Like much of the world, you’re now working from home three days a week and can sneak in a quick workout mid-day. If only your gym weren’t a 15-minute drive away.
So you continue to train after work at 5:00 p.m. on weekday evenings, and it’s so frustratingly busy and chaotic that you can never manage to snag yourself a squat rack.
In the past, at least you had a quiet gym on Saturday mornings. But alas, you’re a parent now; you coach your kid’s soccer games on Saturday mornings, and the gym doesn’t open until 7 a.m. Your fitness is suffering because of it.
Can you relate?
Adulting is hard, and sometimes it’s tough to get to the gym as easily as you could in your early 20s.
Enter: The all-in-one gym. These home workout setups are perfect for busy adults who want to work out regularly but don’t have the time to do so. These home gyms are often stocked with Smith machines, power racks, and more, providing all you need to get in the best shape of your life in one spot.
Need more convincing? That’s why BarBend has teamed up with Major Fitness, the company behind the new Spirit B52 All-in-One Home Gym, to talk about the seven best reasons why you should buy an all-in-one gym.
MAJOR FITNESS Spirit B52
Unlock the potential of full-body muscle training with the All-In-One Spirti B52 Smith Machine. Combining five essential strength training stations – a Power Rack, Smith Machine, Cable Pulley System, Multi-Grip Pull-Up Bar, and a 360° Landmine – the Spirit B52 allows for effortless switching between free weight and Smith machine exercises in a single machine.
They Have Everything You Need in One Spot
Squat, hinge, push, pull — in other words, legs, chest, back, arms, and core — you can do it all with today’s all-in-one gym machines. The versatility here is unmatched.
Take the B52 Spirit, for example. The machine’s cable pulleys allow you to do squat and deadlift variations, followed by landmine work and pull-ups right on the same piece of equipment. You can get even more specific with moves like lat pulldowns, triceps extensions, cable curls, face pulls, cable rows, chest flyes, and so much more.
Major Fitness’ Smith Machine Spirit B52 even supports free weights and includes an independent dual pulley system with 17 adjustable height positions so multiple users can work out simultaneously.
You Can Always Add To Them
What happens when you buy a single squat rack for your home gym? It just stays as a squat rack. But with the Spirit B52, you have the opportunity to constantly add features to it, thanks to the variety of accessories available.
For starters, you can utilize the three-in-one multifunctional handle to give your workouts a serious boost. This add-on is compatible with the machine’s landmine and pulley system, allowing you to handle a number of different rows, raises, and pulldowns at different angles and with different grips.
You can also buy accessories like a leg extension, a shoulder lateral raise add-on, weight plates, and more. This all-in-one gym evolves with you — and as your fitness routine changes, you can always adapt.
It’s Easier to Stick to a Routine
You’re following a bodybuilding-style training program that requires you to superset with specific weights. Still, it’s hard to adhere to your program at a commercial gym, as you’re constantly having to make substitutions.
You need 50-pound dumbbells, but they’re in use, so you grab the 45s. You’re supposed to use a 20-inch box, but it’s mysteriously missing, so you opt for the 24-inch box. You’re supposed to superset, but someone has just posted up where you were about to do your lat pulldowns. And on and on, ad nauseam.
Before you know it, you’ve only kind of adhered to your program’s prescriptions. So, if you’re tired of substituting on the fly and ultimately sacrificing the integrity of your training program, the home gym option solves this problem, too.
Everything you need is in one spot on the B52 Spirit, and no one will be hogging any of the stations. If you need a Smith machine to build up your shoulder strength with overhead presses, it’s always available. If you want to hit some pull-ups in between sets, no one is stopping you. This makes it easier to stick to your plan and, ultimately, hit your goals.
They’re Space Efficient
Let’s be honest: Most of us don’t own homes with enough square footage to set up a full home gym properly. But an all-in-one requires just a bit of extra space to reap the rewards of an entire weight room.
Take the B52 Spirit. At just 82.5 inches high, 78.8 inches wide, and 65.3 inches deep, this home gym oasis is perfect for garages or basements. While you might still need extra room for small accessory equipment, the B52 Spirit will cover virtually everything you need for a workout.
They’ll Save You Time
How long does it take you to drive to your gym? Then, take into account all the time you waste getting changed, waiting for equipment to open up, and falling into an inevitable conversation with fellow gymgoers. Having all your gym needs at home helps you avoid all of that and get right down to your workout, saving you untold hours every week as a result.
Even if all you have is 30 minutes, you can have an effective, efficient session and then get back to your other obligations upstairs. Get in, get it done, and get out. If you’re into efficiency, this is the dream.
You Control the Environment
Are you tired of the bad music that invariably dominates the gym? What about the sub-zero temperatures and dim lighting that leave you feeling tired rather than invigorated?
When you work out at home, you can set everything up your way: You choose your music, set the perfect temperature, and craft a space that is uniquely tailored to your personality.
It’s Perfect for Family Life
If you’re a new mom at home with a six-month-old baby, you’re probably struggling to make it to the gym more than once a week. A home gym won’t discriminate against your baby (or your dog), and it might be just what you need to get back into the regular lifting routine.
For a busy couple, an all-in-one gym is a perfect way to maintain a consistent fitness routine and make it a family activity. Hey, maybe your kids will even join in when they’re old enough.
MAJOR FITNESS Spirit B52
Unlock the potential of full-body muscle training with the All-In-One Spirti B52 Smith Machine. Combining five essential strength training stations – a Power Rack, Smith Machine, Cable Pulley System, Multi-Grip Pull-Up Bar, and a 360° Landmine – the Spirit B52 allows for effortless switching between free weight and Smith machine exercises in a single machine.
Is an All-in-One Home Gym for You?
Whether you find yourself tired of waiting for machines at the gym or just want to reinvigorate your fitness routine with some high-quality workout options, the all-in-one home gym, like the Major Fitness’ All-in-One Home Smith Machine Spirit B52, has the solution for you.
It gives you all you need without compromising (and possibly even enhancing) the quality of your training plan. Best of all, if you forget to put on deodorant before your workout, nobody cares. For more on the Spirit B52, head here.
