Derek Batman

•

August 11, 2025

Micronutrients: The Overlooked Key to Better Health and Performance

Most people focus on macros. But micronutrients are just as important for your training, recovery, and long-term health. At Hardbat Athletics in Newark, DE, we show members how to fuel with the right vitamins and minerals so their bodies work at peak performance — in the gym and beyond.

Why Micronutrients Matter

Micronutrients are the vitamins, minerals, and antioxidants your body needs in small amounts to keep every system running smoothly.

They:

Support energy production (B vitamins)
Boost immune function (A, C, D, zinc)
Strengthen bones and tissues (calcium, magnesium, K)
Aid recovery (antioxidants like vitamin E, selenium)
Protect long-term health (lower chronic disease risk)

Low intake doesn’t wreck you overnight — but over months or years, you’ll feel it in your energy, mood, recovery, and overall health.

Getting Enough Without Upsetting Your Stomach

Many people try to “eat healthy” and end up bloated, gassy, or sprinting to the bathroom. Usually, they add too much fiber too fast or overload on supplements.

Better approach:

Spread it out — increase veggie intake slowly
Cook some veggies — helps digestion and nutrient absorption
Mix fiber types — soluble (oats, apples) + insoluble (greens, nuts)
Add fermented foods — yogurt, sauerkraut, kimchi
Be smart with supplements — fill gaps, not replace food

The Short-Term Wins

More steady energy, fewer crashes
Faster recovery, less soreness
Better mood and focus
Healthier digestion

The Long-Term Payoff

Stronger bones into later years
Lower heart and brain disease risk
Better memory and cognitive function
Reduced inflammation

Think of it as compound interest for your body.

Simple Ways to Get More Micronutrients

Eat 3–5 servings of vegetables daily
Add 2 servings of fruit
Rotate colors on your plate
Include nuts, seeds, legumes
Choose whole grains over refined
Watch for gaps if you follow a restrictive diet

Micronutrients won’t instantly make you hit a new squat PR, but they will keep your body performing well for decades. Pair smart training with smart fueling, and you set yourself up for the long game.

Bonus Resource: We’ve put together a quick Micronutrient Cheat Sheet to help you hit your daily targets without guesswork. Download it free and keep it in your kitchen as a go-to reference.

Ready to train and fuel like an athlete? Book your No-Sweat Intro at Hardbat Athletics and get the guidance you need for strength, recovery, and long-term health.

‍

Continue reading

Why Your Weight Gain Probably Isn’t From a Slow Metabolism

It’s not your metabolism. Learn why appetite drives weight gain and how to fight back. Book a No-Sweat Intro at Hardbat Athletics in Newark, DE.

Why You Don’t Need to Fear Deadlifts (Or Any Exercise): Understanding Load Management at Hardbat

Deadlifts don’t wreck backs — poor load management does. Learn how we coach safer, smarter strength at Hardbat. Book a No-Sweat Intro today.

How Old Injuries Affect You Mentally (and Why Movement Is the Way Out)

Old injuries mess with your head as much as your body. Learn how to break the fear cycle and rebuild confidence through training. Book a No-Sweat Intro.

Block Out Bad Fitness Advice (and Who to Actually Listen To)

Fitness advice is domain-specific. Get real help from certified coaches. Book a No Sweat Intro at our Newark DE personal training gym.

How to Use Breathing Cadence During Cardio

Master breathing cadence during cardio to improve endurance and stay in control. Book a No‑Sweat Intro at Hardbat Athletics.

Personal Trainer Near Me in Newark DE: Goal Setting That Sticks

A personal trainer near me helps you set specific gym goals, track progress, and stay motivated. Book a No-Sweat Intro at Hardbat Athletics.

Full-Range Shoulder Training vs Stretching | Personal Training Newark DE

Stop chasing tightness. See how full-range pulling and pressing build pain-free shoulders, not endless stretching. Book a No-Sweat Intro at Hardbat Athletics.

Break Old Habits with Personal Training Newark DE | Hardbat Athletics

Old habits stall progress. See how personal training in Newark DE replaces harmful coping with healthy change. Book a No-Sweat Intro today.

Strength Training on GLP-1s | Hardbat Newark DE

GLP-1s drop weight fast, but muscle can vanish. Learn how personal training in Newark, DE, protects lean mass. Book a No-Sweat Intro today.

Nutrition Tips for New Moms: Small Wins Without Guilt

New moms, here’s how to balance breastfeeding, cravings, weight loss, and sleep struggles. Focus on small wins and grace, not guilt. Book a No Sweat Intro.

