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Why Mr. Olympia Derek Lunsford Believes Walking Lunges Are “Essential”

Bodybuilders know a thing or two about strength training exercises. The movements that comprise a bodybuilder’s workout plan will, quite literally, shape the physique they bring to the competition stage on show day.

In a Dec. 30, 2023, training vlog on YouTube, 2023 Mr. Olympia Derek Lunsford discussed his perspective on one of the most underrated leg exercises for bodybuilding — the walking lunge.

[Related: 5 Lunge Benefits For More Muscle and Improved Movement]

“I’ve always considered lunges as an accessory exercise when, in reality, I should think of them as an essential exercise,” Lunsford says, sharing his thoughts on reprioritizing exercise selection in 2024. 

Derek Lunsford: “[Lunges] Are a Must-Do”

“I usually thrive on exercises that stimulate the muscle, as far as getting a pump, and I don’t really feel that from lunges,” Lunsford concedes when asked why he doesn’t enjoy performing lunge variations during his workouts.

However, Lunsford notes the benefits lunges provide far outweigh the discomfort of performing them. He touches on several key points for making lunges a priority on leg day:

Lunges significantly stretch the working muscles, including the glutes and quadriceps.

When performed at the end of a workout, lunges can help establish and maintain mobility in the hips, knees, and ankles.

Lunges develop tissue tolerance in the tendons and ligaments, which is important for remaining resilient to injury. 

Lunsford’s sentiments were echoed by training partner and fellow bodybuilder Ryan Crowley. Crowley feels the importance of lunges goes beyond the physiological: “[Lunges] are one of those exercises that you really have to prioritize early on in your career,” he says, touching on the skill and work capacity required to perform the movement in a fatigued state. 

For Lunsford and Crowley, the walking lunge does more than bulk the lower body. A well-rounded exercise should have the potential to improve flexibility and athleticism.

Benefits of Walking Lunges

One look at Lunsford’s legs is more than enough justification to add walking lunges into your workout routine. If you’re not fully convinced that a lunge belongs in your next leg day, check out these other benefits:

Develops Balance and Coordination

Unilateral (that is, one-limbed) exercises like the lunge are as rehabilitative as they are stimulative. Some clinical studies assert that the walking lunge helps “produce muscle coordination” (1) and establish better balance.

[Related: The Best Supplements for Muscle Growth in 2024]

Lunsford specifically mentions that these tertiary, skill, and stability-based benefits gained from lunging can carry over to other more stable exercises, thereby improving intensity

Easy To Incorporate

While lunges certainly come with a learning curve, they are accessible. Most gyms will have areas dedicated to sport-specific or cross-training with lots of open space. If you have lunges in your workout routine, you don’t need to wait for a free squat rack. Grab a pair of dumbbells or kettlebells and get to stepping. 

Balanced Muscle Growth

Unilateral exercises like the lunge have clinical support as a means of addressing muscular imbalances. Some studies have shown that single-limbed training can remedy discrepancies in size between muscles, especially after periods of inactivity. (2)(3)

How To Do Walking Lunges

As Lunsford mentions, lunges are effective even without any extra weight, especially if you perform them at the end of your workout. However, if you want to up the difficulty, hold a pair of dumbbells in your hands or even lunge with a barbell on your back.

Step 1: Find some open space — at least 30 to 40 feet — to perform walking lunges for sufficient reps.

Step 2: Begin by stepping forward and slightly out with your dominant leg. Plant your foot in front of you, then sink the hips down and forward. Allow your knee to travel in front and over your toe.

Step 3: With most of your weight in your forward leg, push into the floor and contract your quads and glutes to ascend to a standing position.

Step 4: Step forward with the opposing leg and put your weight into it. Sink into the lunge again and repeat the process. 

Coach’s Tip: Avoid tilting or swaying your torso from side to side. Brace your core to keep stable as you step. 

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References

Marchetti PH, Guiselini MA, da Silva JJ, Tucker R, Behm DG, Brown LE. Balance and Lower Limb Muscle Activation between In-Line and Traditional Lunge Exercises. J Hum Kinet. 2018 Jun 13;62:15-22. doi: 10.1515/hukin-2017-0174. PMID: 29922373; PMCID: PMC6006536.

Malliou PC, Giannakopoulos K, Beneka AG, Gioftsidou A, Godolias G. Effective ways of restoring muscular imbalances of the rotator cuff muscle group: a comparative study of various training methods. Br J Sports Med. 2004 Dec;38(6):766-72. doi: 10.1136/bjsm.2003.009548. PMID: 15562178; PMCID: PMC1724971.

Andrushko, J. W., Gould, L. A., & Farthing, J. P. (2018). Contralateral effects of unilateral training: sparing of muscle strength and size after immobilization. Applied physiology, nutrition, and metabolism = Physiologie appliquee, nutrition et metabolisme, 43(11), 1131–1139.

Featured Image: @dereklunsford_ on Instagram

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Rogue Fitness’ “The Standard” Challenge Results

Regarding Rogue Fitness challenges, none scream endurance quite like The Standard,” which occurred from Dec. 16, 2023, through Jan. 2, 2024. The challenge during the holiday tasked participating athletes to row as many meters as possible in 24 hours.