In this weekly post, I share with you my most interesting discoveries of the week, including the latest news on the fronts of fitness, nutrition, health, wellness, biohacking, and anti-aging research. I also recap my upcoming events and special announcements so you can keep up with opportunities to learn, giveaways, discounts, and more!
New Discoveries
My Latest Culinary Creation, Boundless Kitchen, Is Finally Here!
Dive into a unique blend of biohacking and molecular gastronomy with 48 innovative recipes designed for health, longevity, and pure deliciousness. I’m taking you on a wild ride through my kitchen lab, where we’ll explore everything from unconventional tools to fringe superfoods like organ meats and colostrum.
Get ready to expand your cooking skills with dishes ranging from Carrot Cake Blender Waffles to Sous Vide Blueberry Brisket. You’ll not only master techniques like sous vide and air frying but also discover the science of clean eating and the restorative power of food. Get ready to unleash a world of flavor and innovation in your cooking!
Want a hard copy for your kitchen or would you like to gift Boundless Kitchen to your friends and family? Order it here.
How a 55-Year-Old Single Mom is Aging in Reverse (And You Can, Too)
Imagine this: a 55-year-old single mom, not a millionaire, not a tech giant, but someone just like many of us, is defying the odds of aging.
Julie Gibson Clark, living in Phoenix, is turning the tables on what it means to age gracefully. At 55, her biological age is actually decreasing, thanks to her lifestyle choices. This isn’t just a claim; it’s backed by her latest epigenetic DNA test results.
In the world of longevity, where spending millions is often seen as the key to reverse aging, Julie’s story stands out. She’s a shining star in the Rejuvenation Olympics, an online global competition tracking the aging process of more than 1750 people, where she’s ranked second, surpassing even those who pour fortunes into anti-aging technologies.
Now, let’s talk about how she’s achieving this remarkable feat. It’s not about spending thousands on the latest tech or exclusive treatments. Julie’s approach is refreshingly simple and accessible. She spends a modest amount on a gym membership (under $30) and a supplement subscription from NOVOS.
Her core philosophy? It’s about maintaining what you have, not waiting for it to break down. She’s proactive, not reactive, when it comes to her health. This approach is something everyone can learn from. It’s not about the money you throw at the problem; it’s about the daily choices you make.
So, what does a day in Julie’s life look like? It’s surprisingly doable for most of us.
Her diet is rich in vegetables, around 16 ounces daily, including snacks like carrots, radishes, and peppers, and meals filled with salads and soups. She exercises about four times per week but doesn’t stop there. Recovery techniques like cold showers and sauna sessions are also a part of her regular routine, practices I’ve long advocated for their profound health and longevity benefits.
When Julie commits to her exercise routine and her green-rich diet, she’s doing so much more than chasing weight loss or basic nutritional goals. She’s engaging in a holistic ritual that supercharges her gut health and immune system, slashes inflammation, and keeps both her body and mind in tip-top condition.
Julie’s routine is a testament to the power of simple, consistent habits in transforming the health and aging process. It’s a reminder that sometimes, the most effective solutions are the ones you overlook in your search for complex answers.
For more information on slowing down the effects of aging, check out these articles and podcasts:
Interested in hearing more about this type of research as soon as I discover it? Follow me on Twitter.
Get 20% Off Trusted, Clean Peptides
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Catch Me On Dec. 23rd on The Top-Rated Live iHeart Radio & TV Show, A MoMent of Xen
On December 23rd, from 9 to 10 p.m. EST, I’ll be featured on A MoMent of Xen, the top-rated Live iHeart Radio & TV Show (710 WOR/The Voice of New York/iHeart Radio). As part of the “Hydration With Heart” segment, Xen and I will be discussing how to drink healthier at holiday parties, the newest weight loss drugs, which foods to eat to feel fuller faster, and much more. Can’t listen to the live show? The episode will also air on December 24th on the A MoMent of Xen TV/YouTube channel.
A MoMent of Xen, hosted by Xen Sams, an NYC-based radio and TV personality, covers a diverse range of topics including health, film, pop culture, fintech, and cryptocurrency, all from the unique perspective of a millennial mom.
Transform Your Life And Reach Boundless Success For The New Year
Are you craving a truly personalized approach to fitness and unwavering accountability to reach your goals?
If so, your search ends today.
Imagine having a team of dedicated expert coaches right by your side, crafting a training plan tailored exclusively for you. We’ll dive deep into your unique goals, aspirations, and challenges to create a roadmap that leads you to success.
My Elite Coaching Program focuses on workouts, biohacking secrets, and nutrition. But it’s not just about workouts and exercises — this comprehensive, holistic journey covers every facet of your well-being, from personalized nutritional advice to cutting-edge biohacking techniques, positioning you at the pinnacle of peak performance. We leave no stone unturned in our quest to help you surpass your own limits.
My new 16-week program will guide you from information overload to transformation enjoyment.
::: Sleep Deeper and Boost Your Focus with 15% off an Apollo Wearable :::
If you’re all about optimizing your health and performance like I am, you’re going to be stoked about what I’ve got for you today.
Let’s talk about stress, sleep, energy, and focus. These are the pillars of peak performance in life, and let’s face it, we all want to be firing on all cylinders, right?
That’s where the Apollo wearable comes into play.
Developed by top-notch neuroscientists and physicians, this little wonder is not your average gadget; it’s a game-changer that combines cutting-edge tech and old-as-time healing techniques.
Picture this: soothing waves of vibration called Apollo Vibes gently enveloping your body, reducing stress and promoting relaxation. It’s like music you can feel, and it’s backed by science. Higher vibrations boost your energy and focus, while lower ones help you unwind and find that inner calm. You feel like you’ve been handed a remote control for your mood and well-being.
Here’s the beauty of it: wearing the Apollo wearable during the day and night is like getting the benefits of meditation and breathwork around the clock. Whether you’re powering through your day or winding down at night, it’s your go-to for enhanced focus, emotional balance, stress reduction, and better sleep.
What sets Apollo apart is that it’s not just another fitness tracker— it actively strengthens your nervous system, not just monitors it. Wear it, feel the change, and see the benefits.
The science behind Apollo is the real deal. Created by experts in the field and tested in clinical trials, Apollo users experienced up to 40% less stress, up to 19% more deep sleep, an 11% increase in HRV, and up to 25% more focus and concentration. That’s no small feat!
