Welcome to Ben Greenfield’s Weekly Roundup! In this weekly post, I share with you my most interesting discoveries of the
The post The Weekly Roundup: Your Go-To Guide For Everything You May Have Missed This Week & More! 12/20-12/26 appeared first on Ben Greenfield Life – Health, Diet, Fitness, Family & Faith.
Treat yourself to 12 days of health and wellness.
On the 12th day of Christmas, I worked on my bo-dy! Cheesy, but hey, it had to rhyme. Every year, you make the conscious effort to treat everyone you know to at least one special gift. And, every year you most likely never get yourself anything. This is the perfect time to take yourself (or your health, rather) off the back-burner! The best gift that you can give yourself, won’t cost you a dime! Even though this 12 Days of Fitness Challenge should count as one gift—, it’s actually 12 separate gifts to celebrate and energize you throughout the last days of holiday madness!
The holiday season brings perspective, allowing us to spend time with loved ones, share love through gift-giving, and enjoy meals we’ve dreamed about all year -long. It’s usually about everyone except for you, because the theme is giving, but you shouldn’t leave yourself out when taking care of your loved ones. So, along with scrambling to find the perfect gifts, long workdays, and long lines, make some healthy time for yourself.
This holiday workout challenge is a fun mix of daily workouts to keep your spirits high and help you avoid feeling drained from the sometimes-exhausting holiday season. This is the time of year to indulge a little and eat what you want. Sticking to a workout routine will allow you to give in to those holiday cravings without tacking on a bunch of extra weight!
Below, you’ll find the 12 days of fitness challenge. It isn’t realistic to have every day be a total body workout, so the workouts are a bit spread out and diverse. This gives each muscle group some rest before being blasted with another workout.
Most workouts target multiple muscle groups, but there are also a few single body routines. This is just another way to give your muscles more rest, so you can keep pushing through the total body workout challenge.
All of the workouts involved are under 30 minutes. This gives you plenty of time to still be part of the craze of the holiday season without having to spend hours training. All of the routines are HIIT, also. This gives you fast work, minimal rest, and huge results.
For this challenge, you’ll need a yoga mat, a range of light to heavy weights (5-20 lbs), a chair, and an interval timer.
Time is short on these days, so try any of these 12 Fast and Fresh Dinner Recipes with 10 ingredients or Fewer for your busy life.
Day 1: 10-Minute Tabata Workout for Butt and Abs
Day 2: 30-Minute Melt Off the Weight Cardio Workout
Day 3: All-In-One Total Body Workout
Day 4: 10-Minute Tabata Workout for Lower Body
Day 5: 10-Minute Tabata Workout for Abs
Day 6: Tabata Tricep Workout
Day 7: 20-Minute Total Body Tabata Workout
The last days of the holiday season can also be the most stressful. Try these 12 Techniques to Relax and De-Stress At Home.
Day 8: 10-Minute Tabata Workout for Arms & Abs
Day 9: Killer Legs and Butt Workout
Day 10: H.I.I.T. Your Chest Workout
Day 11: 20-Minute Back and Shoulders HIIT Workout
Day 12: All-In-One Total Body Workout
That’s it! You’ve completed the 12 Days of Fitness Challenge! Now go rest until after New Year’s because we have a New Year, New “You” Flat Belly Plan that gets your pre-holiday waist back and better!
Enjoyed this post? Check out more:
Be sure to follow us on Facebook, Instagram, and Pinterest, too, so that you never miss out on a fast and fun fitness routine! Also, subscribe to our eNewsletter for more SkinnyMs content, straight to you!
Did you try this 12 Days of Fitness Challenge? Be sure to leave us a comment and tell us what you think!
Hey guys!
You’ve made it to your last workout calendar of 2024!! Thanks for sticking it out with me month after month this year. I’m so proud of you! I hope you’re feeling stronger physically and mentally, more confident, and excited to see what you can achieve in 2025.
2025. WOW. Can you believe it?!
Check the Blogilates YouTube playlists to find all of the videos you need for this month’s calendar!!
OR you can get everything you need (and more motivational tools!) on the Blogilates app! If you don’t have the app yet, it will make following along with this month’s workouts easier! You can access not only the calendar but all of the videos in one place. Find challenges and free programs like the Glow Up Sessions and the 200 Ab Challenge there too!
Now that you know where to find your workouts, here’s what you can expect each day of the December Workout Calendar. You ready?!!!
SUNDAY: Recovery
MONDAY: Total Body
TUESDAY: Abs
WEDNESDAY: Booty
THURSDAY: Total Body
FRIDAY: Arms
SATURDAY: Legs & Thighs
Do each video once (unless otherwise stated) and check off as you go! Most days will be 45 min max of exercise.
If you get the BODY By Blogilates app, your workout calendar and workouts will all be in one place! And it’s so fun and motivating to get that “Workout Complete” checkmark 😉
The Blogilates community is the BEST. So, I wanted to create a space where we could all feel a little more connected to each other! The social feature (in the most updated version of the app) is a place where you can share photos and/or text thoughts and comment on each other’s post. Think the good ol’ days of Instagram!
ANNNND 👀
You’ll also find P♻️PCYCLE, a place where you can list and shop for gently used POPFLEX and Blogilates items! You can read more about it here!
Or want to ease into working out, my Beginner’s Calendar is a great place to start! It’s a free 4-week program to get you stronger so that you can join in on the monthlies when you are ready.
