David Beckham Launching Health & Wellness Brand IM8

The former soccer star is the latest famous face looking to get in on the wellness revolution

David Beckham is co-founding a new health and wellness brand, IM8, centered on consumer health products and has signed on as a strategic investor in Prenetics, the health sciences biotech company that will serve as his IM8 partner. 

The entrepreneur and former pro soccer star noted his excitement to be working with Prenetics, a company he said is dedicated to world-leading scientific advancements in health. He will also serve as a brand ambassador for IM8, which currently has a waitlist

While details are scant on what to expect product-wise, social media posts allude to a brand that integrates natural ingredients and “nature’s wisdom” with scientific innovation. Specifics on IM8’s consumer products will be announced at a later date, according to the company.

“Throughout my life and career, I’ve been fortunate to have access to the best medical professionals, nutrition experts and fitness coaches,” Beckham said of his inspiration for launching the brand. “Their guidance has been crucial to my health and well-being.”

Prenetics CEO and co-founder Danny Yeung said that the partnership with the former England national team captain marks a transformative era for the publicly traded company. Last year, Prenetics announced a $200 million joint venture with Dennis Lo, a molecular biologist, and the Chinese University of Hong Kong to launch DNA testing for diseases and cancers.

“David epitomizes the values of discipline, teamwork and health, aligning perfectly with Prenetics’ core principles,” Yeung said. “Working closely with David these past months, I’ve been consistently inspired by his vision for accessible health for all. His passion and commitment are truly extraordinary. With IM8, we have a unique opportunity to contribute meaningfully to the consumer health and wellness industry.”

At the beginning of the summer, the soccer icon settled a dispute with F45 Training over a sponsorship deal that went south. Beckham’s venture capital firm, DB Ventures Limited, remains an investor in the popular functional fitness franchise.

Beckham is in good company as a famous face in the health, fitness and wellness space, sure to settle in comfortably among a notable crowd that includes Goop founder Gwyneth Paltrow, Pvolve’s Jennifer Aniston, Centr founder Chris Hemsworth, and Cristiano Ronaldo, who recently introduced Erakulis, a new all-in-one wellness app.

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Samsung Launches Smart Ring With Health Features That Rival Oura

The South Korean tech giant is investing in health wellness with the Galaxy Ring, setting up a battle with smart ring leader Oura

Samsung officially launched its highly anticipated smart ring, the Galaxy Ring, at the Galaxy Unpacked event in Paris, positioning the South Korean tech giant to compete with Oura, the biggest player in the smart ring space.

The Galaxy Ring integrates its data and insights into Samsung Health, which utilizes Galaxy AI. For sleep analysis, the ring leverages snoring, sleep movement, sleep latency, and heart and respiratory rate data to assess sleep quality. Cycle Tracking also allows female users to better track their menstrual cycle through overnight skin temperature monitoring. 

Holistic insights and motivational encouragement are provided by Samsung Health through data from the Galaxy Ring. Starting with Galaxy AI, which generates a detailed report on various health metrics, the ring helps users take daily steps to improve their physical condition.

Wellness Tips provide users with personalized messages based on their real-time health needs. The Energy Score feature demonstrates how to leverage daily habits to improve one’s readiness.  

Galaxy Ring also supports broader heart health analyses through its Heart Rate Alert, which provides instant notifications regarding unusually high or low heart rates in real-time. Users can access heart rate information, including beats per minute, time start, and time duration with Live Heart Rate Check.

Galaxy Ring also provides automatic walking and running tracking via Auto Workout Detection, and daily fitness reminders with Inactive Alert. 

“The latest additions to our wearables portfolio integrate Samsung’s most advanced technologies and innovations, enabling you to take control of your health and wellness with preventative healthcare solutions,” said TM Roh, president and head of mobile experience business at Samsung Electronics.

Samsung’s smart ring will be sold for $399.99, which splits the difference between Oura’s $299.99 Heritage ring and the Finnish brand’s $499.99 Horizon ring.

At 7mm wide and 2.6mm thick and between 2.3 grams and 3 grams, Samsung’s ring is slightly lighter than the 4 to 6-gram Oura rings. Unlike Oura, the Galaxy ring doesn’t require a subscription, which could be enticing for consumers wary of additional charges.

credit: Samsung

Samsung seems committed to securing a place in the smart ring market despite Oura’s entrenched position.

Samsung, Oura Compete in the Courtroom

Earlier this year, Samsung filed a preemptive lawsuit against Oura to prevent potential intellectual property disputes before the Galaxy Ring’s launch. The lawsuit, filed in the Northern District of California, asserted that the Galaxy Ring doesn’t infringe on any of Oura’s patents.

The lawsuit notably highlighted Oura’s media tour following Samsung’s initial announcement of the Galaxy Ring, where the Finnish company emphasized its “over 150 patents.” Samsung also noted that Oura CEO Tom Hale stated, in an interview with CNBC, that it was “very important for us to protect the innovations that we’ve brought to market,” and that “we’ll see whether or not it ( the Galaxy Ring) infringes on (Oura’s technology). And frankly, we’ll take the action that’s appropriate.”

According to industry estimates, the smart ring market could grow to $1 billion or more by the 2030s. Smart rings offer a less intrusive and comfortable way to track health data. While Oura has already carved out a sizeable market, Samsung could make smart rings more mainstream, particularly for Android users.

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Arnold Schwarzenegger Calls This Bodybuilding Exercise an “Absolute Must-Do”

Arnold Schwarzenegger commands attention. Whether he’s running his mouth on camera in Pumping Iron, serving up iconic action movie one-liners, or taking to the political podium, people listen to what the Austrian Oak has to say.

And for good reason. Schwarzenegger is perhaps more responsible for ushering bodybuilding into popular culture than any man living. So when the G.O.A.T. calls the dumbbell pullover a “forgotten gem” and one of bodybuilding’s “must-do” movements, we certainly take note. 