But there’s more to the story. Apollo’s journey began in a lab at the University of Pittsburgh, where a team of brilliant minds aimed to help veterans with treatment-resistant PTSD. This research led to the birth of Apollo Neuroscience, founded by Kathryn Fantauzzi and Dr. David Rabin.
So, if you’re looking to take control of your well-being, consider the Apollo wearable. Think of it like having a personal coach for your nervous system, helping you unlock your full potential.
Ready to experience the power of Apollo for yourself? Don’t miss out on this opportunity to enhance your stress relief, sleep, energy, and focus. It’s time to elevate your well-being. Shop this exclusive offer and save 15% off an Apollo wearable today.
Interested in learning more about managing stress and sleeping better? Check out these articles and podcasts:
Upcoming Events:
Unlock Longevity: February 24, 2024
On February 24th, I’ll be live in Austin, Texas, for Unlock Longevity, a unique gathering with leading regenerative medicine experts from North America. This exclusive event is your chance to gain insider knowledge in the realm of anti-aging and vitality. Our distinguished speakers will unveil groundbreaking treatments and secrets in rejuvenation and longevity, previously unshared with the public. Don’t miss the opportunity to engage in deep, personal discussions on health and anti-aging, and interact directly with our experts. Learn more about Unlock Longevity here.
Twenty-four IFBB Pro League Bikini division athletes are set to compete at the 2024 Klash Series Championship Pro show in Orlando, FL, on Saturday, March 30, 2024. Those athletes will try to earn a qualification spot for the 2024 Bikini Olympia, a part of the 60th Olympia Weekend in Las Vegas, NV, on the weekend of Oct. 10-13, 2024.
The 2023 winner of this show was Aimee Delgado, who will not be in this show. None of the competitors in the lineup have qualified for the Olympia going into it. The roster of competitors is below, with names in alphabetical order.
Marie-Eve Duchesneau has been on the Olympia stage, placing outside the top 15 in 2022. Duchesneau made a name for herself by scoring bronze at the 2024 Bikini International UK event, won by Vania Auguste. Duchesneau beat former Olympia champion Angelica Teixeira in that show, making Duchesneau a top contender in this lineup.
Iulia Baba
Iulia Baba was the 2023 Arizona Pro winner. She was in the 2023 Bikini Olympia lineup but placed outside the top 15. Baba aims to change in her 2024 campaign. Her most recent show was the 2023 Atlantic Coast Pro, where she ranked third place.
Hope Andrews
Andrews won the E-Class at the 2023 NPC Junior Nationals to earn her a pro card. This will be Andrews’ IFBB Pro League debut.
Andrews competed in the amateur ranks for four years. A competitor rarely wins their first pro show, but anything can happen once the athletes face the judges.
In this weekly post, I share with you my most interesting discoveries of the week, including the latest news on the fronts of fitness, nutrition, health, wellness, biohacking, and anti-aging research. I also recap my upcoming events and special announcements so you can keep up with opportunities to learn, giveaways, discounts, and more!
New Discoveries
Exciting News — My Latest Culinary Creation, Boundless Kitchen, Is Finally Here!
Dive into a unique blend of biohacking and molecular gastronomy with 48 innovative recipes designed for health, longevity, and pure deliciousness. I’m taking you on a wild ride through my kitchen lab, where we’ll explore everything from unconventional tools to fringe superfoods like organ meats and colostrum.
Get ready to expand your cooking skills with dishes ranging from Carrot Cake Blender Waffles to Sous Vide Blueberry Brisket. You’ll not only master techniques like sous vide and air frying but also discover the science of clean eating and the restorative power of food. Get ready to unleash a world of flavor and innovation in your cooking!
Want a copy for your kitchen, or would you like to gift Boundless Kitchen to your friends and family? Order it here.
Eat MORE Red Meat to Fight Cancer?
I’ve been challenging the common misconception that red meat is unhealthy for years, but now there’s even more scientific evidence to bolster my beliefs.
The narrative in mainstream health communities has been that red meat, especially processed varieties (think hot dogs and salami), can be a ticking time bomb for cancer due to the presence of certain compounds — like heme iron and hormones.
While concerns about the potential cancer risks associated with red meat have led many to approach it cautiously, a recent study published in Nature presents a surprising twist, suggesting that chowing down on beef, lamb, and dairy products could actually prevent cancer.
Science shows that trans-vaccenic acid (TVA), a fatty acid found in these foods, seems to turbocharge our immune cells into becoming lean, mean, tumor-fighting machines.
Scientists at the University of Chicago discovered a strong link between higher levels of TVA in the blood and a more robust response to immunotherapy. That’s right — we’re talking about TVA potentially stepping up as a nutritional supplement to give cancer treatments an extra edge.
By zeroing in on the nutrients and metabolites from food, scientists are unraveling how they impact people’s health at a cellular level. And it turns out, TVA is a standout player, activating key immune pathways and enhancing anti-tumor immunity.
The research team even created a “blood nutrient” library from about 700 food-derived metabolites, and guess what? TVA topped the charts in boosting anti-tumor immunity in both human and mouse cells.
While the study showed that a TVA-enriched diet significantly slowed down tumor growth in mice and even improved responses to immunotherapy in lymphoma patients, the researchers are quick to restate the known health risks of excessive red meat consumption.
Still, this study is a fascinating glimpse into how certain nutrients, even from unexpected sources, can play a pivotal role in your body’s fight against serious diseases, even certain types of cancer.
Want to hear more about my thoughts on the risks versus rewards of eating red meat? Check out this related content:
Interested in hearing more about this type of research as soon as I discover it? Follow me on Twitter.
Transform Your Life And Reach Boundless Success For The New Year
Are you craving a truly personalized approach to fitness and unwavering accountability to reach your goals?
If so, your search ends today.
Imagine having a team of dedicated expert coaches right by your side, crafting a training plan tailored exclusively for you. We’ll dive deep into your unique goals, aspirations, and challenges to create a roadmap that leads you to success.
My Elite Coaching Program focuses on workouts, biohacking secrets, and nutrition. But it’s not just about workouts and exercises — this comprehensive, holistic journey covers every facet of your well-being, from personalized nutritional advice to cutting-edge biohacking techniques, positioning you at the pinnacle of peak performance. We leave no stone unturned in our quest to help you surpass your own limits.
