Strength Training Basics

Strength Training Basics

Your workouts should be made with the intent of increasing strength and empowering you to be the best version of yourself! LESS time wasted and MORE intelligent workouts to get you one step closer to your goals. Whatever those goals may be.

We all know we need strength training. Strength training induces muscle growth. Muscle growth improves function, it is metabolically active and affects the way the body handles nutrients. For instance, people who are more muscular typically have better insulin control!

So, you know you need it. What’s next?

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Epigenetics

Epigenetics

Dr. Bruce Lipton is a scientist who is changing the way we view health through his study of epigenetics. Epigenetics which translates to "control above genetics" is proving that our mind directly effects our blood’s chemistry!

The body will change it’s behavior depending on whatever directions you give to it from your mind. Since our bodies are made up of fifty trillion cells, making sure they are in a healthy environment is imperative to staying alive and healthy…

“..It is a proven fact that one-third of all healings are due to the placebo effect, which is controlled by the mind, but medical-related corporations based on making a profit don’t want us to know this.”  -Bruce Lipton

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Inflammaging

Inflammaging

Scientists are beginning to refer to low grade, chronic inflammation in the body as “inflammaging.” Inflammaging has been associated with conditions like diabetes, heart disease, stress, depression, and a weakened immune system.

The quality and length of our lives have everything to do with the levels of inflammation in our blood. This is great news because then there are many ways to reduce inflammation. And reducing inflammation means we will live a longer and happier life!

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Celebrate or Sabotage

Celebrate or Sabotage

What is the point of hard work if you never take the time to celebrate your success?  After you set a goal, don't forget to determine how you will celebrate along the way and after it is accomplished!

 Anything that does not happen instantly is a mindset challenge. We can be inspired by the journey or worry about how far we have to go.  This is the distinction between celebrating or sabotaging. 

The energy we carry is largely a choice and we need to be extremely conscious when things begin to get difficult.  Celebrate or sabotage. Two perspectives with two very different energies.

What do you feed yourself in your head on the journey? 

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Consistency is Key

Consistency is Key

When it comes to achieving your health and fitness goals, consistency is the key to seeing results.

This means choosing a goal and putting a date on when you will achieve it.  

Now the work lies in staying consistent with your actions until the goal is achieved.  The timeline may change, but the end result does not. 

This approach is becoming more rare as people are looking to get to their goals without putting in the time.  Some are looking for a quick-fix solution.

When we are not consistent we tend to jump around from program to program.  There is a myth of variety that we need to debunk.  The more variety you have in your programming, the harder it is to reach your goals.  Too much variety probably means there is no focus and you are unable to measure progress…

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Metabolism

Metabolism

In this article we will focus on metabolism.  

Metabolism is what converts calories into energy.  Whether you feel it or not our bodies are constantly burning calories.  Your metabolism burns calories to keep your body functioning, 

Our metabolism changes as we go throughout our life.  For most, metabolism drops about 1-2% per decade after age twenty five. This means eating the same and exercising the same will mean a gain in two pounds per year...

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Why Do People Age Differently?

Why Do People Age Differently?

The power is in telomeres.  Aging is a dynamic process that can be slowed or accelerated and sometimes even reversed.  

What is a telomere? 

A telomere is an important part of cells that determine how quickly we age.   They are like the tiny plastic caps at the end of shoe strings except they are at the end of each DNA strand and work to protect our chromosomes.

Telomere shortening is a clear contributor in the aging process, but we have the power to slow and even reverse telomere shortening.

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Master Your Mindset

Master Your Mindset

Thinking never stops.  Just like our digestive system and our immune system, the mind is never completely still, even when we are asleep.  The mind is inclined to continuously monitor sensory data and to process what has recently just happened.  

So if the mind never completely stops, why is mind-body stillness worth pursuing?  Why is it so important to meditate and be mindful?  

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Breathing Properly

Breathing Properly

Breathing is automatic and therefore something we do not think about that often.  Believe it or not there is so much more to breathing than inhaling and exhaling.  Breathing is like any other motor skill and can be corrected with certain exercises and tips. 

The average person takes 20,000 dysfunctional breaths per day.  

The muscles used for breathing and posture are the same. Suboptimal breathing patterns and poor posture are often associated with complaints such as low back pain.  Maintaining great posture and breathing is important throughout the day and becomes more difficult during exercise...

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Why Have a Coach?

Why Have a Coach?

What is a coach?  A coach is a qualified professional who will guide you to reaching your fullest potential.   A coach sets a structure and an ongoing process that intends to improve performance.  

A coach may come in many different forms.  We often think of sports coaches but there are also business coaches, personal or life coaches, career coaches and many more.  If there is an area of life you would like to see improvement, I guarantee there is a coach for it...

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5 Reasons to Move Daily

5 Reasons to Move Daily

The right motivation can make you 70% more likely to keep it up for the long haul, reports the American College of Sports Medicine. But focusing only on weight loss can cut your odds of success by over half, say researchers. A better inspiration: the amazing health rewards you get by being active. A stronger heart and lower cancer risk are well-known benefits, but what are some reasons to move daily?

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Strength Training Benefits

Strength Training Benefits

If you want to lose weight, feel and look better, the answer is strength training.  Life is easier when you are strong.  There are many benefits to strength training and for me I need to know the 'why' behind everything.  

Strength training helps you lose body fat. A person with more muscle mass will have a higher base metabolic rate which means burning more calories at rest...

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The Relaxation Response

The Relaxation Response

As we approach the end of summer and we begin to feel the effects of the stress from our busy summer schedules.  

Stress affects the autonomic nervous system also known as our unconscious nervous system.  The autonomic nervous controls the heart, blood vessels, digestive system, breathing, salivation and sweating.  Although this aspect of the nervous system is not under our conscious control, our state of mind determines how efficiently it runs.

Managing our stress levels can be difficult, but there is a way to counter balance stress and that is to spend more time in the parasympathetic nervous system (relaxation response)...

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Movement Patterns

Movement Patterns

This is why listening to our bodies is so important.  Things might feel okay or maybe it's just a little pain everyday until one day you notice you can’t move. You have stiffness and pain in all the time, and even basic movements feel difficult.

Some view these troubles as inevitable as we age, when in reality proper movement pattern training can alleviate them altogether. It is so important to focus on training movement patterns and the body as a unit.

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