2 MIN CARDIO
3×10 band walkouts
10 bird dogs
1 min plank
E2MOM for 10 mins:
3 Bench Press
*starting at 2-5 lbs heavier than last week’s 5*
Bodybuilding:
16 min EMOM:
Minute 1: :30 reverse DB flys
Minute 2: :30 low banded row
Minute 3::30 forearm roller, or wrist curls
Minute 4: :30 L-hang or L-sit
The post Open Gym – Thu, Feb 1 appeared first on Crossfit Albuquerque.
Seven-time reigning Figure Olympia champion Cydney Gillon knows how to tune a physique to compete at the top of the sport. While most bodybuilders who compete on the Olympia stage are enhanced, contest prep can be similar for natural athletes.
On Jan 23, 2024, Gillon shared seven contest prep tips for natural bodybuilders on her YouTube channel based on her nearly two decades of experience in the sport. Learn them below:
[Related: Nick Walker Will Enter the 2024 New York Pro Bodybuilding Show]
“If you bring it, you bring it, and that’s the person who will win,” said Gillon early in the video. Determination is critical for success in competitive bodybuilding for both natural and enhanced athletes. Gillon affirms that selecting the right coach to help achieve one’s physique goals is a top priority. For example, coaches who know how to build muscle naturally to the target body composition will benefit natural bodybuilders.
Per Gillon, one size doesn’t fit all. Patience is required for effective physique gains. Recognizing weaknesses and being objective about them can help maintain a healthy mentality for the years required to achieve bodybuilding success. Gillon’s running training lasted for four years to establish a base of conditioning and power to support her bodybuilding training before entering competitions.
Gillon acknowledged genetics’ role in bodybuilding as it pertains to muscular development — another nod toward why proper coaching and strategic programming are necessary to offset any genetic shortcomings an athlete might have.
Image via @vytamin_c on Instagram
[Related: Rubiel “Neckzilla” Mosquera Is Out of the 2024 Arnold Classic]
Gillon said many factors play equally valuable roles in contest prep. In addition to training, proper supplements for recovery, getting enough sleep, reducing stress, and balancing gut health are all critical for performing at 100 percent.
Creatine is Gillon’s number one supplement for recovery, followed closely by hydration and glutamine to support her running and cardio volume. Gillon consumes amino acids early in the off-season and tapers them off a few weeks before a show to refine her aesthetics. For physiological and mental stress, Gillion relies on herbal supplements like ashwagandha, Rhodiola Rosea, and adaptogens.
Gillon built the requisite muscle in the correct proportions for Figure competitions using amino acids and creatine in combination with correct coaching, recovery, and supplementation.
Some athletes achieve better results from a long-term prep of a year or longer; others see results six months or fewer. Depending on how one feels mentally during a diet or with ramped-up cardio, adding or shaving prep months between shows can impact metabolism and body composition.
Gillon implored athletes to avoid crash diets when cutting before competition. She believes that crash diets create too challenging of an environment for the body to maintain the muscle roundedness that looks good on stage.
Image via @vytamin_c on Instagram
Additionally, excess cardio can flatten certain body parts, like the glutes. Therefore, she recommends keeping cardio brisk, not blistering, especially when cutting calories. The type of cardio can also impact the body. Steady-state cardio might not create enough energy expenditure, while HIIT might be too exhausting. Gillon urged not to exert the body into a catabolic state (when the body breaks down its muscle; opposite of anabolic).
Losing body fat at a prep’s end is the goal. Supplementation and the proper cardio/diet (read: calories in vs. out) are the most significant contributing factors. For Gillon, BCAAs and EAAs worked best during a cut.
Post-show, Gillon recommends reverse dieting — gradually increasing caloric intake to boost metabolism. Adjusting gradually can help correct hormone imbalances created by aggressive dieting and cutting.
Gillan’s closing IP was to be goal-focused rather than gratification-focused.
These Are the 10 Best Dumbbell Exercises for Bodybuilding
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The Ultimate Guide to Building Your Own Bodybuilding Workout Plan
Featured image: @vytamin_c on Instagram
The post Cydney Gillon’s Contest Prep Tips for Natural Bodybuilders appeared first on BarBend.
Ever imagined turning a leisurely walk into a calorie-crushing activity? Or why swimming might just be the secret weapon in your fitness arsenal?
This guide isn’t just about exercise; it’s about using training hacks to get more bang for your limited time.
Are you ready to challenge the ordinary and transform your body in ways you never thought possible? Read on.
Compound movements involve exercises that engage multiple muscle groups at the same time. Unlike isolation exercises that target only one muscle group, compound movements work several muscles simultaneously.
Examples include squats, deadlifts, bench presses, and pull-ups. These exercises can be integrated into high-intensity interval training (HIIT) or supersets to increase intensity and effectiveness.
The key benefits of compound movements include increased calorie burn, improved coordination and balance, enhanced muscle growth and strength, and more efficient workouts.
By working multiple muscles at once, you’re getting a more comprehensive workout, leading to better fitness results in less time. For example, squats not only work the legs but also engage the core, back, and glutes.
A study by Brigatto, Felipe A et al. found that resistance training programs involving multi-joint exercises were more efficient for improving muscle strength and maximal oxygen consumption compared to programs involving single-joint exercises.
There was a trend for greater fat loss and fat-free mass gains in the multi-joint group. This suggests that compound exercises may be more effective for overall fitness and body composition improvements.
High-intensity interval training (HIIT) is a form of exercise that involves short bursts of intense activity followed by periods of rest or lower-intensity exercise. It’s a highly efficient way to burn fat, as it can keep burning fat well after the workout is over.
HIIT workouts are also enjoyable and can be done in a variety of settings, including with others.
The benefits of HIIT include rapid and significant fat burning, both during and after workouts, and improved overall metabolic health.
Additionally, it’s time-efficient, making it an excellent option for those with busy schedules. HIIT workouts can be adapted to various fitness levels and don’t require extensive equipment, making them accessible to a wide range of people.
A systematic review and meta-analysis found that HIIT is effective in improving fat oxidation during exercise, especially for individuals with overweight or obesity.
The study, published by Maillard, Florie et al., analyzed 18 controlled intervention trials and found that HIIT enhances fat metabolism not only during the sessions but also during other physical activities like walking or swimming.
This increased fat metabolism becomes evident after just four weeks of HIIT and continues to improve over time. For overweight individuals, the fat-burning benefits of HIIT are even greater compared to those of normal weight.
Here’s the thing about group fitness classes: they’re not just about sweating your ass off. It’s about the people. It’s where you make pals. It’s where I met my girlfriend.
You show up not just for the workout, but because you don’t want to let your crew down. They get you pumped, they keep you coming back, and they make the whole thing a damn good time.
So find your tribe, join a class, and turn that workout into a party. You’ll be surprised how much you can achieve when you’re all in it together.
Julien Raby
Group fitness classes, such as CrossFit, cross-training, and bootcamp workouts, offer a unique and engaging way to exercise. These classes create a community atmosphere where participants motivate each other, leading to a more enjoyable and consistent workout experience.
The social aspect of group classes can be a strong motivator, making you look forward to workouts and fostering a sense of accountability among members.
Group classes offer several advantages, including increased motivation, a sense of camaraderie, and a structured workout environment. Participants often push themselves harder in a group setting and enjoy the workouts more because of the supportive atmosphere.
Additionally, the variety of exercises and the guidance of a certified instructor help ensure a balanced and effective workout.
A study published in The Journal of the American Osteopathic Association found that participating in group exercise classes can significantly reduce stress and improve quality of life.