My new 16-week program will guide you from information overload to transformation enjoyment.
::: Unlock Your Potential With 20% Off Limitless Life Nootropics :::
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Their BPC-157 Arginine Capsules merge a potent peptide with arginine to turbocharge injury healing and rejuvenate your gut health.
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Delve into my enlightening podcast with Jay Campbell for a deep dive into the world of nootropic stacks. Navigating the maze of peptides can be daunting, but with Jay’s expertise and Limitless Life Nootropics’ commitment to quality, you’re in the best hands.
For a comprehensive guide on my favorite peptide stacks, including how to source them and the stacks I personally use for muscle growth, fat loss, and beyond, check out my Ultimate Peptides Resources Page. It’s your all-in-one destination for all things peptides.
Ready to experience “limitless” possibilities? Start by trying out Limitless Life Nootropics’ innovations in health and wellness. Click here to gain access to their nootropic supplements and use code GREENFIELD 20% for regular products and 10% for VIP products.
Upcoming Events:
Unlock Longevity: February 24, 2024
On February 24th, I’ll be live in Austin, Texas, for Unlock Longevity, a unique gathering with leading regenerative medicine experts from North America. This exclusive event is your chance to gain insider knowledge in the realm of anti-aging and vitality. Our distinguished speakers will unveil groundbreaking treatments and secrets in rejuvenation and longevity, previously unshared with the public. Don’t miss the opportunity to engage in deep, personal discussions on health and anti-aging, and interact directly with our experts. Learn more about Unlock Longevity here.
The winner qualifies for the 2024 Olympia in Las Vegas.
Last updated on March 29th, 2024
The 2024 San Diego Championships Pro is slated for Saturday, March 30, 2024, in San Diego, CA. The show will feature the IFBB Pro League Bikini division.
Sixteen athletes will compete for the win and corresponding qualification for the 2024 Olympia Weekend in Las Vegas, NV, on Oct. 10-13, 2024. The roster for this competition is below, courtesy of the IFBB Pro League website:
Aimee Delgado had a successful 2023 season with five pro show wins and a sixth-place finish at the 2023 Bikini Olympia. She started her 2024 campaign in Columbus, OH, at the Bikini International during the Arnold Classic weekend, ranking second in a one-point decision to three-time defending champion Lauralie Chapados. Delgado is an early favorite in San Diego and needs a pro show win to qualify for the 2024 Olympia.
Tara Grier
Tara Grier won the 2023 Lenda Murray Atlanta Pro show to qualify for the 2023 Olympia, where she finished outside the top 15. Grier started her 2024 season ranking second to Vania Auguste at the 2024 Bikini International UK competition at the Arnold Classic UK event in Birmingham, England. The fans can look forward to a good matchup between Grier and Delgado.
Brittany Gillespie
Brittany Gillespie competed five times in her first season as a pro but did not qualify for the 2023 Olympia. Her best finish was second at the Klash Series Pro.
Gillespie starts her second pro season at this show against some serious competition, but her pro experience could make a positive difference for her.
Other Notes
This is one of two Bikini division shows slated for March 30, 2024. The other will be the 2024 Klash Series Championship Pro show in Orlando, FL. The winner of that contest will also qualify for the 2024 Bikini Olympia.
In this weekly post, I share with you my most interesting discoveries of the week, including the latest news on the fronts of fitness, nutrition, health, wellness, biohacking, and anti-aging research. I also recap my upcoming events and special announcements so you can keep up with opportunities to learn, giveaways, discounts, and more!
New Discoveries
Exciting News — My Latest Culinary Creation, Boundless Kitchen, Is Finally Here!
Dive into a unique blend of biohacking and molecular gastronomy with 48 innovative recipes designed for health, longevity, and pure deliciousness. I’m taking you on a wild ride through my kitchen lab, where we’ll explore everything from unconventional tools to fringe superfoods like organ meats and colostrum.
Get ready to expand your cooking skills with dishes ranging from Carrot Cake Blender Waffles to Sous Vide Blueberry Brisket. You’ll not only master techniques like sous vide and air frying but also discover the science of clean eating and the restorative power of food. Get ready to unleash a world of flavor and innovation in your cooking!
Want a copy for your kitchen, or would you like to gift Boundless Kitchen to your friends and family? Order it here.
Embark on the Ultimate Hide-and-Seek Adventure with This Exciting Children’s Book
Searching for a captivating and educational book to engage your kids’ minds? Dive into the adventurous story Cows a Playin’ Hide and Seek, written by my wife, Jessa, and her sister, Shawna. Picture cowboy Dave in an imaginative counting adventure, chasing down playful cows in an enthralling game of hide-and-seek. This book is more than just a delightful read — it’s a fantastic way to keep your little ones engaged and learning, providing a refreshing alternative to screen time.
Grab your copy now to ensure your kids are not just having a blast but also gaining valuable knowledge as they join in the excitement of rounding up the book’s lively cows.
Here’s How a Cup of Joe Can Shape Your Body’s Cortisol Response
Are you a dedicated coffee enthusiast, savoring the ritual of starting your day with a piping-hot mug of caffeinated deliciousness? Turns out you really don’t have to worry about coffee jumpstarting or shoving your morning “cortisol awakening response” into overdrive, particularly if you’ve been drinking coffee for more than five days — which defines most of us, right?
If you’re anything like me, the comforting embrace of that daily cup of joe (I recommend trying the organic medium or dark roast by Kion) sparks curiosity about the intricate relationship between caffeine and its effects on your body, especially concerning the stress hormone cortisol.
Caffeine, as you likely know, can kickstart cortisol secretion, whether you’re chilling out or under mental stress. The pressing question remains, “Can a person develop a tolerance to this cortisol spike with regular caffeine intake?”
To help you understand the connection, I’m delving into a captivating study that not only answers this question but also uncovers the surprising dance between your morning brew and your body’s stress response.
Researchers sought answers by conducting a comprehensive double-blind, crossover trial with both men and women. Over four weeks, participants alternated between abstaining from caffeine and consuming controlled doses to measure its impact on cortisol levels.