One of the many “pinch me” moments of this year! The first ever POPFLEX billboard!
Are you IN for the last calendar of 2024?! Don’t forget to celebrate your wins for the year, no matter how small! Enjoy the holidays, and I’ll see you next year!
Many people think weight loss diets mean cutting out desserts completely. However, the key is making smarter choices about what, how often, and how much you eat. While there’s no such thing as a zero-calorie, zero-fat diet dessert, you can still enjoy sweets and meet your health goals. The trick is to use nutrient-rich ingredients and healthier swaps.
Complete withdrawal from your favourite food often backfires. In fact, it can make you fall off your diet rather than stick to it. Desserts, in particular, are “hyper-palatable” foods and restricting them completely often increases your desire to eat more of them. Therefore, allowing yourself small portions can help control cravings and prevent overindulging later.
This article will share simple ways to enjoy desserts without compromising your weight management goals.
Here are the important reasons why satisfying your dessert cravings can benefit you in the long term:
Depriving yourself of certain foods increases the temptation to seek them out later. It’s called the restrict-binge cycle. Therefore, the more you restrict, the more likely you are to binge when the cravings become overwhelming. How many times have you enjoyed a cupcake and told yourself, “That’s the last one,” only to be back for a second serving an hour later?
Labelling certain foods as off-limits and depriving yourself only increases the urge to seek them out later. Only when you remove that restriction can you enjoy the treat in moderation and maintain control. So, if you allow yourself to enjoy one cupcake without guilt, you’re more likely to be satisfied.
The concept of “bad foods” triggers an unhealthy diet mentality, making you view certain foods as off-limits or guilty pleasures. Such a way of thinking creates an unhealthy relationship with food, where you feel shame or restriction. In reality, there are no “bad foods.” Instead, all foods have different purposes.
Some foods provide essential nutrients to nourish your body, while others, like desserts, can offer joy and comfort. By recognising this, you can enjoy all kinds of food in moderation without guilt and create a more balanced, positive approach to eating.
Researchers from the University of Toronto conducted a study and found that completely restricting food makes it harder to follow a diet plan. For example, removing chocolate from the diet for just one week led to intense cravings. The researchers suggest that a more effective approach is to satisfy cravings in controlled portions.
In any diet, 10 to 20% of your daily calories can go toward small treats. However, be aware of the sources of sugar in your desserts throughout the day. It’s important to control when, where, and how you consume sugar while avoiding excessive intake of refined sugar.
You don’t need to avoid market-available desserts altogether, either. When enjoyed in moderation, treats like a slice of cake or pie once a week are manageable. However, indulging in an entire cake can quickly undo your efforts.
Here are some tips for incorporating diet desserts into your plan:
Moderation doesn’t have to mean never having sweets. It’s about finding a sustainable approach that works with your lifestyle. For example, you could plan for a special dessert once a week or enjoy two small pieces of dark chocolate after dinner each night.
If you can, always check the nutrition label and limit yourself to one serving. If you’re eating at a restaurant or are unsure of the portion size, listen to your hunger cues. Avoid thinking of dessert as a rare treat you can’t have again. Take your time, enjoy it, and stop eating when you feel full.
Another great way to enjoy desserts mindfully is by incorporating fruits as natural sweeteners. For example, a bowl of Greek yoghurt with fresh berries or sliced bananas. The yoghurt adds protein, while the fruits provide natural sweetness and fibre, resulting in a balanced treat.
People with diabetes can also eat fruit as a dessert. However, it’s important to choose fruits with a lower glycemic index (GI) and control portion sizes. Pairing fruit with a protein like Greek yoghurt or healthy fat like a handful of nuts can help stabilise blood sugar levels.
Whether to choose fresh or frozen fruit depends on the recipe, but both options can be equally nutritious. Some fruits retain more nutrients when frozen, while others are better fresh. However, if the fresh fruit has been shipped and stored for a while, it may lose some of its nutrients.
You can take your favourite recipes and modify them to be more nutritious, healthy dessert recipe ideas. For example, you can replace some of the added sugar with natural alternatives like mashed banana, honey, jaggery, or dates. When it comes to chocolate, switching to dark chocolate instead of milk or semisweet chocolate is a good choice.
During holidays and festivals, the atmosphere can make it easy to overindulge in sweets. An occasional slip-up won’t undo all the progress you’ve made, so don’t be discouraged. Consistency is about the overall effort you put in over weeks, months, and even years. The important thing is not to let a few off days throw you off track.
Here are some healthy desserts to make when that sugar craving strikes:
Preparation Time: 10 minutes
Servings: 1 serving
Preparation Time: 20 minutes
Servings: 2 servings
Preparation Time: 30 minutes
Servings: 3-4 servings (depending on the size of the laddu)
Preparation Time: 10 minutes (without freezing time)
Servings: 5 creamsicles
Preparation Time: 10 minutes (without chilling time)
Servings: Varies (based on the number of strawberries)
These low-calorie dessert recipes are ideal for anyone aiming to lose weight, stick to a healthy lifestyle, or simply want to make low-fat desserts:
Preparation Time: 15 minutes
Cook Time: 45 minutes
Total Time: 1 hour
Servings: 6
Calories: 147 calories (per serving)
Preparation Time: 15 minutes
Cook Time: 10 minutes
Total Time: 25 minutes
Servings: 12
Calories: 102 calories (per serving)
Preparation Time: 10 minutes
Servings: 4
Calories: 132 calories (per serving)
Preparation Time: 10 minutes
Additional Time: 2 hours
Total Time: 2 hours 10 minutes
Servings: 2
Calories: 128 calories (per serving)
Desserts can be part of a weight-loss plan when chosen wisely. A healthier lifestyle is about enjoying food mindfully without guilt, not depriving yourself of your favourite treats. Occasional treats are important since they prevent the binge-starvation cycle. For instance, using natural sweeteners or adding a handful of nuts can make your delicacies delectable and healthy at the same time. HealthifyMe offers expert guidance to make these adjustments effortlessly. Health coaches can help you find healthier swaps, create personalised plans, and monitor glucose levels, ensuring your health stays on track.