The study revealed that group exercise participants experienced a 26% reduction in stress and improvements in mental, physical, and emotional well-being.
This research highlights the unique benefits of group workouts compared to exercising alone, emphasizing the positive impact of the social and communal aspects of group fitness.
It’s not all be about huffing and puffing on the treadmill. Throw in some strength training, lift some weights. It’s like turning your body into a calorie-burning powerhouse.
Cardio is great, but when you add strength training to the mix, you’re basically telling your body, “Hey, let’s burn calories even when we’re doing nothing“. So, build those muscles, get a bigger furnace to burn more calories.
Julien Raby
Combining strength training with cardiovascular exercise can lead to improved overall fitness and better management of body weight.
While many assume cardio alone is the key to burning fat, muscle building—achieved through strength training—increases your body’s metabolic rate, making it an efficient method for burning calories.
The primary benefit of combining strength and cardio is a more holistic approach to fitness. Strength training helps in muscle building and increases metabolic rate, while cardio improves cardiovascular health and aids in fat loss.
This combination ensures that you’re not only losing weight but also gaining muscle, leading to a more toned and fit body.
Combined training (aerobic and resistance) offers comprehensive cardiovascular disease benefits, including reductions in blood pressure and increases in cardiorespiratory fitness and muscle strength, more effectively than aerobic or resistance training alone (Schroeder et al., 2019).
Want to rev up your calorie-burning engine? Hit the weights. Building muscle is like upgrading your body to a high-performance sports car – it’s sleek, efficient, and it makes you look good. And no, you’re not going to turn into the Hulk overnight…
Julien Raby
Strength training is essential for building muscle mass, which in turn increases your basal metabolic rate (BMR). This means that with more muscle mass, your body burns more calories at rest, allowing for a higher caloric intake without gaining unwanted weight.
Building muscle also contributes to a better overall physique and improved strength.
The benefits of strength training extend beyond just a more muscular appearance. Increased muscle mass improves metabolic health, reduces the risk of injury, and enhances overall physical performance.
It also supports better posture and bone health. Moreover, strength training can lead to improvements in mental health, such as increased self-esteem and reduced anxiety.
Increased muscle mass is associated with a higher basal metabolic rate (BMR), meaning more calories are burned at rest. This is because muscle tissue is metabolically more active than fat tissue (Cadegiani & Kater, 2018).
When you’re hitting the gym, you want to make every minute count. Forget about those tiny, isolated moves – it’s like using a toothpick when you need a sledgehammer.
Compound exercises are where it’s at. They’re like multitasking for your muscles, working out your entire body and getting you stronger, faster. And hey, who’s got time to work each muscle separately?
Powerlifters and Crossfitters don’t mess around with that stuff, and neither should you.
Julien Raby
Limiting isolation exercises, which target a single muscle group, can be beneficial, especially for beginners or those looking to maximize efficiency in their workouts.
Compound exercises, which work multiple muscle groups simultaneously, are often more effective for overall strength, muscle development and calorie burn.
Focusing on compound exercises rather than isolation movements provides numerous benefits. It enhances overall muscle coordination and balance, leads to greater strength gains, and burns more calories.
For beginners and those short on time, compound exercises offer a more effective way to work out, as they target multiple muscle groups in a single session.
A comparison of integrated (compound) and isolated training programs on various performance measures and neuromuscular control found that an integrated approach to exercise selection optimizes performance and movement technique benefits. This supports the notion that compound exercises may offer more comprehensive adaptations compared to isolated exercises (DiStefano et al., 2013).
Working out with someone is a game-changer. It’s like having your own cheerleader and coach rolled into one. Whether it’s a friend or your partner, having someone to sweat with turns the whole thing into a fun challenge.
You push each other, you laugh, you groan, but most importantly, you keep showing up. It’s half the effort but double the reward.
Julien Raby
Training with a partner or in a group can significantly enhance your workout experience. It introduces elements of motivation, safety, enjoyment, and accountability.
Working out with a partner or group can increase motivation, provide a safety net for exercises like heavy lifting, and make the workout session more enjoyable.
It also fosters a sense of camaraderie and can lead to greater adherence to fitness routines.
The study by Feltz et al. (2020) investigated if working out with a partner enhances exercise effort. Middle-aged adults trained on a cycle ergometer for 24 weeks, with some having no partner and others paired with a consistently superior or varying partner.
Results showed those with a consistently superior partner exerted more effort in both continuous and high-intensity interval training, especially during the most challenging intervals.
This indicates that a partner, particularly a consistently stronger one, can significantly increase workout effort during demanding exercises.
A cool twist on walking is ‘rucking.’ Simply put on a backpack, load it with weights, and voilà, you’re rucking. It’s low-key enough for anyone to begin, and it burns 2 to 3 times more calories than regular walking.
Julien Raby
Rucking involves walking or hiking while carrying a weighted backpack. It’s an effective way to enhance strength, cardiovascular capacity, and calorie burn.
Rucking is also low-impact, making it suitable for Zone 2 training, which is a moderate-intensity exercise level.
Rucking offers numerous benefits, including improved cardiovascular fitness, increased caloric burn, and enhanced bone strength.
It’s also accessible to a wide range of fitness levels and can be integrated into daily activities like dog walking or taking calls outside.
Furthermore, rucking promotes better posture, preventing back pain, and can be a social activity when done in groups.
A study published in the Journal of Strength and Conditioning Research found that a 10-week rucking program significantly improved VO2 max, an indicator of cardiovascular fitness.
Additionally, rucking burns more calories compared to regular walking and is beneficial for bone density. It’s considered a weight-bearing exercise, which is crucial for bone health.
The added weight from rucking also strengthens various muscles throughout the body, making it a comprehensive workout.
Hiking gets your heart pumping and your muscles moving, all while you’re soaking up that sweet nature vibe. And it’s good for your brain too, kicking stress and anxiety to the curb.
Julien Raby
Hiking is an excellent low-impact exercise that offers a range of health benefits.
It’s an enjoyable and easy way to burn calories, and incorporating a ruck or increasing your pace can enhance these benefits.
The key benefits of hiking include cardiovascular health, weight management, mental well-being, and improved muscle and bone strength.
It’s also an accessible activity for people of varying fitness levels and can be particularly beneficial for those with joint issues, as it is a low-impact exercise.
Hiking has been shown to lower blood pressure, combat diabetes, tackle obesity, and reduce anxiety and depression.
It improves sleep and helps build strong muscles and bones, which is particularly important as we age. Hiking also aids in improving arthritis symptoms and balance by navigating uneven terrain. These benefits are due to the physical exertion of hiking and the positive effects of being in nature (Source).
Remember Michael Phelps? The dude was munching down 8k-10k calories a day! That tells you something about the burn you get from swimming. It’s not just a splash in the pool; it’s a full-body blast that’s easy on the joints and great for your lungs.
Julien Raby
Swimming is an incredibly effective full-body workout that offers numerous health benefits.
It’s known for its high caloric burn and low-impact nature, making it suitable for people of all fitness levels. Swimming improves cardiovascular health, strength, and breathing technique.
The benefits of swimming include improved cardiovascular health, significant calorie burning, muscle toning, and enhanced breathing techniques.
It’s also excellent for people looking for a low-impact exercise option. Swimming is particularly beneficial for those with joint issues or those who are recovering from injuries.
The combination of full-body workout, water resistance, energy required for temperature regulation, and high volume of training contributes to the high caloric burn associated with swimming.
Swimming engages multiple muscle groups simultaneously, requiring more energy expenditure compared to exercises that target specific areas. This comprehensive muscle engagement increases overall caloric burn (Trappe et al., 1997).