Here’s the discovery: After a five-day caffeine break, a single caffeine dose caused a significant jump in cortisol levels throughout the day. However, when participants consumed caffeine daily (300mg or 600mg per day), their morning cortisol response to caffeine practically vanished.
This pattern suggests that while the body can adapt to the cortisol-boosting effects of caffeine to some extent, this adaptation is not complete. Regular caffeine consumers might not experience the same morning cortisol spike as occasional drinkers, but they’re not entirely immune to caffeine’s impact on cortisol levels later in the day.
So, what does this mean for you and your coffee habit?
If you’re a regular coffee drinker, your body likely adjusts to the cortisol response, particularly in the morning. But if you decide to take a break from caffeine, be prepared for that familiar cortisol surge to return after about five days — a reminder that even your daily cup of joe can have more complex effects than you might realize.
Curious about my coffee habits and the pros and cons of being a coffee drinker? Check out these resources:
Interested in hearing more about this type of research as soon as I discover it? Follow me on Twitter.
My Favorite Clean Energy Drink (With ZERO Of That Pesky Folic Acid)
In a world saturated with energy drinks promising an instant pick-me-up, the pursuit of vitality often comes at a cost — compromising your health.
This is because most energy drinks are full of synthetic folic acid, which can disrupt your body’s intricate methylation process. The consequence? An insidious rise in homocysteine levels, a notorious troublemaker that doesn’t just cloud your mind with brain fog but also throws your energy levels off balance. Imagine your mental clarity slipping away, your focus faltering, and the very essence of restorative sleep becoming a distant memory. You can read up more on that paradoxical issue of folic acid in energy drinks (along with many fortified grains and cereals) here.
Choosing energy drinks loaded with synthetic folic acid isn’t merely a gamble; it’s akin to playing Russian roulette with your vitality — a risky bet that could compromise the core elements of your well-being.
If you’ve found yourself caught in the paradox of needing an energy boost but questioning the toxic ingredients in typical concoctions, you’re not alone. The dichotomy between seeking heightened alertness and maintaining a health-conscious lifestyle is real, which is why I’m a huge fan of Update. This isn’t just another energy drink; it’s a strategic shield against the dangers lurking in typical energy boosters. It’s also zero-calorie, zero-sugar, and loaded with clean ingredients like paraxanthine, L-theanine, and essential vitamins C and B12. Additionally, Update doesn’t include any questionable additives or toxic ingredients like aspartame, sucralose, or coloring agents, either.
What do you drink when you need more energy? Have you looked at the label recently? For more detailed background and info on Update, check out this podcast episode with the company’s founder, Shawn Wells. Ready to try this game-changing energy drink now? Save some of your hard-earned bucks by using code BEN for 10% off at checkout.
Side note: if you’re curious about how your body handles methylation and folic acid, getting a genetic test like the ones from SelfDecode (use code BEN for 10% off) can be enlightening.
Transform Your Life and Reach Boundless Success in 2024
Are you craving a truly personalized approach to fitness and unwavering accountability to reach your goals?
If so, your search ends today.
Imagine having a team of dedicated expert coaches right by your side, crafting a training plan tailored exclusively for you. We’ll dive deep into your unique goals, aspirations, and challenges to create a roadmap that leads you to success.
My Elite Coaching Program focuses on workouts, biohacking secrets, and nutrition. But it’s not just about workouts and exercises — this comprehensive, holistic journey covers every facet of your well-being, from personalized nutritional advice to cutting-edge biohacking techniques, positioning you at the pinnacle of peak performance. We leave no stone unturned in our quest to help you surpass your own limits.
My new 16-week program will guide you from information overload to transformation enjoyment.
::: Experience Unparalleled Hydration with a Free LMNT Sample Pack :::
Ever wonder why staying hydrated in the colder months is a bit like herding cats?
In cold weather, your body’s hydration needs might be underestimated, and the dry winter air can contribute to increased fluid loss through respiration and skin evaporation.
Basically, winter is a hydration buzzkill. But fear not, I’ve got a winter hydration ace up my sleeve: LMNT.
This isn’t just any electrolyte drink mix; it’s a powerhouse of hydration without the sugar rush or toxic artificial ingredients.
Based on the latest hydration research, LMNT is a zero-sugar electrolyte drink mix born from the growing body of studies revealing that optimal health outcomes occur at sodium levels 2–3 times higher than government recommendations.
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Unlock Longevity: February 24, 2024
On February 24th, I’ll be live in Austin, Texas, for Unlock Longevity, a unique gathering with leading regenerative medicine experts from North America. This exclusive event is your chance to gain insider knowledge in the realm of anti-aging and vitality. Our distinguished speakers will unveil groundbreaking treatments and secrets in rejuvenation and longevity, previously unshared with the public. Don’t miss the opportunity to engage in deep, personal discussions on health and anti-aging, and interact directly with our experts. Learn more about Unlock Longevity here.
Cookie dough is often a treat that’s easy to overdo. It’s so delicious and brings back the nostalgia of baking things with my mom and sister when I was little. Anyone else like to swipe a bite or two when no one is looking?
That simple joy inspired me to make my own, safe-to-eat version with a serving size for one! There’s no egg and no raw flour. Oh, and it’s a high-protein treat!
“Healthier” Cookie Dough
Typically, cookie dough isn’t ideal for everyday snacking. It’s more of an indulgence!
In my version, I kept it gluten-free by using highly absorbent coconut flour, which also adds to the volume because it gets nice and thick.
I used my for added vanilla flavor, a boost of protein, and gut-healthy ingredients like fiber and probiotics. Because it’s a vegan protein powder, it also adds to the dense texture, which makes this recipe really satisfying.
The butter flavoring comes from butter extract and butter-flavored coconut oil, but feel free to use ghee or butter, or even cashew butter (but then definitely add the extract).
Let’s make some dough!
Finally, “raw” cookie dough you can eat safely! I don’t like chocolate so I leave the chips out. Do whatever sounds good to you!
Protein Chocolate Chip Cookie Dough
Course: Dessert
Cuisine: American
Keyword: cookie
Calories: 231kcal
*This recipe may contain affiliate links to products we use and love.
