Fitness

The new year is here, and for many of us, January 1st is the perfect time to pause, reflect, and set the tone for an incredible 2025. While some might dive into resolutions or list their goals, why not try something a little more unique and purposeful? Here are 8 trending activities you can do […]

At Integrity Fitness, we know progress isn’t just about what the scale says. Relying on a number alone can leave you frustrated and wondering if your hard work is paying off. But here’s the truth: your body is changing in ways that go far beyond a simple weight measurement. That’s where the Styku 3D Body

For decades, salt has been one of the most debated topics in nutrition and health. Historically, salt was often demonized, with many experts warning that excessive intake could lead to serious health issues. Conditions such as high blood pressure, heart disease, stroke, and kidney damage were all associated with a high-sodium diet. Public health campaigns

Did you know that freezing certain starchy foods can actually lower their glycemic index (GI)? It’s a great way to enjoy the carbohydrates you love while keeping your blood sugar more balanced. Here’s how it works: when you cook starchy foods like whole-grain bread, brown rice, sweet potatoes, or whole-grain pasta, and then let them

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