Also, it often involves maintaining body heat in water, which can be cooler than body temperature. The body expends additional energy to maintain its core temperature, further increasing caloric burn (Acevedo et al., 1997).
Progressive overload is a fundamental concept in strength training and physical fitness. It involves gradually increasing the intensity, volume, or complexity of your workouts over time to stimulate muscle growth, strength gains, and overall fitness improvement.
This can be achieved by increasing the weight lifted, the number of repetitions or sets, or the exercise’s difficulty.
The benefits of progressive overload include enhanced muscle growth, improved strength, better endurance, and a reduced risk of hitting a fitness plateau.
This method ensures that your body continues to adapt and improve over time.
It’s also an effective way to prevent overtraining and injuries, as it encourages a gradual and controlled increase in exercise intensity.
A study highlights that as fitness improves, training variables like frequency, intensity, and volume must increase to induce further adaptation. This principle ensures that muscles are continually challenged to adapt to higher levels of stress, leading to improvements in muscle size and strength (Dankel et al., 2017).
Also, in endurance training, progressive overload is important for maximizing adaptations such as improved oxygen uptake and lactate threshold. Incremental increases in exercise intensity can lead to greater improvements in endurance performance measures compared to constant intensity training (McNicol et al., 2009).
Brigatto, Felipe A et al. “Multi-joint vs. Single-joint Resistance Exercises Induce a Similar Strength Increase in Trained Men: A Randomized Longitudinal Crossover Study.” International journal of exercise science vol. 13,4 1677-1690. 1 Dec. 2020
Maillard, Florie et al. “Effect of High-Intensity Interval Training on Total, Abdominal and Visceral Fat Mass: A Meta-Analysis.” Sports medicine (Auckland, N.Z.) vol. 48,2 (2018): 269-288. doi:10.1007/s40279-017-0807-y
Researchers Find Group Exercise Improves Quality of Life and Reduces Stress Far More Than Individual Exercise
Schroeder EC, Franke WD, Sharp RL, Lee D-c (2019) Comparative effectiveness of aerobic, resistance, and combined training on cardiovascular disease risk factors: A randomized controlled trial. PLoS ONE 14(1): e0210292. https://doi.org/10.1371/journal.pone.0210292
Flavio A. Cadegiani, Claudio E. Kater & Matheus Gazola. (2019) Clinical and biochemical characteristics of high-intensity functional training (HIFT) and overtraining syndrome: findings from the EROS study (The EROS-HIFT). Journal of Sports Sciences 37:11, pages 1296-1307.
DiStefano, Lindsay J.1; DiStefano, Michael J.2; Frank, Barnett S.3; Clark, Micheal A.4; Padua, Darin A.3. Comparison of Integrated and Isolated Training on Performance Measures and Neuromuscular Control. Journal of Strength and Conditioning Research 27(4):p 1083-1090, April 2013. | DOI: 10.1519/JSC.0b013e318280d40b
Feltz, Deborah L.1; Hill, Christopher R.2; Samendinger, Stephen3; Myers, Nicholas D.1; Pivarnik, James M.1; Winn, Brian4; Ede, Alison5; Ploutz-Snyder, Lori6. Can Simulated Partners Boost Workout Effort in Long-Term Exercise?. Journal of Strength and Conditioning Research 34(9):p 2434-2442, September 2020. | DOI: 10.1519/JSC.0000000000003732
Wills, Jodie A et al. “Load-Carriage Conditioning Elicits Task-Specific Physical and Psychophysical Improvements in Males.” Journal of strength and conditioning research vol. 33,9 (2019): 2338-2343. doi:10.1519/JSC.0000000000003243
TRAPPE, TODD A.; GASTALDELLI, AMALIA; JOZSI, ALISON C.; TROUP, JOHN P.; WOLFE, ROBERT R.. Energy expenditure of swimmers during high volume training. Medicine & Science in Sports & Exercise 29(7):p 950-954, July 1997.
Orangetheory Fitness has experienced robust growth right along with the fitness industry at large. Today, the company has more than 1,500 locations in 24 countries all while staying true to the science-based approach that put it on the map.
Rich Armstrong, chief development officer of Orangetheory Fitness, credits the company’s success to three things.
“Larger concepts such as Orangetheory transcend local boundaries due to their widespread appeal, expert corporate guidance and passionate franchise operators who share the same vision on a global scale,” he said.
With franchising at the core of its business model, Orangetheory is mindful of its franchise partners’ desire for a strong concept, continuous support and a commitment to staying on the forefront of fitness trends.
Here, Armstrong shares with Athletech News why Orangetheory’s franchisees are so dedicated to the brand, how the company strives to enhance its member experience and what it means to have a “one brand” mindset.
The following conversation has been lightly edited for clarity and length.
Athletech News: What makes Orangetheory Fitness a concept ideal for franchising?
Rich Armstrong: Orangetheory Fitness distinguishes itself in franchising with its unique blend of science-backed workouts, innovative technology and expert coaching. Our franchise offers an accessible entry point, a streamlined operational model and the potential for attractive returns. Our scale provides exceptional support, leverage and brand development opportunities, setting us apart in the fitness industry.
ATN: What makes someone an ideal Orangetheory Fitness franchisee?
RA: We seek franchisees who are passionate about the Orangetheory brand and committed to helping people achieve their fitness goals. Financial stability and real estate expertise are important, but a strong cultural alignment with our brand values is essential.
Rich Armstrong (credit: Orangetheory Fitness)
ATN: What differentiates top-performing franchisees from those on the bottom?
RA: The key differentiator is passion. Franchisees who genuinely engage with their community and embody our brand’s ethos often experience greater success. This authentic, hands-on approach fosters a stronger community and drives the brand forward.
ATN: Why should someone pursue an Orangetheory franchise instead of another fitness concept?
RA: Someone should pursue Orangetheory for three main reasons: the concept, the support and the model. Our workouts are the pinnacle of a holistic fitness experience, blending endurance, strength and power training, all under the guidance of certified coaches. The support from our headquarters at The Grove covers every aspect of operations, from site selection to marketing and innovation, ensuring our franchisees are always at the forefront of the fitness industry.
ATN: How do you meet the challenge of evolving a concept as times and member needs change?
RA: Our commitment to helping members live a more vibrant life drives us to evolve continuously. We’re more than just responsive to fitness trends; we’re pioneers, setting the bar for boutique fitness excellence. Our approach is visionary, anticipating and shaping the future of fitness before it becomes a member need. With a team of expert fitness and science professionals, we stay ahead of the curve, crafting innovative and effective fitness experiences that define industry standards and exceed member expectations.
Orangetheory remains true to its core concept by focusing on delivering a balanced and scientifically-backed workout experience. Even as trends shift in the fitness world, from weight loss to mental well-being, our approach continues to provide a holistic workout that caters to all aspects of health. This consistency in our mission allows us to adapt while staying true to our foundational principles.
credit: Orangetheory Fitness
ATN: What can franchisees expect when working with Orangetheory?
RA: The relationship between our franchisees and corporate is built on mutual trust, clear communication and shared input. We maintain close connections, fostering an environment of authentic listening and collaboration. This ‘one brand’ mindset allows us to stay attuned to the needs and feedback of our members, ensuring we evolve in alignment with their aspirations.
ATN: What do others who are considering building their businesses via a franchise model need to know before they start?
RA: It’s important to recognize that while contractual requirements are essential, the best franchisors view the arrangement as a long-term relationship rather than just a legal agreement. At Orangetheory, we believe that strong support and collaboration lead to satisfied and passionate franchisees, which is key to a successful business endeavor.
ATN: What’s the value of a brand name in the fitness space?