Athletes could compete as Individuals or on teams of two, three, or four members. Although no cash or other prizes were awarded for this challenge, nor are the results incorporated in the overall Rogue leaderboard, a portion of the proceeds of each signup was given to The Big Fish Foundation, which helps military veterans.

[Related: 2024 TYR Wodapalooza Miami Workouts Revealed]

2024 Rogue Fitness The Standard Challenge Results

Below are The Standard challenge results as of Jan. 3, 2024. The results are subject to change, and this article will be updated accordingly.

Male Athletes (Age 14 & Over)

Brian Chontosh — 256,319 meters

Eric Jude — 241,519 meters

Eduard Shipulin — 240,226 meters

Gabriel El Hanbli — 231,804 meters

Juha Puonti — 224,564 meters

Zhenyu Fedotov — 223,367 meters

Ben Freiberg — 223,356 meters

Rob Lawson — 222,781 meters

Faris Amra — 217,410 meters

Bailey Banta — 209,453 meters

Female Athletes (Age 14 & Over)

Brista Mayfield — 218,225 meters

Karisa Stapp — 200,661 meters

Keri Schmidt — 173,009 meters

Sarah Abercrombie — 164,518 meters

Sammy Chatham — 127,802 meters

Sylvia Christensen — 69,667 meters

Teams of Two

Tyler Creighton — 310,313 meters

Chance McCoy — 277,782 meters

Jenni Orr — 275,104 meters

Eric Miller — 374.659 meters

Andy Pesant — 264,302 meters

Dylan Sevcik — 261, 238 meters

Kris Clever — 260,858 meters

Allie Parelskin — 255,906 meters

Thomas Mayrhofer — 243,728 meters

Crystal Carle — 223,443 meters

Teams of Three

Ben Davidson — 360,909 meters

Brad Demers — 322,588 meters

David Onneken — 314,477 meters

Isaac Barrett — 313,137 meters

Andrew Seat — 312,591 meters

Jordi Gunn — 293,264 meters

Ewan Johnstone — 283,676 meters

Andrew Hunt — 278,070 meters

Charles Allen — 258,411 meters

Carlyn Mayes — 254,600 meters

Teams of Four

Matt Dolan — 366,242 meters

Juha Puonti — 363,575 meters

Nick Fuentes — 361,757 meters

Christopher Pearson — 355,115 meters

Anthony LaBarca — 353,702 meters

Logan McElfresh — 346,510 meters

Tyler Friedl — 342,611 meters

Alex Ferrer — 336,406 meters

Kelcey Canfield — 331,062 meters

Jason Spitzley — 324,430 meters

[Related: Should You Fast In the Morning or Evening?]

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Featured image: @roguefitness on Instagram

The post Rogue Fitness’ “The Standard” Challenge Results appeared first on BarBend.

2024 TYR Wodapalooza Miami Workouts Revealed

The 2024 TYR Wodapalooza contest, presented by Loud And Live Sports, is scheduled for Jan. 11-14, 2023, in Bayfront Park in Miami, FL. The three-day competition will feature Individuals, Teams (three members, same sex), and Adaptive athletes.

Individual athletes will compete on Jan. 11-12, 2024. Teams will compete on Jan. 13-14, 2024.

[Related: Are There Foods That Burn Fat? The Science Behind the Weight Loss Claim]

2024 TYR Wodapalooza Miami Workouts

Workouts for Elite Individuals and Teams, including the variations for LatAm, Rx, Open, Teens 13-15/16-18, and Masters 35-39/40-44/45-49/50-54/55-59/60+ were released throughout the last two weeks of December 2023. The workouts for Elite Individuals can be seen below:

Cortadito

For time; 21-15-9 reps of:

Parallel Bar Dips

Hang Power Cleans

Into 15-12-9 reps of:

Shoulder-to-OverheadMen: 185 pounds | Women: 125 pounds

Bar Muscle-Ups

[Related: Does Training for the Pump Build Muscle?]

Deja Vu

Part A: Three minutes. Part B: Five minutes. Part C: For time (eight-minute time cap). One minute rest between each part.

Assault RowMen: 25 calories | Women: 20 calories

30 Wall BallsMen: 20 pounds | Women: 14 pounds

35 Chest-to-Bar Pull-Ups

30 Box Jump Overs Men: 30-inch box | Women: 24-inch box

25 Dumbbell Snatches Men: 100 pounds | Women: 70 pounds

This workout will apply two scores:

Total reps across all parts

Time on Part C

[Related: Does Lifting Weights Burn Fat? Here’s What You Need to Know]

Double or Nothin’

For max load; two attempts of the following complex:

One Snatch + One Hang Snatch45 seconds on | 45 seconds off

Tiebreaker: Max Overhead Squats

[Related: Is a Calorie Just a Calorie? An RD Weighs In]

Just Bead It

For time:

70 Beaded Double-Unders

30 Dumbbell-Facing Burpees

70 Beaded Double-Unders

20 Dumbbell Thrusters

70 Beaded Double-Unders

10 Dumbbell Burpee Clusters

Men: 60 pounds | Women: 40 pounds

[Related: What Is Barbell Knurling? + Other Barbell Features to Know About]

Bike Race

For time:

Echo BikeMen: 50 Calories | Women: 40 calories

5K Trail Run

[Related: Do Cold Showers Burn Fat? Everything You Need to Know About Weight Loss and Cold Water Exposure]

Team Workouts

Below are the workouts thus far released for the Teams division:

Worm Fran

For time:

21 Worm Thrusters

Eight Pull-Ups (each)

Seven Chest-to-Bar Pull-Ups (each)

Six Bar Muscle-Ups (each)

15 Worm Thrusters

Six Pull-Ups (each)

Five Chest-to-Bar Pull-Ups (each)

Four Bar Muscle-Ups (each)

Nine Worm Thrusters

Four Pull-Ups (each)

Three Chest-to-Bar Pull-Ups (each)

Two Bar Muscle-Ups (each)

Six Worm Thrusters

Three Pull-Ups (each)

Two Chest-to-Bar Pull-Ups (each)

One Bar Muscle-Up (each)

While one athlete is on the rig performing their reps, the other two are holding the worm.

[Related: Does Protein Powder Cause Acne?]

Uno. Dos. Tres.

For time:

20 Wall Walks

40 Strict Handstand Push-Ups

60 Handstand Push-Ups

One team member holds a handstand, one team member works, and one team member rests.

240 Synchro Double Unders

Two team members work; one team member rests.

60 DeadliftsMen: 135 pounds | Women: 95 pounds

40 Hang CleansMen: 155 pounds | Women: 105 pounds

20 Front SquatsMen: 165 pounds | Women: 115 pounds

All three above movements are performed synchronized.

[Related: What Is Erythritol? Is This Zero-Calorie Sweetener Too Good to Be True?]

The Sandbag Send

For time:

Buy-In — 360-foot Sandbag Carry (120 feet each)

Each athlete performs relay style 9-7-5 reps of:

Sandbag CleansMen: 150 pounds | Women: 100 pounds

Sandbag SquatsMen: 150 pounds | Women: 100 pounds

Buy-Out — 360-foot Sandbag Carry (120 feet each)

[Related: How to Do the Nordic Curl to Power Up Your Hamstrings Without Weights]

Worms Can’t Swim

For time:

30 Worm Clean & Jerk

Athlete One — Swim

Athletes Two & Three — 50 Syncro Burpees (over the worm)

20 Worm Clean & Jerk

Athlete Two — Swim

Athletes One & Three50 Syncro Burpees (over the worm)

10 Worm Clean & Jerk

Athlete Three — Swim

Athletes One & Two50 Syncro Burpees (over the worm)

Five Worm Clean & Jerk

[Related: Thousands of Gym Rats Crashed a Website Trying to Buy This 20-Pound Coffee Mug]

Bike Race

For total combined time:

5K Trail Run

This article will be updated if/when additional workouts are released.

Featured image: @wodapalooza on Instagram

The post 2024 TYR Wodapalooza Miami Workouts Revealed appeared first on BarBend.

The Side Effects of Probiotics for Strength Athletes to Look Out For

Whether your main goal is to pack on muscle or pack more plates onto the bar, you’re likely cramming as much protein as you can into your diet. And while a high-protein diet is a generally safe approach, some gastrointestinal distress isn’t unheard of after all that whey protein powder in your shakes.

Many people take probiotic supplements to improve gut health. Though the idea is to reduce digestive side effects, sometimes certain strains of probiotics themselves may trigger more short-term side effects. Side effects of probiotics are more common in people with gastrointestinal medical conditions but can affect anyone. Here’s what you’ve got to know.

Credit: LightField Studios / Shutterstock

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.

What Are Probiotics?

Understanding probiotics and why people take them starts with understanding bacteria in your gut and a few key terms. (1)

Your gastrointestinal tract contains over 100 trillion microorganisms, which include bacteria, fungi, and viruses. 

A community of microorganisms, also called microbes, is called microbiota. 

The microbiome refers to all the microorganisms and microbiota. You can think of the microbiome as its own organ, which is key to your overall health.

The microbes in your gut can influence your health by affecting your metabolic and immune systems. You want a good diversity of gut bacteria and other microbes within your gut microbiome. More diversity leads to better gut health. 