The no-dessert approach is often the most common mistake people make in weight loss plans. While most desserts may have more calories, fat, or carbs, what really matters is how you incorporate them into your overall eating habits. Hence, balance is necessary for a sustainable and healthy eating plan.
While you can enjoy desserts, portion size and ingredients also matter, mainly when focusing on healthy desserts for losing weight. HealthifyMe can help you incorporate these desserts into your plan without compromising your goals.
Visit the HealthifyMe Store for resources on healthy desserts for losing weight, or consult with one of the experts to create a personalised plan that supports your weight loss journey.
A: Healthy sweets like Greek yoghurt with berries, dark chocolate-dipped fruits, or low-calorie desserts like baked apples and banana ice cream are great options. Avoid labelling foods as “bad” and focus on moderation and consistency.
A: The best option is to make healthy swaps and use nutritious, quality ingredients. For example, opt for whole-grain flour and include fruits and nuts. Replace refined sugar with dates, cinnamon powder, jaggery, or mashed bananas.
A: Yes, people with diabetes can include desserts in their diet. However, choose low-glycemic index fruits, use natural sweeteners, and pair desserts with proteins or healthy fats. Moreover, when you do enjoy desserts or sweets, do it in moderation.
A: Yes, you can enjoy small portions of low-calorie desserts daily or plan for a special treat once a week. With the right ingredients and portion sizes, it is easy to enjoy dessert every day.
A: Yes, you can modify recipes for gluten-free, dairy-free, or low-sugar desserts. For example, swap cow’s milk with almond, coconut, or oat milk in puddings or smoothies. In cakes or muffin recipes, you can replace eggs with flaxseed or chia seed gel.
A: Satisfying cravings for dessert can help you avoid the restrict-binge cycle. When you deprive yourself of certain foods, you increase the temptation to overeat later. Allowing yourself small, controlled portions can prevent excessive cravings and help you stick to your diet.
Reflecting on 2024, it’s clear the health and fitness industry has undergone significant transformation, largely driven by an increased focus on inclusivity and personalized fitness and wellness solutions. The growing integration of digital tools has allowed more people to access fitness in ways that suit their unique needs, refining how the industry operates.
In this Cedric X. Bryant, PhD, FACSM, ACE President and CEO, along with several members of the ACE Scientific Advisory Panel, look ahead to 2025, exploring trends they expect to emerge (or continue to dominate the conversation) in the coming year. “As leaders,” says Dr. Bryant, “we must embrace these trends while championing evidence-based practices to ensure safe, effective and equitable access to health and wellness for all individuals.”
1. Artificial Intelligence (AI)
“AI is now central to fitness,” explains Dr. Bryant, “from AI-driven personal training apps to virtual group exercise platforms. It enables hyper-personalized fitness plans, helps trainers scale their businesses and provides real-time feedback through wearables and smart devices. However, this trend presents a challenge for exercise professionals to maintain a unique, human touch through motivation and relationship building—qualities that AI cannot replicate.
Ted Vickey, PhD, agrees: “AI and machine learning will revolutionize personal training by creating highly customizable workout and nutrition plans. These systems will analyze vast amounts of individual data, including health metrics, workout history and personal goals, to craft bespoke fitness blueprints that adapt in real time to a client’s progress and needs.”
Professionals can stay competitive by incorporating AI tools, apps and virtual platforms into their business models to enhance client management, program customization and data analysis.
2. Wearable Technology Integration
This is another area where Dr. Vickey sees continued growth. “Wearable devices will become even more integral to personal training and health coaches. Trainers and coaches will leverage real-time data from advanced wearables to monitor clients’ heart rates, sleep patterns and activity levels, allowing for precise and effective guidance.”
3. Virtual and Hybrid Training
“Post-pandemic,” explains Dr. Bryant, “the demand for virtual and hybrid fitness programs remains strong, offering convenience for clients. Trainers need to be proficient with digital tools, design programs for online formats and effectively manage remote relationships. Professionals can broaden their reach by offering both in-person and online services.”
Dr. Vickey predicts further advancements with virtual reality (VR) and augmented reality (AR) workouts, which create immersive and engaging workout environments. “VR and AR technologies will transform the personal-training experience,” he says, “making remote training more attractive and effective.”
Inclusivity has been a focus at the American Council on Exercise and in the fitness industry at large in recent years. “There is a growing focus on creating inclusive environments for diverse populations,” says Dr. Bryant, “including older adults, individuals with disabilities and those with chronic conditions. Exercise professionals must adapt their training styles and knowledge to foster welcoming spaces for all and serve these groups effectively, as accessibility and inclusivity are essential for client acquisition and retention.”
