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What 24 Years of Training Taught Me About Lifelong Health and Fitness - This website earns commissions on qualifying purchases from posted ads. I started exercising 24 years ago, three days after giving birth to my son and we were released from the hospital. I was in my late teens and had no athletic background. I hadn’t played sports growing up, and I certainly didn’t possess some sophisticated understanding of exercise science. I just knew that I wanted to get in shape. My First Trainer was Essentially Television I started exercising with FitTV on cable, which probably ages me. I would do two workouts a day. At that point, my objective was to be skinny. I quickly reached that goal and discovered that being skinny bored me. It seemed commonplace, and I wanted something extra. I became interested in developing muscle and started gravitating toward trainers such as Cathe Friedrich. Her workouts introduced me to more serious resistance training and gave me an early foundation for what would eventually become a much deeper interest in strength and muscular development. Before entering the Air Force in 2004, I combined that training with fitness information I had found for Marine preparation. I had chosen the Air Force because I was a new parent and felt it was the wiser decision for my circumstances, but physically, I wanted to perform at the highest level I could, so I trained for the Marines’ requirements. That mindset paid off. During Air Force basic training, I achieved Warhawk status and ultimately earned Top Physical Readiness Trainee (PRT) recognition. At graduation, there was one top male and one top female PRT performer. I was the female. For part of the graduation ceremony, the two of us marched in front of everyone. That experience taught me something that has stayed with me ever since. I had never been an athlete. I wasn’t coming into the military with years of organized sports behind me. I had simply prepared with the intention of performing at my highest possible level. That showed me very early how much mindset, preparation, and consistency matter. A person can possess physical advantages and still be outperformed by someone who prepares more seriously and who wants to embody their vision of hard work. Becoming a Personal Trainer Around 2005, I became a personal trainer. That began another stage of my education. Obtaining my certification taught me the fundamentals of exercise programming, nutrition, strength training, and general fitness. I followed those principles myself, but after several years, I became frustrated. I was working hard, yet I wasn’t developing the physique I wanted. I wasn’t even developing the level of muscularity I saw in some of the women whose training videos I followed. That discrepancy made me curious. I started realizing how generalized much of the information available to ordinary consumers was. Fitness personalities could show impressive physiques while giving their audiences workouts and nutritional advice that didn’t necessarily explain the complete process behind those physiques. I encountered books that contained beautiful photographs of accomplished fitness competitors, like Cory Everson, accompanied by extremely general advice. I encountered workout videos that attributed impressive muscular development to routines that seemed inadequate to explain the result. I became increasingly interested in what happened behind the scenes. What did these people actually do? Who trained them? What did their coaches know? Where did the coaches learn what they knew? Questioning became important. Instead of simply following another person’s workout, I started studying the principles underneath the workout. I also became skeptical of the culture surrounding fitness information, particularly the tendency to guard useful knowledge. At the time, I sometimes felt that women in the industry were reluctant to reveal everything they were actually doing. There seemed to be a “don’t train your competition” mentality in certain corners of physique culture. Eventually, I started looking toward the men who were training many of the successful female competitors. If a male strength or bodybuilding coach possessed the information that helped create the result I was looking at, I wanted to know what he had studied. Going straight to the source—rather than to a student (like the women mentioned above) or a third party—is a shortcut or a “life hack” that I now follow throughout my life. Finding the Missing Pieces Around 2006 or 2007, after reading numerous books about exercise and nutrition, including my ISSA personal training coursebook, I discovered Burn the Fat, Feed the Muscle. That book had an enormous influence on how I approached nutrition. I began thinking much more systematically about calories, protein, lean mass, body-fat percentage, energy expenditure, and adjusting nutrition according to specific training and output. My education in resistance training was developing at the same time. Championship Bodybuilding became another major influence. For years, I had been accustomed to workout videos where you performed a few sets, felt the muscle burning, and moved on. I hadn’t fully understood how important the relationship was between resistance, repetitions, effort, progression, and adaptation. I began learning more about progressive overload, different repetition ranges, training intensity, and the amount of effort required to stimulate muscular development. I had spent years wondering why I could consistently complete strength-training videos without developing much muscle. Once I began applying more sophisticated bodybuilding principles, my body finally started responding the way I had wanted it to. Roughly six months after reading Championship Bodybuilding, I was on the stage, competing in a figure competition. Competing in Figure Around age 30, I combined what I had learned about bodybuilding with everything I had learned about nutrition. I continued studying subjects such as nutrient timing and eventually prepared for a figure competition. The experience also helped clarify what I wanted from fitness. I decided I didn’t want to compete again. My long-term priority was health, and some aspects of physique competition conflicted with that priority for me. I also had a history of disordered eating during my teens, which made extreme dietary control something I didn’t want anything to do with. My teenage relationship with food had been complicated. Body image was part of it, but there was another psychological element that people around me at the time probably didn’t understand. As a teenager, I had encountered the philosophy of Stoicism and became fascinated with the idea of controlling impulses and emotional reactions. I grew up dealing with circumstances that made emotional control feel extremely important to me. I developed my own misguided version of Stoic training, and food became one of the basic impulses I tried to control to develop discipline. Looking back as an adult, I can appreciate ideas about discipline and self-command while recognizing that some of the behaviors I developed around food were unhealthy. That history mattered when I evaluated figure competition. I knew there were places I didn’t want to take myself again. So I competed once, learned from the experience and continued training. Fitness had become a lifelong pursuit rather than a competition preparation cycle. From Bodybuilding to Athleticism By my early 30s, my interests were changing again. I started studying information from professional strength coaches and listening to discussions about how athletes were assessed. I became interested in unilateral training, weak-point training, and identifying deficiencies rather than simply building individual muscles. I started testing myself. How strong was I on one leg? How many bodyweight strength skills could I master? How flexible was I? Could I develop balance and coordination? Could I tumble? Could I learn gymnastics skills? For roughly the next six years, I devoted a considerable amount of attention to calisthenics, unilateral exercises, flexibility, gymnastics, and athletic movement. This gave me abilities that traditional bodybuilding hadn’t emphasized. It also taught me another lesson: specialization always has tradeoffs. My training environment complicated the process. The gym where I trained frequently rearranged its facilities. Areas that had been safe for practicing particular skills disappeared. Padding was removed. Rooms changed purposes. Movements that had once been reasonably safe became impractical for specific types of training. I tried gymnastics facilities as well, but finding serious instruction for an adult proved difficult. Many gymnastics programs understandably concentrate heavily on children and competitive youth athletes. As an adult attempting to develop skills, I often felt like an afterthought. Then I moved. COVID happened, and my primary gym with the functional training areas closed. Training environments changed again. Over time, I lost some of the gymnastics abilities I had developed because I no longer had a safe place to practice certain inversions and tumbling movements consistently. That period taught me how important environment can be. Discipline matters enormously, but certain skills require the right physical environment. A person cannot safely practice every movement anywhere. Bringing Weights Back After roughly six years of emphasizing bodyweight training and calisthenics, I noticed another change. My legs weren’t as muscular or robust as I wanted them to be. Calisthenics had given me tremendous benefits, but my own body responded better when I incorporated more loaded lower-body resistance work. So I changed the program again. This is one of the advantages of accumulating years of training experience. I don’t have to pledge allegiance to a particular training philosophy. I’ve used bodybuilding, traditional resistance training, running, calisthenics, unilateral training, gymnastics, flexibility work, and mobility training. Each tool has a purpose. I can select among them according to what I’m trying to accomplish during a particular period—or if I’m bored and want a change. What Training Clients Taught Me During these years, I also spent roughly a decade training other people. That experience was another form of education entirely. I worked with dozens of people across different ages, body types, and backgrounds. I trained both men and women, and I saw enormous variation in how individuals responded to exercise. One observation became especially important to me because of assumptions people sometimes make about my own physique. Over the years, people have occasionally looked at me and attributed my muscularity or physical condition primarily to genetics or racial background. Yet some of the women I trained responded to the same types of training I follow much faster than I did. They were coming to me for help. I was designing or teaching the training. Yet their bodies could sometimes respond more readily than mine. This reality exposes how people without experience with, or dedication to, a consistent training regimen or fitness lifestyle can view these matters through an overly simplistic and naïve lens. They make assumptions and treat them as fact, sometimes with enough confidence to state those assumptions directly to you, the trainer or athlete who has firsthand experience with the complexities of pursuing and reaching fitness goals. In short, no one should look at someone’s race and assume how much work was required to build a specific physique or achieve a particular level of physical performance. Broad stereotypes obscure the enormous variation among individuals and cheapen the complexity of human physiology, individual response to training, and the years of work that may lie behind a physical result. My own physique represents more than two decades of training, experimentation, nutrition, and adjustment. Coaching other people reinforced just how individual the process can be. Your Body Will Change Perhaps the most valuable thing I’ve learned from training for 24 years is what happens when your body changes. Mine has changed several times. When I first began exercising, I experienced significant trapezius discomfort. I had spent much of my childhood relatively sedentary, often sitting at a computer, playing video games, or doing other seated activities. Once I suddenly began training regularly, I dealt with trap pain that was sometimes severe. Eventually, as my body adapted and became stronger, most of that problem disappeared. During my early and mid-20s, maintaining the body composition I wanted was relatively straightforward. Around my late 20s, I began noticing subtle changes. I needed to pay somewhat closer attention to nutrition. Then my training changed dramatically during my calisthenics and gymnastics period. Years later, I saw the consequences of deemphasizing loaded lower-body training. My legs had changed, so I adjusted again. Then, in my late...
