3 Things to Consider About the One Punch Man Workout

One Punch Man Workout
One Punch Man will kick your boring workout into high gear.

First off, what is One Punch Man? If you have never heard of this Japanese manga, then you probably have not heard about the One Punch Man workout. For the sake of understanding the workout and the hilarity of this trend, you need to understand One Punch Man’s story.

One Punch Man is a comedic Japanese anime that follows the story of the world’s strongest man. In many ways, he is exceptionally normal and lives an exceptionally average life. Unlike the other heroes in this show, he doesn’t seek out fame or fortune. A governing body called the Hero Association ranks heroes by class starting from C-Class to A-Class. The highest-ranking class is called S-Class. Essentially, heroes in this class are labeled as superheroes.

Satima, One Punch Man, is perhaps the most powerful superhero with the ability to take out any enemy with one punch. He is dissatisfied with this because he wants to be challenged to a real fight. However, nobody can match his strength.

One Punch Man’s simplicity, nobility, and hilarity are what draw attention to this manga and what has drawn significant attention to his workout routine. Satima claims that he became the strongest man alive by doing this workout every day for three years.

His 7-day a week workout goes like this:

100 pushups, 100 sit-ups, 100 squats, and a 10K run (6.2 miles)

First note, do not work out this strenuously for 7 days a week. Your body needs a break to recover and to actually build those muscles you are working out. Now, this kind of workout is not for the faint-hearted, especially if you are just getting started. However, it is completely achievable and a good basis for a workout that you can build on in many ways.

Now that you’re all caught up let’s get into the logistics of this workout routine. These are the aspects of this workout that you need to be aware of in order to keep your body safe and actually see decent results.

Get Started With the One Punch Man Workout

It is completely inadvisable to go full force into this workout, and for most, it probably isn’t possible. Therefore, to get started you have to set incremental goals for yourself. It’s best to break down progress into weeks at a time.

This way, you do not over-exercise and injure yourself and you give your body some time to adjust to more intense sessions. If you complete this workout without proper rest and proper progression, then you can do some serious damage to your body.

Week 1

Try to accomplish a quarter of the amount, to begin with for five days out of the week. This puts you at:

25 pushups, 25 situps, 25 squats, and 1.5 miles

I guarantee that you are not built like an anime character, so give yourself at least two rest days out of the week.

Week 2

30 pushups, 30 situps, 30 squats, and 2 miles

Week 3

40 pushups, 40 situps, 40 squats, and 3 miles

Week 4

60 pushups, 60 situps, 60 squats, 4.5 miles

Week 5

80 pushups, 80 situps, 80 squats, 5.5 miles

Week 6

100 pushups, 100 situps, 100 squats, 6.2 miles (10k)

The biggest issue that people face with the One Punch Man workout is the lack of progression after some time of using this series of exercises. However, the best part about this its striking simplicity that parallels One Punch Man’s overall simple lifestyle.

Avoid the Plateau of Progression

Because the One Punch Man workout is so simple, you can manipulate the exercises to continue seeing progress. This is a total body workout, but some muscle groups are missing from this routine. The muscle groups that support the main groups like your core and your chest need some attention too.

To fill this gap and to make sure all of your muscles are on the same page, add a pull motion. This could be in the form of a pull-up or you can use equipment like resistance bands or suspension kits.

Speaking of equipment, modify this workout to continue progress by using different types of weights, bands, and machines. Let’s break down how to modify each of these exercises to support progression and muscle growth.


Modifying pushups to make sure that they are keeping up with your muscle growth is easy. You can use equipment like pushup bars, an exercise ball, or a bench. These types of equipment make you do pushups at an incline or decline.

Pushup bars in particular allow the user to work on their range of movement and make pushups a little easier on the wrists. If you’re going to be doing this workout for an extended period of time, then you should consider using these bars. Make sure that you are not damaging your wrists five days a week.

Decline pushups at different heights exercise the synergistic muscles associated with the pectoral and clavicle muscles. Using a bench or some other form of a footrest helps you change up your pushups to work more on increasing mobility around your shoulders and the aforementioned muscle groups.

Decline Pushups with Exercise Ball
Decline pushups with exercise ball.

Modify your pushups by also adding in extra movements that increase or decrease their difficulty. Modified pushups usually mean that you are resting on your knees instead of toes to complete the exercise. However, you can modify your pushups in many different ways by widening your hand position, doing more explosive actions, bringing your hands closer together, and so on.

Check out this article for 6 ways to change up your pushup.


As everyone knows, you can do squats with or without weight. The One Punch Man workout does not specify using any weight. However, if you want this workout to stay effective and build muscle, then you should incrementally add a small amount of weight.

Goblet squat with kettlebell
Goblet squats with a kettlebell for weight.

Make sure that you are not trying to complete too many reps with a weight you cannot handle. The best practice is to only add weight in increments of five to ten pounds as you progress. This way you are challenging yourself within your means. For challenging squat weights, you should only complete a maximum of 12 reps.

Without weights, however, you can modify them in a few different ways. Here is an article with 8 different squat modifications that you can use to change up your day to day One Punch Man routine.

Example of alien squats where you jump upward then come down into a squat.


As with any other exercise, you can add weights to your situps, but you can also modify them to focus on different parts of your core. Most experts agree that situps are not necessarily the best way to improve your core and get that six-pack. They risk your spinal health and do not actually work out the stabilization muscles that are located deeper in your core. Here’s what you can do instead:

You can do planks in different forms. Start by working your core with regular forearm planks and then move on to more advanced versions with leg raises and side planks.

You can complete flutter kicks instead of pushups for an ab burning exercise.

One Punch Man Workout - core

You can also do simple leg raises to work out your core without the spinal damage that you can cause from an improper form and repeated use of sit-ups.

One Punch Man Workout - core


Running is a tricky workout that really depends on your body type. Some people can run every day without much issue while others can experience serious knee and shin injuries. This all depends on your running form as well as your body type.

If you want to increase your cardiovascular health beyond running the infamous 10-kilometer portion of this exercise, then you must add a weighted vest. Make sure that you are completing this workout in proper running shoes as well. bad running shoes can promote bad form and impact damage on your joints.

You must listen to your body when increasing your distance and improving time. It’s natural to experience an endorphin high that makes you want to challenge yourself beyond your stopping point. Therefore, you need to really understand where to draw the line when you’re working up to the 6.2-mile goal and beyond.

Nutrition and the One Punch Man Workout

The final consideration of this workout routine is the foods you eat while completing it. As will anything, your diet is equally as important as your exercise. Thus, if you do this workout to build muscle, then you must supplement that with the proper consumption of protein.

This means you need to focus on eating eggs, salmon, nuts, chicken, soybeans, and much more. One Punch Man never specified the foods he ate to pair the workout routine, so get creative! It’s important to stay nutritionally aware as physically aware. It’s especially important to be aware of your diet if you are burning large amounts of calories per day.

Your muscles will have a very difficult time recovering if you don’t feed and water them as you do for your house plants. The only difference is your muscles are 1000% vital to your health as keeping a plant alive is probably important for your mental health. Same practice, different application.


The One Punch Man workout is great for getting started on your fitness and health goals. This workout provides you with a full-body workout that meets your cardio needs as well as your muscle growth needs.

Absolutely do not train every day without rest and make sure to modify and adjust your methods for completing the exercises. This will keep you from becoming stagnant in your growth as well as make sure you are working out less focused on muscle groups that are important for mobility and strength.

Personal Trainer of the Month: Sakura’s Fitness Pal

We love sharing about our awesome team of personal trainers. This month we have a unique duo helping change lives. Matthew Griffith and his husky Sakura have a unique origin story and now run their personal training business called Sakura’s Fitness Pal. For their clients, they provide fitness and nutritional coaching and a helping hand for every step of the process to live healthier and more active lives. The duo is based out of Macon, Georgia.

