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Your Holiday Survival Guide: Stay Strong, Energized, and Balanced

Maria Sollon, MS, CSCS, PES

The season doesn’t have to derail your fitness goals. Think of this Holiday Survival Guide as your toolkit for staying strong, energized, and balanced while embracing the joy of the season. With quick workouts, stress-relief strategies, and recovery tips, you’ll dash through the festivities feeling your absolute best!

Quick Workouts for Busy Days

The holiday hustle doesn’t mean fitness has to fall by the wayside. These quick, effective workout styles fit right into your packed schedule:

• 10-Minute Total Gym Circuit: A quick, full-body circuit that delivers maximum impact in minimum time.
• At-Home HIIT: Pump up the energy with a 15-minute holiday HIIT session. Fast, effective, and done before you know it.
• Holiday Stretches: After a busy day of shopping or holiday prep, unwind with a few light stretches to release tension and keep muscles flexible.

Survival Tip: Move for at least 10 minutes a day, no matter how hectic your schedule gets.

Stress Relief to Stay Grounded

Amid the holiday hustle, finding moments to relax and recharge is key. Try these easy stress-busters:

• Breathing Exercises: Inhale for 4 seconds, hold for 4, exhale for 4. This simple technique calms your mind and body in seconds.
• Mindful Moments: Savor a quiet moment with a cup of tea, or take five minutes for meditation to recenter.
• Stretch & De-Stress: Gentle stretches after a long day can melt tension and leave you feeling recharged.

Survival Tip: Pause to breathe and reset during the holiday chaos. Calm minds lead to stronger bodies.

Recovery Strategies to Re-energize

Recovery keeps you energized and ready for the next celebration. Here’s how:

• Prioritize Sleep: Aim for 7-9 hours to recharge your body and sharpen your mind.
• Hydrate Like a Pro: Don’t let the holiday treats fool you. Staying hydrated is your secret weapon for energy and focus.
• Gentle Movement: After a feast, go for a brisk walk or do light stretches to aid digestion and feel refreshed.

Survival Tip: Rest is as important as movement—prioritize both to thrive this season.

Your Holiday Survival Plan in Action

Make your health a priority this holiday season. Embrace these quick workout suggestions, stress relief tips, and recovery strategies to keep your fitness and well-being on track. Remember, it’s not about perfection, it’s about consistency and finding joy in movement. You’ve got this!

Stay tuned for festive fitness challenges that bring the holiday fun, energize your spirits, and keep you moving all season long.

Happy Holidays!

Maria

@GROOVYSWEAT  

Let’s Connect on Social Media

Protein is essential for anyone seeking to optimize physical performance, build muscle, and support recovery. Among the numerous protein sources available, egg white protein stands out as a high-quality option for athletes and fitness enthusiasts. Its benefits extend beyond muscle repair, providing crucial support for overall performance and endurance. Paired with proper intra workout hydration, egg white protein can be a game-changer for those striving to elevate their fitness.

The Role Of Protein In Athletic Performance

Protein is a fundamental building block for the body, crucial for repairing and rebuilding muscle tissue. During exercise, muscle fibers experience microscopic tears, especially in resistance or high-intensity training. Consuming adequate protein ensures these tears are repaired efficiently, leading to stronger, more resilient muscles.

Additionally, protein contributes to energy production and immune function, both critical for maintaining consistent performance. Without sufficient protein, athletes may experience fatigue, prolonged soreness, and a greater risk of injury.

Why Egg White Protein Stands Out

Egg white protein is a complete protein, meaning it contains all nine essential amino acids the body cannot produce on its own. These amino acids, including leucine, are critical for muscle protein synthesis—the process by which muscles repair and grow after exercise.

Unlike some other protein sources, egg white protein is virtually fat-free and low in carbohydrates, making it an ideal choice for those aiming to maintain a lean physique while fueling their muscles. It’s also a highly digestible protein, ensuring the body can quickly absorb and utilize its nutrients without causing digestive discomfort.

Muscle Maintenance With Egg White Protein

Maintaining muscle mass is essential not only for athletes but also for individuals focused on long-term health. Egg white protein plays a key role in preserving muscle tissue, especially during periods of calorie restriction or intense physical activity.

The high leucine content in egg white protein stimulates muscle protein synthesis, preventing muscle breakdown and supporting recovery. This is particularly valuable for endurance athletes who experience extended periods of physical exertion and need to preserve lean muscle mass.

Incorporating egg white protein powder into your diet can simplify the process of meeting daily protein requirements, ensuring your muscles get the support they need to perform at their best.

Enhancing Recovery With Egg White Protein

Recovery is a crucial component of any fitness routine, and protein intake plays a central role. Egg white protein provides a clean, effective solution for post-workout nutrition. Its quick absorption helps kickstart the muscle repair process immediately after exercise, reducing soreness and promoting faster recovery.

Pairing egg white protein with other recovery strategies, such as stretching, adequate sleep, and balanced hydration, creates a holistic approach to fitness that maximizes results.

The Importance Of Intra Workout Hydration

While protein is vital, hydration is equally critical for sustained performance. Intra workout hydration ensures the body remains in optimal condition during exercise, supporting endurance, focus, and energy levels.

Proper hydration during workouts helps regulate body temperature, maintain electrolyte balance, and prevent cramping. Incorporating electrolytes and carbohydrates into your intra workout routine can further enhance stamina, allowing you to train harder and longer.

Though hydration doesn’t replace protein’s role in recovery, the two work hand-in-hand to create a comprehensive approach to fitness. An athlete who combines intra workout hydration with post-workout egg white protein is setting themselves up for success.

How to Incorporate Egg White Protein into Your Routine

Integrating egg white protein into your fitness routine is simple and versatile. Here are some practical ways to include it:

1. Post-Workout Shakes
   Blend egg white protein powder with water or a plant-based milk alternative for a quick, efficient recovery shake. Add fruits and greens for extra nutrients.
2. Protein-Packed Breakfasts
   Start your day with an omelet made from egg whites or a smoothie featuring egg white protein powder.
3. High-Protein Snacks
   Mix egg white protein into Greek yogurt or bake it into energy bars for a portable, high-protein snack.
4. Meal Replacement
   Use egg white protein in meal replacement shakes when time is limited, ensuring you meet your nutritional needs even on busy days.

Comparing Egg White Protein To Other Sources

While there are many protein options available, egg white protein offers unique advantages:

• Whey Protein: Popular for its quick absorption, but some individuals may experience digestive issues. Egg white protein is a great alternative for those with sensitivities.
• Plant-Based Proteins: Options like pea and hemp protein are valuable, but they may lack some essential amino acids or require combination with other sources to achieve completeness.
• Casein Protein: Slower to digest, making it ideal for nighttime use but less effective for immediate post-workout recovery compared to egg white protein.

