5 Bodyweight Exercises that will make you better at everything


No doubt that in the past few months your workout routine has changed. Depending on the space available in your home and what equipment you have access to that change may have been drastic. If you really enjoy lifting heavy and make that the focus of your training then you may be getting frustrated. 

“Do What You Can, With What You Have, Where You Are.”
-Teddy Roosevelt

Right now you have an awesome opportunity to deload your body, rehab nagging injuries, and bulletproof your body to come back to training ready to rock. There is a lot you can do at home right now that will strengthen your joints, build up core strength, and address imbalances and weaknesses that may have been holding you back.

So check out the top 5 Bodyweight Exercises that will make you better at everything and show up to the gym ready to crush it!

  • Candlestick
  • Hollow Body Wall Walk Ups
  • Pullups
  • Pistol Squats
  • Glute Bridges

1.Candlestick

Roll out the yoga mat or head out into the backyard. The candlestick is a fun exercise that has tremendous benefits. If you are about functional training this is perhaps the best demonstration of real world functional movement. In fact, the ability to move one’s own body from the ground to standing is a great indicator of fitness (burpees anyone?!). You will also learn coordination, balance, and build your core strength as you strive to maintain a hollow body position. Try filming yourself as you do these to refine your positions and maintain a global shape from head to toe.

Check out a great video on the candlestick here: https://www.youtube.com/watch?v=WXoNNx-uOtU

2. Hollow Body Wall Walk Ups

Walk walks for short. Think of these as planks taken to a whole new level. The key here is to maintain your position and not let your low back arch. If you are nervous to go all the way upside down or have trouble getting your nose all the way to the wall don’t worry. Just go as far as you safely and comfortably can – there are still so many benefits to doing this exercise!

Focus on moving slowly as you work on these and challenge yourself to spend more time under tension rather than completing the wall walk up as quickly as possible. Play around with different variations and mix in elements like shifting your weight from one hand to the other – this will have tremendous carryover to skills like handstand walking!

Pro Tip* Do not perform these on the bathroom door while someone else is in there! 😉

https://www.youtube.com/watch?v=JmbZyKmJwbo

3. Pull Ups

Pull Ups can’t be beat when it comes to upper body strength training. Build up your lat’s, arms, and core strength by adding these in daily. Pull Ups respond well to training frequency so try to do more small sets throughout the day to build up your neuromuscular efficiency. Try doing sets that are 50% of your max number of pullups to ensure you are always able to rep them out (if 8 pullups is your max always do sets of 4 with plenty of rest in between). If doing your first pullup is the goal then focus on doing just the lowering phase of the movement. Step up so your chin starts over the bar and control your lowering at a steady rate of speed so that it takes at 4-5 seconds to get your arms fully extended at the bottom of the movement.

Most of us have picked up a basic pullup bar that can hang from a door frame but even if you missed the boat or don’t have the space we have you covered. Check out this video for pullup variations that don’t require a bar! 

https://www.youtube.com/watch?time_continue=299&v=vGAK2-_kn1U&feature=emb_logo

4. Pistol Squats

Pistol squats are a great way to maintain leg strength without any external load. They also improve your squat mechanics and mobility if you are disciplined with your form and really focus on movement quality. Make sure you are mobilizing your ankles and properly warming up before diving into pistol squats. 

Below is a great progression you can use to warm up and train this beneficial movement!

https://www.youtube.com/watch?v=6WFpjKRP_HI

5. Glute Bridge

The movement we all know and love and probably don’t do often enough. If you are working from home right now (or spending more time on the couch than usual) then set an alarm on your phone to drop and perform some glute bridges every hour. Your low back will thank you and so will your Levi’s!

There are a ton of variations of the glute bridge that you can train. Performing these as often as possible with your bodyweight will pay huge dividends. It can help alleviate back and sciatic pain and will also improve your squat and deadlift. Checking out this video is a great place to start.

https://www.youtube.com/watch?v=tl6xvm4-Qk0

“The price of success is hard work, dedication to the job at hand, and the determination that whether we win or lose, we have applied the best of ourselves to the task at hand.”
-Vince Lombardi

Fitness is a mindset. Not an activity that you go to the gym to perform for an hour 4-5 times a week. Our gym and community is here to facilitate your fitness journey. Let us know if you need guidance, motivation, or just someone to sweat with (virtually of course)!

