How to Set Nutrition Goals This Year

With the New Year fast approaching, we will likely feel the pressure of setting New Year’s Resolutions. While you certainly can do that, it may be a lost cause as most people will give up on them in 3 weeks. So, what should you do instead? Set realistic goals that fit your lifestyle.

 

Goals are meant to give you motivation and structure. They are meant to fit your lifestyle, not fit some ideal. Often a resolution is far too lofty, idealistic and doesn’t have an end date so we end up folding on it when the going gets tough. This doesn’t mean you are a failure, it just means that your goal/resolution was not in alignment with your lifestyle and we can do better to set goals that actually get accomplished. 

 

This year instead of setting a resolution you cannot keep, let’s talk about setting SMART goals and setting them regularly so that you not only keep the goals but you actually achieve them. Sound like a plan? Excellent, now let’s look at what SMART goals entail. 

 

SMART Goals 

 

You have probably heard of SMART goals before. The problem is that we often get overwhelmed by making SMART goals and think they are too specific, so we set more lofty goals with no end date in hopes that something will change, that we will change. Let’s break it down so you can understand what a SMART goal is and show examples of what that might look like when it comes to your health and nutrition.

 

First things first, SMART stands for: 

 

S= Specific

M = Measurable

A = Achievable 

R = Realistic

T = Timely 

 

Now that we have that out of the way, let’s break down the components of a true SMART goal. 

 

S: Specific

This means we need to be as specific as possible. Include the who, what, where and/or why. It needs to be precise and clear so that if someone read it who did not know you, they would be able to know exactly what you were talking about. Do not say you want to run more, instead, say you want to run X miles for Y time to achieve Z outcome.

M: Measurable

As they say in business, “If you can’t measure it, you can’t manage it.” There must be some way to measure your goal, after all if it’s not measured, how will you know if you hit your goal or not? You should be able to answer the question how much?, how many? and/or how will I know when I’ve accomplished this goal?. Put a measure on it and if you are unsure what to measure, ask someone! If you want to lose weight, you must weigh in, if you want to run a certain distance or time you must either time it or track it.

A: Achievable

Is there an action-oriented verb that will help you achieve your goal? Does it pass the common sense test? You must figure out if you have the attitude, resources, ability, skills and capacity to complete and pursue your goal. If you want to buy a new house you can’t just walk up to the door and tell the owner “hey I want your house”. You have to make sure it’s for sale and that you have the funds to buy it first. Say your goal out loud and see if it makes sense, say it a few times and then write it down. The more you think it through the more you will know if it makes sense for YOU or not.

R: Realistic

If a goal is not realistic it’s not going to lead you to success. This is not a dream goal, this is a goal you hope to achieve in a short period of time so that you can be on the path to reach your dream goal(s). An unrealistic goal? Running a PR in your marathon a day after getting a cast off your leg. Instead set a goal to run X distance Y time after your cast is off in Z time.

T: Timely

If you don’t set a time on when you want to reach said goal then what is the urgency to reach that goal? If you just say “I want to lose weight” that is not specific enough. When do you want to lose weight? Tomorrow? Next week? Two years from now?Instead of leaving it open ended, pick a date within 4 to 6 weeks that way you have the urgency to reach it. Sure, you may need to lessen the extremity of the goal but then you will set a new goal once that one is reached, easy peasy.

SMART Goal Template

 

Not sure where to start? Try using this template to help you out:

 

I will [your goal here] by [how you will do the goal]. I will know I am making progress because [how you will measure the goal] for [time goes here].

 

SMART Goal Example

 

I will exercise for 30 minutes at least 4 days per week by signing up for a gym membership, making appointments on my phone and having an accountability partner. I will know I am making progress because I will track my workouts on my phone for 4 weeks.

 

 

 

Now that you know what a SMART goal is, it’s time to put pen to paper and set your goals for the next month. While it can be tempting to write goals for the whole year, it might be more beneficial to write monthly goals and setting a monthly check-in either with yourself or with a coach to check in on those goals and write new ones. The more consistent you can be with monitoring and evaluating your progress, the more successful you will be long-term. Know that your health and nutrition takes work and consistency. The goals are what keep you on track but you must show up daily for those goals in order to see results. 

 

Good luck! 

How Much Protein Do You Really Need?

Protein is a hotly debated topic in the fitness space, but do you know how much protein you actually need? As with anything, the answer is that it truly does depend. The problem is that oftentimes when someone realizes that something in the nutrition world is good and provides health benefits it will get overstated and overhyped. We will break down what it depends on, how much you need and how to know where to find protein in your diet.

 

What is Protein?

 

Protein is a macronutrient found in your food. A macronutrient is just a nutrient found in large quantities within food, not all that fancy but incredibly important. It is made up of building blocks known as amino acids that help to provide structure & function to your body in many different ways. Some of these amino acids your body can make on it’s own but there are 9 that your body cannot produce and thus they are deemed “essential” amino acids and ones you must obtain from your food. These include: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine. All of these can be found in food but need to be prioritized so that they make it on your plate and in your body! 

