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Are you ready to revolutionize your health and well-being? Welcome to The Reformed Fitness 63 Day Transformation Program – a groundbreaking program where you get 1 on 1 guidance towards a healthier, happier you without wasting time on trends, gimmicks, and fads that don't work. Discover how our program's unique blend of personalized coaching, efficiency, and evidence-based strategies can help you achieve sustainable results in just 63 days.

The Reformed Fitness Difference: At Reformed Fitness, we understand that health isn't one-size-fits-all. That's why our program is built on the...

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Running is a fantastic way to stay fit and healthy, but it's not without its risks of wear and tear. Whether you're a seasoned marathoner or just starting out, injuries can derail your progress and sideline you from your favorite activity. Fortunately, there are steps you can take to minimize your risk of injury, and it all starts with incorporating the right strength training exercises into your weekly workout routine.

Why Preventing Running Injuries Matters

Before we dive into the specific exercises, let's take a moment to understand why preventing running...

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Unlock the secrets to combating sarcopenia and preserving your muscle strength with evidence-based strength training. In this comprehensive guide, we'll delve into effective strategies to ward off muscle loss due to aging, enabling you to maintain a vibrant and active lifestyle.

Understanding Sarcopenia: The Silent Thief of Muscle Mass

Sarcopenia, often referred to as the silent thief of muscle mass, is a common challenge faced as we age. It's essential to comprehend the impact of this condition on your overall well-being and take proactive measures to...

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In the journey towards weight loss, understanding the science behind calorie burn is crucial. In order to lose weight you need to be in a caloric deficit. The problem is people think they are burning more calories than they actually are when it comes to exercise. Whether you're an avid walker, a dedicated runner, or a strength training enthusiast, knowing the amount of calories you burn can empower you to make informed choices in your fitness routine. Let's delve into the specifics of how many calories you burn from different exercises and what it actually takes to lose 1 pound of fat from...

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In the world of strength training, setting and achieving goals is a fundamental aspect of progress. However, not all goals are created equal. Understanding the difference between Process Goals and Outcome Goals can significantly impact the efficiency of your fitness journey. In this article, we'll delve into the nuances of goal setting, focusing on the benefits of prioritizing Process Goals over Outcome Goals, particularly in the context of strength training.

1. Defining Process Goals vs. Outcome Goals

Process Goals

Process goals center around the actions and behaviors...


The fitness industry has witnessed a significant transformation over the past few years, with the rise of virtual personal trainers revolutionizing the way people approach their fitness goals. Virtual personal trainers, also known as online personal trainers, leverage technology to provide personalized workout plans, guidance, and support to individuals, no matter their location. This article explores the reasons behind the increasing popularity of virtual personal trainers and how they are changing the fitness landscape.


In today's fast-paced world, maintaining good health and fitness has become more important than ever. Regular exercise and a balanced diet play a crucial role in ensuring overall well-being. However, with so much information available online, it's easy to get overwhelmed and confused about the best fitness practices. In this article, we will cover four fundamental fitness basics that you should never forget. These simple yet powerful principles will help you on your journey to a healthier and fitter lifestyle.


Welcoming a new baby into your life is an exciting experience. However, as a new mom, you may find that your body has gone through significant changes during pregnancy, and this can be overwhelming. One area that often requires attention is postpartum strength training. In this article, we'll take a closer look at the importance of strength training after giving birth, how to get started, and some tips for incorporating it into your busy schedule.


We understand that staying active during pregnancy can be a challenging task for most women. However, it's crucial to maintain an active lifestyle during pregnancy for numerous reasons. Here are seven compelling reasons why you should stay active during pregnancy.


While endurance training is important for building up the cardiovascular system, strength training can improve muscle strength, power, and endurance, which can ultimately lead to improved performance and injury prevention.

In this article, we will discuss the benefits of strength training for marathon runners, the best strength exercises to include in your training program, and how to incorporate strength training into your overall marathon training plan.


