4 Ways to Avoid Being a January
Only Gym Goer
You know how retailers start shelving Christmas goods the millisecond after Halloween has passed? That’s what it’s like with the Big January Gym-Going Frenzy. Before you’ve barely cleared your holiday plate, the conversation immediately turns to New Year’s resolutions – especially ones focused on fitness. You can’t help but get caught up in the excitement, and before you know it, you’re the proud owner of a shiny new 12-month gym membership.
While we love nothing more than seeing people commit (or recommit) to fitness in January, what pains us is witnessing the slow decline that usually follows three or four weeks later. People who are excitedly posting workout selfies on January 2nd can barely make it to the gym by the end of the month. To help you avoid being that guy, we’re offering up some free advice on how to stay motivated for the long haul. Here are four easy ways to keep your January workout momentum in full gear for the full year.
1. Be SMART About it
Want abs like Ryan Gosling and muscle like Chris Hemsworth? Join the list. Nothing says you can’t get as lean and buff as these guys, but don’t expect it to happen overnight – especially if you’ve never set foot in a gym before. When starting your New Year’s plan, follow the business acronym of creating S.M.A.R.T. goals: ones that are Specific, Measurable, Achievable, Realistic, and Timely. For example, set a goal to lose five pounds of fat in your first four weeks. This goal checks all the S.M.A.R.T. boxes, which is important for long-term success. When you reach that initial five-pound milestone, you’ll be motivated to keep going. Set an unrealistic goal and you’ll just set yourself up for failure and be tempted to quit before February sees the light of day.
2. Acknowledge the Pain
Starting a new fitness plan is exciting. In the beginning, all you can think about is ditching the old, flabby love handles and making way for a new, muscular body. But in the glow of New Year’s goal setting, it’s important to acknowledge that the process won’t always be easy. After weeks 1 and 2, you may not be jumping for joy to hit the gym following a long day of school or work. Similarly, there may be times when you’ll want to skip the lean chicken breast in favor of an XL pizza and wing combo.
That’s natural, because new healthy habits (or any habits, for that matter) take a while to form. It takes dedication to form lasting habits and excel at new skills.
3. Seek Nutritional Support
Failing to see noticeable results is a big reason why many new gym goers don’t make it past January 31st. And guess what’s crucial to seeing noticeable results? That’s right; nutrition. Not just any nutrition, but a balanced mix of high-quality protein, complex carbs, fruits, veggies, and healthy fats.
Knowing what to eat and when can be confusing on a regular day, but add training to the mix and things get even more complicated. If you’re not eating the right foods at the right time, all that effort in the gym may go to waste. For example, without enough carbs, you’ll lack the energy to train with gusto and really push yourself. Without proper post-workout protein, your muscles will struggle to recover and build. And without the right healthy snacks in between meal (and too many trips to the vending machine instead), you’ll derail your chances for washboard abs.
You can help ease nutrition confusion by hiring a personal nutrition coach or subscribing to an online nutritional coaching program. A personal nutrition coach can help answer any dietary questions you may have, such as: Which protein supplements are best for muscle building? Should carbs be eaten before or after workouts? Is it best to count calories or measure food with your fist? Your personal nutrition coach can also help you establish your unique fitness goals – such as fat loss, muscle building, increased strength, more energy, etc. By improving your nutrition game – and seeing better results because of it – you’ll be more likely to beat the January odds and stick with your new workout plan.
4. Put Something on the Line
Did you ever have a buddy in college who partied his way through school, nearly flunking every subject, because his parents were fronting the tuition bill? Usually, the students who had to fork over their own money ended up graduating with higher grades and better job prospects. Why? Because they had something of their own on the line – their hard-earned cash from crappy summer jobs. They knew if they quit, it was their money down the toilet.
What is it that will make you think twice about dropping out of your fitness program in January? What are you most afraid of losing if you quit? For example, is it the money you spent on your new gym membership? The time you’ve already put into your workouts? Or maybe it’s the opportunity to hear your friends and family compliment you on your new leaner body a few months down the road. We all have something that drives us. You just need to find out what that “something” is for you. Don’t just think about what you’ll gain by sticking with your program. Think about what you’ll lose if you don’t.
As February, March, and April roll around and local gyms start clearing out again, you can stand tall and proud knowing you’ve made it past the big rush. Just keep these simple tips in mind, and you’ll be good to go the distance!
