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How to train using intensity zones on the M3i.

Unlock the full potential of every cycling session with Keiser’s precision approach to training. We understand that the resistance that feels like a gentle slope to one rider might be another’s mountain climb. That’s why we focus on coaching with intensity, not just gear numbers. By harnessing the power of three key indicators—Power (watts), Heart Rate (BPM), and RPE (Rating of Perceived Exertion), —we empower each rider to find their perfect challenge level and maximize the benefits of every class.

To truly tailor your training and see the results you’re aiming for, it’s important to understand intensity training zones. Training zones in indoor cycling are used to categorize the intensity of a workout, allowing cyclists to target specific fitness goals and track progress over time.

Functional Threshold Power (FTP): Imagine the strongest, sustained effort you can maintain for an hour – that’s your FTP and measured in watts. It’s a benchmark for setting up personalized training zones, making your workouts more structured and goal-oriented.

Maximum Heart Rate (HR Max): This is the upper limit of what your cardiovascular system can handle during physical activity. Knowing your HR Max helps you train at the right intensity for maximum benefit.

Rating of Perceived Exertion (RPE): Listen to your body. RPE is a way to measure the intensity of your exercise based on how hard you feel like you’re working. It’s a personal gauge to ensure you’re pushing yourself effectively, without the need for technology.

 

Ride By Color™ Zones 

● Zone 1: Very Easy Helps with recovery

● Zone 2: Easy Improves basic endurance and fat-burning

● Zone 3: Moderate Improves aerobic fitness

● Zone 4: Hard Increases maximum performance capacity for shorter sessions

● Zone 5: Very Hard Improves oxygen utilization to reduce fatigue in high-intensity efforts

Training Zone Estimator

Enhance your training regimen with Keiser’s free intensity zone calculator. By determining your FTP and HR training zones, you’ll gain valuable insights into applying these metrics effectively to your training. Tailored to your unique profile, our estimation tool considers factors such as age, gender, weight, and training frequency to establish personalized training zones. This understanding will lay the groundwork for comprehending the concepts discussed below, improving your ability to apply these metrics to your training routine.

 

Training with Power and FTP

Power, displayed in watts on the M3i, is the culmination of both your muscular force in relation to gears and your velocity based on your rpm. In its simplest form:

Power = Force x Velocity

By defining your Functional Threshold Power and tailored intensity zones, it’s like having a personal coach right on your handlebars, guiding you to train in the perfect zone for you. This way, you’ll push your limits just enough to grow stronger, but not so hard that you risk overtraining.

Using the M Series App for FTP Testing:

Alongside the Intensity calculator, the Keiser M Series app offers a built-in feature for riders to conduct FTP testing. Enhance your training by utilizing the app’s FTP testing feature, crafted to refine your workout intensity and maximize your performance.

1. Preparation: Download the M Series App and ensure your indoor bike is compatible. Select the bike number in the app that corresponds to your bike number.
2. Select the Test: In the app, choose either the 5-minute or 20-minute FTP test based on your preference and fitness level.
3. Execute the Test: After following the warm-up protocol, ride with consistent effort throughout the chosen test duration. The app will provide visual cues to help you stay within the correct intensity zones.
4. Record Your Results: Upon completion, the app will calculate and display your estimated FTP. Save this information in your profile to track your progress over time.

How Often Should You Take An FTP Test?

By conducting an FTP assessment every 4-6  weeks or as needed based on your goals, you harness the power of personalized training plans. This strategic approach calibrates your workout intensity to your current fitness capabilities, guaranteeing that each session is optimally challenging and efficient.

Using Power Intensity Zones

Power intensity zones are essential tools for cyclists and athletes looking to improve their performance. The following zones are based on percentages of your FTP, each targeting different aspects of your fitness.

● Zone 1: Very Easy <55% of FTP. This is where you promote blood flow and recovery without adding stress to your body. It’s the gentle hum of your engine on rest days.

● Zone 2: Easy 56% to 75% of FTP. Here, you’re building the foundation of your fitness, enhancing your body’s ability to utilize fat as fuel, and increasing your aerobic capacity.

● Zone 3: Moderate 76% to 90% of FTP. You’re now pushing into a more challenging effort, improving your muscular endurance and teaching your body to perform comfortably at a moderate pace.

● Zone 4: Hard 91% to 105% of FTP. This is where you start to feel the hard effort level, training your body to delay fatigue and increase the intensity you can maintain.

● Zone 5: Very Hard 106% to 150% of FTP. Intense work sets in this zone improve your maximal oxygen uptake and push your performance boundaries.

FTP Test Results Example

The watts listed below are derived from an FTP calculation of 212. The results shown are for a 35-year-old male weighing 190 pounds, who typically trains for 1-3 hours per week. Refer to the intensity zone calculator or perform an FTP test to determine your own individual watts.

 

 

Training using HR Max

Discover your peak performance with Keiser’s heart rate insights. While smartwatches and other technology offer a quick glance at your heart rate, estimating your maximum heart rate can vary due to individual differences. In addition to using technology, there are many other methods available for estimating predicted heart rate. The following formula is just one example of many.

For women: 210 – (your age divided by 2) – (5% of your body weight in pounds) = bpm
For men: 210 – (your age divided by 2) – (5% of your body weight in pounds) + 4 = bpm

Heart Rate Zones

After establishing a predicted max heart rate, use it to define your training zones to help you stay in your optimal zone for maximum efficiency. Each zone is designed to meet a specific training objective. For example, for those dedicated to endurance or aerobic training, target 60–70% of your maximum heart rate to stay in the optimal zone. By aligning your heart rate with these zones, you’re not just working out – you’re engaging in a fitness journey tailored to your body’s responses.