I Tried the AssaultRunner - This website earns commissions on qualifying purchases from posted ads. Nothing beats running outdoors when it comes to challenging your body through running. Every stride on the real ground requires your body to generate the speed, momentum, and force needed to propel you over roads, up hills, down trails, and across uneven terrain. But, recently, I tried the AssaultRunner Pro for the first time at my new gym, and it is the closest I’ve ever felt to running outdoors while still being indoors. Many people in the fitness community have heard of the Woodway, which was marketed as a revolutionary treadmill designed to mimic the feel of running on the ground. The Woodway is certainly interesting and, in my experience, quite loud. While running on a Woodway it feels different from running on a traditional treadmill, it falls short of replicating the sensation of generating your own momentum, like when running outdoors. The AssaultRunner is Different from Other Treadmills The first time I stepped onto the machine, I nearly lost my balance because I didn’t realize the belt would begin moving from the slightest shift in body movement. Unlike a traditional treadmill that dictates the pace, the AssaultRunner responds instantly to your movement. What makes the AssaultRunner unique is that it is a self-powered curved treadmill. There is no motor driving the belt beneath your feet. Instead, the treadmill responds entirely to your position, posture, and movement. The curved design allows you to control your speed naturally. Move toward the front of the curve, and the belt accelerates. Stay near the center, and you can maintain a steady running or walking pace. Drift toward the back, and the belt slows, making it easier to walk or recover between intervals. As a result, you’re constantly making subtle adjustments to your position on the treadmill. Your core remains engaged as you control your speed, maintain your balance, and determine where you want to be on the curve. Rather than simply keeping up with a machine-set pace, you’re actively creating and regulating the workout yourself. That level of control is what impressed me most about the AssaultRunner. It felt remarkably close to running outdoors, where every variation in stride, fatigue level, or incline naturally affects your pace. In fact, the machine is so sensitive that even subtle changes in posture affect your speed. Tighten your core, lengthen your stride, lean slightly forward, or alter your gait by the smallest amount, and the treadmill responds. You can actually watch those changes reflected in your speed and other metrics on the machine’s display. Traditional treadmills require you to keep up with the artificial momentum created by a motorized belt. The AssaultRunner requires you to create the momentum yourself. There is essentially no “free ride.” Every step contributes to moving the belt. As a result, you work harder, stay more engaged, and, for many users, burn more calories than they would on a conventional treadmill. What surprised me most was the amount of focus the machine demanded. Before stepping on, I assumed I would casually watch a video while running. But the sensitivity of the machine forced me to pay attention to my stride and posture. Zoning out was not an option — at least for a beginner. Every minor movement altered my speed, and I became fascinated by how closely the machine mirrored the natural variations that occur during outdoor running. Activity Category Best Choice Closest to Outdoor Running AssaultRunner Pro / Elite (Tie) Best Home Gym Value AssaultRunner Pro Best for Walking and General Fitness Traditional Treadmill Best for Incline and Decline Training Traditional Treadmill Best for Sprint Work AssaultRunner Elite or Pro Lowest Maintenance Woodway Curve Best for Data and Connected Training AssaultRunner Elite+ Best Overall for Serious Runners AssaultRunner Pro When you run outside, your speed is never perfectly constant. Fatigue sets in. You adjust your stride. You navigate uneven surfaces. Your pace fluctuates naturally. The AssaultRunner captures that reality better than any treadmill I’ve used. I can easily imagine the same thing happening outdoors. I can become slightly fatigued, and my pace drops. Maybe I step over a few rocks or adjust my stride to avoid uneven ground. My speed changes naturally, even if only by a small amount. The AssaultRunner reflects those subtle variations in a way that traditional treadmills cannot. I was so impressed that when the time comes to outfit my home gym, a traditional treadmill isn’t even under consideration. Neither is a Woodway. The AssaultRunner has earned the top treadmill spot on my dream home gym wish list. Have you tried the AssaultRunner? If you have tried this revolutionary treadmill, I’d love to hear your thoughts in the comments. If you haven’t, I recommend giving it a try. You may find, as I did, that it’s the closest thing to running outdoors without actually stepping outside.
What Did You Put on Your Face? - This website earns commissions on qualifying purchases from posted ads. About four months ago, I mistakenly purchased snail secretion from Korea. I had successfully tried a Korean facial kit and loved it, so I figured I’d try more. I saw a top-rated skin hydration cream and ordered it. As soon as I opened it and looked at the consistency inside. Oh, it certainly looked odd. But I proceeded, got my fingers into it. Then, when I lifted my fingers, I noticed a stream of goo uncontrollably latching onto everything. That’s when I looked at the label, which read, “Snail 92.” Then I looked at the back, which read, “92% snail secretion mucin.” I put my fingers back in the container, wiped some of that extremely gooey snail secretion off, and dabbed a bit on my face. I wasn’t going to waste my money, but I was certainly put off by the idea of putting snail secretion on my face. Still, in the interest of not wasting my money, I continued the ritual: snail cream on my face each night before bed, as part of my slugging routine—now, my literal “slugging” (or “snailing”) routine. Then, about a month later, I realized my skin looked more radiant, as radiant as when I had a signature facial. It was as if I was receiving a facial every morning. Soon, I was gladly dipping my fingers into that gooey mess—slathering the snail mucin on my face, then my neck, and a bit on my shoulders. I began to wonder where else I could use snail secretion. My hair has always been dry since it’s 4C, and although I have great products, like the SpoiledChild Rapid Recovery Hair Mask, which I’ve written about, I’m always open to new tools for my hair. One day, I decided to put the snail mucin on some of my hair. The next day, I wasn’t disappointed—my hair was highly moisturized and barely oily from the snail mucin. @doctoryoun My HONEST review of the COSRx Advanced Snail 92 All In One Cream. #dryounshonestreviews #snailslime #cosrxsnailmucin ♬ original sound – Doctor Youn I started researching whether people commonly use snail mucin in hair and whether there were products specifically for hair that contain snail mucin. And lo and behold—the same company I bought Snail 92 from has an entire haircare line based on snail secretion. I like this new journey my skin and hair are on, and I’ll keep you all updated on my results. Unlike Dr. Youn in the above TikTok, I give the product a 9.5/10. Have you ever tried snail secretion on your skin or in your hair? If you have or have not, please share your thoughts below!