Egg white protein strikes a balance between digestibility, nutritional quality, and versatility, making it suitable for a wide range of dietary preferences and fitness goals.

Maximizing The Benefits Of Protein And Hydration

To get the most out of your fitness routine, consider how protein and hydration work together:

1. Timing Matters
   Consuming protein shortly after a workout ensures muscles receive the nutrients they need when they are most receptive.
2. Hydration Before, During, and After Exercise
   Start workouts well-hydrated, maintain intra workout hydration, and replenish fluids post-exercise to optimize performance and recovery.
3. Pair Protein with Carbohydrates
   Combining protein with carbohydrates in post-workout meals or shakes enhances glycogen replenishment and accelerates recovery.
4. Personalized Nutrition
   Adjust protein and hydration strategies based on the intensity and duration of your workouts.

Achieving Your Fitness Goals With Egg White Protein

Protein is a cornerstone of performance, and egg white protein is one of the most effective tools for achieving fitness goals. Its high-quality amino acid profile supports muscle maintenance, recovery, and growth, while its digestibility ensures efficient nutrient absorption.

When combined with intra workout hydration, egg white protein creates a foundation for sustainable progress. Whether you’re an elite athlete or a fitness enthusiast, prioritizing these elements will help you reach new levels of strength and endurance.

Dumbbells are an amazing training implement that can help you build total body mass and strength. As opposed to machines, utilizing dumbbells in your workout program, requires more than just contracting one muscle group in a fixed plane of motion. Dumbbell movements, require core strength, agility, mobility, balance, and coordination. We’re going to talk about some of the best dumbbell exercises, so you can get a killer upper body workout.

Upper and lower body training splits are a common workout methodology. With so many different exercises however, it can be difficult to decide which ones you should focus for the most effectiveness and efficiency.

The main goal of this upper body dumbbell workout is to increase muscle mass and strength. The upper body consists of several different muscle groups including the triceps, biceps, back, chest, shoulders, abdominals, and core. Therefore, using an upper body lower body training split, does mean your training session will take more time, intensity, and effort. 

What’s great about dumbbells, is that they constantly engage your core improving your balance, coordination, midline stability, and overall functional strength. Another major advantage of a dumbbell only workout program, is exactly that, you only need dumbbells, giving you training options and versatility on the go. This program is perfect for those working out from home, traveling and who need a consistent dumbbell program to perform at their hotel gym, accessory workout session at a CrossFit Box, or for those that want to start a new training protocol at their go gym.

First, we’re going to cover what exercises are best to include in your upper body dumbbell workout. And follow with the guided rep – sets protocol to push more weight and build more muscle.

The lateral raise is a shoulder exercise, that stimulates and contracts the anterior, as well as the mediolateral deltoids. When incorporated with other deltoid exercises, rear delt, or shoulder exercises such as push press, and front raise the lateral raise can be a great accessory lift to help develop the anterior and lateral deltoid in your training split. 

• Grab a pair of dumbbells and stand erect with your core right and straight.
• Position the dumbbells at your sides arms length with palms facing your body
• While maintaining a tight core, lift the dumbbells to your side, with a slight bend in your elbows na hands slightly forward as if you were pouring water in a glass.
• Continue to raise your arms until they are parallel to the floor.
• Exhale as you raise and pause at the top.
• Lower the dumbbells back to starting position as you inhale
• Repeat.

The dumbbell front raise is a strength training exercise, which stimulates the front, or anterior deltoid. This movement is key for strong muscle development in the shoulders. Your anterior delts can be stimulated and activated through several shoulder movement variations, however the front raise, is one of the most effective to isolate the anterior deltoid. Conventionally performed with dumbbells, the front raise can be done with a barbell, ez bar, or plate. You can also change variables, by making this a dual exercise or bilateral, or single-arm or unilateral.   

• Start by holding a pair of dumbbells at your sides. Make sure the weight is manageable. It should be heavy enough to be challenging, but not too heavy to compromise form. 
• Move and position the dumbbells lightly touching the fronts of your thighs with your elbows extended or holding a slight bend, using a closed, pronated grip (thumbs around the handles and palms facing your thighs).
• Contract your abdominals, keeping them tight (brace) and retract your scapulae (pull your shoulders down and back).
• Slowly raise the dumbbells up in front of your body, as you exhale to 90 degrees parallel with the floor, eye level and level with your shoulders.
• Inhale and gently lower the dumbbells back towards your starting position keeping your elbows slightly extended, bracing and maintaining a tight core.

The Shoulder Press is an upper body strength training movement, traditionally performed with dumbbells or a barbell. The weight is pressed vertically overhead, similar the overhead press, military press, Arnold press, and push press. Shoulder press has a wide variety of benefits helping improve strength, optimize body composition, and improve functional movement.

RELATED ARTICLE The Best Overhead Press Variations  

Whether you’re using a barbell, dumbbells, or kettlebells, and you’re seated or standing, the movement pattern will be much the same when you shoulder press

• Grab a pair of dumbbells.
• In the seated or standing position, bring the dumbbells parallel under your chin and parallel to the floor with your elbows at 90 degrees.
• When the weight is sitting at 90 degrees, push the weight overhead with your palms directly the bar or dumbbells, keeping your core tight and head slightly tilted.
• Hold for 1-2 seconds overhead, then retract and come back to starting position
• Repeated for desired amount of reps and sets

The bent over row, is a compound movement, which stimulates the low back, lats, shoulders, and biceps. The bent over row has many variations, depending upon the training implement used, whether that’s dumbbells, an EZ bar, a barbell, TRX, or kettlebells. Bent over row can also be performed in several different ways, either from a knelt position on a bench or standing freely bracing your core. Oh, and let’s not forget the different grip, whether that’s overhand or underhand.

• Standing holding a a pair of dumbbells, one in each hand, with a pronated grip (palms facing down), bend your knees slightly and bring your torso forward. Bend at the waist, while keeping the back straight until it is almost parallel to the floor.
• Keep your head up and hang the dumbbells directly in front of you as your arms hang perpendicular to the floor and your core.
• Keeping your core and midline braced, breath in bringing the dumbbells toward your body, keeping your elbows close to your body, tucked, and in line with your knees.
• Retract your scapulae, squeeze at the top of the lift, and pause.
• Exhale and slowly lower the dumbbells back to the starting position.
• Repeat for the prescribed number of reps. 

Pendlay row targets the upper back and significantly isolates the upper latissimus dorsi as you detract your scapula as well as the scapular stabilizers. During the movement, you retract your shoulder blades moving from a protracted to retracted position, increase strength and stability, of your shoulders. The erector spinae as well as the biceps, shoulders, and core are also stimulated.