[Related: The Best Supplements for Bodybuilding]

“One of the prime movements that made [my chest grow to 57 inches] was the dumbbell pullover…” Schwarzenegger wrote for Flex magazine in 2014. He purported that the pullover not only helped develop his now-iconic pecs, but that the exercise could even expand the human rib cage. 

Naturally, we’re skeptical. So we reached out to an Exercise Physiology PhD (who also happens to be a competitive bodybuilder himself) to separate fact from fiction and find out if Schwarzenegger was blowing smoke about the dumbbell pullover

Meet Our Experts

This article was written by BarBend Senior Writer Jake Dickson. Dickson holds a B.S. degree in Exercise Science and a personal training certificate from the National Academy of Sports Medicine.

You’ll also find contributions here from BarBend Expert Dr. Ryan Girts. Dr. Girts is a PhD in Exercise Physiology and a professor at Pfeiffer University. He is also a competitive bodybuilder.

The Dumbbell Pullover: Arnold’s Favorite Exercise? 

Before we unpack the Oak’s rationale, let’s get on the same page. Dumbbell pullovers are an old-fashioned bodybuilding exercise that was commonly adored by golden-era pros like Schwarzenegger and his contemporaries. However, it has since fallen out of fashion somewhat — a “forgotten gem,” as Schwarzenegger puts it. 

Pullovers work a unique assortment of muscles. From the man himself: “[Pullovers] work the chest (both outer and lower), lats, and serratus,” Schwarzenegger says. But in his view, that’s not the real selling point.

I would recommend [pullovers] as an absolute must for expanding the rib cage,” he writes, specifically citing the movement’s utility for teenage bodybuilders. “The younger you are when you start training, the more effective the exercise is.” 

[Related: Best Whey Protein Powders for Muscle Growth]

That’s where we raised an eyebrow. Modern science has finally dispelled the myth that lifting weights stunts growth or is inherently damaging for children and can even be beneficial for kids as long as strength training workouts are performed in supervised conditions with reasonable loads. (1)(2) So what’s the deal?

Do Dumbbell Pullovers Make Your Rib Cage Bigger?

Schwarzenegger certainly knows his stuff when it comes to muscle hypertrophy — he won the Mr. Olympia seven times, after all — but that doesn’t necessarily mean he’s an anatomy expert. 

According to the UK-based Royal Osteoporosis Society, “…bones stop growing in length between the ages of 16 and 18, but your bone density continues to increase until your late 20s.” 

[Related: Best Multivitamins for Bone Health]

Case closed? Not quite. Schwarzenegger may have simply conflated the natural goings-on of puberty with his training choices. After all, he sports a famously pronounced ribcage, which contributed to his iconic V-taper look. 

But we wanted to dig a little deeper, so we tapped BarBend expert, Exercise Physiology PhD, and bodybuilding competitor Dr. Ryan Girts for his take: 

I wouldn’t say that pullovers actually expand the rib cage,” Girts told us. “But Arnold did have a point. When performed with a full range of motion, pullovers can improve lat and thoracic spine mobility, which probably helped Arnold perfect his stomach vacuum and other poses on stage, creating the appearance of a broader torso.” 

[Related: Bodybuilding Poses Explained (& How To Do Them)]

We think Dr. Girts is right on the money here. To recap, Schwarzenegger’s most-adored exercise didn’t actually make his rib cage larger, but pullovers can definitely create the illusion of a broader, beefier torso. We think it’s a combination of a few factors: 

As Dr. Girts notes, pullovers are fantastic for improving shoulder and spinal mobility, which can make it easier to hit the right poses on a bodybuilding stage

Pullovers are unique in that they work two opposing muscles that surround the ribs simultaneously: your pecs and lats. Growing both will increase your upper-body mass and improve your shoulder-to-waist ratio

Bodybuilders who undergo contest prep diets walk out on stage with very low levels of body fat, making the ribs more pronounced and visible than they might be during the off-season. 

How To Do Dumbbell Pullovers 

Will pullovers give you a barrel chest? Yes, but not by making your ribcage bigger (sorry, Arnie). This dumbbell exercise targets the musculature that surrounds your ribs and, when performed with proper form, is one of the best ways to develop your lats and chest at the same time.

The dumbbell pullover places a high amount of mechanical tension on the target muscles when they’re stretched with your arms behind your head.

Contemporary studies are showing that long-length partial reps, which suit the dumbbell pullover, are exceptionally potent at building muscle. (4

So, if you want to make the kind of gains that would have Schwarzenegger blushing, you need to know how to do pullovers as well as he did. Here’s a crash course: 

Lie down on a weight bench and hold a dumbbell by the underside of the plate in your palms, with your arms reaching vertically above you.

Brace your core; you can plant your feet on the far end of the bench, leave them on the ground, or lie perpendicular to the bench altogether without supporting your hips.

Drift your arms slowly back behind your head without excessively bending your elbows. 

As the weight passes behind you, allow the dumbbell to stretch your lats and pecs until your upper arm is parallel to the floor.

Pull the weight back to the starting position, stopping just as the dumbbell comes back into your field of view.

[Related: Best Back Exercises for Bodybuilders]

More Bodybuilding Content

Why Dorian Yates Thinks the Barbell Row Is the “Best Back Exercise”

Coach Hany Rambod’s Top Four Back Exercises for Muscle Growth

Exclusive: Why Bodybuilder John Robert Cardillo Fasts 22 Hours a Day

References

Dahab KS, McCambridge TM. Strength training in children and adolescents: raising the bar for young athletes? Sports Health. 2009 May;1(3):223-6. doi: 10.1177/1941738109334215. PMID: 23015875; PMCID: PMC3445252.

Conroy, B. P., Kraemer, W. J., Maresh, C. M., Fleck, S. J., Stone, M. H., Fry, A. C., Miller, P. D., & Dalsky, G. P. (1993). Bone mineral density in elite junior Olympic weightlifters. Medicine and science in sports and exercise25(10), 1103–1109.