● Zone 1: Recovery level at 50 to 60% of heart rate max (HRM)

● Zone 2: Endurance level at 60 to 70% HRM

● Zone 3: Aerobic level at 70 to 80% HRM

● Zone 4: Anaerobic threshold at 80 to 90% HRM

● Zone 5: VO2 Max+ level at above 90% HRM

Heart Rate Example

The BPM’s listed below are derived from a predicted HRMax calculation of 192. The results shown are tailored for a 35-year-old male weighing 190 pounds, who typically trains for 1-3 hours per week. Refer to the intensity zone calculator to determine your own individual BPM’s.

 

 

Training using Rate of Perceived Exertion

Training with RPE allows you to tailor your workout intensity to your personal fitness level, ensuring you’re challenged just enough to make significant gains without the risk of overexerting yourself. The following zones indicate how they should feel while cycling:

● Zone 1: Very easy, a light feeling in the legs, should feel effortless, a pace you could sustain indefinitely, perfect for recovery and cool down.

● Zone 2: Easy, still a light feeling in the legs, still comfortable, where full conversations flow easily—ideal for warm-ups and more active recovery.

● Zone 3: Moderate, you could only hold a limited conversation and will have to focus to meet the required RPM. Heart rate will rise and you will no longer be in a recovery zone.

● Zone 4: Hard, the heart rate will be high and legs feel heavy.

● Zone 5: Very Hard, you will likely be unable to talk as total focus will be needed. Your heart rate will be high, legs will feel very heavy.

 

By incorporating Power, Heart Rate, and Rating of Perceived Exertion into every ride, cyclists can refine their workouts with precision and intention. Whether your goal is to set personal records or improve your overall well-being, leveraging this precision approach ensures that each effort you put in contributes meaningfully to your progress.

 

Source: https://resources.keiser.com/a-guide-to-intensity-training-on-the-m3i

“Breath is the fastest way to influence the nervous system.” – Kim Kraushar, STOTT PILATES® Master Instructor Trainer

With so many forces pulling at our attention, from work demands and digital noise to the ongoing pressures of daily life, stress has shifted from something occasional to a steady background presence. Between deadlines, responsibilities, and thoughts that loop long after the day ends, our minds stay switched on.

Rehashing a stressful event over and over can become a habit that wears on our mental, physical, and emotional health. The brain does not always differentiate clearly between real threats and those we imagine. It responds as if the danger is happening in real time and releases a flood of stress hormones.

This is how many of us end up living on what Kim Kraushar describes as a “stress treadmill”, a steady cycle of mental replay, tension, and hypervigilance that leaves little room for the mind to reset. Practices such as STOTT PILATES and ZEN•GA® gently guide the nervous system toward safety, clarity, and calm by shifting attention from stressful thoughts to breath, body sensation, and controlled movement.

 

How Mindful Movement Helps Your Mind Reset

Biohacking is often associated with tech devices, cold plunges, or performance tracking. At its simplest, it means using intentional habits to support how your mind and body function. When the goal is better stress resilience, steadier energy, and improved sleep, mindful movement is one of the most effective and most overlooked approaches available.

More people agree that meditation supports mental and emotional well-being. Yet when asked whether they actually practice it, many say no. The reason is simple: the modern mind is overstimulated.

Johann Hari describes this in his book Stolen Focus: Why You Can’t Pay Attention as a “constant inflow of stimuli” that fragments our attention. Our brains remain braced for the next alert or interruption, and the idea of sitting in silence and observing our thoughts can feel uncomfortable or even overwhelming.

This is why mindful practices matter as a pathway back to presence. With an emphasis on breath, flow, and intentional action, Pilates and ZEN•GA help steady the mind, restore balance, and reconnect you to your body in a meaningful way.

 

How Mindful Movement Reprograms Stress

Mindful movement taps into the nervous system through breathing.

In ZEN•GA, the focus is on slow, quiet, rhythmic, diaphragmatic breathing through the nose. This style of breathing nudges the parasympathetic nervous system into action and helps lower heart rate and blood pressure. Little by little, the body begins to shift toward a more relaxed and regulated state.

Pilates takes a slightly different approach, using a long, controlled exhale through pursed lips. When this breath is paired with intentional movement, it can help the nervous system release tension and settle.

Kim often hears her clients describe feeling calm, relaxed, grounded, and clear headed after consistent practice. Many also notice a sharper focus and improved emotional regulation as their nervous system learns to settle more easily.

 

Why Mental Awareness Matters for Movement Professionals

For fitness and wellness professionals, understanding the mind-body connection of movement is essential. Healthy movement depends on good joint and muscle function, while mental state influences posture, breath, muscle tone, and the overall quality of movement. A habitually stressed mind shows up in the body as chronic tension patterns, stiff muscles, and shallow and rapid breathing.

Professionals who encourage moving with awareness of breath and body sensation, respect for physical limitations, and greater agency over available ranges of motion help client shape their own movement experiences. This approach improves physical outcomes while creating an environment where clients feel supported, safe, and fully engaged.

Kim shares several teaching practices to help create a mentally supportive class:

• Begin with breath to help students shift out of the fast pace of daily life and into present-moment awareness
• Use grounding cues that draw attention into bodily sensation
• Limit unrelated conversation that can pull students back into stressful thought patterns
• Encourage internal awareness instead of external performance
• Include intentional pauses so the nervous system can absorb the effects of movement

These small choices can turn any class into a restorative experience for the mind and body.

