SwoleMate Stories to Swoon Over

Happy Valentine’s, Galentine’s, or Bromancery Day! Whatever you celebrate, we asked you to submit your best #SwoleMate stories. Check out the top five selections!

A Whole New Meaning to WOD

Maegan Musanti met Abby, her now wife, through her CrossFit coach. She belonged to a different gym, but fate found the two at a local competition, tents next to one another. Ever since that weekend, they were inseparable. CrossFit was naturally a major part of their blossoming relationship. 3 years later, they were attending the same 6:30pm class on the daily. Maegan knew she wanted to propose, but wasn’t sure how. Neither of them had an affinity for jewelry, but Abby had been wishing for a pink barbell for forever. The perfect nontraditional ring: a pink barbell engraved with “Marry Me”. One night, when they walked into class, the barbell was perched on the rig. Abby spun it around to reveal the “Marry Me” and turned around to Maegan down on one knee. 

In 2022, they had the ultimate CrossFit wedding, or WOD (Wedding of the Day). The couple sported matching NoBull sneakers, their coach officiated the “I do’s”, and the “guestbook” consisted of two white Rogue training weight plates. The seating chart featured tables of prominent brands, including a “Team FITAID” table. To top it off: they honeymooned at the Rogue Invitational, boasting a poster that tons of athletes signed & snuck a cameo in a Buttery Bros video.

Besties for the Resties

How many bachelorette parties have you been to that have a Spartan Race on the itinerary? Lauren Hammer can proudly put a finger down for that one… thanks to her sister. Lauren can also thank her sister for introducing her to Jess. This BFF pairing hadn’t talked much before the big bachelorette mud-bash, but it jumpstarted their swolemance. It was Lauren’s first obstacle course race and she was extremely nervous. Jess eased Lauren’s nerves as they made their way to Boston for the event. Lauren ended up having amazing time, and she got hooked.

Lauren began to do more races, Jess always racing by her side. Post-grad, Lauren asked Jess if she thought CrossFit would be a good fit for her. Jess brought Lauren to her very first class and there was no turning back! 4 years later and they’re still an unbreakable duo. Sometimes, Jess will get Lauren laughing so hard she’ll have to take her inhaler. Who needs romance when you get to workout with your best friend everyday?!

Can I get extra guac & your number?

This pair didn’t find love in the gym, but they DID find love in the Chipotle line (isn’t that every introverts dream?!). Jay and Kelvie have been together for 13 years, 10 as husband and wife. They transformed themselves from two unhealthy, broken humans to opening and operating their own CrossFit gym, Mission Barbell Club, together.

The meet cute began when Kelvie cut Jay in line. He was a man in uniform – naturally, Kelvie assumed the burritos just had security. When the lined moved up, she quickly realized what she had done. By the time they got to checkout, Jay had charmed his number into her phone. The rest was history!

They got married in 2014, the same year Jay decided to quit smoking cold turkey after 20 years. He replaced the addiction with running, and in the winter months he took up CrossFit training. He began to coach, and when he retired from 30 years in law enforcement, the couple opened up their gym in the same city they had met in.

Next time someone cuts you in line, don’t gripe – it might just be your forever swolemate.

Early Bird Gets the Worm

A 5am workout class means you’re rolling out of bed while it’s still dark outside. You’re all their to get your workout in and then shuffle off to work, socializing isn’t on the top of your list. Peyton felt the same when she joined a CrossFit gym and became a 5 am-goer. She was paired up with this guy a handful of times for partner workouts.

It was “a lot of fist bumps, ‘have a good day’ fair wells, and small talk” until… The Open. Friday Night Lights worked it’s magic and set a spark aflame (must have been all of that fire breather energy…). Two years of dating later, they’ve officially bought a house together. The 5am’ers are now 5pm’ers, but meeting in the morning class will always hold a special place in their hearts. The Open now serves as their annual reminder to shoot your shot with your gym crush ❤️.

Will you be cheering your swolemate on this Open season? Spice it up and throw a wager on the table – how about, whoever loses the workout has to cook dinner? Winner gets a massage?

Love Abroad

Five years ago, Dani decided to study abroad in Finland. She had just finished playing collegiate volleyball and had a desire to see the world. While abroad, she attended a local CrossFit box in Joensuu. At the box, she kept bumping into the same guy. Dani described him as a tall, sweet Dutch guy who happened to also be studying abroad (and her type… as a volleyball player, his height made him cuter 😉).

They got to talking and made plans to workout together. Eventually, it escalated into going on dates. They originally planned on going separate ways once the semester concluded, but after a couple of weeks, he declared he was going to buy a plane ticket to America after they left Finland. Sure enough, she received a photo of plane ticket that very day. This swolemate story sounds like it needs to be made into a movie.

Thank you for sharing your stories with us! We loved hearing about all of your swolemates. We wish nothing but the best for you and them. Keep your heart healthy and shop our Valentine’s Day special on LIFEAID Thrive with code V25 at checkout! Valid until 2/14/24 only.