Avery Faigenbaum, EdD, believes that power training will become increasingly popular with clients moving forward. “While many athletes incorporate power training into their workouts, this type of exercise is also important for adults—including older adults—due to the wide range of potential benefits,” he explains. “Power training enhances the ability to perform everyday tasks such as climbing stairs, and can improve balance, coordination and reaction time. Notably, power training targets fast-twitch muscle fibers that tend to deteriorate faster than slow-twitch fibers as we age. By training muscles to react quickly, power training can help adults maintain stability and reduce the likelihood of accidents, such as slips and falls.”
Exercise professionals can incorporate power training into a fitness routine provided the exercises are tailored to each individual’s needs, goals and physical abilities. “The key,” says Dr. Faigenbaum, “is focusing on quick, controlled movements with moderate resistance to build power safely.”
Dr. Faigenbaum also says that recovery strategies are gaining increased attention for their role in overall health and performance: “Recovery strategies like foam rolling, massage guns, compression gear, cold therapy and saunas are thought to reduce muscle soreness, speed up recovery times and improve performance. Often seen in the realm of professional athletes, recovery strategies are becoming a mainstream part of fitness workouts.” Evidence on the efficacy of these types of modalities is just beginning to emerge, so there are no standardized recommendations for practitioners.
Exercise professionals can talk with their clients about different recovery strategies while emphasizing the importance of rest and restoration for both physical and mental health. As people push themselves harder in higher–intensity workouts, recovery strategies can help to reduce the risk of overtraining, burnout and injury.
7. Weight-inclusive Approaches
“Weight-inclusive approaches,” explains Dominique Adair, MS, RD, “emphasize health and well-being for individuals of all sizes, focusing on sustainable behaviors rather than weight as the sole indicator of health. They promote body neutrality and self-acceptance while addressing health conditions without stigma.
“By avoiding restrictive diets, prioritizing mental health, supporting personalized goals aligned with a patient’s values and reducing weight bias in healthcare, the goal is to empower individuals to engage in healthy practices without shame or pressure to meet specific weight targets.”
Adair goes on to explain that health coaches and exercise professionals can support weight-inclusive approaches by fostering body-positive environments that emphasize strength, mobility and overall well-being over weight loss. They can tailor programs to individual goals, promote sustainable habits and help clients build confidence without focusing on appearance or weight metrics.
8. Anti-obesity Medications
According to Adair, this is a growing trend due to advancements in therapies like GLP-1 receptor agonists, which improve metabolic health beyond weight loss. “Their rise is seen positively,” she says, “because they offer evidence-based options for managing obesity-related conditions, reducing reliance on stigmatizing approaches, and improving long-term health outcomes.”
More from Adair: “Health coaches and exercise professionals can complement anti-obesity medications by designing exercise programs that prioritize resistance training to preserve lean muscle mass during weight loss, thereby defending against the metabolic adaptations that occur with all weight loss that makes weight regain (with or without these medications) so common. They also provide accountability and guidance on physical activity, helping clients maintain functional strength and metabolic health alongside their medication regimen.”
The “food as medicine” movement promotes using nutritious food to prevent, manage or treat chronic conditions, especially among vulnerable populations, Adair explains. “Programs aligned with this approach—like medically tailored meals or produce prescriptions (both of which are being covered by medical benefits, including Medicaid)—aim to address both food insecurity and nutrition insecurity, by providing access to nutrient-rich foods that can reduce healthcare costs and improve outcomes. These initiatives recognize that food insecurity not only limits access to calories, but also deprives individuals of the nutrition needed for optimal health, exacerbating chronic diseases like diabetes and hypertension.”
For health coaches and exercise professionals, the “food as medicine” movement may open new opportunities to partner with healthcare providers or community programs offering medically tailored meals or produce prescriptions, ensuring clients have access to healthy foods that complement their fitness routines. Additionally, trainers can advocate for practical, affordable nutrition strategies that align with clients’ health goals, emphasizing the role of balanced diets in preventing chronic conditions like hypertension and diabetes.
10. A More Holistic Approach
Fitness is increasingly viewed as part of a broader lifestyle practice. “Professionals integrating mental health awareness, recovery practices, stress management and sleep hygiene into their programs are achieving more enduring client engagement,” says Dr. Bryant.
Clients seek not just physical results but connection and accountability, making community-building an essential component. Whether through in-person classes, online platforms or social media, professionals who foster a supportive environment are better equipped to retain clients.
Expanding beyond fitness to include health and wellness coaching, mental health support and nutrition enables professionals to help clients achieve long-term well-being, while also creating additional revenue streams.
The trends shaping 2025 reflect a continued evolution toward inclusivity, personalization and holistic health. By embracing these shifts, exercise professionals and health coaches can remain at the forefront of the industry, delivering safe, effective and innovative solutions that empower individuals to lead healthier lives.
Since August, athletes throughout the CrossFit world have shared their thoughts on the state of the sport and on the recent announcements and statements made by CrossFit HQ.
In an effort to better understand the mood going into the 2025 CrossFit season, I decided to create two surveys to gather information from the top athletes in the sport.
To conduct the athlete survey, I contacted the top 220 men and top 220 women on the CrossFit Games 2024 Worldwide Rankings.
This gave me a base of 232 women and 221 men, or 453 athletes in total.
There were 266 total survey responses out of 443 messages, or a 60% response rate.
The survey is anonymous, but some athletes responded to say they had completed it, so I can confidently say that individual and team podium athletes from the last few seasons — as well as some recent regional winners — responded to the survey and are captured in the results.