The Four Types of Exerciser - Which one are you?
The Four Types of Exerciser - Which one are you?
Creating healthy exercise habits is the secret to getting fit for life - but being a habitual exerciser doesn't always deliver the best results.
Creating healthy exercise habits is the secret to getting fit for life - but being a habitual exerciser doesn't always deliver the best results.
1. Firstly, there is the non-exerciser, which is self-explanatory. It’s not that these people haven’t tried to exercise, they’ve just been unsuccessful, and so they’ve given up.
2. The yo-yo exerciser is someone who consistently has moments of exercise in their life and then they fall away from it. Over time they can fall into becoming a non-exerciser.
3. The habit exerciser is in a good place and exercising regularly, but often they’re just ticking the exercise box. Doing the same activities week in and out, they aren’t making any gains and getting all the value from exercise that they could be.
4. The Fitness Freak is getting the most from exercise –whether it be the physical results they get, the personal growth, the psychological benefits, and the social aspects. They know where the thrive zone is. Being a Fitness Freak and enjoying all the benefits of exercise sounds like the place to be.
Should we all aim to hit the thrive zone?
If you’re not exercising or you’re a yo-yo exerciser, you need to first become a habit person and start working out consistently. Then, when you’re a habit exerciser, you need to be looking for opportunities to move into the thriving zone.
Isn’t consistency king?
Yes, of course! Having a habit of regular exercise is a good thing, it means you’re keeping fit and healthy – which is fantastic. If you’re happy in the habit zone, stay there. But maybe once or twice a year, throw in a few ways to challenge yourself.
Why? Because it just feels so good!
Challenging yourself will take you into the Fitness Freak zone, and when you’re thriving, it’s so motivating and stimulating. I really feel that if you’re not experiencing that thriving feeling you’re missing out on some of the best benefits that exercise has to offer.
How do we know when it’s a good time to push ourselves into the thrive zone?
It’s only through reflection that you can find a better path forward – and often habit exercisers stop reflecting on their journey.
Wherever you’re at, I encourage you to delve deep and ask yourself some hard questions:
- Am I getting everything I want out of exercise?
- Am I achieving the results that I desire from the time I spend exercising?
- What am I doing that’s keeping me in a place that’s afraid to grow?
ASK YOURSELF THOSE TOUGH QUESTIONS.
•Am I getting everything I want out of exercise?
•Am I achieving the results that I desire from the time I spend exercising?
•What am I doing that’s keeping me in a place that’s afraid to grow?
•What are the steps you need to take to thrive?
It starts with self-assessment. Determining where you want to grow is key. It could be physically, psychologically, socially. Then once you know where you want to grow, you need to put a challenge in front of yourself. Nothing too ambitious, it’s important to be realistic. Running a marathon is one of the most obvious and common challenges, but it’s not for everyone. While it doesn't need to be overly ambitious, it must be a goal you'll feel proud to achieve. When you tick it off, you want to feel like you've won the lottery.
So, thriving clearly feels amazing. Can we strive for too much of a good thing?
It’s impossible to be thriving 100% of the time. Ideally, you want a 70/30 split where you're thriving most of the time, but you often pull back to a baseline level of activity. Identifying this baseline level of activity is important. If you’re consciously aware of the minimum standard you are happy with, this baseline acts as an alarm bell that goes off when you start to slip off track. Keeping your baseline behaviors front of mind will ensure you don’t peak and then slip back down to the bottom.
This is the biggest mistake many on a weight loss journey make – they don't identify a minimum standard of habit behaviors, so they eventually drift back to where they were at the beginning.
You will be a Fitness Freak and Love it!!
Stigmas and Stereotypes :
Do they Keep You From Working Out in a Gym?
What About Weight Training Stigmas?
Stigmas and Stereotypes :
Do they Keep You From Working Out in a Gym?
What About Weight Training Stigmas?
October 2022
If you are just starting this lifestyle change, we have to face the fact that we need to partake in some form of exercise again in order to lose weight. This is something that I did not want to do, due to the fact that I was morbidly obese and the word “exercise” meant working out at a gym. There was no way that this 300-pound mother of 4 was going to be seen at a gym with all those size 3 fitness fanatics in spandex. I had been judged by my weight and appearance and I was not ready to go through that all again. Not being accepted by my peers was not something I wanted to have to deal with in my thirties — it was difficult enough during my teenage years.