Here at FITAID, we feel strongly about a few things: No artificial sweeteners, clean caffeine, quality ingredients and Sports Recovery. You spend so much time in the gym, at work, and showing up for the people around you, that you have to spend the time to recharge and recover.

As the sun sets on another transformative year, we find ourselves reflecting on the incredible journey we've embarked on together. In 2023, we began the Sports Recovery Sunday newsletter to provide weekly tips, tricks and more to help you maximize your recovery and show up as your best, everyday. We believe that the definitive way to boost your performance is to focus on your recovery: physically, mentally and emotionally. How you show up for yourself is how you show up for the rest of the world, and we’re honored to be a small part of it. In this dynamic era of ever-evolving knowledge, we invite you to join us in a retrospective journey through the year's top-clicked resources.

As we unravel what caught your eye on a scroll through your inbox, we're excited to continue to grow together in 2024.  The data trails left by your clicks serve as breadcrumbs, guiding us and shaping our understanding of how we can best provide you with the resources you need to succeed.



Protein Pancakes

Featured in SRS # 14

There's nothing quite like waking up on a Sunday morning to the smell of pancakes (even if you have to make them yourself). This recipe is loaded with protein to keep you full and maintain the gainz.

Get the recipe

Chicken StirFry

Featured in SRS #15

Throw in veggies, your choice of protein and toss in some sauce for a delicious dinner recipe. It also serves as a great leftover lunch option!

Get the recipe

Honey Chipotle Salmon Bowls

Featured in SRS #6

A little sweet, a little spice, and a whole lot of yummy. Level up your cooking skills with this delcious honey chipotle salmon recipe. Served with rice and a cucumber, avocado mixture. Delish!

Get the recipe

DIY Protein Cider Doughnuts

Featured in SRS #41

A Fall time favorite: apple cider doughnuts! These homemade treats are a healthier alternative to the sugary doughnut you'd grab at the cider mill, or apple orchard. Packing double the protein and half the calories this recipe is a must try!

Get the recipe

Breakfast Egg Muffins

Featured in SRS #33

Perfect for the school year, or commuters, these on-the-go egg muffins are the perfect mix of convenience and nutrition. Say goodbye to morning chaos and hello to hassle-free mornings.

Get the recipe



"Honey" by Kehlani

Featured in SRS #14

"Reasons" - Khalid

Featured in SRS #15

"Springsteen" - Eric Church

Featured in SRS #33

"Saturday Sun" - Vance Joy

Featured in SRS #13

"Sunset Lover" - Petit Biscuit

Featured in SRS #6



Recovery Shoes

Featured in SRS #15

Do you know the full impact your shoes have on how the rest of how your body feels? You might be surprised... Check out some of the below recovery footwear to give your feet some love. Have another favorite? Let us know!

Beslip Orthotics



Books about Habits

Featured in SRS #41

Habits are the small steps that lead to big transformations. Good habits are crucial to leading a healthy lifestyle. If you're having trouble forming healthy habits, these books are a great place to start! They breakdown building routines and behaviors AND most importantly, staying consistent.

The Power of Habit by Charles Duhigg

7 Habits of Highly Effective People by Stephen R Covey & Sean Covey

Atomic Habits by James Clear

Magnesium Lotions

Featured in SRS #33

Lather up! Magnesium lotions aide in relaxation, muscle recovery, and promote overall well-being. The quick absorption helps replenish your body's magnesium levels while nourishing your skin.

Life Flo

Magnum Solace

Sweet Bee

Gua Sha

Featured in SRS #39

Face Gua Sha blew up on Tik Tok as a way to chisel chins, but did you know it actually has health benefits? A tool for lymphatic drainage, gua sha works similarly to muscle scraping to promote circulation, reduce inflammation, and relieve muscle tension.


Zoe Ayla


Blue Light Glasses

Featured in SRS #2


Warby Parker



What are you go-to recipes? What songs do you chill out to? What is your favorite music genre for productivity? Do you have a recovery tool you swear by? Let us know over on Instagram!

The holiday season is upon us! We're eagerly anticipating the joy of giving and receiving thoughtful gifts that align with our wellness goals. If you're part of a fitness-focused community, or have friends and family who prioritize clean living, we've got something special in store for you: FITAID's favorites of the season!

This year, we've curated a selection of gifts ideas to prompt the perfect present. Whether you're shopping for the avid fitness enthusiast, the wellness warrior, or anyone looking to embrace a healthier lifestyle, our gift guide is designed to inspire, delight, and contribute to a season of well-being.



Gifts for the Fit Friend

Garmin Venu

Garmin's smart watches are a great gift for someone invested in tracking their holistic health. Featuring a sleek display, it allows you to monitor sleep, workouts, recovery, and more all in one convenient place. Check it out - the Venu is on sale now!

Reebok Nanos

Every fitness-lover could use another pair of sneakers. Reebok's Nano's are currently marked down and offer versatility, durability, and comfort like no other.

Ascent Protein Powder

Snag Ascent's limited edition holiday flavor Peppermint Mocha to spice up your bestie's post-workout treat! Protein powder is a great gift for anyone with fitness goals.