High-Intensity Cardio Mistakes | Personal Training Newark DE

Stop wasting workouts on endless HIIT. Learn when high-intensity cardio helps or hurts. Smarter personal training Newark DE. Book a No-Sweat Intro.

Small Group Fitness Newark DE: Get Fit, Stay Motivated | Hardbat

See why small group fitness in Newark DE crushes solo workouts. Built-in coaching, community, results. Book a No-Sweat Intro now.

Personal Training Newark DE for 50+ | No Sweat Intro

Build bone, balance, and energy with age-smart personal training at Hardbat Athletics in Newark, DE. Safe workouts, real results. Book a No-Sweat Intro today.

Feeling Flat? Blood Tests Reveal Vitamin Gaps Every Newark Lifter Should Fix

Learn the real-life signs of vitamin & mineral deficiencies, why blood tests 1-3× yearly matter, and how Hardbat Athletics coaches in Newark, DE, help you fix gaps fast. Ask ChatGPT

Why older bodies need “brakes,” not just engines

Plyometrics matter for adults 40+. Learn easy, joint-friendly jumps that boost balance, bone strength, and confidence. Hardbat Athletics, Newark DE.

Fuel Up, Crush the Workout, Recover Fast: Smart Carb Timing Made Simple

Learn why eating carbs before and after workouts boosts strength, recovery, and fat loss. Hardbat Athletics explains simple steps busy adults can use today.

The Truth About Inflammation: What Helps You Heal vs What's Holding You Back

Chronic inflammation slows recovery, hurts strength, and drags you down. Learn five ways to fight it now. Hardbat Athletics in Newark DE can help you train pain-free.

Feel Like Giving Up On Exercise? Do This Instead

Feel like quitting on your fitness goals? Use this 5-minute mental reset from Hardbat Athletics in Newark, Delaware to get back on track. Simple steps for busy adults to stay consistent with strength training and nutrition.

How does Hardbat handle injuries or postpartum needs?

Coaches tailor every movement for injuries, pregnancies, or postpartum recovery, so you can train safely and progress. Book a Free No-Sweat Intro.

How flexible is the schedule?

Dawn-to-dusk classes, posted a week ahead, let busy adults train hard without missing work or school pickup. Remote access for members between the hours of 5am-9pm Monday through Sunday. Book a Free No-Sweat Intro.

What’s the facility like?

Train in a clean, spacious gym with sled lanes, specialty barbells, ski-ergs, and recovery tools—all under one roof. Book a Free No-Sweat Intro.

What results can I expect?

Real members report fat-loss, first pull-ups, and strength PRs in weeks thanks to science-based programming and support. Book a Free No-Sweat Intro.

Can the workouts be scaled to my level?

Every workout scales—from your first push-up to elite lifts—using Level Method guidance and coach tailoring. Book a Free No-Sweat Intro.

Are The Coaches Really That Good?

Meet Newark’s most experienced, down-to-earth coaching squad.

Will I actually feel welcome at Hardbat?

Feel like family on day one—discover Newark’s friendliest gym.

Why Your Warm-Up Sucks—and How to Fix It

Warm up the right way with a 5-minute cardio hit and movement-specific prep. Learn how to prime your nervous system and crush your first set at Hardbat Athletics in Newark, Delaware.

Nail the Basics First: Why “1-3 Reps Shy” Beats Fancy Tricks

Master squats, lunges, presses & pulls by training 1-3 reps shy of failure before fancy moves. Hardbat Athletics, Newark DE, shows you how. Book a No-Sweat Intro.

Overtraining vs. Under-Recovering

Feeling wiped after every workout? Learn the plain-English difference between overtraining and under-recovering, try the 48-hour fix, and book a free No-Sweat Intro at Hardbat Athletics—the top gym for personal training, strength training, sports performance, and nutrition coaching in Newark, Delaware.

Why Stretching Won’t Fix Your Lower Back Nerve Pain (And What Actually Helps)

Struggling with nerve pain in your lower back? Stretching isn’t the answer. Learn why calming your nervous system is key—and how strength training at Hardbat Athletics in Newark, Delaware, can help.

The Real Formula for the Look You Want (That Most People Ignore)

Most people want to look lean and athletic, but they skip the formula that actually works. Here’s the simple, proven path—muscle, fat loss, and lifestyle changes—and how Hardbat Athletics in Newark, Delaware can help you get there.

The 5-Minute Fix: How Daily Movement Circuits Keep Your Joints Healthy and Your Lifts Strong

Stay injury-free and strong long-term with daily 5-minute mobility circuits. Learn simple isometric and end-range movements to protect your shoulders, hips, knees, and back. Personal training gym in Newark, Delaware.