There is no doubt that strength training is beneficial for your health. Strength training can help you lose weight, reduce your risk of chronic diseases, improve your balance and coordination, and even improve your mental health. However, recent studies have shown that strength training can also help you live longer.

In this article, we will explore the benefits of strength training on longevity and provide you with tips on how to get started.


Strength training is a fantastic way to improve your overall health and fitness. Not only can it help you build muscle and burn fat, but it can also help you live longer. In this article, we'll explore how strength training can benefit your health, and provide some tips for beginners looking to get started.


Strength training, also known as weight training or resistance training, has numerous benefits for physical health. However, research shows that it can also have a significant impact on mental health. In this article, we will explore the link between strength training and mental health, and how it can improve your overall well-being.

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If you're like most busy people, you are either tired of wasting time on exercise routines, 90 day challenges, and meal plans that don't work designed by "exercise professionals" who just want to make a quick buck OR you are looking to get started exercising and want to avoid all of that. When it comes to losing fat there is a lot of noise coming from all angles how are you supposed to know what actually works? Reformed Fitness is different from the rest of the noise in the exercise industry. We've helped 100's of busy people like you who want to look and feel their best without wasting...


"Should I also be doing cardio outside of my strength training workouts?" As an exercise physiologist this is one of the most common questions that I hear. My first answer is always "you are already doing cardio right now!" There is a common opinion amongst people that resistance exercise and aerobic exercise are two sperate things. If you're resistance training then you're doing it to build strength and muscle and if you are doing aerobic activity you are doing it to improve your cardiovascular health. Exercise scientists continue to challenge this perception by highlighting the many...

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You've been exercising for months and after seeing some initial results you've hit a plateau and can't quite figure out why. You've tried to increase the weight of the exercises, you've tried to change the exercises that you are doing or the order of your workout, you've even tried increasing the amount of times you are working out in a week but nothing seems to help you break through that pesky plataeu.


Everybody knows in order to stay healthy it's imperative that you are able to stay active. Spinal disorders are the most frequent cause of activity limitation among people below the age of 45. The rate of doctor visits caused by low back pain (LBP) is second to only cardiovascular problems among chronic disorders.

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Anybody who has exercised or been active has probably experienced some form of soreness the day or few days after physical activity or exercise but where does that soreness come from and is it a good was to gauge the effectiveness of a workout? Is it possible to avoid this soreness altogether?

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It is well known that stretching will improve your flexibility otherwise known as increasing your range of motion (ROM). Range of motion is the angle by which a joint moves from its resting position to the extremities of its range of motion in any given direction.

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Over the past several years there has been a lot of attention given to the concept of "The Fat Burning Zone" of cardiovascular exercise. The reason for this is likely because so many people have fitness goals based around weight loss, fat loss, and improving body composition.

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When looking for a new workout program most people think about all different types of exercise they can start engaging in to meet their desired goals. No matter what your desired outcome is from your exercise routine strength training or resistance exercise can help you achieve those.


Regular exercise is one of the keys to being able to lose weight and keep it off forever. The problem is it's hard to know how to structure your workouts to support your weight loss goal.

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It's widely known that resistance exercise has many benefits including fat loss, muscle growth, increased strength, improved cardiovascular health, and reduced risk for disease and death. This is why if you walk into any health club you will likely see many people engaging in resistance exercise. You'll see a myriad of different exercises being performed but one thing is likely to be in common amongst most exercisers... their repetition duration and speed. This is likely because they are unaware of the role rep speed and duration has on the effectiveness of their workouts. This article...

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There is a lot of misinformation regarding protein intake, knowing which sources of information to trust can be hard. In this article I will try to debunk some of the most common myths about protein and give you a science based protein intake recommendation that will help you lose fat while maintaining and/or improving your muscle mass.


Losing weight is hard. Stop making it more complicated than it has to be! Understand HOW your body loses weight and start conquering your weight loss goal today!