You might assume that all gyms consisted of model-like figures who strived to be thinner and wore designer apparel to show off their bodies that were already in amazing shape and honestly there are some gyms are like that. But not all gyms and studios are created equally. It is finding the right fit.
But I can’t help but wonder… what if I had known?
What if I had been more open to the idea of working out in a gym and let myself learn that there are fitness centers out there where I could feel comfortable. I surely would have also realized that there are gym memberships that I could have been able to afford back then, too.
But I didn’t know these things. I just had a predetermined concept of how these gyms worked and felt very strongly that joining one wasn’t a smart decision. And as I ask around, I realize that I’m not the only person who feels this way. There are some people who tell me they’re afraid not only that they’ll be the only out-of-shape person there, but that they won’t know how the machines work or they just won’t know what to do and where.
I was very content with my 1st choice of exercise. I was walking 1½ miles daily, which worked wonders and helped me lose the weight in 16 months.
I have since only worked at gyms and studios with the "NO Judgement" belief and firm dress codes to help with the stigmas. Because I work where each member feels comfortable exercising and doesn’t feel as if they are being judged, it helps me be myself. Not perfect but always pushing forward and never settling. This is very important to me because I listened to myself and understood my own fears and concerns about the gym. Now I can share with others are overweight and it helps them to learn that they are not alone.
I find it interesting that now I know that some gyms and studios are a great place to work out, especially during the winter months. They are not full of size 3 fitness fanatics, but they do include members who are trying to become healthier and want to start living a more active lifestyle. Hey, that’s exactly what I wish for!
Whether you join a gym, belong to a weight-loss support group, exercise at home, or take a daily walk alone or with your best friend, it is awesome! I look at each option as one more step towards a healthier you and a healthier lifestyle!
Are you leery of the gym? What’s your favorite way to get in a workout?
WOMEN AND WEIGHT TRAINING WHY THE STIGMA
A lot of my female clients come to me with a fear of weight training. So, why is there this stigma with weight training and women?
Weight training is among one of the more successful means through which both men and women can choose to get in shape, look good, improve their health, lose weight, and raise their self-esteem. Given this fact, it would be expected that more women would be involved in weight training. However, this is not the case. So why aren’t more women rushing to try this tested and proven option? Most women are rather opting to stay clear of this form of exercise because of the many negative myths attached to it. Below is a list of reasons as to why women are afraid of weight training. There is a stigma associated with weight training that I would like to break.
“I Will Get Bulky”
The first reason why some women will not try weight training is because they are afraid that they will get bulky and have “masculine muscles”. They fear that they will rapidly grow large amounts of muscles. However, because of hormone differences, it is rather difficult for women to look like men by just lifting weights. Women who have large amounts of muscle are considered bodybuilders and actually eat, train, and take special builders to look the way they do. So unless you intentionally want to look like a certain way, you have absolutely nothing to be afraid of.
The reality is, if you lift weights and eat the right kinds of foods, your muscles will become stronger, you will burn fat, you will become leaner, and you will achieve a toned look. (Working with a certified trainer, such as the ones at ECKERCISE can help you to achieve the results you would like properly – whether it is toning or bulking.)
“I Will Get Hurt”
Additionally, it is quite natural to consider the possibility of getting hurt if you are carrying around heavy objects such as weights. What if I slip? What if the weight accidentally falls on me? What if I strain myself? These are just a few reasonable questions that women thinking about weight training may have. However, this fear can be countered by starting off slow with lighter weights and then increase as you become more proficient and your strength increases. (You should also know that at first, it is natural to have a “burning” feeling in the muscles. This is quite normal and will eventually go away with time. This is your body naturally repairing itself.)
“It is Not Real Exercise”
Further, some women choose not to weight train because they think that it is a waste of time. Women have been told for years that cardio, or other fixed sets of activities, are the only way to lose weight. However, this is absolutely inaccurate. What you need to realize is that what works for someone else, may not necessarily work for you and weight training might very well be the weight loss activity that will work for you.
