New Hope Fitness Training

09/14/2025

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09/13/2025

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What is steady state cardio? Steady state cardio is a form of aerobic exercise performed at a consistent intensity over an extended period, ideal for improving cardiovascular health and endurance. So for instance, jogging or walking on a treadmill for 60 min is considered steady state cardio. Anything that maintains the same speed and intensity. And yes, It is true that it can improve cardiovascular health and endurance. However, if you dig further, you find that it increases cortisol and decreases testosterone. Not good if you’re doing this to lose weight. Long aerobic training is popular because in a sense, it is easy. One will yield better results if they do interval training. Interval training is hard, uncomfortable, and superior. We rarely have our clients do long steady state cardio. If you want to really get leaner, you need to get uncomfortable with conditioning or interval training.

09/12/2025

Getting stronger and becoming more powerful involves more than just trying to lift more weight.

09/11/2025

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VOTING starts today! Best of 2025. We’re so grateful Armor Fitness made it to the finals for best gyms, and Dustin Bateman made it for best personal trainers. Please take a moment to vote for the best trainer and gym and show your support.

Here’s the link:
https://www.illinoistimes.com/springfield-bestofspringfield-page/

09/06/2025

If you like fruity pebbles, you should try this fruity pebbles protein powder. It’s 25g of hydrolyzed whey protein powder with every scoop, only 2g carbs,
4.4g of glutamine, and 11.9g of essential amino acids (these are the ones necessary for supporting muscle and can only be consumed through diet). When consumed with milk, it tastes just like it.

09/02/2025

MILK MYTH AND CALCIUM:

many scientific studies have shown an assortment of detrimental health effects directly linked to milk consumption. And the most surprising link is that not only do we barely absorb the calcium in cow’s milk (especially if pasteurized), but to make matters worse, it actually increases calcium loss from the bones!

Like all animal protein, milk acidifies the body pH which in turn triggers a biological correction. calcium is an excellent acid neutralizer and the biggest storage of calcium in the body is in the bones. So the very same calcium that our bones need to stay strong is utilized to neutralize the acidifying effect of milk. Once calcium is pulled out of the bones, it leaves the body via the urine, so that the surprising net result after this is an actual calcium deficit.

Instead, increase your intake of leafy greens and fish, and consider taking supplements (make sure to talk with your doctor first). One of the best things you can do for your bones is resistance training.

Retrieved on 9/1/25 at https://saveourbones.com/osteoporosis-milk-myth/

Did you know that in Medieval England parents would tie rabbits' feet around their babies’ necks to ward off illness? Doctors would also spit on wounds

08/29/2025

Are you having shoulder, elbow, or wrist pain when bench pressing? Have you ever tried a Neutral grip bar?

Here are some benefits:
1. Reduced Shoulder Stress
• A neutral grip puts your shoulders in a more natural position. This decreases strain on the rotator cuff and front delts, especially during pressing movements (bench, overhead press).
2. Elbow & Wrist Friendly
• The palms-facing-in position lowers the rotational stress on your elbows and wrists compared to a straight bar. Great for lifters with joint pain or past injuries.
3. Improved Triceps Activation
• Neutral grip pressing emphasizes the triceps more than wide-grip barbell pressing, making it a solid accessory for building lockout strength.
4. Safer for Heavier Lifts
• Since the grip is more natural, many lifters find they can push heavier loads without the same discomfort they’d get from a straight bar.
5. Variety & Weak Point Training
• Different hand placements help you train pressing and rowing patterns from multiple angles, addressing weak points in your chest, triceps, or lats.
6. Carries Over to Sports & Daily Life
• Many real-world pushing and pulling motions use a neutral grip (e.g., football blocking, grappling, lifting objects), so it has functional benefits too.

08/25/2025

Calling all athletes. Don’t know where to start? If you’re only lifting for strength, you’re missing out on so many gains. Come get an individualized plan to help you get faster and stronger

08/20/2025

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08/18/2025

It’s almost the last day to nominate Dustin Bateman for best personal trainer in Illinois times. I won it 2024, let’s do this again in 2025. Armor Fitness has also been nominated for best gym

Also, today is the last day to vote for best personal trainer in the SJ-R. Please help out us on the map and vote. There are direct links in the previous posts. Thank you to everyone that’s supported us.

08/18/2025

Want a stronger core? Start adding in rotational medicine ball slams to your routine.
2-3 sets of 10-20 reps a couple times a week will make a big difference. Begin with a 4 lbs ball, and work your way up. You shouldn’t ever use more than an 8 lbs. ball on this in my opinion.


Stephanie Michelle