Gainz Box Subscription

This is truly the gift that keeps on giving. Gainz Box delivers a variety of accessories, on-the-go workout equipment, supplements, healthy snacks, & wellness products. Each box is made to deliver a surprise & delight each month when it arrives on your doorstep.

Ice Shaker Bottle

Do you know someone whose gnarly shaker bottle needs an upgrade? We've got you covered. Ice Shaker's signature shaker bottle is insulated and comes in tons of fun colors and patterns to pick from!

Rogue Giftcard

We can't knock a gift card. Rogue is a one-stop shop for ALL things fitness. Let your friend shop for their favorite equipment, apparel, or accessories.


Gifts for the Friend that is "Always Sore"

Hypervolt Go 2

Portable and practical, the Hypervolt Go 2 makes your body feel like new. It can help you warm up fast, release stress and tension, and unlock tight muscles, wherever your life takes you. PS. it's also on SALE.


The psoas complex (hip flexors) are considered to be the soul of our body. The Pso-Rite® was designed to provide relief on the deepest level for any age, size, and shaped individual out there.

3 month sub to Pliability

So your friend is complaining about how sore they are again... did they do their mobility? Make it simple for them: gift them a subscription to Pliability! Pliability fuses mobility, yoga, prehab, rehab, recovery, mindfulness, and strength into short, guided videos.

TheraBody Wave Roller

This is a 2 in 1 gift, and a level up from a traditional foam roller. The Wave Roller combines powerful vibration therapy and an innovative wave texture to deliver the most powerful, efficient full-body foam rolling experience. Did we mention it's on sale?!

Pure Spectrum CBD Salve

Massage away your aches and pains, and manage inflammation with Pure Spectrum's 500mg CBD-infused lavender salve. Formulated with carefully selected essential oils and a harmonious fusion of all-natural ingredients, Relax is the perfect way to enhance a massage or aid in recovery from your active lifestyle.

Ice Barrel Eucalyptus Epsom Salt

If your comrade is into cold therapy, this epsom salt soak is a winner. Ice Barrel developed this product to help relieve muscle soreness while opening your mind to ultimate relaxation thanks to the aromatherapy of eucalyptus.


Gifts for the Foodie Friend


These chickpea chips and puffs are a spectacular treat for your snack-loving sister, mister, or sister from another mister. Offered in a variety of flavors these are a great choice!


Stick to the basics: zero sugar and plenty of protein, in a range of Chompable flavors. These meat sticks make a superb stocking stuffer for a fitness foodie.

nocow protein bars

nocow offers high protein, plant-based bars that leave the loads of sugar behind. These are another great stocking stuffer for your plant-powered peer.

Wilde Chips

Wilde chips redefine snacking. In 6 unique flavors, these are a great alternative for your potato-chip-lovin' friend. Featuring 10g of protein from chicken and egg whites they are a terrific, tasty gift.


Every fitness-y person in your life needs to feel the FITAID love this holiday season. A 12-pack of their favorite blend looks great under the Chritsmas tree. Complete with BCAAs, Turmeric, Electrolytes, Vitamins B, C, D3, E, and more, don't forget to add a bow on top!


Gifts for the Friend that's "Always Tired"

Manta Sleep Mask

The Manta COOL Mask is designed to soothe puffiness and completely block out all light. The calming compression may help your friend feel more well-rested in a matter of nights.

Hatch Restore

From sunset to sunrise, this gentle and soothing alarm offers sounds to doze of to and an automatic wake up light. This all in one dream machine is a top-notch gift.

Brooklinen Weighted Blanket

This cozy blanket will have your sleepy friend cocooning and snoozing in no time. The added weight may help ease anxiety and aide in decompression and relaxation.

Stance Cozy Crew House Slipper Socks

Happy feet, happy life, right?! Help your bestie unwind with Stance's comfy, cozy crew slipper socks. We're often about knees over toes, but today we're about keeping the toesies warm.

Ergonomic Pillow

Maybe your friend is always tired because they need better sleep. What's the first step to better sleep? A pillow upgrade. This ergonomic pillow is suitable for back, side, and stomach sleepers alike. Designed to support your body and aide more optimal sleeping positions, this plush pillow is a perfect present.


Each delicious pack of DREAMAID GO will help get you to a place of cozy and restorative slumber. Fall asleep faster, stay asleep longer, and wake up feeling brand new.


Gifts for the Fitness Fashion Friend

Born Primitive

Shop our favorite joggers, or explore their collections of sports bras, leggings, shorts, hoodies, and more! They even sell jeans for your quadzilla friends that can never seem to find pants that fit!

Goodr Sunglasses

Affordable, stylish, and fit for performance, a pair of Goodr sunglasses are a great option for your friend that values fitness fashion. Nothing shady about a good pair of sunnies!

Caffeine & Kilos Apparel

For your coffee-loving friend, we present to you: Caffeine & Kilos. They've got tons of fun designs for your friend to rock on the daily.

