Helpful Articles About Fitness, Food & Health


Smaller Smoothies

Using smaller, stackable 12oz containers completely upped my smoothie game. What’s a nutrition hack that works for YOU?

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There will always be oops days in your diet or fitness plan. How will you deal with them?

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nutrition coach tracy

Tracy’s A Nutrition Coach!

Trainer Tracy is now a Nutrition Coach certified through Precision Nutrition! Nutrition Coaching can help you redefine your relationship with food.

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Twelve Days of Fitmas

Time to start the 12 Days of Fitmas! Every day from now until Christmas, use the following exercises to build up to a full rockstar workout.

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thankful people

Gratitude is Good For You!

Practicing Gratitude is good for you. Multiple studies support an association between gratitude and an individual’s well-being and relationships.

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saving water bottles

Saving Water Bottles

Just hit the 20,000 mark on our water bottle filler at the studio! That’s 20,000 plastic bottles saved from being disposed in a landfill.

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stay strong and positive in 2020

Staying Strong in 2020

2020 has been an onslaught of WTF. We want Heavy Metal Fitness to be a place where your voice will be heard, where you can find your strength no matter what is going on in the world.

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reframe the mindset

Reframe the Mindset

Putting a positive spin on things can change your perception of events. What has happened today that you can reframe into an opportunity to grow?

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bodyweight exercises to add to run

Running as an Asthmatic

If you are new to running or have asthma, short bursts of running activity may work better than longer. A combo of several small run/walks paired with bodyweight exercises guarantee you’ll still get a great workout.

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trainers back at the studio

We’re Back…

Trainers Bob and Tracy wanted to thank you all for the support you have shown us and our business over the Covid-19 pandemic. YOU are the reason we are able to reopen.

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Lonely Studio

It’s very easy to get consumed in negativity and being overwhelmed by the world at large. Always best to focus on what we can control that is right in front of us at this very moment.

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pushup form discussion

A few thoughts about pushups!

If you’ve been following any social media pushup challenges, or if you’ve found yourself doing a few more pushups at home lately, check out a little pushup form advice.

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Where The Hell???

HMF was out and about today – can you guess where? People of all shapes, sizes, and fitness levels were walking, jogging, biking….and following proper social distancing, of course.

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shinedown unity

Shinedown – Unity

“So have you ever been caught in a sea of despair,
And your moment of truth is the day that you say I’m Not Scared?”

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flexy friday

Flexy Friday

It’s Flexy Friday! Get stretchy with Trainer Tracy. If your shoulders or hip flexors have been feeling tight, you’re going to feel much more relaxed after this!

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calm meditation app

Calm App for Meditation

During this pandemic, our mental health is more important than ever. We’re firm believers in meditation and one of our favorite programs is Calm.

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working from home seated desk

Working From Home

It is tougher than it seems to successfully maintain responsibility, work-life balance, and your health when working from home. Here are a few of my favorite tips that have kept me sane and healthy over the years.

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quarantine jog

Quarantine Thoughts

I wanted to share a few personal thoughts regarding the quarantine. So many of us are going through such a range of emotions right now.

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Temporary Closure due to Covid-19

Unfortunately Heavy Metal Fitness has temporarily closed our physical location due to the Covid-19 pandemic. We’ll reopen the studio as soon as it is safe (and legal) to do so.

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bob's tenth anniversary

Bob’s Tenth Anniversary

After ten years as a trainer, I’d like to share an extremely personal post about my life, mental health, and the state of the world.

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personal trainer bob kaczmarczyk

Presenting My New Tattoo!

I got this tattoo for the many times I’ll naturally get complacent. This image is the heavy metal boot kick to my face that wakes me up, reminds me to take a deep breath, and pay more attention.

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