Ladies, It’s More Than Jet Lag: How Ultra-Long-Haul Travel Impacts Muscle Tone and Hormones - This website earns commissions on qualifying purchases from posted ads. Long-haul flights are often framed as a mere inconvenience, leading to a stiff neck, swollen ankles, or poor sleep. We treat them as something you simply “bounce back from.” But for many travelers, especially women in their late 30s and beyond, long-haul flying can feel harder and harder to recover from. You get home and your body looks different. Softer. Puffier. Muscle tone seems diminished, and your legs feel unfamiliar. You may even wonder if you imagined all these changes. You didn’t. What is important to understand is this: Flying can unmask or accelerate visible changes during hormonally sensitive stages in your life. Flying Is a Physiological Stressor, Not a Neutral Event Ultra-long-haul flights (12–17 hours) place the body in an intense state of stress. Prolonged sitting, low cabin pressure, dehydration, circadian disruption, and a lack of mechanical loading all occur simultaneously. When you sit for that long: Glutes, quads, and calves are largely inactive and fixed in position Muscle protein synthesis (the process of repairing and building muscle) declines Insulin sensitivity in the legs drops significantly Blood and lymph pool in the lower body due to gravity and lack of movement In younger adults, the body often rebounds quickly. However, in women approaching perimenopause, recovery can be slower and sometimes incomplete without deliberate re-loading. This doesn’t mean muscle is permanently lost, but it does mean muscle tone can temporarily decline, making the body appear “softer” even without true fat gain. Why Inflammation Makes the Body Look Bloated Long-haul flights increase inflammatory markers and disrupt lymphatic drainage. As cortisol (the stress hormone) rises, fluid retention increases. The result is often swelling and altered contours, especially in the thighs and hips. Many women interpret this as fat gain, but in reality, it is a combination of inflammation, fluid retention, and temporary loss of muscle tone. These changes can linger for weeks if not actively addressed. Hormonal Context Matters A long-haul flight can reveal perimenopausal changes. Around the late 30s to early 40s, many women enter early perimenopausal physiology. Estrogen becomes less stable, progesterone often declines, and cortisol begins to have a stronger suppressive effect on muscle maintenance. Long flights amplify this environment by: Spiking cortisol levels due to physical and environmental stress Disrupting circadian rhythms, which govern metabolic health Suppressing melatonin, which is vital not just for sleep, but for muscle recovery and insulin sensitivity The above stress-induced manifestations are why some women notice body changes after a single major travel event and feel as though something shifted overnight. Why the Legs Are the First to Change The legs are highly insulin-sensitive, heavily affected by venous pooling, and contain the first muscles to lose tone during prolonged inactivity. Because they are visually prominent, many women report that their legs look “reshaped” or softer. This experience is common and physiologically explainable. What About Men? Men are not immune to these effects; they also experience inflammation and temporary muscle suppression. However, higher baseline testosterone and muscle protein synthesis rates offer more protection. Men are generally less sensitive to circadian disruption at the muscular level. This doesn’t mean men should ignore recovery. It means women in peri- and post-menopause simply need more intentional strategies. The Strategy: Why Breaking Up a Flight Matters Muscle suppression does not happen linearly; it accelerates after prolonged unloading. Two 8-hour flights separated by a stopover are significantly better for the body than one 16-hour nonstop flight. Break Up Your Flights – This Allows For: Restoration of mechanical loading through walking and standing Improved insulin sensitivity in leg muscles Resumption of lymphatic drainage Partial circadian re-alignment Even 48 hours of normal movement can meaningfully restore muscle signaling and reduce persistent tone loss. Optimize Your Environment: Tools to Combat Immobility While consistent movement is paramount, strategic use of travel accessories can significantly reduce the physiological stress of long flights, especially for women. Elevate Your Legs with a Travel Footrest One of the most effective strategies to combat lower body pooling and inflammation is to elevate your legs. This simple act helps counteract the effects of gravity on your circulatory and lymphatic systems. By raising your feet even a few inches, you: Improve venous return: This helps blood flow back to the heart, reducing the likelihood of blood pooling in the ankles and feet. Support lymphatic drainage: Elevated legs assist the lymphatic system in moving fluid out of your lower extremities, reducing swelling and the “puffy” feeling. Reduce pressure on major veins: Less pressure can help maintain better circulation throughout the flight. Consider investing in a portable, inflatable footrest that allows you to create a comfortable, elevated platform for your feet. Even in economy class, this small adjustment can make a significant difference in how your legs feel upon arrival. Invest in Quality Rest: The Inflatable Travel Air Pillow Beyond leg elevation, sleep quality on a long flight is crucial for managing cortisol and supporting recovery. Traditional neck pillows often fall short, leading to awkward sleeping positions and repeated jostling. An inflatable travel air pillow offers a more versatile solution, allowing you to rest your head and arms in various comfortable positions. This prevents you from repeatedly hitting your head on the seat in front of you or the window, promoting deeper, more restorative sleep, which in turn helps regulate hormones and reduce overall stress. The Takeaway At 25, the body rebounds automatically. Around 40, recovery begins to require your active participation. What many experience after a flight is not imagined; it is a convergence of stress, immobility, and the body’s hormonal context. The good news is that these changes are not permanent and are highly responsive to strategy. Your body wasn’t betraying you; it was giving you accurate feedback. Please share your thoughts below.
The Truth About “Ozempic Face” - The term “Ozempic face” entered popular culture almost overnight. The term is used to describe the hollowed cheeks, loose skin, and a prematurely aged appearance some people develop after losing weight rapidly on GLP-1 drugs. The implication is that Ozempic itself somehow causes facial aging. That assumption is wrong. What people are seeing has less to do with the chemical makeup of Ozempic and almost everything to do with what happens to the human body during prolonged nutrient deprivation. Trainers, nutritionists, and medical professionals recognized this immediately—not because they have extensive knowledge about Ozempic, but because they know what the effects of extreme dieting look like. Starvation Leaves a Visible Signature Ozempic works by suppressing appetite and slowing digestion. For people who have struggled for years with food noise, overeating, or metabolic dysfunction, that suppression can feel like relief. LLAFIT acknowledges that reality without judgment. Relief matters. But relief from hunger does not automatically translate into adequate nourishment; that distinction is where the “Ozempic face” problem begins. When food intake drops sharply and remains low, the body doesn’t selectively burn fat from your problem areas. Essential fat stores that support the face, hormones, and cellular health are salvaged for energy where calories are absent. When protein intake falls below what is required to maintain lean mass, muscle tissue is broken down. Collagen production suffers, making the skin less supple. And with a declined micronutrient intake, your hair thins, your mood shifts, and body functions are impacted. The scale moves down, but so does overall body quality. Muscle density, strength, and skin tightness decrease. You might obtain a smaller body, but not a hard body. This is why rapid weight loss, drug-assisted or not, so often produces a look that appears unhealthy, even when the number on the scale is celebrated. In contrast, weight loss achieved through training and mindful nutrition tells a different story. Training your muscles improves overall body shape, firmness, and metabolic resilience. It protects posture and movement. It supports the skin from underneath rather than stretching it thin. A body that has been trained retains strength and function, even when body fat is reduced. The result isn’t only a smaller frame, but a stronger, healthier body. This knowledge is why experienced trainers are not confounded by the cause of what is called Ozempic face or Ozempic butt, which translate to gaunt faces and under-exercised glutes. Those side effects are not new. They are what happens when weight loss occurs without adequate mechanical loading, protein intake, and nutrient sufficiency. It is the same pattern that appears with starvation diets, liquid fasts, and extreme calorie restriction. The method has changed, physiology has not changed. Trainers Aren’t “Anti-Ozempic”; They Understand Human Biology When figures such as Jillian Michaels speak critically about widespread Ozempic use, it is often misinterpreted as moral judgment. That framing misses the point. Her stated concerns are about sustainability and biological cost. People like Jillian, who have time-tested, applied experience in human performance, understand something that is easy to ignore in the rush for fast results: exercise plays a multidimensional role in overall health. Exercise is not just a tool for fat loss, it preserves and strengthens important body tissue, such as muscle, which any competent trainer treats like the diamonds of the human body. The last thing you should ever want to do is deplete the diamonds of your body, and like diamonds, muscles require pressure (exercise) to be built; this is also the reason they should not be neglected once hard-earned. Benefits of Muscle Retention Muscle loss accelerates aging and compromises strength, balance, and metabolic health. Muscle is a primary regulator of glucose disposal and insulin sensitivity. Muscle loss directly impairs insulin regulation, increasing the risk of Type II diabetes. Less muscle makes future weight maintenance harder, not easier—and metabolically, it leaves the body less capable of handling carbohydrates at all. Ozempic is prescribed to diabetics because their metabolic health is already compromised enough to justify pharmaceutical intervention and risks. This is where the Ozempic conversation becomes uncomfortable but necessary. When muscle loss is accepted or ignored in the pursuit of weight loss for appearance, it pushes individuals toward the very disease Ozempic is meant to manage. That dichotomy illustrates just how serious the underlying metabolic risk already is. Once muscle is lost, it is far more difficult to rebuild later, especially as we age. The Ozempic Sustainability Problem Ozempic is rarely a one-time intervention. For most users, it requires ongoing injections or pills, ongoing expense, and long-term tolerance of side effects that can meaningfully reduce quality of life. Supply disruptions, rising costs, and cumulative risks make it an unsustainable solution for many people who do not medically require it. When the drug is discontinued, the body often rebounds unless a foundation of strength, movement, and nourishment was preserved all along. This is where the disconnect between public perception and expertise becomes most visible. Trainers see patterns repeat. The public sees transformation photos and assumes progress. One group recognizes a familiar train wreck approaching. The other sees a miracle. Most people do not want caution when relief from a long-standing goal is finally within reach, and many will only learn through experience rather than by listening to those who have already observed the outcome dozens of times before. But the irony is that listening to those with applied knowledge (i.e., trainers, medical professional, nutritionists) is the real shortcut—the one that produces results that last. Consider the sustainability of the following: Lifelong injections or pills Ongoing cost Gastrointestinal side effects Unknown long-term risks Supply shortages For many, Ozempic becomes a luxury they can’t maintain, not a medical necessity they can sustain. And when they cease taking the drug for reasons related to its unsustainability, the body reverts unless muscle mass, movement habits, and nutritional foundations were protected along the way. LLAFIT’s Position LLAFIT understands that Ozempic can be helpful for certain individuals battling severe metabolic dysfunction or lifelong food noise. But for anyone who values longevity, strength, youthful tissue, functional health, and sustainable results, starvation-based weight loss can be a dangerous trade-off. Ozempic isn’t inherently a bad choice to help control hyper-appetite or food noise. For some individuals, under careful medical oversight, it can be a useful tool. But for anyone who values strength, longevity, tissue health, and true anti-aging, starvation-based weight loss is a dangerous trade. The goal is not simply to take up less space, it’s about the quality of the space you take up. At the root of Ozempic face—and the growing list of negative body composition and skin-related side effects—is a lack of emphasis on strength, nourishment, function, and longevity when it comes to fat loss. Please, share your thoughts below.
