this project management role, the other side of that is, ‘Oh, I really want to be a managing director,’” says Klay. “The bridge maker, then, is asking for support and understanding what are the resources or the connections you need to make in order to be that.

It’s taking a step in the direction that will help you accomplish that goal by naming what the self-limiting belief is at the beginning.”

Hold yourself accountable.

“A major mistake that many of us make when attempting to conquer self-limiting beliefs is to begin a process without creating any form of accountability,” says Klay. “Accountability supports us in having a greater sense of discipline and commitment towards our end goal while reducing the risk of victimization,” he adds. “For instance, if your goal is to lose 50 lbs and you’ve done the work to identify that the origins of your self-limiting belief came from an unhealthy relationship with a parent who was verbally abusive about your weight as a child, you’re now able to understand that your weight loss goals must be for your own benefit and desires, without the need of proving anything to your parent. To hold yourself accountable, you can make the commitment by creating discipline in your nutrition, scheduling workouts, and carving out time to meditate or envision your end goal in peace. And if there is a set back at any point, accountability gives you permission to refocus and start again, without falling prey to victimization or pity.”

Need a workout plan? We’ve got more than 30 free ones to try.

Photography credit: Andre L. Perry; @perrylperry

Disclaimer:

This information is for educational purposes only and is not clinical medical advice. Please consult your healthcare and mental health practitioners prior to implementing any lifestyle change.

April 24, 2021
Discover the Hidden Benefits of Meditation

We’re dedicating the month of April to mental fitness. Every Sunday, we’ll be releasing a new feature designed to help you strengthen the power of your mind with Klay S. Williams (@planawithklay) a transformational change agent, author and podcast host who specializes in courageous wellness conversations in the media and corporate spaces. Our topics include: manifesting a breakout moment, overcoming the unexpected, discovering the hidden benefits of meditation, and conquering self-limiting beliefs. Next up:the hidden benefits of meditation.

Discover the Hidden Benefits of Meditation

Everyone knows meditation reduces stress, makes you more peaceful, and offers clarity. Those are the obvious pieces. However, Klay notes that there are even more benefits to be had. “Meditation is like a secret surfboard that allows us to ebb and flow over each wave that comes in our life,” he says. Read our conversation with him below on all the reasons you should start a meditation practice, plus the practical ways to do just that.

HFP: How did you discover meditation?

Klay S. Williams: I discovered it through one of my friends who’s a yoga teacher. She juxtaposes theological teachings with the power of meditation and created this whole new insight called Spirit Flow.

HFP: Why do you think it’s so difficult for people?

KSW: I think people are trying to be perfect and get it right rather than allowing themselves to just have the experience. I hear all the time from other people, and it was an issue for myself being a perfectionist, [that they’re] feeling like I’m not getting it. I can’t quiet my mind. I can’t still my mind. And sometimes it’s actually okay not to, to allow the different things that are flowing through your mind flow. Once I was able to take myself off of trying to be perfect, trying to get it right, and then just being okay with what was flowing through my mind is when I was able to quiet my spirit and quiet my thoughts, leaving that idea of perfection behind.

HFP: What are the hidden benefits of mediation?

KSW: The hidden part of it for me is creating a pathway to make greater life decisions and greater shifts. And what I mean by that is every time I’m in a spirit of meditating, I’m not seeking to be in control of any of the answers. I don’t know how to explain this but big picture problems are almost solved as soon as I’m done meditating. This hidden benefit has allowed me to fast track things in my life.

Meditation helps us to be balanced within ourselves and when we find balance, answers come. When we operate from a free flowing, confident and trusting space of balance, chances are the breakout moment will be lasting and not short-lived.

It also helps us absorb the aftershocks of resistance that will inevitably come our way. We are planted like a mighty Sequoia tree at the core of our foundation. For the average person something happens, a moment of resistance, and they are blown off of their path. A person that practices meditation is less likely to be swayed by the uncomfortable winds and storms of life. Even if they are, meditation helps make this experience temporary. She/he emerges again on the path of purpose and their dreams.

HFP: What are your tips for people that want to start a consistent meditation practice?

KSW: Download apps. Headspace is my number one favorite because it’s a non-judgemental way to meditate and meets people where they are versus trying to have people be forced into a mold. Calm is another really great app for meditation. Also Oprah & Deepak’s 21-Day Meditation Experience is a very good one because it starts with a potential theme of a problem. And then the meditation addresses it at the end. I also have a book, 365 Plan A Nightly Meditations, that can serve as a guide.

Whatever way you choose to meditate, have it on your calendar with an exact date and time every single day so it’s a routine. So, it’s popping up on your laptop, it’s popping up on your cell phone, it’s on your hard calendar as well. Get into that repetitious state and at least do it for 21 days to form the habit to support you in that level of consistency and that level of practice.

HFP: Would there be a benefit to maybe just committing to five minutes a day?

KSW: Totally. If you can do it at the same time within just five minutes a day, it would be life-changing.

HFP: Are there any signs that people can recognize that it’s actually working?

KSW: Disposition. You notice that you’re less irritable with other people. You have a greater empathy with yourself and other folks, mistakes that you make, mistakes that other people make are not as annoying. When things happen that are unexpected, you’re not upset as much. Your stress levels are down with the unexpected. You’re able to make much more clear decisions. You are much better tapped into your intuition. It’s very clear to you in terms of what your answers are to questions that may have been a little bit difficult to solve before you started meditation.

Photography credit:
Andre L. Perry
@perrylperry

Disclaimer:

This information is for educational purposes only and is not clinical medical advice. Please consult your healthcare and mental health practitioners prior to implementing any lifestyle change.

April 18, 2021