3 Nutrition Tips When You’re Stuck at Home


Under a Stay at Home order, a lot changes in your normal everyday activity. You aren’t doing your two-a-day workouts, maybe your parks are closed so you’re not running around enjoying the weather, or maybe your pick-up basketball games have come to a halt. The point is that we’ve all become a little less active than we’d like if we’re forced to forgo all of our normal activities. 

“Everyone thinks of changing the world, but no one thinks of changing himself..”
-Leo Tolstoy

If your activity has gone way down in the past few months, you may be experiencing unwanted body composition changes. So let’s tackle the best things you can do if you’ve adopted a mostly sedentary lifestyle with a little too much “Netflix and Chill”.

Here are the top 3 nutrition tips when you’re stuck at home:

  1. Replace processed carbs with veggies.
  2. Eat smaller portions.
  3. Keep a food journal.

 

1.Replace Refined or Processed Carbohydrate Sources With Veggies (Preferably Green)

This is an easy one to start doing today. If you normally have cereal for breakfast, think about how you can swap out these refined carbs for a vegetable. Maybe have an egg omelet with spinach instead? Or a smoothie with a scoop of added greens. For Lunch, try replacing the bread of your sandwich with a salad. For Dinner, maybe some steamed veggies with some protein and healthy fats? The point of this is to replace your normal carb sources with vegetable sources because when you’re sedentary more often, you need to keep your fiber and nutrient content of your diet high. 

You are also burning much less energy, and high energy carbohydrates like rice, bread, and cereal will most likely get stored rather than used during this time. Many folks out there count macros, but understand that different sources of carbohydrates do get stored differently in the body. If you’re counting macros, be especially aware of where you’re getting your carbohydrates from when your activity level decreases.

2. Smaller Portions

If you’re eating the exact same portions you were eating before getting quarantined, chances are you’re consuming a bit too much for your energy needs. In addition to switching out your carbohydrate sources for nutrient dense veggies (that will up your immune system by the way) you’ll most likely need to eat a little less per meal. Here’s what your new quarantine plate should look like on a normal dinner plate: Fill your plate with about 70% veggies, 20% protein, and 10% fat. 

3. Keep A Food Journal

Sometimes when we’re home, we tend to snack unnecessarily. By keeping a food journal of everything you eat, you’ll be way more aware of any extra calories you are consuming throughout the day. One of the biggest benefits of keeping a food journal is that it makes you more mindful and in touch with your hunger cues so you don’t eat based on boredom. Getting in touch with the feelings you have when you are eating is a great way to raise awareness and help you improve decision making.

“What is necessary to change a person is to change his awareness of himself.”
-Abraham Maslow

Having trouble keeping your nutrition on track right now? We want to talk to you and help you get a plan in place to feel on track and in control!

Becoming Better, In Quarantine and In Life


So you may be working from home in your pajamas, or maybe your job has even been affected by the global pandemic (and you’re still in your pajamas) everyday. Let’s talk about why you need to set some standards for you and your household if you want to come out of this pandemic better than ever. 

“The challenge is to always improve, to always get better, even when you are the best. Especially when you are the best.”

James Kerr

Behind closed doors many of us let it all hang out. Stains on our clothes, unbuttoned pants, and messy hair. We say this is our “home” time and we deserve some relaxation. What if I told you this is lowering your standards in other areas of your life? What you do when no one is watching is what shows up in public. 

The New Zealand rugby team, the All Blacks, takes this message very seriously. They know that they are only as good on the field as the way they operate off the field. So how does this apply to you? 

When you’re at home, keep your standards high. Especially when you’re under a Stay at Home order from the government. This isn’t happening to you. It’s happening for you, so take advantage of it. Get dressed for work in the morning and notice how much better you feel. This will impact your decisions all day long.

Leaving clothes lying around? Not combing your hair? Do the little things to make yourself just 1% better in everything you do. If cleanliness is important to you, make sure you’re taking care of your home and yourself as you go about your day. I recommend picking even just one thing a day that you focus on. If you wouldn’t do it in public, don’t do it at home is a good philosophy to inhabit.