“I Am Not Broken” — The Mindset That Changes Everything

Shift your mindset from "I'm too old" to "I'm not broken." Learn how your psychology, environment, and training can help you stay strong, mobile, and confident as you age. Strength training for adults in Newark, Delaware.

HRV: Why You Should Actually Care About It (Even If You're Not a Pro Athlete)

Curious about HRV? Learn what heart rate variability is, why it matters, how to measure it, and what daily habits help improve recovery, performance, and stress management. Ideal for adults training in Newark, Delaware, looking for smart personal training.

Your Body’s Not Fragile—So Stop Treating It Like It Is

Think you're injury-prone or can't lift because of a past setback? Your body isn’t fragile—it’s adaptable. Learn how proper progressions in load, volume, and intensity can help you rebuild confidence and strength. Personal training and strength coaching in Newark, Delaware.

Why Breathwork, Mindfulness, and Meditation Matter for Recovery and Better Gains

Learn how breathwork, mindfulness, and meditation can speed up recovery from workouts and improve training results. Start building better recovery habits today at Hardbat Athletics in Newark, Delaware.

How to Stick to a Healthy Diet While Traveling (Without Losing Your Mind)

Traveling doesn’t have to destroy your diet. Learn 5 real-world strategies to manage your nutrition while on the road, plus how to stay consistent with help from a personal trainer in Newark, Delaware.

How Long Should You Rest Between Sets? Here’s What the Science Says

Wondering how long to rest between sets during strength training? Learn the 4-Factor Rest Model—based on science and used by expert coaches—to know when you’re actually ready to lift again. Perfect for gym-goers in Newark, Delaware looking to train smarter.

The Power of Deceleration: Why Slowing Down Prevents Injuries

Deceleration is the key to injury prevention in sports and training. Learn how to improve control, absorb force safely, and train your body to stop effectively.

The Best Foods to Eat on a Fat Loss Diet (Minimize Hunger and Maximize Results)

Struggling with fat loss? Discover the best lean, high-protein, and nutrient-dense foods that keep you full and make meal prep easy. Try these simple fat-loss meal ideas today.

Cheat Meals: How to Enjoy Them Without Ruining Your Progress

Cheat meals can fit into your diet without ruining progress—if you do them right. Learn how to time, structure, and enjoy them while staying on track.

Strength vs. Hypertrophy: What’s the Difference and Why It Matters

Strength vs. hypertrophy—what’s the difference? Learn how to train for strength vs. muscle size and find out which one fits your goals at Hardbat Athletics in Newark, Delaware.

Why Runners Need Strong Calves and Quads—Especially at Terminal Knee Extension

Improve your running performance and prevent injuries by strengthening your calves and quads—especially at terminal knee extension. Learn why these muscles matter and how to train them effectively.

Why CrossFit Athletes Should Focus on Bodybuilding in the Off-Season

Build muscle, protect your joints, and improve performance with hypertrophy training in the CrossFit off-season. Learn why bodybuilding helps athletes stay strong, healthy, and competition-ready.

The 3 Types of Fatigue in the Gym—And Why You Should Care

Struggling with fatigue in the gym? Learn about axial, systemic, and local fatigue—what they are, how to manage them, and why they matter for recovery and progress. Train smarter with expert tips from Hardbat Athletics in Newark, Delaware!

How to Set Up Your Life for Easy(ish) Weight Loss

Set yourself up for easy weight loss by controlling your environment, planning for restaurants, and having tough but necessary conversations with loved ones. Learn how to make healthy eating almost effortless.

The Power of a Maintenance Diet: Why 80/20 Eating is the Key to Long-Term Progress

Discover why an 80/20 maintenance diet is the key to long-term progress in the gym and body composition changes. Learn how it sets the stage for fat loss or muscle gain while keeping your results sustainable.

Genetics and Fitness: Why Your Potential Matters More Than Comparisons

Genetics impact muscle growth, fat loss, and recovery—but they don’t define your potential. Learn how to train for your body and stop comparing yourself to others. Hardbat Athletics can help!

Why Sprinting Is the Ultimate Test of Your Physical Health as You Age

Sprinting is one of the best tests of overall health as you age. Learn why it matters, how uphill sprints protect your joints, and how to get started safely. Ready to move better? Hardbat Athletics can help!

Proper Loading Progression: The Real Answer to Avoiding Injury (And Not Fearing Specific Movements)

Most injuries in the gym don’t happen because a movement is inherently dangerous. They happen because people don’t follow a proper loading progression.

Fat Loss Diets: How to Avoid Burning Out and Actually Get Sustainable Results

Most people screw up fat loss by making it way harder than it needs to be. They slash calories too aggressively, overdo cardio, and wonder why they feel terrible after a few weeks. Then they quit, regain the weight, and start the cycle all over again.