RA: Having a strong brand name carries immense value. It not only aids in marketing and attracting new members but also assures quality and consistency. Orangetheory Fitness is synonymous with a positive fitness experience, a powerful tool for building trust and loyalty among our members.
ATN: How has the fitness industry and fitness franchising changed since 2010?
RA: Since 2010, the fitness industry and franchising landscape have evolved dramatically. There’s been a significant shift towards more personalized, science-based fitness experiences. Orangetheory has been at the forefront of this transformation, offering effective and adaptable workouts to individual needs and fitness abilities. The rise of digital platforms and the increasing importance of community and wellness in fitness have also been key trends shaping the industry.
ATN: What’s your outlook on the fitness market over the next five years?
RA: The next five years in the fitness market are prepared for innovative growth. We anticipate a continued focus on personalized, technology-driven experiences while integrating wellness into everyday life. Orangetheory aims to be at the forefront of this evolution, continually adapting to meet the needs of our members.
The post Orangetheory’s ‘Exceptional’ Take on Building a Global Franchise appeared first on Athletech News.
The 2024 edition of the Bikini International contest is scheduled for Saturday, March 2, 2024, at the Greater Columbus Convention Center in downtown Columbus, OH. The Bikini International is one of seven pro bodybuilding contests held during the 36th edition of the Arnold Sports Festival.
Twelve of the world’s best Bikini competitors in the IFBB Pro League have their sights set on the gold and the winner’s interview with promoter Arnold Schwarzenegger. The Bikini International champion qualifies for the 2024 Bikini Olympia in Las Vegas, NV, on Oct. 10-13, 2024, if not qualified already.
With three former Arnold champions and several Olympia top-15 athletes in the lineup, the 2024 Bikini International is arguably the most star-studded of any roster outside of the Men’s Open contest.
Rhoda Allie
Vania Auguste
Tamekia Carter
Lauralie Chapados*
Aimee Delgado
Ivanna Escandar
Eli Fernandez
Phoebe Hagan
Ottavia Mazza
Elisa Pecini
Amanda Marques Pereira
Angelica Teixeira
*Defending champion
[Related: Nick Walker Will Enter the 2024 New York Pro Bodybuilding Show]
A post shared by Arnold Sports Festival presented by KSM-66 (@arnoldsports)
[Related: Rubiel “Neckzilla” Mosquera Is Out of the 2024 Arnold Classic]
This is the 14th annual edition of the Bikini International. There has never been a three-time champion in its history. Two athletes have the opportunity to be the first in 2024 — the outliers India Paulino, who won in 2013 and 2016. and Ashley Kaltwasser, who wore the crown in 2014 and 2015.
Two-time reigning champion Lauralie Chapados will attempt to three-peat in 2024. Her previous two showings could be described as dominant. Her 2023 physique is considered the best of her career by many fans.
Even though Chapados is coming off a fourth-place finish at the 2023 Bikini Olympia, won by Jennifer Dorie, many experts and fans see Chapados as the frontrunner in The Buckeye State.
Chapados is not yet qualified for the 2024 Olympia, so that’s even more incentive to don the crown for a third time. If successful, Chapados will have over seven months of prep for the 2024 Olympia.
The other major headliner is two-time Bikini International and two-time Bikini Olympia champion Angelica Teixeira, returning to the competitive stage after being absent for over three years. Teixeira’s last Arnold appearance was in 2020, where she ranked as the runner-up.
Of seven divisions at the Arnold Sports Festival, the 2024 Bikini International is the only one to feature three past champions. In addition to Chapados and Teixeira, 2020 Bikini International champion and 2019 Bikini Olympia winner Elisa Valentin Pecini will compete in Columbus to become the fifth two-time champion in the contest’s history.
Nine contenders seek their first Bikini International title in 2024. Keep a sharp eye on Aimee Delgado. 2023 was a breakout year for her — she won five pro contests, including the 2023 Pittsburgh Pro and 2023 New York Pro, en route to a sixth-place finish at the 2023 Olympia. Delgado will make her Arnold debut in 2024, with a strong chance to reach the first callout.
A post shared by Aimee (Amy) Delgado | IFBB BIKINI OLYMPIAN (@fitnessbyaims)
Ivanna Escandar ranked sixth in the 2023 Bikini International. The fourth-year pro will return to improve upon that in her second straight Bikini International appearance in 2024. Escandar won the 2023 Bigman Weekend Pro but placed outside the top 15 at the 2023 Olympia.
If the first callout features five or more athletes, 2023 Toronto Pro Supershow winner Eli Fernandez, who was seventh in the 2023 Bikini International, is likely to claim the final spot.
The big names are the early favorites, but several athletes flying under the radar could impress the judges. Tamekia Carter ranked 15th at the 2023 Olympia. The 2024 Bikini International will be her 10th contest since turning pro in 2021. She has one win at the 2023 Sasquatch Pro.
2021 Arnold Classic UK winner Phoebe Hagan will make her second career Arnold appearance in 2024. She ranked ninth in the 2022 contest and 11th at the 2023 Olympia.
Second-year pro Rhoda Allie will make her Arnold debut with the hopes of securing her first Olympia qualification. Vania Auguste kicks off her sixth pro season as a debutant on the Arnold stage.
Ottavia Mazza has been on Arnold stages internationally, but 2024 is her Bikini International debut. 2023 Olympia competitor Amanda Marques Pereira will debut on the Arnold stage as well.
Pre-judging for Bikini International will be held on the Arnold Expo stage at 11:00 AM Eastern time on Saturday, March 2, 2024. The finals will occur that evening in the Battelle Grand Ballroom.
Tickets for the Arnold Classic and Arnold Expo can be purchased on the Arnold Sports website. Fans who will not be in attendance can see everything unfold from home live on the Arnold livestream provided by ADL Pro. Details of the livestream are expected to be shared before the big weekend in Ohio.
Featured image: @arnoldsports on Instagram
The post 2024 Bikini International Bodybuilding Show Preview appeared first on BarBend.
When you’re searching for a cardio exercise to complement all of that muscle-sculpting you’ve been doing in the gym, it’s tough to beat running. Whether you do your runs inside on a treadmill or out on the track, putting your legs in motion can enhance muscle endurance, boost cardiovascular health, and even improve brain function. (1)
That’s all reason enough to run — but you may also want to get in some laps because people often connect it to weight loss. But does running burn fat better than other methods? it’s critical not to over-rely on any one approach to trying to lose weight. Here’s how weight loss works and how a balanced, sustainable approach can suit your goals most safely.
Credit: PeopleImages.com – Yuri A / 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.
Aerobic training like running requires you to use energy, which means you’ll be burning calories. Calories — which are perhaps the most talked about part of many weight loss goals — are simply units of energy (like a degree Fahrenheit is a unit of measuring temperature).
Since running uses energy, and therefore burns calories, any run that you go on — a low-intensity steady state (LISS) jog or a high-intensity sprinting session — can potentially aid weight loss goals.
[Read More: The 7 Best Treadmills for Running]
But there’s a bigger context here. Are you sleeping enough to recover between your training bouts? Are you eating enough to fuel your runs while balancing your caloric intake with your desire to lose weight? All these factors need to come together for a goal of weight loss to take shape. (2)
That said, running can provide a piece of the weight loss puzzle if it’s a method of fitness that you enjoy and are likely to be consistent with.
Although fat loss is often thought of as a straightforward process, myriad factors influence it. In the overall scheme of things, it’s more than just “calories in, calories out.”