“The fight is won or lost far away from the witnesses, behind the lines, in the gym, and out there on the road; long before I dance under those lights.”

-Muhammad Ali

This can be hard when we’re locked in our homes in a national quarantine, but it will be worth it in the end. You will be better for it. Make yourself better when no one is looking. This is the champion’s mindset: Going the extra mile. 

What are you going to do today to make yourself 1% better? To show up a bit more in your life today. For you, for your family, for your world?

Today, choose to get better.

Tips to Boost Your Immune System


Global pandemic or not, as flus and viruses surface in the world it’s important to know how your daily practices impact your health. Especially when you’re someone who challenges your immune system on a daily basis in your daily training.

So let’s chat about some ways to boost our immune system both now and in a post-covid world.

First we can look at the effects of gym time on your immune system: Good or Bad?

Does it hurt you or help you to be around all the germs in the gym? The answer? Both. When you’re pushing your body to its limits, your immune system starts to activate a response because it thinks your body is under attack. Right after your workout is when your immune system is the lowest. Right after this plummet however, your immune system has never been stronger! So what does this mean? It means wash your hands and keep them away from your face and mouth while working out, wash those hands for 20 seconds, and then reap the benefits of a stronger immune system all day long.

That brings us to our next topic: Hand washing

Hand washing is extremely important to stay on top of when viruses are going around, and this means ESPECIALLY at the gym. Wash your hands before touching your body. And remember if you do get sweaty and get your body on equipment that’s been touched by lots of people, your body is now covered in those germs. Gross. Best practice? Wash your hands for 20 seconds with soap and water if you use the bathroom during exercise and post exercise. Take a shower after exercise to reduce your exposure to various pathogens. Don’t risk taking them around with you all day. Plus no one likes a smelly employee or friend.

So let’s talk about friends. Immune Boosters are friends and food!

What are immune boosters? Immune boosters are various vitamins and minerals that your body uses to fight infection or foreign substances in your body. Things like vitamin c and zinc are some ones that are majorly important that you may have heard of before. The best way to get your immune boosters are through eating colorful fruits and veggies, green veggies, quality protein, and healthy fats. During Flu season, taking a multivitamin in addition to having a healthy balanced diet is key to make sure you’re getting all of the vitamins and minerals your body needs to stay on top of viruses. There are a few supplements that many people like to take in addition to multis to help boost their immune system. Herbs like Rhodiola and Ashwagandha are examples of extra measures to ensure you stay healthy and continue to thrive in the gym. Before taking any supplements make sure to talk with your doctor to be sure they’re good for you to take with other medications or on their own.

Above All Else Get Enough Sleep

If nothing else we’ve talked about today sounds good to you, try adding a few more hours of downtime. Shut down any electronic devices, take a bath, light a candle, stretch. Start winding down and let your body rest more. This helps the body focus on fighting foreign bodies instead of our eyelids. Sleep deprivation can contribute to many diseases in the world. If you do nothing else, get at least 8 hours every night, especially when your immune system is on high alert.

The Top 5 Functional Foods


If you’re more couch potato than health nut you want to take advantage of all the tips and tricks that you can. If you forget to take your vitamins or would rather skip the extra burpees then there is a great way to improve your health with 0 extra effort!

Functional foods are foods that have a health benefit beyond just their basic macronutrient content. Since eating is something you have to do, it makes sense to eat foods that give you the most bang for your buck.

Here are the five most important functional foods you can start adding to your diet today:

1. Green Tea
2. Sauerkraut
3. Blueberries
4. Apple Cider Vinegar
5. Turmeric

1.Green Tea
Rather than reaching for that second coffee try having a cup of green tea instead! Green tea contains many polyphenols like EGCG, a catechin containing antioxidants that help prevent cell damage and provide other benefits. Green tea can give you a mental with the potent combination of theanine and a low amount of caffeine. This helps you stay alert and focused without getting the jitters and an eventual crash. Try brewing a cup of green tea when you need a pick-me-up.

2. Sauerkraut
This sour fermented cabbage dish ranks high on the list of functional foods. High in vitamins A, C, K, and folate, sauerkraut can boost your immune system and support brain health. It’s also high in fiber which can help support your gut bacteria and improve digestive health. Sauerkraut also contains glucosinolates and ascorbigen, compounds that are known for their anti-carcinogenic properties. Add sauerkraut to sandwiches, salads, or have it on it’s own!