1scoop
2-3 tbspnon-dairy milk
2tbpscoconut flour
2tbspgranular Monk Fruit sweetener
1tbspmelted butter flavored coconut oil (or butter or cashew butter)
1tspvanilla extract
1tbspsugar-free chocolate chips
Pinchsalt
Stir everything except the chocolate chips together to form a dough, adding the milk in a little at a time to reach the desired, soft consistency. Stir in the chocolate chips, and serve.
The sun is shining, you’re lacing up your running shoes, and you’re ready to head out and clear your mind on a run. Before you go, taking a few minutes to do a dynamic warm-up can help you prepare your heart, joints, muscles, tissues, and mind for a fantastic run — and potentially help prevent running injuries.
We’ve got the best stretches to do before a run to warm up all your running muscles. We’ll explain each of them and give you a sample warm-up routine you can do before every run to set you up for miles.
Why Do It: Your quadriceps play a key role in running — they straighten your knees and assist in hip flexion and knee stabilization. Warming them up by doing these movements in a dynamic quad stretch helps prepare them for proper running form.
How to Do It:
Stand upright with your feet hip-width apart. Stand near a wall if you need support.
Shift your weight onto your left foot. Touch the wall with your left hand. Bend your right knee and bring your right foot toward your right glute. Grab your right ankle with your right hand. Feel the stretch in your quads and hip flexors. Hold for two to three seconds.
Step your right foot down. Repeat for 10 more reps.
Turn around to switch sides and perform 10 dynamic quad stretches on your left quad.
How Often to Do This Stretch: You can do this stretch before every run.
Modifications
Make it Easier: Hold on to something stable for more balance rather than just touching a wall.
Make it Harder: Perform this without the wall for a balance challenge.
Coach’s Tip: Keep your hips in line with each other and squeeze your glutes to maintain stability.
Why Do It: When you run, your hamstrings work with your quads and perform the opposite functions — bending your knees and extending your hips. Warming them up in a dynamic hamstring stretch is crucial to a holistic pre-run warmup for your lower body. They can also help loosen up your lower back.
How to Do It:
Stand upright with your feet hip-width apart.
Step your left foot forward with your left heel on the ground and toes pointing up. Elevate your foot on a yoga block, box, or chair for extra-tight hamstrings. Hang your arms by your sides.
Hinge your hips back and keep a slight bend in your right knee. Keep your core engaged and back straight. Feel the stretch in the back of your right leg and scoop your arms down toward your left foot. Stand back up and reach your arms up. Relax your arms by your sides and return your left foot to the starting position.
Switch legs to perform on your right side. Alternate for eight to ten reps per side.
How Often to Do This Stretch: Perform this stretch before every run.
Modifications
Make it Easier: Elevate your foot on a chair.
Make it Harder: Hold for two to three seconds at the bottom with your back straight and core engaged.
Coach’s Tip: Your hands don’t need to reach your foot — keep your core engaged and only go as far as you can hinge your hips.
3. Dynamic Wall Calf Stretch
Equipment Needed
wall or rack
Muscles Worked
calves
Sets & Reps
1 – 2 x 8 – 10 per side
Why Do It: Your calf muscles assist in ankle plantarflexion; in other words, they help lift your heel and propel your foot forward when you run. Stretching (and strengthening) your calves can affect your gait and improve your running form. Tight calf muscles can also restrict ankle mobility, so a pre-run dynamic calf stretch may boost their range of motion.
How to Do It:
Stand upright and face a wall. Place both hands on the wall.
Step your right foot back behind you. Keep your right leg straight and your heel down.
Bend your left knee toward the wall. Feel the stretch in your right calf. Hold for two to three seconds.
Step your right foot forward. Switch legs, stepping your left leg back to stretch your left calf. Hold for two to three seconds. Continue alternating sides.
How Often to Do This Stretch: Perform this stretch before every run to warm up your calf muscles.
Modifications
Make it Easier: Take a smaller step back or bend your front knee less.
Make it Harder: Take a bigger step back.
Coach’s Tip: The goal is to keep your back heel down so you can reduce how much you bend your front knee to make that happen.
Why Do It: Next, we’ll get into some warm-up exercises to really “activate” your muscles in addition to dynamically stretching them. The forward lunge works multiple muscle groups that you’ll use in running while stretching your quadriceps on your back leg. They also help activate your glute medius on your front leg to stabilize your knee — another important muscle for running performance.
How to Do It:
Stand upright with your feet hip-width apart. Engage your core to stand tall.
Step your left foot forward. Keep your left foot on the floor and lift your right heel. Bend both knees to a 90-degree angle. Keep your right leg a little bit more straight if necessary. Squeeze your glutes. Feel the stretch in your right quadriceps.
Straighten both legs and return your left foot to the starting position. Step your right foot forward to repeat the forward lunge on your other side.
Continue alternating sides.
How Often to Do This Stretch: You can do these before a run or as part of a strength training workout to support running performance.
Modifications
Make it Easier: Bend your knees less or hold on to something for support.
Make it Harder: Progress to walking lunges, staying in the same sets and reps scheme.
Coach’s Tip: Keep your front knee tracking out to avoid knee valgus; this will also work your glute medius.
5. Side Lunge
Equipment Needed
space
Muscles Worked
glute medius, adductors, lower body
Sets & Reps
2 x 6 – 8 per side
Why Do It: The side lunge, or lateral lunge, is a great warm-up exercise that activates and strengthens your glute medius on your working leg while stretching your adductors (or inner thighs) on the other side. The glute medius and adductors tend to be neglected muscles; both are key to running performance. The side lunge also works your entire lower body in the frontal plane of movement.
Equipment Needed: You’ll need enough space to step out to the side.
Sets and Reps: Perform one to two sets of six to eight lunges per side.
How to Do It:
Stand upright with your feet hip-width apart. Reach your arms out in front of you or clasp your hands at your chest.
Step your left leg out to the side. Bend your left knee as you hinge your left hip back, and let your torso come forward.
Push off the floor to stand back up and return your left foot to the starting position.
Switch legs and repeat with your right leg. Continue alternating side lunges.
How Often to Do This Stretch: Do these before a run, or load them up and incorporate them for some unilateral training on leg day.
Modifications
Make it Easier: Shorten the range of motion, and don’t hinge and bend too much.
Make it Harder: Continue bending your knee and hinging your hip to sit as low as possible.