Pedrosa, G. F., Lima, F. V., Schoenfeld, B. J., Lacerda, L. T., Simões, M. G., Pereira, M. R., Diniz, R. C. R., & Chagas, M. H. (2022). Partial range of motion training elicits favorable improvements in muscular adaptations when carried out at long muscle lengths. European journal of sport science22(8), 1250–1260.

Featured Image: @schwarzenegger / Instagram

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How Fitness Brands Can Win in the Era of AI, VR & Wearables

Artificial intelligence, virtual reality and wearable devices are becoming increasingly prevalent. Industry experts explore the impact of tech on modern fitness and offer practical strategies for winning in the digital age

Industry experts at the 2024 IDEA World conference revealed how artificial intelligence (AI), virtual reality (VR), and wearable technology are transforming the fitness industry, offering unprecedented personalization and engagement for fitness professionals and clients alike.

The panel, “The Download on Digital,” included Deb Elbe, Mike G. Hansen, Garrett Marshall, Bryan O’Rourke, Eric Posner and Jeffrey Scott, who delved into the latest advancements in digital fitness technologies. These innovations are not just enhancing the user experience but also reshaping the roles of trainers and fitness businesses.

AI & Wearable Tech

The panel discussed how wearable technologies and fitness apps are redefining the roles of group fitness instructors and personal trainers. 

Garrett Marshall, a Fitness Industry Technology Council board member and former president of Xponential+, emphasized that while digital tools like wearables are not new, the next 5 years will see significant changes due to advancements in AI.

“AI is creating new levels of personalization and efficiency in wellness products,” said Marshall. “Consumers’ expectations will shift dramatically as we move from an information era to an intelligence era.”

Wearable devices, which have primarily served as data capture tools, will soon offer precise health optimization prescriptions. This evolution presents both opportunities and challenges for fitness professionals. Instructors and trainers can now expand their services by interpreting and analyzing data from various digital tools, offering more personalized guidance to clients.

Marshall noted that templated fitness plans are becoming obsolete as AI enables personalized plans instantly. Fitness businesses must adapt by systematizing their processes to remain competitive.

“Thinking proactively about scaling and systematizing your business processes is crucial,” he advised.

credit: Darian Parker

Preparing for an AI-Enhanced Future

Serial entrepreneur Hansen, who is also a venture partner and strategic advisor in the health, fitness and technology space, delved deeper into how AI is poised to reshape the fitness industry, emphasizing that the integration of AI will bring unprecedented levels of personalization and efficiency to training programs.

“AI has been around since 1986, but it’s becoming more cost-effective and accessible,” Hansen noted. “The acceptance of AI by consumers, like with ChatGPT, creates paradigm shifts. Businesses will either fully utilize AI or become obsolete. AI will not replace humans, but those who use AI will outperform those who don’t.”

Hansen highlighted several practical applications of AI in fitness, such as creating highly personalized workout plans that adapt in real-time based on user data and progress. AI can analyze a client’s performance, preferences and even biometric data from wearables to provide tailored recommendations and adjustments, ensuring optimal results.

To stay competitive, Hansen advised fitness professionals to familiarize themselves with AI tools and integrate them into their services. This could mean using AI to enhance client interactions, streamline operations or even offer new services that were previously not feasible.

He suggested that fitness businesses encourage their staff to explore how AI can improve their tasks by 30-40%, creating a culture of innovation and efficiency.

The Emerging World of Virtual Reality

Virtual reality (VR) in fitness is an emerging trend that offers exciting possibilities, but it still faces challenges such as pricing models and hardware optimization.  Marshall shared his experience from his time at Xponential, which partnered with Meta to create a VR app, noting the potential of VR but advising caution in over-investing at this stage.

“VR is a technology that’s here to stay, like leaderboards and heart rate training in cycling classes,” Marshall said. “But timing is crucial.”

Marshall described how VR fitness apps, such as those developed for Meta’s Quest 3, are breaking new ground. These apps transport users into immersive workout environments, from swinging through rainforests to hitting glowing orbs.

Such experiences can attract a wider audience who might not be engaged by traditional fitness routines. However, the current hardware, while improved, is not yet optimized for mainstream fitness use, with issues like sweating and comfort still needing refinement.

Club Pilates and Pure Barre on the Meta Quest 3 VR headset (credit: Xponential Fitness)

For fitness facilities, incorporating VR could mean organizing special events or challenges that utilize VR to create captivating experiences. However, Marshall advised against making significant investments in VR at this early stage. Instead, he recommended exploring VR as a supplementary tool rather than a core component of fitness programs.

Building an Online Presence

During the Q&A session, an audience member who had been a trainer for 22 years sought advice on building an online presence after previously being restricted by employers from using social media. 

Eric Posner, co-founder and CEO of Swerve, a platform that lets gyms and studios live-stream indoor cycling classes, responded, emphasizing that the trainer was not far behind.

“You’ve built a community within these modalities, which is valuable,” Posner said. “Start engaging with your current clients and letting them know about your online presence. Specialize in your content and marketing to attract a specific audience.”

Posner advised the trainer to get involved in online communities by commenting and engaging with content in their domain, suggesting this would help build a personal brand and attract followers. He also highlighted the concept of “content market fit,” noting that just like product market fit, it involves iterating and finding what resonates with the audience.

“Put yourself out there, ask your clients to follow you, and engage with them online. You won’t get what you don’t ask for,” Posner encouraged. “Start now and leverage your existing community to build your online presence.”

Learn more about the 2024 IDEA World conference here.

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Crunch Fitness Adds Pickleball Workout Class Amid Surging Demand

A high-intensity, eight-week ‘Pickleballers’ class is being offered at six Crunch gyms this summer in NY, NJ and LA

Crunch Fitness and Break the Love aren’t leaving pickleball players in a pickle this summer.

The fast-growing high-value, low-price (HVLP) fitness gym has teamed up with racket sports booking platform Break the Love to provide Crunch and Break the Love members with access to “Pickleballers,” a circuit-based fitness class, this summer.