[Read More: The 10 Best Probiotic Supplements for Women]

Lower diversity of bacteria in the gut has been linked with inflammatory bowel disease (IBD), psoriasis, type 1 and type 2 diabetes, eczema, and Celiac disease. (1)

Your overall diet, certain medications, lifestyle habits, and certain medical conditions can harm your gut microbiota, taking away its diversity. That’s where probiotics come in. (1)

Benefits of Probiotics

Probiotic means “for life” in Greek. Ferdinand Vergin coined the term in 1954, calling probiotics good bacteria. In 1989, the definition became more specific: probiotics are microorganisms that offer health benefits to their host (in this case, humans). (2)

In 2002, the FAO (Food and Agriculture Organization of the United Nations) and the WHO (World Health Organization) settled on its current definition. They state that probiotics are “live strains of strictly selected microorganisms which, when administered in adequate amounts, confer a health benefit on the host.” (2)

There are also prebiotics and synbiotics — a combination of prebiotics and probiotics. All three are types of live bacteria you add to your gastrointestinal tract that can help grow good bacteria in your gut. Combining probiotics and prebiotics into synbiotics may help them survive better. (2)

Credit: Danijela Maksimovic / Shutterstock

[Read More: These Are the Best Prebiotic Foods for Gut Health and Gym Gains]

Research shows many health benefits of probiotics — after all, being “beneficial bacteria” is their definition. (2)

Probiotics can help treat gastrointestinal health conditions, including IBS, inflammatory bowel disease, ulcerative colitis, and Crohn’s disease. (2)

Probiotics influence your immunity and may help boost your immune system. (2)

Certain strains of probiotics may help reduce antibiotic-associated diarrhea (AAD). Four meta-analyses found Saccharomyces boulardii and Lactobacillus rhamnosus GG most helpful in reducing AAD. (3)

A systematic review found certain strains of probiotics could reduce lower gastrointestinal symptoms in people with IBS and prevent antibiotic-associated diarrhea. (4)

Sources of Probiotics

Most of the research-based health benefits of probiotics show they can help people with gastrointestinal medical conditions. They may still be helpful to people without these health conditions to improve their gut health, gut diversity, and immunity.

You can get probiotics from food sources or by taking probiotic supplements.

Probiotic Foods:

Yogurt

Kimchi, sauerkraut, and other fermented foods

Kefir

Kombucha

If you’re taking a probiotic supplement, it’s best to check with a healthcare provider first. Different probiotics are suitable for various health benefits. 

[Read More: Why Probiotics Are Extra Beneficial for Athletes]

Here are the most common bacterial strains you’ll see in probiotic supplements. (1)(2)

Bifidobacterium

Lactobacillus

Lactococcus

Streptococcus

Enterococcus

Saccharomyces boulardii

Acidophilus

What Are the Side Effects of Probiotics?

Certain probiotic products seem to trigger side effects more frequently in people with inflammatory bowel disease. Other people may experience gastrointestinal symptoms, headaches, and allergic reactions.

Gastrointestinal Symptoms

The most common side effects are gastrointestinal symptoms. A systematic review and meta-analysis examined gastrointestinal side effects in people with inflammatory bowel disease taking probiotics. The symptoms were bloating, constipation, gas, abdominal pain, nausea, and soft stools. The symptoms may be short-term and worse when you first start taking probiotics. (5)

Credit: Krakenimages.com / Shutterstock

[Read More: The 7 Best Probiotics for Men]

Another study states that bloating and flatulence are the most common side effects of probiotics and that they otherwise seem to be well-tolerated. (6)

Amines May Cause Headaches

Some probiotic products and foods contain biogenic amines. Amines are substances that can function as neurotransmitters. They’re frequently found in fermented foods, cheese, wine, and the bacterial strains Lactobacillus, Lactococcus, and Enterococcus. (7)(8)

Examples of amines include histamine, tyramine, and phenylethylamine. As a neurotransmitter, amines may increase blood flow from your central nervous system and trigger headaches. Amines may also be responsible for some gastrointestinal side effects and a change in taste. (5)

Histamine May Trigger Allergic Reactions

Histamine is one type of amine found in fermented foods and probiotic products. For some people, consuming amines may increase histamine in their digestive tracts too much. Their bodies may interpret them as allergens and trigger an allergic reaction. It may be similar to a food intolerance. Symptoms can include skin flushing, nausea, abdominal pain, and headaches. (9)(10)

[Read More: 9 Best Greens Powders of 2023, RDN-Approved]

An allergic reaction to probiotics could also occur if someone is allergic to lactose, soy, or gluten. Many probiotic products are considered dairy-based and contain lactose. For lactose-intolerant people, they may experience side effects of bloating, constipation, abdominal pain, or an allergic reaction. (11)

More Side Effects for People With Gastrointestinal Medical Conditions

The primary systematic review and meta-analysis on the side effects of probiotics was on people with inflammatory bowel diseases, including Crohn’s disease and ulcerative colitis. The research suggests that people with these medical conditions may be more susceptible to the side effects of probiotics. (5)

How Many Probiotics Should I Take?

It’s best to check with a healthcare provider for medical advice when taking a new dietary supplement, including a probiotic supplement. 

Probiotic dosage comes in CFUs, which stands for colony-forming units. In the current research, there is no standard minimum amount of CFUs (or microorganisms) to take to get the health benefits of probiotics. Probiotic products should have at least several billion CFUs to be effective. Some consider higher numbers to be better, but more research is needed. (6)

[Read More: Study: A Healthier Gut Could Mean More Muscular Strength]

You can also include probiotic foods like yogurt, sauerkraut, kimchi, and fermented foods in your diet.