Matthew Meets His Fitness Pal

Matthew and his fiance came across Sakura when they decided to visit their local animal shelter to play with the dogs for the day. They absolutely did not intend on adopting a dog. However, the woman running the shelter told them about Sakura’s predicament.

Sakura making sure Matthew is exercising with proper form.

Sakura had been in a kill shelter. The adoption clinic couldn’t take her in because they were at their state limit. She was hours away from being euthanized. The woman at the shelter was torn about not being able to save her, so she informed Matthew and his fiance of her situation and they jumped on the opportunity.

As most people know, huskies are extremely active animals, so Matthew had to find a way to keep her energy at bay. He figured he needed to step up his own fitness game and running with Sakura would be a great way to get started.

As they continued to run together every day, they ran into a woman who owned a local gym. She invited both of them in to try out her training classes. After that, she took Matthew under her wing and guided him on how to live a healthier life. She also embraced Sakura into her gym with open arms!

The Duo Start Their Own Business

Matthew and Sakura make sure to get in their daily exercise together.

Matthew was already on his own path to eating healthier. A year before, he had made the change to a plant-based diet. His and Sakura’s journey complemented that nutritional challenge with a focus on physical fitness.

They started attending regular 30-minute classes at the gym for full-body workouts. Eventually, the gym owner offered Mattew a job as an instructor. He quickly fell in love with it and eventually became fully certified to start his own personal training business.

Matthew named his business Sakura’s Fitness Pal. His goals for his business are not just to provide some guidance and send clients on their way. He works on the value of being a pal to his clients and helping them stay on track if they fall off or have days where motivation is hard to conjure.

Both he and Sakura are sources of guidance and continued support.

“I love meeting people exactly where they’re at on their journey,” he says, “We’re all at different places and love learning how I can, as a personal trainer, teach them long term changes they can make to live more active and healthier lives.”

To manage his growing client base, Matthew started using FitSW after trying out a few different apps. A feature that benefits him the most is the ability to stay in consistent contact with his clients. He can assign tasks as a medium for his habit coaching and stay in touch with how his clients are doing with automated emails and updates about the completion of tasks.


Their story is just a reminder of how awesome our team of FitSW trainers and coaches are. Thank you, Matthew and Sakura, for what you guys do to help people in your community live healthier and happier lives. Follow him on his Facebook and don’t forget to check out his webpage while you’re at it!

Seeing as it’s the holiday season, we would also like to give thanks to the rest of our growing team for educating people on how to live healthier lives. In such troubling times, more and more people are requiring the kind of support you all provide. We want to support you in reaching those people by giving you guys the tools you need to run your business and run it well.

Personal Training Costs: What to Expect When Starting Out

Personal training costs can be a bit of a battle when getting started with your fitness business. When getting started, you will have to pay your way through education and purchase all the essential items you will need to cater to the clients you want to help. The costs for equipment will depend on how you focus your training. Another thing to consider is where you will be conducting your training. These days, many people are going virtual, so you will have to pay for a method for reaching clients online.

The aforementioned points are just the tip of the iceberg when it comes to all things considered for personal training costs. Therefore, we are going to break down the costs you should expect starting from the certifications you receive to the delivery method of your training experience. We will even go over how much you should cost as a personal trainer.

These are the personal training costs broke down into how much you will spend in each sector.


As a personal trainer, you have many different options for certifications. Getting certified will be the largest of your personal training costs. Some certifications are specific to certain training styles. An example of a specified certification is from the National Strength and Conditioning Association. No need to guess what that certification specializes in. Nonetheless, these options vary depending on where you are located as well. Here is a quick overview of pricing for the top three certifications for the United States, the U.K., and Canada.

United States

Many certifications based out of the United States are internationally recognized. Therefore, the following certifications apply to the following countries. However, different governing bodies set standards for fitness instructors all over the world. Also, these certifications are all available for financing over time so that you can get certified without breaking the bank all at once.

American Council on Exercise (ACE) – Right now, the three pricing options for becoming certified as a personal trainer through ACE are all 50% off. Usually, the full package is $1,499 and the smallest package is $849. The resources you want to purchase to prepare for the exam and to refer back to throughout your career determine the price package. ACE requires that you recertify by taking an assessment for your knowledge and taking continued education classes.

National Academy of Sports Medicine (NASM) – This certification is slightly cheaper where the minimum package is priced at $799 and the highest package with the most resources is priced at $1319. There is a much bigger difference in the tiers in terms of the resources you purchase. With a NASM certification, you are much better off to put the money down for the full package to have long-term support and resources. With this package you also are recertified for life, so you do not have to continuously repay. You just have to maintain your education.

International Sports Sciences Association (ISSA) – This organization offers certifications for personal trainers at the basic level and up to earning the label of Master Trainer. The basic package to certify as a personal trainer is priced at $1,598. The master trainer package is priced at $4,794. These packages include certifications in personal training and nutrition and additional courses for extended learning.

United Kingdom

The UK is a bit different in structure for deploying certifications. They have schools with courses that are certified by the governing bodies like CIMPSA, Active IQ, Reps, and YMCA. Many trainers in the U.K. are also certified through NASM and ISSA. Personal trainers learn in levels to build upon knowledge and certification for different levels of fitness instruction.

HFE – An industry-leading training provider of personal training courses with affordable prices and flexible payment plans. Personal training courses start from just £545 for Level 2 Gym Instructor course and £1,110 for Level 3 Personal Trainer course. As standard, each programme includes cutting-edge print and digital learning materials as well as expert training and unlimited support for each student.

PT Academy – £2000 is the most you would pay for a single course. This school actually offers bundles of courses to save money and ensure a comprehensive learning experience. Right now, they have their courses on sale for up to 70% off.

Study Active – This is one of the cheapest options for personal training schools in the U.K. and they are certified by Active IQ, CIMPSA, and Reps. The most expensive Level 3 course is £1,248.

Origym – This personal training school is a partner of FitSW and offers comprehensive courses from Level 2 up 4. They have three tiers of course packages with the Elite level being their highest and priced at £2,699. The lowest-priced is the Gold Diploma at £999.


Canadian Society for Exercise Physiology (CSEP) – With this certification, you would be looking at spending about $1,215 (CAD) on the high end. The price varies by how many extracurricular sessions you attend for extra test prep.

Canadian Fitness Education Services (CFES) – Certification through this national fitness organization is around $200 (CAD). With this program, you have to learn through tiers. Initially, it will cost around $126 to get your weight training certification. After that, you have to pay an additional $73 to become a fully certified personal trainer.

Canadian Fitness Professionals (Canfitpro) – The prices for this certification depend on the timing of your enrollment. If you enroll in a course three weeks before the date of the class then, you will get the early bird prices. Membership with Canfitpro also affects their prices for getting certified. For non-members, it costs $647 for the full certification package, and for members, it costs $519.


No matter how you want to reach your clients, you should have a set of equipment that you can take anywhere with you. Equipment does not have to be ridiculously pricey especially because your clients might benefit from purchasing their own equipment. Now, if you are becoming a trainer in a health club, then this does not apply to you!

Health Equipment

First, you will need some equipment to track and monitor your clients’ metrics. This could be to track their body composition progress or to make sure that your clients are in the right condition to complete workouts.

You should have a blood pressure kit and stethoscope to monitor clients who may have health conditions that make strenuous exercises a bit dangerous. This kit should cost anywhere between $20-$30. They have cheaper kits, however, you want to ensure that your equipment is reliable.

Blood pressure monitoring is extremely important for clients with health conditions.

Additionally, for clients with lung conditions, it would be beneficial to carry a pulse oximeter to monitor their oxygen levels and heart rate. This will cost around $20 to $25.

Pulse OX readers are something traing
A pulse oximeter for monitoring client’s oxygen levels and heart rate.

Metrics are extremely important to track for the client and the trainer. Calipers are a vital tool for trainers to track BMI wherever they are. Digital calipers can cost between $10 and $25.