 

Recommended Exercises for Stress Relief & Energy

To Lift Mood & Increase Energy

Pilates exercises with dynamic breathing or full body rolling:

• The Hundred
• Swimming
• Side Kicks
• Open Leg Rocker

ZEN•GA activities that use swing patterns or stimulate fascial elasticity:

• Leg Swings
• Soccer Kicks
• Fascial Bouncing

To Calm the Nervous System

Pilates exercises that move the spine through a full range of motion:

• Cat Stretch
• Mermaid
• Spine Stretch Forward
• Swan Dive

ZEN•GA experientials that are slow moving, breath-driven, and involve the whole body:

• Starfish in Supine
• Spinal Undulations on the Mini Stability Ball™

 

Applying Breathwork Beyond the Studio

The breath tools used in Pilates and ZEN•GA can support you anytime stress or tension shows up. Kim suggests a few simple ways to use them throughout your day.

• Take 6 to 10 slow, calm breaths before a meeting or challenging conversation
• Use a few long exhalations with an image of melting or softening during stressful moments to help the nervous system downshift and make more room for decision-making
• Coordinate breath with movement during everyday activities like walking, climbing stairs, or stretching

 

Takeaway: Mindful Movement Is Your Most Accessible Biohack

Life asks a lot from your mind and body, and it helps to have something that gives back. In a culture focused on optimizing performance, energy, and mental clarity, mindful movement stands out as one of the most effective and accessible tools available. You do not need devices, supplements, or complicated routines. What truly creates change is presence, breath, and intentional movement that reconnects you to your mind and body.

Find a Pilates Instructor near you or explore on-demand Pilates and mindful movement workouts on Merrithew Connect™ to begin unlocking the full potential of mindful living.

 

Source: https://www.merrithew.com/blog/post/2025-12-19/a-natural-biohack-for-stress-relief-breathwork-and-pilates-explained

As people embrace more active, holistic lifestyles, strength training has become the heartbeat of modern fitness spaces. Across hotels and multi-unit homes, it’s no longer just an option; it’s what defines a space that truly supports performance, health, and daily movement. For hospitality and MUH, the challenge isn’t whether to offer it, but how to deliver high-impact strength solutions when space is tight, footprints are shrinking, and expectations keep climbing.

 

The Compact Strength Revolution

Strength training is now the most popular form of exercise across generations. Recent reports indicate that hotel guests increasingly select properties based on fitness amenities. They value flexible spaces, in-room workout options, and on-demand strength classes. Multi-unit housing residents also rank fully equipped gyms as a top priority, with many seeking functional strength training equipment such as cable machines and suspension trainers. Incorporating these preferences into design can significantly enhance satisfaction and differentiate a property.

For operators, this trend presents both an opportunity and a challenge: how to provide comprehensive strength training options within limited spaces.

 

Three Strategies for More Strategic, Smaller Strength Spaces

 

1. Multi-Modal Machines 

Modern strength zones are built around versatile, biomechanically precise systems that serve every user type and training modality. Enter the Life Fitness Universal Cable; it features perfectly counterbalanced arms that allow for effortless one-handed adjustments, making it accessible not only to first-time movers and seasoned athletes alike, but also to users with physical limitations, including those training with one arm or restricted range of motion.

Benefits: 

• Removes barriers for all users: intuitive adjustments and inclusive design accommodate beginners, athletes, and those with physical limitations.
• Limitless training varieties: one machine allows hundreds of exercises to be done in a reduced footprint.
• Reduces intimidation and improves confidence: guided, user-friendly motion encourages participation.
• Maximizes ROI per square foot: one machine supports multiple modalities and user types, reducing the need for redundant equipment.

 

 

2. Modular and Configurable Zones 

Adaptability is the new currency of competitive fitness spaces. Hotels must accommodate a wide range of fitness activities from high-intensity strength sessions at sunrise to yoga in the afternoon to mobility or recovery by evening. In multi-unit housing, one compact zone often carries the weight of three: individual workouts, small-group classes, and storage.

That is where SYNRGYdelivers unmatched impact. Its modular, fully configurable design integrates functional training stations with intelligent storage, transforming underutilized areas into high-performing hubs for every kind of mover. No matter how large or small your space is, SYNRGY ensures no square foot is wasted.

Benefits: 

• Configurable for any space: from open-plan fitness zones to tucked-away wellness nooks.
• Supports multiple modalities: cable strength, Olympic lifting, functional strength, HIIT, mobility, and group training in one footprint.
• Streamlines storage and organization: keeping spaces uncluttered and inviting.
• Scales with demand: easy to reconfigure as user needs and trends evolve.
• Elevates user experience: creates a premium, professional aesthetic while improving functionality.

 

 

3. Inclusive and Community-Centric Design 

The next wave of fitness design is measured by who it brings in, not who it leaves out. From active agers rebuilding strength to Gen Z renters chasing performance, today’s spaces must adapt to a wider range of abilities and ambitions than ever before. That means prioritizing intuitive interfaces, accessible adjustment points, and equipment that supports every stage of movement, not just the average user.

When spaces are designed to welcome everyone, they deliver more than workouts; they build community. Open-concept layouts and configurable rigs create natural hubs for small-group training, casual interaction, and meaningful engagement, transforming underutilized corners into wellness destinations that strengthen both bodies and brand value.

 

Why It Matters by Vertical

Hospitality: Wellness tourism expenditures reached $830 billion in 2023, according to the Global Wellness Institute. Guests increasingly book based on experience, not just location. Strength-forward and flexible fitness zones can raise average daily rates (ADRs) and extend stays.

Multi-Unit Housing: High-demand amenities such as fitness centers deliver a rent premium, with renters willing to pay more for properties that offer superior fitness options. Properties with modern strength solutions lease faster and retain longer.