Junk Headbands

We all know at least one person that can't do a workout without their trusty headband secured in place. Junk Headbands has hundreds of designs to pick from. Personalized, thoughtful, and useful, we can't think of a better gift.

Bear Komplex grips or knee sleeves

Fitness style does not stop at apparel... gear counts too! Bear Komplex makes an array of gymnastics grips and vibrant knee sleeves to support your friend as they *try* to beat you in the WOD.

Salty Britches Trucker Hat

Do you know a trucker hat stan? Look no further than Salty Britches. Offered in a wide variety of colors and patterns, these hats a cute, stylish, and a winning wishlist item.


Deck the halls with boughs of FITAID! The most wonderful time of the year is upon us, and we're turning up the holiday cheer for our 3rd Annual FITMAS Campaign. This December, we're not elfin' around. We'll be celebrating our FITAID Family by featuring some of the top gyms across the country and running lots of giveaways over on Instagram! If you drank a FITAID in 2023, you're on the nice list, so grab your jingle bells and let's dive into the festive fitness spirit!


Flawless Fitness

Location: Philadelphia, PA
Instagram: @BeFitBeFlawless
Website: BeFitBeFlawless.com

We got the chance to speak with Coach Carly to get an inside peek on how Flawless Fitness gets in the spirit. One of their seasonal staples is "WTF Week", a full week of grueling, challenging workouts to kickoff the holidays. Proceeds from "WTF Week" are donated to charity, and Carly's favorite part about this time of year is seeing all of the women come together for community service. It's a special spectacle to see members band together to give back for the greater good.

Fitness and Christmas mean you're bound to run into a classic '12 days of Christmas' workout. If you're not familiar, the reps are performed according to the song (1; 2, 1; 3, 2, 1; ... 12-1). At Flawless, you'll be getting down and dirty with this annual themed workout Christmas Eve! Carly believes: "it's not the holidays without a soul-crushing workout with your friends before you feast!"

The Pit Fitness Ranch

Location: Three Rivers, Michigan
Instagram: @ThePitFitnessRanch
Website: PitFitnessRanch.com

Autumn Yost, owner of The Pit Fitness Ranch loves how excited every body gets about the holiday season, especially in dreary Michigan... it's something to look forward to. On Thanksgiving, they do a hallmark workout dubbed "The Dessert Table" and host a large, community workout on Christmas Eve. Members love to partner up with people they don't usually get to workout with on special occasions. Likewise, Autumn loves the challenge of programming for classes when it's a packed Pit - she has to get creative with bodyweight movements (for equipment and safety purposes, duh!). This has backfired in a 12 days of Christmas workout though... have you ever thought of throwing REVERSE burpees, or candlestick rolls into the mix? Regardless, Autumn feels it's not the holiday's without family.

She also had some words of wisdom for everyone during the busiest time of the year. Autumn's best tip is to simply "enjoy the holidays with your family. Eat the food. Have a good time. Don't beat yourself up. Definitely just relax and indulge. Don't make a big deal about macros and protein - you'll get back to your fitness and your normal nutrition as soon as possible."



Natural Selection CrossFit

Location: Kennewick, WA
Instagram: @NSXFit
Website: NSXFit.com

Natural Selection CrossFit sets out to be Santa's biggest helpers each lap around the calendar. Owner and head coach, Leo Barillas, took the time to share the gym's charitable efforts. Each year, they help out Habitat for Humanity to sponsor families and deliver Christmas gifts. In past years, they have helped build homes for those in need as well.

Leo feels Christmas is the most fun part of the year and takes pride in designing unique 12 Day's of Christmas workouts for his members. One year, they completed a rendition in which EVERY movement required a barbell. He might be the grinch that stole your grip, but here's his best holiday tip: "just spend time with family and relax... it's not the holidays without family and friends."




Halo Fitness Inc.

Location: Burke, Virginia
Instagram: @HaloFitnessExperience
Website: HaloFitnessExperience.com

Every year, Coach Dan looks forward to how the gym rallies together. They host a big Friendsgiving dinner party to raise awareness for a select charity like clockwork. The tradition of giving back to an organization each year has become a core value of Halo's. Dan likes to find special and unique ways to ring in the holidays. One December, they programmed a '21 days of Christmas' workout regimen leading up to the 25th (each workout was based off the day in the countdown).

Dan preaches the 3 R's during the holiday season: relax, rest, recover. People get so caught up in the idea that they are going to ruin all of their progress. His wish upon a star is that people are able to truly enjoy themselves and not look back and think, "why was I so caught up in trying to eat straight..."



CrossFit Bison

Location: Midland Park, NJ
Instagram: @CrossFitBison
Website: CrossFitBison.com

Leader of the Bison Beasts, David, hopped on the line to tell us about CrossFit Bison's holiday traditions. The week before Thanksgiving, they host The Bison Holiday Party, a massive backyard bash to kick off the season. The happiest time of year tends to also be the busiest time of the year. Due to the chaos, Bison uses the month of December to repeat crowd-favorites where the gym runs 3-weeks of fun WODs (yes, we said fun... ask Dave, he keeps a running log) to boost morale throughout what can be a stressful time.