Caliper tool for BMI

Exercise Equipment

A ton of different options exist for getting started with purchasing equipment, but these are the ol’ reliable. I will only include pictures of the items that you should specifically watch out for. No need to hurt your intelligence because I’m sure you know what a yoga mat or a foam roller is.

Carry around a couple of yoga mats for you and your clients to use. A decent mat will cost you around $20. Floor exercises without them are extremely uncomfortable! It would be a shame if your client forgot theirs and you had to adjust the whole workout.

Suspension training ropes are an important piece of versatile equipment to have with you as well for bodyweight workouts anywhere you go. An average lower-end kit ranges in price from $50 t0 $80. Make sure to purchase a kit with multiple anchoring methods. You do not want to limit where you can suspend them.

Suspension training kit

Resistance bands are another good item to have and can be relatively cheap with prices ranging from $8 to $10 for a starter kit.

Foam rollers are great to have with you for those cooldowns post-session. Foam rollers come in all different shapes, but a decent one to start with will cost you around $25.

Don’t forget the classic cardio machine – jump ropes. Jump ropes provide a great workout and are one of the essentials for any trainer. You can get a digital jump rope that tracks metrics like speed for you for $15 and under.

Personal training costs - Digital jump rope

Cones and agility ladders are a great purchase for any workout cardio, speed, and agility related. You can find these in a kit for around $20

Personal training costs - Agility kit
Find a kit like this for agility exercises.

The last piece of recommended equipment is a plyometric box. This will probably be the priciest piece of equipment ranging from $80 to $140 depending on your preference of foam, wood, metal, and other features. They all do the same thing and have similar sizing. Just make sure the one you purchase will not collapse on you or your clients!

Software and tools necessary

Your personal training costs for this sector break down into some pretty simple segments. Think about the tools that you want to employ to help your marketing and your managing.


For marketing, you have lots of options. To start, word of mouth is your best bet but focus on developing your brand. Brand awareness is extremely important and facilitates client acquisition. In a previous article on branding, you will find some information for creating branded gear that you can sell or give to clients.

Social media is a free form of marketing! Have your friends and family share about your training services on social media and keep yours updated as well.

Although you can share about your business for free, you can also run paid advertisements for as little as $5 a day on Facebook. This will run ads specific to your target audience outside of the followers you already have.

To make sure your investment is worthwhile, you need to be strategic with your audience and the composition of your ad. You can build a very specific audience for retargeting ads with data from your webpage.

Set up a webpage! You can do this for free through many sites or you can use the FitSW platform. For as little as $20 a month you can host a website, manage your clients, track their progress, and much more. We can get more into that in a bit.

Mailchimp is a tool that you can use for free to get the ball rolling on a regular newsletter for your clients and prospective clients.


Tools for client management improve your efficiency and can allow you to spend more time helping a larger number of clients achieve their goals. Thus your revenue will grow exponentially with small monthly personal training costs to client management software.

FitSW is an example of software that automates every step of the process from onboarding clients to delivering workouts, nutrition plans, and multi-day programs. You can even host live classes to meet with clients remotely.

Clients can find you as an online trainer through the sister site FindTrainGain and sign up for your services there. This is also another form of marketing that comes with the $20 per month cost.

At this price package, you can manage up to 15 clients. These clients can purchase packages, subscriptions, sessions, and make on-time payments to you all through the app. In the best-case scenario, all of these clients meet with you three times a week for an hour or less at around $60 per session. This puts you at around $9,700 per month… $2o is a cheap price to pay for that kind of power. This does not include the sales you make for assigning and guiding nutrition plans, programs, and workouts to do at home.

Setting your rates

Setting your rates depends on how many clients you believe you can onboard initially and the competition around you. Factor in the amount of time you will spend on each session and how many sessions you fit in a day.

People will usually search what average personal training costs are and they will find information for the national average. The national average is between $60 and $70 for one hour sessions.

However, location also determines what you should charge. A personal trainer in Los Angeles will cost much more than a personal trainer in Colorado Springs. the demand for trainers there is much higher and much more valued.

Your competition will be the best indicator of how to set your rates.


As a trainer, you probably won’t need a place of business, and you won’t need to purchase a business license either. Perks of succeeding in personal training are that personal training costs for running the business are relatively low.

Compare this to any other type of business and you have to worry about much more than just some equipment and a couple of software subscriptions.

As an individual, you also have full control over your business model and where you do business. You can travel to people’s homes, deliver online coaching, and never travel anywhere for work. Even better, you meet up with your customers at your home or a public park.

Often, trainers form relationships with people who own gyms and book set times to use the gym to meet with clients. Relationships you form as a personal trainer have lots of value. Relationships you form can save you a lot of money and make you a lot of money in the long run

With all of the aforementioned costs in mind, good luck and get training!

Born Tough: Men’s Athletic Wear Review

A little bit ago we announced that we would be doing a review of men’s athletic wear by a Brand based out of California called Born Tough. But we lied. We are also doing a review of some of their women’s athletic wear as well. The review will be done by Claire, a digital marketer for FitSW and chronic clothing reviewer.

Being that FitSW is a fitness software, we only thought it was appropriate to dream up a rigorous test to put the hoodie through. As many of us on the FitSW team spend our off time powerlifting, trail running, and hiking, we figured this wouldn’t be too hard.

The Article of Clothing

The piece of men’s athletic wear that we did the review on was the men’s Momentum Track Suite Hoodie in all black.

Image of the Born Tough hoodie on their website.

Right off the bat you can tell the hoodie looks like it’s pretty good quality from the image. But one of the biggest things that go me immediately before ever putting the hoodie through the works was the price. With hoodie prices getting ridiculous nowadays, it was nice to see what looked like a really nice hoodie for an actually affordable price.

The Test

What’s a good review of men’s athletic wear without a good test? I am a pretty avid hiker and I sometimes go for a trail run. I go pretty much every weekend. For those of you that don’t know, the FitSW offices are headquartered in Colorado Springs, Colorado. As a result, we have plenty of options for trails to hit whether it’s way up in the Rocky Mountains or here in town.

I went on a morning hike last weekend that was 7 miles round trip. The trail featured some open areas leaving me exposed to the wind and some loose gravel that would force me jump and climb up on rocks. At the time of starting the hike, it was a brisk 38 degrees outside with a slight wind but nothing too bad. By the end of the hike, the clouds started to clear and the sun started to come out and the temp rose to about 46 degrees with little to no wind and direct sunshine. I figured wearing a t-shirt, the Born Tough hoodie, gloves, and a hat would be enough for the hike as I didn’t want to end up having to shed layers.

Insulating the Heat and Fighting the Wind

At first, I felt a little chilly starting out, but that’s to be expected with temps in the 30’s. Once I got going, I noticed the jacket insulated heat very well and even had some protection against the slight breeze that was coming through which you don’t always find in lighter weight jackets. The zipper zips up quite high and protects your neck from the elements pretty well and the hood fits your head snug. Sometimes hoods are too big so when you pull the draw strings to prevent wind from coming in, the hood covers too much of your face. Fortunately, Born Tough got the hood just right.

The Fabric and The Fit

The hoodie is made out of a dense fabric (92% polyester and 8% fabric) and is a slim fit. Once you put the hoodie on the fabric feels tough and durable with a solid zipper. However, even for a how durable the fabric is, the hoodie stretches very well to match your movement. Regardless of what sort of exercise you are competing in, the hoodie moves with you. And admittedly I bit the dust once on some rough gravel and the jacket didn’t show any damage at all on the elbows or areas of contact.

The Wash

After my hike I figured it’d be a good time to put it the through the wash. Sometimes, hoodies will fray on the inside and get little clumps of fabric on your other clothes (so annoying). However, because of how this hoodie is made, there’s really now way for it to do that. The hoodie didn’t shrink, get stiff, and didn’t shed stuff on other clothes while in the washer or dryer.