“I Will Make a Fool of Myself”
Many women steer clear of weight training out of a fear of looking foolish in front of others. Beginning weight trainers may not know how to use machines or other weight lifting equipment and this can be a bit awkward. However, to get more comfortable, you can opt for private sessions with a personal trainer who will help to guide you and make you feel comfortable. Private training is a fantastic way to achieve your goals quickly and easily.
These are all excuses that I have heard in my time as a trainer and they are all excuses that can easily be disproved. While having questions about weight training is quite reasonable, it should not be the reason for totally throwing out the idea. After all, fear may be the only thing standing between you and the leaner, healthier, toner you. Our trainers are here to help answer any and all questions you may have and help to get rid of any fear. Weight training is a fantastic and efficient way to achieve your goals. Look to our future blogs for more benefits of weight training.
Stigmas and Stereotypes :
Do they Keep You From Working Out in a Gym?
What About Weight Training Stigmas?
Stigmas and Stereotypes :
Do they Keep You From Working Out in a Gym?
What About Weight Training Stigmas?
October 2022
If you are just starting this lifestyle change, we have to face the fact that we need to partake in some form of exercise again in order to lose weight. This is something that I did not want to do, due to the fact that I was morbidly obese and the word “exercise” meant working out at a gym. There was no way that this 300-pound mother of 4 was going to be seen at a gym with all those size 3 fitness fanatics in spandex. I had been judged by my weight and appearance and I was not ready to go through that all again. Not being accepted by my peers was not something I wanted to have to deal with in my thirties — it was difficult enough during my teenage years.
You might assume that all gyms consisted of model-like figures who strived to be thinner and wore designer apparel to show off their bodies that were already in amazing shape and honestly there are some gyms are like that. But not all gyms and studios are created equally. It is finding the right fit.
But I can’t help but wonder… what if I had known?
What if I had been more open to the idea of working out in a gym and let myself learn that there are fitness centers out there where I could feel comfortable. I surely would have also realized that there are gym memberships that I could have been able to afford back then, too.
But I didn’t know these things. I just had a predetermined concept of how these gyms worked and felt very strongly that joining one wasn’t a smart decision. And as I ask around, I realize that I’m not the only person who feels this way. There are some people who tell me they’re afraid not only that they’ll be the only out-of-shape person there, but that they won’t know how the machines work or they just won’t know what to do and where.
I was very content with my 1st choice of exercise. I was walking 1½ miles daily, which worked wonders and helped me lose the weight in 16 months.
I have since only worked at gyms and studios with the "NO Judgement" belief and firm dress codes to help with the stigmas. Because I work where each member feels comfortable exercising and doesn’t feel as if they are being judged, it helps me be myself. Not perfect but always pushing forward and never settling. This is very important to me because I listened to myself and understood my own fears and concerns about the gym. Now I can share with others are overweight and it helps them to learn that they are not alone.
I find it interesting that now I know that some gyms and studios are a great place to work out, especially during the winter months. They are not full of size 3 fitness fanatics, but they do include members who are trying to become healthier and want to start living a more active lifestyle. Hey, that’s exactly what I wish for!
Whether you join a gym, belong to a weight-loss support group, exercise at home, or take a daily walk alone or with your best friend, it is awesome! I look at each option as one more step towards a healthier you and a healthier lifestyle!
Are you leery of the gym? What’s your favorite way to get in a workout?
WOMEN AND WEIGHT TRAINING WHY THE STIGMA
A lot of my female clients come to me with a fear of weight training. So, why is there this stigma with weight training and women?
Weight training is among one of the more successful means through which both men and women can choose to get in shape, look good, improve their health, lose weight, and raise their self-esteem. Given this fact, it would be expected that more women would be involved in weight training. However, this is not the case. So why aren’t more women rushing to try this tested and proven option? Most women are rather opting to stay clear of this form of exercise because of the many negative myths attached to it. Below is a list of reasons as to why women are afraid of weight training. There is a stigma associated with weight training that I would like to break.
“I Will Get Bulky”
The first reason why some women will not try weight training is because they are afraid that they will get bulky and have “masculine muscles”. They fear that they will rapidly grow large amounts of muscles. However, because of hormone differences, it is rather difficult for women to look like men by just lifting weights. Women who have large amounts of muscle are considered bodybuilders and actually eat, train, and take special builders to look the way they do. So unless you intentionally want to look like a certain way, you have absolutely nothing to be afraid of.