The eight-week, high-intensity class format, designed for pickleball enthusiasts who want to level up their game, blends strength training and agility exercises and is offered at six Crunch gyms across New York, New  Jersey and Los Angeles.  

“With pickleball being the fastest-growing sport in the country and Crunch members showing increased interest in the sport, we welcomed the opportunity to partner with Break The Love,” said Crunch Fitness vice president of group fitness Marc Santa Maria. “Our members will get the training they need at Crunch to succeed on the pickleball court, which they can book through Break the Love’s platform.”

Crunch is hosting opening events at its gym in New York City’s Chelsea neighborhood on July 17 and at Crunch WeHo in Los Angeles on July 24, where guests will be able to preview the new pickleball-based fitness class and participate in open play.

“Break the Love sees the partnership with Crunch Fitness as a great way to give our users the strength training and agility exercises they need to be able not only to enjoy, but excel in this sport that has captured the interest of so many,” said Trisha Goyal, the founder and CEO of Break the Love parent company Break Sports Inc. “Crunch shares our mission to make sports more accessible to all, and we are excited to welcome their members to our courts and introduce our users to what Crunch has to offer.” 

After the pickleball class series concludes, Crunch will offer three ‘Pickleball Socials’ with open play, outdoor games, snacks and refreshments. The events are set to take place at Crunch Chelsea in New York City, Crunch WeHo in Los Angeles, and Crunch Hoboken in New Jersey.

Pickleball Is Big Business

The partnership between Crunch and Break the Love comes at a time when passion for pickleball is at an all-time high. Life Time has committed to the sport with over 630 permanent pickleball courts nationwide while indoor-based pickleball franchises are also gaining traction and serious investments, demonstrating the projected long-term health of America’s fastest-growing sport. 

Former NFL star Drew Brees has caught the pickleball bug, signing on as an investor, brand ambassador and owner/area developer of 30 Midwest locations of The Picklr, a pickleball franchise that has raised $9 million for its indoor concept.

PickleRage, another indoor pickleball club that launched its franchise model earlier this year, aims to open more than 30 locations by the end of 2025 and more than 500 over the next five years. The year-round pickleball brand has three corporate locations opening soon in Florida, Michigan and Maryland, with franchisee-owned clubs planned to open in Grand Rapids and Kalamazoo, Michigan and Mobile, Alabama.

Pickleball brands are quickly attracting franchisees not only because the popular sport is growing but also because many indoor pickleball franchises offer flexibility and streamlined operations with minimal staffing requirements.

The Kitchen, a pickleball franchisor that has partnered with pro pickleball athlete Callie Jo Smith, offers a franchise model with little to no employees. Two of its Utah locations are open 24 hours, with three other courts scheduled to open in the future.  

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Jennifer Cohen Teaches Habit Stacking for Optimal Goal-Setting

Cohen, a celebrity fitness trainer, author, podcaster and entrepreneur, shares how integrating simple habits can lead to significant improvements in health and performance

Jennifer Cohen stands out not just for her celebrity clientele but for her innovative approach to health and behavioral change. As an author, podcaster and entrepreneur, Cohen has made significant contributions to how the fitness industry thinks about habit formation.

Cohen’s journey from the music industry to becoming a fitness mogul illustrates her unique approach to leveraging personal strengths and industry knowledge to build successful businesses. Her strategies encourage fitness professionals to adopt creativity and bold thinking to transcend traditional career limits.

One concept, explored in her book, “Bigger Better Bolder: Live the Life You Want, Not the Life You Get,” revolves around “habit stacking”— layering new, beneficial habits atop existing ones. This approach simplifies integrating healthy behaviors into busy schedules, a common challenge.

On her podcast, “Habits & Hustle,” Cohen frequently discusses the scientific backing for these methods, underscoring the importance of consistency and patience in cultivating lasting habits.

Athletech News spoke to Cohen about how her insights and strategies can be utilized by fitness professionals to enhance their training programs and overall business strategies.

This conversation has been lightly edited for clarity and length 

credit: Jennifer Cohen

Athletech News: Your book “Bigger Better Bolder” introduces the concept of habit stacking. What is it, and how can personal trainers incorporate it into their clients’ routines?

Jennifer Cohen: Having habits and routines really helps people stay on point and be the most productive versions of themselves. What I call habit stacking is essentially training the neural pathways of your brain to expect and follow certain patterns that are healthy habits. These habits keep you on point, help you get things done, and uplevel everything you’re doing.

For example, exercise is a crucial habit. If you usually have a coffee at 7:00 AM and then head to the gym at 7:15 AM, this kind of autopilot pattern gets the hard things done early, training your brain for success.

ATN: Many trainers work with clients who have busy schedules and struggle to find time for exercise. How can habit stacking be tailored to fit into a client’s hectic lifestyle without overwhelming them?

JC: One way to build a new habit is to identify a current habit you’re already doing each day, and then stack the new behavior on top of it. For example, most of us brush our teeth every day. You can integrate a new behavior right after that. This method of stacking it upon a behavior you’re already doing is the best way to integrate any new habit.

It’s like piggybacking. So, if you know you’re going to brush your teeth, then add a different behavior right after. But it’s important not to overload yourself; never stack more than one new behavior at a time. Aim for one every 6 to 8 weeks, which is actually a relatively short period for habit formation.

ATN: Your podcast, “Habits & Hustle,” frequently explores the importance of structure and routine in achieving success. How do habits like incorporating meditation and exercise into daily routines contribute to overall fitness and wellbeing?

JC: What I’ve noticed from interviewing many successful individuals is that nobody stumbles upon success by accident. Structure is key to achieving true success. Part of this structure involves building out routines and habits.

For instance, meditation has become a prominent tool in recent years to help quiet the brain and enhance focus. Exercise, whether it involves sweating or just basic walking, also plays a crucial role. Walking is underrated yet so effective because it helps the brain function better during movement. A trend I’ve observed is the shift from sitting meetings to walking meetings, which not only changes the environment but also significantly boosts brain activity.