If you use a lot of energy — i.e., burn a lot of calories — during your run, the logic goes, that’s more “calories out.” And that’s true to a degree. You do stand to lose weight if your body is using more energy than you’re giving it, or when you’re in what’s called a “calorie deficit.” (3)(4)
You can use BarBend’s calorie calculator to help you figure out a starting point for your caloric intake requirements. Remember that you’ll need to eat enough to fuel your activities, too — you can account for this in the calculator.
Age
Sex
Height
Weight
Activity Level
BMR estimation formula
Goal
Calories Per Day
Maintenance
Fat Loss
Extreme Fat Loss
Exercise: 15-30 minutes of elevated heart rate activity.
Intense exercise: 45-120 minutes of elevated heart rate activity.
Very intense exercise: 2+ hours of elevated heart rate activity.
[Read More: Best Macros Calculator for Tracking Muscle Gain and Fat Loss]
But sustainable, safe weight loss is a lot more nuanced than just numbers — especially for athletes who can’t or don’t want to count calories. Running to increase “calories out” just won’t cut it. You need to make more holistic choices regarding everything from activity levels and nutrition to lifestyle factors (think: sleep and stress). (2)
And lest you’re tempted to go on endless runs — or have tons of sprint sessions — to try and shed weight quickly, studies have shown that only losing half to one percent of body weight per week will help you lose fat while retaining muscle mass. (5)(6)
[Read More: How to Gain Muscle — A Guide to Eating for Mass]
Trying to lose weight quickly by being extremely rigid with diet and exercise can result in gaining the weight back and often stimulates dangerous weight cycling compared with more flexible eating habits. (7)(8)
The takeaway here is that sustainable fat loss is a slow game. Keep that in mind when you’re programming your runs.
If your foremost objective is to lose fat while still building muscle mass, the good news is that there are ways to schedule a running workout amidst your strength training efforts. There are physical advantages to performing both types of workouts, and reciprocal benefits to completing both types of exercise. (1) This means you don’t need to choose one over the other.
However, if you want to minimize the potential of one form of training to interfere with your ability to maximize performance in the other, you should schedule running and lifting on separate days. Research suggests separating resistance training from cardio by no less than three to six hours — and sometimes, more than 24 hours — to yield the best performance outcomes from both modalities. (9)(10)
[Read More: The 8 Best Budget Treadmills]
But if your schedule calls for you to combine strength and endurance training in one session, you’ll have to make a call about your priorities. If you mainly want to get stronger and build muscle with a side goal of aerobic performance, schedule your run after your lifting session. (11)(12)
On the other hand, if you mostly want to get better at running, run before strength training. (13)
However you order your sessions, don’t neglect strength training if your goal is to drive weight loss. Not only will lifting weights help you become more resilient against injury by nature of strengthening your legs, but you also use a tremendous amount of energy — i.e., burn a lot of calories — during strength training. (14)(15)(16)
Keep in mind your overall volume, too. When you make running a part of that plan, make sure you’re keeping your training volume manageable and something you can both recover from and easily fuel nutritionally.
What volume is manageable for you might be very different from your training buddy. Experienced runners may be able to warm up with a 5k that’s faster than your personal best. Your longest run ever might top out at a 5k. That’s OK — determine your running volume based on your own experience level. It’ll change over time with practice.
[Read More: What You Need to Know About Muscle Recovery]
Packing in more miles in a short period with the aim of weight loss likely won’t be sustainable — and can have the opposite effect — if your goal is losing weight. (7)(8)(5)(6) So judge your mileage based on capacity and fitness level, rather than simply trying to drive temporary and potentially dangerous weight loss.
Run the way you like best for the most sustainable results. That might mean packing in a lot of miles because you enjoy it. Or, it might mean a series of short sprints that never let you get bored. Either way, a more sustainable plan is more effective for your body and your mind.
Although your efforts to burn calories through running may certainly serve you, the classic adage that “abs are made in the kitchen” still rings true. This means if you want to see consistent reductions in your body fat percentage, you’ll pay attention to the calories you consume on the front end — not just the calories you burn on the back end.
Opt to maintain a ratio of macronutrients — that is, protein, fats, and carbs — that can sufficiently fuel your running. (Remember, you need carbs to help you generate all that energy.) Focus on getting a wide array of micronutrients (vitamins and minerals), too.
[Read More: 9 Types of Diets — How They Work and Pros & Cons]
With flexible nutrition habits that pay attention to your body’s hunger and fullness cues, you can lose weight more healthily and sustainably than with rigid dietary habits. (7)(8)
Despite the emphasis that tends to get placed on exercise, weight loss and fat burning aren’t exclusively the result of exercise — no matter how high-intensity your workouts might be. Certainly, what you do between your warm-up and cool-down sessions can factor into your fat-burning formula, but weight loss is far more nuanced than going on a series of endless runs.
No matter the intensity level, you’re going to be using energy to move. As long as you bring your heart rate up to a comfortable aerobic level, you can consistently burn fat even if you’re training at a lower intensity than you’re capable of. (17) This also makes it possible for total beginners to burn fat with a reduced risk of injury or burnout.
While there’s certainly nothing wrong with long-distance runs, shorter running sessions can still help you burn calories and shed body fat. Even if your running plan consists of quick high-intensity interval training (HIIT) sessions where every one-minute run is offset by a minute of rest, that’s fine. Research suggests that quick HIIT sessions and longer moderate-intensity exercise can burn similar amounts of calories, as well as develop great cardio health. (18)
While cardio is often associated with “weight loss” while strength training is associated with “getting big,” the truth is that strength training also requires a tremendous amount of energy (i.e., burns a lot of calories). (14)(15)(16)
Even at a low intensity, strength training burns between three and 10 calories a minute, research suggests. (14) At higher intensities — for example, working above 80 percent of your one-rep max — you can easily double those figures. (14)
Credit: antoniodiaz / Shutterstock
[Read More: The Big Guide to Muscle Hypertrophy]
Training with about 75 percent of your one-rep max can burn just under nine calories per minute, another study suggests. It seems that the harder you work in the weight room, the more calories you need to recruit to give you the energy to get those reps completed. (16)
One of the easiest ways to ensure that you continue with an exercise plan is to make it as easy as possible to replicate. Easy does not mean ineffective — it means sustainable. Here’s what we mean:
Select the right pair of running shoes. Leave them by your door the night before a run, along with your favorite pair of socks.
Similarly, set out your running clothes before you have to get ready for your run. That might mean setting them near your shoes for the morning, or packing them and changing clothes for your run before leaving the office.
Consider investing in a treadmill at home if you’re not comfortable joining a commercial gym. That privacy and convenience can make a world of difference with keeping your routine consistent.
The easier your routine, the more likely you are to stick with it. And that consistency is key for any training program and any fitness goal.
So does running burn fat? It certainly can. Here are your biggest takeaways for the day:
Running requires energy, which means it burns calories. That’s an important part of the weight loss equation.
Choose a mode of running that you enjoy, because you’re more likely to stick with something you like.
Losing weight slowly, with flexible nutrition habits, is a more effective and safer way to lose weight than rigid restrictive diets that put you in the mentality of “earning” any food you eat.
Program runs that you enjoy, and don’t neglect your strength training. Supplementing running with strength training (or vice versa) is a very effective way to build an overall program and promote sustainably weight loss.
LISS cardio and HIIT workouts can burn similar amounts of calories, so you’re best off choosing the modality you enjoy and that fits in with your overall program and goals.
Set yourself up for success by making it as easy as possible to get out the door for your runs. Strategies like setting out your running shoes and clothes the night before a run are favored for a reason.
If you’re still wondering if it’s possible to burn fat while running, we provide answers to some of your most likely questions below.