Sample 5-Day Split Training for Longevity, Strength & Recovery - Your body is a reflection of your daily habits, and if you’re aiming for transformation, training just a few days per week isn’t enough. While the often-prescribed three-days-per-week training recommendation might be a gentle starting point for beginners, real results in fat loss, muscle building, or skill development require consistent exposure to stimuli. These goals require typically four or more days of focused training per week. That’s the minimum your body needs to adapt, grow, and truly level up. Split Training for Maximal Results, Recovery, and Longevity Split training is a time-tested, intelligent solution for reaching fitness goals and ensuring you reach a sufficient activity level each week. The ultimate goal is maximum results and long-term health. Instead of taxing your body every session with a full-body workout, split routines enable you to target specific muscle groups or performance goals on separate days. The result? You can train more often without burning out, giving each muscle group the chance to recover, grow, and come back stronger for future training. Split training also supports variety and structure, two things that can help you to stick to a regimen and build a habit. When properly designed, a split routine offers the frequency needed for progress, while also protecting against overtraining by respecting your body’s recovery needs. In this post, you’ll learn how to design a balanced 5-day split that builds strength, mobility, flexibility, and cardiovascular endurance, using a real-world example of a routine built for long-term health and fitness. Split routines offer several advantages over full-body workouts when it comes to recovery and long-term implementation: Focused intensity: You can give more effort to fewer muscle groups per session. Recovery built-in: Alternating training zones (e.g., legs vs. upper body vs. mobility) allows for systemic recovery. Neurological adaptation: Practicing skill-focused movements after low-intensity or off days, when your nervous system is recovered, improves learning and control. Volume management: You can train at higher weekly volumes while spreading the load. Daily Movement Goal 10,000 steps/day on training and non-training days. Walking, a low-impact aerobic activity ensures you’re moving daily without interfering with recovery from your other more intense weekly workouts. Sample Weekly Routine Overview Below is a sample weekly training routine aimed at building and retaining strength through calisthenics and weight training, alongside flexibility and mobility movements for healthy whole-body movement, long-term performance, and injury prevention. Sunday – Skill Day I Focus: Core activation + Handstand work Style: Controlled calisthenics, isometrics, balance holds Goal: Train proprioception, coordination, and midline control Length: 45–60 minutes (5-7 min warm-up; 40-min workout; 15-min cool-down and stretch) Monday – Active Recovery (OFF) Low-intensity movement Goal of 10,000 steps Tuesday – Upper Body Strength Day Focus: 80% calisthenics (pull-ups, dips, push-ups, levers) Supplement: 20% weights (rows, shoulder press, accessory lifts) Intensity: Moderate-high effort (RPE 7–8), 4–6 sets/move Goal: Maintain or build strength while preserving joint health Length: 45–60 minutes (5-7 min warm-up; 40-min workout; 15-min cool-down and stretch) Wednesday – Glute Focus Day Focus: Glute bridges, banded hip thrusts, split squats, RDLs Optional: Plyometric work (if recovery allows) Goal: Strengthen posterior chain for hip health, sprinting power, posture Length: 45–60 minutes (5-7 min warm-up; 40-min workout; 15-min cool-down and stretch) Thursday – Skill Day II: Gymnastic Strength + Flexibility Focus: Muscle-up and pull-up progression, core exercises, pancake stretch, active splits Blended with mobility drills and static holds Goal: Restore movement quality and deepen strength-through-range Length: 45–60 minutes (5-7 min warm-up; 40-min workout; 15-min cool-down and stretch) Friday – Active Recovery (OFF) Walk, stretch, light foam rolling Goal of 10,000 steps Saturday – Leg Day Focus: 80% strength work (squats, lunges, deadlifts) Add: 10% mobility (Cossack squats, hip openers) + 10% flexibility (hamstring/glute stretches) Goal: Maintain leg power, tissue quality, and functional strength Length: 45–60 minutes (5-7 min warm-up; 40-min workout; 15-min cool-down and stretch) How to Prevent Overtraining with a 5-Day Split Split routines can still lead to overtraining if not programmed smartly. Here are ways to keep recovery aligned with your training load: Alternate CNS demand: Don’t stack your most neurologically demanding sessions back to back. This is why Skill Days are separated and legs come last in the week. Include restorative work: Flexibility, mobility, and active rest days aren’t optional. They’re your longevity insurance. Cycle intensity: Not every week needs to be maximum output. Use RPE (rate of perceived exertion) to guide volume. Sleep and steps: Low-intensity steps and proper sleep do more for recovery than most supplements. Final Thoughts A 5-day split can be an effective training schedule if designed with intention—not just muscle group targeting, but also neurological freshness, movement variability, and built-in recovery. Whether you’re training for performance, posture, or long-term vitality, this kind of program will help you train smart, stay strong, and stay in motion for decades in the future. Want to learn how to personalize this split for your needs or cycle intensity through the seasons? Reach out via the LLAFIT contact form, or drop a comment below. 
I Tried SpoiledChild’s Liquid Collagen - LLAFIT is not affiliated with or sponsored by SpoiledChild. This is not a paid review. As with SpoiledChild’s S24 Rapid Recovery Hair Mask, which I’ve previously reviewed, I gave in to trying the brand’s Extra Strength Liquid Collagen or E27 after seeing what seemed like hundreds of gimmicky social media ads. The claims in the advertisements felt exaggerated; for example, I don’t believe a collagen supplement can cause the dramatic weight loss shown in some of their ads. That said, my experience with SpoiledChild’s hair mask genuinely surprised me after my first use, and I soon subscribed to the product. My son and I both see and feel exceptional improvements in our hair. It was that experience that suspended my skepticism of their heavy marketing tactics and led me to consider their other products. So, after weeks of seeing ridiculous claims in SpoiledChild’s collagen ads, I finally clicked through and made a purchase. Why Supplement With Collagen? Collagen plays a major role in skin elasticity, joint health, hair strength, and nail growth. It’s a structural protein that naturally declines as we age, which is why supplementation can be helpful. Of course, you can also ingest collagen naturally. For example, in many Asian cultures, collagen-rich foods—such as bone broths, fish skin, and slow-simmered soups—are a regular part of the daily diet, long before collagen powders and liquids became a wellness trend in the West. Knowing the benefits of collagen, I’ve taken a daily collagen supplement for years. With my previous collagen supplement, the most noticeable benefit was stronger nails, and that alone made it worth continuing. However, my results from that brand were fairly limited beyond stronger nails. The Results After trying SpoiledChild’s Extra Strength Liquid Collagen, I was pleasantly surprised to experience clear additional benefits. First, my skin feels noticeably softer to the touch and looks visibly smoother and radiant. This wasn’t something I had experienced with my previous collagen supplement. Second, my nails are even stronger and longer than before, which I didn’t think was possible given how fortified they already were when using my old collagen supplement. But the best benefit of all: My hair is growing at a faster rate than it was previously. That alone was enough to convince me. Because of these results, I’ve officially switched. I no longer subscribe to my old collagen brand, and I’ve added SpoiledChild’s Extra Strength Liquid Collagen to my existing SpoiledChild subscription box. Mango is my preferred flavor. Final Thoughts I don’t know what kind of magic they have going on at SpoiledChild’s product lab, but based on my experiences so far, they produce exceptionally effective products. Have you tried any SpoiledChild products? If so, leave a comment below. LLAFIT encourages sharing your experiences with other web site visitors.
