Member Spotlight

“I Started my Total Form Fitness Journey because I had significant back issues… Why would I recommend it? It changed my life! I now have no back pain and no back issues! Adam and the team are unbelievable, they taught me how to workout and lead a different life. Thank you Total Form Fitness!”
— Scott S., Member Since 2022

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Pro Tip of the Month

Consistency beats intensity. It’s not about doing everything perfectly; it’s about showing up, staying consistent, and letting the results follow.

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“I Have a Slow Metabolism”, How Can I Improve It?

Boosting your metabolism can help your body burn calories more efficiently, support weight management, and increase energy levels. While genetics play a role, there are several lifestyle strategies you can adopt to give your metabolism a healthy boost:

1. Prioritize Strength Training

Building muscle is one of the most effective ways to increase your metabolic rate. Muscle tissue burns more calories at rest than fat tissue, so incorporating strength-training exercises like weightlifting or resistance training into your routine can have a lasting impact on your metabolism.

2. Stay Active Throughout the Day

Even small bursts of activity can make a difference. Take short walks, use the stairs instead of the elevator, or stand while working to keep your metabolism active. Non-exercise activity thermogenesis (NEAT) — the energy expended for everyday activities — plays a significant role in your daily calorie burn.

3. Eat Enough Protein

Protein requires more energy to digest than fats or carbohydrates, which gives your metabolism a temporary boost after meals. Including high-protein foods like eggs, lean meats, legumes, and nuts in your diet can also help maintain muscle mass and promote satiety.

4. Stay Hydrated

Drinking enough water is essential for optimal metabolism. Even mild dehydration can slow it down. Cold water, in particular, may provide a slight metabolism boost as your body uses energy to warm it up to body temperature.

5. Don’t Skip Meals

Eating small, balanced meals or snacks every 3-4 hours can keep your metabolism running efficiently throughout the day. Skipping meals or extreme calorie restriction can slow your metabolism as your body tries to conserve energy.

6. Get Quality Sleep

Lack of sleep disrupts hormones that regulate hunger and metabolism, leading to potential weight gain. Aim for 7-9 hours of quality sleep per night to keep your metabolic processes in balance.

7. Incorporate Metabolism-Boosting Foods and Drinks

Some foods and drinks, like green tea, coffee, chili peppers, and spices, may provide a temporary boost to your metabolism. They contain compounds that slightly increase calorie burn or fat oxidation.

8. Manage Stress Levels

Chronic stress can lead to the release of cortisol, a hormone that may slow metabolism and promote fat storage. Practice stress-reducing activities like meditation, yoga, or deep breathing to keep stress in check.

Consistency is Key

Making small, sustainable changes to your daily habits can lead to long-term improvements in your metabolism. Focus on staying active, eating nutrient-dense foods, and getting enough rest to keep your body working efficiently.

Here is an example of two people who are the same height and weight, but look significantly different. Their body compositions are the biggest differenc