Technically speaking, yes, you can. Still, successful weight strategies involving aerobic exercise also tend to involve some form of sustainable dietary adjustment and strength training. (19)
Jumping into 30 minutes of running without prior experience or getting your body ready for such an intense investment may set you up for an overuse injury. So make sure to build up gradually to any volume increase, and make sure you’re eating enough food to fuel your efforts.
In one sense, burning calories is burning calories — you’ll do that by using energy for both slow runs and sprinting sessions. As such, sprinting seems to be at least as effective at burning body fat as running at a slow and steady pace, all things considered. (20)
But if you’re sprinting regularly, you might also be building more muscle and getting generally strong. This means that high-intensity interval training that challenges your muscles may be more advantageous overall than physical activity performed at a slower pace, depending on your goals. (21)
Schroeder EC, Franke WD, Sharp RL, Lee DC. Comparative effectiveness of aerobic, resistance, and combined training on cardiovascular disease risk factors: A randomized controlled trial. PLoS One. 2019 Jan 7;14(1):e0210292.
Kim J, Park SK, Lim YJ. Analysis of the factors affecting the success of weight reduction programs. Yonsei Med J. 2007 Feb 28;48(1):24-9.
Strasser B, Spreitzer A, Haber P. Fat loss depends on energy deficit only, independently of the method for weight loss. Ann Nutr Metab. 2007;51(5):428-32.
Hall KD. What is the required energy deficit per unit weight loss? Int J Obes (Lond). 2008 Mar;32(3):573-6.
Ashtary-Larky D, Ghanavati M, Lamuchi-Deli N, Payami SA, Alavi-Rad S, Boustaninejad M, Afrisham R, Abbasnezhad A, Alipour M. Rapid Weight Loss vs. Slow Weight Loss: Which is More Effective on Body Composition and Metabolic Risk Factors? Int J Endocrinol Metab. 2017 May 17;15(3):e13249.
Helms ER, Aragon AA, Fitschen PJ. Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. J Int Soc Sports Nutr. 2014 May 12;11:20.
Conlin LA, Aguilar DT, Rogers GE, Campbell BI. Flexible vs. rigid dieting in resistance-trained individuals seeking to optimize their physiques: A randomized controlled trial. J Int Soc Sports Nutr. 2021 Jun 29;18(1):52.
Fuentes Artiles R, Staub K, Aldakak L, Eppenberger P, Rühli F, Bender N. Mindful eating and common diet programs lower body weight similarly: Systematic review and meta-analysis. Obes Rev. 2019 Nov;20(11):1619-1627.
Doma K, Deakin GB. The acute effects intensity and volume of strength training on running performance. Eur J Sport Sci. 2014;14(2):107-15.
Methenitis, S. A Brief Review on Concurrent Training: From Laboratory to the Field. Sports 2018, 6, 127.
Petré H, Löfving P, Psilander N. The Effect of Two Different Concurrent Training Programs on Strength and Power Gains in Highly-Trained Individuals. J Sports Sci Med. 2018 May 14;17(2):167-173.
Sabag A, Najafi A, Michael S, Esgin T, Halaki M, Hackett D. The compatibility of concurrent high intensity interval training and resistance training for muscular strength and hypertrophy: a systematic review and meta-analysis. J Sports Sci. 2018 Nov;36(21):2472-2483.
Inoue DS, Panissa VL, Monteiro PA, Gerosa-Neto J, Rossi FE, Antunes BM, Franchini E, Cholewa JM, Gobbo LA, Lira FS. Immunometabolic Responses to Concurrent Training: The Effects of Exercise Order in Recreational Weightlifters. J Strength Cond Res. 2016 Jul;30(7):1960-7.
Reis VM, Garrido ND, Vianna J, Sousa AC, Alves JV, Marques MC. Energy cost of isolated resistance exercises across low- to high-intensities. PLoS One. 2017 Jul 24;12(7):e0181311.
Falcone PH, Tai CY, Carson LR, Joy JM, Mosman MM, McCann TR, Crona KP, Kim MP, Moon JR. Caloric expenditure of aerobic, resistance, or combined high-intensity interval training using a hydraulic resistance system in healthy men. J Strength Cond Res. 2015 Mar;29(3):779-85.
Vianna JM, Reis VM, Saavedra F, Damasceno V, Silva SG, Goss F. Can Energy Cost During Low-Intensity Resistance Exercise be Predicted by the OMNI-RES Scale? J Hum Kinet. 2011 Sep;29A:75-82.
Carey DG. Quantifying differences in the “fat burning” zone and the aerobic zone: implications for training. J Strength Cond Res. 2009 Oct;23(7):2090-5.
D’Amuri A, Sanz JM, Capatti E, Di Vece F, Vaccari F, Lazzer S, Zuliani G, Dalla Nora E, Passaro A. Effectiveness of high-intensity interval training for weight loss in adults with obesity: a randomised controlled non-inferiority trial. BMJ Open Sport Exerc Med. 2021 Jul 20;7(3):e001021.
Cox CE. Role of Physical Activity for Weight Loss and Weight Maintenance. Diabetes Spectr. 2017 Aug;30(3):157-160.
Steele J, Plotkin D, Van Every D, Rosa A, Zambrano H, Mendelovits B, Carrasquillo-Mercado M, Grgic J, Schoenfeld BJ. Slow and Steady, or Hard and Fast? A Systematic Review and Meta-Analysis of Studies Comparing Body Composition Changes between Interval Training and Moderate Intensity Continuous Training. Sports (Basel). 2021 Nov 18;9(11):155.
Nancekievill D, Colpitts BH, Seaman K, Girard M, Sénéchal M. The impact of sprint interval training with or without weight loss on substrate oxidation in adults: A secondary analysis of the i-FLEX study. Physiol Rep. 2023 May;11(9):e15684.
Featured Image: PeopleImages.com – Yuri A / Shutterstock
The post Does Running Burn Fat? The Science Behind This Cardio Myth appeared first on BarBend.
Zahir Khudayarov is one of the most entertaining powerlifters to grace the platform, always bringing huge energy and even bigger lifts. Khudayarov holds the all-time world record (ATWR) squat in the 125 kilograms class at a staggering 480 kilograms (1,058 pounds), the total ATWR of 1,112.5 kilograms (2,453 pounds), and has achieved 630.52 DOTS — enough to put him in the top five globally, irrespective of weight class.
Although Khudayarov’s best results appeared to be behind him, he seems back on form with some monstrous squats, posted to his Instagram page on Jan. 24, 2024. In the video, Khudayarov included several of his warm-up sets. Here’s how it went:
405 kilograms (893 pounds) x 2
425 kilograms (937 pounds) x 2
445 kilograms (981 pounds) x 2
460 kilograms (1,014 pounds) x 2
Check out the lifts below:
[Related: Amanda Lawrence (84KG) Raw Squats 11 Kilograms Over World Record in 2024 Sheffield Prep]
Khudayarov lifts in knee wraps and with the aid of a lifting belt and wrist wraps. In the video, he used elbow sleeves. Most federations forbid their use in competition, but they are useful in training for taking pressure off the elbows during low-bar squats.
During the top set, Khudayarov’s body shook extravagantly in reaction to the gargantuan weight on his back. However, he was in full control throughout. He made great use of his knee wraps, pushing his knees into them to store energy and reaping the benefits on the ascent.
Khudayarov’s best squat in competition is the 480 kilograms (1,058 pounds) he achieved at the WABDL World Cup in Finland in 2017. He hasn’t competed in a three-lift powerlifting meet since then.
Khudayarov’s best total came in 2015. However, it looks like the wild man of powerlifting is back with a vengeance with the intent to extend his all-time world records.