The reality is, if you lift weights and eat the right kinds of foods, your muscles will become stronger, you will burn fat, you will become leaner, and you will achieve a toned look. (Working with a certified trainer, such as the ones at ECKERCISE can help you to achieve the results you would like properly – whether it is toning or bulking.)
“I Will Get Hurt”
Additionally, it is quite natural to consider the possibility of getting hurt if you are carrying around heavy objects such as weights. What if I slip? What if the weight accidentally falls on me? What if I strain myself? These are just a few reasonable questions that women thinking about weight training may have. However, this fear can be countered by starting off slow with lighter weights and then increase as you become more proficient and your strength increases. (You should also know that at first, it is natural to have a “burning” feeling in the muscles. This is quite normal and will eventually go away with time. This is your body naturally repairing itself.)
“It is Not Real Exercise”
Further, some women choose not to weight train because they think that it is a waste of time. Women have been told for years that cardio, or other fixed sets of activities, are the only way to lose weight. However, this is absolutely inaccurate. What you need to realize is that what works for someone else, may not necessarily work for you and weight training might very well be the weight loss activity that will work for you.
“I Will Make a Fool of Myself”
Many women steer clear of weight training out of a fear of looking foolish in front of others. Beginning weight trainers may not know how to use machines or other weight lifting equipment and this can be a bit awkward. However, to get more comfortable, you can opt for private sessions with a personal trainer who will help to guide you and make you feel comfortable. Private training is a fantastic way to achieve your goals quickly and easily.
These are all excuses that I have heard in my time as a trainer and they are all excuses that can easily be disproved. While having questions about weight training is quite reasonable, it should not be the reason for totally throwing out the idea. After all, fear may be the only thing standing between you and the leaner, healthier, toner you. Our trainers are here to help answer any and all questions you may have and help to get rid of any fear. Weight training is a fantastic and efficient way to achieve your goals. Look to our future blogs for more benefits of weight training.
CARBOHYDRATES.......ARE THEY EVIL ?
CARBOHYDRATES.......ARE THEY EVIL ?
September 25, 2018
➖ The fitness industry is ruining the perception of eating healthy. Most people are lured into believing that fad diets are going to be sustainable for them.
➖ Eliminating Carbs for a short period of time is a great way to create a calorie deficit and drop some additional pounds. Why??? Besides the fact that you are creating a calorie deficit - for every gram of glycogen (carb) that enters your system it is accompanied by about 2.7 grams of water. Hmm 🤔 funny that.
➖ We need carbs. Carbohydrates, which we break down into glucose, are fuel for our bodies. Our brain runs off glucose and we also store it as glycogen in our liver and muscles so our body can work to its maximum ability, especially when we exercise.
➖ Eating too many carbs—especially the refined ones—can put you at risk for rocky energy and blood sugar, weight gain, and even diabetes. Eat too few carbs, though, and you’ll feel exhausted and irritable 24/7. And if you’re watching your weight or getting your sweat on regularly, the carbs in your diet are especially important.
➖ If you are choosing to stay on a low-carb eating regime, then the most optimal times for you to eat carbs are pre and post workout. Have some about an hour before an intense training session and/or immediately after. Also, if you’re looking to gain muscle, your body needs enough glycogen to prevent muscles from breaking down too much.
➖ Choose an eating style that works best for you - filled with plenty of quality proteins, produce and not one that focuses on eliminating and restricting things that you truly enjoy. (Unless you are training for a competition or sport that requires certain sacrifice) You and I both know that it won’t be sustainable for the rest of your life.
➖ Guys this is a "lifestyle change" not a temporary fix. It took months even years to put added weight on and it will take time to take it off. Live life in moderation.
Best Wishes for your health and Fitness,
Rebecka
MEAL PREP.......
MEAL PREP.......
September 21, 2018
🥦🥕🍇Consistency is key when it comes to implementing a healthy life style. 🍅🍓🍇
🍋How do I manage my busy schedule and being away from home all day long yet still manage to stay consistent with my fruits, veggies and snacks?
🍎Sunday is Meal prep day for 6 people. I have lots of Tupperware and prep all my snacks & meals for the week.
🍎 Sometimes I like to bake butternut squash with a little coconut oil and cinnamon. I have watermelon, almond butter to dip with carrots, or plain low fat yogurt (low sugar) dressed up with strawberries . My quick snack - post workout is cottage cheese and pineapple.