No direct information on the individual respondents was captured in the results unless the athletes self-identified in the comments portion of the survey.
The survey was sent out on November 26, less than a week after CrossFit HQ made two public statements and announcements:
The survey introduction read:
The survey contained five sections:
The questions in this section were:
The topics included:
The choices and follow-up questions were as follows:
The survey ran from the morning of November 26 until the evening of December 11, with a reminder communication sent out a week before the survey closed.
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The date from this response generally falls in line with what we have seen as far as regional breakdown for competing athletes. Europe and North America East have the largest portions, followed closely by North America West, then Oceania, South America, Asia, and Africa.
The average overall result for this question was 2.20.
Ninety of the 266 total submissions gave a “2” as their response. Five responses gave a “5.”
The average overall result for this question was 1.72.
Five respondents gave a “5.”
The average overall result for this question was 1.81.
No respondent gave a 5.
Fifty-five of the submissions gave a “3,” which was the neutral “wait and see” before judging the season response.
Here is how this section was presented to the athletes:
“Okay, pause and think back over the last season you participated in and what was just announced. With that in mind, we are going to give you 16 quickfire topics (ordered randomly) about the CrossFit Games season and you will score them on a scale of 1 to 5.”
The results will be listed with their average and how many votes they received for each option.
| Topic/Area | Average | 1 | 2 | 3 | 4 | 5 | N/A |
| Investigation Response | 1.61 | 155 | 64 | 34 | 7 | 2 | 4 |
| Communication from HQ | 1.76 | 128 | 88 | 36 | 11 | 2 | 1 |
| Judging (online) | 1.77 | 127 | 92 | 31 | 9 | 6 | 1 |
| CrossFit Games Leadership | 1.86 | 110 | 92 | 47 | 10 | 2 | 5 |
| Removing Quarterfinals | 1.93 | 130 | 60 | 46 | 18 | 10 | 2 |
| Athlete Safety | 1.97 | 103 | 90 | 50 | 16 | 4 | 3 |
| Online Qualifier Structure (Open, QF & Online Semis) | 1.99 | 113 | 76 | 49 | 19 | 8 | 1 |
| Media (CFHQ) | 2.03 | 91 | 93 | 60 | 13 | 5 | 4 |
| CrossFit-operated Athlete Councils (AAC, DAC) | 2.09 | 83 | 68 | 81 | 11 | 1 | 22 |
| Divisional Games Structure | 2.30 | 62 | 73 | 72 | 18 | 8 | 33 |
| Season Structure (Open > Semis > Games) | 2.31 | 88 | 78 | 38 | 41 | 17 | 4 |
| Explanation of Rules and Standards | 2.42 | 58 | 93 | 69 | 33 | 11 | 2 |
| Medical | 2.44 | 69 | 60 | 81 | 27 | 15 | 14 |
| Prize Money | 2.45 | 58 | 72 | 81 | 27 | 12 | 16 |
| In-Person Competition Structure (In-Person Qualifiers & Games) | 3.00 | 43 | 41 | 79 | 59 | 34 | 10 |
| Judging (in-person) | 3.03 | 29 | 57 | 75 | 65 | 30 | 10 |
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Here is how this section was presented to the athletes:
“This is ‘as of today,’ something could change tomorrow or next week or next month. The following questions are to get a pulse on current feelings from the community on plans for participating in the CrossFit Games season in February next year.”
The question: “As of today, are you planning to compete in the upcoming 2025 CrossFit Games season? (CrossFit Events: Open, Semifinals, Games, Masters, Teens etc)”
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The largest portion of the 266 surveyed athletes stated “Yes” they do plan to compete in the 2025 CrossFit Games season with 39.1% of the respondents, 104 of the 266 answers total.
If the athlete answered “Yes,” there were no further questions on this topic, but they were given an area to provide additional feedback. That section is shown further below.
For athletes who answered “No” or “Maybe,” we wanted to get a further understanding of where they stood and why.
So for both “No” and “Maybe,” an additional question was asked that gave multiple choices for responding that fall into one of these categories:
Those who answered “No” then specified:
36.8% of those athletes who said “No” to competing in the 2025 CrossFit Games season stated they were “Completely Done with CrossFit and the CrossFit Games season but not done with Fitness Competitions.” (Twenty-five of the 68 “No” responses.)
11.8% gave other reasons for stating “No” that did not fall into one of these categories, or the athlete chose to provide additional feedback beyond these other categories.
Only five athletes stated a medical reason as their reason for not competing, and four athletes stated they were retiring from competing in CrossFit Games. Two athletes chose “Prefer Not to Say At This Time.”
Those who answered “Maybe” then specified:
Of the 94 “Maybe” responses, 29.8% stated they are “Contemplating being Completely Done with CrossFit and the CrossFit Games but not done with Fitness Competitions.”
These athletes in the “Maybe” category may be looking at other options before announcing a decision.
The next group includes the 27.7% of athletes contemplating “Abstaining from CrossFit Games season until further action by CrossFit.”
A similar-sized group – just two fewer responses at 26 vs 28 – stated they were ‘Contemplating being completely done.”
In some circumstances the reason stated aligned with contemplation on being done or abstaining, but the response is separated to not misalign the athlete’s response, including one athlete writing in “all of the above.”
11.7% of the respondents stated that they would prefer not to say at this time, 10.6% provided that they are working through a medical reason, and 7.4% (7 total responses) stated they are thinking about retiring from the sport of CrossFit.