Coach’s Tip: Be sure to sit back with a tall chest as you lunge.
hip flexors, quadriceps, hamstrings, adductors, lower back, core
Sets & Reps
12 front-to-back leg swings + 12 side to side leg swings per leg
Why Do It: Leg swings — both front-to-back and lateral — are a fantastic addition to your pre-run warm-up. They increase blood flow and move your hips through their full range of motion in two planes of movement. Your hip flexors, quadriceps, hamstrings, and adductors stretch and engage while loosening up your lower back, engaging your core, and preparing your body for the running movement pattern.
How to Do It:
Stand upright beside a wall or sturdy object — a squat rack works well. Shift your weight onto your right foot. Place your right hand on the wall or object. Squeeze your glutes and engage your abs.
Swing your left leg forward and backward, and keep it straight. Go as far as you can while maintaining your balance. Continue for 12 reps. Turn around to switch sides and repeat.
Perform lateral leg swings next. Shift your weight onto your right foot and place your right hand on the wall. Swing your left leg across your body toward the wall and out to the side. Continue for 12 reps.
Turn around to switch sides and perform lateral leg swings with your right leg.
How Often to Do This Stretch: You can perform these before every run.
Modifications
Make it Easier: Bend your knee slightly on the swinging leg or decrease how high you go.
Make it Harder: Place your hands on your hips to challenge your balance and build stability on the standing leg.
Coach’s Tip: Avoid shifting your pelvis to compensate for the range of motion in your hips — however far you can swing while maintaining control is perfectly fine.
bodyweight, wall or object to hold onto for balance
Muscles Worked
hip flexors, core
Sets & Reps
3 x 30 seconds
Why Do It: High knees are a great warm-up exercise that raise your heart rate and increase blood flow. They strengthen your hip flexors and core while preparing your body for the running movement pattern. High knees work multiple muscle groups and build coordination in your lower body.
How to Do It:
Stand upright with your feet hip-width apart. Reach your arms out in front of you, or hold on to something for more support.
Shift your weight onto your left foot. Bring your right knee up to tap your right arm. Step your right foot back down. Bring your left knee up to tap your left arm. Step your left foot back down.
Continue alternating high knees slowly with plenty of core control.
Increase your speed once you are comfortable. Go quicker to raise your heart rate.
How Often to Do This Stretch: Perform these as fast as possible before a run where you’re working on beating your time or running a faster mile.
Modifications
Make it Easier: Hold on to something for balance and keep going slowly. Don’t raise your knees as high.
Make it Harder: Go as fast as possible while maintaining balance, getting your knees as high up as possible.
Coach’s Tip: You can keep going slow and controlled for more of a core workout.
bodyweight, wall or object to hold onto for balance
Muscles Worked
hamstrings, glutes, quads
Sets & Reps
3 x 30 seconds Optional: 4 x alternating 30-second high knees + 30-second butt kicks
Why Do It: Butt kicks are another heart rate-raising warm-up exercise that will activate your hamstrings as your quadriceps stretch. Many people tend to have overactive quadriceps, so butt kicks are a great addition to your pre-run warm-up to make sure your hamstrings are equally firing. They’ll also work your glutes and increase blood flow to your lower body like a jogging pattern.
How to Do It:
Stand upright with your feet hip-width apart. Engage your abs and squeeze your glutes. Bend your elbows at your sides.
Shift your weight onto your right foot. Bring your left heel to your left glute as you swing your right arm forward and left arm back. Step your left foot down. Kick your right heel to your right glute, swinging your arms again.
Continue alternating butt kicks and swinging your opposite arms. Go slowly to find your balance.
Pick up the pace so you feel you are jogging in place. Make a complete butt kick on each rep.
How Often to Do This Stretch: You can perform these before every run, especially when working on speed.
Modifications
Make it Easier: Take it slow and focus on the hamstring contraction.
Make it Harder: Go as fast as possible, maintaining control.
Coach’s Tip: Actively squeeze your heel toward your glutes so you feel your hamstrings engage.
Benefits of Stretching Before a Run
Dynamic stretching before a run helps prepare your cardiovascular system, muscles, joints, and tissues for what’s to come. Here are the top benefits of adding a warm-up to your run routine.
Raises Heart Rate
One of the first physiological changes that occur when you begin movement is your heart rate rises. If you’ve been sitting at work and then start sprinting, you’re going from your resting heart rate too close to your max heart rate. It’s not always a bad thing, but dynamic stretching, especially dynamic warm-up exercises like lunges, high knees, and butt kicks, increases your heart rate gradually.
Your body temperature also rises, which helps to literally “warm up” your muscles.
Increases Blood Flow
As your heart rate increases and temperature rises, your blood flow also improves. Dynamic stretching increases blood flow to the muscles you’re stretching, which can lead to better running performance. (1)(2)
There is a popular claim that stretching before a run helps prevent delayed onset muscle soreness (DOMS), but the evidence is limited. However, if you’re already sore, boosting blood flow to sore muscles before your run may help ease some stiffness.
Static stretching, where you hold a stretch for 20 to 30 seconds without moving, is commonly done during a cool-down and may better help alleviate soreness. Evidence is also mixed on whether post-run stretches in a cool-down reduce soreness, but the common element is that blood flow improves, which is still a plus for muscle health. (3)
Warms Up Your Range of Motion
Another common claim is that stretching increases your range of motion. A more helpful way of thinking about it is that performing dynamic stretching and sports-specific activities before a run warms up the range of motion you’ll be using. You’re rehearsing the movement you’ll be doing, which may help improve running performance.
A 2019 study found that dynamic stretching increased flexibility and reduced hamstring stiffness while increasing the range of motion at the knee. (4)
A 2012 study found that a dynamic warm-up increased quadriceps strength and flexibility of the hamstrings. (5)
May Reduce Risk of Injury
Unfortunately, running injuries are relatively common and can keep you out of your run routine longer than you’d like. Dynamic stretching may reduce your risk of injury, but again, evidence has been mixed on this popular idea.
Running injuries can occur when some muscles aren’t firing as they should, leading to your joints taking on more impact. Improper running form can also increase your risk of injury to your ankles, knees, and hips.