What is Hormone Replacement Therapy (HRT) and Can It Help You? - Disclaimer: This article is for informational and educational purposes only and is not intended to diagnose, treat, or replace professional medical advice. Hormone therapy should only be pursued under the guidance of a licensed healthcare provider. LLAFIT.com does not provide medical services and is not liable for decisions made based on the information in this article. Here’s the scenario: You’re a woman pushing 40 or already over 40. You’re training hard, eating clean, doing everything you have always done to stay fit. Yet suddenly your body feels different. Muscle is harder to maintain, fat is creeping up around your hips and stomach, and cellulite is appearing out of nowhere. The list goes on, growing each year or even each month. What has changed? You are training just as hard and frequently, and eating the way you always have. The sudden changes in your body might be completely out of your control; they certainly feel that way. What you are experiencing could be hormonal changes that come with age and intensify as you approach perimenopause and eventually menopause. Your body is preparing the shutdown sequence—the long fizzling out of estrogen and testosterone production that was previously at levels that managed so many functions of your body: keeping your skin thick, supple, and tight; your energy levels elevated; and your muscles strong and more responsive to strength training. Your body’s sudden resistance to respond to your efforts, and other abnormal changes in your composition and mood, could all be signs of hormonal imbalance—specifically, declining testosterone, estrogen, or progesterone, which most commonly occurs during perimenopause or after menopause. A Brief History And Misconceptions About HRT for Women HRT for women has existed for decades, but in 2002 the Women’s Health Initiative (WHI) study sparked widespread fear after reporting an increased risk of breast cancer and heart disease following the therapy. What the media failed to clarify was that the study used synthetic hormones, not bioidentical ones, and that most participants were over 60 years old and starting HRT well after menopause. Since then, newer research has refined our understanding of the risks and benefits of HRT, showing that for most women under 60, or those who begin therapy within 10 years of menopause, HRT can be both safe and beneficial. Unfortunately, the fear generated from that study still lingers today, causing many women to avoid treatment—or worse, to be guided toward underdosed, outdated solutions that don’t reflect modern science or the needs of active, health-conscious women. Common Signs You Might Have Low Estrogen or Low Testosterone Signs of Low Estrogen Signs of Low Testosterone Irregular periods or missing periods Low motivation or mental fatigue Night sweats, hot flashes Difficulty building or retaining muscle Dry skin or vaginal dryness Weakness or decreased strength Mood swings, irritability Poor recovery after workouts Poor sleep or waking at 3 a.m. Depressed or “flat” mood Sagging skin, thinner hair Increased body fat despite same diet/exercise Increased fat storage (especially hips, stomach, arms) Low sex drive Why Hormone Replacement Therapy Can Help Hormone Replacement Therapy is about more than “fixing hot flashes.” It can help restore the anabolic environment your body needs to thrive, particularly if you’re a physically active woman who cares about muscle preservation, body composition, and long-term health. Did You Know: Perimenopause can occur between ages 35–50; the average age is 45. HRT can have a profound impact on how a woman feels and performs. It can help improve muscle tone and overall physical performance, while also boosting energy, focus, and sleep quality. Many women find that it helps restore libido and stabilize mood, bringing back a sense of vitality that had slowly faded. Beyond these benefits, HRT also supports bone density and joint health, which helps to preserve strength and mobility over time. It can improve skin elasticity and reduce unwanted fat accumulation, while delaying visible signs of aging by maintaining collagen production and supporting metabolic health. What Are the Risks of HRT? All medical interventions have risks, but with the right provider and proper monitoring, HRT-related risks can be minimized. Possible risks include: Slight increase in breast cancer risk (mainly with combined estrogen + synthetic progestin — less with bioidentical forms) Blood clots or stroke, especially with oral estrogen (transdermal is safer) Fluid retention, bloating, or mood swings if improperly dosed Overuse or unsupervised testosterone can cause side effects like hair growth or voice deepening (rare with medical guidance) Risk Reduction Tips To minimize risks and get the most out of hormone replacement therapy, it’s important to follow a few key principles. Using transdermal estrogen, such as a patch or gel, is generally considered safer than oral forms, especially for women concerned about clotting risks. It’s also wise to opt for bioidentical hormones, like estradiol and micronized progesterone, which are structurally identical to what the body naturally produces. Regular bloodwork every three to six months is essential for monitoring your hormone levels and adjusting dosages if needed. Just as crucial is working with a provider who truly understands female physiology and recognizes the unique needs of active women. Avoid any clinic that pushes cookie-cutter regimens without personalized testing, those programs often miss the mark. When it comes to choosing an HRT delivery method, not all options are created equal. Some women gravitate toward convenience, but effectiveness and safety should always be the priority. HRT Delivery Options – What Works Best? 1. Pellets (Subdermal) Pros: Long-lasting (3–5 months); no daily task Cons: Can be overdosed, hard to adjust once inserted; expensive; few practitioners monitor closely Verdict: May work for some, but lack of dosage flexibility is a drawback 2. Injections Pros: Precise dosing; easy to titrate; high absorption Cons: Requires comfort with needles or clinic visits Verdict: Best for women who train seriously and want reliable, controllable dosing — especially for testosterone 3. Oral (Pills) Some forms of progesterone are best taken orally (e.g., micronized progesterone at night for sleep) Oral estrogen has higher clot risk vs. transdermal 4. Creams Pros: Painless, easy to apply Cons: Hard to dose precisely; can rub off on others or pets; absorbs variably based on activity/sweat Verdict: Not ideal for active women who train or shower multiple times a day How to Find an HRT Practitioner (Without Getting Ripped Off) Here’s where many women run into trouble: HRT is big business, and some providers care more about revenue than results. Here’s what to look for and what to avoid: What to Look For in a Provider Medical professionals (MD, DO, NP) with experience in hormonal optimization for women A clinic that includes baseline bloodwork before prescribing anything Ongoing testing and follow-ups (at least every 3–6 months) Willingness to personalize dosing and delivery method based on your goals + labs Transparent pricing and realistic results What to be Wary of from a Provider Be wary of “wellness” clinics or spas that aggressively market one-size-fits-all hormone creams, especially when paired with beauty services rather than medical oversight. Avoid overpriced treatment packages that bundle in skincare products or unrelated upsells. Be cautious of clinics that only offer pellet therapy without flexible dosage adjustment, as well as practitioners who downplay side effects or refuse to conduct regular lab monitoring. Lastly, steer clear of providers who rely on outdated protocols while charging premium prices, these providers often prioritize profit over personalized care. Some of the highest prices come from clinics that offer a bunch of unrelated “self-care” services (facials, IV drips, etc.) and HRT is just a side hustle. Don’t fall for the packaging. Ask about dosing philosophy, monitoring frequency, and treatment flexibility. Summary of provider red flags: “Wellness” spas or clinics that push one-size-fits-all hormone creams Overpriced “packages” bundled with skincare or unnecessary upsells Do not accept insurance Clinics offering pellets only, with no dose adjustment options Practitioners who downplay side effects or refuse regular lab monitoring Providers using old protocols (i.e., cream-only administration) but charging luxury pricing Final Word If your body is changing in ways that don’t match your effort—it might be your hormones. HRT isn’t about “fixing aging,” it’s about supporting your biology, performance, and longevity in a targeted, intelligent way. And for active, performance-driven women, not all HRT is created equal. You deserve more than outdated creams or cookie-cutter solutions. If you are experiencing two or more of the symptoms listed in the introduction of this post, it might be worth your while to research a provider in your area to connect with and have your hormone levels tested. If you find that you in fact have decline estrogen or testosterone, you might be delighted at the results you can gain from hormone replacement therapy. 
