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Kickoff's certified personal trainers and registered dietitians share detailed analysis, discussion, and how-tos about the questions we get most often

  1. How to get stronger: person working out using a kettlebellHow to get stronger: person working out using a kettlebell

    How to Get Stronger and Meet Any Fitness Goal

    Get essential tips on how to get stronger so you can lift heavy and flex with pride!
  2. Triathlon training plan: person running and a man riding a bikeTriathlon training plan: person running and a man riding a bike

    Triathlon Training Plan for Your First (or 10th) Triathlon

    Learn about different triathlon types, how to create your own triathlon training plan, and how a coach can help.
  3. 5x5 workout: man working out using a barbell5x5 workout: man working out using a barbell

    The 5x5 Workout: Strength Training for Beginners and Beyond

    The 5x5 workout involves lifting incrementally heavier weights with a low amount of reps and five exercises.
  4. woman flexing her arm: showing how to lose fat and gain musclewoman flexing her arm: showing how to lose fat and gain muscle

    How to Lose Fat and Gain Muscle at the Same Time

    To lose fat as you gain muscle, you'll need to be intentional about your exercises, nutrition, and healthy habits.
  5. Postpartum exercise: person pushing a baby strollerPostpartum exercise: person pushing a baby stroller

    11 Postpartum Exercises for the Proud (and Powerful) New Mama

    When you're ready to work out again, these 11 postpartum exercises (and safety tips!) can help you take care of your body.
  6. Why am I not losing weight: person using a weighing scaleWhy am I not losing weight: person using a weighing scale

    Why Am I Not Losing Weight? 10 Ways to Handle a Plateau

    These 10 strategies can help you break through your weight loss lull and re-energize your health journey.
  7. How to lose 20 pounds: Woman eating poke bowl salad lunchHow to lose 20 pounds: Woman eating poke bowl salad lunch

    How to Lose 20 Pounds With Simple Lifestyle Changes

    If you’re wondering how to lose 20 pounds, these tips can help. Here’s how to make sustainable, healthy lifestyle choices.
  8. Woman doing an intense kettlebell workoutWoman doing an intense kettlebell workout

    How to Design Kettlebell Workout Plans for All Experience Levels

    Get inspired with these six kettlebell exercises. Then, check out how they work with these different experience levels.
  9. Pregnancy workouts: pregnant woman holding her bellyPregnancy workouts: pregnant woman holding her belly

    Baby on Board? Try These 3 Pregnancy Workouts

    Pregnancy workouts should keep a few ground rules in mind to keep both mom and baby safe. Let's take a look.
  10. What is progressive overload: Powerlifter doing a squatWhat is progressive overload: Powerlifter doing a squat

    What Is Progressive Overload Training, and How Does It Work?

    Progressive overload training builds muscle by increasing endurance, intensity, resistance, or reps over time.
  11. Woman doing endurance training while runningWoman doing endurance training while running

    Endurance Training: Why Do You Need It and How Much Is Healthy?

    Endurance training helps you exercise for longer. It can benefit your cardiovascular health, nervous system, and more.
  12. Fitness goals for women: woman stretching her legFitness goals for women: woman stretching her leg

    How to Set Achievable Fitness Goals for Women and Get Results

    SMART fitness goals for women are specific, time-bound targets you can easily measure progress on and achieve.
  13. How to bulk up: man doing planksHow to bulk up: man doing planks

    How to Bulk Up: The Exercise and Nutrition Advice You Need

    As you learn how to bulk up, you’ll see how to improve your diet and exercise routine. Start with these do’s and don’ts.
  14. Functional fitness: senior woman working out using dumbbellsFunctional fitness: senior woman working out using dumbbells

    Your Guide to Functional Fitness Benefits and Exercises

    Functional fitness includes any type of exercise that targets functional movements you need for everyday life.
  15. How to start working out again: woman doing an online workoutHow to start working out again: woman doing an online workout

    How to Start Working Out Again and Actually Enjoy It

    To start working out again, discover what exercise you enjoy and how to make sustainable changes that fit your schedule.
  16. Should I get a personal trainer: woman following an exercise videoShould I get a personal trainer: woman following an exercise video

    Should I Get a Personal Trainer? We Think So! Here’s Why

    People often ask us, “Should I get a personal trainer?” A personal trainer can help you reach your fitness goals.
  17. HIIT Workouts for Women: elderly woman holding dumbbellsHIIT Workouts for Women: elderly woman holding dumbbells

    Sample HIIT Workouts for Women (with Endless Variations)

    HIIT workouts for women can help you burn calories after you’ve finished exercising and help with bone density.
  18. Weight loss workout plan: middle-aged man stretchingWeight loss workout plan: middle-aged man stretching

    What Does an Effective Weight Loss Workout Plan Look Like?