Are Probiotics Safe?

Probiotic products are dietary supplements, which do not need to be approved by the U.S. Food and Drug Administration (FDA) to be sold. Some, but not all, probiotic products have been labeled “generally regarded as safe” (GRAS) by the FDA. To be given the GRAS label, the product must be scientifically proven not to cause harm if used as intended. (2)(12)

Before choosing a probiotic supplement, check if the FDA has labeled it as GRAS.

A systematic review of the safety of probiotics states that evidence mostly shows probiotics are safe. However, there are cases where they may cause adverse effects like sepsis, gastrointestinal ischemia, and fungemia. These occurred in people with compromised immune systems, critically ill people in the intensive care unit, and other hospitalized and postoperative patients. (13)

Credit: KucherAV / Shutterstock

[Read More: Here’s Everything Strength Athletes Need to Know About Digestive Enzymes]

Probiotics may also not be safe for infants. Probiotics have caused severe and fatal infections in critically ill and premature infants, and the FDA has warned healthcare providers about this. (14)

In some cases, probiotics may cause infections or antibiotic resistance in immunocompromised people. Some probiotic supplements may not list all the microorganisms and could contain harmful bacteria. (14)

Expect Some Side Effects

Good gut health is more than a trend in the supplement industry. It can influence your digestive, immune, and metabolic systems. One component of good gut health is having a diverse gut microbiome with many different strands of good bacteria. Taking probiotics — in food or supplements — can increase that diversity.

Probiotics may have a few side effects, mostly bloating, constipation, gas, and flatulence. They may also trigger headaches and allergic reactions. Side effects may be short-term and subside after you get used to them. They’re generally considered safe, but immunocompromised people may want to avoid them. 

Frequently Asked Questions

Let’s wrap up with some of your most burning questions.

Do probiotics have side effects?

Probiotics may trigger gastrointestinal side effects like bloating, constipation, and gas. They may also cause headaches and allergic reactions. Critically ill people and infants may also experience infections associated with ingestion.

Are probiotics bad for you? 

Probiotics seem to be safe for most people. They’re found in many food sources. If you are immunocompromised, it’s best to check with a healthcare provider.

Can you have too many probiotics?

Taking too many probiotics could stimulate the overgrowth of bacteria. It’s best to follow the recommended dosage or check with a doctor.

References

Valdes A M, Walter J, Segal E, Spector T D. Role of the gut microbiota in nutrition and health BMJ 2018; 361 :k2179.

Markowiak P, Śliżewska K. Effects of Probiotics, Prebiotics, and Synbiotics on Human Health. Nutrients. 2017 Sep 15;9(9):1021.

Guarino A, Guandalini S, Lo Vecchio A. Probiotics for Prevention and Treatment of Diarrhea. J Clin Gastroenterol. 2015 Nov-Dec;49 Suppl 1:S37-45.

Hungin APS, Mitchell CR, Whorwell P, Mulligan C, Cole O, Agréus L, Fracasso P, Lionis C, Mendive J, Philippart de Foy JM, Seifert B, Wensaas KA, Winchester C, de Wit N; European Society for Primary Care Gastroenterology. Systematic review: probiotics in the management of lower gastrointestinal symptoms – an updated evidence-based international consensus. Aliment Pharmacol Ther. 2018 Apr;47(8):1054-1070. 

Dore MP, Bibbò S, Fresi G, Bassotti G, Pes GM. Side Effects Associated with Probiotic Use in Adult Patients with Inflammatory Bowel Disease: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Nutrients. 2019 Dec 2;11(12):2913. 

Williams NT. Probiotics. Am J Health Syst Pharm. 2010 Mar 15;67(6):449-58.

Alvarez, M. A., & Moreno-Arribas, M. V. (2014). The problem of biogenic amines in fermented foods and the use of potential biogenic amine-degrading microorganisms as a solution. Trends in Food Science & Technology, 39(2), 146-155. 

Broadley KJ, Akhtar Anwar M, Herbert AA, Fehler M, Jones EM, Davies WE, Kidd EJ, Ford WR. Effects of dietary amines on the gut and its vasculature. Br J Nutr. 2009 Jun;101(11):1645-52. 

Ortolani C, Pastorello EA. Food allergies and food intolerances. Best Pract Res Clin Gastroenterol. 2006;20(3):467-83.

Nout, M. (2014). Food Technologies: Fermentation. Encyclopedia of Food Safety, 168-177. 

Mattila-Sandholm, T., Myllärinen, P., Crittenden, R., Mogensen, G., Fondén, R., & Saarela, M. (2002). Technological challenges for future probiotic foods. International Dairy Journal, 12(2-3), 173-182. 

Hoffmann DE, Fraser CM, Palumbo F, Ravel J, Rowthorn V, Schwartz J. Probiotics: achieving a better regulatory fit. Food Drug Law J. 2014;69(2):237-72, ii. 

Didari T, Solki S, Mozaffari S, Nikfar S, Abdollahi M. A systematic review of the safety of probiotics. Expert Opin Drug Saf. 2014 Feb;13(2):227-39. 