3. Blueberries
Blueberries are a powerhouse fruit that make for a great snack at any time. They are low glycemic so they won’t have a big impact on blood sugar and have numerous health benefits as well. Blueberries get their rich dark blue color from their abundance of anthocyanin which explains their high antioxidant content. Anthocyanins reduce the risk of cardiovascular disease, cognitive decline, and cancer. Add frozen blueberries to your favorite smoothie and keep fresh blueberries around for snacking.

4. Apple Cider Vinegar
Apple cider vinegar is often considered to be an old wives tale, a home grown remedy that will fix any ailment. It may not be a cure-all but Apple cider vinegar is certainly a functional food you can benefit from. Produced through fermentation a combination of yeast and beneficial bacteria called the “mother” float in the beverage containing B-vitamins, probiotics, and polyphenols. Research has also found that taking 20 grams of apple cider vinegar significantly lowered post meal blood glucose levels. If you need a little help with digestion try adding some apple cider vinegar to a glass or water or mix it with olive oil for a tangy salad dressing.

5. Turmeric
Turmeric has been a staple in Indian cooking for thousands of years. It contains a compound called curcumin which has been shown to have numerous health benefits. Curcumin is a potent anti-Inflammatory, that may also help with chronic disease, depression, and possesses anti-carcinogenic properties. It has also been shown to boost brain-derived neurotrophic factor (BDNF), a type of growth hormone that functions in your brain. Don’t be afraid to get your curry on!

There you have it, the top 5 functional foods you should add to your diet today!

Optimizing Nutrition For Recovery


There is a plethora of information on the interwebs when it comes to nutrition advice.

Everyone claims to have the secret tip or biohack that will make you bigger, smaller, or more of…well whatever it is your goal happens to be. The marketing gimmicks are endless.

Nutrition is a highly individualized journey. There are certainly some wrong answers out there but when it comes to what is right for you the answer could be totally unique. Finding an overall nutrition strategy that fits your goals and lifestyle is essential if you want to have success. If you’re not sure where to begin then start by finding a certified coach who can help guide you through the process toward healthy eating.

When it comes to post workout recovery there are a few key factors to keep in mind. For healthy individuals performing strength training or other forms of high intensity exercise it is imperative that you consume a healthy post workout meal to replenish glycogen in your muscles and provide ample amino acids for protein synthesis.

In one study at the Norwegian School of Sport Science made cyclists performing time trials to exhaustion (TTE). Immediately post workout the cyclists were given a carbohydrate drink, a carb and protein beverage, or a non caloric placebo. The group who consumed the carbohydrate plus protein beverage significantly outperformed the other two groups when performing a second cycling test just 18 hours after the first. The study suggests that if you train hard multiple days in a row then carbohydrate and protein intake post workout seems to boost subsequent performance.

“Exercise makes carbs your friend” -Charles Poliquin

Cyclists in the study consumed carbs and protein in a 2:1 ratio. This means they consumed twice as many carbs compared to protein. The amount given was based on the body weight of the individuals at a rate of 0.8 g carbohydrate per kilogram of body weight + 0.4 g protein per kilogram of body weight.

In a 175 lb. person this would look like:
0.8 g/kg x (175lb ÷ 2.2kg/lb.) = 64 g Carbohydrate
0.4 g/kg x (175lb ÷ 2.2kg/lb.) = 32 g Protein

In a 130 lb. person this would look like:
0.8 g/kg x (130lb ÷ 2.2kg/lb.) = 48 g Carbohydrate
0.4 g/kg x (130lb ÷ 2.2kg/lb.) = 24 g Protein

You can use this equation to calculate your ideal ratio of carbs and protein to optimize post workout recovery. If you don’t like math, understand the science, or are not a fan of measuring then let’s take a look at some quality food sources that would provide you with the desired amounts of protein and carbs. You can select the weight range you fall in and select the foods that best fit your tastes and lifestyle!