It is widely believed that Khudayarov will compete at the ABS Pro in Dublin in August 2024. However, he seems to be peaking for competition at the moment. At the end of the video, he states that his aims are a 500-kilogram (1,102-pound) squat, a 300-kilogram (661-pound) bench press, and a 400-kilogram (882-pound) deadlift.
While these numbers might be ambitious, Khudayarov is hitting PRs in the gym with considerable momentum. His best bench press in competition is 260 kilograms (573 pounds), but he recently hit a convincing 275-kilogram (606-pound) bench press in training. Take a look at the lift below, courtesy of his Instagram page:
Wherever Khudayarov competes next, he guarantees an entertaining session with his boundless energy and enormous lifts.
Featured image: @zahirkhudayarov on Instagram
The post Zahir Khudayarov (125KG) Squats a 460-Kilogram Double in Knee Wraps appeared first on BarBend.
As fitness and wellness continue to rack up consumer interest and spending, several franchises have made Entrepreneur’s 2024 Franchise 500 Ranking list, with Crunch Fitness taking the top spot among fitness brands and several Xponential Fitness brands also securing a place.
Aside from flexing the power of the health and fitness franchise industry, Entrepreneur’s list reveals the strength of the franchise system and the lure of franchising as a lucrative business model for both budding and established entrepreneurs.
The publication then evaluated the franchisors based on associated costs and fees, support, size and growth and brand strength.
Three Fitness Franchises Crack Top 100
Three fitness centers/studios broke into the top hundred on the list, with Crunch Fitness (#29) taking the top spot in the category.
The popular fitness franchise has been working on an aggressive expansion plan, while one top Michigan-based Crunch Fitness franchisee recently announced plans to open as many as 75 Crunch Fitness gyms with the support of a private equity firm.
Following Crunch was Anytime Fitness (#77), which inked a deal with Apple Fitness+ to offer the service to its members. There are also growth plans in the works, as Omega Fitness, the second largest Anytime Fitness franchisee in the U.S., was acquired by a private equity firm late last year.
Heart-rate-based boutique fitness franchise Orangetheory Fitness secured the #96 spot. The fitness franchise has developed a loyal following and is now eyeing the U.K. as the “cornerstone” of its international growth strategy. Orangetheory recently forged a deal to acquire and expand its London studios.
Xponential Brands Make Their Mark
Club Pilates ranked at #202, securing the top Pilates fitness franchise title. Regarded as the most well-known and successful of Xponential’s eleven brands, the franchise has been targeting expansion in Europe. Xponential also saw Pure Barre rank on the list at #224, as the brand sees strong demand in Japan as well as North America.
Notably, only one assisted stretching franchise made the top 500 list: StretchLab, which ranked at #356. Another Xponential-backed fitness franchise, StretchLab, opened an assisted stretching location every three days last year.
Xponential’s CycleBar also took the single indoor cycling franchise spot at #411. Similarly, only one yoga franchise cracked the top ten — Xponential’s YogaSix at #472. The boutique yoga franchise has grown across the U.S. and even at sea, with a presence on Princess Cruises.
From Boutique to Big Box
Entrepreneur’s 2024 Franchise 500 Ranking list also highlighted the top contenders in specific fitness and wellness spaces. As demand for personal training continues to grow, The Exercise Coach, a personal training franchise, took the top spot in the category at #159.
A fitness pioneer, Gold’s Gym took the #176 spot. The long-standing fitness powerhouse brand bolstered its leadership last year with the appointment of two co-CEOs.
Burn Boot Camp (#319) also made the list as the only camp-style fitness concept. A fast-growing 45-minute fitness franchise, Burn Boot Camp offers personal training in a small group setting, ensuring clients get focused attention with its results-driven sessions.
Mayweather Boxing + Fitness took the top boxing and functional training spot at #357, while RockBox Fitness, a growing boxing, kickboxing and functional strength training franchise, grabbed #499 on the list.
D1 Training, an athletic training franchise with 100-plus facilities, also made the list at #446. Focusing on family workouts, group training and the untapped market of scholastic training, the D1 Training franchise plans to open 50 locations while another 100 are in development.
Wellness Brands Start To Emerge
In an era where busy consumers are looking for non-invasive treatments that promote longevity, energy and a feeling of overall wellness, wellness therapy and supplement franchises are set to flourish.
Infrared sauna and red light therapy franchisors had strong representation with Perspire Sauna Studio taking the #336 spot. The franchise has been enjoying the “wellness boom,” especially as it zeros in on the Texas market.
Anti-aging and other wellness modalities such as IV therapy, cryotherapy and peptides were honored with Prime IV Hydration & Wellness following at #389. The wellness franchise operates in over 30 states and has been significantly expanding in Arizona.
A complete list of the health and wellness franchises that made Entrepreneur’s 2024 Franchise 500 can be found here.
The post Fitness Brands Make Their Mark on Franchise 500 List appeared first on Athletech News.
A longtime audio industry executive, Kevin Duffy joined health and fitness company iFIT a little over a year ago with some lofty ambitions.
“Our vision is to create the world’s most effective fitness platform,” Duffy, who took over as iFIT CEO in October 2022, tells Athletech News.
To accomplish that goal, Duffy and the iFIT team will lean on the brand’s massive catalog of proprietary fitness content, as well as equipment from iFIT-owned brands including Freemotion Fitness, NordicTrack and ProForm.
Under Duffy’s watch, iFIT also plans to lean further into artificial intelligence. The Utah-based company recently announced the launch of its AI Coach, a tool designed to help iFIT users achieve their fitness goals with personalized and adaptive training.
Athletech News spoke with Duffy about why he joined the fitness industry after a long career in audio, his long-term vision for iFIT and the state of connected fitness post-pandemic.
The following conversation has been lightly edited for clarity and length.
Athletech News: Can you tell us a bit about your background and why you decided to join iFIT?
Kevin Duffy: I was at a company called Sound United for almost 20 years, serving as the CEO for the last six years. We were the owner of premium and luxury audio brands, like Bowers & Wilkins, Denon, Marantz, Polk Audio and others. That company was sold in April of 2022. Six months later, in October 2022, I joined iFIT.
I really like being in “passion businesses,” or businesses that are enthusiastic about something. In audio, it was about entertainment, whether music or movies. When this position came up, obviously the passion for health and fitness outcomes is much bigger from a societal perspective.
At the same time, iFIT has some material assets that I thought were interesting. First, of course, the brands. NordicTrack is a very powerful brand that’s been built over decades. Freemotion, which is our brand used for the commercial channel, provides some diversity, along with ProForm, and then we have iFIT, which sits over the top of everything; a lot of capital has gone into developing iFIT content. And we’re backed by L Catterton, which is a prestigious investor in all consumer products, but particularly in fitness.
Lastly, this is an industry that’s in transition, so it’s a transformative opportunity. I’m not a big fan of just sitting still, so for me, all of these things together were exciting.
ATN: How does iFIT stand out from its competitors, whether in the fitness content space or equipment?
KD: On the digital fitness side, our content is unique and so compelling; it’s what we call “destination fitness.” You can walk along the Cliffs of Moher with an Olympian in Ireland – I did that workout recently, which is why I’m using it as an example. It’s pretty cool when you get on a treadmill, you’re running with an Olympian and you’re going to do intervals. She’s like, “Okay, let’s go,” and when she says that, the incline moves on its own; it’s called SmartAdjust. That’s really motivating – it makes me want to run farther than I would on my own. We have content across every geography, all seven continents, and we were nominated for an Emmy for our Mount Everest climb. You can even run with penguins in Antarctica. There’s pretty much nothing you can’t do.
credit: Freemotion Fitness/iFIT
On the hardware side, I come from a business where we made a lot of hardware. It takes a long time, years and years of reps, to get good at making hardware. The fact that NordicTrack has been doing it for 40 years makes it highly differentiated, as well as Freemotion. We will continue to modernize our hardware, but it’s already a big asset. Our Dual Cable Cross product is prevalent in every gym. Our treadmill is definitely the best treadmill in gyms.