David's best recovery tip for the holidays is to value sleep more than you think and to stay hydrated. You're up early to squeeze in a workout and you're out late running errands, playing magical elf, or Santa Claus himself. To avoid getting sick, sleep and hydration are key. Last but not least, he feels "it's not the holidays without giving more than you receive." Need some gift inspiration? Check below!

Stocking Stuffer Speed Round

We asked these gym owners and coaches what they thought would make a superb stocking stuffer for your CrossFit-doing, gym-loving, fitness-y friend and they did NOT miss. Here are their answers:

Carly: FITAID Go! Sticks!

Autumn: Thumb tape... AND FITAID (of course.)

Leo: Definitely FITAID.

Dan: Hand wraps or gymnastics grips!

Dave: Thumb tape - not too expensive, and small enough to fit!


As FITAID's FITMAS Campaign unfolds, these gyms prove that the holiday season is not just about indulging in festive treats, but also sweating it out with friends and family.

This week we want to turn the spotlight to our incredible FITAID athletes hitting the competition floor. They’re ready to compete and take on the ultimate test of strength, stamina, and mental grit. These athletes have been prepping, training, and recovering with FITAID all year long, and are ready to take the main stage in Madison! This lineup is bringing the heat and is even tougher to beat. Show the FITAID Fam some love by following them on Instagram and follow along with their performances this week! We’ll be keeping you posted over on @fitaid too 😉

Kelsey Kiel

kelsey kiel fitaid athlete


Competing in the team division for the 5th time since 2016, Kelsey Kiel is excited to get out on the floor with Open Box Athletics this year. Get loud and help them make Philly proud.


Emma Lawson

emma lawson fitaid athlete


After earning Rookie of the Year in 2022 with a 6th place finish, Emma Lawson is back in Madison for the 3rd time (her first being in the teenage division). This 18-year-old Canadian has her eyes on the podium.

Sydney Wells

sydney wells fitaid athlete


2023 will be Sydney Well’s rookie debut. A former collegiate runner at Mizzou, she’s ready to showcase her athleticism and strength to the crowd.


Jay Crouch

jay crouch fitaid athlete


This 24-year-old from down under is no stranger to competition. Placing 1st at the Oceania Semifinal earlier this year, he kicked off his 6th trip to the final stage.


Emily De Rooy

emily de rooy fitaid athlete


A rookie from Australia, this 22-year-old punched her ticket to Madison with a 3rd place finish at the Oceania Semifinal. She’s ready to give it her all out on the competition floor.


Gabi Migala

gabi migala fitaid athlete


Her sixth consecutive year competing, Gabi Migala is on the hunt for a podium finish. Placing in the top 10 the last 2 years and coming off a 1st place win at the Europe Semifinal, she’s dialed in and ready to hit the floor running.

Lazar Djukic

lazar djukic fitaid athlete


With two top 10 finishes in the last 2 years, Lazar Djukic is ready to take on his 3rd trip to Madison. The third time’s the charm - watch him fight for a podium finish.


David Shorunke

david shorunke fitaid athlete


After a rollercoaster of a journey, David Shorunke punched his individual ticket with a top 10 finish in qualifiers. He’s geared up to make some noise as the only UK athlete in the field.


Jelle Hoste

jelle hoste fitaid athlete


Bringing it from Belgium, Jelle Hoste put the whole sport on notice with his record-breaking performance in Berlin. Keep an eye out for this impressive rookie in Madison!


Nienke Van Overveld

nienke van overveld fitaid athlete


European champions of the 2023 Semifinals, Nienke’s team is on the hunt for gold. A veteran in the team division, Nienke is competing for the 5th time on the big stage.


Georgia Davenport

georgia davenport fitaid athlete


Georgia Davenport, team captain of CrossFit Rotherham, helped clinch the team’s spot at the European Semifinal back in June. They’ve spent some time prepping down in Texas and are ready to rock Madison.


Whether you’re attending in person or over watching the livestream, tune in to watch our athletes give it their all. Grab your FITAID Energy, grab your gym friends, and get excited! 2023 is about to be a big year for Team FITAID!


Let’s go girls *queue Shania Twain* ♪


FITAID CrossFit Athlete, Gabi Migala pulls her weight in leveling the playing field for men & women at the 2023 Berlin SemiFinals


The fitness industry is undergoing a remarkable transformation as there's been a significant rise in the participation and empowerment of women. Historically, there have been gender disparities within the fitness realm, deterring women from fully engaging in physical activities. However, recent studies and articles have shed light on a changing narrative. The fitness industry is becoming more female-centric, more inclusive, and more supportive of women looking to prioritize their health and well-being.


Breaking Down the Gender Gap at the Gym

An interesting read from Glamour highlights a gender gap that has been prevalent in gyms, acting as a barrier for women seeking to work out. The tide is turning. The male-dominated weight-room is no longer a forbidden zone for females. Gyms are increasingly focusing on creating a more welcoming environment for women. They are implementing initiatives such as women-only workout spaces, specialized classes, and diverse fitness programs tailored to women's specific needs. By addressing these gender disparities, the fitness industry is actively striving to make fitness accessible and enjoyable for women of all backgrounds and fitness levels.