Food Grams Carbohydrate Food Grams Protein
Kiwi 10g/kiwi Chicken Breast 31g/4oz portion
Apricot 17g/cup Whey Protein 15g/tablespoon
Pineapple 22g/cup Greek Yogurt 25g/cup
White Rice 45g/cup Salmon Fillet 28g/4oz portion
Maple Syrup 13g/tablespoon Egg 6g/egg

 

Food 175 lb person needs Food 175 lb person needs
Kiwi 6 kiwi Chicken Breast 4 oz portion
Apricot 4 cups Whey Protein 2 tablespoons
Pineapple 3 cups Greek Yogurt 1.25 cups
White Rice 1.5 cups Salmon Fillet 4 oz portion
Maple Syrup 5 tablespoons Egg 5 eggs

 

Food 130 lb person needs Food 130 lb person needs
Kiwi 5 kiwi Chicken Breast 3 oz portion
Apricot 3 cups Whey Protein 1.5 tablespoons
Pineapple 2 cups Greek Yogurt 1 cup
White Rice 1 cup Salmon Fillet 3 oz portion
Maple Syrup 3.5 tablespoons Egg 4 eggs

Use this as a starting point to tackle your post workout recovery. The rest of your meals may look very different than this post workout recovery meal in terms of quantities of protein, fat, carbs as well as the sources you get them from. Working with an experienced nutrition coach is the best way to dial in a plan that works for you.

5 Pre-Workout Nutrition Tips


“Most people have the will to win, few have the will to prepare to win.” – Bob Knight

Many people have diligent post workout recovery routines including consuming protein shakes, supplements, and other key nutrients.

However, very few individuals give much thought to their pre-workout nutrition.

What you consume for fuel before you exercise should include more than just a stimulant based energy drink. It should contain the right types of fuel for your body and mind to meet the demands of the days activity. A great pre-workout nutrition routine will not only help your days performance but can help improve your daily energy levels, build lean muscle mass, and shed unwanted fat. It is essential for taking your performance to the next level.

Pre-Workout nutrition is unique for each individual. The types of foods, quantities, and ratios of macronutrients may need to be adjusted based on how you are feeling and performing. It is important to discuss all these factors with your coach so they can help you dial in on a plan that works best for you. Check out these 5 pre-workout nutrition tips to start creating a routine that works for you.

1. Leave time to digest

You want to consume the right amount of food to fuel your workout but not so much that it slows you down. Depending on body size and food choice the body will generally absorb about 300-400 calories per hour. That means a meal of approximately 30g of protein and 40g of carbohydrates an hour before your meal will be fully digested by the time you begin exercise. If you have ever tried exercising on a full stomach you the feeling of bloat as all of the blood is out of your working muscles and in your abdomen for digestion. If you continue to push through the exercise your body may try rejecting the remaining contents of the stomach. This is best avoided and makes proper pre-workout nutrition an easy choice.

2. Choose the right foods

The types of foods consumed are just as important as the quantities consumed. A balanced meal of low glycemic carbohydrates and high quality protein is the best choice. For carbohydrates the best foods to consume are fresh fruit like apples, berries, and oranges. For protein try grabbing a 4-6 oz. chicken breast or a shake containing 30 g of quality whey protein. Fats carry a high caloric load and are not an immediately available source of energy for high intensity activities like strength training so they are best left out of pre-workout meals in high quantities.

3. Avoid Certain Foods

Dairy products, spicy foods, and fibrous vegetables may not be the best choice for your pre-workout meal. They can cause cause discomfort on your gastrointestinal (GI) tract that is less than ideal when you are about to train. Feeling queasy, or running to the bathroom is not the best way to spend your time at the gym. As a rule of thumb, if you have to ask “will this food bother me?”, it is probably not the right choice.

4. Keep it consistent

The more you change up your pre-workout nutrition the greater chance you have of something going wrong. It’s best to be a bit boring when it comes to nutrition, especially when you are eating to live rather than living to eat. Eating the same foods every day around your training schedule is the best way to dial in exactly the foods and quantities that give you the best results.

“Routine, in an intelligent man, is a sign of ambition.”

5. Keep it simple

The best routine is the one that you have the highest probability of following. When you plan your pre-workout meal consider the foods that you generally have access to and can properly prepare and take with you.