• Pick a moderate weight that can be lifted for volume
• Using a pronated grip (palms facing down), slightly bend your knees and bring your torso parallel to the ground. Bend at the waist, while keeping the back straight and ore braced.
• Keep your head up and hang the barbell directly in front of you as your arms hang perpendicular to the floor and your core.
• Keeping your core and midline braced, breath out bringing the dumbbells up keeping your elbows close to your body and in line with your knees.
• Retract your scapulae, squeeze at the top of the lift, and pause.
• Inhale and slowly lower the dumbbells back to the starting position, on the ground, then pause.
• Repeat for the prescribed number of reps. 

Bent over dumbbell fly is an isolated strength training exercise, used to target the posterior or rear deltoid. Rear deltoids, or commonly referred to as rear delts, are the most crucial, yet often most neglected part of your shoulders that can make or break a beautifully capped shoulder. Rear delt fly’s are an effective exercise to isolate the delts and build bigger more defined shoulders.

The bent over lateral raise, or reverse fly, will target the rear delts effectively, building the back taper or cut for the coveted V-shape.

• Sitting on the end of a bench or standing bend forward nearly 50 degrees and keep your hands to your sides in a neutral position with the dumbbells hanging.
• Keeping your back straight and your arms slightly bent, lift the dumbbells straight out to your sides, palms facing the floor
• Retract your shoulder blades slightly back and elbows behind you while you lift and bring your arms up laterally.
• Hold then bring back to starting position 

The dumbbell bench press is a compound movement and activates multiple muscle groups such as the pectoralis major, anterior deltoids, and your triceps. Additionally, the dumbbell bench press, can improve muscular imbalances, correct posture, improve mobility, increase core strength, and help improve total upper body strength.

Like most other exercises, several variations of the dumbbell bench press exist, that may isolate, focus, or incorporate different muscle groups, for specific training purpose and intent. Weight positioning will determine what muscle groups you active. For example, a narrower position and descent with your elbows closer to the bench, will activate your triceps, as opposed to a wider position and descent, which will focus more on your chest.

• Lie flat on a bench and set your dumbbells on your knees. Kick up one dumbbell at a time, keeping them close to your body as you lay back. Plant your feet firmly into the ground, lay back and push up. Make sure your feet are placed proximal in towards your body, while keeping them flat on the floor. This will provide a good base for more driving power when it comes to heavy loads and finishing your set.
• Back position is equally as crucial as your feet placement. Squeeze your shoulder blades by pinching them together and driving them into the bench and slightly arch your back.
• Make sure your palms are rotated completely under the dumbbells. As you descend, follow your bend your elbows at a parallel 90 degrees, then push back up bringing the dumbbells together, while still keeping a slight bend in your elbows, not locking out. drive your feet into the floor, tightening your glutes, and pushing under the bar with one fluid motion, and extending the elbows again not locking out.

The decline dumbbell bench press is a compound movement and activates multiple muscle groups such as the pectoralis major, anterior deltoids, and your triceps. In addition to improving muscular imbalances, mobility, increasing core strength, and stability. Since the bench is positioned at a 30-40% downward slope, it naturally relieves pressure on your rotator cuffs and shoulders.

• Tuck your feet firmly between the pads, with each dumbbell on your knees. Lie back on the bench and bring the dumbbells back to your chest and push up as you lay down.
• Squeeze your shoulder blades by pinching them together and driving them into the bench and slightly arch your back.
• Make sure your palms are rotated completely under the dumbbells, squeezing them tight.
• As you descend, follow your bend your elbows at a parallel 90 degrees, then push back up bringing the dumbbells together, while still keeping a slight bend in your elbows, not locking out.

Devil’s press is a combination of a double dumbbell burpee and dumbbell snatch. As a compound functional movement, the devil’s press recruits several upper and lower body muscle groups, multiple joints, as well as secondary stabilizing muscles. Devil’s press is typically programmed in high intensity functional training (HIFT) protocols and CrossFit.

What’s great about including a HIFT movement into a split, is the aerobic work and output that goes into it. Adding a fast moving high-intensity exercise to your split, will increase your heart rate, maximize your intensity and inevitably burn more body fat.

There are a few variations and recommended ways to perform a devil’s press to optimize efficiency, time, and energy levels. The first variation, would be to place both dumbbells down, jump back into a traditional burpee and swing the weights into a snatch from the center between your legs overhead. Another variation, would be to jump back into a traditional burpee, jump back up, and with your feet close together, swing the dumbbells from the outside of your legs overhead.

• Make sure placement of the dumbbells are beneath the shoulders and set wide enough to get your chest to the ground.
• As you drop, whether you step back or jump, make sure you have tight core stability and tension holding your chest high.
• When you jump or press back up your legs should be straight under yourself, to have a solid foundation for the press or snatch.
• Use your momentum to get pop and hinge your hips getting the weight from the floor up overhead for your snatch
• The movement from the dumbbells overhead is very similar to the same movement of a kettlebell swing, therefore keep your hands straight and together.

Hex press is an upper body strength training exercise, specifically focused on training the inner chest. It’s a variation of the traditional dumbbell bench press, however, as opposed to keeping the dumbbells directly over your chest with separation, the dumbbells are pushed together throughout the movement, creating a hexagonal shape, hence, hex press.  

• Lie flat on a bench and grab a pair of dumbbells, preferably hex dumbbells.
• Plant your feet firmly into the ground and brace your core, pushing the dumbbells away from you.
• With your arms extended over your chest, hold the dumbbells together
• Slowly inhale and lower the dumbbells in a very controlled manner to the lower chest bracing your core
• Touch your chest and drive the dumbbells back up, exhaling and driving your feet into the floor with controlled movement.

The triceps kickback is an isolated strength training movement performed with dumbbells in a bent over or parallel position. According to the American Council of Exercise (ACE) the triceps kickback is the second most effective exercise in muscle stimulation only to the triangle-diamond push up. 

The dumbbell triceps kickback is one of the most effective isolated movements to help strengthen and build your triceps.

• Hold a dumbbell in each hand, with your palms facing toward each other.
• With your knees bent slightly, bring your torso near parallel to the floor and hinge at the hips.
• Engage your core, and bring your forearms to 90 degrees, then extend your arm(s) behind you, while keeping your elbow stationary near your side and contract your triceps.
• Lower the forearm down to about 90 degrees and repeat

Spider curls are an isolated strength training movement that contracts and stimulates your biceps. Spider curls are performed using a pair of dumbbells or an EZ bar with your arms hanging over a 45-degree bench. This allows for a greater range of motion which will help increase lean muscle mass and strength.  

Similar to a concentration curl, the spider curl requires a slow controlled movement. With full isolation of both biceps, the spider curl is one of the best bicep exercises to build bigger, stronger arms.

