Helpful Articles About Fitness, Food & Health
MORE ARTICLES ARE COMING SOON!
April Fool’s Day
Just another day at the studio! Nice long naps all day for the trainers. What could go wrong? We’ve decided that heavy metal is too loud and working out is too hard. All client sessions today will consist of a light warmup doze followed by several good rounds of deep REM sleep. We’ll also be…
Easter & Passover Recipes
Enjoy a healthier twist on traditional Easter & Passover dishes with these free recipe collections.
Cinco de Mayo Recipes
Enjoy a healthier twist on traditional Cinco de Mayo favorites with this free recipe collection.
National Walking Day
Did you know that walking is one of the simplest yet most effective forms of exercise?
Killswitch Engage – In Due Time
Another song from our wall quotes about finding strength….
Green Smoothies for St. Patrick’s Day
What are some ways you can eat ALL THE GREEN and still make your body healthy and happy? Green smoothies!
Spring Equinox
Spring is a time of renewal and growth. It’s the perfect time to explore new fitness activities or to set new goals to keep your motivation thriving.
Bob’s Daily Meal Plan
I wanted to share a little about what my nutrition is like on a daily basis.
Dragonforce Music Video
Trainer Bob is part of the Dragonforce video for their single Wildest Dreams!
Heart-Healthy Foods
February is American Heart Month – a perfect time to focus on heart-healthy eating! So what makes food heart-healthy?
American Heart Month
Your heart is a muscle, and it needs to be worked out just like the rest of your body. Here’s how fitness can help.
Super Bowl Sunday
Enjoy the game without the guilt. 4 quick tips to avoid sacking your healthy habits. Celebrate the touchdowns, not the food coma!
Back-To-Basics Habits
This year, I challenge you to master the basics before taking a huge overwhelming diet leap.
Tracy’s a Pelvis Pro!
Trainer Tracy is now a certified Pelvis Pro through Core Exercise Solutions!
Mental Health Awareness
May is Mental Health Awareness Month. Exercise isn’t just about sculpting muscles or shedding pounds—it’s also a vital tool for nurturing your mental health.
Spring Clean Your Fitness Routine
Spring is the perfect time to give your workouts a refresh. We’re here to help you declutter, reorganize, and revitalize your gym experience.
Happy Mother’s Day
For all you Mamas working hard at working out, we see you and have so much love for you.
Tracy’s New PCES Cert
The Pregnancy and Postpartum Corrective Exercise Specialist Course is leading a movement in women’s fitness and healthcare.
Stay Hydrated
Whether you’re jogging on the trails or dashing from your car to the door, hydration is crucial when it gets toasty outside.
Tracy’s Go-To Smoothie Recipe
Several of you asked for my go-to smoothie recipe. It’s not fancy, but for me it does the trick.
Physique and Bodybuilding Coach
As a certified Physique and Bodybuilding Coach (PBC), Trainer Bob can support clients seeking physique enhancement.
Leap Year Fitness
Embrace the leap year vibes with explosive jumps in this quick little Leap Year Jump Workout.
Smaller Smoothies
Using smaller, stackable 12oz containers completely upped my smoothie game. What’s a nutrition hack that works for YOU?
Intensity or Consistency?
Which will yield better results over time: intensity or consistency?
Addition, Not Subtraction
What if you focused on everything you can ADD to your new diet or fitness plan, instead of fixating on the negative of subtraction?
Bob’s 15th Anniversary Tattoo
Bob is celebrating his 15 year anniversary of becoming a personal trainer! A few of his new tattoos shown here are parts of that journey.
Upon A Burning Body – A New Responsibility
Great new song to add to the workout playlist! This single discusses (screams) about the things right in front of us that we are often in denial about. The things we tend to fabricate within ourselves that prevent us from making positive change in our lives. So grab some heavy weights, crank it up, and…
Bob’s New Certifications in 2022
Bob is now both a certified Virtual Coaching Specialist and a Senior Fitness Specialist!
Too Many Treats? At-Home Holiday Workout
If you had one too many candy canes this holiday, try finishing off the year with this short but intense at-home bodyweight workout.
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.
Feeling Cold? Wintery At-Home Workout
Missing the warm weather this winter? Bring the heat with this short but intense at-home bodyweight workout. You won’t be cold for long.
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.
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.
Homemade Sports Drink
Beat the heat this summer and hydrate with our favorite homemade sports drink!
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.
Happy to be here
Our COVID Closure is DONE! Happy to be here! Happy to be here, happy to move, happy to see our clients’ smiling faces* this month. Where is your happy place? (* We assume you’re smiling and not grimacing at Trainer Bob….)
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.
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?
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.
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.
Shinedown – Atlas Falls
Great new song from one of our favorite bands, Shinedown. All proceeds from the release of Atlas Falls go to COVID relief.
Where The Hell???
Where the heck is HMF today? This morning was a gorgeous day for a little run/walk.
