Cardio beyond “leaning out”

People do cardio ALL of the time, but not everyone realizes what is happening within when you do cardio the RIGHT way. What we know as cardio is also known as aerobic exercise. ⠀

Aerobic exercise increases the capillary density within muscle fibers and increases type 1 fiber efficiency. Aerobic exercise can also improve ones ability to buffer lactate and increases oxidative enzyme activity. ⠀

In regards to your cardiopulmonary adaptations cardio stimulates an increase in stroke volume, cardiac output, and VO2 max as well as improved cardiac conduction and metabolic efficiency. Cardio should hypertrophy the left ventricle and reduce systolic blood pressure, which reduces myocardial stress and cardiopulmonary energy sparing. ⠀
Research has also shown cardiovascular exercise to increase life span and boost immune health.⠀

Biagioli, Brian D.Advanced Concepts of Strength & Fitness; Conditioning. National Council on Strength & Fitness, 2015.⠀

Learn more about the best online fitness program which includes comprehensive programs focused on shifting towards healthier eating habits, staying fit, and building a better booty. You’ll also find a variety of fitness apparel to help get you that extra motivation to take your goals to another level. Contact me today to learn more about the best fitness programs available to get your body in gear.

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Exercise and Injury

If you’re new to exercise, I always say better too little than too much to start. As starting with too much leaves new exercisers more prone to muscle strains, muscle tears, and/or bone fractures.⠀

And if you’ve been exercising for quite some time and find yourself constantly with aches and pains resulting from your exercise. The problem is YOUR TRAINING….it’s poorly programmed…sorry to be the bearer of bad news. But you are not a badass for getting hurt all of the time and pushing through it.

Are you ready to move better and stop getting injured? DM me now!⠀

Learn more about the best online fitness program which includes comprehensive programs focused on shifting towards healthier eating habits, staying fit, and building a better booty. You’ll also find a variety of fitness apparel to help get you that extra motivation to take your goals to another level. Contact me today to learn more about the best fitness programs available to get your body in gear.

Fitness Fads Driving Me Crazy

Right now if you ask me, Keto and high protein/low carb diet are on my list as number one most annoying trend about my industry, but coming into a close second might just be waist trainers…if you maybe want to tie my hatred for waist trainers with keto, wear it while you exercise.⠀

If your trainer lets you workout with one or recommends you get one…RUN, GET YOUR MONEY BACK, AND DON’T LOOK BACK. THEYRE DUMB. #SorryNotSorry I truly blame marketers for this bullshit, but shame on you if you’re a trainer and let your clients bring harm to themselves. As a trainer you should do your research, and I mean beyond google.⠀

Reasons Why Waist Trainers are DUMB AF:⠀
1. They just relocate your organs and squeeze them together⠀
2. They mess with your breathing by pressing too tightly on your rib cage⠀
3. That “skinny” feeling when you take it off, goes away after you drink water because the change isn’t real.⠀
4. Have you ever thought to yourself your waist is shrinking because you’re choosing to eat right AND exercise? (Hint Hint)⠀
5. If you are working out with them you are basically screwing up your posture by making those muscles weaker! The waist trainer takes the job of the stabilizers by turning those muscles off. YOU WANT TO STRENGTHEN THOSE MUSCLES NOT WEAKEN THEM⠀
6. Your brain is smarter than you and you unknowingly alters the kinetic chain of an exercise to adjust for the lack of range of motion⠀
7. Did I mention they mess with your organs?⠀
8. If you lose weight, while only doing that and not changing anything else…more the likely it’s due to increased sweat which can lead to dehydration⠀
9. They don’t make you lose fat⠀
10. THEY’RE DUMB⠀

Should I keep going? If you have one burn it. Just eat right and exercise correctly. There are no short cuts in this lifestyle…if it seems to good to be true it probably is…

Learn more about the best online fitness program which includes comprehensive programs focused on shifting towards healthier eating habits, staying fit, and building a better booty. You’ll also find a variety of fitness apparel to help get you that extra motivation to take your goals to another level. Contact me today to learn more about the best fitness programs available to get your body in gear.

