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High-Intensity Interval Training (HIIT) has gained immense popularity in recent years, primarily because it offers a time-efficient way to achieve various fitness goals. This workout method is especially appealing to individuals with hectic schedules who are looking to improve their health without spending countless hours at the gym. Thrive & Conquer for your HIIIT workout…

When it comes to hitting the gym, your training goals can significantly affect the way you approach your workouts. Two of the most common objectives are training for size (hypertrophy) and training for strength. Although there is some overlap, the strategies and methods for each are quite distinct. Understanding the difference is crucial for optimizing…

Growing a successful fitness business requires more than just great training programs—it demands smart marketing. Whether you’re a personal trainer, gym owner, or online coach, the right strategies can help you attract and retain clients. Key Marketing Strategies for Fitness Entrepreneurs In the competitive world of fitness entrepreneurship, distinguishing yourself from competitors relies heavily on…

Muscle hypertrophy, the process of muscle fiber growth, is a primary goal for many athletes, bodybuilders, and fitness enthusiasts. While resistance training is essential for stimulating muscle growth, nutrition plays a crucial and often underestimated role in achieving optimal results. Before diving into the nutritional aspects, it’s important to understand what muscle hypertrophy entails. Muscle…

Strength training can be a rewarding journey, but it requires more than just lifting weights to achieve long-term progress. This is where periodization comes into play—a systematic approach that allows you to plan your training in cycles to maximize strength gains, prevent plateaus, and reduce the risk of injury. We have insights shared in the…

Strength training is pivotal for building muscle, enhancing endurance, and improving overall fitness. However, to reap the maximum benefits and reduce the risk of injury, proper form and technique are essential. Your body is unique and deserve a professional approach. Importance of Proper Form in Strength Training Injury Prevention:  One of the primary reasons for…

If you’re strategizing how to get clients as a personal trainer, that’s a great use of your time, as it shows you’re taking your endeavor as a fitness professional seriously. At Thrive and Conquer, we rent space to personal trainers, but it’s up to them to find their own clients. When it comes to learning…

Creating a brand for your fitness business is crucial, as branding elements will be needed to promote your business. Branding elements such as an eye-catching logo and a compelling brand story help your brand become more memorable. Building a brand that becomes successful, impacts others, and remains memorable is an essential (and fun) process that…

If you’re wondering how to become a personal trainer – and a successful one, at that – it’s likely because you’re ready to be your own boss and follow your passions. Being your own boss is one of the top benefits of pursuing a career in personal training. If you have a passion for fitness,…

Do you want to know how to get stronger and unlock your body’s full potential? If you are eager to discover the secrets of becoming stronger and more powerful, keep reading. Let’s explore various strategies to help you achieve your strength goals. Remember, being strong isn’t about having bulging muscles. True strength lies in resilience,…

Your personal trainer likely often encourages you to do your own workouts in between sessions, but what’s the best home workout plan for you? Which types of home workouts are more likely to expedite your fitness goals?  It’s important to note that it’s always better to workout at a proper gym or with a certified…

How To Reduce Muscle Soreness From Working Out Some people love it when they feel sore after a workout, because they know it’s a sign they had a great workout. Others look for how to reduce muscle soreness because they find they’re a little too sore the day (or days) after a solid workout. If…

Starting a 30 day fitness challenge is a great way to shift to healthier habits and get a jump start on your fitness goals, in a way that’s fun and motivating. You could even start a 30 day fitness challenge with a friend or family member, so that you have the added advantage of an…

As mental health awareness campaigns become more and more well-received around the globe, the mental health benefits of exercise are becoming more widely understood.  While many people understand that exercise releases endorphins and ‘happy hormones’ that elevate the mood, not everyone is aware of some of the other mental health benefits of exercise, for example…

Figuring out how to lose fat quickly yet safely can be more complex than it seems. While there are many fad diets, supplements, and exercise routines that claim to be able to banish belly fat and stubborn areas, the reality is that losing fat successfully takes time, dedication, effort and patience.  However, focusing on losing…

A good workout routine should consist of a healthy mix of cardio and strength training, as there are countless benefits of strength training, and it’s a complementary exercise to cardio. Often referred to as resistance training or weight training, strength training is a type of exercise that provides you with more health benefits than just…

People do butt exercises because they want a bigger, firmer, rounder-looking butt and because butt exercises are proven to work to achieve this goal.  If your physique is important to you, then building a solid set of glutes will likely be of high priority in the gym. So, which muscles make up your glutes? This…

There are more benefits of personal training than you might think. From physical health and physical results such as muscle gain and fat loss, to mental health benefits and an improved overall mood, hiring a personal trainer is undeniably one of the healthiest decisions you can make for yourself. If you’re interested in improving your…

Most people start working out because of one big reason; aesthetics. How we look is important to human kind. Because we feel good about ourselves, get attention from others, become desirable, the list is never ending. With the influence of bodybuilders and physique competitors, looking good has never seemed so important. But sometimes having one…

When it comes to your fitness regime, do you consider your visits to the gym a workout or a training session? Have you ever thought about it before? Do you even know the difference? Well I’m here to tell you that, yes, there is a difference. A workout simply put is when you go to…

It’s an interesting concept isn’t it. One that makes us curious to learn what it is that we don’t know. But how can we learn what we don’t know we need to learn. It’s simple, we need to be told by someone else. This applies to many situations in life. But as this is a…

How are your New Year’s Resolutions working for you? At the beginning of every year, many people decide to make changes in the coming year. Did you make yours? Can you think of the top three you made for this year? I did mine and out of curiosity I googled ‘What are the most popular…

If you’re feeling sloppy and are ready to achieve a level of fitness you have only dreamt of then keep reading… we know how you feel, and we know what it takes to get there! At the end of every year we let ourselves go, just a bit, or maybe too much. With the holiday…