2023 is here. It’s scary how fast time goes by. Let’s get stronger — both physically and mentally — in 2023!
How are you looking at the new year? Are you seeing it as a time to start fresh? Or, as a time to build on what was built the year before, and the year before that, and the year before that?
Every year, HFP grows because we’re able to add to our collection of content that we’ve created to bring value to your life. Since our inception in 2009, we spent a tremendous amount of time and energy creating new material and refreshing and expanding our older pieces to improve your experience.
As we head into 2023, we’re more committed than ever to serving this community as best we possibly can through the creation and curation of new thoughtful, useful, and authentic content. As we work on all of that, we thought it would be a good idea to get you set up with everything you might have missed or might need as you make your fitness and wellness plans in the coming weeks and months.
The following is a curated collection to get you started off strong in the new year.
Give this a bookmark and a follow on all your favorite social media channels (@humanfitproject). Click the highlighted links listed below to read the full feature.
1. Use any of our 35+ FREE workout plans
It doesn’t matter what your goals are, we’ve probably got it covered, and if we don’t, let us know. While the fitness industry is always changing, our plans remain timeless. If they’ve worked for the dozens of experts we collaborated with then they can work for you too. Click the link above for everything from hardcore, heavy-lifting strength plans to very beginner bodyweight programming.
2. Optimize your overall mind and body performance with this daily protocol
While in pursuit of getting fitter, physically and mentally, you can always find ways to optimize how you feel and perform. Over the years, we’ve experimented with several strategies, methods, and techniques to be more efficient in the gym, get better sleep at night, be more productive at work, and generally feel more energetic throughout the day. Click the above link for the current daily protocol that works.
3. Stay fit while traveling with these 6 essentials
Travel is always an inspiring experience. We’re always coming up with new ideas and writing a whole lot more during a trip away. The only downside is, it’s hard to stay in that optimal routine for maintaining fitness. Having travel essentials make it a little easier and convenient. Click the link above for a list of six absolute essentials. Also, we did not receive any product or receive any payment from any of the products on the list at the time of publication.
4. Refresh your mind-muscle connection with these how-to videos of the 20 best exercises
If you’re a complete beginner, these are the exercises you need to know how to do—and these pointers will get you there. On the other hand, if you’ve been working out for quite sometime, there’s no harm in going through a refreshing. It’s not uncommon to catch yourself going through motions of a workout and miss out on gains, even if you’re seasoned and experienced. You might surprise yourself when you take a minute to actually think about what you’re doing during your workouts.
5. Make your new year transformation a huge success by strengthening these 6 traits
Many people who start a workout plan or a new diet for the first time fail. They’ll stick to it for a couple days—maybe a couple weeks—feel good, then start to slip little by little until they’re over it. One skipped workout turns into two, one cheat meal turns into an entire cheat day. Why? It’s most likely not the plan or the diet, but the personality traits of the individual following the plan and/or diet. Find out if you have the traits that lead to success.
6. Rise every morning refreshed with these moves before you even get out of bed
Waking up with some aches and pains are a part of the game. Instead of rolling out of a bed slow and sluggish, start things right with these quick and gentle moves to get the blood flowing. You don’t need to use all of them or do it every single day, but there’s no better to way to compliment a morning meditation than with these.
7. Start sleeping better at night with these 10 easy-to-follow tips
For some, getting into the gym regularly is the tough part, for others it’s the nutrition that gets them. Then there’s the ones that can’t get a lick of sleep and their hormones and mood get all out of wack. The research around the importance of sleep is only going to keep piling on. Instead of walking around lethargic or fighting it with obnoxious amounts of caffeine—try this pre-sleep routine.
8.Don’t let the office life wreak havoc on your body—do moves these at work
Sitting at a desk tightens us up. Low back pain? Knee pain? You’ve got to get up and walk around a bit to keep things from getting rusty. There are also a series of moves or exercises that you can easily do at your desk. These are by no means a workout, but little things like this make a difference.
9.Don’t stress a busy schedule—get fit with these 10 basic workouts
The number one excuse for not going to the gym or working out is a busy schedule. To be frank, that’s a pretty lame excuse. A workout is an hour or less per day and it’s going to make a huge long-term difference in the quality of your life. Even if you couldn’t careless about abs or muscles, you should care about your heart, lungs, and blood pressure, just to name a few. These workouts are quick, basic, and can be structured in several different ways to fit your schedule.
10. Stay productive at work—these 10 strategies will strengthen your creative muscles
Yeah, you’ve got life goals too. It doesn’t matter if you’re trying to climb the corporate ladder or make it out there on your own, burn out can catch up to the best of us. For as much time as you spend working your muscles, you should be showing as much love to your mind and soul. While on your rise to the top, follow these strategies to stay as positive, productive, and sharp as possible.
11. Heal your injuries with these pain-relief workout plans
Career-ending injuries are tragic, but if the doc says things aren’t that serious then don’t throw in the towel too soon. Inactivity only makes things worse. Do you have a bad knee? How about low back pain? Maybe it’s a stiff neck or elbow tendonitis? Our mobility expert has the workout prescription you need, minus the toxic pills you can probably do without.
