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For years, creatine has been thought of as a supplement for bodybuilders and athletes. But emerging research proves that women over 40 can significantly benefit from it—not just for muscle, but for brain health and bone density, too. 1) Boosts Muscle & Strength After age 30, we naturally lose muscle mass (sarcopenia), which can lead […]

At Integrity Fitness, our circuit-based training system isn’t just about training high intensity—it’s about scientific efficiency, combining strength, conditioning, and fat-burning techniques into one high-impact workout style. But what makes circuit training so effective for body transformation? Let’s break it down. 1) Builds Strength While Burning FatUnlike traditional weightlifting, where you rest between sets, circuit

At Integrity Fitness, we’ve designed a 7-day training system that is not only engaging and fun but also scientifically backed to help women burn fat, build muscle, and improve overall fitness. But here’s the thing—fat loss and muscle gain require different training approaches. While both require strength training, the way we structure workouts and balance

When it comes to losing body fat and maintaining muscle, there is one variable that is often overlooked but incredibly powerful: your Basal Metabolic Rate, or BMR. Understanding and using your BMR effectively can be the key to reaching your fitness goals faster and more sustainably. What Is BMR? Your BMR is the number of