• Adjust a flat bench to a 45-degree angle.
• Place your chest against the bench and rest your feet on the floor. Your legs should be long with a slight bend in your knees. Your weight should be on the balls of your feet.
• Grab the dumbbells with your palms facing away from your body and arms hanging towards the floor.
• With your arms fully extended and neutral, contract your biceps, and bend your elbows until your lower arms fully curl the weight straight up as high as possible.
• At the top of the rep squeeze your biceps hard, pause at the top of the movement.
• Slowly deload and contract weight on the eccentric phase of the lift lowering your elbows with control. Come to a complete stop at the bottom before beginning another repetition.

Incline dumbbell curl can be a great addition to your arm day workout split. While performing an incline dumbbell curl, your arms tend to move behind your body, increasing the range of motion and creating a deeper stretch, which is why it’s one of the best bicep exercises.

• Position the incline bench at 55-65 degrees.
• grab two dumbbells are let your arms hang at your sides, slightly behind your shoulder.
• Using a supinated grip, curl the dumbbells towards the shoulders.
• Once your biceps are contracted, lower the weights back down, and repeat.

The Zottman curl Is it very effective bicep dumbbell exercises that combines a conventional bicep curl with a reverse curl.

This strength training movement is an exceptional exercise to add to your training day split to help fully contract your bicep while also progressively overloading your forearms on the eccentric phase of the lift.

• Standing holding a dumbbell in each hand
• Rotate your wrists into a supinated position (palms facing upwards). Arms fully extended and resting by your sides
• Place your feet shoulder width apart to establish a solid base
• Contract and isolate your biceps as hard as you can and curl the dumbbells upwards as you bend your elbows
• Pause at the top of the movement. 
• Rotate your wrists into a pronated position (palms facing the floor)
• Slowly lower and deload down until your arms are extended
• Twist the dumbbells back into the starting position as described at above (palms facing upwards) for the next rep
• Repeat for the desired number of reps

The dumbbell snatch is a powerful functional strength movement, and a variation of the barbell snatch. It can help generate more power, mobility, strength, and induce greater changes in body fat, since it is done at a higher intensity for cluster sets, as opposed to normal rep and set schemes. 

• Grab a single dumbbell, with your back parallel to the ground. Feet shoulder width apart and slightly pointed out. 
• With your chest high and head face forward, push your weight through your heels and pull the dumbbell off the ground, generating power with your hips. It will and should feel like two opposite forces at once. As you push yourself into the ground, you are pulling the weight overhead. 
• As the weight reaches eye level, turn your wrist and “catch” the weight, with your knees slightly bent. The movement should almost feel like you are jumping, with your feet never leaving the ground. Going from set up, all the way to the catch overhead. 
• Once you have it overhead, lock out your arm close to your ear, then reverse, and repeat.

Use the following upper body dumbbell workout plan as a template. You can add exercises, substitute, increase rep and set protocols, or adjust how you like.
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During the last 30+ years, AFPA has certified over 130,000 health, nutrition, and fitness professionals. We regularly feature distinguished and new graduates who are using what they have learned to inspire others and make a difference. 

Meet one of our featured graduates, Kellie Hamilton BSN, RN, HN. She earned her Holistic Nutritionist Certification from AFPA.

Meet AFPA Graduate Kellie Hamilton BSN, RN, HN

Tell us about yourself.

My name is Kelly, and I am a Certified Holistic Nutritionist and Certified Nutritional Wellness Consultant with AFPA. I am a practicing surgical ICU nurse in central Massachusetts and the very proud owner of A Better Path to Wellness.

How did you initially become interested in health and wellness?

I became interested in holistic health and wellness after graduating from one of the top nursing programs in Massachusetts back in 2014. The first non-nursing book I picked up after a four year bachelor’s program in science and nursing was a book on holistic health and nutrition and kitchen chemistry. I was floored by the evidence-based science and information and the helpful tips that no one had ever shared with us. I started asking around my friends that were in med school, and no one was learning about this very key piece of health and wellness. There was such a lack of evidence-based nutrition, and I decided right then and there that I was going to start filling that void.

Which AFPA certifications have you earned, and why did you choose those certification programs?

I chose to be a Certified Holistic Nutritionist and Certified Nutritional Wellness Consultant with AFPA. After extensive research, I really wanted a program that fit not only with the kind of alignment of how I saw myself as a coach going forward, but I also wanted something that was going to work with my busy schedule. I wanted something that could be done online that had great customer service.

I did extensive research into reading reviews, comparing programs, and AFPA just really checked all of those boxes for me. I also liked that I could call and get a live person and ask questions and talk to them about what the program really looked like for somebody who had no idea what to compare it to.

The reason I chose the certifications I did was because I wanted to have one foot in holistic medicine and one foot in Western medicine. I felt like there is such a disconnect and there’s such a place for both of them. I wanted to offer people more preventative health and nutritional interventions to pair with their health. And the Holistic Nutritionist Program really aligned so well with that way of thinking.

Get Your Free Guide to Becoming a Holistic Nutritionist

Learn about the important role of holistic nutritionists, what it takes to be successful as one, and how to build a lucrative, impactful career in nutrition.

How are you using your certification?

I use my certification by helping people in many ways. Mainly, I have a home office here in Worcester, Massachusetts where I work with clients virtually from all over the country. I help them one-on-one in education sessions. We look at where you are and help form a holistic plan for you and how you can use foods and things in your environment, whether it’s adding things or omitting things that are just really affecting the overall quality of your health.

I am also a very passionate public speaker. I love to do educational events, workshops, and speaking engagements. In the last couple years of my business, I’ve really branched out. I’ve had the ability to lecture to the athletic department for my alma mater, which was amazing. I have won pitch contests talking about innovations on how to change the face of what health looks like. I have upcoming events for senior centers and doing speaking engagements for them. I’ve been featured on cable access TV on topics like Parkinson’s nutrition and more. I have really put the certifications and licenses that I have received to use, and it has helped propel me into the health, wellness, and nutrition space.

What are your favorite parts of running your business?

My favorite aspects of A Better Path to Wellness is the people that I get to meet, whether it’s the one-on-one people who find me for sessions and education, or the people I meet out in the community doing vendor events or speaking engagements. I have made some of the best friends, and colleagues, and I have some of the best clients that I could have ever asked for. The people that I get to engage with on a regular basis from having launched this business and using my certificates this way have come back to me tenfold. I’m so glad that I get to do that and I get to meet and work with some of these amazing people.

Do you have any success stories you’d like to share?

I am grateful to say that I have a lot of success stories that I could share, but picking one would do a disservice to the amount of hard work my clients all put in. Collectively, the amount of weight loss, the amount of diminished chronic disease, the amount of medications that my clients have been able to come off, the biomarkers like the lipid panels, the fasting glucose, the insulin levels that have all been reduced in a healthy, positive, sustainable manner have just shattered my expectations on what people can really achieve when they put their mind to something and have the power of a educated, professional, empathetic coach behind them. And that really in itself is the success story of my clients because they all achieve success in their own way. It has been a pleasure and will continue to be as long as I advance in my career to cheer them on and support them and yell their success stories from the mountaintop because they deserve it.