12. Learn how to eat based off your intuition
There are no secrets when it comes to fitness and wellness. It’s about working out hard, trying to progress over time, and treating your body with respect. Eating quality foods are key in that. While you shouldn’t eat processed junk food, you can cheat here and there. After taking the time to learn what works for you, everything becomes intuitive. Don’t forget to check out the piece on how super-popular foods like avocado are nothing but a fitness facade.
13. Add these 25 foods to your grocery list
These are a complete no-brainer. If you wiped out your refrigerator and pantry and need to restock everything, you can’t fail with what’s on this list. It’s got your macronutrients like protein, carbs, and fats covered. Stock up here—it would be impossible fall off the fitness wagon when fully supplied with these.
14. Expand your cooking skills with these 5 seafoods recipes
Doesn’t it feel like salmon is always in the spotlight when it comes to seafood? It’s not that other options aren’t mentioned or available, but it just seems like salmon, salmon, salmon. For the most part, all seafood is very good for building lean muscle and maintaining weight, and let’s not forget, it’s a good source of those healthy fats that everyone likes to tout. These 5 dishes are a fun ways to eat seafood while giving the salmon a rest.
15. Reorganize your snack food drawer to stop feeling hungry
The word “moderation” is a tricky one. Moderation for one person could mean something completely different for another. The idea of, “just a little bit won’t hurt” is flawed. How often are you doing “just a little bit”. Once you’re in-tune with how your body works and responds to things like food and exercise, then that saying makes sense, but when just starting out, it’s a bit harder to justify. (More on this concept in the intuitive eating story). Snack foods can quickly catch up to you—these are the best and worst.
16. Lose fat in less time with these 30 HIIT workouts
High-intensity intervals have been proven time and time again to be a very effective fat-burner, especially when coupled up with strength training and good eating habits. They’re also a great way to get one heck of a sweat going. This is a collection of the best from HFP and it’s contributors.
17. Follow these 20 guidelines for long-term fat loss
There are loads of different training plans and dietary approaches to fat loss, but there are some hard and true guidelines that always seem to drive results. If you’re just getting started down the weight loss path, or have come against some headwinds recently then it’s worth making sure you’ve tried all of the possible options. Follow this list and you can’t fail.
18. Keep your routines interesting by swapping in these 10 multi-purposes exercises
The fitness industry is notorious for it’s ever-changing trends. One minute you should train this way, then the next minute it’s all about that way. The same goes with food and diet. The shifts are exhausting, and confusing, even for the experts. Above we listed some of the best exercises. They’re the best because they’re the basics and they won’t go anywhere. As for this list: these have gotten a bit more buzz the last year or so and are worth using as well.
19. Break through plateaus by using these “shock methods” to stimulate change
Making changes to your routine and workouts has merit. While it’s a good idea to give your plans a chance to work, it’s also very easy to fall into the same ol’ same ol’ rut. If you’re following an actual plan, it’s good to track progress over a few weeks: anywhere from as little as 4 and upwards to 12+ isn’t uncommon. Now, there’s most likely some small changes over those course of time like reps, sets, and rest periods, but nothing major. When things get stale, it’s a good idea to try some new methods—these will make things fun and could trigger a good response from your body.
20. Maintain a rock-solid core with these 20+ routines
There’s no debate that a strong core is the foundation of everything. If your workouts are primarily focused on the entire body and you’re using the basic big lifts like the squat, deadlift, and variations of presses, you’re most likely well-covered. However, there’s no reason why you can’t give your core a little bit more work as long as you’re still seeing progress. On the other hand, if you’re following more of a bodybuilder’s type workout, not every muscle of the core could be getting enough work—this will cover your bases.
21. Test your fitness with these 10 workout challenges
If you were to do 5 exercises, each for 10 reps, and needed to finish as many rounds as possible in 20 minutes, you’d probably be sweating like hell. Now, if you stay consistent with your training for several weeks, months, and years, you’ll be able to crank out several more rounds in that same amount of time. (And probably be sweating a whole hell of a lot less.) That’s progress, and that’s the purpose of these workouts. Pick one, or a few, and try them every few weeks or months. They’re also great workout challenges for friends and training partners.
22. Get over that fear of exercise
Absolute-beginners: This piece dates back to the 2014-2015 time frame but has been periodically updated as it’s very relevant to anyone that’s just getting started. The gym can be an intimidating and sometimes even awkward environment, this piece should help ease those feelings as you learn how to pick the right gym for you, work around crowds, and establish your schedule. You might also find our guide of the 4 simple steps to your first day at the gym to be helpful.
23. Save yourself from making these avoidable mistakes
Fitness is an ongoing process of learning. You learn what works, what doesn’t work, and what you body likes and doesn’t like. If you’re not careful, you can learn some very hard lessons along the way that can result in injury, burn out, or frustration from not seeing any results. Before you start your very first (or next) workout, give this a read-through. We made almost all the mistakes so you don’t need to. Train safe.