Lead Has Been Found in Common Protein Powders: What Now? - This website earns commissions on qualifying purchases from posted ads. Affiliate links are in this post. I have used protein powder for workout recovery (intra- and post-workout) for more than twenty years. For most of that time, my go-to brand was Optimum Nutrition Gold Standard Whey. A few years ago, I switched to Naked Nutrition to get away from the artificial sweeteners found in many popular protein powders. Naked’s promise sounded ideal: non-GMO, pasture-fed cows, soy-free, premium ingredients, and their slogan, “Only three premium ingredients with nothing to hide.” Given all that, I was surprised to see Naked Nutrition ranked among the highest for lead content in protein powders in a recent Consumer Reports 2025 study. Not far behind was my former favorite, Optimum Nutrition Gold Standard Whey. It feels like it’s getting harder to find truly clean food and supplements that are safe to use every day, especially for those of us who take fitness and recovery seriously. What the Study Found About Lead in Protein Powders Consumer Reports tested 23 popular protein powders and shakes and found that more than two-thirds contained more lead per serving than experts consider safe to consume in one day. Plant-based protein powders had the highest tested levels, averaging nine times more lead than dairy-based powders. Still, half of the whey and dairy options tested contained enough lead for experts to advise against daily use. Per the Consumer Reports study, the worst results came from Naked Nutrition Vegan Mass Gainer, which contained about 1,570 percent of the safety limit for lead. Other brands that ranked high in lead levels included Huel Black Edition, Garden of Life, and Momentous Plant Protein. Even well-known names like Quest, Orgain, Muscle Milk, and Optimum Nutrition Serious Mass showed measurable amounts of lead, cadmium, or arsenic. Cumulative exposure is the primary danger. While one scoop won’t hurt you, lead builds up in the body over time. Long-term exposure has been linked to kidney damage, high blood pressure, and reproductive issues. Doctors agree that the ideal level of lead exposure is zero. Because most of us use these products daily, risks can quietly grow over time. How Lead Ends Up in Protein Powders According to Consumer Reports and other nutrition researchers, heavy metals like lead often come from the soil where plants are grown or from equipment used in supplement manufacturing. Unfortunately, the FDA does not regulate supplements the same way it regulates food or medicine, so there are currently no strict limits for heavy metals in protein powders. This lack of oversight allows companies to market “clean” or “natural” products without proving they’re free from contaminants. What Consumer Reports Recommends Consumer Reports suggests that most people don’t need to use protein powder every day, since the average person already gets enough protein from food. For those who use supplements regularly or to kick-start recovery intra- and post-workout, here’s what they recommend based on their findings: Avoid the products that tested highest for lead in their study. Choose lower-lead options such as Transparent Labs Mass Gainer, Momentous Whey Isolate, and Dymatize Super Mass Gainer, which tested below daily safety limits. Cycle your supplements by taking breaks or rotating brands to reduce long-term exposure. Get protein from whole foods like eggs, fish, chicken, beans, and Greek yogurt when possible. Why Staying Informed Matters After more than twenty years of using protein powders and sadly learning the results of the Consumer Reports study, I’m reminded that lifelong fitness is about staying educated and adaptable. Having years of experience or great results doesn’t mean we know everything. Science is always changing, and new studies are always being conducted to help us better understand what we can do to stay in the best of health. This post is meant to raise awareness for people who care about lifelong health and fitness. Whether your goal is muscle recovery, better energy, or maintaining strength as you age, staying informed is part of the process. Just because a product works or has great reviews–or a reassuring slogan–that doesn’t mean it’s completely safe. Science changes, and so does manufacturing. New studies continue to reveal how even trusted brands can contain harmful substances that are not disclosed on packaging. If you’ve changed your supplement routine, found a cleaner protein powder, or started relying more on whole foods, I’d love to hear your experience. Share your thoughts in the comments below.
NEW PODCAST EPISODE! Restoring Vitality: Functional Medicine & Healing with Martin Pytela - Welcome back to the podcast. In this episode, I speak with Martin Pytela, a functional medicine expert and metabolic typing coach whose mission is to “Restore Vitality to You and the Planet.” With over 12,000 clients coached and more than 60,000 students enrolled in his online courses, Martin shares his unique approach to healing, which blends physical health, emotional wellness, and spiritual insight. In our conversation, Martin discusses his personal health journey and how it led him to explore alternative approaches to healing. We cover a wide range of topics, including trauma recovery, stress and anxiety management, gut health, metabolism, and the connection between mindset and physical well-being. He also explains the principles behind metabolic typing and why individualized nutrition matters for long-term vitality. If you’re curious about holistic wellness and how functional medicine can support lifelong health, this episode offers plenty of insights and actionable takeaways. Connect with MartinMartin’s Podcast: https://www.life-enthusiast.com/articles/category/podcasts/Facebook Page: https://www.facebook.com/LifeEnthusiastContactInstagram: https://www.instagram.com/lifeenthusiast15/X: https://x.com/lifentcoYouTube Channel: https://www.youtube.com/user/lifentco Disclaimer:The views and opinions expressed by our podcast guests are their own and do not necessarily reflect those of the podcast or its hosts. We are not responsible for any statements made by guests. We encourage listeners to critically assess all information and, based on their own knowledge, experiences, and resources, make informed decisions about whether or not to adopt any ideas discussed.
NEW PODCAST EPISODE! Rethinking Health: A Conversation with Dr. Tom Cowan - Welcome back to the podcast. In this episode, I have a conversation with Dr. Thomas Cowan, a widely known alternative medicine doctor, speaker, and best-selling author of six books, including Human Heart, Cosmic Heart, Cancer and the New Biology of Water, and The Contagion Myth. With a background in both conventional and holistic medicine, Dr. Cowan offers a common-sense, deeply informed perspective on health, rooted in decades of practice, study, and lived experience. Dr. Cowan is a founding board member and current vice president of the Weston A. Price Foundation, and he advocates for whole-body wellness, regenerative agriculture, and restoring our connection to natural health. In our conversation, Dr. Cowan shares his thoughts on conventional medicine and beliefs, along with suggestions for sustainable nutrition and fitness. 
NEW PODCAST EPISODE! Sarah Malone – Recognize. Release. Recover: A Guide to Freedom from Narcissistic Abuse - In this episode, I’m joined by Sarah Malone, owner of Spark: The Secret Place—a holistic healing collective dedicated to helping you overcome emotional, relational, and spiritual blocks. Sarah also appeared on TLC’s 90 Day: The Last Resort, where she helped couples navigate relationship challenges.The focus of this episode is on identifying the signs of narcissistic abuse, what steps to take to gain freedom, and the resources available to get help. Narcissistic relationships can follow us throughout our lives if we don’t recognize the signs and break the cycle. More on Sarah Malone:As a clinical hypnotherapist and spiritual teacher, Sarah uniquely blends therapy with spirituality in a refreshingly straightforward way. She gained recognition as a holistic therapist on a reality TV show and is the author of Affirmations for a Peaceful Life. Featured in P.O.W.E.R. magazine and Yahoo Finance, she also hosts her own podcast, Ignite the Spark Within. Known as “The Real Deal” in the healing community, Sarah leads transformational retreats and workshops, striving to bring more of heaven to earth.Connect w/ Sarah:Sarah’s Website: https://www.sparkflc.com/Sarah’s Retreats: https://www.sparkflc.com/retreatInstagram: @sarah_sparkmalone
