Fitness & Workouts
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The 8-Week Strong and Lean in 2025 Workout Plan
A lot can change in a decade, but something’s just don’t need to — like a solid strength and conditioning plan. In 2015, we launched the original “Strong and Lean” program in partnership with Men’s Fitness magazine (now Men’s Journal), featuring coach Ryan Heffernan of FOCUS NYC which quickly became a cornerstone for fitness enthusiasts looking to transform their bodies and lives. Fast forward to 2025, and we are excited to re-introduce the program: The Strong and Lean in 2025 Workout Plan. The “Strong and Lean in 2025” program isn’t just about lifting weights and counting calories — it’s about…
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Strong And Lean In 2025: Six Tips For Success
At the beginning of 2015, we launched the Strong and Lean in 2015 program to kick off the new year. This is our updated version: Strong and Lean in 2025. The developer of the workout and diet plan, Ryan Heffernan of FOCUS NYC shared six basic tips to help you on your road to success. Related: 35+ free workout plans for different goals and ability levels Enhanced Hydration Strategies Electrolyte Balance: While drinking 3-4 liters of water daily is crucial, balancing it with electrolytes can prevent hyponatremia and enhance hydration efficiency. Adding natural electrolyte sources like coconut water or electrolyte…
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Ozempic for Weight Loss: An Unbiased Deep Dive into Benefits and Risks
If you’re considering Ozempic for weight management, it’s important to first understand its primary use and the emerging uses. Traditionally used for diabetes care, Ozempic has also attracted attention for its potential to influence weight. Here’s a breakdown of what Ozempic is, how it works, along with the pros and cons. Related: 10 ways to start improving your health now Key Takeaways Ozempic, primarily prescribed for type 2 diabetes due to its blood sugar-lowering effects, has shown potential off-label weight loss benefits, though not FDA-approved for weight loss in non-diabetic individuals. Ozempic works by mimicking the GLP-1 hormone, which regulates…
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Don’t Be Afraid to Lift Weights If You’re Over 40: Embrace Strength Training to Age Gracefully
Strength training can be intimidating especially if you’re over age of 40, but it shouldn’t be. A lot people over 40, find themselves afraid to lift weights due to fears of injury, thinking it’s too late, or simply not knowing where to start. However, the benefits of lifting heavy weights extend far beyond muscle gain: it’s about preventing injury, moving better, reducing body fat, and enhancing overall health. If you’re over 40, here’s how to look at weight lifting and strength training with confidence. Related: The Over 40 workout plan Also related: 35+ free workout plans for different goals and…
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Essential Tips for Working Out for Beginners: Your Guide to a Consistent Fitness Journey
Taking the first step into working out for beginners can feel like a leap into the unknown. Our guide strips away the complexity to answer what you really need to know: how to set attainable fitness goals, where to start, and how to progress. In short, actionable segments, you’ll learn how to create a workout routine that blends cardio, strength, and flexibility—a well-rounded foundation for lasting fitness success. Consider this: The Very Beginner workout plan Got questions? Send us a message on Instagram (@humanfitproject). Key Takeaways Start your fitness journey with realistic, achievable goals, and get medical advice if necessary…
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Create Your Perfect Fitness Routine with Our Workout Plan Template
Having a structured fitness program is what leads to the results you want. Below are a series of our workout plan templates, tailored to meet the needs of both fitness newcomers and seasoned athletes. These templates act as a guide to achieving your goals while giving you some flexibility to DIY it a bit. If you want to take all the guess work out, check out our collection of over 35+ free workout plans designed for various goals and fitness levels. Key Takeaways Beyond the physical benefits, adopting a workout plan or fitness program fosters a profound psychological impact, including…
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The science of natural movement: How barefoot shoes could transform your body
In recent years, barefoot shoes have gained significant attention in the fitness and health communities. These minimalist footwear options aim to mimic the natural movement of bare feet while providing protection from environmental hazards. As we dive into the science behind barefoot shoes, we’ll explain how they can potentially transform your body, from biomechanics to muscle strength and overall health. Related: How to start a running routine The biomechanics of barefoot movement Barefoot shoes are designed to allow the foot to move as naturally as possible, which can lead to significant changes in biomechanics. A 2015 study published in the…
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The 7-Day Holistic Fitness Plan for Entrepreneurs and Executives
Entrepreneurs and executives need a holistic fitness plan as much as anyone. A tight schedule is no excuse. The effects of long hours and stress are too great to not counteract with exercise and self-care strategies. This holistic fitness plan for entrepreneurs and executives will sharpen the mind and strengthen the body. It’s for all the high-performers out there that want the same success with their fitness and health as they want for their businesses. We have the vision and strategy. You bring the discipline and grit that it takes to handle your business and apply it to your fitness…
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The Injury-Resilient Runner’s Workout Plan
A runner’s #1 mistake: Not strength training. While it’s true, the rule of specificity states that if you want to be a runner, you need to prioritize running, but that doesn’t mean to completely throw away the strength training. It just means to pull it back a bit. A runner’s workout plan needs strength days. Erin Warwood, our managing editor, is hard at work on her running performance, but now wants to start incorporating more strength in the mix to keep herself injury resilient. Below is the training blueprint she’ll be following over the next 8+ weeks and if you’ll…
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A Bodyweight Strength Workout for Runners to Prevent Injuries
Injuries happen to everyone but in a lot of cases, they’re preventable. By strengthening certain areas of the body that potentially have weakness or imbalances you can protect your joints and muscles. Recently, as part of Back On My Feet’s FitFest event, we had the honor of hosting a free workout session. For those unfamiliar, Back On My Feet is a remarkable non-profit dedicated to combatting homelessness and addiction through fitness and community. As regular participants in their Wednesday morning runs, we were thrilled to lend our expertise for FitFest. Below is a bodyweight strength workout specifically for runners, with…