 

Our Stance? Stronger Than Ever

At Life Fitness / Hammer Strength, we believe intentional strength equipment is a strategic imperative, not an afterthought. Our Universal Cable and SYNRGY systems are designed to deliver:

• Versatility for any user type
• Modularity for evolving spaces
• Commercial-grade durability for lasting ROI

 

Ready to Rethink Your Strength Space?

The future of fitness design is compact, inclusive, and endlessly adaptable. Don’t just add equipment. Add a strategy.

Source: https://www.lifefitness.com/en-us/customer-support/education-hub/blog/maximize-space-hospitality-multiunit-facilities

Osteoporosis is sometimes referred to as the silent disease since many people are unaware of changes in their bone health as they happen. It is easy to assume osteoporosis is something to think about only after menopause or well into older adulthood. In truth, bone health begins shifting much earlier than most of us expect, often long before we think to pay attention to it.

You cannot feel your bones becoming thinner or sense your density decreasing. For many, the first indication is a fracture, sometimes from a minor fall or an everyday movement that should not have caused harm. According to the International Osteoporosis Foundation, one in three women and one in five men over the age of 50 will experience an osteoporotic fracture in their lifetime. These stats highlight an important point in building awareness early and taking small, proactive steps to support bone health can make a meaningful difference for everyone.

 

How Early Prevention Builds Strong Bones for Life

STOTT PILATES® Master Instructor Trainer, Laureen Dubeau explains, “we reach our peak bone density between ages 25 and 30. After that point, bone density slowly begins to decline for both male and female.” Between ages 30 and 50, the loss is subtle but progressive, and by the time most people consider themselves old enough to worry about bone health, their bones have already been changing for years.

This is why thinking about bone health earlier in life can really help. The teenage and young adult years represent a critical window for building strong bones. During this time, the body is still developing bone mass, and physical activity plays a significant role in determining how much bone you accumulate before reaching your peak.

Think of bone health like long-term savings. The more ‘bone wealth’ you build early on, the more protected you will be against loss later. The good news is that the choices you make today can have a profound impact on your bone strength decades from now.

 

Daily Habits That Support Bone Health & Help Prevent Osteoporosis

 

Sedentary lifestyles accelerate bone loss. Movement of any kind helps your bones remain healthy, resilient, and functional. Strong bones are built through consistent, everyday habits such as:

1. Weight-Bearing Exercises: Walking, dancing, stair climbing, and hiking encourage the bones to adapt to impact by becoming stronger.
2. Resistance Training: Strength training helps build the muscle that surrounds, protects, and supports the bone. The stronger the muscles, the more stress they place on the bones, stimulating bone growth and density.
3. Nutrition That Supports Bone Formation: Calcium-rich foods, vitamin D, and adequate protein provide the essential materials bones need. Sunlight, fortified foods, and nutritious meals play an important role.

How STOTT PILATES Supports Bone Strength

One of the most valuable benefits of Pilates is its emphasis on posture and alignment. When you understand how the body works as an integrated system, it becomes easier to maintain good bone alignment. This helps your muscles work more efficiently and makes movement smoother and more controlled.

Balance training is another key piece of the puzzle. Pilates naturally helps build and maintain balance, which become especially important later in life, as falls are a leading cause of osteoporotic fractures.

Because osteoporosis also comes with clear guidelines on movements that should be avoided, Pilates instructors must understand how to modify exercises safely and effectively. This need inspired the creation of the STOTT PILATES Bone Health and Osteoporosis Professional Development Course. It gives instructors the knowledge and confidence to support clients with varying degrees of bone fragility.

The STOTT PILATES Movement System™ takes a whole-body approach that integrates postural alignment, targeted muscle activation, and movement patterns that support functional strength. The system’s foundations in precision and alignment help guide clients toward safer, more effective movement.

Incorporating the Reformer and accessories such as the Mini Stability Ball™, Toning Ball™, and Flex-Band® introduces gentle, controlled resistance that strengthens the entire body. These exercises engage the stabilizing muscles that support the spine, hips, and pelvis, which are critical areas for preserving bone integrity and overall stability.

Movement for Better Bone Health

Movement is one of the most effective ways to reduce the risk of developing osteoporosis and many other health concerns. While any movement is better than none, targeted, specific, and mindful practices such as Pilates offer powerful benefits that build and strengthen the body and support health over time.

Discover how you can develop safer, more effective programming for clients with osteoporosis and expand your studio’s offerings.

 

Source: https://www.merrithew.com/blog/post/2025-12-12/pilates-for-osteo-lifelong-bone-health

Every year more and more people are deciding on entering a healthier lifestyle, whether it is getting rid of bad habits, changing their diet, or starting exercising.

We all know how good exercise is or how beneficial it can be for us; it generally improves our body function, mental health, and, my personal favorite, exercise as a stress reliever; some enjoy a nice run, others like to hit the gym, do a workout routine at home, or maybe something a bit different, like a specific sport.

 

What are the main benefits of a home gym?

There are several benefits of a home gym. The most beneficial factor is it saves time. Membership gyms understand that if a person lives too far away from the gym, that member is more likely to quit than someone who lives just a few miles away.

Next, home gyms save money. There is more money to pay upfront, but once the gym products are paid for, they are yours without any additional payments. Gym memberships will continue until the membership is over. Buying equipment versus paying to use it is like leasing a house or buying one.

Another benefit of a home gym is 24/7 access. Not everyone has access to membership gyms during their operating hours. Owning a home gym allows you to access your workout equipment any time of day or night.

Not everyone is comfortable working out in a public facility. The privacy of a home gym is another great benefit.

Lastly, anything to help reduce excuses to avoid workouts is an excellent benefit of a home gym. Saving time, saving money, 24/7 access, and absolute privacy are great ways to eliminate excuses for avoiding your workouts.