My book isn’t just about fitness. It’s about adopting a philosophy that everyone can strive towards, like the idea that not everyone can be skinny, but everyone can be strong. It’s about setting achievable goals that motivate and drive success. This book emphasizes the quality of boldness as essential for success, not just intelligence. Exercise plays a crucial role in this by changing neuroplasticity and reframing the brain.

credit: Hachette Go

ATN: How can personal trainers apply boldness to their careers?

JC: I started my career as a fitness professional, and I built a massive personal training business grounded in the concept of being bold. For instance, I transitioned from the music industry to personal training by leveraging my background. I initially approached a record label with a bold proposal: to train their talent for a month for free, with the potential for a permanent role.

This approach not only landed me the job but allowed me to expand to other labels and hire additional trainers. This story is a testament to thinking outside the box and using your unique background to create opportunities.

For fitness professionals looking to build their business, it’s crucial to be creative and think broadly about how your skills can be applied in new ways. Don’t be limited by traditional paths or the typical hourly wage model. Instead, look at your entire skill set, including aspects like sales and networking, which are vital in the fitness industry. Being likable and personable also plays a significant role. Don’t hesitate to step outside your comfort zone and pursue bold ideas that might seem unorthodox. This approach can lead to unprecedented success and growth.

ATN: For fitness professionals looking to adopt habit stacking, what are some common challenges they might face, and how can they overcome these obstacles to ensure their clients stick to routines?

JC: The biggest challenge with habit stacking, like with any new practice, is consistency. Many people aren’t patient enough to see results immediately and tend to give up too soon. The key is to encourage patience and give both yourself and your clients the grace to wait until changes start to occur in the brain’s neuroplasticity. Habit stacking involves creating a framework that integrates new habits with existing ones, making it easier for someone to stay consistent.

A common hurdle I hear about is time—many people think they don’t have enough of it. However, everyone has the same 24 hours in a day; it’s about prioritizing what’s important. My philosophy is clear: if you want something badly enough, you can make it happen, but you must be willing to put in the work. It’s not about achieving perfection immediately but about making progressive improvements. Even small increments of consistency, say doing something 30% more than before, can lead to significant benefits.

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How To Build a Thriving Zumba Community in Your Gym

Gyms are leveraging the global dance phenomenon to boost membership, engagement and brand loyalty

For any fitness facility to thrive and grow, it requires a vibrant community, high energy and constant innovation. Build this environment, and they will come.

Not surprisingly, the global phenomenon Zumba® epitomizes these three elements.

With 15 million dancers doing Zumba across 200,000 locations in 180 countries, the brand has unquestionably excelled in fostering communities. This reach has not gone unnoticed by fitness industry leaders, who recognize Zumba’s unique ability to create vibrant, engaged communities within their facilities.

The Global Zumba Phenomenon

From small local gyms to large fitness chains, Zumba classes are packing studios and transforming member experiences across the board.

“The vibrant Zumba community at our club is truly exceptional and unparalleled,” said Jim Worthington, Owner of Newtown Athletic Club in Bucks County, Pennsylvania. “Our Zumba enthusiasts are among our most engaged and loyal members, contributing greatly to our club’s lively atmosphere. They also excel in bringing in new members, as they love to dance and share the experience with their friends.”

Energy is in Zumba’s DNA.

“Zumba classes have enriched our group fitness programming and continue to bring so much energy to our clubs,” said KC Lee, VP of Group Fitness at Fitness International, LLC, owners of one of the largest fitness chains in the world, LA Fitness.

 “Members who are part of the Zumba community share common goals, inspire each other, and build everlasting friendships.”

credit: Zumba

The brand continues to evolve alongside trends. Originating as a Latin-inspired workout, Zumba classes now include genres like hip-hop, belly dance and bhangra. The brand has also introduced various formats such as Zumba Step, Aqua Zumba and Zumba Toning, along with specialized programs like Zumba Kids and Zumba Gold.

24 Hour Fitness, Crunch and Midtown Athletic Club have been hosting Zumba classes since the early days of Zumba. Each has developed a committed and passionate following, so Athletech News tapped in to gain insights and advice and also to learn what potential pitfalls to avoid.

Why Fitness Facilities Choose Zumba

When asked what inspired the facilities to originally bring Zumba in, each points to the format’s ability to attract new members.

“For us, it unlocked access to a demographic that is hard to reach – beginners and those intimidated by gyms in general,” said Aimee McWilliams, Senior Regional Fitness Specialist at 24 Hour Fitness. 

One particular feature of Zumba is that beginners and advanced exercisers can both get the most out of the fun cardio workout.

“It’s a fun and non-intimidating class with a low barrier to entry – people are eager to try it and tend to stay,” said Midtown Athletic Club Studio Manager, Eryn Stennes.

“Crunch is committed to innovation and enhancing our offerings and membership, and Zumba has played a crucial role in that,” said Alyssa D’Aquino, Vice President of Group Fitness at CR Fitness Holdings – Crunch Fitness.

When it comes to hiring the right instructors, it works just like cycling, yoga or pilates. There are different instructors who cater to different crowds.

“We seek out high energy and presence,” said D’Aquino. “Most Zumba instructors have both, so we then ask ourselves, is the applicant inclusive? Will they think about the whole team and work well with other instructors? Will they branch out and teach other classes? For us, it’s about building a community not only with the class participants but amongst the instructors and staff members as well.”

Stennes expanded on this sentiment.

“The beauty of Zumba lies in its connection to global cultures and rhythms,” she says. “Some instructors will stray a bit and become too heavy on pop and other trends, so we look for those who truly stick to the original Zumba format, and who also treat people with kindness. These instructors will intrinsically build a dedicated community.”

credit: Zumba

As with any program, maintaining its vitality and relevance, while ensuring sustained engagement and growth, is paramount. Implementing themed classes and forging connections with local events, charities, and partnerships are effective strategies.