What advice would you give others considering getting certified through AFPA?

My advice to other people who want to get certified through AFPA is to do it. It is affordable, timely, and can be done on your own accord. And I think that it is only going to better you as a person, as a practitioner, as a coach, to continue to educate yourself and be able to apply that to the patients, clients, whatever you refer to them as, that you take care of, it’s only going to make you better in the long run. And the resources that you get from joining this community alone will continue to serve you throughout your career.

How can we find you online?

A Better Path to Wellness

Instagram @a_better_path_to_wellness

Read more AFPA graduate success stories

Get Your Free Guide to Becoming a Holistic Nutritionist

Learn about the important role of holistic nutritionists, what it takes to be successful as one, and how to build a lucrative, impactful career in nutrition.

Losing 10 pounds in one month is possible with my realistic weight loss tips and a lot of dedication.

Many people want to set a goal of losing 10 pounds in a month. While losing ten pounds in 30 days is not easy (the average is one to two pounds per week), it is doable if you really commit.

This article includes practical advice on how to safely lose 10 pounds in a month without any fasting or crazy detoxes. I’m talking about actual hard work paying off and results that last!

How do you get there? Proper nutrition, exercise, and serious commitment.

Here are your personal trainer-approved tips on losing 10 pounds in one month  

1. Yes, You Need To Count Calories

A calorie deficit is an important strategy for losing weight fast. Both the quantity and quality of your calories matter!

If you eat crappy, you’ll feel crappy, and that’s the bottom line. BUT the number of calories you’re consuming still matters, especially when you have the aggressive goal of losing 10 pounds in one month.

Just remember this somewhat simplified rule for losing weight: burn more calories than you consume.

So, how do you figure out how many calories to eat?

Everyone’s caloric needs are different. The average woman who’s looking to lose weight typically should aim to eat around 1,600 calories per day to help drop the weight.

But keep in mind, that’s an average!

Your calorie intake is something very personal that you will need to experiment with, so consider keeping a detailed food journal or using a food-logging app like MyFitnessPal.

Here are a few of my favorite low-calorie resources to inspire your meal planning:

Prioritizing calorie burning will make your weight loss journey more manageable, and journaling is a positive mental health habit as well.

2. Clean Eating For Weight Loss

The type of calories you consume matters too! Clean eating is an important strategy for losing 10 pounds in one month (plus just regular life!) because the type of calories you consume matters too!

I always say, “No one ever got fat by eating too many fruits and vegetables,” because it’s true. Fill up your plate with veggies, fruits, lean protein, and healthy fats with real ingredients.

Yes, that means saying goodbye to processed, packaged foods and artificial ingredients and doing your best to eliminate added sugars. Trust me, I know it’s not easy. I even wrote a helpful guide on how to quit sugar!

Clean eating is one of the tools that will change your diet (and weight!) for good. Creating sustainable weight loss habits boil down to Michael Pollan’s philosophy: “Eat real food. Not too much. Mostly plants.”

You’ll be surprised how far you can get on weight loss goals just by eating clean! (Note: A registered dietician can help you come up with a detailed plan if needed!)

Here are a few of my favorite eating habits tips when you are trying to lose weight (you can find more in my list of sneaky weight loss hacks!):

Eat Slower

Put your fork down between bites to facilitate slower eating habits. When you eat more slowly, your body is able to recognize fullness better, and you’ll prevent yourself from overeating.

Add Fiber

When you’re eating for weight loss, a lot of people are left feeling hungry due to a lower number of calories consumed.

Adding fiber to your meals allows you to feel fuller for longer! Fiber also helps to remove waste from the body, keeping you regular and less bloated!

Hydrate!

Removing sodas and other sugary beverages plays a big role in weight loss, but another factor to consider is upping your water intake! Many times, when we’re thirsty, we reach for a snack, misunderstanding our feelings of thirst for hunger.

Check out my top tips for drinking more water every day.

Drinking plenty of water aids in so many functions and keeps our body performing at its best. It’s truly one of the best things you can implement for your health!

Cut Back on Refined Carbs

Refined carbs are a type of carbohydrate stripped of their nutrient and fiber content during processing. They’re absorbed quickly into your bloodstream, causing a spike in blood sugar levels and increased hunger.

For best results, swap out refined carbs like white bread, breakfast cereals, and heavily processed pre-packaged foods for whole-grain products like quinoa, oats, brown rice, and barley.

Eat a High-Protein Breakfast

A high-protein breakfast can help you stay on track with your weight loss goals. Eating more protein can reduce the number of daily calories you need to consume. Eating high-quality protein can also cut down on the number of calories it has consumed.

High-protein foods include eggs, cheese, yogurt, eggs, and peanut butter, as well as breakfast cereals and cereals.

One study in 20 adolescent girls found that protein intake increased feelings of fullness and lowered levels of certain hormones that stimulate hunger.

3. Combine Cardio and Strength Training

You cannot lose 10 pounds in one month without significantly boosting your activity level, and combining strength training and cardio into one effective HIIT workout will help you get there. (Body weight workouts are fantastic if you don’t have equipment!)

Yes, dietary changes are important, but that’s only one half of the battle. You need regular exercise to see results.

But, so many people get caught up in not knowing where to being, what to do, or how often to exercise. It’s easy to avoid working out or fall into a slump.

So what are the basics?

These are the basic minimum requirements you need to complete each week to lose weight:

My Recommendation for the Most Impactful Exercise

Using HIIT works will help you combine your weekly strength training and cardio exercise requirements to meet your weight loss goals in less time.

So why not do all of your exercises at the same time? A HIIT workout (or high intensity interval training) will do just that!

Circuit and interval workouts require you to give all-out effort, so they get your heart pumping hard and typically use a series of strength moves to do so. This helps you tackle both your cardio and strength at the same time, which can be helpful if you’re short on time.

A huge factor to consider when you want to lose weight is intensity. You need to be sure you’re training in different heart rate zones. (Use our heart rate calculator to find your personal training zones!)

Try the following workouts to lose 10 pounds in a month

Keep in mind, all that extra exercise means you’re losing a lot of electrolytes. Check out my recommendations to the best electrolyte supplements to keep your body balanced and full of energy. I take one before every work out!

4. Prioritize Sleep and Minimize Stress 

Lack of sleep and stress can both impact your ability to lose weight, just like your caloric intake and exercise plan. Both these factors are often overlooked, but I’m here to tell you they matter!