So there you have it. The top 5 pre-workout nutrition tips. If you have any other questions about diet or training reach out to one of our coaches and get started.

Maximize Your Macros:


A Consumer’s guide to Fat, Carbs, and Protein…

Diet and nutrition are a highly individual journey and no one answer is true or right for everyone. The simple fact of the matter is that when it comes down to it, you have to figure out what works best for you. However there are some overarching philosophy that can channel your approach to healthy eating. When you figure out a style and frequency in your relationship with food that works well you will notice improvements in energy levels, focus, mood, and of course physical performance.

Fats

Paleo, Ketogenic, and Atkins diet have helped change many of the negative perceptions of fat in the diet. As Americans a far bigger threat to our health is a diet that contain high sugar and processed foods.Fats are not only not bad for you but are an essential source of fuel and micronutrients that make us healthy. It’s important to choose the right types and amounts of fats in your diet that let you operate at your best.

The chemical structure of a fat or fatty acid determines what role it will play in our bodies. Based on this structure we are able to classify fats in certain classes that share similar characteristics.
Fats can be divided into saturated, monounsaturated, and polyunsaturated fats.

Saturated fats are found in red meat and coconuts and up until recently have gotten a bad rap as culprits of heart disease. Monounsaturated fats are found in plant foods like nuts, avocado, and olive oil. Polyunsaturated fats include Omega-3’s and Omega-6’s which can be found in fatty fish, flax seeds, and walnuts and are associated with a variety of health benefits.

Fats are essential for energy requirements, hormone production, and make up the wall of every cell in your body. They are also directly related to our immune system and having the right ratio of fats is very important for a healthy inflammation response.

Carbohydrates

Carbohydrates are found across a wide variety of foods and depending on the structure of the molecule our body will respond to eating carbs in very different ways. Carbohydrates have a direct relationship with the glucose levels or blood sugar in our bodies. When our blood glucose levels become elevated our body releases a hormone called insulin to store this extra energy for later when we might have a greater need for it. This glucose is stored in the muscle and liver in long chains known as glycogen or the glucose can be stored in adipose tissue to be utilized later (aka fat storage).

Your goal should be to optimize the amount of carbs that are being stored as glycogen and minimizing excess carbs that would contribute to fat stores. Selecting the right types of foods like vegetables are beneficial because they contain fiber, vitamins, minerals and have a low glycemic index. The glycemic index measures how much a food increases our bodies glucose after consumption. High GI foods include white bread, white rice, and cereals. These foods can be very bad for your waistline, because if your body is not prepared to receive fuel and store it as glycogen they will immediately be stored as fat.
Our bodies can become insulin resistant and requires higher and higher amounts of insulin to store the glucose. Resistance training however, can increase our insulin sensitivity. That means that our cells are highly responsive to storing glucose when insulin is present. Focus on consuming low glycemic carbohydrates that provide key nutrients and avoid high sugar or refined ingredients.

Protein

Protein is found in and comprises most of the cells in our body. It is found in a variety of animal and plant sources. Protein is important because it contains amino acids, tiny molecules that are the building blocks of muscle and also used for the synthesis of hormones and neurotransmitters. Some of these amino acids are considered essential meaning they must be provided from a dietary source. Without these essential amino acids we will not be able to repair our tissues and certain vital processes will cease to happen.

Since protein helps us recover from and perform optimally during our workouts it is important to consume after a workout for muscle repair. Real food sources of protein include beef, chicken, eggs, and fish. Try to include these foods as staples in your diet. These foods have amino acid content that is similar to what our human body requires for repair. This is also known as the biological value of the protein. Vegetable sources of protein have a lower biological value and may lack one of the essential amino acids needed by humans. These foods must be strategically combined by vegans or vegetarians so they consume all the amino acids needed for tissue repair. As a vegan athlete it can be challenging to meet your needs without supplementation and can be difficult to get a full spectrum of key micronutrients.

Try to consume 1.0 to 1.5 grams of protein for every kilogram of body weight. For a 200 pound man (90 kg) that means 90 grams to 135 grams of protein per day. This will provide enough amino acids for your bodies daily needs. Unfortunately eating more protein doesn’t mean it automatically turns into muscle. Unused protein will be broken down and utilized as a fuel source by the body.

