The benefits are more than an extra $90 in the bank.

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Photo by Ryan De Hamer on Unsplash

I didn’t grow up in a gym-going family, so I didn’t start going to the gym until college. At that time, I alternated between the campus rec center and a small gym close to home with the cheapest short term membership I could find.

Being a broke college kid, I was just happy to be exercising. I had no issue with huge rooms packed with sweaty people. I didn’t think that locker rooms needed anything other than somewhere to lock up my gym bag.

My interest in fitness grew in stride with my disposable income. …

Sharing your fitness journey on social media will enhance your motivation and inspire your online community.

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Photo by Anastase Maragos on Unsplash

Posting about fitness on social media isn’t all about taking selfies in the locker room. You may think that you don’t look like the kind of person who should be posting about fitness. It doesn’t matter what you look like. If you value fitness, or you want to be someone who values fitness, there is no reason you shouldn’t be using social media to talk about it.

Creating posts that are interesting and helpful to your followers is generally well-received, help others, and help you stay consistent when your motivation is low.

There are three primary reasons why posting about fitness on your social media will benefit you. …

Many people underestimate how strenuous this winter chore can be

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Photo by Anna Hill on Unsplash

Shoveling snow can be as hard as a challenging workout at the gym. Regardless of your age, health and fitness should be your most significant consideration when deciding if you should shovel snow or hire it out.

According to an article published by BBC News in 2017, “Every winter, about 100 people in the US die while shoveling snow.”

Cardiologist Barry Franklin is an expert in the hazardous effects of snow removal. He advises that adults over 55 should avoid shoveling snow altogether. …

Running without technology can bring balance and fun back into your training.

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Photo by Free To Use Sounds on Unsplash

I started running as a college freshman in 2004. My roommate was a cross-country runner, and she promised me if I trained for a half-marathon, I could eat whatever I wanted. At the time, I was on the ice cream with every meal diet, so the promise was very appealing.

I spent the little money I had on a first-generation iPod and a nice pair of running shoes. Back then, running watches were bulky and expensive, and I didn’t care enough about running to invest in a watch.

I planned my runs based on how much time I had or how I felt that day. Running was painful and difficult at first, but as my endurance improved, I fell in love with the quiet freedom I experienced. …

Americans are obsessed with food and diet, and most people go online for information.

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Photo by Brooke Lark on Unsplash

The world of diet tips is overwhelming and often confusing. Anyone can publish their opinions. Social media and blogs are full of self-proclaimed experts and actual experts. It’s important to know how to tell the difference.

I went directly to a Registered Dietician to ask for advice on how to navigate the minefield of online nutrition tips.

Tori Eaton RDN is an Integrative and Functional Nutrition Practitioner. She is passionate about helping real people get quality information on nutrition. …

Just because it worked for one charismatic entrepreneur doesn’t mean it’s going to work for you.

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Photo by Sandra Seitamaa on Unsplash

The 75 HARD Challenge is the latest extreme self-transformation trend sweeping social media. The program creator Andy Frisella claims that it’s not a fitness challenge. Interestingly, the rules include twice daily exercise, adhering to a diet, and daily progress photos. I’ve been in the fitness industry for over a decade and can say with certainty that 75 HARD absolutely is a fitness challenge paired with a crash diet.

The program is defined as “a transformative mental toughness program,” because Andy Frisella is an entrepreneur who is more qualified to give advice on business strategies than fitness.

The challenge promises to “completely overhaul the way you think and act” and help you to “be in the best physical shape of your life as a result of the mental transformation you have made.” …

The best athletes of all time show us that the way we train is the way we live.

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Photo by Quino Al on Unsplash

For several years I trained a successful attorney who was striving to run a four-hour marathon. Upon completing his first marathon, he set his sights on the next goal. He recognized that improving his personal best time would take more than simply trying harder next time. He planned to improve the way he trained. After a particularly bad run, he jokingly told me,

“Marathon times are like prom dresses because nobody cares about them but you.”

What was implied was, “but they do matter — very much.”

The sentiment resonated with me. I have trained for races, competed in CrossFit, and hiked up mountains just to reach the top. I am the only person who really cares about these accomplishments. None have directly led to financial gain, career advancement, or notoriety, but I know they are an important part of who I am. …

Spoiler — most people are winners.

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Photo by Daria Nepriakhina on Unsplash

I have been trying to convince people to workout at home for years. It saves time and money. You can exercise in your pajamas and choose your playlist.

Even before Covid-19 caused widespread gym closures, the fitness industry was shifting. Big corporate gyms have business models that rely on large membership bases and the assumption that most members rarely show up.

According to Stacey Vanek Smith writing for NPR:

If you haven’t been a “gym person” in the past, chances are good that paying for a gym membership won’t change that. …

Running is more about the journey than the finish line.

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Photo by Spencer Imbrock on Unsplash

In January 2020 I signed up to run the New York City Marathon with the NYRR Team for Kids charity. I haven’t trained for a marathon in a decade, so I knew that if I was going to do it again I needed to go big. By early March my flights and hotel room were booked and I practically had my race outfit picked out. I was nearly halfway to my fundraising goal and I had several great events lined up for the spring and summer. …

It’s not because she’s bad at her job.

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Photo by Sven Mieke on Unsplash

It would be frustrating to learn that you’ve never done a single push up right even though you have been doing push ups in classes for years. It’s infuriating to find out that squatting doesn’t hurt your knees — doing hundreds of squats poorly hurts your knees.

I primarily train people one-on-one and have had clients ask me, “why didn’t anyone tell me I was doing it wrong?”

Don’t blame it on a bad instructor. Blame it on a bad class format that doesn’t allow time for proper movement instruction.

Many popular classes jump right from a general warm up into the main workout with the expectation that everyone will follow along to varying degrees of success. Once the class is rolling, individual attention usually goes to people who need the most help. …


Sam Randolph

Trainer. Painfully empathetic introvert. Storyteller.

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