There’s a scientific link between the stress hormone cortisol and belly fat. And, sleep deprivation throws two hormones that regulate your appetite—leptin, and ghrelin—out of whack, making it harder for you to feel satiated, thus causing overeating.

Work on ways to manage daily stressors and prioritize getting 7-8 hours of sleep per night. These things can help make your weight loss journey a bit easier.

My Tips for Better Nighttime Sleep & Relaxation

5. Bring Your Hormones Back Into Balance

Hormonal imbalances can make losing 10 pounds in one month difficult, especially if you’re in perimenopause or menopause.

If you’re currently feeling the menopausal spread around your middle, you’re not alone. And no, you’re not crazy: it does get harder to lose weight as you age. But it’s NOT impossible.

These are my favorite resources for women looking to help their hormones and lose weight in menopause:

If you’re still having trouble losing weight despite making dietary and lifestyle changes, consult your preferred health care professional, nutritionist, or health coach.

Weight loss can be a difficult journey that you don’t have to go alone, and there may be other medical or psychological barriers at play that someone can help you address in a healthy way.

How Much Weight Can You Lose in A Month?

As we mentioned, losing 10 pounds in one month is doable, but it’s not easy and it’s not a guarantee. Losing weight quickly can depend on the individual, their body composition, and their metabolic body type. While it sometimes seems unfair, some people just plain have an easier time losing weight than others.

Can you lose 40 pounds in a month? That’s unlikely, and if you find the scale moving drastically, it’s likely due to water.

Safe Weight Loss Goals to Follow

The American Heart Association recommends that a person sets realistic weight loss goals. According to the CDC, a loss of 1–2 lb per week is a reasonable goal for most people.

CDC: A person who loses 4⁠–⁠8 lb per month is more likely to keep the weight off. The U.S. Department of Agriculture suggests a healthy weight loss routine should consist of: a healthy meal and exercise in a healthy way to maintain the weight loss rate of 1/2lb per week.

Losing weight quickly can also often be a reflection of losing water weight. While the scale may have gone down, water weight isn’t exactly the type of weight you’re looking to lose.

The good news, however, is that our weight loss plan above is sustainable and can be used for long-term success. It’s never too late to start!

Frequently Asked Questions

December 12, 2024

Welcome to Ben Greenfield’s Weekly Roundup!

In this weekly post, I share with you my most interesting discoveries of the week, including the latest news on the fronts of fitness, nutrition, health, wellness, biohacking, and anti-aging research. I also recap my upcoming events and special announcements so you can keep up with opportunities to learn, giveaways, discounts, and more!

You’ve heard it a thousand times: “I worked out, so I deserve this pizza,” or “Exercise just makes me hungrier.” But what if I told you that science has definitively proven the exact opposite?

Exercise isn’t just about burning calories—it’s also a neurological reset button for your dietary decisions. According to researchers at Western University, when you work out, you help to fundamentally rewire your brain’s relationship with food. And we’re not just talking about willpower; we’re talking about profound, measurable neurological changes in brain activity.

Just 20 minutes of moderate activity (like a brisk walk or short lifting session) can lead to changes in your prefrontal cortex, the brain’s executive control center, that help:

• Suppress junk food cravings
• Enhance cognitive control over dietary choices
• Reduce stress hormones that trigger emotional eating
• Naturally guide you toward nutrient-dense foods

A new study from Michigan State University tracked 2,680 young adults through an intensive 15-week exercise program. The results? Participants spontaneously shifted away from snacking and high-fat Western diets, gravitating instead toward fruits, vegetables, and low-fat alternatives.

But here’s where it gets truly fascinating: This change in eating patterns wasn’t about conscious restraint. Their bodies were literally REWIRING themselves to crave healthier options due to effects including boosted brain plasticity, reduced cortisol (the stress hormone that triggers sugar cravings), increased activity in brain regions responsible for self-control, and by creating a natural biochemical environment that prefers nutrition over empty calories

The bottom line: your workout isn’t preparing you for a dietary cheat day. It’s prompting your brain to make smarter, more intuitive nutrition choices. Stop viewing exercise as a punishment or a calorie-burning transaction, and start seeing it as your most powerful neurological upgrade tool.

If you’re struggling to keep cravings in check while you ramp up your training, here’s a few helpful resources to guide you toward making healthier diet choices more easily:

This episode was brought to you by Joovv (code BEN), ZBiotics Pre-Alcohol Probiotic (code BEN15), Beekeeper’s Naturals (code BEN), and C60 Power (code GREENFIELD15).

This episode was brought to you by Ben Greenfield’s Holiday Gift Guide, Young Goose (code BEN10), BIOptimizers Magnesium Breakthrough (code BEN10), Manukora (code BEN), and Kineon.

Shed that muffin top in just weeks.

Muffin tops go all the way around our midsections, and overshadow our waistlines. In order to tone and trim the entire abdominal area, it’s important to perform exercises that target all angles. Wondering how to get rid of muffin top in 30 days? Our 30-Day Muffin Top Challenge is designed to hit the obliques and ab muscles, trimming your waistline and shrinking your muffin top.

How to Get Rid of Muffin Top in 30 Days

This challenge has 4 workout components to help transform your abs. It includes a fast paced tabata series to burn fat, a full target ab workout, and a plank and yoga series to tighten and strengthen the core muscle. In 30 days, you’ll burn excess fat and reveal more toned abs.

NOTE: Be sure to drink plenty of water and eat clean for the duration of this challenge.

Equipment Needed: yoga mat or soft surface, interval timer (Gymboss is a free app download).

What to Do: For the next 30 days, perform the challenge as follows:
Day 1 – Tabata
Day 2 – Rest
Day 3 – Abs
Day 4 – Rest
Day 5 – Plank Series
Day 6 – Rest
Day 7 – HardCORE Yoga

Repeat in the same order as above for the remainder of the 30 days.

You decide when to start, just be sure to rest on non-workout days.

Healthy eating is another key addition to getting amazing abs. Review our Top 25 Flat Belly Foods to get some key ingredients.

Workouts:

Tabata– 4 minute Tabata Routine. Perform each exercise for 20 seconds and rest 10 seconds after each one. Complete 2 rounds.

1. Plank Knee Sweep
2. Jack Knife
3. Mountain Climbers
4. Bicycles(slow first round)

Abs – Perform each exercise for 60 seconds, rest 15 seconds after each one. Complete 2 rounds.

1. Crunches
2. Leg Lifts
3. Russian Twist
4. Elbow Knee to Crunch
5. Flutter Kicks

Plank Series– Hold each plank for 30 seconds, rest 15 seconds and jump into the next plank. Complete 2 rounds.

1. Low Plank
2. Side Plank L/R
3. Plank Hip Dips
4. Rocking Plank

HardCORE Yoga– Hold each pose for 30 seconds, rest 10 seconds then transition into the next pose. Complete 2 rounds.