Role Models in CrossFit & Weightlifting

CrossFit and weightlifting are two disciplines that are significantly changing the narrative surrounding women and lifting. Traditionally, weightlifting has been perceived as a male-dominated activity, with women often discouraged from engaging in heavy lifting due to societal norms and misconceptions. The idea that lifting makes girls bulky and inherently unattractive is becoming a notion of the past. CrossFit has been a game-changer, providing a platform for women to showcase their strength, athleticism, and capabilities in lifting heavy weights. CrossFit communities have fostered an environment that celebrates the achievements of women in weightlifting, emphasizing strength, technique, and performance rather than conforming to conventional beauty standards. By breaking down gender stereotypes and promoting inclusivity, CrossFit and weightlifting are empowering women to challenge their physical limits, build confidence, and redefine societal expectations surrounding femininity and strength. These disciplines are redefining fitness for females, inspiring women to embrace their inner strength and realize their full potential both inside and outside the gym.


FITAID Athlete and Pro-Weightlifter, Hunter Elam flexes her muscles and uses her platform to show being strong is beautiful.


Embracing the Digital Fitness Boom

Digital fitness has seen an extraordinary surge in recent years, and women are at the forefront of this movement. The Healthline article highlights how the digital fitness industry is empowering women by providing them with flexible workout options, personalized training programs, and access to a supportive online community. Virtual fitness platforms, mobile apps, and wearable technology have opened new doors for women to engage in fitness from the comfort of their homes or on the go. Social media enables women to connect with other like-minded individuals, share their fitness journeys, and inspire other users along the way. This democratization of fitness ensures that women can choose the mode and timing of their workouts, thereby eliminating potential barriers and increasing overall participation. Additionally, there is a growing emphasis on body positivity and embracing diverse body types, ensuring that women feel comfortable and confident in their fitness journeys.


Pursuing Gender Equity in Fitness

Gender equity in fitness is a significant topic of discussion. Fitness professionals, trainers, and organizations are actively working to dismantle stereotypes and biases. IDEAfit explores the discrepancy of the number of female vs. male trainers against the amount of female executives in the fitness industry. Advocating for equal representation in leadership positions is the next step towards greater equity. OrangeTheory is a prime example of a successful woman-owned workout franchise. The lack of female representation in high-ranking roles is not unique to the fitness industry, but is a major stepping stone towards a more inclusive and equitable world.


FITAID CrossFit Athlete Kelsey Kiel moves BIG weights while redefining the narrative of what it means to be strong and female.


The exciting and encouraging trend of the fitness industry is promising for women. The efforts made to bridge the gender gap at the gym, embrace digital fitness, show females what they’re capable of, and pursue gender equity are empowering women to prioritize their health and well-being. By providing tailored programs, safe spaces, and inclusive communities, the fitness industry is breaking down barriers and encouraging women of all ages, backgrounds, and fitness levels to engage in physical activities confidently. The evolving landscape of the fitness industry is not only shaping women's lives positively but also redefining societal norms and promoting health for all.


Whether you're an athlete or simply someone leading an active lifestyle, giving your body the time and care it needs to recover is crucial for long-term health and optimal performance. Let’s explore the reasons why recovery holds such significance and how it contributes to overall well-being.

Muscle Regeneration

During physical exercise, our muscles undergo stress and micro-tears, which are essential for strength and growth. These muscles repair and actually grow during the recovery phase. Adequate rest allows your body to rebuild damaged tissues, replenish energy, and optimize protein synthesis. 

Prevent Injury

Ignoring recovery results in increased risk of injury. Overtraining or failing to allow your body to heal can lead to chronic fatigue, weakened immune function, and musculoskeletal imbalances. By incorporating appropriate rest periods into your training routine, you reduce the likelihood of overuse injuries, stress fractures, and other ailments associated with excessive strain on the body.

Improve Performance

Contrary to popular belief, pushing yourself harder and longer isn't always the path to improved performance. Recovery plays a fundamental role in optimizing athletic abilities. Rest allows the body's systems, such as the cardiovascular and nervous systems, to recuperate and adapt to the demands placed upon them during exercise. This regeneration of energy, repair of muscle fibers, and restoration of hormonal balance ultimately enhances strength, speed, endurance, and overall athletic performance.

Mental Wellness

Physical activity doesn't just exert a toll on the body; it affects the mind as well. Intense workouts and training schedules can lead to mental fatigue and burnout. Incorporating recovery time helps alleviate stress, promotes relaxation, and restores mental clarity. It provides an opportunity to unwind, rejuvenate, and foster a healthy mindset, ultimately leading to increased motivation and enjoyment in physical pursuits.