“We aim to create memorable experiences; for instance, hosting poolside Zumba events with a fun DJ amplifies the energy,” shared Stennes. “Additionally, we run special classes for PRIDE, International Dance Day, and invite guest instructors to elevate the experience.”

This emphasis on creating unique Zumba experiences extends beyond the confines of traditional gym spaces, with many facilities taking their classes into the community.

“Crunch holds five or more Zumba events per month,” says D’Aquino. “We do classes at the university town square, apartment complexes, boutique stores and more, and we partner with several charities and fundraisers.”

Avoiding Pitfalls & Marketing Power

Zumba classes are generally high-energy and positive experiences; however, there are a few pitfalls to navigate.

“Many Zumba participants like to record themselves in class and share on social media, but sometimes dancers around them don’t want the spotlight,” says Stennes. “The instructors need to look out for this and ensure that everyone in the class is comfortable.”

Reflecting on hiring practices, D’Aquino advised against solely prioritizing popularity.

“Choosing the most popular Zumba instructor isn’t always ideal; we prioritize team players who contribute beyond their classes,” she stressed.

With thousands of dance-fitness classes under their belts, the facilities offer some words of advice.

“The ‘front row’ dancers generally have a pulse on what’s going on in the community,” Stennes explains. “They are great providers of feedback. Listen to them, honor what they say and deliver on their needs.”

She also emphasized Zumba’s universal appeal.

“Dance benefits cognitive and physical health, drawing diverse demographics from weightlifters to runners to fitness enthusiasts to seniors,” she observed. “As the Studio Manager I participate in classes too, because to create a community you have to be part of that community.”

McWilliams concurred.

“Zumba’s infectious energy is a marketing asset; our instructors are walking billboards,” she said. “Encourage them to invite more people in. Put it front and center in your club.”

“When we first brought Zumba to Crunch our management was hesitant to put it all over the schedule, but we did and it brought people in, and still does,” says D’Aquino. “It’s a natural marketing funnel to get new members into the club.”

Taking it one step further, the Crunch brand now holds Zumba events in the parking lots of their locations to enhance presell.

“It’s the perfect first impression for our brand,” she says. “It’s high energy and fun.”

In the end, Stennes says its longevity speaks volumes and underscores Zumba’s enduring appeal.

“If a fitness program can thrive for over twenty years today, it clearly holds something special,” she concluded.

The post How To Build a Thriving Zumba Community in Your Gym appeared first on Athletech News.

Increase Your Leg Strength With Josh Bridges’ 20-Rep Squat Training

Josh Bridges is a legend CrossFitter who placed as high as second to four-time Fittest Man on Earth® Rich Froning at the 2011 CrossFit Games. Bridges last competed at the 2018 Games, finishing 31st as an Individual. At age 41, the former United States Navy Seal has different priorities.

I’m not training for anything other than being fit for life. 

One of Bridges’ favorite workouts to stay in shape is the 20-rep max squat. He incorporates it in all his programs. Bridges filmed his warm-up routine and strategy to maximize high-rep squat performance for a video published on his YouTube channel in late June. Check it out below:

[Related: Hybrid Athlete Fergus Crawley Explains How To Fuel Long Endurance Runs]

Warm-Up Routine

“Getting things activated for squatting is huge, and I think many people neglect it.” While Bridges is mostly recovered from a recent knee surgery, he doesn’t take any chances before heavy lifting.

The elite multi-functional athlete prefaces his heavy working squat sets with isolation training and a short, intense cardio routine. His pre-training workout below:

Seated Cable Leg Extension

Since squats are a quad-dominant exercise, Bridges prepared with cable leg extensions on a bench with a low cable pulley and ankle attachment. He performed three sets of 15 reps with moderate resistance.

[Do It Yourself: Performing Leg Extensions at Home]

High Knees and Back Extensions

Bridges stood the bench tall on its side and held it for stability while using the same cable setup to activate his hip flexors with weighted high knees. He feels stronger in his squat after this exercise.

Bridges hopped on the glute-ham machine, hugged a 50-pound kettlebell, and hit about 10 back extensions. He finished with a few full-range glute-ham raises (GHRs).

“Mikko’s Triangle” WOD 

Bridges’ final warm-up was a CrossFit workout of the day (WOD)—“Mikko’s Triangle”—inspired by 2009 CrossFit Cross Games champion Mikko Salo. The WOD is a 39-minute workout that rotates between one minute each of three exercises: rower, SkiErg, and assault stationary bike, followed by one minute rest. 

Bridges omitted the SkiErg from his warm-up and powered through three rounds alternating the rower and bike. 

You will one day be upset if you’re not as strong, fast, [and] as in shape as you want to be.

[Related: Study: One Year of Resistance Training Can Benefit Older Adults for Years Afterward]

Squat Set Progression

Bridges performed four progressive sets of low-rep barbell squats before his 20-rep max squat attempt. He used the following set sequence:

Set 1: 135 pounds

Set 2: 225 pounds

Set 3: 275 pounds

Set 4: 315 pounds 

20-rep max squat: 290 pounds 

On the fourth set, the weight exceeded what Bridges would use for the 20-rep max squat. Many lifters use this set structure to promote a neurological stimulus that prepares the body for optimal high-intensity training.

The 20-rep max helps with athletics, strength, and endurance.

[Related: Does More Volume Equal More Gains?]

20-Rep Max Squat Attempt 

Ready for the big moment, Bridges unracked the bar and sat straight down into his first rep. While some people prefer to test the weight first, once Bridges is under the bar, he’s committed to the challenge.

Once his upper legs paralleled the floor, Bridges stood and repeated. He hit 20 reps in less than a minute.

Got to eleven [reps] pretty fast, then it was just two more, two more, two more, one more.

Bridges sometimes performs two sets of 20 reps with less weight, with two minutes of rest in between. The second set typically feels easier than the first despite using the same weight.