1. Boat Pose
2. Bridge Pose
3. Locust Pose
4. Camel Pose

HOW TO GET RID OF MUFFIN TOP IN 30 DAYS – INSTRUCTIONAL VIDEOS:

Plank Knee Sweep

Jack Knife

Mountain Climbers

Bicycles

Crunches

Leg Lifts

Russian Twist

Elbow Knee to Crunch

Flutter Kicks

Low Plank

Side Plank

Plank Hip Dips

Rocking Plank

Boat Pose

Bridge Pose

Locust Pose

Camel Pose

Now that you know how to get rid of muffin top in 30 days, what are you waiting for? It’s time to dive in and conquer this 30-day muffin top challenge! It’s designed to target your obliques and your abs, so you can say goodbye to your muffin top and hello to a lean, trim waistline. 

The best part about this 30-day muffin top challenge is that it’s flexible and adaptable. Start whenever you want—just make sure to stay consistent, rest on your rest days, drink plenty of water, and get enough sleep over the course of the 30 days. 

If you really want to lose your muffin top and trim your waistline, pair this 30-day muffin top challenge with one of our healthy, clean-eating meal plans. 

Once you’ve finished the challenge, try our 6 Weeks Flat Abs Program to continue transforming your abs.

Enjoyed this post? Check out more:

Be sure to like our Facebook page and follow us on Instagram, and Pinterest to be the first to try out new workouts and view our latest fitness resources. Subscribe to our eNewsletter for more SkinnyMs content!

Have you tried this 30-day muffin top challenge? We’d love to hear what you think! Drop us a line in the comments section below! 

Don’t say it DO NOT SAY IT

Not everyone’s cut out to be a romper girlie and THAT’S OKAY. Rompers are in my blood so I’ll wear them forever and design them forever no matter what anyone says.

rOmPeRs 4 LyFe

SHOP CLOUD ROMPER

The Cloud Romper

The easiest cozy outfit ever. Tighten the bungee to cinch the waist, or let it out to go full Potato Mode. Of course she has romantic, blousy sleeves and a large enchanted hood. The two front pockets have zippers so nothing falls out while you lounge!

Sam and I did a spontaneous trip out to Joshua Tree this weekend to stargaze 🌌 and this was my morning desert outfit! It’s the POPFLEX Cloud Romper and I am 5’5” wearing sz S/M!

Just don’t ask me how to pee, okay?

SHOP CLOUD ROMPER

When it comes to weight loss, timing might just be everything. While most of us focus on what kind of exercise we should do or how long we should do it, we often overlook when we should exercise. Is there an optimal time of day to hit the gym or go for a run that will maximise our weight loss efforts? This question is common among fitness enthusiasts and those just starting their weight loss journey.

Understanding the relationship between exercise timing and weight loss is a lot more than just about burning calories. It is about synchronising your body’s natural rhythms with your fitness routine to get the best results. The timing of your workouts can affect everything from your metabolism to your sleep patterns. It, in turn, can have a significant impact on how effectively you lose weight. 

This article will explore the science behind exercise timing, decode common myths, and help you understand how to plan your workout schedule to align with your weight loss goals.

Exercise Time and Weight Loss: Understanding the Science

The science behind the timing of your workouts and its impact on weight loss is rooted in our body’s circadian rhythms. To simplify it, it is about physical, mental, and behavioural changes that follow a 24-hour cycle. These natural processes respond primarily to light and dark and can significantly influence your metabolism, which is critical for weight loss.

Engaging in exercise in the morning is beneficial for its ability to boost your metabolism. Studies suggest that morning workouts can increase your metabolic rate. As a result, morning workouts allow you to burn more calories throughout the day. This phenomenon, known as the ‘afterburn effect‘, means that you continue to burn calories at an elevated rate even after your workout is over.

On the other hand, if you find yourself more energised in the evening, there is good news for you, too. Evening workouts can also be highly effective, mainly if they help you cope with daily stress better. Research indicates that exercising in the late afternoon or evening can improve the body’s ability to metabolise carbohydrates and fats. Hence, these workouts can lead to improved insulin sensitivity and better regulation of hunger hormones.

The key takeaway is consistency. Whether you choose morning, noon, or night for your workouts, sticking to a regular schedule is crucial. Thus, while science provides insights, the best time to work out is also about what works best for your lifestyle and your body’s natural preferences. Let us explore the upsides of working out at different times of the day and identify what suits you the best.

Good Time to Exercise to Lose Weight: The Impact of Morning Exercises

The case for exercising in the morning is compelling, especially for those aiming to lose weight. Morning workouts capitalise on the body’s hormonal composition in the early hours. These workouts leverage higher testosterone levels that facilitate muscle growth and fat loss. This hormonal advantage, along with an overnight fasting state, means morning exercisers may burn more fat. That is because the bodies tap into fat reserves for energy more readily than later in the day.

Benefits of Morning Exercise

Enhanced Fat Burning

One notable benefit of exercising in the morning is the potential for increased fat oxidation. Studies suggest that exercising before breakfast can double the amount of fat burned than exercising after eating. That is because the body, having fasted overnight, has lower insulin levels, making it easier to use fat as fuel.

Consistency and Routine

Morning workouts tend to be easier to commit to consistently. With fewer distractions and schedule conflicts early in the day, individuals are more likely to stick with their exercise routine. That allows them to make morning workouts a part of their daily habit. Research indicates that people who exercise in the morning are generally more consistent, which is crucial for long-term weight loss success.

Mood and Energy Boost

Engaging in physical activity first thing in the morning can have a significant impact on your mood and energy levels throughout the day. Exercise triggers the release of endorphins, often referred to as feel-good hormones. This process can lead to an improved mood and a feeling of increased energy. Additionally, exposure to morning light during outdoor workouts can help regulate the body’s circadian rhythms. It improves overall sleep quality and mood stability.

Metabolic Enhancement

A morning exercise routine can jump-start your metabolism, allowing you to burn more calories throughout the day. This phenomenon, known as the afterburn effect or excess post-exercise oxygen consumption (EPOC), means your body continues to burn calories at an elevated rate even after you finish your workout.

Implementing Morning Workouts

To maximise the benefits of morning workouts:

• If you find exercising on an empty stomach uncomfortable, consider a light snack such as a banana or a small protein shake. These can provide the necessary fuel without the heaviness of a full meal.
• Hydrate well upon waking, as hydration status is crucial for optimal performance.
• Start with lighter exercises and gradually increase intensity as your body adjusts to morning workouts, ensuring a safe and effective exercise regimen.