Scott Gutschke from Gtech Fitness

 

How can you design a home gym in a small space and what are the essentials you would need?

Obviously when space is limited, you need to maximize the space with a small footprint. Multifunctional pieces of equipment are ideal for a small space. The FITBENCH FREE contains all the essentials you need for a workout—dumbbells, kettlebells, slam ball, and resistance bands all neatly packed into one functional piece of equipment. In addition to storing the equipment, each piece can be easily accessed on each side and end of the bench. The bench’s multi-wheel mobility, allows a user to move it out of the way when complete with their workout and  quickly roll it wherever it needs to go. The FREE itself is extremely lightweight, so it can be moved from a room to a garage to the park or beach to find a new training space. The best part, the FITBENCH FREE is made 100% in the USA!

Another great tool, the YBell, combines a dumbbell, kettlebell, double-grip med ball, and push-up stand in one piece of equipment, making more exercises possible with less equipment.

Tracee Meyers from FITBENCH

How can you make sure to exercise correctly when working out at your home gym?

The most important thing to remember is that the workout should be correct for you. Not everyone will feel great back squatting or deadlifting. So, don’t feel like you have to do specific movements to get the most out of your home gym.

When you find the right movements for you, learn how you should execute them. You could hire a local coach for one hour. Or, spend some time on YouTube. Take your time with each lift. You’ll avoid injury while getting each move down correctly.

BJ Ward from Born Fitness

 

What are the essentials you would need to become a home fitness trainer?

• Being in the mindset of fitness training.
• Utilizing the space to perform fitness training.
• Having a distraction-free open-space.
• Knowing the proper muscle groups to target and train each day.
• Getting the proper nutrients to fuel the body before and after a good workout session.
• Get plenty of rest afterwards so that your muscles can replenish and refresh.
• Knowing how to train your audience if the home fitness training session is a virtual meeting.

Matt from Confessions of the Professions

 

What is the best way to motivate all the family to work out together at home?

Half of the effort of motivating someone to work out is just getting them to show up! But you don’t even have to go anywhere special to have a fun, engaging experience with your family in a workout. Try taking a virtual live class from home. Choose something that can cater to all levels, like yoga or cardio dance. Even better, you and your family can try 4 live classes with Bande Fitness’ 7-day free trial!

Amaya Becvar from Bande 

 

How can you improve your fitness this summer?

The best way to improve your way to fitness this summer is to simply stay motivated and get into a routine. Set a goal and take the proper steps to reach that goal. Make sure you are eating the proper foods and maintaining a healthy diet. Also, make sure you get adequate rest. Get in the gym and kill it!

Patrick Halloran from Top Fitness Store

 

What are the benefits of practicing yoga at home and what essentials do you need?

Having a yoga practice at home allows you the freedom to practice in a comfortable environment. You also get to practice whenever you want. You can set a schedule that you can ensure you’ll commit to because it’s convenient and accessible. When meditating at home, you can choose how long you want your practice to be. There are plenty of meditation scripts on youtube and Spotify. You can also meditate in silence and repeat a mantra, or sound or phrase that you repeat, that helps you concentrate.

Alex Tran from Schimiggy Reviews

 

What are the best CrossFit routines and equipment you can use in a DIY home gym?

The “CrossFit at Home” gym can vary dramatically depending on budget and space, whether it’s in the garage, living room, or outside. At the bare minimum, a set of kettlebells (light/medium/heavy) will take you far. Don’t forget warm-up and mobility equipment like bands, rollers, jump rope, and poles cut from PVC pipe! Next would be gymnastics equipment: dip and pull-up bars and stackable boxes you can jump on. Ideally you’d build the pull-up bar into the wall or into its own rig, ensuring you have enough head and leg space for kipping and muscle-up practice. At this point you can do the majority of prescribed CrossFit WODs. Lastly, if budget and space allows, buy a barbell with a set of plates and rubber mats (horse stall mats work great and are cheap), squat rig, bench, a set of dumbbells, and a rower. With all of this you will be as prepared as any CrossFit Games athlete!

Miles from Foundation Crossfit

 

What exercises can you do at home to practice your golf skills?

If you could only do one exercise to help you improve your golf game and skills, we would definitely suggest the good old squat!  Whether it’s an air squat that only uses your body weight or a barbell squat, increasing your lower body strength is a simple but effective way to increase your swing speed and generate more club head speed to start crushing the ball down the fairway.

Brian Peña from Red Birdie Golf

 

How can you incorporate a jump rope in different home workouts?

There are a wide variety of home workouts one can accomplish with a jump rope. The best part about a jump rope is it doesn’t require anything but the motivation to get started. You can do squats, jumping jacks, and so much more! Spice your workouts up with a weighted jump rope to start building muscle.

Nathan from Elevate Rope

 

What equipment would you recommend for practicing playing football at home?

We recommend a ‘Solo Close Control and Skills Football Training Aid’. It’s a relatively simple device with an adjustable strap that fits a range of footballs attached by a bungee to a Velcro wrist strap.

You won’t need a lot of space to practice football at home. It lets you focus on your shooting, passing and ball control without annoying neighbors or ruining your dad’s bedding plants!

Sam from 5aside.com™

 

Source: https://fitbench.com/blogs/news/advice-from-the-experts-creating-the-perfect-home-gym

Strength training has become a primary driver of engagement, pushing operators to rethink how space, equipment, and programming align with rising expectations. A well-designed plate loaded circuit can deliver throughput, efficient floor use, and a training experience that reinforces your brand’s identity.

Here’s how to build a circuit that works as hard as you do.