The Born Tough men’s Momentum Track Suite hoodie is a great hoodie that fits well, goes for an extremely reasonable price, is quality, and not only works great as something to workout in but also can keep your warm and fend off some of the wind as well. If you’re looking for a dynamic hoodie that you can beat up in the gym and wear casually as well, the Born Tough Momentum Track Suite hoodie is a great option for you.

Don’t forget to stay tuned to our socials for a giveaway of the products that Claire and I have tested! We will be announcing this via NewsletterFacebookInstagram, and Twitter.

Clothing Review: Born Tough Women’s Tracksuit Bottoms

Working out in unfashionable and unfitted clothing is becoming a thing of the past. This past weekend, I tried out Born Tough’s women’s tracksuit bottoms. I am ready to say that they are some of the best athletic pants that I have owned. Athletic wear needs to keep you comfortable, be breathable, and they have to be durable. Whether you are going on a difficult hike or doing a strenuous workout, you rely on your clothes to support your range of movements.

Born Tough’s tracksuit bottoms stood the test of my bodyweight workout and a nice long hike here in Colorado Springs. Let’s get into all of the reasons why these tracksuit bottoms have me considering setting aside a budget to purchase more Born Tough athletic wear.

Check out Born Tough’s website for other colors in the tracksuit bottoms.


Most athletic wear these days is on the very high end of pricing. You pay a lot more money for fashionable clothing that fits right and lasts a while. When I read the prices for the clothing on Born Tough’s website, I was impressed. The clothing is fashionable and very affordable. For a hoodie that would otherwise cost $60, Born Tough only charges $34.

When I received the tracksuit bottoms, I was impressed at the quality of the material for the $30 price. Usually, tracksuit bottoms or leggings would be $10-$20 more. In terms of the material, the bottoms feel like a soft, snug sweatshirt.

The Workout

I’m not quite a fitness fanatic, but I love getting in my taste of nature and staying in shape.

You absolutely do not want your tighter-fitting clothes giving out on you in the middle of a workout. Born Tough’s clothing is made for a slimmer fit, and at first, I was a bit worried about the flexibility I would have. The material at touch seems very durable and not necessarily the stretchiest. However, I was pleasantly surprised at the range of motion I had.

I completed an at-home bodyweight exercise instead of hitting the gym because it’s by appointment only and they’re always full. Although, when I do go to the gym wearing these bottoms, I will be walking in with confidence. They shape my features so well! Some leggings and tracksuit pants do not accentuate your bottom half very nicely. However, these are tailored really nicely to make you look as good as you feel.

To start off my workout, I did a series of stretches beforehand and had no problem with the bottoms getting tight or pulling in uncomfortable ways. I had the same experience with the bodyweight exercises I completed afterward. Some of the exercises I did were single-leg reach jumps, trunk rotations, mountain climbers, and sumo squats.

I went on a short jog around my neighborhood afterward to cool down (and get the scoop on what my neighbors were up to). It’s a bit chilly here in the mornings, and aside from the heat of my exercise, the bottoms did a good job of keeping my legs warm against the slight breeze.

instagram image
Contoured Women’s Tracksuit Grey from Born Tough Website

The Hike

The bottoms proved extremely comfortable during my home workout. So, I decided to put them to the Coloradan test on a hike the following day.

For me, pants and leggings not staying up is an extremely annoying problem that occurs when I’m running or hiking. These bottoms have a nice elastic waistband with a drawstring, so that problem was completely mitigated.

The one issue I came across was the sweat marks showing up quite a bit. It dried very quickly and was not an issue for long. Although, light grey material is always notorious for showing any dampness. The quickness in which they dried was nice, especially for it being colder weather.

Claire wearing tracksuit bottoms on a hike.
These bottoms a great for any type of workout!

My strategy for clothing on hikes is layering because the chill in the altitude is hard to predict. I get hot pretty quickly and then vice versa, so the bottoms fit well to my needs. They kept me warm but were still breathable enough that I didn’t get too hot.

Also, the pocket held my phone snugly. I had to do some climbing around boulders to follow the trail I was on. When exercising with your phone and listening to music, it can be terribly frustrating to hold or keep tucked in your waistband. I have many leggings that have a small pocket in the waitband, but they don’t hold my phone very securely.


Born Tough’s athletic wear is great for any exercise and looking good while doing it. For the price, you receive high-quality clothing that is durable and flexible for the workouts you complete. I am looking forward to trying out more of their products in the future!

Don’t forget to stay tuned to our socials for a giveaway of the products that Gabe and I have tested! We will be announcing this via Newsletter, Facebook, Instagram, and Twitter.

6 Points to Think About as a Gym Franchisor

If you are looking to become a gym franchisor, then you are confident and secure in your business model. So first think about why you formed your business model the way you did. Doing this requires that you ask a long list of questions about your business. Here are some starter questions that you should ponder before making any financial decisions. 

What does your business structure rely on? Who does your gym attract? What kind of area is your gym located in? What are the demographics of your customers and the surrounding area’s residents? What is your gym successful in providing to your customers? What aspects of your gym do customers not like? What do your employees appreciate about working at your gym? What do they not appreciate? What benefits do your employees receive? How can those benefits be a company standard upon becoming a franchisor? Do you have a team of professionals that you trust to aid you in the process of becoming a franchisor? If not, how do you plan on finding and hiring those people?

Thought map out the questions and answers you ask yourself along the way.

That is just a small portion of the questions that you will have to ask of yourself and your business getting started. Along the way, you will have to do more evaluation and reevaluation, but try to cover all the bases initially to make becoming a franchisor a smoother process. 

What are the overall benefits of becoming a franchisor?

The best part about franchising your gym will be the empowerment you give to other fitness buffs. Your core values for starting a gym will be passed along to other entrepreneurs and fitness professionals. Franchising provides an opportunity for more people to have access to jobs and places to exercise.

In terms of business growth, the fitness franchise is one of the fastest-growing in the world right now. In a previous blog, you can find information for some of the top franchises in the last year and see a comparison of the net worth required to buy in and the total initial investment needed.

Do a comparative analysis of the successful franchises and see how they have structured their franchise agreements. Also, gather information on what the competitive rates are for buying into a franchise. 

As your business grows, you will find that your involvement is reduced and you have less liability for the day-to-day operations. All the initial stress and workload will pay off tremendously when you can start making money almost hands free.

How scalable is your business model?

Scalability is extremely important. Understand how to replicate your business in different locations with different employees and different customers. Therefore, you have to gauge how effective your model will be on the low end of budget and startup and how effective it can be on the high end of the budget and startup. Figuring out the costs of the startup can be easy if you have kept all records of the purchases you made for your gym from the beginning.

You will have to hash out a budget for interior design, equipment, employees, startup promotions, advertising, business licenses, and more. Franchisees cannot afford to run into any unaccounted for hiccups or major additional expenses. They are most likely putting their life savings on the line as well as their business partners’. 

Detail everything it took to start your gym and the steps you took to become successful enough to want to franchise. Detailing this will help you map out your franchise agreement. 

Where can you improve your gym before becoming a franchisor?

Feedback from your clients and current employees is really important to understand the critical factors that have made your business successful. The questions you ask yourself can also double as survey questions for your employees and customers. Testimonials and reviews are absolute gold for businesses, so make sure that this feedback aligns with your financial success. You could be generating a good bit of revenue, but there could be other hidden problems that would affect you in the franchisor process.

Franchising is about being able to sell your business model and brand. Have people shown interest in your brand before? 

Improving brand awareness before becoming a franchisor is imperative. You have to hash out a 6-12 month plan for increasing brand awareness. This includes running intensive campaigns on social media and even on television if your budget calls for it. 

First, develop a brand story about why you opened your first gym and why you want to allow others to do the same. A story gives much more value to your brand and gym; it gives a personalized feel to your brand for more remembrance value.

What is your USP for selling franchises?

You’d be crazy to think that the market for franchising gyms is easy to be successful in. There are exactly 489 gym and fitness club franchises in the U.S. as of this year. Many of these franchises have over a thousand locations.