Bridges’ personal record for the 20-rep max squat was 355 pounds before surgery. The legend hopes to boast a 385-pound 20-rep max squat in the near future.

More CrossFit Content

Who Won the 2024 CrossFit Games Season So Far?

Who’s Missing From the 2024 CrossFit Games Roster?

Tia-Clair Toomey-Orr and Jeffrey Adler Announced as First Athletes to Compete at TYR Wodapalooza SoCal

Featured image: @bridgesj3 on Instagram

The post Increase Your Leg Strength With Josh Bridges’ 20-Rep Squat Training appeared first on BarBend.

The Bulking Workout Sam Sulek Used To Grow 20-Inch Arms 

“Get a pump. Go to failure. Enjoy,” is the Sam Sulek manifesto. It’s also the directive the YouTube superstar set for himself during a Jul. 10, 2024 training vlog

22-year-old Sulek’s workout of the day was arms, and the man was on a mission: To measure at least 20 inches during his customary post-workout pump check. He’s currently just three weeks into his latest bulking phase, and in addition to thousands of daily calories (seriously, check out his bulking grocery list), muscle growth is on the menu. 

[Related: The Best Supplements for Bodybuilding]

Spoiler alert: Sulek does, in fact, cross the coveted 20-inch mark at the end of his arm workout. We’re going to break down the six-exercise plan he put together on his drive to the gym and explain the rationale along the way. It’s growing season. 

Sam Sulek 20-Inch Arm Workout for Bodybuilding

“My last arm workout had a lot of really heavy biceps curls and triceps pressdowns,” Sulek told the shotgun-seated camera on his drive to the gym. “I might make [today’s workout] a bit contradictory to that and do more light squeezing sets.” 

For Sulek, “light” is a relative term — part of his rapid rise to online stardom is owed to his ironclad commitment to taking each and every set to the point of failure, and then a little bit further. 

Cable Triceps Pressdown: 3 x 10-12

Dumbbell Curl: 3 x 8-10

Cable Triceps Pressdown: 3 x 15-20

Dumbbell Curl: 1 x AMRAP

Concentration Curl: 2 x 15-20

Cable Triceps Pressdown + Cable Curl: 2-3 x AMRAP

[Related: Best Pre-Workout Supplements for Bodybuilding Training]

You’ll find that here in spades. Take note of the commentary below, as the exercises, sets, and reps alone don’t paint a full picture. 

Prior to beginning his session, Sulek mapped out his plan of attack; “seven or eight” working sets for both his biceps and triceps, plus using weights that cause him to hit failure anywhere in the eight-to-25 rep range. 

Studies show that the “hypertrophy rep range” is mostly myth. As long as you train to or near failure, you can build muscle with anywhere from five to 30 repetitions per set. (1

Exercise 1: EZ-Bar Triceps Pressdown 

Sulek kicked off his workout with a cable exercise for his triceps. He performed three sets of about 12 repetitions on the triceps pushdown with a 45-pound weight plate added to the stack. “Don’t pump out quick reps here; really control it until you get close to failure,” he advised the camera.

Crash Course: Sulek is a fan of adding weight plates to cable exercises. He took a beat to school the camera on a bit of physics, explaining that the dual-pulley system disperses the load of the plate such that it only adds 22.5 pounds of additional resistance. 

Exercise 2: Dumbbell Curl

“Heavy, but within reason,” was Sulek’s M.O. for his second exercise. Sulek donned lifting straps for 60-pound alternating biceps curls and performed three sets of eight to 10 repetitions

On his final set, Sulek threw in a cluster set to burn things out. Studies have shown that bodybuilding intensity techniques such as cluster sets or forced reps can help advanced physique athletes continue to make progress. (2

Grip & Rip?: Sulek is a fan of using straps on many bodybuilding exercises, even when his grip isn’t necessarily a limiting factor, preferring to do forearm exercises separately. Straps secure your hand to the shaft or handle of whatever you’re holding, reducing the demand placed on your forearms to clasp the weight. 

Exercise 3: EZ-Bar Triceps Pressdown

Sulek opted out of a high-variety arm workout, returning to the pushdown for his third exercise. This time, he banged out three sets of 15 to 20 repetitions, including some partial reps as well — but not by choice.

“My biceps are so pumped that my range of motion is limited,” Sulek remarked. He added a few forced reps at the end of the second set, and took the weight plate off the stack after the third set to perform drop sets.

Drop It: A 2023 meta analysis on drop set training (3) concluded that the technique does not have a more substantial effect on muscle growth than traditional “straight-set” lifting. However, drop sets increase the density of your training session and allow you to do a similarly-effective workout in less time. 

[Op-Ed: Samson Dauda Thinks Sam Sulek Lifts Too Heavy. Dauda Is Wrong.]

Exercise 4: Dumbbell Curl

Sulek returned to the dumbbells once again for his fourth exercise, but put a twist on his curls: “This time, we’re going to pause halfway up on each repetition,” he said. Sulek opted for only one “AMRAP” set here, cheat reps included, before moving on.

Press Pause: By halting his motion with his elbow bent at a 90-degree angle, Sulek makes a pit stop at the point of greatest challenge to his biceps. The extra isometric, or non-moving, tension ramps up the intensity of each set without requiring Sulek use the same 60-pound dumbbells he started with.

Exercise 5: Concentration Curl

As the workout wound down, Sulek took a page out of Arnold Schwarzenegger’s playbook and hit up some concentration curls for his biceps. As his strength waned, he opted for some manually assisted forced reps over the course of two sets of 15 to 20 reps: “By assisting myself to the top, and then letting go, I can overload my biceps,” he noted.

To Failure & Beyond: Research indicates that muscles are usually stronger at resisting force than creating it. (4) As such, Sulek is able to continue squeezing his biceps for all they’re worth by helping his working arm lift the weight and then resisting it on the way down.

Exercise 6: EZ-Bar Triceps Pressdown + Cable Curl 

Sulek’s arm-day finisher was a superset of pushdowns (for the third time) plus cable biceps curls. He mentioned performing two or three sets of back-to-back AMRAPs, but did not show the sets themselves on camera. 