The final section of the survey was an offer to provide additional feedback and/or comments that otherwise weren’t covered in the survey.
The athletes were told that the information shared here would remain anonymous but could be used in social media posts and articles unattributed to them.
Fifty-six total responses were provided.
Here is a sample:
Featured image: @known_knowable / Instagram
While Sundays are often a day to hide on the sofa for some, hoping that the working week will stay away, athletes like former WWE Superstar and popular fitness coach Natalie Eva Marie believe that Sunday’s account for their most important workout of the week. Here’s how to follow her KALSU WOD while respecting our fallen heroes.
For fitness enthusiast Natalie Eva Marie, Sundays are a chance to get a head start on the week and crush Monday before it rears its ugly head. “Every Sunday is a ‘Hero Workout,’ she explains via Instagram. “Dedicated to a first responder or member of the military who has died in the line of duty.” Indeed, working out is a great time to meditate and show our respects to those who have fought so valiantly for the freedoms we often take for granted. The Sunday workouts that Marie takes on are also designed by serving or retired force members. To get started, try this Hero workout designed by former NFL footballer John Welbourn and retired Navy SEAL Andy Stumpf.
You’ll be working your full body here while paying your due respect to this workout’s namesake; James Robert Kalsu. As explained in the social media star’s post, Kalsu was a 1st Lieutenant of the 11th Artillery Regiment, 101st Airborne Division in the U.S. Army, and lost his life while serving in action on July 21, 1970, in the A Shau Valley, Vietnam.
The object of this particular workout is to finish in the quickest time possible. It’s simple to understand, but much more difficult to master.
Your score is the number of seconds it takes to complete all 100 Thrusters. So, the more you rest, the longer it will take. The lower the score, the better. Still, this workout is intense, so do make sure to take adequate rest periods where required. You may find you need a minutes rest, that’s okay, just wait until the next minute comes around that you feel able to work with.
“Currently smoked, from this bad boy today,” admitted Marie after completing the session. “And, I scaled it by doing DB thrusters instead of the barbell.” The workout’s co-creater, Andy Stumpf agrees that this is a workout fit for a hero. “Most days I regret creating that workout,” he commented under her impressive video. “The single most painful evolution I have ever done in a gym.”
Well, at least it will take your mind off Monday morning!
Follow Natalie Eva Marie on Instagram!
Protein is one of the essential building blocks of the human body, crucial for building and repairing muscle. If you’re interested in gaining muscle and/or shedding fat, you likely know how important it is to boost your daily intake of this macronutrient. But is there an upper limit to how much you should consume? How much protein is considered too much?
There are goalposts, but it’s hard to go overboard. Here’s what the experts say.
First of all, it’s very difficult to eat so much protein that it negatively impacts your health. According to a study published in the American Journal of Clinical Nutrition, the average American consumes less than half of what is widely considered the “upper bound” of protein consumption: 35 percent of daily calories.
However, studies suggest that active people exceeding that upper bound still may not see any adverse effects. In a 2016 study published in the Journal of Nutrition and Metabolism, 14 healthy, resistance-trained men alternated between months of consuming their normal diet and a “high-protein diet” (more than 3 grams per kilogram of bodyweight daily). To put that into context, a 154-pound person would have to eat more than 210 grams of protein per day on this diet, which is equivalent to almost two pounds of chicken.
After a year of monitoring the subjects, researchers found “no harmful effects on measures of blood lipids as well as liver and kidney function,” which is where most adverse responses to protein would appear.
Additionally, there is research suggesting that existing recommendations may be too low for certain populations, including adults over the age of 65, pregnant and lactating women, and healthy children older than 3 years. So while the scientific discourse around how much protein is too much continues, it’s important to acknowledge the emerging literature that validates the safety and efficacy of high-protein diets for those who require more of it.
While studies have explored potential risks of too much protein, the Dietary Reference Intakes by the Institute of Medicine asserts that there is “insufficient data” to provide causal relationships between protein and health complications, thus highlighting the need for controlled clinical studies.
Some people may experience gastrointestinal issues resulting from protein supplementation. This may be attributable to the lactose content in certain protein shakes, such as those containing whey protein concentrate. In these cases, using whey protein isolate or plant-based protein is less likely to lead to these problems, as they contain less lactose than whey protein concentrate or none at all.
Potential GI issues can come from whole foods as well. “If you’re eating too much animal-based protein and not enough complex carbohydrates, which contain fiber, you may experience mild constipation,” explains Quyen Vu, MS, RDN.
Some studies have reported an association between high-protein diets and kidney function. However, it is “extremely rare” for exercisers to develop kidney issues or other metabolic disorders because of high protein consumption, says Glenn Gaesser, PhD, FACSM, professor of exercise physiology at Arizona State University.
Some research suggests that eating excessive protein may affect the cardiovascular system.
“Several population-based cohort studies indicate a higher premature mortality risk associated with diets that are high in protein, such as the classic low-carb diet, which has much more protein than the typical American diet,” says Gaesser.
However, he continues, “The higher protein intake, per se, may not be the problem, but rather the other characteristics of the diet, such as high amounts of animal fat and low amounts of fiber-rich foods.”
In a word, yes. Protein is a source of calories. If your goal is to lose weight, it’s important to create a calorie deficit, a state in which you’re burning more calories than you’re taking in. If you’re eating so much protein that it narrows (or erases) your calorie deficit, that can undermine weight loss.