Wellness Travel: How England’s Running Culture Inspired My Return to Morning Cardio - I recently returned from a tour of England, which concluded in Edinburgh, Scotland. I visited because English culture has, in some ways, influenced my life, mainly financially. As a parent, I was inspired to set up a trust fund for generational wealth after watching countless English period dramas that revolved around inheritance. I particularly enjoyed the stories that weren’t centered around families warring over who would inherit; instead, the story was about a kind aunt, family friend, or business partner who thoughtfully bequeathed wealth to benefit the future of a group, company, or town. Little Dorrit and North and South come to mind. But when I actually visited England, what influenced me most—and something I could not have predicted—was the running culture. A Running Culture That Shows Up Now, America has a running culture, too. But I saw key differences in the runners I observed while in England: Running wasn’t a niche activity confined to major metro areas like in America; it was everywhere in nine cities and towns I visited on my way from London to Edinburgh. People ran at all hours—early morning, mid-day, late night. Runners were often in pairs or small groups, yet solo runners were common too. The age range was wide—from young adults to seniors. I was struck by how normalized it was. From London to Bath, to the cobblestone paths of York and Edinburgh, people were out running. And they weren’t wearing the latest high-performance gear either. Some were in simple joggers, hoodies, or even casual clothes—more focused on movement than image. I’ve since learned that my observations, align with the UK’s emphasis on community-based running initiatives. For instance, Parkrun, a free weekly 5k event, has become a significant part of British running culture, promoting inclusivity and attracting participants of all ages and abilities My Running History It has been over sixteen years since I’ve had a steady morning running schedule. Back when I focused on bodybuilding (2005–2011), I followed a 6–7-day/week double-split training schedule: cardio in the morning and strength training in the evening on a split routine. Since I changed my routine to focus on skill and longevity—incorporating calisthenic and gymnastic strength, mobility, and flexibility—the double-split training fell away in favor of just a once-per-day, split schedule, five days per week. As far as morning cardio went, prioritizing sleep, different work schedules, and pursuing goals outside of the gym became my focus. Time felt too short to get up earlier for a quick HIIT sprinting session or a jog. But over the years, my body has been changing, and I know reincorporating a double-split schedule can give me that edge I need to get my body where I prefer it. Still, I had not been able to stop myself from hitting the snooze button every time I tried to reincorporate a morning run. Travel as Inspiration Prior to visiting England, I had been trying to find a way to convince myself to start running in the morning again. But travel can really provide inspiration to make changes in your life. Each day, I walked through cities like York, established around 71 AD, which is still thriving with people on the streets day and night. I was in ancient towns with strong clubbing cultures. Centuries-old buildings and castles were the backdrop of people, young and old, living out their modern lives. I could not help but think about the endurance of the people and their culture, and that translated to a new understanding of perseverance: I have to persevere, too. If I want to still thrive on into the future and not simply let my body age and change in ways that have been bothering me for years, the least I can do is persevere: get out of bed in the morning and hit the pavement. Run. Take care of myself. Thrive for as long as I can and be my own legacy. So after 16 years of hitting the snooze button, I have so far woken up every day to run or at least walk in the morning five days per week. As an added benefit, I’ve found myself feeling sleepy at a decent hour instead of staying up till 12 AM most nights, as I had for the past year. Now, with my physical activity and daylight exposure balanced, I sleep and wake earlier so I can maintain a morning cardio schedule. I happy to experience the changing of the seasons again while moving through nature—something I really missed after my workouts moved primarily indoors 16 years ago when I stopped doing morning cardio. Thank you, England—and Scotland—for re-inspiring me to get out of bed and take up running again; an unexpected but welcoming takeaway from my brief trip abroad. Interested in Wellness Travel? LLAFIT offers wellness travel tours and custom getaways. To learn more, visit TravelToRestore.com. TravelToRestore.com was created by Sylvia Petro, the creator of LLAFIT and Sylvia Petro & Travel Advisors travel agency. The agency specializes in wellness, luxury, solo, and group travel. Coming from a twenty-year-long fitness and wellness background, Sylvia Petro & Advisors puts thoughtful wellness, solo, group, and luxury travel at the forefront of offerings. All four categories offer the option to renew, relax, regroup, and/or reenergize–by yourself, as a couple, or with friends and family. Leave the planning and booking to Sylvia Petro & Advisors, so you can fully immerse yourself in rejuvenation, relaxation, and adventure. Contact Sylvia Petro & Advisors to design your ideal getaway–on land, at sea, or both!
Zoëtry Wellness & Spa Resorts - This website earns commissions from qualifying purchases from posted ads. If you’re looking for a digital detox getaway, time and space to meditate, or simply a destination that will leave you feeling refreshed and rejuvenated, consider Zoëtry Wellness & Spa Resorts. The word Zoëtry combines the Greek words “life” (Zoe) and “poetry” (artful creations) to mean the “Art of life.” Zoëtry’s offerings are thoughtfully crafted for those seeking true focus on their well-being. And as part of the World of Hyatt Inclusive collection, one can find a Zoëtry resort in the Caribbean, Central America, and Spain. Customer reviews praise the many benefits of vacationing at stunning Zoëtry resorts. Below breaks down the most frequent features of praise customers have submitted online about Zoëtry Wellness & Spa Resorts. Exceptional Service The staff at Zoëtry consistently receive high praise for their exceptional service. From the moment you arrive at a Zoëtry resort, you’ll feel welcomed and well-cared for by a team that is dedicated to ensuring your stay is unforgettable. One reviewer wrote, “The staff was incredibly kind, attentive, and went above and beyond to make our stay amazing.” Zoëtry’s exceptional service is by design. Every Zoëtry guest receives the World of Hyatt’s Endless Privileges package, which is the ultra-luxury inclusive package offered by the World of Hyatt Inclusive Collection. The Endless Privileges package includes perks like 24-hr concierge, stylish VIP arrival, customized and unique experiences, and more. With all those luxuries and excellent attentive staff, it’s no wonder Zoëtry resorts receives such praise from prior guests for exceptional service. Serene Atmosphere Zoëtry Resorts & Spas are designed to offer a tranquil and serene atmosphere that allows guests to fully unwind and relax. The resorts are often located in beautiful natural settings, such as on the beach or surrounded by lush tropical gardens. One reviewer described their experience at a Zoëtry property as “pure relaxation in paradise.” Some popular Zoëtry properties that enable guests to indulge in lush gardens and nature include Zoëtry Villa Rolandi Isla Mujeres Cancun, Zoëtry Curaçao, and Zoëtry Paraiso de la Bonita Riviera Maya. However, all Zoëtry locations are situated among natural beauty; there is an ideal paradise for every taste. View Zoëtry Resort Locations. Gourmet Cuisine Foodies will love the gourmet cuisine offered at Zoëtry resorts. From farm-to-table dining options to international cuisine, the properties offer a variety of dining experiences that are sure to delight your taste buds. One reviewer raved about the food at a Zoëtry resort, saying, “The food was beyond amazing! Everything was so fresh and flavorful, and the presentation was beautiful.” With Zoëtry’s Endless Privileges package, guests enjoy signature à la carte dining of authentic, gourmet cuisine made with organic ingredients. Organic beverage options are also available. Luxurious Accommodations Zoëtry resorts offer luxurious accommodations that are designed to be both comfortable and stylish. From spacious suites to private villas, the properties offer a range of accommodations to suit every traveler’s needs. One reviewer described their room as “absolutely stunning, with beautiful decor and all the amenities you could need.” Part of the magic of Zoëtry’s accommodations lies in the Endless Privileges package all Zoëtry guests can enjoy. 24-hr concierge and laundry service, nightly turndowns, three-times daily maid service, and an in-suite mini bar that is refreshed twice daily all enhance already outstanding room service. Other features of Zoëtry accommodations include close proximity to local communities, downtowns, shopping, and historical attractions. Some Zoëtry resorts are also attached to a golf resort, so for those who relax by swinging a club, Zoëtry has them covered. Relaxing Spa Treatments One of the highlights of a stay at a Zoëtry Wellness & Spa Resorts is the opportunity to indulge in relaxing spa treatments. The properties offer a range of treatments designed to help guests feel rejuvenated and refreshed, from massages and facials to yoga and meditation classes. One reviewer wrote, “The spa treatments were so relaxing and rejuvenating. It was the perfect way to unwind and recharge.” Spa treatments that can be found at Zoëtry resorts include Thalassotherapy, steam rooms, aqua gyms, sports massages, and lymphatic drainage and antiaging therapies. As a World of Hyatt travel advisor and wellness destination specialist, I have been privileged to be educated on all Zoëtry Wellness & Spa Resorts offerings. This gem within the World of Hyatt portfolio provides guests with a seamless transition into a luxurious and rejuvenating vacation experience. Numerous Zoëtry properties are AAA Diamond award-winning resorts. And as evidenced by numerous positive reviews online, guests have shared their rewarding experiences, highlighting the exceptional service, serene atmosphere, gourmet cuisine, luxurious accommodations, and relaxing spa treatments available at these resorts. Whether you’re in search of a romantic getaway or a solo retreat, a stay at a Zoëtry Wellness & Spa Resort is sure to leave you feeling refreshed and renewed.