1. Align Equipment Strategy with Operational Goals

A plate loaded circuit is more than a lineup of machines. It is a system for driving efficiency, retention, and brand impact. When designing yours, focus on:

• Member flow and throughput: Circuits should cut downtime and avoid congestion while keeping efficiency intact. Plate loaded equipment, with natural movement and fast load adjustments, keeps members working, not waiting.
• Space efficiency: Pod equipment to maximize footprint without sacrificing comfort. Pairing an Iso-Lateral Row with an Iso-Lateral Front Lat Pulldown, for example, provides balance when going through a circuit.
• Operational simplicity: A clear circuit layout reduces the need for supervision, guiding members through effective workouts with minimal staff involvement.

“For every push, there’s a pull. If you have a chest press, make sure you have a row nearby. For a shoulder press, pair it with a lat pulldown. Balanced training is key for members and reinforces strong design principles in your facility.” – Josh Johanson, Product Marketing Manager, Hammer Strength 

 

 

2. Optimize Layout for Flow, Efficiency, and Safety

Placement defines experience. Nail it, and your circuit runs smoothly at peak hours.

• Podding strategies: Group complementary machines into pods that streamline movement and reduce bottlenecks.
  • Pro Tip: Hammer Strength Plate Loaded is built for podding; you can also opt to place many of our products back-to-back with little to no interference. Our team can recommend pairings that match your space and goals. 
• Live area management: Maintain clear zones for safe loading, unloading, and easy access in and out of stations.
• Traffic flow: Position circuits to avoid crossover with cardio, free weights, or functional zones. In tight spaces, this detail makes the difference between order and chaos.

 

 

3. Position Strength as a Differentiator

A plate loaded circuit is not only efficient, but also a brand statement. Facilities that showcase strength training stand apart.

• Evidence-backed credibility: According to recent studies, strength improves performance, health, and longevity. Centering it in your facility reinforces your reputation as serious about results.
• Market differentiation: Premium plate loaded circuits demonstrate intent. They signal a commitment to performance, smart layouts, and a facility culture built around strength.

 

 

4. Maximize ROI Through Intelligent Selection

Circuits should deliver returns as well as results.

• Member retention: Equipment that is simple and feels right keeps people coming back. A better training experience fuels loyalty and referrals.
• Cost efficiency: High-throughput circuits mean less staff oversight and more members training at once. Efficiency equals capacity.
• Programming versatility: Circuits adapt to full-body, lower-body, or high-intensity formats without requiring endless additional equipment.

 

 

5. Innovate to Stay Ahead

Strength training is never static, and neither should your circuit be.

• Track trends and usage: Stay close to coaches, athletes, and influencers. Their insights shape smarter upgrades.
• Refresh without renovation: Podding and modular designs let you reconfigure as training needs evolve. For example, many customers choose to pod the Hammer Strength Plate Loaded Tibia Dorsi-Flexion with the Plate Loaded Seated Calf Raise.
• Leverage the tactile edge: Hammer Strength Plate Loaded equipment is engineered for superior feel. Movement quality does more than produce results. It builds loyalty and raises perceived value.

“Don’t forget the importance of ‘feel’ for your customers. Many machines look good, but with Hammer Strength, we put intense effort into design to make it feel right. Members notice this difference and come back for it.” – Josh Johanson 

 

 

Key Takeaways for Facility Operators

• Circuit design is a strategic asset: Not just a workout format, use it to improve flow, maximize efficiency, and enhance brand perception.
• Podding and layout planning are critical: Optimize space and member experience with well-organized product pods and convenient weight trees that hold ample plates.
• Strength-focused circuits differentiate your facility: Support retention and reinforce your marketing story.
• Operational efficiency drives ROI: High throughput, minimal downtime, and modular configurations reduce staff burden and improve satisfaction.
• Invest in equipment that prioritizes feel and biomechanics: Ensure members enjoy the experience and return regularly.
• Continuously adapt and innovate: Leverage member feedback, trends, and modular design to future-proof your circuit.

By treating plate loaded circuits as strategy, not just setup, you turn a standard strength zone into a signature feature that fuels engagement, delivers results, and reinforces the toughness of your brand.

 

Source: https://www.lifefitness.com/en-us/customer-support/education-hub/blog/designing-a-plate-loaded-circuit

Welcome to the fascinating world of fitness, where the history of exercise equipment somewhat resembles human evolution—with the difference that instead of evolving from apes to humans, we’ve progressed from stones and sticks to technologically advanced marvels. The journey of fitness equipment development is a reflection of our relentless pursuit of efficiency, versatility, and style in the realm of physical training.

THE HISTORY OF FITNESS EQUIPMENT DEVELOPMENT

The earliest fitness devices were as rudimentary as Rocky Balboa’s training regimen with raw meat. In the 19th century, when gentlemen lifted weights and ladies engaged in graceful exercise routines, the equipment began to take on more complex forms. These early devices, though simple, laid the foundation for the sophisticated machines we see today.

The real revolution began in the 1970s when Arnold Schwarzenegger introduced training machines to the mainstream through his silver screen appearances. This era marked a pivotal moment in the evolution of fitness equipment. Machines became more specialized, resembling futuristic gadgets rather than mere tools for exercise. Since then, the world of fitness has never looked back, continuously evolving toward more advanced and efficient training systems.

 

 

ADVANTAGES OF MODERN TRAINING CAGES COMPARED TO TRADITIONAL METHODS

In an era where icons like Hulk Hogan built their legends on intense strength training, the advent of modern training cages represents a significant leap forward. These cages are akin to luxurious homes in Beverly Hills, offering everything a fitness enthusiast could dream of. Imagine a Swiss army knife of the fitness world—modern training cages are exactly that, providing the versatility to perform squats, pull-ups, presses, and stack work, all within a single unit. The only thing they might not do is make you a post-workout smoothie.