“Protein not used for the body’s usual growth and maintenance functions may be used for energy, if there is a lack from other sources, and can be converted to fat,” says Mindy Haar, Ph.D., RDN, CDN, FAND, a registered dietitian nutritionist and assistant dean at New York Institute of Technology’s School of Health Professions. “If overconsuming protein leads you to consume more calories than you need, you will gain weight.”
However, protein is still an integral part of most weight loss efforts. A meta-analysis of 24 studies found that calorie-restricted, high-protein diets produced more positive changes to overall body composition than a standard-protein diet. This is likely because protein promotes fullness and can help preserve muscle.
Your first clue will probably be a stomachache or some other minor gastrointestinal drama. Even if you have guts of steel, know that it’s possible to eat more protein than you can efficiently process.
“Your body can only utilize a certain amount of protein at one sitting — roughly 30 grams,” says Lisa Moskovitz, RD, CDN, CEO of New York Nutrition Group. “This is equivalent to about four ounces of cooked chicken breast or cooked fish, one cup of Greek yogurt, or two cups of black beans.”
It’s also important to space protein intake throughout the day because bodies don’t store excess protein.
“I see a lot in my practice that athletes try to pack in their protein intake in one or a couple of meals,” says Maddi Osburn, RDN, LD, a registered dietitian nutritionist in Wichita, Kansas. “If an athlete overconsumes protein in one or two meals, they won’t be getting the most optimal muscle growth response, and it will be either excreted or stored as fat. In addition, eating too much protein could displace other important nutrients — like carbohydrates, fat, and fiber — that are just as important for optimal recovery and performance.”
My training is finally back on track after recent setbacks such as sciatica. I will try to post more often now, I think I had petered out somewhat, maybe due to being a bit discouraged. I’m doing a lot of PT, stretching and strengthening, for muscles around the lower back and hip area so hopefully there will be no more backslides. I’m back to around two hours of exercise a day on average, including biking, my upper body strength work, and PT. So far so good!
Friday I rode my upright over to the Coyote Creek trail but rode my upright on the dirt trails in the vicinity instead of the paved path. These are very lightly used, I think they’re more intended for horseback riding, but they are great for bikes too as long as you have wide enough tires. I’m able to stand for longer periods again on the upright which I find to be a fun alternative to seated riding.
Yesterday it was back to the recumbent for a tour up into the hills Southwest of town. Cruising at a decent speed, about 18 mph (~30 kph) or so, with a bit of electric assist, is exhilarating.
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The glutes and the hamstrings are activated to some extent during calf raises. The glutes will not be isolated, but they will contract in order to keep you in a standing position. However, if you somehow hinge at the hips, the glutes will be activated to a far greater degree. Plus, if you are calf raising a heavy weight there is a tendency to lift some of this weight with the hips or knees, which will bring either the glutes or hamstrings more into play.
Calf raises isolate the main muscles of the calves, namely the gastrocnemius, soleus, and plantaris. But you might notice other muscles of your posterior chain (the muscles that comprise the back lower half of the body) engaging as well, such as the glutes and hamstrings. This is even more noticable if these muscles are weak.
Something you should be aware of is that the glutes and the hamstrings are activated to some extent during calf raises.
Well, in truth, more so when you perform standing calf raises.
Basically, in order to remain in a standing position when “carrying” a load both your glutes and hamstrings will go through isometric contraction.
This is true any time you are “weighed down” with something while in a standing position.
So, having a heavy barbell across the back of your shoulders before you squat will see the glutes and hamstrings isometrically contract.
Performing standing bicep curls will see the same thing happen, but to a lesser degree.
And even carrying a couple of bags of shopping will once again involve an isometric contraction in the glutes and the hamstrings.
Now, in reality the glutes (or the hamstrings) are not actively involved in calf raises.
However, I think it’s important to stress that they will be “activated” in some way.
If they weren’t, as soon as you pick up a load you would basically collapse and fall to the ground.
Okay, perhaps a slight exaggeration, but hopefully you get my meaning.
So, whether you perform one-handed dumbbell calf raises, with a barbell, or with a calf raise machine, the glutes will become stimulated.
In effect, this means that you should never feel the glutes during seated calf raises, but I know that some people do.
I shall touch on this point in a moment.
Even though calf raises seem to be a very simple exercise in terms of execution, this doesn’t mean that they’re never performed with poor technique.
In fact, I would rate calf raises as one of those exercises where it is quite common to not feel the calves working because of incorrect form.
I’ve previously spoken about pushing through the toes, as opposed to lifting the heels, in my article about calf raises hurting your feet.
And this is just one of many errors that can stop you feeling calf raises in the target muscles, i.e. the calves.
Something I see quite often is people bringing the hips into play during calf raises.
This is most commonly done by slightly hinging at the hips.
In truth, if you’re doing this you probably don’t even realise it.
The movement can typically be so slight that it’s hardly even noticeable.
It’s almost as though you’ve managed to get your body into a modified Romanian deadlift stance.
So, your hips are pushed slightly back and your torso is angled slightly forward.
By doing this you are activating the glutes to far greater effect.
This is why you may feel it in your glutes if you’ve taken up this body position during seated calf raises.
In fact, this also brings the hip flexors into the equation, which is why some people complain of tight hip flexors, or hip flexor pain whenever they perform calf raises.
