Nov 11

How to build a consistent workout routine even if you’re lazy

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You don’t have to be a morning person, a fitness junkie, or a green-smoothie enthusiast to get moving. You just need the right mindset and some small, doable strategies that help you build momentum — one day at a time. If your fitness routine has been more “off” than “on” lately, you’re definitely not alone. Between winter festivities, pollution season, indulgent weddings, and cozy vacations, most of us have found ourselves choosing Netflix over the treadmill. But as the post-holiday haze settles and work-life rhythms start to normalize, it’s the perfect time to bring some structure and motivation into back into your fitness routine.   1. Start small, but start today The biggest mistake most people make is waiting for the “perfect time” to start — a Monday, a new month, or after the next big event. The perfect time doesn’t exist. What works better is starting small. Even 10 minutes of stretching, walking, or home workouts can make a difference. It’s about creating the habit first and building intensity later. Think of it as a “five-minute rule”: if you don’t feel like exercising, just commit to moving your body for five minutes.   2. Build accountability through community Working […]
Nov 08

Protein shake vs natural protein: Which works best post-workout?

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After intense workouts, protein is essential for muscle repair and recovery. Combining protein shakes with natural foods offers the best balance for fitness enthusiasts.   After an intense workout, your body craves one thing: protein. It’s the nutrient that helps repair torn muscle fibres, boosts recovery, and builds lean strength. But the big question is: Should you reach for a protein shake or stick to natural protein sources like eggs, paneer, lentils, or chicken? Let’s break it down.   THE QUICK FIX: PROTEIN SHAKES Protein shakes, especially whey or plant-based ones, are the go-to for many gym-goers. Why? Fast Absorption: They deliver protein to muscles within minutes, making them perfect right after a workout. Convenient: No cooking, no mess, just mix and sip. Accurate Portioning: You can track your intake easily, which helps if you’re monitoring macros.   However, not all shakes are created equal. Some contain added sugars, artificial flavours, and preservatives that can undo your progress. Over-reliance can also make you miss out on other nutrients whole foods offer.   THE WHOLESOME ALTERNATIVE: NATURAL PROTEIN SOURCES Think boiled eggs, Greek yogurt, sprouts, tofu, lentils, all rich in amino acids and nutrients. Balanced Nutrition: They come with vitamins, minerals, […]
Nov 05

Try These 7 Beginner-Friendly Workouts to Kickstart Your Fitness Journey

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Looking to improve your health and fitness but not sure where to start? Try these beginner-friendly exercises to kickstart your workout routine. Regular exercise is essential for both your physical and mental health, but it can be tough to get started and stay consistent. The fear that you’re doing the wrong workouts or that you might not be doing them the right way can make starting your workout journey feel overwhelming. Many people take to sites like Reddit, looking for guidance on building a routine or finding beginner-friendly workouts, but navigating through all of the conflicting advice on forums and social media can be challenging. That’s why we went straight to the experts. We consulted with knowledgable fitness professional and narrowed down the top exercises you should do if you’re brand new to exercising and want to get a workout routine going. The best part is that many of these exercises can be done at home and require minimal equipment.   What to know before you start One common mistake many people make upon starting a new workout routine or regimen is doing too much too soon. Aaron Guyett, director of education for fitness program and equipment hub at Living.Fit, […]
Nov 02

14 pre-workout breakfast ideas to help you fuel up fast

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Finding a pre-workout breakfast that ticks all the boxes—convenient, energizing, and not overly filling—is no easy feat. The ideal early bird meal will be something that gives you the fuel you need to kick butt during your early session, doesn’t take long to make, and accounts for the fact that you might have a limited appetite—if any. For some people, “eating very early in the morning can be particularly jarring,” San Francisco–based dietitian Edwina Clark, M.S., R.D., certified specialist in sports dietetics, tells SELF. Luckily, it’s generally okay to skip eating beforehand if that’s your preference, as Steve Ball, Ph.D., associate professor of nutrition and exercise physiology at the University of Missouri, has previously told SELF. The research on how exercising in a fasting state affects performance is conflicting, as SELF has reported, but some people do find they feel better working out without food in their stomach. For the rest of us who are up to eat something first thing in the a.m.—whether you just want a little something or are decently hungry—you’ve got lots of options.   What you want from a pre-workout breakfast The number one thing you’re looking for is carbs, which provide a quick hit […]
Oct 31

The 3-3-3 workout rule is trending — here’s what you need to know

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We take a look at the popular 3-3-3 gym split. The 3-3-3 workout rule is being hailed as the ultimate gym split if you want to build strength and muscle, improve cardiovascular fitness and recover properly. As a trainer, I’m often wary of rigid workout routines, but the beauty of this one? There are no real rules to follow outside of the basic workout structure. The 3-3-3 weekly schedule involves three days of strength training, three days of cardio, then three days of rest and active recovery like gentle walking, cycling, or swimming. It offers structure, is beginner-friendly and prevents overtraining from a lack of rest and recovery. Here’s everything you need to get started yourself.   What is the 3-3-3 rule in the gym? As mentioned, the rule splits different training modalities into three-day segments, allowing you to focus on strength training, cardio and rest while giving your exercise plan diversity and a certain amount of freedom. Given there’s research to suggest that you only need to work out twice a week to see the benefits, the 3-3-3 workout split offers you enough consistency that you can progressively overload your training plan and still include rest. Plus, it includes […]
Oct 28