Fitness Terms Commonly Misused

Let’s define some words that I see getting misused far too often:⠀
Coordination: Being able to harmoniously perform a movement or how well your body parts interact in order to accomplish a movement.⠀
Speed: Ability to move the body OVER A DISTANCE in a given time⠀
Agility: Your ability to change directions quickly or generate a rapid movement⠀
Balance: How well you disrupt the forces that can disrupt stability⠀

This is important because i see people confuse speed with agility or agility with coordination all of the time. Even other personal trainers. When we understand what words mean we can then gain better understanding of the exercises and their purpose

Learn more about the best online fitness program which includes comprehensive programs focused on shifting towards healthier eating habits, staying fit, and building a better booty. You’ll also find a variety of fitness apparel to help get you that extra motivation to take your goals to another level. Contact me today to learn more about the best fitness programs available to get your body in gear.

Practice Delayed Gratification

We live in a world that is so obsessed with getting things NOW! We want to lose weight NOW, we want to build a booty NOW, and this causes us to get desperate and do stupid and dangerous things to our bodies (i.e. waist trainers, keto, crash diets, ridiculous hours of cardio etc.), but have you ever thought about what greater reward is waiting for you if you just say no the more immediate “reward”? That my friends is having the power to say no to instant gratification and yes to delayed gratification.⠀

I know recently, I had to struggle with this in my Masters. I originally wanted to finished in a year, but it, and be done with it. I eventually made the decision to finish in a year and a half and I regret NOTHING! An extra 6 months of learning and an extra 6 months to pick the brains of my professors.⠀

Think of an area in your life you may be denying a greater reward because you’re so obsessed with getting a reward now that you don’t realize the reward you’re getting doesn’t pale in comparison. Take the extra time to rest, to eat right, and not go for extremes in your diet and exercise. I promise you that your body will thank you long term.⠀

Learn more about the best online fitness program which includes comprehensive programs focused on shifting towards healthier eating habits, staying fit, and building a better booty. You’ll also find a variety of fitness apparel to help get you that extra motivation to take your goals to another level. Contact me today to learn more about the best fitness programs available to get your body in gear.

My Fitness Journey Part 2

4 Years of my journey, each year my goals, training, and diet changed causing my body to adapt accordingly in order to achieve those goals. ⠀
2014 and 145lbs: Compared to now I really had no idea what I was doing exercise wise, but I did know about food, hence my lack of muscle tone, but slender body. ⠀
2015 and 150 pounds: I was eating the same, but started crossfit, which started the beginning of my weight training. You can see that the weights started to pack on a small amount of mass especially in my quads, although that particular picture does no justice. Still was focused more on how i looked vs what my body could do. ⠀
April 2016 and 153 pounds: I had shifted over to powerlifting and had recently cut weight for a meet, but you can see that training specifically for strength added a substantial amount of mass, but because It wasn’t your hypertrophy/body building training I didn’t have that shredded physique the whole world is after for whatever reason.⠀
November 2016 and 165 pounds: I was dealing with an injury and hand surgery and had gone from lifting weights 5-6 times a week to nothing, but with the same appetite so there came the fluff. However I was still considered healthy and that was important to me! ⠀
2017 and 158 pounds: I came back from 2016 100% geared towards functional fitness, stopped caring about looks and started focusing on being able to go up the stairs, fixing my anterior displacement of my gleno-humeral joint, and balancing out my quad:hamstring strength. When your quads are too strong relative to your hamstrings as you age (80s) you become more susceptible to falling forward.⠀
2018: Completely focused on movement proficiency and a healthy diet, while living a little on the weekend.⠀
If you want to talk aesthetics, my favorite is 2018 because I no longer am dealing with back pain, I have substantially corrected my shoulder imbalance, and I can go up the stairs without huffing and puffing.⠀
Moral: Aesthetics will follow training modality. When you start to focus on movement and being functional, you’ll not only start to FEEL better, but look better. MOVEMENT FIRST, aesthetics after.⠀

Learn more about the best online fitness program which includes comprehensive programs focused on shifting towards healthier eating habits, staying fit, and building a better booty. You’ll also find a variety of fitness apparel to help get you that extra motivation to take your goals to another level. Contact me today to learn more about the best fitness programs available to get your body in gear.

Exercise vs Physical Activity

Did you know that physical activity and exercise are NOT the same things?⠀

Physical activity is the unstructured movement you do throughout the day. independent of quantity of work, oxygen demand, and its energy expenditure where as exercise is planned structured and repetitive bodily movements that yields physical and physiological changes.⠀

So the walking you do at work, or cleaning you do around the house, doesn’t count as exercise…sorry guys⠀

Learn more about the best online fitness program which includes comprehensive programs focused on shifting towards healthier eating habits, staying fit, and building a better booty. You’ll also find a variety of fitness apparel to help get you that extra motivation to take your goals to another level. Contact me today to learn more about the best fitness programs available to get your body in gear.