Recovery Should Look Like Doing Nothing

Recovery has turned into another chore. Foam rolling, massage guns, stretching routines, sauna, cold plunges—it's a never-ending to-do list. Instead of feeling rested, you feel like you have another job outside of training.But here’s the truth: The best recovery? Doing nothing. Come see us at Hardbat Athletics in Newark, Delaware.

Why Snacking Can Be a Slippery Slope (and What to Do Instead)

Here’s the issue: snacks don’t fill you up the way meals do.

Personal Training for Beginners: 5 Reasons Hardbat is the Best Place to Start

Starting your fitness journey can feel overwhelming. What exercises should you do? How do you avoid injuries? Will you stay motivated? These are all normal concerns. At Hardbat Athletics in Newark, Delaware, we take the guesswork out of the equation and provide a structured, supportive path to success.

Sleep: The Recovery Tool You'd be Foolish to Ignore

You can train hard, eat well, and stay hydrated, but if your sleep is garbage, your recovery is suffering

How to Use Cardio for Fat Loss (Without Wasting Your Time)

If you’re trying to drop body fat, cardio can help, but there’s a sweet spot. Do too little, and it doesn’t move the needle. Do too much, and your body adapts, making it less effective. Worse, excessive cardio can ramp up your hunger, drain your energy, and even make you more likely to lose muscle instead of fat.

A New Study Reveals (Insert Shocking Health Claim)

New studies emerge constantly, and if you look hard enough, you can find research to support just about any claim you want to believe.

Recomp vs. Fat Loss vs. Muscle Gain: When to Use Each

You want to build muscle and lose fat. But should you try to do both at the same time (recomposition), or should you focus on one at a time—either cutting (fat loss) or bulking (muscle gain)?The answer depends on your training experience, age, and gender. Let’s break it down.

Reps in Reserve: The Key to Smarter, More Effective Training

One of the best tools for making sure you’re working hard enough—without overdoing it—is Reps in Reserve (RIR).

5 Supplements That Actually Support Your Training & Nutrition

Most supplements are unnecessary if your diet is solid. But a few are backed by research and can support strength, recovery, and overall health.

Strength Through Full Range of Motion: The Best Way to Improve Mobility

Most people think stretching is the key to better mobility. They picture long, static holds, waiting for their muscles to "loosen up." But if you want real, usable flexibility—the kind that keeps you strong, pain-free, and moving well—building strength through a full range of motion is the way to go.

Walking & Zone 2 Cardio: The Secret Weapons for Fat Loss Without the Hunger

When you're dieting—aka eating fewer calories than you burn—the last thing you want is to feel like a starving zombie all day.

Consistency in Fitness and Nutrition: Why Adaptability Matters More Than Perfection

Consistency in fitness and nutrition isn’t about perfection—it’s about staying adaptable and finding ways to make it work, even when life gets in the way

Body Fat Percentage and Health: What You Need to Know

Body fat percentage is one of those numbers people obsess over, but most don’t actually understand what it means for their health.

Stop Fearing Carbs: They’re Your Best Friend in the Gym

Carbohydrates are your body’s preferred energy source, especially for high-intensity exercise like strength training, CrossFit, and running.

The 12-8-4 Warm-Up Method: Get Stronger Without Wasting Energy

Warming up before lifting isn’t about just breaking a sweat—it’s about priming your body to move heavy weight without wasting energy.

The Best Friend Within

Your inner voice can either be your worst enemy or your best friend.

Simple Ways to Eat More Protein Every Day

Protein is one of the most important nutrients for your body. It helps build and maintain muscle, supports recovery after workouts, and keeps you full longer.

Why Higher Reps Might Be the Key to More Muscle

Most people think building muscle means lifting the heaviest weights possible for low reps. That works, but it's not the only way. In fact, using higher rep ranges (15-30 reps per set) can be just as effective—sometimes even better—

Are You Guilty of the Measuring Mirage?

Tracking the details doesn’t matter if you’re ignoring the bigger picture. The problem isn’t the tools. The problem is how we use them to avoid addressing the real issues.

The Goal Isn’t the Goal

Accomplishments come as a biproduct of learning to fall in love with the process, not goals.

Break My Beliefs: Slow Down to Speed Up

Real health and fitness results take time. Play the slow game, and you’ll end up faster than everyone who’s stuck chasing shortcuts.

Break My Beliefs: A Life Worth Living Isn’t Perfect

Balance beats perfection. Build a body and a life that serves you, not one ruled by anxiety over every choice you make.

Break My Beliefs: Have You Tried Trying Less?

Have You Tried Trying Less?

Don’t miss another article

Related