Why the Full-Body Workout Reigns Supreme

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Your typical week is filled never-emptying inbox, family commitments, and other pressing responsibilities. That makes it hard to get a workout in. So, when you do finally find a moment to make it to the gym, how do you make the most of the trip? The answer, my friend, is a full-body workout. Below, experts explain their health benefits and share some go-to full-body exercises to get you started.   Why full-body workouts are so great Full-body workouts are not just time-efficient but, it turns out, they’re also a cornerstone of longevity. “They’re highly effective for overall health, muscle maintenance, and metabolic function, all of which are crucial for aging well and maintaining quality of life as we grow older,” Vero Vegas, a trainer with TRX, says. Vegas says that in her experience, full-body workouts allow for a more balanced and functional physique. “It’s not just about aesthetics; it’s about building a resilient, functional body that ages well, maintains independence, and resists injury,” she says. They’re good for your brain too—and not just because you have to dedicate less brain power to planning your workouts. “People don’t realize that full-body workouts can improve how efficiently your brain communicates with your […]
Oct 24

You Can Lose Weight and Build Muscle With This One Zero-Cardio Workout

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Jumping on a treadmill isn’t the only exercise that can help you lose weight and gain strength. While hopping on a treadmill or taking a run around your neighborhood for some cardio has many health benefits, it isn’t the only form of exercise that can give your body a boost. For losing weight, improving your muscle tone and supporting your metabolism to burn calories, you should be aware of all that strength training can offer — especially when done right. To discover just how beneficial strength training can be, we spoke with fitness experts to get their thoughts and tips.   Which is best: Cardio or strength training? There’s a constant back-and-forth argument about which is more efficient in reaching your ideal physique: cardio or strength training. According to New York City-based personal trainer Oscar Colon IV, cardio is ideal for burning more calories during a workout session — and it’s key to keeping your heart strong — but strength training affects your body differently. “Strength training has a two-pronged effect because you burn calories during the workout and during the recovery and restoration of the muscle groups you worked,” he says. As a result, you get more results for […]
Oct 21

How Men Can Get Fit After 50 — and Stay That Way

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Getting stronger, feeling better and staying active isn’t just possible — it’s doable   Let’s face it — your bounce-back isn’t what it used to be. Whether it’s a round of golf, wrangling grandkids or doing yard work, recovery takes longer as you age. But the good news? It’s not too late. You can get fit again after 50. And you don’t need a fancy gym or a personal trainer to do it. We asked a registered dietitian and an exercise physiologist to share their top tips for getting stronger, boosting energy and just generally feeling better — starting now.   Can you really get fit after 50? Yes — and you don’t have to go all-in on day one. “You naturally lose muscle mass as you age,” says exercise physiologist Christopher Travers, MS. “But that just means it’s time to tweak your routine, not throw in the towel.” “Think of your 50s as a reset,” adds Kate Patton, MEd, RD, CSSD, LD. “It’s a great time to make healthy changes and build habits that stick.”   8 fitness tips for men over 50   1. Stay hydrated Water helps everything — from digestion to prostate health. But as you […]
Oct 18

This Is How Long It Takes to Build Muscle, According to Trainers

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Plus, expert-approved tips and exercises to maximize your gains. Building muscle after 50 is essential for feeling strong and healthy. While you’re perfecting your strength training routine and making sure to eat enough protein, you might wonder: How long does it take to build muscle? “Building and maintaining muscle isn’t just about looking toned or being able to crush a sprint on the bike; it’s about long-term health, vitality, and resilience. Muscle is metabolically active tissue, which means it helps regulate blood sugar, supports joint health, boosts metabolism, and protects against falls and fractures as we age,” explains Dotsie Bausch, C.P.T., sports nutritionist, Olympian, and founder of Switch4Good. “For women especially, building muscle is crucial as we naturally lose it faster over time. I like to say that muscle is your fountain of youth, and the great news is, we can build it at any age.” So, how long does it take to build one pound of muscle—and how can you maximize your body’s muscle-building abilities? Below, experts explain everything you need to know about the science of getting stronger and the best advice for making it happen.   How do muscles grow? When you train your muscles (either by […]
Oct 15

What Is the 30/30/30 Morning Routine?

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The 30/30/30 morning routine is a science-backed weight loss method. It involves eating 30 grams (g) of protein within the first 30 minutes of waking up and following it up with 30 minutes of exercise. This method was first proposed by Timothy Ferriss in his book “The 4-Hour Body,” but was made popular by biologist Gary Brecka on TikTok. Brecka claimed it can help you lose weight and get control over your blood sugar and insulin levels.   How Does the 30/30/30 Method Work? With the 30/30/30 method, you consume 30 g of protein within the first 30 minutes of being awake. Carbohydrates and fats can be included, too, but the most important part is making sure your breakfast has about 30 g of protein. The next step is getting in 30 minutes of exercise. It is recommended that you do steady-state cardiovascular exercise. This means low-intensity cardio exercises that get your heart rate up a little, but not too much, like walking or leisure bike riding. The goal is to keep your heart rate at, or below, 135 beats per minute (bpm). A good rule of thumb is if you can carry on a conversation while jogging or biking, […]
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