Is Intermittent Fasting Effective for Workouts?
The fitness world is notorious for its pendulum swings. We’ve gone from “breakfast is the most important meal of the day” to “don’t eat until noon” in what feels like a heartbeat. At the center of this shift is intermittent fasting (IF)—a dietary strategy that isn’t about what you eat, but when you eat. For […]
How to Use Apps to Effectively Track Your Workouts
When we talk about the good old days of working out, most of us picture a leather-bound notebook and a golf pencil. You’d scribble down your bench press weight, maybe a few notes on how tired you felt, and toss the book back into a gym bag. Fast forward to 2026, and the landscape has […]
How to Use Visualization to Help Improve Your Performance
Two things separate good athletes from great ones: physical skill and mental fortitude. While there is a level of biological luck that goes into a person’s physicality, everyone still understands how to train their physical skills. You go to the gym, follow a regimen that you (or your trainer) set, and slowly improve over time. […]
How Often Should You Work Out a Muscle Group
How Often Should You Work Out a Muscle Group? Walk into any gym and you’ll hear conflicting advice about training frequency. Some people swear by working every muscle group daily, while others insist on spacing sessions a week apart. After two decades of helping members at Fitness 19 reach their fitness goals, we’ve seen that […]
How Much Water To Drink Before and After Working Out
How Much Water To Drink Before, During, and After Working Out You pack your gym bag, lace up your sneakers, and head out the door, but did you remember your water bottle? Staying hydrated is one of the most important (yet often overlooked) parts of any workout routine. Whether you’re hitting the treadmill, lifting weights, […]
Gym Etiquette Tips for Being a Great Gym Member
Walking into a gym for the first time can feel intimidating, but understanding basic gym etiquette makes the experience better for everyone. Good gym manners aren’t about following endless rules. They’re about respect, awareness, and creating a space where all members can work out comfortably. Whether you’re brand new to fitness or returning after a […]
How Important Is Sleep for Muscle Growth?
Whether you’re training for a marathon, part of a sports team, or simply trying to keep fit, proper recovery is important. Many people make the mistake of focusing solely on training and nutrition, forgetting that sleep also plays a vital role in health and fitness. While you’re sleeping, your body repairs itself; that’s when it […]
Bulking vs Cutting: Which Strategy Is Right for You?
Bulking and cutting are terms that are often used in the fitness community. Many athletes, especially bodybuilders and those in weight-class sports, go through periods of bulking and cutting to manage their weight and body composition. Deciding when to bulk vs cut can be challenging, and it’s important to use each phase correctly. When done […]
How Fitness Improves Emotional Wellness
For years, advice to “go to the gym” or “take a walk” when feeling stressed was often dismissed. Fitness has long been seen as a means to achieve physical results—a flatter stomach or bigger muscles. In focusing on these outcomes, the most profound benefits were often overlooked. The real magic of exercise lies not only […]
Sauna Health and Wellness Benefits
What can happen to the mind and body when sauna time is incorporated into a routine? Let’s start with the incredible news first. Sauna bathing may be the ultimate longevity hack. A 2015 study from Finland found that regularly spending time in a sauna may extend life. Sauna bathing also produces many health and wellness […]