Remember: recovery encompasses more than just taking days off from training. It includes prioritizing quality sleep and nourishing your body with proper nutrition. Sleep is vital for the body's restorative processes, hormone regulation, and cognitive function. A well-balanced diet that includes sufficient macronutrients, micronutrients, and hydration supports tissue repair, replenishes energy stores, and aids in optimal recovery.

In the pursuit of athletic excellence or maintaining an active lifestyle, it is imperative to recognize the significance of recovery. Making time for rest, sleep, and proper nutrition allows your body to repair, rebuild, and adapt. Prioritizing recovery not only prevents injuries but also enhances physical performance and mental well-being. So, remember to listen to your body, incorporate rest days, and embrace recovery as an integral part of your journey to a healthier, fitter, and more fulfilling life.

Looking for ways to improve your own recovery? Start by cracking open a can of FITAID and checking out some of our other blog posts on recovery methods & modalities:

5 Essential Active Recovery Tricks

Active Recovery - A Good Reason to Take it Easy

Walk it Off! The Benefits of a Post-WOD Walk.

Why is Stretching Important for Post-Workout Recovery?

Yoga as a Tool for Sports Recovery

Why Do I Need to Use a Foam Roller in my Post-Workout Recovery?

Muscle Scrapers for Post-Workout Recovery

Infrared Sauna Explained

Can Gratitude Help my Fitness Routine & Athletic Performance?


Celebrate the 4th of July with a Refreshing Watermelon Pizza Dessert!

Get ready to add a splash of color and a burst of freshness to your Independence Day gatherings with a delightful Watermelon Pizza Dessert! Watermelon Pizza?! You read that right - this fun and healthy twist on a traditional pizza will have your taste buds dancing with joy. A juicy watermelon base, topped with tangy yogurt “sauce”, and loaded with sweet berries, this patriotic treat is as delicious as it is beautiful. So, let's dive into the recipe and create a vibrant dessert that will steal the show this 4th of July!



For the Watermelon Pizza:

- 1 large, round slice of seedless watermelon (about 1 inch thick)

- Fresh blueberries

- Fresh raspberries

- Fresh strawberries, sliced

- Fresh mint leaves, for garnish


For the Yogurt Topping:

- 1/2 cup Greek yogurt (you can use vanilla or plain)

- 1 tablespoon honey (adjust to taste)

- 1/2 teaspoon vanilla extract



  1. Prepare the Watermelon Slice:

   - Start by choosing a large, round slice of seedless watermelon. Make sure it's about 1 inch thick to provide a sturdy base for your pizza.

   - Place the watermelon slice on a clean cutting board or a serving platter.


  1. Create the Yogurt Topping:

   - In a small bowl, combine the Greek yogurt, honey, and vanilla extract.

   - Stir well until the ingredients are thoroughly mixed. Feel free to adjust the sweetness by adding more or less honey to your liking.


  1. Assemble the Watermelon Pizza:

   - Spread the yogurt topping evenly over the watermelon slice, just like you would spread sauce on a pizza crust.

   - Arrange fresh blueberries, raspberries, and sliced strawberries on top of the yogurt, creating a beautiful, patriotic pattern.

   - For an extra festive touch, sprinkle some fresh mint leaves over the fruit.


  1. Serve and Enjoy:

   - Slice your Watermelon Pizza into individual portions, just like you would with a regular pizza.

   - Serve it immediately or refrigerate for a short while to allow the flavors to meld together.

   - This refreshing dessert is best enjoyed chilled, making it perfect for those hot summer celebrations.

   - Watch as your guests' eyes light up with delight when they see this vibrant, healthy treat.



- Feel free to get creative with your fruit toppings! You can use any red and blue fruits you like, such as blackberries, cherries, or even sliced kiwi.

- Add a sprinkle of shredded coconut or a drizzle of melted dark chocolate for extra flavor and texture.

- If you're serving the Watermelon Pizza at a later time, wait to add the yogurt topping and fruits until just before serving to keep the watermelon slice firm.


This 4th of July, elevate your dessert game with this delightful Watermelon Pizza! It's a refreshing and healthy treat that embraces the colors of the American flag. With succulent watermelon, bright berries, and a creamy yogurt topping, this dessert is a showstopper that will impress your guests and satisfy their sweet cravings. Put on your apron, grab that watermelon, and get ready to indulge in a slice of pure summer bliss! Happy Independence Day!


COURSE: Dessert, Snack

CUISINE: American

COOK TIME: 10 minutes

TOTAL TIME: 10 minutes

SERVINGS: 8 Servings


CALORIES: 64 cal

MACROS: 1g Fat, 15g Carbs, 2g Protein

Originally posted on https://www.eatingwell.com/recipe/254624/watermelon-fruit-pizza/ <3

woman relaxes and foam rollers leg with FITAID EnergyWhat helps the body recover faster?

Have you tried foam rolling and FITAID!

Using a foam roller and the right recovery beverage as part of your post-workout recovery routine can be incredibly beneficial for your overall muscle health and performance. Foam rolling, also known as self-myofascial release, is a form of self-massage that helps to release muscle tightness and tension. This can help to improve flexibility, reduce muscle soreness, and prevent injuries. We’ve even partnered with RPM to score you a 30% discount code to score your own!