Best Time to Workout for Weight Loss: The Impact of Evening Exercise

Evening workouts offer unique benefits that can appeal to many, especially those who aren’t morning people. The body’s physical performance naturally peaks during the late afternoon and early evening due to higher body temperatures. That helps enhance muscle function, strength, endurance, and enzyme activity. This physiological state makes the evening an optimal time for more intense and higher-quality workouts.

Benefits of Evening Exercise

Peak Performance

Research suggests that the body performs best physically later in the day. Strength levels and endurance are higher, and the risk of injuries decreases. Working out when your body is at its peak can lead to more calories burned and a more vigorous exercise session. It is not a surprise that both are beneficial for weight loss.

Stress Relief

Evening workouts can be an excellent way to decompress and relieve the stresses of the day. Physical activity increases endorphin production, which can help diminish stress hormones and elevate mood. Thus, evening workouts are good for physical health and mental well-being.

Improved Sleep

Contrary to popular belief, moderate to vigorous exercise in the evening does not necessarily disrupt sleep. Instead, for many, it actually helps. It can increase the duration and quality of sleep by promoting deeper sleep cycles. Better sleep leads to improved metabolism and weight control.

Regulated Eating Patterns

Engaging in evening workouts can also help control the urge to overeat at night, a common issue for many. Post-workout, the body often craves nutrients to repair and rebuild muscles. That makes you make more healthful eating choices.

Implementing Evening Workouts

For those who prefer to train in the evening:

• Ensure that your last heavy meal is eaten at least two hours before your workout to allow enough time for digestion.
• Choose activities that you enjoy and that help you unwind after a day’s work, such as yoga, cycling, or a fitness class.
• Be mindful of the intensity of late-night workouts as they may interfere with sleep if too close to bedtime. Opting for relaxing activities like yoga or gentle stretching in the late evening can aid in better sleep.

When is the Best Time to Exercise to Lose Weight? The Impact of Midday Workouts

Midday workouts can be the perfect solution for those with unpredictable morning schedules and evenings filled with family obligations. They provide a practical way to split the day, boost energy levels, and maintain consistency in your exercise regimen. This is also very useful for people who work in alternative shifts or have other pressing matters preventing them from working out at more conventional times.

Benefits of Midday Exercise

Increased Energy for the Afternoon

A quick gym session or a brisk walk during lunchtime can dramatically increase your energy levels for the second half of the day. These midday activities are suitable for your body, as well as for your productivity and mental focus at work.

Improved Mental Health

Midday workouts can also help alleviate daily stress and improve overall mental health. Exercise increases endorphins and can help clear your mind, allowing you to return to work tasks more focused and less anxious.

Consistency and Flexibility

For many, midday is the most reliable time to work out without interruptions. It is often easier to schedule and maintain a midday workout habit than at other times of the day.

Implementing Midday Exercise

To make the most out of midday workouts:

• Pack your gym gear and bring it to work to avoid excuses.
• If time is limited, opt for a shorter, high-intensity workout to get the maximum benefit in the minimum time.
• Plan a nutritious post-workout meal that includes protein and carbohydrates to help with recovery and satiety. It will ensure that less healthy snacks do not tempt you.

Understanding the various benefits of exercising at different times of the day allows you to make informed decisions that align with your personal goals and lifestyle, optimising your weight loss efforts and overall health.

When is the Best Time to Workout to Lose Weight? The Verdict

Despite various studies suggesting optimal times for exercise to enhance weight loss, the truth is more nuanced. Research provides mixed insights, often contrasting in their findings. For example, some studies advocate for morning exercise as it aligns with our circadian rhythms, potentially increasing metabolism and promoting greater fat burn. Conversely, some studies link evening exercise to improved performance and utilisation of macronutrients, which might enhance weight loss in its own right.

It is crucial to recognise that exercise timing should not be the sole focus. The integration of consistent exercise into your daily routine, regardless of the time, often yields the most significant benefits. Factors such as the type of exercise, its intensity, and your overall diet play a pivotal role in how effective your exercise routine will be in achieving weight loss.

The optimal time for exercise can also depend heavily on personal preferences and lifestyle. If you are not a morning person, forcing yourself to get up at dawn to run may set you up for failure. Similarly, if your evenings are typically hectic or fatigued, you might struggle to maintain a regular workout routine.

Ultimately, the best time to exercise is when you can do so consistently and with enough intensity to meet your body’s needs. Experiment with different times of the day to see what feels best for your body and fits into your schedule most seamlessly. The consistency of your exercise routine, combined with a balanced diet and adequate rest, will dictate your success far more than any specific time of day.

HealthifyMe Note

When considering the best time to exercise for weight loss, it is crucial to look beyond the clock. Our HealthifyMe fitness experts emphasise that while timing can influence the efficiency of your workouts, it is the holistic approach that truly matters. The most important factor remains that you do, in fact, workout or exercise rather than the time you pick to exercise. Integrating exercise into your daily life, focusing on balanced nutrition, and listening to your body’s needs are essential components of a successful weight loss strategy.

The Final Word

While the science provides insights into how timing might influence exercise effectiveness, the most critical factor is making exercise a regular part of your life. Whether morning, noon, or night, finding a time that you can stick to consistently is what will help you see results.

Remember, the journey to weight loss is personal and varied. What works for one person may not work for another. Hence, it is vital to find a rhythm that fits your individual needs and lifestyle.

Are you ready to take control of your health and fitness journey? Visit the HealthifyMe Store today to explore a wide range of products and services designed to support your goals. From customised meal plans to expert coaching, we are here to help you find the best path to a healthier you. 

Don’t wait any longer—start your journey with HealthifyMe today!

Frequently Asked Questions

Research Sources

1. Enhancing the metabolic benefits of exercise: Is timing the key?

2. Metabolic Consequences of Weight Reduction

3. Consistent Morning Exercise May Be Beneficial for Individuals With Obesity

4. Lipid Metabolism Links Nutrient-Exercise Timing to Insulin Sensitivity in Men Classified as Overweight or Obese 

5. Consistent Morning Exercise May Be Beneficial for Individuals With Obesity

6. Role of Physical Activity on Mental Health and Well-Being: A Review

7. Effects of light on human circadian rhythms, sleep and mood

8. Morning Exercise Reduces Abdominal Fat and Blood Pressure in Women; Evening Exercise Increases Muscular Performance in Women and Lowers Blood Pressure in Men

9. What is the best time of day for strength and endurance training to improve health and performance? A Systematic Review with Meta-analysis

10. Morning and evening exercise

11. Effects of Evening Exercise on Sleep in Healthy Participants: A Systematic Review and Meta-Analysis

12. Associations of timing of physical activity with all-cause and cause-specific mortality in a prospective cohort study

13. Healthy Weight Control Balancing Eating and Exercise

14. Timing of Moderate to Vigorous Physical Activity, Mortality, Cardiovascular Disease, and Microvascular Disease in Adults With Obesity