1: Versatility and modularity

Modern training cages offer unparalleled flexibility, allowing users to easily adapt the equipment for various types of workouts. Thanks to their modular design, these cages are suitable for strength training, functional training, and even group sessions. This is a stark contrast to traditional devices, which were often designed for one specific exercise, thereby limiting the user’s possibilities.

2: Customization and space efficiency

One of the key advantages of training cages is their high degree of customization. Unlike traditional devices, these cages can be tailored to the specific needs and space of the client. Whether it’s choosing the color scheme, adding a logo, or configuring the layout, these cages can be designed to create a unique training space that perfectly fits the aesthetic of any fitness club.

3: Enhanced training efficiency

Modern training cages also enhance training efficiency by integrating multiple exercise options into one system. This allows users to complete a full workout in a single location, reducing the need to move from one machine to another. This not only saves time but also increases the intensity and effectiveness of the workout. Additionally, the design of these cages facilitates organised group sessions, something that is often challenging with traditional machines.

 

 

CONCLUSION

If you aspire to train like a star and use equipment that truly enhances your workout, modern training cages are the answer. In the world of fitness, we’ve come a long way from simple devices, but one thing remains unchanged: the desire to be better, faster, and stronger. Modern training cages embody this evolution, offering a comprehensive and stylish approach to achieving your fitness goals, making every workout worthy of a red carpet experience.

 

Source: https://naomifitnessdesign.com/blogposts/evolution_of_fitness_equipment/#b6979

After years of helping customers across the US design their dream setups, Eleiko’s Kat Widup shares her best advice for creating a space that’s safe, functional, and enjoyable to train in — whether it’s a garage, basement, or spare room.

 

1. Start from the ground up

Flooring is the foundation. Most people begin with tiles or a lifting platform and build from there. Choose modular tiles that protect the floor, reduce noise, and can be reused if you move.

2. Choose a versatile centerpiece

A Prestera Half Rack is the most popular choice. It’s compact but offers everything you need — squats, presses, pulls, and storage options. Add attachments that match your training goals and build around that.

3. Keep your space clear

More equipment doesn’t mean better training. A well-designed home gym is about how it works, not how much it holds. Use wall-mounted storage and utility boards to keep gear off the floor and maintain a clean, motivating space.

 

 

4. Skip the trends

Smart or connected machines may look impressive but often end up unused. Trends come and go — free weights have always worked. Timeless, durable gear gives better results and lasts a lifetime.

5. Go for a half rack

The half rack is one of the most underrated pieces of equipment. Many think a full power rack is a must, but a half rack offers everything you need in less space — efficient, safe, and clean.

6. Plan around the barbell

The barbell requires the most room and freedom of movement. Start your layout with the barbell — make sure it can move freely and safely — then build everything else around it.

 

 

7. Think modular and movable

People move more often these days. Choose equipment and flooring that can move with you. Eleiko’s modular tiles and Prestera system make it easy to reconfigure or relocate your gym.

8. Get expert help early

A free design consultation can save time and help you visualize your setup before you buy. Discuss your training style, review 2D and 3D renderings, and receive a clear quote and installation plan — with no cost or commitment.

9. Don’t overthink installation

Roughly half of Eleiko’s home gym customers install everything themselves with basic tools. For larger projects, professional installers are available. Either way, you’re never left alone with just a manual.

Final thought

No matter the size or budget, it’s possible to create a home gym that’s safe, functional, and inspiring — a space you’ll actually want to train in.

 

Source: https://eleiko.com/en/stories/9-tips-for-building-a-better-home-gym

How does the Power Plate work? And why is it such a breakthrough for older adults?

Most people think of exercise as “moving your body to move your muscles.” But Power Plate flips that idea upside down.

Power Plate moves you — thousands of times per minute.

It sends gentle, precise vibrations through your body — 30 to 40 times per second — creating tiny, reflexive muscle contractions. You don’t even have to think about it. Your body automatically responds, firing up muscles all the way from your feet to your face.

That means even if you’re stiff, sore, out of shape, or recovering from something… your muscles can still work — without strain, without pain, and without forcing your joints.

This is the secret reason Power Plate feels so good: it stimulates every system in your body at once.

• Circulatory system: It drives blood flow and oxygen throughout your body — the same way walking or light cardio would, but faster and more efficiently.

• Lymphatic system: It flushes out waste and fluid buildup, helping reduce swelling and inflammation.

• Muscular system: It activates deep, stabilizing muscles that you normally can’t reach — the ones that keep you upright, balanced, and strong.

• Nervous system: It calms the fight-or-flight response, lowers tension, and triggers a relaxation effect that helps you feel lighter and more grounded.

For older adults, these effects add up to something extraordinary.

It’s like discovering an exercise you can actually do — and one that your body actually loves.

Here’s what happens when you use Power Plate consistently:

• You move better. Stiffness eases. Your joints feel more fluid.

• You get stronger — not by lifting more, but by activating muscles more completely.

• You burn more fat — because your body starts using energy more efficiently.

• You recover faster from activity or injury.

• You sleep better, think clearer, and feel more energized.

And maybe the most overlooked benefit: it helps reverse anabolic resistance — that frustrating slowdown in muscle growth and repair that happens as we age. Power Plate helps the body respond to exercise again — like it did years ago.

In short, Power Plate is not just another piece of fitness equipment.
It’s a circulation engine, a balance trainer, and a longevity tool — all in one.

It’s how older adults can rebuild the foundation of youth: movement that doesn’t hurt, energy that lasts, and strength that comes back faster than you thought possible.

What is the best plate for older adults/your parents?   the my5 has a center column that you can hold onto for balance.  The my8 is our top of the line home unit.  The personal is our entry level unit that can be easily moved around at 35 pounds.