Things Other Women Say & Do to Fit Women - I was five years into my fitness journey when I first noticed the below-listed negative behaviors and comments from other women. And I was taken aback by the potency of what felt like anger, hatred, or frustration emanating from their eyes and ejecting from their mouths. My first experience of this came from a teacher whom I respected, viewed as an intellectual, and thought was mentally far above the petty insecurities that evoke the above-described hallmarks of a woman incensed by another woman’s success. I was a new, young mom, and she was middle-aged and a mother herself. The year prior, we had many enriching conversations, and she was my favorite teacher. But, after vowing to improve my life and health and ultimately getting into shape, she started making backhanded comments about my appearance. While not succeeding in making me feel bad about my body, she succeeded in showing me the kind of woman I wouldn’t like to become: bitter, insecure, and doing nothing about it. Prior to adopting a healthy lifestyle, I had severe depression, and like many, I was lazy and out of shape. Pregnancy woke me up, and I realized I had to be healthier and more mindful about my lifestyle. Knowing my history of depression and having finally overcome it, my teacher ignored or overlooked the positive changes I made as a new, young mom, and instead gave in to her insecurities and insulted my achievements and appearance any chance she got. Needless to say, I ended our once enjoyable conversations. But insults about my new healthy lifestyle didn’t end with her. Over time, I was increasingly on the receiving end of women ejecting unwarranted insults on me about my body. Sadly, I eventually found myself scrutinizing my figure (which is what they wanted). But that self-scrutiny did not last. Education and principles saved me then and still save me now from focusing on the superficial aspects of reaching fitness goals. Regular exercise and education on nutrition diminished my depression. So while women focused on my looks, I focused on the health of my brain, and I wasn’t about to go back to the depressed girl I once was by reversing my lifestyle changes. This is why my primary goal has always been lifelong health and fitness. To meet that goal, all obstacles must be overcome, including those who might try to psych me out along the way. As years passed and my love of wellness became interwoven into who I am, I stopped caring about reactions from my many female critics (because they haven’t gone away). My teacher’s sudden personality change toward me was surprising and, frankly, disappointing, but now I know it’s far too common, if not expected, among women in the unrelenting battle of body comparisons waged against each other. As derisive behaviors and comments kept coming my way from random women, co-workers, and even family members, I noticed a predictable pattern. If you’re a fit woman reading this, you can expect to experience the same below-listed negative patterns of behavior from other women—women who feel personally affronted and challenged by your success. They hope, consciously or subconsciously, to tear you down and make you like them: those who give up, give in, and/or don’t take action in an area everyone wishes to master but few do: mind, body, fitness, and health. I call the disparaging comments from these women “regurgitations” because they simply can’t control the rude, involuntary eruptions that sprout from their mouths when they see you, and it’s learned behavior, repeated across generations of women. Negative Behaviors Seeking Faults This is when a woman’s roving eye scans your entire body seeking fault: some blemish or imperfection that will knock your appearance down a peg (in her eyes). She’ll pick a specific area or areas of your body and not hesitate to tell you how unattractive she thinks it is—as if you asked her opinion. This is just an effort to make you feel insecure because she’s insecure around you. These women seem to think all fit women are arrogant, vain, and need to be knocked off their pedestals. They’re wrong. We know we’re not perfect. We just work to be better than average. Simply put, this is a woman who seeks to point out the flaws in others in hopes that others won’t see her (obvious) flaws. Modeling Yeah, I know it’s weird: women model for each other. Strange, but plain-old fact. Women who have a particular obsession with the superficial and fancy themselves as hot, sexy—choose your label—often feel the urge to declare their place as beauty queens of every space they’re in. They do this by always being curiously in your line of sight, sauntering around, often when there’s plenty of room for them to walk behind you, away from you, or anywhere else. These “models” are usually what I call “mantelpieces”: pretty faces, but often with an average body or the old-world ideal: a girlish, prepubescent-skinny, shapeless build. A recent superhero miscasting comes to mind – I agree with Cameron. The pretty faces of these women may get the adoration of many, and as a result, they believe every inch of their body is perfect. Really, oftentimes, these women do not have above-average bodies. Maybe due to the praise they’ve received over their lifetimes because of their faces, they fail to see the need to improve the other 90% of themselves from the neck down. When one of these women see another who has worked for her physique, they feel threatened, often because she lacks the discipline to do the same on her own. Their modeling is a feeble silent challenge. Being so accustomed to being the most beautiful creature in every room, she does all she knows how to do in an attempt to remain queen of her immediate space by modelling: getting in your way, hoping you’ll see just how magnificently beautiful she is — at least in her mind. A perk of being a woman with a hard-earned physique and the self-discipline that requires, is we’re not easily made jealous. We know how much work it takes to get where we are, how little effort it takes to be standard or skinny like the type of woman described above, and we know which we prefer. Speaking of the “mantelpieces,” a pretty face is a small percentage of one’s whole self. Women like the above, the models, often fail to consider the whole picture, not just aesthetically, but in various areas of life: it’s not all about aesthetics. It takes a certain personality, discipline, planning, and knowledge to reach high health and fitness goals. A woman who is secure and mature enough in herself to not so desperately seek attention for her physical appearance is one who should be modeled after. Competing Where They Don’t Compare Usually a fitness newbie with an inflated sense of their physical abilities falls into this type of behavior. Sadly for them, it’s always an epic failure when chanced against an experienced athlete. This typically takes place at a gym. Here’s the scene: a woman who’s been exercising for a month or so believes she is suddenly strong and tough. She likely walks around with graphic tees that say something about working out, like, “I ♡ dumbbells” or “Little Tough Guy.” You know that type. She believes she’s super-fit because she’s managed to work out consistently for more than one month. But, more than likely, in order to make any real progress, her boyfriend has to babysit her at the weight rack and hold her hand through easy exercises, like bicep curls. Or, because of her lack of self-motivation and self-discipline, she requires the motivation and reassurance of group exercise. With her newly inflated ego, she thinks she can go head-to-head with an experienced female athlete. She’ll attempt to mimic the same exercises at the same intensity as the athlete. But this goes awry from the onset, when she discovers, after embarrassing failure, that she either can’t do even one rep of the exercise, can’t achieve proper form, or lacks the adequate conditioning to perform at the level of the seasoned athlete. This insecure creature clearly doesn’t know (or appreciate) that it takes time and dedication to achieve a certain level of fitness and master a given physical skill. A more experienced person wouldn’t follow someone else’s routine on a whim. They know the logic and science behind individualized training, which is based on fitness level, experience, and goals. Keep trying, newbie. The Lost Puppy This is the woman who follows you around the gym with puppy-dog eyes, lost and clueless as of what to do—so she’ll follow you since you’re ostensibly fit. While this is not offensive or rude like the previous non-verbal actions I’ve described, it’s annoying as hell. Her wide eyes and constant dawdling around you is her way of saying, “help me, help me. I want to be like you.” These women are irritating simply because they’re lost in the first place. I mean, take a moment to read a book or something before paying for a gym membership. This person not only wastes money, but wastes their own time — while trying to waste another woman’s time to boot. The key to success isn’t following random people around and hoping they’ll stop what they’re doing to rescue an ignorant gym-goer. These women have every opportunity to get informed as anyone else does. I have helped one or two of these women in the past. But, their strategies to reach fitness goals: joining a gym with no game plan and following around random people they want to look like, should have told me that they weren’t dedicated to sticking to anything I showed them. Additionally, these irritating interlopers often eventually have wishy-washy fits of negative regurgitations like the rest. It’s best to leave them roaming aimlessly than allow them to waste your time. Let some guy rescue them in their ignorance, as that’s so often the end result. Negative Comments Reveling in a Fantasy that Fit Women are Airheads Our bodies are the only real possession we have in life; therefore, it’s a no-brainer to take care of it. However, when you manage to be of that class of people who actually achieve good health and fitness and keep it up, you often become a source of hatred, particularly if you’re a woman among other women. One of the things these women do in rebellion is act as if you’re stupid. Come on, we all know people love believing fit people are idiots. I can’t tell you how many times I’ve had a woman so eager to see this belief fulfilled that she refused to fully listen to things I said. Instead, she cut me off, either assuming she knew what I was going to say and it was inept, or that my statement needed to be completed by her for it to be correct. These women also tend to state the obvious when speaking to you or they overexplain things, hoping to present themselves as the “smart one.” In reality, stating the obvious simply means you have nothing to add. Unlike those who see the achievement of health and fitness as an impossibility or a time-consuming burden, women who manage to maintain good health for years know how to keep a balance. It’s all about education. Yes, education. Being that we’re all organic with body systems that require regular maintenance, anyone with a modicum of intelligence should prioritize health and fitness. If you ask me, those who don’t are themselves stupid. People who maintain balance in health, fitness, and life inform themselves about how to reach and maintain their goals; unlike those who give in to the primal urge to compete with others. These unnecessarily abrasive women are not so combative when another woman’s hobby is, say, scrapbooking or drinking wine and gossiping about reality TV. Minimizing – Downplaying Your Hard Work & Dedication...
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