    A weight loss workout plan should include a description of what will happen each day. Here’s what that looks like.
  19. Online nutrition coach with a tape measure on her shoulders smiling to the cameraOnline nutrition coach with a tape measure on her shoulders smiling to the camera

    What Is an Online Nutrition Coach and How Can I Find One?

    With an online nutrition coach, you can get expert dietary advice from wherever you have WiFi.
  20. Compound exercises: person doing tricep dips at homeCompound exercises: person doing tricep dips at home

    Work Smarter Not Harder With Compound Exercises

    Compound exercises are perfect for people who want to get fit and stay active, but are too busy to spend hours at the gym.
  21. man-stretching-at-homeman-stretching-at-home

    Tips for Losing Weight and Finding a Weight Loss Trainer

    Learn five things you can add to your routine to lose weight and tips on finding a good weight loss trainer.
  22. Nutritionist and personal trainer coaching a clientNutritionist and personal trainer coaching a client

    When Do You Need a Nutritionist and Personal Trainer?

    A nutritionist and personal trainer focus on diet and exercise, respectively, but you can find one who can do both.
  23. Benefits of personal training: man doing push-ups at homeBenefits of personal training: man doing push-ups at home

    8 Benefits of Personal Training (and How to Get Started)

    The benefits of personal training include pushing through plateaus, setting sustainable goals, & enjoying your journey.
  24. man-working-out-at-homeman-working-out-at-home

    The Progressive Calisthenic Workout to Try at Home

    When you're short on time, a calisthenic workout can provide an intense — and effective — bodyweight workout.
  25. How many days a week should I workout: couple working out together at homeHow many days a week should I workout: couple working out together at home

    How Many Days a Week Should I Work Out?

    “How many days a week should I work out?” While there’s no one-size-fits-all answer, we can offer a few guidelines.
  26. Dumbbell back exercises: woman doing plank dumbbell rowsDumbbell back exercises: woman doing plank dumbbell rows

    7 Dumbbell Back Exercises You Can Do From Home

    Dumbbell back exercises are key for posture and back health. Here’s how to tackle seven of these exercises.
  27. Woman chatting with her online personal trainerWoman chatting with her online personal trainer

    How Online Personal Trainers Can Maximize Your Fitness Results

    Online personal trainers offer flexibility for your workouts, a sustainable cost, and access to more trainers.
  28. How much does a personal trainer cost? Woman working with a trainerHow much does a personal trainer cost? Woman working with a trainer

    How Much Does a Personal Trainer Cost? Average Rates and Ways to Save

    Wondering “How much does a personal trainer cost?” Here's how online coaching and group classes can help you save.
  29. Fitness motivation: Woman taking a break post-workoutFitness motivation: Woman taking a break post-workout

    Your Ultimate Guide to Fitness Motivation in 2022

    Fitness motivation comes from long-term goals and a system of support, accountability to achieve them.
  30. personal trainerpersonal trainer

    How to find a good personal trainer: What to look for and mistakes to avoid

    Check out these tips on what to look for and what to beware of when shopping for your fitness coach.
  31. Summer is ComingSummer is Coming

    How to drop the COVID-19 (lbs)

    76% of Americans have gained weight during the pandemic. The struggle requires a proper support network.
  32. MeditationMeditation

    4 Ways to Stay Motivated During the Pandemic

    Here are a few ways to help keep a positive mental attitude so you can stay on track--even as your resolve is waning.
  33. Plant-Based DietPlant-Based Diet

    A Plant-Based Diet Could Help Improve Your Recovery Time

    Recent research shows that a plant-based diet could help improve exercise performance.
  34. Incorporate movement into your dayIncorporate movement into your day

    8 Easy Ways to Increase Your Physical Activity - Outside of Your Workouts

    Staying active outside of your workouts is just as important as regular exercise. Here are 8 ways to do it.
  35. DumbbellsDumbbells

    Think You Need Heavier Weights for Progress? Think Again.