Hopefully knowing a little bit more about each of the macronutrients and how they act in your body will help you to make informed decisions. If you have more questions around a healthy diet give us a call today!

5 Reasons to get STRONG


Fitness trends come and go and most fall to the wayside for good reason.

Most programs fail to produce consistent results. It’s a wonder why so many folks stray away from what is tried and true when it comes to exercise programs?

“The rule is: the basics are the basic, and you can’t beat the basics.” -Charles Poliquin

Despite what your goals may be, every individual can benefit from physical resistance training. Not only that, but the health benefits extend far beyond your short term fitness goals. Regardless of why you train, let’s take a look at some of the reasons you should incorporate strength training into your fitness regimen.

1. Training for strength produces results.

Whatever your goals, muscle will help you get there. Some companies in the fitness industry has made a fortune around buzzwords like “tone”, “lift”, and “sculpt.” The problem is there’s no way to measure those loose terms. If you want to change your body composition there is only the ability to gain or lose muscle while simultaneously gaining or losing fat. If you are looking for the most efficient way to do make a change then strength training is your best option.

Strength training, or physical resistance training, can be defined as a type of physical exercise specializing in the use of resistance to induce muscular contraction which builds the strength, anaerobic endurance, and size of skeletal muscles. When you gain muscle you increase your bodies basal metabolism (the amount of calories you burn each day before factoring in physical activity). It’s kind of like putting a bigger engine in a car. The car is capable of moving faster or pulling a heavier load (more muscle), but it also uses more fuel (fat) whether it’s cruising down the freeway or idling in the driveway. Strength training helps us “tone” through this muscle gain/fat loss trade.

2. “You can’t manage what you can’t measure.” -Peter Drucker

Training for strength provides a clear path for success. You can set training goals that are specific, measurable, and produce desired outcomes. A good coach will help you design a plan towards these goals with checkpoints along the way. Your strength training program is a road map to success with clear directions. Sets, reps, and weights lifted safely through the full range of motion are the signals that you’re on track. Many people find that a more detailed plan helps them stay motivated as they experience progress.

3. Age gracefully with more muscle mass.

As we get older strength training is one of the most important things we can do for our health. Physical independence is a key factor in a great quality of life.

A comprehensive study of strength training has been proven to:

  • Improve motor function
  • Lower resting heart rate
  • Increase stamina
  • Prevent sarcopenia (age related muscle loss)
  • Improve bone mineral density
  • Prevent and help rehab injuries

Functional strength training will be an asset in daily life too. From picking up grandchildren or bags of groceries to climbing stairs with confidence.

4. You’ll experience epic brain gains.

Did you know that lifting weights can strengthen your brain just as much as it does your body?
Dr. Yorgi Mavros from the University of Sydney has found that high‐intensity physical resistance training (PRT) results in significant improvements in cognitive function, muscle strength, and aerobic capacity in older adults with mild cognitive impairment. Adults who followed a resistance training routine in addition to cognitive training performed significantly better than control groups on a series of mental tests. A couple key factors to note:

The participants exercised 2x/ week working to at least 80% of their peak strength.
The benefits lasted one year after the exercise prescription had ended.

What does that mean? According to Yorgi, “The stronger people became, the greater the benefit for their brain.” Let that sink in for a minute. You actually grow your brain by training to become stronger! It makes me wonder if Einstein developed his Theory of Relativity in between heavy sets of back squats…

5. Strong moms have healthy babies.

During pregnancy, the question always arises of what does fitness look like for this stage of life? With so much on the line, it’s important to consult with a doctor before beginning any fitness routine. Luckily, there is a tremendous amount to be gained by incorporating a strength training routine under normal circumstances. Resistance training can help alleviate symptoms and improve health outcomes for the mother and child. According to the Mayo Clinic, women who follow a consistent strength training routine during pregnancy can experience:

  • Reduce backaches, constipation, bloating and swelling
  • Boosted mood and energy levels
  • Better sleep
  • Prevent excess weight gain
  • Maintain levels of muscle strength and endurance
  • Reduced incidence of gestational diabetes

Not only that but women who train during pregnancy report enhanced body image and better psychological well-being!

We would love to help you live a healthy strong life. Schedule a Free Consult to learn more.