Opposites Attract: Even so-called “antagonistic supersets”, during which you pair two opposing muscular actions, are quite challenging, making them a stellar workout finisher. One study noted that superset training leads to a much greater perception of effort (5) — if you’re going to do supersets, you might want to save them for the end of your workout. 

More Bodybuilding Workout Content

Urs Kalecinski’s Top 8 Arm Exercises During 2024 Olympia Prep

Why Mr. Olympia Dorian Yates Thinks the Barbell Row Is the Best Back Exercise

Bodybuilder Sadik Hadzovic’s Steroid Cycle & Top Arm Training Advice

References

Schoenfeld, B. J., Vigotsky, A. D., Grgic, J., Haun, C., Contreras, B., Delcastillo, K., Francis, A., Cote, G., & Alto, A. (2020). Do the anatomical and physiological properties of a muscle determine its adaptive response to different loading protocols?. Physiological reports8(9), e14427.

Krzysztofik M, Wilk M, Wojdała G, Gołaś A. Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods. Int J Environ Res Public Health. 2019 Dec 4;16(24):4897. doi: 10.3390/ijerph16244897. PMID: 31817252; PMCID: PMC6950543.

Sødal LK, Kristiansen E, Larsen S, van den Tillaar R. Effects of Drop Sets on Skeletal Muscle Hypertrophy: A Systematic Review and Meta-analysis. Sports Med Open. 2023 Jul 31;9(1):66. doi: 10.1186/s40798-023-00620-5. PMID: 37523092; PMCID: PMC10390395.

Herzog W. (2018). Why are muscles strong, and why do they require little energy in eccentric action?. Journal of sport and health science7(3), 255–264.

Andersen V, Fimland MS, Iversen VM, Pedersen H, Balberg K, Gåsvær M, Rise K, Solstad TEJ, Stien N, Saeterbakken AH. A Comparison of Affective Responses Between Time Efficient and Traditional Resistance Training. Front Psychol. 2022 Jun 16;13:912368. doi: 10.3389/fpsyg.2022.912368. PMID: 35783742; PMCID: PMC9243264.

Featured Image: Sam Sulek / YouTube

The post The Bulking Workout Sam Sulek Used To Grow 20-Inch Arms  appeared first on BarBend.

Slow Cooker Turkey Chili: Your Go-To Comfort Food

Nothing warms you up quite like a hearty bowl of turkey chili. 

Whether you need a quick weeknight dinner or a crowd-pleaser for game day, this slow cooker turkey chili is a must-have in your recipe repertoire. 

Simple to prepare, rich in flavor, and wonderfully filling, it’s the perfect meal to cozy up with during the colder months.

Why Slow Cooker Chili?

Slow cookers are a game-changer for making chili. 

The “low and slow” cooking method allows flavors to meld together beautifully, creating a depth of taste that’s hard to beat. 

Plus, using a slow cooker makes the process virtually hands-free. Just set it, forget it, and come back to a delicious meal.

Key Ingredients and Their Roles

This turkey chili is packed with nutritious and flavorful ingredients:

Ground Turkey: A leaner alternative to beef, providing a lighter taste without sacrificing heartiness.

Fire-Roasted Tomatoes: These add a subtle smoky sweetness that elevates the chili’s flavor.

Corn: Brightens the dish with a sweet pop that balances the spices.

Black Beans and Kidney Beans: They contribute a creamy texture and are excellent sources of protein and fiber.

Preparation Tips

For the best chili, start by browning the meat and sautéing the vegetables. This step adds a layer of flavor that enhances the overall dish.

Heat the Oil: Use a tablespoon of vegetable oil in a large skillet over medium-high heat.

Cook the Veggies: Add a chopped yellow onion and a red bell pepper. Cook until they’re tender, about 8-10 minutes.

Brown the Turkey: Add 2 pounds of ground turkey to the skillet. Cook until it’s no longer pink, around 6-8 minutes.

Add Flavor: Stir in 3 chopped garlic cloves and 1/4 cup of tomato paste, cooking for an additional 2 minutes.

Slow Cooking Process

Transfer the cooked mixture to your slow cooker and add:

2 cans (14.5 oz each) of fire-roasted tomatoes, with juices

1 can (15 oz) each of black beans and kidney beans, drained and rinsed

1 cup of frozen corn kernels

1 1/2 cups of chicken broth

2 teaspoons of chili powder

1 teaspoon each of ground cumin and dried oregano

1/2 teaspoon each of salt and ground black pepper

Stir everything together, cover, and cook on high for 4 hours or low for 6 hours. 

Once done, reduce the heat to warm and serve straight from the slow cooker.

Serving Suggestions

Top your chili with shredded pepper jack cheese, diced avocado, and crunchy corn chips for an extra layer of deliciousness. 

Whether you’re enjoying a cozy family dinner or hosting friends for a Super Bowl party, these garnishes take the dish to the next level.

Make-Ahead and Storage Tips

This chili is perfect for meal prep. Prepare everything up to the slow cooker step and store the mixture in the refrigerator overnight. 

In the morning, just plug in the slow cooker and go about your day. Cooked chili can be stored in an airtight container in the fridge for up to 3 days or frozen for up to 3 months. 

When ready to eat, simply reheat and enjoy.

Nutritional Information

This turkey chili isn’t just delicious—it’s nutritious too. 

Packed with protein, fiber, and a variety of vitamins and minerals, it’s a wholesome meal that keeps you satisfied.

Yield: 6-8 servings
Prep Time: 15 minutes
Total Time: 4 hours 15 minutes

Conclusion

This slow cooker turkey chili is bound to become a staple in your kitchen. 

Easy to make, packed with flavor, and perfect for any occasion, it’s the ultimate winter comfort food. Give it a try and let it warm up your winter nights!

Ready to enjoy the coziest meal of the season? Grab your ingredients and get cooking!