🍓 Lunch here is baked and shredded chicken with apple slices.
🍓 Crock-pot chicken with BBQ sauce is a quick and easy fix for large family meal prep.
💥 I hope this gives you a few healthy snack and meal prep ideas. Lets be honest....we all have our bad days. Except you are human and move forward and plan for a better tomorrow.
Best Wishes for your health and Fitness,
Rebecka
SLEEP...
SLEEP...
September 17 at 10:26 PM
Sleep needs to be made a priority. If you don’t sleep enough, your body is stressed, you crave food and your immune system is compromised.
➖
Sleep is like nutrition for the brain. Most people need between 7 and 9 hours each night. Get less than that, and most people’s bodies will react in ways that lead even the most determined person to adverse effects.
➖
Too little sleep triggers a cortisol spike. This stress hormone signals your body to conserve energy to fuel your waking hours. Because of this - you’re more apt to hang on to fat.
➖
When your body doesn't respond properly to insulin, your body has trouble processing fats from your bloodstream, so it ends up storing them as fat. So it’s not so much that if you sleep, you’ll lose weight, but that too little sleep hampers your metabolism and contributes to weight gain.
➖
When your insulin is functioning well, fat cells remove fatty acids and lipids from your blood stream and prevent storage. When you become more insulin resistant, fats (lipids) circulate in your blood and pump out more insulin. Eventually this excess insulin ends up storing fat in all the wrong places, such as tissues like your liver.
➖
During deep sleep, the body uses the protein you consumed and the growth hormone produced (also in deep sleep) to repair the muscle tissue you tore up during your workout.
➖
It's when you repair broken muscle tissue that you get stronger.
➖
Cortisol is a hormone in your body that your adrenal glands release when you undergo heavy training.
➖
Extended periods of insomnia (no sleep) can lead to consistently raised cortisol levels, which can greatly hamper your muscle building progress.
➖
Human growth hormone, or HGH, is one of the most essential hormones your body releases to aid in muscle recovery and growth. The HGH levels in your blood are at their highest about two hours after you fall asleep. Having a sustained high level of HGH in your blood increases your muscles’ capacity to absorb amino acids from protein, which in turn facilitate more muscle growth. Therefore, missing out on your sleep could counteract the potential benefits of your fat loss and muscle gain.
➖
In other words....
GOOD NIGHT !
#sleep #rest #relax #recover #muscle #fatloss
Best Wishes for your health and Fitness,
Rebecka
Can you just workout and eat whatever you want?
Can you just workout and eat whatever you want?
September 21, 2018
👍🏼Use exercise to build strength, increase bone density, enhance performance, live longer, have better brain power, elevate cognitive function and improve cardiovascular health.
👎🏼You can’t ‘out exercise’ a bad diet.
🥗So...eat smart often and enjoy a free cheat meal once a week, without the thought of needing to perform a triathlon immediately after.
➖ YOUR ANSWER : NO SORRY
I want to gain muscle and lose weight..Can I?
I want to gain muscle and lose weight..Can I?
September 15, 2018
Many health and fitness magazines like to publish the wonderful promise of turning fat into muscle on their covers once in a while. Unfortunately, this is not true: You simply cannot transform fat tissue into muscle, nor turn muscle into fat.
➖
Muscle mass and fat are two different animals: Muscle is active tissue that burns calories around the clock even as you sleep, kind of like an engine running in neutral. When you move around, you burn more calories, just like a car will consume more gas the faster you go. Fat, on the other hand, is just a storage of excess energy. It does nothing but sit there with its sole goal in life to be a spare tire around your waist until you put in the effort to burn it off.
➖
Body fat is useful as padding against bumps, as insulation to preserve warmth, healthy hormonal balance and to aid in survival support for women during pregnancy. You need some body fat to stay healthy. Everyone stores it differently. Most men tend to store excess body fat around the lower abdominals and lower back. Most women will likely store additional fat in their hips and thighs. (Again, everyone is different - this is a general statement)
➖
Getting rid of excess fat and growing your muscles: Unfortunately, it is almost impossible to achieve both goals at the same time. The reason for this is that in order to maintain an environment in your body that facilitates fat burn, you must deplete yourself of calories. Growth requires extra calories, much like you'd need extra building material to add a room to your house. VERY FEW people are able to perform both at the same time.