U.S. Department of Health and Human Services. Probiotics: What You Need To Know. National Center for Complementary and Integrative Health. 

Featured Image: LightField Studios / Shutterstock

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TikTok Taps Peloton for Exclusive Fitness Content

Live Peloton classes, instructor series, creator partnerships, class clips and celebrity collaborations will be available on the social media platform

Endless doom-scrolling on TikTok may soon be replaced with inspiration to move and get fit, after Peloton struck a deal to place its fitness content on the uber-popular short-form video platform with a staggering one billion users. The exclusive partnership has already moved investors, with PTON shares surging around 14% on Thursday after the deal was announced.

Peloton will deliver its workout content to TikTok users in a new fitness hub dubbed #TikTokFitness Powered by Peloton, a dedicated and co-branded space to inspire TikTok users (60% of whom are classified as Gen Z) with live Peloton classes, instructor series, creator partnerships, class clips and celebrity collaborations.

“Peloton and TikTok both move at the speed of culture to better serve our respective audiences,” said Oli Snoddy, vice president of consumer marketing at Peloton. “We collectively recognize the way people engage with fitness is constantly changing. Our team is excited to complement TikTok’s already burgeoning fitness content by introducing the magic of Peloton to new audiences and in completely new ways.” 

credit: Peloton/TikTok

The deal comes less than a year after Peloton’s notable rebrand, which saw the connected fitness company move away from hardware in favor of its workout content and accompanying app. The deal with TikTok marks the first time Peloton will produce social content outside of its own channels. 

“When it comes to the fitness category, we have thousands of communities coming together to connect on everything from #thefitnessjourney to bonding as #runnersoftiktok,” said Sofia Hernandez, global head of business marketing at TikTok. “We’re thrilled that this partnership will bring inspirational fitness content and entertain Peloton users who come to TikTok to learn, connect with instructors, share fitness journeys, and find community.”

Peloton’s Gen Z Push

Although Peloton’s refreshed branding seems to have exposed the brand to new fitness audiences, the connected fitness company has struggled to convert free app users into paid subscribers. Ever the optimist, CEO Barry McCarthy assured investors on Q1 FY2024’s earnings call that with the company’s investments in its Bike rental program, a growing international presence and various partnerships (as seen with Lululemon, Liverpool Football Club, the University of Michigan, New York Road Runners and the NBA and WNBA) Peloton is “making a large bet” on growing its app subscribers this year.

The company’s latest move — partnering with the top-ranking app of the modern era — will further democratize its brand and promote accessibility to its fitness content with Gen Z, also known as “The TikTok Generation.” The new partnership follows a special report Peloton released that covers the fitness preferences of Gen Z, along with other insightful data on some of its newest consumers. 

Peloton also recently welcomed Lauren Weinberg as its new chief marketing officer following the departure of former CMO Leslie Berland, who oversaw the connected fitness company’s rebrand. In her new NYC-based role, Weinberg is now leading Peloton’s brand and product marketing, growth marketing, creative, consumer insights, membership and global communications. McCarthy has credited Peloton’s new CMO for her growth-first mindset and focused approach to scalability.

The post TikTok Taps Peloton for Exclusive Fitness Content appeared first on Athletech News.

CrossFit Names GoRuck as Official Apparel & Footwear Partner

GoRuck will be the official partner for both CrossFit and the CrossFit Games, replacing Nobull

CrossFit has announced GoRuck as its official apparel and footwear provider for both CrossFit and the CrossFit Games, marking an end to the fitness brand’s partnership with Nobull.

As rucking and tactical training grows in popularity, GoRuck has gained recognition for its high-quality, tough gear. The brand was founded in 2008 by a former Green Beret, and its gear is backed by a lifetime guarantee. Through the partnership, GoRuck will also be the presenting sponsor of the 2024 CrossFit for Health Summit, CrossFit’s partner for the CrossFit Open and the CrossFit Games, and the official uniform provider for Games athletes. 

“CrossFit and GoRuck share a very similar ethos – a belief in the power of doing hard things and a deep commitment to community,” said Don Faul, CEO of CrossFit. “GoRuck has been an important part of CrossFit for years, putting affiliates, coaches, and our overall community front and center in the work they do to build exceptional products. We are incredibly excited about how this partnership will serve our global community.”

For the partnership, GoRuck will launch a new CrossFit-branded apparel line and deliver apparel and footwear to CrossFit seminar staff. GoRuck’s CrossFit shoe will be the Ballistic Trainer, and the Rough Runner shoe developed for weighted mileage, such as rucking or CrossFit. 

credit: CrossFit/GoRuck

“The partnership with CrossFit is an authentic way for us to amplify our presence with a core group of consumers that are not just committed to their wellness but rely on the most durable products to help support them on their journey,” said GoRuck President Jimi Letchford. “As one of the original CrossFit employees, I have seen how the movement has changed lives, and I was part of the deals that propelled the brand into international recognition. Now seeing that from a new perspective at GoRuck only solidifies the timeliness of this authentic partnership. Yes, it is about apparel and shoes, but it’s more about deepening existing communities through shared missions.”