How To Get Started On The Power Plate:  (EASY)

The beautiful thing about Power Plate is that you don’t need to “work out” to get results. You just need to start moving on it — a little bit every day.

Think of it like this: you’re teaching your body how to wake up again. The goal isn’t intensity. It’s consistency.

Here’s how to make it effortless:

Step 1: Start small.
Just stand or sit on the Power Plate for 1–2 minutes at a time. That’s it. Feel the vibration travel up through your legs. You’ll notice your muscles start to subtly contract — without you doing anything.

You can do this morning, afternoon, or evening. Once or twice a day is perfect at the start.

Step 2: Loosen and wake up your body.
Gently bend your knees, roll your shoulders, or move your arms while standing on the Plate. Think “mini stretches.” This helps your body re-learn smooth, balanced movement — and it starts to improve blood flow and flexibility almost instantly.

Step 3: Focus on how it feels — not how it looks.
The Plate works by stimulating your nervous system and muscle fibers at lightning speed. So even if you feel like you’re not “doing” much, your body is doing a lot. You’ll feel looser, lighter, and more stable after just a few short sessions.

Step 4: Gradually increase your time.
After the first week, move up to 5 minutes per session. Try gentle squats, calf raises, or seated leg lifts. The key is to keep it comfortable — you should feel energized, not exhausted.

Step 5: Use it for recovery, too.
Power Plate isn’t just for “exercise.” Try sitting with your feet on the Plate before bed, or after a walk or round of golf. It helps clear stiffness, calm your nervous system, and prepare your body for deep sleep.

The key takeaway:
Power Plate isn’t about pushing harder. It’s about activating smarter.

Even two minutes a day starts a chain reaction: better circulation, more mobility, less stiffness, and more energy. Once your body starts to feel it, you won’t want to skip a day — it becomes your secret reset button.

If you can stand, you can start. And once you start, your body will remember how good it’s supposed to feel.

Source: https://powerplate.com/blogs/news/how-does-the-power-plate-work-what-are-the-benefits-for-older-adults

Ariel Lim — Merrithew^® Instructor Trainer and the owner of Merrithew Host Training Center WITH PILATES^® — faced a Lumbar 4-5-disc issue during her teenage years and later acquired a T1-L1 disc problem due to an accident. These personal challenges, along with a challenging period in Ariel’s life, led her to discover the remarkable benefits of STOTT PILATES^®.

Ariel firmly believes that the foundational principles of STOTT PILATES played a pivotal role in not only aiding her recovery but also effectively managing her spinal health to this day.

In Ariel’s role as a Merrithew^® Instructor Trainer she had the privilege of working with several clients who also contend with various health issues, such as lumbar disc problems, degenerated knees, and mild frozen shoulders.

 

In this blog, we asked Ariel to share her story, what led her to discover STOTT PILATES, and her experience of working with clients dealing with pain.

Helping clients with pain management

“Keeping a tab on my client’s condition is a non-negotiable. I like to ask client’s condition before the session. It is crucial for me to know how they were feeling after the last session, as well as their current situation,” Ariel says.

It’s noteworthy that each of Ariel’s clients received a formal diagnosis from a medical professional and completed their initial treatments at the hospital. Following their doctors’ recommendations, they turned to Pilates, and Ariel has been guiding them on this transformative journey. Some clients have been under Ariel’s tutelage for over a decade, while others have embarked on their Pilates practice just a few months ago.

Ariel’s recovery experience

Ariel began STOTT PILATES with a focus on 3D breathing and gentle movements, starting with small hip joint movements while lying down in various positions. “I also incorporated arm movements. Initially, I couldn’t perform any exercise which involves flexion, extension or rotation of the spine.

“After a few months of consistent effort, I was able to do exercises that requires to lift one leg into a tabletop position. I vividly remember the joy I felt during those milestones.

“Although I’ve had my own experience with a disc issue, I recognize that each person’s experience is unique. Therefore, I always inquire about how my clients are feeling on a given day and actively listen to their responses,” Ariel says.

 

STOTT PILATES and its healing power

“The STOTT PILATES Principles played a pivotal role in my recovery and continue to help me manage my spinal health to this day,” Ariel says.

1. Muscle activation: “STOTT PILATES places a significant emphasis on strengthening the core muscles, including the deep stabilizing muscles of the spine. This core strength helps support and stabilize the spine, which is crucial for individuals recovering from or managing spinal issues,” Ariel says.
   Ariel believes that building a strong core helped alleviate some of her discomfort and provided better overall spinal support.
2. Alignment and posture: “The method focuses on proper alignment and posture, which can be especially important for individuals with spinal problems. Correct alignment can relieve stress on the spine and promote better overall spinal health,” Ariel says.
3. Controlled movements: “STOTT PILATES emphasizes controlled and precise movements. This controlled approach allowed me someone —who may have experienced pain or discomfort from sudden, jerky movements— to exercise in a way that minimizes the risk of exacerbating my condition. The controlled movements can also improve coordination and body awareness,” Ariel says.
4. Adaptability: “STOTT PILATES can be adapted to suit various fitness levels and health conditions. This adaptability is essential when working with clients who have health issues such as lumbar disc problems, degenerated knees, or frozen shoulders,” Ariel says.
   Ariel appreciates the versatility of the method in tailoring workouts to meet the specific needs and limitations of her clients.
   For Ariel, this holistic approach has been beneficial during challenging periods in her life, as it can promote relaxation, stress relief, and an overall sense of well-being.

 

Source: https://www.merrithew.com/blog/post/2023-10-03/recovery-and-wellness-ariel-lims-journey-with-stott-pilates