ATN: How does iFIT balance the fitness content side of its business with the equipment side?
KD: From my perspective, if you’re on our equipment, great, if you’re not on our equipment, great, people just need to keep working out. That’s the mission. However, I do think iFIT in the gyms is compelling. iFIT today runs on Matrix equipment as an example, which is a partner of ours. There’s no reason it couldn’t run on everybody’s hardware. I think that’s a very logical possibility.
Our hardware products need to be able to stand on their own, but they should also leverage our content and iFIT software.
ATN: What’s your vision for the future of iFIT?
KD: Our vision is to create the world’s most effective fitness platform. That word “effective,” to me, is really important. There’s been so much talk in general about improving health, but from my perspective, we haven’t as an industry improved health outcomes enough. I want to make that more of a reality as I look to the future of our company, and I think we’re at a unique moment in time where technologies such as AI are making that more possible.
credit: iFIT
ATN: How are you working to turn that vision into a reality?
KD: There’s a huge opportunity to personalize and create more habit formation. Personalization is so important because everybody’s fitness journey is totally different. Some people want to run a 10k, some a marathon, some want to lose five pounds, and some just want to be able to lift their grandchildren.
We’re launching our AI Coach, which personalizes content and habit formation. Creating habits is a very personal experience. I joke sometimes that I just need someone to say to me, “Kevin, you committed to this and you didn’t do it. Why not?” But I bet we’d lose hundreds of thousands of subscribers if we did that with other people because people are motivated in different ways. Some people are motivated by community, some are motivated by achievement and goals. Some people just need a little push, like the AI Coach waking them up and telling them at 6:30am, “You committed to work out at 7:00am, here’s your workout. Are you ready to roll?”
ATN: Given the recent turmoil in the market, how confident are you in the future of connected fitness?
KD: I think we’re in transition. We had this growth pre-COVID, and COVID exacerbated that growth rate to a non-sustainable level for basically everybody in connected fitness. Then we came back to reality post-COVID as gyms opened, which created a lot of turmoil. A lot of inventory was bought during the COVID period, so that’s all working itself through. A lot of that work got done in 2023. Our company is well positioned, having worked through that, although I think the industry still has some ways to go to work through it all.
But if you look out a few years, the future of connected fitness is undeniable. People’s workout routines have become more fluid. It’s hard to believe this won’t be a materially bigger part of the world three to five years from now than it is today. Which is another reason why I came to iFIT.
The post CEO Corner: iFIT’s Kevin Duffy on the ‘World’s Most Effective’ Fitness Platform appeared first on Athletech News.
Tracksmith was founded in 2014 in Wellesley, Massachusetts, by Matt Taylor, who wanted to create a brand committed to the serious runner.
More than ten years later, Tracksmith is well known in the running community – you’d be hard-pressed to go for a jog in Central Park without spotting its apparel. Partnerships with Puma and J Crew have also made the brand more mainstream in recent years.
Athletech tested several apparel pieces as well as a new sneaker, the Eliot Runner, to see what Tracksmith is all about.
Pros
While many traditional running brands have expanded their focus to other sports or loungewear, Tracksmith has stayed the course. As a long-distance runner, I’m familiar with the realization, twelve miles into a training run or race, that a pair of leggings or a zip-up was not obsessively designed with intense mileage in mind. It’s the little design elements that matter: the perfectly sized key pocket, the right level of legging compression, and a balance of warmth and breathability for winter workouts.
Tracksmith considers the runner on this obsessive level while integrating fashionable design elements that can go from the trail to a coffee shop. Despite the brand’s soft, neutral colors and classic silhouettes, it means business. Tracksmith is not a fashion brand disguised as activewear, but a brand engineered for running that happens to be stylish.
Tracksmith’s overall aesthetic is classic New England preppy meets old-school track team. The apparel is elegant but not overdone. It uses high-quality fabrics and incorporates thoughtful design elements. Even its packaging has classic New England charm: its receipts come in a sleek envelope. Because the product colors are mostly nature-inspired neutrals, they all mix and match, effortlessly elevating one’s running style.
credit: Tracksmith
The Fells Waffle Layer is a base layer that insulates without overheating. Even after wearing it multiple days through workouts and daily errands, the base layer was odor-resistant and soft against the skin. The Brighton Base Layer is similarly made with a merino and polyester blend and is tighter around the extremities for warmth and looser around one’s core for comfort. Both layers work well underneath the Fens Fleece, which has thoughtful design elements like underarm ribbed panels for increased range of motion and ventilation.
For slightly warmer days (or nights), the NDO Jacket is wind-resistant and has light-reflective detailing that is large enough to make a difference. The jacket is technical but soft—perfect for early morning or late evening runs. It also has an interior sleeve that holds a phone with minimal bouncing.
Top off any outfit with the brand’s popular Inverno Gloves, which were made with a fabric blend from Italy. The gloves can do it all: the fabric is soft enough for necessary face-wiping during runs but also has viable phone pads on its fingers.
Tracksmith’s shorts and leggings are similarly well-crafted. I was initially hesitant about a loose-fit run short, as others have not been well-suited to serious workouts, but the Session Speed Shorts did not disappoint. They are lightweight, but still high-quality and high stretch. The elastic waistband is snug and supportive, and the side pockets can be big enough for a phone or multiple small items. One of my favorite products from Tracksmith was the Turnover Tights. They were buttery soft but wicked away moisture quickly while retaining warmth.
Tracksmith’s Eliot Runner has been a popular addition to the brand’s lineup of apparel. It is a neutral running shoe that, like the brand’s other pieces, could transition from a workout to errands seamlessly. The shoe uses PEBAX foam, which is usually associated with racing shoes. However, the Eliot Runner feels more like a training shoe, as it has a medium level of responsiveness. The shoe’s upper sole has mesh that is thick enough to retain warmth but provide breathability during outdoor runs. The Eliot Runner also has a soft sock liner for added comfort.
credit: Tracksmith
Although the heel counter is firm, it has enough padding to protect against blisters and discomfort. Through sprints, longer runs, and recovery workouts, the Eliot Runner proved versatile. I was pleasantly surprised by the shoe’s traction, as well—as someone who has had some recent negative experiences testing running shoes in slippery conditions, the Eliot Runner kept me feeling secure through rain and slush. For someone looking for a combination lifestyle running shoe, the Eliot Runner could be a perfect fit, as the shoe’s signature woven sash feels on-trend.
Cons
Tracksmith’s biggest downside is its price point. Like a true high-end brand, it rarely has sales and only offers free shipping for orders over $150. With its prices, free shipping might not be difficult to reach, however. The Eliot Runner retails for $198, the NDO Jacket for $308, and the Fells Waffle Layer for $128.
For serious runners, these products could be a long-term investment that lasts a decade (or more). Others might be worried about replacing their lower-priced running clothing with such high-end apparel. Tracksmith activewear can certainly withstand the elements but is best for the serious runner who needs gear for all types of weather.
Final Thoughts
Overall, I was impressed by Tracksmith’s high quality, durability, and thoughtful design elements. For the serious runner who is willing to spend a bit more to invest in a long-lasting running wardrobe that can withstand the elements, look no further.
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