GoRuck replaces Nobull as CrossFit’s apparel and footwear partner; Nobull held that title between 2021 and 2023 after taking over for Reebok.

“We wrapped up our partnership with Nobull at the end of 2023,” a CrossFit spokesperson told Athletech News. “We’re focusing our energy on the 2024 CrossFit Games season and the Open that begins next month.”

Registration for the 2024 CrossFit Open begins next Tuesday, January 9th. The Open is the first stage of the 2024 CrossFit Games, which officially begin on Thursday, February 29th with Workout 24.1 

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Athletech Rings Nasdaq Opening Bell, Marking New Era for Fitness & Wellness

“It is time that the fitness and wellness industry have a serious seat at the table,” remarked Athletech News founder Edward Hertzman

Athletech News rang the opening bell at the Nasdaq on January 4, 2024, marking a significant moment for the entire fitness and wellness industry, which was well represented at the landmark event.

Alongside Athletech News, executives and influencers from leading brands and organizations such as Crunch, Equinox, Hydrow, Zumba, IHRSA, Xponential, Les Mills, Pvolve, NYSC, Restore Hyper Wellness, Tracy Anderson, Exos, Mindbody, InsideTracker, FlexIt and NASM, to name just a few, joined the Nasdaq MarketSite in Times Square.

“Athletech News aims to spark ideas and shape agendas for fitness and wellness executives in this constantly evolving and fast-moving sector,” said Kristina Ayanian, Nasdaq listing host. “They set out each day to inform these leaders with proprietary content and analysis that will help them make informed business decisions with a global wellness market estimated at over $1.5 trillion in 2021. Until now, there has not been a central repository of fitness and wellness-related content focused on the company executives and the trends that are disrupting the industry. Athletech News fills that void, and we’re lucky that you all are joining us here today.”

credit: Nasdaq, Inc./Vanja Savic

Before ringing the opening bell, Athletech News founder and CEO Edward Hertzman gave an inspiring speech where he remarked on the committed and collegial atmosphere in fitness and wellness as the industry pushes for more recognition.

“It is time that the fitness and wellness industry have a serious seat at the table, whether it be Wall Street, the Hill or mainstream media,” Hertzman said. “Wellness is not a week or a New Year’s resolution. It is a way of life. It’s about making mindful choices each day that contribute to our overall well-being. Athletech News is not merely a news outlet — it’s at the forefront, delivering cutting-edge insights, trends and stories that propel the fitness and wellness industry forward.”

ATN founder and CEO Edward Hertzman (credit: Nasdaq, Inc./Vanja Savic)

Over 100 fitness and wellness industry leaders joined ATN to ring the bell and attended a special networking breakfast held after the event.

See more coverage of ATN’s bell-ringing ceremony here.

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Apple Fitness+ Adds Golf Workouts, Super Bowl Halftime Tracks

The tech giant is as committed as ever to the fitness and wellness space, rolling out a series of enhancements to its workout product

Apple Fitness+ is rolling out updates this coming Monday that will help users start the new year off right. After a tumultuous several weeks for the company with the Apple Watch ban, the move demonstrates that Apple remains committed to and focused on the fitness and wellness space. 

First, Fitness+ is launching a new meditation theme: Sound. After the success of the Sleep meditation theme, Sound is the latest to focus on creating an atmosphere of ease for relaxation and restoration. The meditations range from five to twenty minutes and use tones like singing bowls and resonant gongs. Apple is also releasing new episodes of “Time to Walk,” one of its most popular series. New episodes feature Al Roker, Trixie Mattel, Lilly Singh and Common. Apple Watch users can also pursue a limited-edition award, “Ring in the New Year,” by closing all three Activity Rings for seven consecutive days in January. 

As the Apple Music Super Bowl LVIII Halftime Show approaches, Fitness+ is also releasing Artist Spotlight series dedicated to former headliners. Rihanna’s series will be released on January 8th, Britney Spears’ on January 15th, U2’s on January 22nd, and Usher on February 5th. 

Apple is also releasing a new workout program designed for an often-overlooked group of athletes in connected fitness: golfers. Rose Zhang, a rising professional golf star, joined Apple Fitness+ trainer Kyle Ardill in the new program that was inspired by her training regimen. The program combines strength, core, and yoga workouts to improve strength, flexibility, balance, and mobility. 

“To play at my best, the training that I do off the course is so important,” Zhang said. “Incorporating strength, core, and mobility workouts helps make sure my body and mind are ready. Whether people are new to the sport or want to advance their skills, I’m excited that the workouts in this program on Fitness+ will help users feel more confident in their swing and have fun on the course.”

credit: Apple

The Fitness+ updates come as Apple continues to push further into fitness and wellness. In November, Apple partnered with Anytime Fitness to provide an omnichannel experience for users. Anytime Fitness memberships in the U.S. and Canada now include a free Fitness+ subscription. Fitness+ users joining Anytime Fitness with a membership of more than a year will also get their first 30 days free. 