Granted, all of the fitness industry is taking a major hit this year because of the pandemic. However, the gym franchise market will be wide open when the pandemic becomes less of an issue. Now is the ideal time to start planning on how you will develop a franchise out of your gym.

This means that your gym has to have a unique factor that helps it stand out as a better prospect than your competitors. This can be difficult without much credibility and brand awareness. Although that’s why it is important to focus on your marketing strategy. 

You have to really send home the notion that your gym provides a new and innovative experience that your employees and customers can attest to. Take Pure Barre, for example, this company became successful because of its unique niche for barre training and its clothing line. They are spot on with their target market and how they reach their target market.

Marketing to the right people is extremely important as your business grows and franchises out. This will aid in choosing the right locations and getting your franchisees some traction for signing clients up.

Collect data on the success of your current business model and gym. Client and employee testimonials provide for good leverage on your selling point. You will need the data to back up your claims to creating a successful model that people would want to buy into. Gathering this data can be done in local surveys, your engagement on social media, running the numbers on your revenue and expenditures, and getting the aforementioned testimonials.

What are the risks?

On credibility and brand awareness, you must ensure that the people who do purchase a franchise will run it in a way that represents your company well. Think about the policies and guidelines you want to establish and how you will enforce those. Ensuring success in becoming a franchisor relies on the good work done by the people who are buying in.

In the early stages of becoming a franchisor, your credibility is on a thin line. For companies like Planet Fitness, people know that the individual gym might not be completely representative of the whole company because there are over a thousand gyms associated. 

Therefore, if customers have a poor experience at the gym level, then they are not as quick to reject the whole company. Now, if they go to corporate and corporate does nothing to right the wrongs, then there will be a much larger problem. 

With this being said, you might want to look into building your public relations skills or hiring someone to manage PR. You never know when a crisis is going to happen and you want to be able to put any flame out as quickly as possible.

You will eventually have way too much on your plate to handle reputation management. Budget to hire people who can manage that for you.

Legal hoops and set up for the long term profits

Surround yourself with professionals who will advise you every step of the way. You will need help to properly document the process and budget for the new expenditures that come with becoming a franchisor. This is where friends who are attorneys, accountants, or marketers could really come in handy! 

Hiring good legal counsel is especially important. This will be the time when you have to layout the contracts and policies that your franchisees must abide by. This will essentially come together in the franchise agreement.

What is a franchise agreement?

Franchise agreements define the legal relationship between the franchisor and the franchisee. This document outlines the nature of the relationship and the terms of the agreement between the two parties. It will be the most important reference point for either party for what to do and what not to do. Terms outlined in this agreement are usually guided by an attorney (or multiple) and are legally binding. Business structures are usually outlined in this agreement as well.

You must decide what business structure you want your franchisees to abide by when they file for their business license. When projecting the growth of your franchises, you will need to choose a franchise structure

The franchise structure that is popular among emerging franchisors is conversion franchising. Your target audience for selling franchises would be gym owners who would be willing to convert their gym to your business model and brand. This is easier on you as the franchisor because you would see a large reduction in your franchisee’s startup costs.

Brace yourself and warn your loved ones to do the same

Lots of initial effort will be required to set yourself on a successful track! You will probably not be around too much for your friends and family in the early months of becoming a franchisor. The more effort you put in initially to get things set on the right track, the better off your business will be in the long run. 

Clear and consistent communication is vital! This goes for your teammates, your family, and your friends. Your team must possess a clear understanding of your goals and expectations for franchising. This is the time that you will have little room for error. Make sure you have a clear budget for all expenses and a clear list of expectations for your team. 

As for your friends and family, times get a little tough when you are making big business decisions and plans. Don’t be afraid to ask for their support and understanding for your stress levels. If you have friends who could even be of help in advising your business decisions, then seek their knowledge!

In Summary

Becoming a franchisor means that you need thick skin and hard set goals for what you want. This is not a business venture for the weak, but it will benefit you and many communities in time.

Focus on what made your gym successful to begin with and carry those values through the process. Form the right group of counsel to help you make the most beneficial decisions along the way.

In terms of knowing when the right time to start franchising, stay updated daily on market statistics from IBIS World and other sources like Franchise Direct. Choosing the right time and the right method for spreading the word about your franchises will be important in the following year.

If you liked this article and want to read more, then check out the related blogs below! Feel free to leave us feedback in the comments as well.

Gym Franchises: What to Consider When Starting Out

Looking into gym franchises can be a costly, but wealth-generating endeavor. The return on your investment in a gym franchise is well worth the costs of starting the business if you do it correctly and wisely. In 2018, the fitness club industry was valued at almost $32 billion. Last year, the industry value went up by two billion. This means money is there to be made and lives to be changed for the better. The fitness industry may have taken a large hit this year because of COVID, but that means that there will be much more opportunity within the next couple of years to actually buy into fitness franchises.

With many gyms, unfortunately, needing to close, the market for opening gyms will be booming in the following years. Most gym franchises that are taking major hits right now will have to radically reduce the buy-in cost. Of course, all restrictions and lockdowns need lifting before we can even begin to think about taking action. Here is what to expect looking into gym franchises and how to find the right franchise for you and your budget. We will also go into detail about what background knowledge you need to brush up on before running a full-blown fitness business as a gym franchisee.

Preparation for buying into gym franchises

Most likely one can assume that you have been sitting on the idea of owning a gym for a while. You have probably been saving up your money from a personal training business or another source of income. Regardless, you want to be able to sit on a stack of cash before even considering buying into a franchise. Pulling out loans can help, but the interest rates and the overall investment is a bit daunting. It can be even more daunting if you are not all guaranteed that your business will flourish right off the bat.

Having a savings account to draw from to start your fitness franchise is the most secure option. Franchisees often run into many problems in the construction and formation of their business. This means that the budget will have to accommodate for the hiccups. It is much easier to pay out of pocket for those hiccups than having to pay for those hiccups and the overall interest on the loan itself. Everybody knows that money adds up quickly!

Consider involving some investors in your business. These people can be your friends, family, or just some colleagues that are interested in the same pursuit. Although, if you involve your friends or family in this pursuit, make sure your relationships are strong. You might have to face some tumultuous times and financials can be quite damaging for relationships.

Consult the pros!

It is also extremely beneficial to seek out professional help with accounting and money management. Approaching an accountant to make sure that you are financially prepared to take on a franchise can save you a lot of remorse and stress.

This also goes for the legal hoops you need to jump through to become a franchisee. Consult an attorney at every step of the process. You want to make sure you will not set yourself up for legal troubles down the road. It is also wise to consult an attorney to make sure that the franchisor is not trying to set you up for any unreasonable legal bindings. Without a doubt, they had their own attorneys formulate confusing contracts muddled with legal jargon that might not make any sense to the average person.

What to Consider

You also need to consider the demand for fitness clubs in your area. Building in an area with very few fitness clubs can put you in a better position to get a bunch of new members and fast. The area you choose to build your gym franchise in will also be important to rental costs if you are not the owner of the property.

Right now, people who opened their franchise before the pandemic experience issues like construction being placed on hold. Also, not enough people can attend gyms at the moment to actually see an immediate return on the huge investment. The pandemic is a prime example of hiccups in plans that are completely out of the control of the franchisee. Therefore, save your money now!

A concept to build on when thinking about how to structure your gym’s culture is the social connection that you need to build upon. Right now, more than ever, people are drawn to the social aspect of the places they invest their time in. Therefore, make sure there is a reason and a way for your customers to socialize and connect with others at your gym. Exercising, a lot of the time, is about the community and shared support for reaching each others’ goals.

However, most of the time, people do not want to go to the gym out of fear of being judged. Therefore, it is essential to cultivate an openness to your gym culture. Do your research on the fitness style that stands out to you and the customers that you want to attract. Doing research will help you get started quickly and help your franchise run smoothly in the long run.