    Here's how you can increase the intensity of your workouts - without having to buy a heavier set of weights.
  36. Working from homeWorking from home

    Your WFH Posture Is Affecting You More Than You Think

    Working from home means we're more sedentary, which can put us at risk for posture-related ailments.
  37. Knee exercisesKnee exercises

    Knee pain? Try these exercises.

    These knee exercises are also great for dealing with knee pain and also for preventive care.
  38. SMART fitness goals: mom practicing yoga at home while her kids play in the backgroundSMART fitness goals: mom practicing yoga at home while her kids play in the background

    How to Set SMART Fitness Goals to Finally Get Results

    SMART fitness goals can help you hold yourself accountable and stay motivated on your journey to better health.
  39. Mason jar saladMason jar salad

    Meal Planning 101

    Meal planning is an important habit for healthy eating, but how exactly do you get started?
  40. StretchingStretching

    Why Rest Days Are Essential for Any Workout Program

    Taking a rest day helps avoid injury and keep your body strong on the days you jump back in.
  41. Smoothie RecipesSmoothie Recipes

    8 Dietitian-Approved Smoothie Recipes to Boost Your Immune System

    Smoothies are a great way to get a lot of immune-boosting vitamins and minerals into your diet.
  42. Weight loss tipsWeight loss tips

    Not Losing Weight? These 3 Habits Could Be Holding You Back

    If you're struggling to meet your weight loss goals, these sneaky culprits could be to blame.
  43. Healthy JarsHealthy Jars

    Eat Healthy During Quarantine: How to Stock Your Kitchen

    Grocery shopping right now can be tough, but limited access to fresh food doesn’t have to mean giving up on healthy eating.
  44. Working from home doesn't have to mean being sedentaryWorking from home doesn't have to mean being sedentary

    Get Fit During Your Remote Work Day: Working (Out) From Home

    Working from home doesn't have to mean being sedentary. With this challenge, you can work out while you work.
  45. Lower Body WorkoutLower Body Workout

    At-Home Lower Body Workout

    All you need for this quick but effective lower body workout is an optional set of dumbbells.
  46. Home Workout EquipmentHome Workout Equipment

    Best Home Workout Equipment Recommendations

    Here are some items you might want to consider to up your home workout game — whether you’re a seasoned pro or just getting started.
  47. Don’t have workout equipment at home? Try these household items instead. Don’t have workout equipment at home? Try these household items instead.

    Don’t have workout equipment at home? Try these household items instead.

    With a little creativity, you can still get in a great workout using just the items you already have in your house. Here are some common household items that can double as workout equipment.
  48. 6 Simple Tips to Reduce Stress That You Can Start Practicing Immediately 6 Simple Tips to Reduce Stress That You Can Start Practicing Immediately

    6 Simple Tips to Reduce Stress That You Can Start Practicing Immediately

    While it may seem like there’s nothing in the world that can take away your stress, the truth is some of these simple tips and tricks are all it takes to help you feel calm and collected as you go about your daily routine.
  49. Why New Parents End Up with Repetitive Injuries and How to Prevent ThemWhy New Parents End Up with Repetitive Injuries and How to Prevent Them

    Why New Parents End Up with Repetitive Injuries and How to Prevent Them

    New parents often suffer from aches and pains because of having to perform new movements over and over again. Here are some tips on what to do about it.
  50. citruscitrus

    Boost Your Immune System With These Super Foods

    Micronutrients give you the biggest bang for your health buck. These five immune-boosting foods are rich in them.
  51. Healthy chipsHealthy chips

    How to Prevent Mindless Snacking While Working from Home

    Tips to eat purposefully in a strange new working environment.
  52. Online cardio trainingOnline cardio training

    What's the best exercise for losing weight?

    In a long term study, Lawrence Berkeley National Lab found that running was significantly more effective than many other forms of exercise at improving body composition.
  53. Kickoff fitness pyramidKickoff fitness pyramid

    Exercise vs Nutrition. Which matters most for fitness? Neither!

    Most people can never guess what matters most when it comes to fitness...
  54. Man working outMan working out

    Kickoff - How we began

    Kickoff began with a question: Why is it so hard for so many to stay in shape and reach fitness goals?