Blogs

Why It’s Harder to Lose Weight After 30 for Women — and What to Do (2025 Guide)

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 start for some women in the late 30s and early 40s. Here’s what the best recent research says, and what you can do—without turning your routine upside down. The science, simplified Your metabolism doesn’t fall off a cliff

29 Aug 2025

How Many Calories Should You Burn a Day?

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 2,200–3,000 kcal/day These figures account for basic body functions, but not for movement or exercise. Add daily life and activity to the mix, and: * An active young man aiming to lose wei

22 Aug 2025

Stretching Before Bed: How a Gentle Ritual Improves Sleep.

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 Quality: A 2024 meta-analysis involving over 1,200 participants found stretching before bed delivered a large 8.88% improvement in sleep efficiency, a moderate 4.36% decrease in time to fall asleep, and a very large 14

15 Aug 2025

The Best Online Coaching Tools in 2025—And One That Actually Pays You!

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 classes, deliver training programs, and communicate with clients seamlessly. They also help reach a broader audience—anywhere, anytime—making healthy living accessibl

28 Jul 2025

How to Get Started with Online Dance Classes at Home

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 you’re curious about trying online dance workouts, this guide will walk you through everything you need to know to get started with confidence. Why Choose Dance Fitness at Home? Online dance fitness isn’t just a pand

14 Jul 2025

Top 5 On Demand Guided Classes to Try First on Step.co

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 technique while improving stamina, strength, and flexibility. Best for: Martial arts beginners, fitness seekers, and anyone wanting to feel powerful. 2. Cardio T

10 Jul 2025

How to Learn Martial Arts and Kickboxing at Home: A Complete Guide

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 right approach and resources. Whether you’re drawn to kickboxing’s dynamic cardio, want to improve self-defense skills, or simply need a fun way to stay active, here’s everything you need to know about building your pract

04 Jul 2025

Better Movement Starts with Movement Literacy

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 more in control of your well-being. At Step.co, we're not just another fitness app. We help you build this deeper form of body awareness using coach-led, accessible classes that move at yo

26 Jun 2025

Top Mistakes Beginners Make When Starting a Workout Routine

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 of people come in with great intentions, only to feel frustrated or burned out within a few weeks. That’s why we’re breaking down the most common mistakes beginners make—and how to avoid them. Whether you're planning to work out at home, get a ne

24 Jun 2025

Bodyweight vs. Weight Training: Which One Fits Your Fitness Goals?

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 best for you. What’s Better: Bodyweight Training or Weight Training? Bodyweight Training: Strength with Simplicity What is it? Bodyweight training uses your own body as resistance. Popular

17 Jun 2025