Also, figure out what the general population of people is like in your area. Can they afford gym memberships? Are they too old to consider going to the gym? Is your area family-oriented? Can you form a childcare program? How would the residents of your community react to the opening of your gym? Are gym franchises very popular in your area to begin with?

Gym Franchises to Consider

Let’s start with the cheapest franchises to purchase and go to the more expensive gym franchises. Most of these franchises require a very high number and a very long term investment in the business. Often you will need to have a net worth of over $250,000. This is why it is imperative to save up and also maybe consider your buddies who might be good business partners. Before becoming a franchise, you need to consider what your values are in running a fitness business.

You also need to consider what the overall company is like. Make sure that that the franchising company will back you up and take care of you. Moreover, when buying into a chain of gyms, the company has a lot of power over you and your gym’s regulations. Therefore, make sure that there is a franchisee advisory board. Something of that nature should exist within the company that will have your back in case of trouble. Nonetheless, here are some nationwide gym franchise options that you can consider.

Franchise Fee and


Jazzercise logo for gym franchises

This gym franchise focuses on mixing the elements of yoga, pilates, cardio, strength, hip hop, and kickboxing. The majority of the gym-goers are female and have an average of 7 years of membership among their customers. This is a dream for gym franchisees as customer retention and loyalty is absolute gold.

This company also has over 8,000 locations nationwide. Therefore, it has been successful for some rhyme or reason all this time. You can buy into this business for the cheapest price of any commercial business. An estimated buy-in starts at $1,250 and an overall investment max at $4,000.

Anytime Fitness

Anytime Fitness Logo for gym franchises

This fitness franchise has perks like running 24 hours. This gym is available in many different countries around the world. Therefore the membership for the gym-goer is very valuable. This level of value is backed by a well-known brand and good marketing. You would not have to worry about attracting customers as the brand name does that for you.

The initial franchise fee goes up to around $42,000 and requires an overall initial investment of up to half a million. This is in the mid-range for many gym franchise investments. As a franchisee, it is important to consider the value of the brand you are buying into. Consider if your initial investment in the whole company will be worth it.

Pure Barre

Pure Barre logo for gym franchises

Buy into Pure Barre if you like trendy fitness and multiple means of income. This company exemplifies aesthetics and minimalism. You have the opportunity to sell Pure Barre clothing as well as owning your own studio. This form of exercise is available at many gyms, but many people are attracted to the focus that Pure Barre has on this training style.

The initial investment fee requires around $60,000 and you need to have around $90,000 in assets. Your overall worth must be around $300,000 to be considered for the franchise. However, you can generate revenue from clothing sales, selling classes, and training classes for your teachers. Its recommended that you be the master of barre to flourish with this franchise.

Planet Fitness

Planet Fitness World HQ Careers | Planet Fitness logo for gym franchises

Like Anytime Fitness, Planet Fitness is massively popular for being open 24 hours and its affordability. Planet Fitness has almost 2,000 locations all over the United States. The mantra this company bases its culture on is having a judgment-free place for anyone and everyone to workout at. They back this mantra with the fact that Planet Fitness has a wide range of equipment to use for anyone who wants to get fit.

The franchise fee for this company starts at $20,000 and requires an overall total investment of $1 million at a minimum. On the high end, for a fully stocked and large Planet Fitness gym, one would need to invest around $4 million.

These are just four popular and profitable options if done right. Find the detailed information for the money you will need to become a franchisee here. If I went into the very fine details of the finances it takes to open up each one of these fitness businesses, then you would be reading this article all night!

However, many more options might be local to your area. For example, here in Colorado Springs and a few other specific cities in other states, we have VASA Fitness. This is a gym designed to be aesthetically pleasing and meet the needs of a large array of clients. Their gyms are stocked with Pools, saunas, hydrotherapy rooms, massage rooms, free weights, cardio room, performance lifting area, kid care, fitness classes of all types, and more. Do a deep dive into the gyms in your area and see if more localized gym franchises fit your needs.

GYMTotal Initial InvestmentFranchise FeeNet Worth Required
9Round$79,175 – $163,275$30,000$150,000
Anytime Fitness$74,290 – $523,824$42,500$300,000
Burn BootCamp$148,830 -$353,150$40,000$300,000
CycleBar$284,350 – $497,150$49,500$600,000
F45 Training$313,200 – $485,100$50,000
Jazzercise$2,415 – $3,200$1,250
Orange Theory$608,172 – $1,800,322$59,950$500,000
Planet Fitness$968,100 – $4,113,500$20,000$3,000,000
Pure Barre$198,650 – $446,250$60,000$500,000
UFC Gym$295,057 – $4,912,007$50,000$250,000
A breakdown of the costs and requirements for popular franchises.

What to Expect as a Franchisee

Stress. Expect to be stressed until you have the right people under your wings to run the gym for you. The startup process is not an easy nor quick one. What makes it much easier though is hiring the right people. Hone your sense of judgment when it comes to people in the hiring process. When you hire the right people, then your gym will run smoothly. When your gym runs smoothly, then you will find yourself under much less stress.

Have an organized budget for your gym’s monthly expenses. This is a skill that helps in all of life’s pursuits. Creating a detailed list of your expenses from month to month will help you better budget your spending on the gym. Pair this with your estimated revenue based on the projected new membership signups, cancellations, and planned payments.

Many gym franchises require that their members sign a contract to pay for membership over a certain period of time. This is important in member retention and what to expect in terms of revenue. Predictable revenue makes life a bit easier on the franchisee.

People often compare the franchisee’s pursuit in business to getting married. It requires a ginormous investment and very long-term commitment. Otherwise, you’ll find yourself bankrupt and battered. Therefore, it’s good to have the support and advice to make smart decisions moving forward with your franchise. Compare the legal and financial advising you will need in this endeavor to marriage counseling. Marriage is absolutely not easy and you won’t always be able to make the right decisions on your own. The same goes for this business.

The good part about franchising, however, is that you will get the advising and resources you need from the franchising company. Unlike starting a gym completely from scratch. The company you are buying into relies a bit on your success as well. Therefore, they will help you get started with business plans, regulations, procedures, policies, and more. You essentially don’t have to come up with your own business model for running the gym.

In Summary

A lot of factors come into play when it comes to gym franchises. You have to be well prepared and well adjusted to running a business before even considering buying in. Always ask for advice from financial and legal professionals before laying your money down on the table. It never hurts to be told that what you’re doing is wrong or right before you actually sign away your money.

Make good connections with people who will support your business endeavor and even invest in it. This way you have a team to rely on when navigating the tricky waters of business. Make sure you also build a good team of employees so that you do not have to fear what goes on day-to-day.

Check out the rest of our blog for more articles like this one. If you liked what you read or have any suggestions, then please feel free to comment below!

A Guide to the Benefits of Corporate Fitness

Corporate fitness is a method for increasing employee productivity and saving money for companies in many different ways. Ideally, any company should want its employees to be happy and healthy. This leads to a series of positive outcomes for the company as a whole. In this article, you will find examples of effective corporate fitness and wellness programs and why they were implemented.

If you are a fitness business, then you will learn about how to find the right company for you that needs a wellness program. Corporate wellness programs can be a very mutually beneficial business endeavor for both ends. Not only is it good for business, but as a fitness business owner, you will have the opportunity to help dozens, if not hundreds of more people, become happier and healthier.

Typically, large companies with over 50 employees implement corporate fitness programs. However, there are companies of all sizes that most likely could benefit from a fitness/wellness program. Fitness and wellness are not precisely synonymous. However, they do target the same issues that employees experience in the workplace. Fitness and wellness just might imply different approaches to targeting these issues.

History of Corporate Fitness Programs

Believe it or not, the importance of corporate fitness is not a recent revelation. The earliest known corporate fitness program began in 1879 when Pullman Company created an athletic association for its employees. Granted, Pullman created a community around its company stocked with housing for its employees, schools, and shopping centers. Almost designed like our modern-day military bases without the security aspect.

In the late 1800s, National Cash Register actually implemented a requirement for employees to take exercise breaks twice daily. This company built an entire recreation complex spanning over 325 acres.