One of the main reasons why foam rolling is important for post-workout recovery is that it helps to improve circulation. When you work out, your muscles undergo a lot of stress and tension, which can lead to a buildup of lactic acid and other metabolic by-products. These substances can cause muscle soreness and stiffness, and they can also reduce blood flow to the muscles. By using a foam roller to massage your muscles, you can help to increase blood flow and circulation, which can help to remove these by-products and speed up the recovery process.

Foam rolling can also help to improve flexibility. As you age, your muscles naturally become tighter and less flexible, which can lead to a decrease in range of motion and an increase in the risk of injury. By using a foam roller to massage your muscles, you can help to break up scar tissue and increase flexibility, which can help to improve your overall performance and reduce the risk of injury.

In addition to these benefits, foam rolling can also help to reduce muscle soreness and fatigue. When you work out, your muscles undergo a lot of stress, which can lead to muscle soreness and fatigue. By using a foam roller to massage your muscles, you can help to reduce muscle soreness and fatigue, which can help you feel more energized and ready to tackle your next workout.

Now that you know some of the benefits of using a foam roller as part of your post-workout recovery routine, you may be wondering, "What is the best exercise recovery drink" to replenish and rehydrate you. One option that you may want to consider is FITAID.

What is the best exercise recovery drink?

FITAID is a post-workout recovery drink that is specifically designed to help your body recover after a tough workout. It contains a blend of nutrients and electrolytes that can help to replenish your body's stores and support muscle recovery. Some of the key ingredients in FITAID include:

Electrolytes: FITAID contains electrolytes without sodium, which are important for hydration and muscle function. These electrolytes help to maintain proper fluid balance in the body and support muscle function.

Antioxidants: FITAID contains antioxidants like vitamins C and E, which can help to reduce oxidative stress and support overall health.

In addition to these ingredients, FITAID is also free from artificial sweeteners, making it a more natural and healthier choice for post-workout recovery. FITAID never uses gut-disruptive artificial sweeteners such as sucralose, aspartame or ACE-K.

Overall, using a foam roller as part of your post-workout recovery routine can be incredibly beneficial for your muscle health and performance. It can help to improve circulation, increase flexibility, reduce muscle soreness and fatigue, and prevent injuries. And when combined with a high-quality post-workout recovery drink like FITAID, you can give your body the support it needs to recover and perform at its best.

FITAID Sports Recovery Recommended Foam Rollers:

EXPENSIVE: Hyperice Vyper 3 (Currently on sale as of Dec 29th) ($150) This bad-mama -jamma is the cadillac of rollers. For this price it vibrates, rolls, and does your dishes.

MODERATE: RPM Foam Roller- Exclusive FITAID Partner discount code: RPMROLLOUT Expires 2/6

CHEAP : Home Depot - 5 inch PVC - Ok, while technically not FOAM.“These rollers are ultra cheap, rock hard and while they work, they are NO fun. Recommended for calves specifically.” - Michael “Murph” Murphy - Gym Sales

When you exercise, change is happening to the body. From the repair and rebuilding process of muscle tissue to replenishing energy and fluids, the time spent away from the gym could be considered more beneficial than the time in the gym in most scenarios. That’s because our bodies are healing and getting stronger in the hours of recovery, so it’s imperative to incorporate time for this rest into your daily routine. 

While it can be challenging to take time off when you get into a solid groove of workouts, programming time for exercise recovery into your routine is crucial for many reasons. Most of us probably think recovery time means sitting on the couch, doing nothing, right? Thankfully, you can do plenty of things to promote rest and recovery after exercise while not being sedentary. Let’s take a look at five different ways you can incorporate recovery into your routine each week!

  1. Massages: while this isn’t an option for most folks as a weekly event, massages certainly help with exercise recovery, even when done bi-weekly or monthly. Massages aid in reducing tightness within the muscles while increasing blood flow (therefore bringing more oxygen and nutrients to the muscles). 
  2. Sleep: this is one of the best ways that you can aid in exercise recovery! Getting quality sleep allows the body to heal, especially since essential hormones are produced that help rebuild and repair the body while you’re getting some shut-eye.
  3. Nutrition: consuming whole, nutrient-dense foods is crucial for exercise recovery. Complex carbs are needed to help rebuild energy supplies, while protein is necessary to repair muscle. If your meals are all over the place or inconsistent, focus on consuming a healthy snack within 45 minutes of your workout to help begin the recovery process.
  4. Myofascial release: this can be done in multiple ways; from foam rolling and massage guns to trigger point balls and massage sticks, myofascial release aids in decreasing muscle tightness and soreness when done appropriately. Look up a trusted source on Youtube or ask a trainer at your gym! 
  5. Hydration: staying hydrated is key for improving performance, and the same is true once your workout is complete and you’re in recovery mode. Not only does staying hydrated help transport nutrients throughout the body, but it can also help decrease muscle tightness. 

What workout recovery methods do you stick to in your routine? Tag us on Instagram! @FITAID