A commonly overlooked muscle, the glute medius, is a frequent culprit. It’s a muscle in your glutes responsible for helping control your pelvis, externally rotate your hip, and stabilize your knees.
A systematic review and meta-analysis investigated this issue. It compared studies that measured glute medius activation in people suffering from common running injuries, including Achilles tendinopathy and patellofemoral pain syndrome. The analysis found that people with patellofemoral pain syndrome (knee pain) had significantly less glute medius activation while running. (6)
Strengthening your glute medius (and glutes, hips, and legs in general) outside of warm-ups is also key to preventing running injuries. Focusing on warm-up exercises that target your glutes, like forward, walking, or side lunges, may also help.
Sample Running Warm-Up
A good dynamic warm-up includes some dynamic stretching, muscle activation, and movement preparation for the specific activity you’ll be doing — in this case, running. (7)
Here’s a sample pre-run warm-up.
Exercise
Sets
Reps
Dynamic Quad Stretch
1
10 per side
Dynamic Hamstring Stretch
1
8 per side
Dynamic Wall Calf Stretch
1
8 per side
Exercise
Sets
Reps
Forward Lunge
2
6 per side
Side Lunge
2
6 per side
Exercise
Sets
Reps
Front-to-Back Leg Swings
1
12 per side
Lateral Leg Swings
1
12 per side
High Knees
3
30 seconds
Butt Kicks
3
30 seconds
Light Cardio: Easy Jog
1
5 – 10 minutes
*Alternative light cardio on an elliptical or bike
1
5- 10 minutes
Should You Stretch Before Every Run?
If you’re going from zero activity to running, doing dynamic stretches before every run is important.
If you’re doing a quick sprint workout at the end of a lifting session, your muscles and body are already pretty warm. You may not need to go through an entire pre-run warm-up, but a few exercises for movement preparation could still be beneficial.
FAQs
Let’s close out with some frequent questions about a pre-run stretching routine.
How long should you warm up before running?
Your pre-run warm-up should take five to 15 minutes.
Does stretching before running really help?
Stretching before running helps improve blood flow to your muscles, raises your heart rate gradually, prepares your joints to go through their range of motion, and activates the muscles you want to be working. Together, these things can help prevent injury and improve performance.
What is dynamic stretching and why is it better than static stretching before a run?
Dynamic stretching refers to moving through your range of motion; static stretching refers to holding a stretch position for longer. Research has shown that dynamic stretching is better before running because it can mimic the movements you’ll be doing in your activity. It can help increase your range of motion and reduce stiffness without overly fatiguing the muscles.
References
Craig Leon , Hyun-Ju Oh & Sharon Rana (2012) A Purposeful Dynamic Stretching Routine, Strategies, 25:5, 16-19,
Park HK, Jung MK, Park E, Lee CY, Jee YS, Eun D, Cha JY, Yoo J. The effect of warm-ups with stretching on the isokinetic moments of collegiate men. J Exerc Rehabil. 2018 Feb 26;14(1):78-82.
Van Hooren B, Peake JM. Do We Need a Cool-Down After Exercise? A Narrative Review of the Psychophysiological Effects and the Effects on Performance, Injuries and the Long-Term Adaptive Response. Sports Med. 2018 Jul;48(7):1575-1595.
Iwata M, Yamamoto A, Matsuo S, Hatano G, Miyazaki M, Fukaya T, Fujiwara M, Asai Y, Suzuki S. Dynamic Stretching Has Sustained Effects on Range of Motion and Passive Stiffness of the Hamstring Muscles. J Sports Sci Med. 2019 Feb 11;18(1):13-20.
Aguilar AJ, DiStefano LJ, Brown CN, Herman DC, Guskiewicz KM, Padua DA. A dynamic warm-up model increases quadriceps strength and hamstring flexibility. J Strength Cond Res. 2012 Apr;26(4):1130-41.
Semciw A, Neate R, Pizzari T. Running related gluteus medius function in health and injury: A systematic review with meta-analysis. J Electromyogr Kinesiol. 2016 Oct;30:98-110.
Behm DG, Chaouachi A. A review of the acute effects of static and dynamic stretching on performance. Eur J Appl Physiol. 2011 Nov;111(11):2633-51.
Editor’s Note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. When starting a new training regimen and/or diet, it is always a good idea to consult with a trusted medical professional. We are not a medical resource. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. They are not substitutes for consulting a qualified medical professional.
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Here’s a fascinating fact: your fascia is connected to everything — every organ, nerve, gland, and cell in your body, acting as your internal communication network.
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FINALLY it feels like winter is moving behind us (or will be soon?!) and we can look ahead to sunshine and spending more time outside! Don’t get me wrong I’m still in full cozy season, living in my Cloud Hoodies and sweatpants because I’m pretty much always cold. But I’m also excited to show you warm weather things I’ve been working on like my new Runsie!
OR you can get everything you need (and more motivational tools!) on the app! If you don’t have the app yet, it will make following along with this month’s workouts easier! You can access not only the calendar but all of the videos in one place. Find challenges and free programs like the Glow Up Sessions and the 200 Ab Challenge there too!
Now that you know where to find your workouts, here’s what you can expect each day of the March Workout Calendar. You ready?!!!
SUNDAY: Recovery MONDAY: Total Body TUESDAY: Abs WEDNESDAY: Booty THURSDAY: Total Body FRIDAY: Arms SATURDAY: Legs & Thighs
Do each video once (unless otherwise stated) and check off as you go! Most days will be 45 min max of exercise.
If you get the , your workout calendar and workouts will all be in one place! And it’s so fun and motivating to get that “Workout Complete” checkmark
The Blogilates community is the BEST. So, I wanted to create a space where we could all feel a little more connected to each other! The social feature (in the most updated version of the app) is a place where you can share photos and/or text thoughts and comment on each other’s post. Think the good ol’ days of Instagram!
ANNNND
Last year, we launched P♻️PCYCLE, a place where you can list and shop for gently used POPFLEX and Blogilates items! You can read more about it here!
Or want to ease into working out, my Beginner’s Calendar is a great place to start! It’s a free 4-week program to get you stronger so that you can join in on the monthlies when you are ready.
February flew by (unlike January omg)!! What are you looking forward to in March?! Lemme know in the comments .
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