Fitness and wellness programs started ramping up after World War II. Big names like Xerox, Texas Instruments, and Johnson & Johnson started innovating the post-war fitness and wellness focus. Thereafter, the implementation of Employee Assistance Programs in the 1950s sparked the recognition and understood the need for employee benefits. It wasn’t until the 1970s that companies began to recognize the responsibility to provide healthcare for their employees.

What are the issues that corporate fitness targets?

Think about the typical day in the office. If you are reading this at the end of the workday, then I apologize for taking you back into the work headspace. But wait. That’s a problem. A typical day at work should not be that distressing to think about. Those stressors are what corporate fitness and wellness programs target.

U.S. corporate wellness market size

Health and risk assessment is the largest factor in these programs. Companies rely on their employees’ accountability and presence at work. Employees with health problems can cost companies a largely impactful amount of money. Sick days and bringing illness into the workplace can be prevented through these types of programs.

Many companies even employ anti-smoking campaigns to increase employee health and absenteeism. The less time you spend taking smoke breaks, the more time you actually spend working. The longer you’re alive and healthy, the longer you are an asset to a company. Now, that may sound a little skeevy, but if your company is willing to support you in your health and fitness, that is hard to argue with.

Companies should address stress management strategies for their employees and maybe reevaluate the system that is stressing their employees. Stress is a huge factor in health as your mental state reflects directly in your physical state.

Nutrition and weight are also important factors that companies address in corporate fitness programs. Weight and diet have a huge effect on the development of serious health conditions. Health conditions cause employees to be absent from work and also not be as productive in the workplace. If you feel sluggish or physically distressed at work, you are less likely to perform as well.

Another reason, aside from productivity, is employees as a liability in the workplace. The more fit and overall healthier employees are, the less likely they are to have a serious accident in the workplace. Accidents like these reflect poorly on the company and can be very costly.

What companies have done corporate fitness well?

Thousands of companies, small, medium, and large, have implemented effective corporate fitness and wellness programs. Let’s go over five examples of effective corporate fitness and wellness programs.

Johnson & Johnson

The company that set the modern-day standard for corporate wellness programs was Johnson & Johnson’s Live For Life program. Implemented in 1978, it pumped out some notable statistics for the effects of fitness and wellness programs. The goal of this program was to provide the resources that their employees would need to improve and maintain their well-being. These resources focused on smoking cessation, nutritional advising, exercise, stress management, and weight control. Johnson & Johnson actually saw an 18% decrease in absenteeism after implementing the campaign. 50% of its employees actually participated.


Another large company that has focused on corporate wellness is Google, of course. With its silly approaches to in-office exercise like multi-level slides, scooters, ping-pong tables, and standing desks Google employees work in a pretty fun atmosphere, to begin with. However, they have on-site gyms and fitness classes. Google even encourages its employees to teach fitness classes for their peers. On the less active end, they have arcades, “nap pods,” and free books for employees. It’s quite a holistic approach to fitness and wellness. However, Google is a multi-billion dollar company and these awesome things are not so reasonable for smaller companies. They do provide a good example of thinking outside of the box for how to implement health-conscious company functions.

Houston Methodist

This large chain of hospitals in the Houston metroplex has a notable program involving FitBits. They provided over 11,000 Fitbits to their employees to track their steps. Counting steps allowed them to have competitions with each other by hospital, by departments, by gender, and much more! Competition is the most exciting way for companies to use corporate fitness programs because competition generates engagement.

Employees of Houston Methodist also had access to biometrics scanning so they can stay in touch with their progress. This also helps them better set their fitness goals to complete!


This company falls on the smaller end of the spectrum compared to Google or Johnson & Johnson. Their approach to workplace fitness was to give each of their employees a pedometer. The employees needed to walk 10,000 steps a day every day for 3 months to receive an extra 24 PTO hours. For employees who met this challenge, the company also donated to a charity of the employee’s choice in their name. This means that the employee could also write this off of their taxes!

Therefore, this program cost Excelas a manageable amount of money and encouraged its employees to stay physically active for three months!

Borislow Insurance

This company has an award-winning corporate fitness program. Their point system lets their employees track their healthy lunches, workouts, meditations, and more. Employees trade in their points for prizes of all different types.

This company even established an on-site fitness center with fitness classes, yoga classes, and meditation classes. Employees’ participation in the fitness center and these classes earn them points as well. Even a yearly physical will earn them points!

How to become the corporate fitness solution

As the individual, trainers verge into the corporate fitness world by simply being able to network and create detailed programs. Lots of money is ready for earning by becoming a corporate fitness trainer. You can find companies in need of a solution by being very active on LinkedIn. This will help you get in touch with businesses and even advertise your solution to their needs.

You need to be well versed in what the company is all about before you pitch to them. Therefore, LinkedIn is a good place to start learning about the companies you would like to pitch to. Be persistent, but professional, with your follow-ups if you don’t hear back immediately. I recommend a maximum of three follow-ups over the course of two weeks. Sometimes emails bury easily for busy business people, so it is important to make sure they even saw your pitch.

Many companies also already exist in providing corporate wellness solutions. Find companies that interest you and get in contact with them for starting a career there. You will be a better candidate if you have fitness and wellness certifications before applying. Good luck!

If you liked this article, then check out the other articles below! Feel free to leave any feedback or suggestions below as well.

Born Tough Athletic Wear for Men: Review Coming Soon!

We are excited to announce that we are partnering with Born Tough athletic wear for men. Gabe, one of our digital marketers will be doing a detailed product review of the zip-up hoodie. After reviewing the product, we want to give you guys the chance to score some gear of your own.

Born Tough has stylish athletic wear for men.

We will be announcing a giveaway on our social media shortly after reviewing the hoodie. Follow our socials on Facebook, Instagram, and Twitter to stay updated.

While you’re at it, check out Born Tough on their Facebook, Instagram, and Twitter. Send us an email with suggestions for what you guys want in the giveaway at claire@fitsw.com. Otherwise, don’t wait for the giveaway and load up your shopping cart today!

These days, there are so many options on what athletic wear to buy and where to buy it. So let us help you make those decisions in this upcoming review and more to come down the road.

Look book for Born Tough's athletic wear for men.

Born Tough provides athletic wear for men for workouts in any weather and other accessories like face masks, hats, and water bottles. You can even find some workout accessories as well!

Check back into our blog periodically for any updates!

Training for Athletes vs. Non-Athletes: Is There a Difference?

To discuss the difference between training for athletes and non-athletes we have to first consider what it means to be an athlete. Think about what makes athletes around the world as great as they are at what they do. What is the purpose of training for athletes vs non-athletes? What is it that makes athletes good at the sport they play? As a coach, how can you take these considerations into account when training athletes vs non-athletes?

Training for athletes and non-athletes is actually very similar in a lot of ways. Athletes and non-athletes train to better themselves in various ways and their training reflects that. As in, if you are training to accomplish a specific goal then you will train a specific way in order to achieve that goal or goals.

However, the fork in the road lies in what is being intentionally impacted by the training and how training as an athlere vs non-athlete is approached. As an athlete, there needs to be a methodical, strategic approach to your training, with a clear emphasis on performance metrics. For non-athletes, this may not always be the case. Say, for example, you are training to lose bodyweight or increase confidence in your personal image, your metrics will be different than metrics based on performance.

Distinguishing Athletes and Non-Athletes

Training for Athletes

When you are an athlete, your bottom line is whether or not you are improving your performance metrics. As a track runner competing in the 400m dash, your goal is to run the best time that you can week-over-week, month-over-month, year-over-year. In order to do that, you might break your training down into key areas of focus such as speed, explosiveness, power, aerobic capacity, and anaerobic capacity. Everything you do is measured and compared against a bottom line.

An Athletes Approach

Last year you ran a 49.2 second 400 meter dash time in competition. Can you break 49 this year and run a 48 point something this year? Many athletes will even watch film of their competitions, even their best performances, and analyze what they did very well and what they did poorly. Then based on this, they will adjust their training.