Where The Hell???
All abooooooard the HMF Crazy Train! Can you guess Where The Hell Train-er Tracy went today?
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.
Quarantine Smoothies
Green Smoothies are some of the simplest ways to get lots of ideal daily nutrition during quarantine.
At-Home Stair Workout, Part 2
It’s time for Part Two of our at-home Stair workouts! You only need Yourself and a staircase.
At-Home Stair Workout, Part 1
Here’s a two part at-home stair workout for you! Part One covers some classic exercises that require bodyweight only and, of course, a staircase.
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.
Godsmack – Unforgettable
Godsmack’s music video for Unforgettable takes more than 400 middle school students on the musical experience of their life!
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.
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?”
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!
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.
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.
Quarantine Playlist
Here’s a very short list of some of our favorite rock and metal songs from the past few years or so!
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.
At-Home Bodyweight Workout
This is a bodyweight workout than can be done anywhere with no equipment.
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.
Behavior Change Specialist
Trainer Bob is now a certified Behavior Change Specialist through the National Academy of Sports Medicine!
Bucket List – Coba
We got to climb a temple at Coba, one of the tallest Mayan pyramids in the Yucatan. Years ago I might not have had the lung capacity to make this climb.
Hatebreed – I Will Be Heard
Trainer Bob is very excited to be seeing one of his heavy metal mentors, the band Hatebreed. Their music is brutal, but also one of the most inspirational forces in music for the past 25 years. They take the negativity and anger of humanity and dare to positively overcome those weaknesses. We have them quoted…
Tracy’s a CES!
Congrats to Trainer Tracy! She officially passed her CES exam and is now a Corrective Exercise Specialist through the National Academy of Sports Medicine.
Simon The Monkey’s Workout
Do you ever feel like you’re just monkeying around when it comes to an at-home workout? Never fear!
Hot Hot HIIT
It might not be summer in NWI yet, but here’s a little blast of interval-based heat direct from Mexico.
Add Something Meaningful
Instead of giving something up, make the effort over the coming weeks to improve your daily habits.
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.
getHealthy Magazine
We’re Newspaper Famous! Make sure you pick up a copy of The Times of Northwest Indiana today – HMF was featured in their getHealthy magazine!
In Sight, In Mind
Keep Your Healthy Snacks Visible If you can see healthy snacks, you will eat healthy snacks. If you’ve got potato chips and cookies out, guess what you’re going to want to eat. Keep your healthy go-to’s in plain view on the counter or at the front of your pantry/fridge so you won’t be tempted by…
Superheroes
I wanted to talk a little about why we have superhero themed posters and equipment.
Three Days Grace – The Mountain
Great new track about learning from failure, embracing struggle, and never giving up!
Killswitch Engage – The End of Heartache
HMF is all about keeping our hearts strong, but you’re not going to do that by listening to sappy pop ballads. Here’s a real metal love song.
Mind Body Certification
A very special congrats to Trainer Tracy who is now a certified Mind Body Specialist through the American Council on Exercise!!!
Andrew WK – Ever Again
One of my all time favorite musicians is back after a very long hiatus – Andrew WK finally returns with his very unique punk metal glam sound!
Disturbed – The Light
Another wall decal quote we have showcased in the new expansion is from this song, The Light, by Disturbed.
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.
Sad Day in Rock – Chris Cornell
Sad news in the hard rock community – the loss of Chris Cornell from Soundgarden and Audioslave fame. He took his own life after a performance Wednesday night.
Upon A Burning Body – The Outcast
“The finest gift you can give anyone is encouragement. If everyone received the encouragement they need to grow, the genius in most everyone would blossom and the world would produce abundance beyond the wildest dreams.” – Sidney Madwed Here’s a song I love from the band Upon a Burning Body (yes, the name sounds a…
Battle Beast – Bringer of Pain
Great new song to throw into the workout playlist! The title is very fitting for a tough sessions as well…..
Killswitch Engage – Hate By Design
Great new motivational workout song about the fears and prejudices that society pushes on us.
Through Fire – Stronger
Great song for your workouts dealing with not being controlled by negative factors in your life.
Art of Dying – Torn Down
Great new song from the band Art of Dying that might strike a few chords with this year’s resolutions in mind…
Healthy Eating Tour at Whole Foods
We had a great time on the Healthy Eating Tour at Whole Foods! Special Thanks to the nice folks at Whole Foods Market Schererville.
Stay On Track This Holiday Season
We know the holidays can be stressful, busy, and tempting, but follow these tips to get through them with better, healthier food choices.
Shinedown – Cut The Cord
‘Cut The Cord’ is a wake up call reminding us all that we can control our own destiny by finding the courage and tenacity to destroy whatever it is that’s holding us back.
Halestorm – I Am The Fire
A wall decal quote we have showcased in the new expansion is from this song, ‘I Am The Fire’ by Halestorm.