If you’ve hit your thirties and wondered why the same habits don’t move the scale like they used to, you’re not alone. The short answer: it’s not a sudden “metabolism crash.” The long answer involves muscle, sleep, stress, and life logistics—plus gradual hormonal shifts that
Boost It with Consistent Movement How Many Calories Do You Burn Daily? Understanding your daily calorie burn starts with your basal metabolic rate (BMR) — the amount your body expends just to stay alive. For the average adult, that looks like: * Women: approximately 1,600–2,200 kcal/day * Men: around
Let’s face it: after a long day, your mind is buzzing and muscles are tight. What if a simple few minutes of stretching could help you sleep deeper, reduce stress, and wake up feeling better? Turns out, science says yes. The Benefits of Stretching Before Sleep 1. Improves Sleep
Why More Coaches Are Choosing Step.co Over Expensive Platforms Like Kajabi or Upcoach? Why Coaches Need Digital Tools Today’s coaching world demands hybrid delivery—live sessions, in‑person practice, plus at-home drills via video, messaging, programs or pre‑recorded content. Digital tools let coaches manage schedules, host live
Whether you're looking to get fit, boost your mood, or just have fun moving your body, online dance fitness classes are one of the best ways to energize your routine—without ever leaving home. At Step.co, we believe that movement should be accessible, joyful, and personalized. If
1. Basic Kickboxing Techniques & Conditioning with Ingrid Katzberg Looking for the best online kickboxing class? This one’s led by North American Champion Ingrid Katzberg, and it’s everything you want to start your kickboxing journey. You’ll learn powerful striking combinations, footwork, and core drills that build real
Martial arts are more than just a workout—they’re a way to build strength, discipline, and confidence from the inside out. While many people think you need a gym or dojo to get started, you can actually learn kickboxing and other martial arts disciplines right at home with the
Most people think fitness is just "exercise." But movement literacy—your ability to sense, interpret, and move in harmony with your own body—is what makes workouts sustainable, empowering, and truly effective . When you improve movement literacy, you not only move better—you feel stronger, more confident, and
Starting a new workout routine can feel like a big step—and it is. But if you’re just beginning your fitness journey, it's easy to make choices that slow your progress or even lead to injury. With years of experience in coaching beginners, we see a lot
At Step.co, we believe in movement with purpose—and that starts with understanding the type of workout that aligns with your fitness goals, training style, and lifestyle needs. Whether you're deciding between bodyweight workouts or strength training with weights, this guide will help you choose what works
When it comes to building a consistent fitness routine, one question comes up time and time again: Should you work out at home or go to the gym? With more people turning to online fitness options and flexible schedules, the answer isn’t as obvious as it used to be.
The fitness landscape in 2025 is evolving rapidly, focusing on sustainability, personalization, and holistic well-being.Whether you're a seasoned athlete or just starting out, these trends are designed to be both effective and adaptable to your lifestyle. Strength Training for All Strength training is gaining popularity across all