➖
In my experience, research and expert opinion: it’s best to get as lean as possible before trying to make substantial muscle mass gains.
➖
Weight lifting can decrease fat mass, by using up body fat stores to fuel both this muscle building process and also using fat stores directly as fuel for the exercise that is needed to damage the muscle.
➖
So although lifting weights can both build muscle and induce fat loss, these should be viewed as two separate results and not one being the result of another.
➖
#myth #debunked #fatloss #muscle #leanmuscle #personaltrainer#exercise #fitness
We finally launched !!
We finally launched !!
March 15, 2018
We finally launched our website. Please look around and tell us what you think. I wanted this to be educational as well as offer discounts to our members for products and services we feel worthy. Thanks for looking!! Have a great day!!
NEW CLOTHING LINE DISCOUNTS FOR YOU !! @JUSTSTRONG
NEW CLOTHING LINE DISCOUNTS FOR YOU !! @JUSTSTRONG
February 14, 2018
As an ambassador for Just Strong we can now offer our friends and family a special discount on clothing and accessories from JUST STRONG !! JustStrong
Check them out now at the link posted here:
http://juststrong.com/discount/ FITPEAK10
Use discount code for special discount!!
Our First Blog Entry
Our First Blog Entry
January 15, 2018
One never knows if they should push forward with an idea or sit idol. The truth is sitting by idol gets us no where. I feel I need to get this website up and running and Just Do it !!
Do you struggle through your training at different times of the month?
Do you struggle through your training at different times of the month?
December 2022
The female body is amazing. Every month, a natural rise and fall of different hormones are cleverly orchestrated to prime the womb for pregnancy. It's remarkable, wonderful, and let’s be honest, usually highly inconvenient too.
The hormonal shifts women navigate each month can present a real challenge when it comes to maintaining consistent training habits. Research shows that about 75% of athletes experience negative side effects during their cycle – everything from cramps and back pain to headaches and bloating. Another study has shown fluctuations in strength, metabolism, inflammation, body temperature, and injury risks because of hormonal changes throughout the cycle.
While the specific impact is different for everyone, regardless of whether you’re an athlete or a more casual exerciser, training throughout your cycle isn’t always easy. The more you understand the phases of your cycle, the more easily you can adapt your training to suit your body and your mind.
How to train across the phases of your cycle
Early follicular phase - at the beginning of your cycle, while you are menstruating, your menstrual hormones are low. You may be dealing with symptoms like inflammation, pain, and a good dose of lethargy. This is when you might want to be kind to yourself and train in a way that really nurtures your body and mind. A focus on recovery is often a good idea, as you want to avoid stresses which may trigger autoimmune responses.
Mid follicular phase - as the follicular phase progresses, estrogen starts to rise. This is when your energy levels may start to pick up and some find a higher pain tolerance. Some women find this can be the perfect time to train harder and push through high-intensity workouts and strength training.
Late follicular phase to ovulation - as estrogen levels peak at the end of the follicular phase, so too can your training performance. In this phase, right before ovulation, you may feel perfectly primed to smash your goals and break new training records.
Luteal phase - after ovulation, your menstrual cycle hormones fluctuate fast. Energy levels and power can drop and you may be feeling heavier because of fluid retention. Suddenly, your body is no longer primed for high-intensity training like it was in the follicular phase. Some women find that this is the perfect time to embrace longer, more steady-state training. You might like to focus on improving technique and movement efficiency, not pushing for a personal best.
It’s important to be aware that the shape of your cycle is unique and it can change at different points of your life. The hormonal shifts you experience in your younger years can vary later in life and there can be significant changes when you reach menopause. Menopause is when periods stop and your hormones can go a little crazy, which drives a whole raft of different symptoms. Staying active and doing exercise that you enjoy is key.
In a nutshell…
For many women, the first two weeks of your cycle can be a good time to push, hustle, grind and break records. During the last two weeks, you might want to scale that back and do the type of training that nurtures your body.
However, everyone is different. The number one thing you can do is pay attention to your cycle and learn more about how your body functions. There are several apps that make tracking your cycle easy and with this awareness, you can greatly improve your athletic performance, your energy levels, and your happiness.
This piece originally appeared at lesmills.com