Using the example above, 400-meter races are broken down into phases typically and there are different racing strategies to accompany these phases. For example, 400-meter races are typically broken down into two 200 meter splits. So say you are a 400-meter dash athlete and your time was 51 seconds at the start of the season. Then one approach you might take is to look at your split times. If you came in at 22 seconds for your first 200m split and 29 seconds for your second 200m split, then your training should focus on your overall stamina so you can focus on getting that second split time down.

However, if you ran a 25 second split for the first 200m and then a 26 second split for the second 200m, then your training should focus on increasing your speed as your stamina throughout the race held pretty strong.

Overall Training Logic

This sort of logic is applied to training for athletes across the board. Whether you’re training in competitive bench press, swimming, or gymnastics. It is a methodical break down of your training and performances to better your performance metrics. This could involved trying out different strategies and even performing different exercise to increase performance in your muscles within a very specific type of movement.

You find athletes train so rigorously because they are involved in competition. Everyday they know, someone out there is training for the same race they are. And they know if they don’t better their weaknesses in a methodical approach, they will likely not win.

Training for Non-Athletes

Like we stated above, training for athletes and non-athletes can be pretty similar. However, you do see some key differences. An a non-athlete, your focus might not always be on performance metrics. For example, if you are training to lose weight, then your focus may be placed more on body composition metrics and your training will be built with that in mind. The competition you feel might also be different. As in you, you aren’t training because Jonny across the gym seems to be losing weight faster then you and you want to beat him. You are in a competition with yourself, which, can still be just as tough as the competition athletes face, but is different in nature.

Additional Key Differences

Training for athletes will be different based on the sport and nature of the training. However, the intersection of similarities is where we find the value of training in general. Throughout this article, we will look at competitive swimming and training for that sport compared to training for non-athletes.

Competitive Swimming

Competitive swimming for athletic training.
Swimmers train more on average than most other athletes.

Competitive swimming exemplifies key similarities and differences in training between athletes and non-athletes. As we all know, athleticism goes far beyond sports on solid ground. Training in a pool setting is a form of training that people do not often address for the non-athlete personal training route.

First off, many people, both athletes and non-athletes, train in the water because of its ease on the joints. Many professional athletes train in the water when they are coming out of an injury or are trying to prevent one. You are 10% lighter in the water and there is not any physical resistance on the joints. In the water, you also have mobility on all planes of motion whereas running or walking are really only mobilities on the sagittal plane.

The ability to move on all planes of motion with a significantly reduced risk of injury is training gold. However, swimmers do not limit their training to the pool. They actually train more than any other athlete.

Competitive swimmers must develop a true sense of personal challenge to stay competitive. After all, swimming is not only about being faster than the person next to you, but it is also about being faster than yourself. This is a sport of record-setting and it reflects heavily in the way swimmers train.

A Day in the Life

Practice, Practice, Practice…

Swimmers on average spend 2 to 6 hours in the pool every day. They swim between 3 and 8 miles each practice. Olympians can rack up to 12 miles each practice! They spend the most hours out of the week training to improve their mobility and technique. The better the mobility and technique, the less amount of effort it takes to swim.

In the pool, they work on resistance training to become stronger swimmers with different tools like weights and power racks. Lungs are also a huge focus in swimmers’ workouts because they spend the majority of their races holding their breath underwater. Breathing patterns are extremely important in speed and reducing resistance when swimming.

Honing Skills With Specific Exercises

Swimmers also must focus on overall agility in the water which ties back into their focus on technique. There are many ways that they focus on the form of least resistance in the water, one being their flip-turn. This is the move that allows them to quite literally turn and flip the other direction to head back down the pool to the opposite end. This is a move that requires a perfect technique in order to maintain speed and momentum as they push off the wall.

Out of the water, swimmers also complete a whole array of weightlifting, bodyweight exercises, yoga, and pilates. They do almost every training in the book to become stronger and more agile through increased mobility.

We also cannot forget the importance of a warm-up and cool down. They spend ample time before hopping into the pool to warm up their body through a series of stretches. For swimmers, a mile or two in the pool is a quick warm-up for their muscles before they get into the thick of their main set(s). They also spend time in the pool warming up their lungs with breathing exercises to prepare them for their main set(s).

Structural Comparison

Now, think about the way non-athletes complete their training. Obviously, the amount of time spent training is a huge difference. You wouldn’t need to push yourself that hard if you are not performing in a competitive atmosphere. However, having a sense of competition for one’s self and with peers is a great way to push to reach those goals.

The structure of the training is the same. You must stretch, warm-up, complete the main sets of the workout, then cool down. Some might do this twice a day depending on their goals similarly to swimmers. Non-athletes can train in a pool in many ways, do bodyweight exercises, do weight training exercises, do yoga, pilates, etc. Therefore, the options for training and focuses on training are the same.

The difference in the structure of the training is just the intensity. As a non-athlete progresses in their personal training, they will amp up what that training entails. This will mean they will do continuously more difficult workouts as their fitness and athleticism increases.

The Mindset

You cannot expect your body to improve and become fitter unless your mind is fit for the training. Swimmers have to possess one of the most intense mental disciplines of any athlete. They train the most time on average and swimming is mostly about personal record-setting. Swimmers are constantly working to beat the clock and the times they have recorded before to become faster and faster.

Swimming is also an extremely repetitive and focused sport. Unlike basketball or football, it is just the swimmer and the pool. With other sports, there is an intense amount of things to think about which requires a different type of mental discipline and focus. With swimming, the swimmer is focused on the stroke, the breath, the kick, and the walls that sit in front and behind them. They cannot afford to think about anything else as they risk the technique that they have trained so hard to perfect.

Ideally, anyone who is completing any sort of training should have a well-disciplined mindset and work toward improving that. When athletes doubt themselves and that is where they see failure in competition. When non-athletes have self-doubt, they do not reach the goals they have set for themselves.

Keeping a sound mindset can benefit anybody in reaching their training goals. This is where non-athletes must really focus their energy to become better versions of themselves. You could almost define this as mental athleticism. Athletes are different in that they are above the curve with their mental discipline.

They spend twice as much time training as the average person and have ten times as much pressure riding on the success of their training.

The Goals and Outcome

Athletes are the few out of many that set examples for the parts of ourselves we should focus on more in our daily lives. Not everyone can be like Katie Ledecky or Ryan Lochte, but we can all strive to set the same level of goals for ourselves and work tirelessly to be there.

The only thing that really truly sets training for athletes generally apart from training for non-athletes is the goals they set for themselves. Any goal you set for yourself is not unattainable if you have the drive and the mental fortitude to get there. Athletes spend their whole lives working to attain their fitness goals. Once they win the title or break the record, they don’t stop there.

How You Can Train Like an Athlete

Training for athletes and training for non-athletes is similar and different in many ways. While you may not be an athlete per se, you can use their training strategies for yourself. For example, (focusing on swimming still) say you have a lung condition that makes breathing difficult in anything you do. Employ the same training tactics that swimmers use to increase their lung capacity. This means that even the technicalities of the training that apply to athletes are applicable to training for non-athletes.

The only true differences are the mindsets and the nature of the goals that people employ. This is quite applicable to anything in life really. You are only limited by the goals you set for yourself and the drive you have to get you there. You can start out with absolutely zero athleticism, but work your way to a point in life where you could do laps around your past self

Goals to better one’s self are why anybody trains in the first place. Whether you are working to slim down or bulk up or anything in between, training is for nothing other than to be better as a person every single day. It does not matter if you are a gold medal athlete or an accountant. Training for athletes is all about the mindset and goals. Just set them a little higher every day and you could be training like an athlete.

If you liked this article and want to read more, then check out the rest of our blog here. Share with us your stories about where your training started and where you are at now. Leave a comment below or reach out to us through our Instagram @fitswtrainer.