“Starting the new year can mean kicking off a fitness and wellbeing journey, restarting after a long break, or looking to take it up a level with a new challenge,” said Jay Blahnik, Apple’s vice president of fitness technologies. “From sound meditations to help you relax, to building strength for an improved golf swing or turning up the volume on your workouts, Fitness+ has something for everyone to help them stay active and support their wellbeing in the new year.”

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F45 Drives Engagement With Unique Blend of Fitness Culture & Tech

The popular functional fitness franchise is tackling gym intimidation head-on with a welcoming environment, supportive coaches and new classes

There’s no shortage of individuals who want to get into fitness and wellness but fail to take the necessary steps to put themselves on a mat, treadmill, or bench. Gym intimidation and general “know-how” are both common obstacles in that journey. F45 Training, the ultra-popular functional fitness franchise, is not only clearing a path forward, but working as a friendly guide along the way.

Despite its size as one of the world’s largest fitness franchises, F45 remains committed to personalized fitness with certified trainers on board to help members overcome setbacks, disabilities, or fitness education shortcomings. The F45 environment, built around a strong culture that promotes camaraderie and support amongst all gym goers, makes member acquisition and retention a major strength for the company as it plots a new path forward under CEO Tom Dowd

A Warm Environment

From the jump, F45 walks new members through their local studio to help them feel relaxed and understand that whether they’re someone who works out consistently, hasn’t worked out in several years, or even ever before, that this is a place for them. F45’s coaches play a large role in that, having been trained to safely modify each functional training movement to any member’s individual needs. 

Any fears or insecurities that might hold someone back from a more fit lifestyle are attacked head-on via this introductory process. F45 gyms consider themselves a place for all fitness levels, strengthening each studio’s support system and sense of openness to all. 

“Our big push this year is focusing on getting the people who are afraid to come into the studios, afraid to go into a gym, and really welcome them with open arms by spelling out how easy it is to work at your own pace and how easy it is to start with us because you have a hands-on approach with our trainers,” Dowd tells Athletech News. “We’re going to be there to support them from day one and make sure they’re comfortable in moving through the process. We’re so proud of our culture, the high-fiving and the energy. It’s just a welcoming experience.”

Tom Dowd (credit: F45 Training)

In Q1 of 2024, F45 also plans to launch beginner classes, which focus on less-experienced gym goers just looking to get started. 

“We’re very excited about the beginner classes,” Dowd said. “That’s going to enable people to dip their toe in the water and get in and check it out. It’s amazing to read the statistics on how many folks are just so anxious about working out in front of other people.” 

Tech & Gamification Drive Engagement

F45 also employs cutting-edge technology, specifically gamification, to retain members. With a wide variety of software at their fingertips, members can track their progress and compete against themselves, or others to stoke their competitive fire and build on their accomplishments. 

credit: F45 Training

F45’s new Lionheart tech is one example of the tools in play for F45 members to keep them entertained and motivated. The wearable monitor tracks heart rate, effort levels and calories burned during workouts. Users are encouraged to hit certain marks while wearing the device as their progress is shown in real-time with the wearable connected to in-studio F45 TVs.

“This year we’re really working on engagement through technology. The Lionheart experience, measurements and gamification are going to be a big deal for us,” Dowd said, “The tech is designed to help members understand the progress that they make at F45; it plays a great role in keeping members motivated and supporting their training goals.”

Other tech-based advancements at F45 include the brand’s training app, which grants users a one-stop spot to book classes, check out meal plan options, check up on progress and work out remotely. F45 also carries its own radio station “Fitradio,” which features upbeat tunes combined with F45 ambassador voiceovers to enhance one’s workout experience.  

Leaving No Stone Unturned

Along with its beginner classes, F45 offers members three main workout styles to cater to the masses. In addition to its signature functional training workouts, F45 recently launched two new brands, FS8 and VAURA, to expand into other fitness and wellness modalities while maintaining F45’s core principles. VAURA puts members in a high-intensity, athletic reformer Pilates environment, while FS8 features a 50-minute experience of yoga, Pilates and toning.

“We want to make sure we’re offering the different modalities to really cater to everybody’s needs,” Dowd said. “We’re very focused on toning, yoga and Pilates so that we offer something different to the marketplace.”

VAURA Pilates (credit: F45 Training)

But still, Dowd feels there’s more to accomplish in terms of expanding F45’s arsenal of offerings — and by extension the brand’s community of members. He mentioned recovery as an aspect of the fitness and wellness experience that F45 will aim to get involved with this year. 

Simply educating the public about the benefits of  F45 functional training workouts remains a focal point as well. 

“A lot of people still don’t know what F45 is,” Dowd said. “So the biggest opportunity for us is to educate people about who we are.”

FS8 (credit: F45 Training)

Dowd noted the rising popularity of strength training among fitness consumers, and says F45 plans to stake its claim to that share of the market with its unique take on functional training.

“How do we tap into that community of people who are looking for strength-based training?” Dowd said. “How do we get them into the high intensity (workout) that’s very scientifically based? How do we get them into the low intensity like Pilates? More importantly, how do we get them to do all of them with us?”

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