New Hope Fitness Training

02/16/2026

The National Weight Control Registry (NWCR), a database that tracks more than 5,000 people who have lost at least 30 pounds and maintained the loss for at least a year, has uncovered an abundance of tried and true tips to help people lose weight and keep it off.

78% of all the NWCR participants ate breakfast daily, while only 4% ever do. Research suggests that breakfast eaters weigh less and suffer from fewer chronic diseases than non-breakfast eaters.

You can’t out run a bad diet. And it starts with good habits.

References: (2012). Bryant C, & Green D.: ACE’s Essentials of Exercise Science for Fitness Professionals

02/16/2026

Join New Hope Fitness Training at 6pm tomorrow night for our aerobics boot camp class at Armor Fitness! Bring a friend! We’re capping it at 20 people, so please DM or text us if you are coming. It’s only $8 for members, and $12 for nonmembers.

02/10/2026

Armor Fitness

02/10/2026

Calcium HMB is known for its ability to support muscle health, enhance recovery, and preserve lean mass, making it beneficial for athletes, older adults, and those recovering from illness.

02/09/2026

Bootcamp class tonight at 6:00pm. Message to get a spot. It’s only $8 for members, and $12 for non members.

02/08/2026

Don’t let the holidays and big game throw away your results. Rarely does anyone lose weight while drinking alcohol, especially beer. Not only are they empty calories, but it spikes your estrogen levels in your bloodstream. Also, one beer, on average, is rated a 70 on the GI scale. That’s for only one. Add a second and third drink, plus food, and that’s really bad.

The International Tables of Glycemic Index Values study has calculated the mean GI of two different beers to be 104. This makes the glycemic index of beer very high, despite its low carbohydrate content.

Beer’s glycemic index values can significantly differ depending on the variety. Beer with a 4.5% alcohol value from Finland had a GI value of 119, while beer with 4.4% alcohol from the Czech Republic had a GI of 89.

Lastly, we make more impulsive decisions if we’ve been drinking. Hardly anyone stays on their strict diet if they’ve been drinking.

Don’t let the marketing of a low calorie drink trick you.



Retrieved on 2/8/26 from https://foodstruct.com/articles/beer-insulin-glycemic-index-load

02/08/2026

https://www.instagram.com/reel/DRAdqcrgTuD/?igsh=NGs5ZWEwZ2pvZHg2

02/05/2026

Building a big chest involves presses and flys. Two of the biggest mistakes we often see is while lowering the weight, they allow their arms to be straightened out when the weights are out to their side. If your arm is fully extended while out in abduction (to the side), you have 1.5x more torque to your shoulder, it doesn’t benefit the stretch on your pec. Also, we also see the elbows flare up. Lastly, if you can’t feel your chest working, and all you feel is your shoulders or biceps, that doesn’t mean to load up on more weight. That means you need to work on some more activation exercises to get a better muscle mind connection. If you find your shoulder hurts when doing this, then try them on the floor for better stabilization and support. If it still hurts, then there’s a separate shoulder issue and you need to address that, don’t just try to power through it.

02/04/2026

02/02/2026

So your doctor put you on a GLP1, and you’re wondering what to do next as far as fitness goes. We have workout and meal plans tailored for clients that are on that medication. You’re eating will be restricted, so how much should you be eating to get any benefits from the gym to avoid the loose, saggy skin. Moreover, with less calories going in, how much should you be doing in the gym to avoid overtraining? Come to New Hope Fitness Training and Armor Fitness. With over a decade of experience, we’ve got the experience to actually help you. Don’t trust a gimmick. Message us and set up a consultation.

02/01/2026

Fenugreek has been shown clinically to increase testosterone.
*Different types of glycosides extract of fenugreek have shown androgenic and anabolic effects in males.
*Fenugreek extract has a significant effect on total serum testosterone.
* fenugreek has been credited with numerous health benefits in cardiovascular disorders, metabolic syndrome, inflammatory conditions, glucose-insulin regulation, and sports performance

There’s a good chance that if you’re over the age of 40 and have not been working out that your test levels are low. I’m not saying that they’re so low you need to get on steroids or run to your doctor and ask for TRT, but countless studies have shown that men and women start losing muscle mass and testosterone around the age of 30. So while you may not be so low as to need TRT, an increase of testosterone could be beneficial for your health and gym results. Something to consider if you’re eating well, getting rest, and working out and are not seeing any changes. Testosterone and muscle mass have a direct correlation.



Retrieved on 2/1/26 from
https://scholar.google.com/scholar?hl=en&as_sdt=0%2C14&q=fenugreek+testosterone&oq=fenugreek =gs_qabs&t=1769968587909&u=%23p%3DvcXDmIMfzbIJ