Additionally, this hip-hinge type stance may also cause you to bend at the knees, which will then activate the hamstrings to greater effect.
All of these minor indiscretions are taking the impact of movement away from the calves and placing stress on various other body parts.
And this is usually why you feel a “burn” in the glutes rather than the calves.
I would say that the major reason that either your hips or knees come into the equation during calf raises is because you’re trying to lift too much weight.
In fact, you can usually cheat on calf raises, once again, without even noticing that you’re doing it.
This is generally why I think it’s better to get bodyweight calf raises absolutely on-point before adding weight.
You may actually find that you’re cheating while using nothing but your own body weight, so you have no hope of performing the exercise correctly when using an additional load.
Anyway, back to the point, are you perhaps using too much weight during calf raises?
The calves are obviously very small muscles when compared to the quads and other muscles of the legs.
So, it is fairly common to allow the larger muscles, i.e. the glutes, to take over during a set.
As soon as you do this you’re no longer training the calves, and the glutes (or other leg muscles) are receiving all the stimulation from your movement.
You’ll be able to tell if you’re using too much weight, as there is a tendency to bend at the knees, or once again hinge at the hips.
In addition to using a lighter weight I would also suggest firing up the mind-muscle connection to begin with.
You could do this by performing a few reps of bodyweight calf exercises first (or using the calf test strength I’ve mentioned above) and really concentrating on using your calves.
So, don’t push through your toes, simply raise the heels.
Perform each rep in a slow and controlled manner.
Hold at the top of movement for a count of 3 and really contract the calf muscles.
Once you’ve completed a few bodyweight reps you can then add weight.
However, concentrate on using the exact same technique as above.
So, keep it slow and controlled, hold at the top, and really squeeze the calf muscles.
You’ll find that if you’re trying to rush through your reps at a frantic pace this usually means that you’re using too much weight.
And this is when you’ll overly activate the glutes.
One thing I will say is that the calves typically respond better to variety.
So, looking at the above example of perhaps using too much weight, you can alter this in subsequent workouts.
So, maybe do your first calf workout in the 8-12 rep range, and then another workout later in the week in the 15-25 rep range.
You can also change foot position with each set.
So, have your toes pointed forward for one set, pointed inwards the next set, and pointed outwards for another set.
You could also vary the apparatus (or lack of) that you use for calf raises.
I know many people who swear by doing calf raises on the leg press machine (or hack squat) when compared to any other way.
There’s typically no glute involvement whatsoever and the calves get a real hammering.
I’ve already spoken of using bodyweight calf exercises in addition to weights.
| 💪 Complete Calf Workout Routine 🦵 | |||
|---|---|---|---|
| Exercise | Reps/Sets | Primary Muscle | Secondary Muscle |
| Standing Plate Weight Raise | 12-15 reps, 3-4 sets | Gastrocnemius | Soleus |
| Seated Plate Weight Raise | 12-15 reps, 3-4 sets | Soleus | Gastrocnemius |
| Single Leg Seated Calf Raise | 10-12 reps, 3 sets per leg | Soleus | Gastrocnemius |
| Single Leg Standing Raise | 10-12 reps, 3 sets per leg | Gastrocnemius | Soleus |
| Pulse Raises | 15-20 reps, 3-4 sets | Gastrocnemius and Soleus equally | |
| 1.5 Calf Raise | 12-15 reps, 3-4 sets | Gastrocnemius | Soleus |
| 3-Way Calf Raises | 12 reps (each direction), 3 sets | Gastrocnemius and Soleus equally, with emphasis on different fibers due to directional changes | |
| Wall Drive Calf Raise | 12-15 reps, 3-4 sets | Gastrocnemius | Soleus |
| Squat Calf Raise | 12-15 reps, 3-4 sets | Gastrocnemius | Soleus and quadriceps as a stabilizer |
| Calf Raise Hold | Hold for 30-60 seconds, 3 sets | Gastrocnemius and Soleus equally | |
| Toe Walk | 30-60 seconds or a set distance, 3 sets | Gastrocnemius | Soleus |
| Glute Bridge Calf Raise | 12-15 reps, 3-4 sets | Soleus | Gastrocnemius and glutes |
| Single Leg Glute Bridge and Raise | 10-12 reps, 3 sets per leg | Soleus and glutes | Gastrocnemius |
| Calf Raise Circles | 10-12 reps (each direction), 3 sets | Gastrocnemius and Soleus equally, with circular motion engaging various fibers | |
| Brought to you by mybodyweightexercises.com | |||
Plus, you can change the type of load that you use.
You have a choice of single-handed dumbbell calf raise, two-handed dumbbells, with a barbell, smith machine, sandbags, resistance bands, and of course the seated or standing calf raise machines.
Basically, if your glutes are really feeling the burn with your current preferred calf raise variation, try something else.
I know we tend to look for the “best exercise” with all the various body parts.
And when it comes to calves, we most commonly view the standing calf raise as the best way to train the gastrocnemius, and seated to train the soleus.
However, a bit of variety could help to once more fire up your calves and take the strain away from your glutes.
If you know you know, check out my article about calf raises making you feel like you need to pee!
Hi, I’m Partha, owner and founder of My Bodyweight Exercises. I am a Level 3 Personal Trainer and Certified Strength & Conditioning Specialist through the Register of Exercise Professionals, United Kingdom. I have been a regular gym-goer since 2000 and coaching clients since 2012. My aim is to help you achieve your body composition goals.