 

Speaking of essential amino acids, there are both complete proteins & incomplete proteins. Complete means they contain all of the essential amino acids and normally include animal proteins like meat and poultry. Incomplete proteins on the other hand are missing one or a few of the essential amino acids and must be paired throughout the day with other sources to ensure you are getting enough. Examples of pairings include rice & beans, peanut butter on whole wheat toast, or hummus & pita bread. 

 

Try not to get too bogged down in the details, we’ll talk more below about how much protein you actually need to determine if you are even in the right ballpark, errrr gym?

 

How Much Protein Do You Need?

 

Great question. It depends. Many fitness gurus will tell you that you need 1 gram per pound body weight and while for some people that may be great, for most people it’s just not sustainable nor necessary to see results. 

 

When looking at the research and what is realistic, you can find there is a range, best advice? Test it out and see what feels best for you AND what is most sustainable for you. Here’s a good rule of thumb:

 

  • Absolute minimum need: 0.8g/kg body weight
  • Physically active &/or looking to change body composition: 1.1-1.5g/kg body weight
  • Elite Athlete (training >5 days/week): 1.5-2.0g/kg body weight

Is there such a thing of too much protein? Yes and no. If you have any kidney disease issue, then yes, too much protein can tax the kidneys. However, if you do not have any issues with your kidneys (this is easily weeded out with annual bloodwork) then technically it’s fairly hard to overdo protein. That being said, if you are using a ton of powders and supplements, it may be overkill. It’s hard to go overboard on a juicy steak but it’s easy to go overkill on protein powders. So just think of the source of your protein, analyze how you feel, get your bloodwork done annually and you are good to go. 

Need help seeing how much protein you are getting in a day? Use a platform like MyFitnessPal or Cronometer to find your baseline and go from there. 

Where to find protein?

Now that you know what protein is and how much you need of it, let’s discuss some top ways to include protein into your diet. Ideally you will want to include protein in every meal and snack throughout the day so that you can reach your goals sustainably. However, there is no hard and fast rule of how much you must eat or not eat in one sitting. Below you will find some top sources of protein and how much protein is in a normal serving. 

Top Protein Sources

  • 4 oz. raw meat (prepped ahead of time), 20+ g
  • Fish & seafood, 16+g per servings
  • Jerky or Meat Sticks, 9g in 1 oz. 
  • Lunch meat (like Old World Naturals or Applegate), 10+g in 2 oz. 
  • Cheese & cheese sticks, 5g in 1 stick
  • Canned fish (salmon, tuna, sardines, etc.), 20+g per can
  • Hard-boiled eggs, 12g for 2 eggs
  • Cottage Cheese, 25g in 1 cup
  • Greek Yogurt, 20g in 1 cup
  • Milk/Milk alternatives, 8+g in 1 cup
  • Nut/Seed Butter, 8g in 2 Tbsp
  • Nuts/Seeds, 27g in 1 cup
  • Legumes, 15-30g in 1 cup cooked
  • Quinoa, 8g in 1 cup cooked
  • Oats, 5g in 1/2 cup
  • Protein Powders, Shakes, & Bars (should be your last resort or in an emergency) 

 

What About Protein Powders?

Ah yes, before we go let’s quickly discuss protein powders. There is nothing wrong with using protein powders to meet your protein goals. However, if you are solely relying on them multiple times per day it may be a sign that you need to find other sources of protein from real food. You also want to consider the quality and brand that you are using as they are not regulated by the FDA. Check out labdoor.com as a 3rd party testing platform with no financial gain by exposing brands that may not have the best ingredients nor have what they say they have on their label. As a rule of thumb, try to get most of your protein in through real food and then and only then turn to protein powders for support of your goals! 

Lets Get Back to the Basics!

 

Let’s Get Back to the Basics with Food

 

When we think about food it can be incredibly overwhelming. Should I eat carbs? What about protein? How much do I need? Am I supposed to track macros? Do I need supplements?

 

Unfortunately, social media and diet culture has completely made knowing what to eat anything but intuitive. We no longer know how to listen to our hunger cues or know what food to eat when. It doesn’t have to be super nuanced to be effective, but it’s hard to believe that when everyone is trying to push a new diet, supplement or product down your throat daily. As Michael Pollan, author of many food related books once said, “eat food, not too much, mostly plants.” It really is this easy but when put into practice it can be rather challenging.

 

Food Basics

 

If you were to go back in time and ask your ancestors what to eat, they’d probably laugh and say “food” or “whatever is available.” There were not difficult decisions on which type of cracker to buy or what flavor of cereal to get. That’s not to say we must go back to the way our ancestors ate but we could learn a thing or two from the simplicity of their diet. 

 

Food is meant to be something of substance that gives us energy and nutrients we need to survive. While many wish it were as straightforward as a set of yes & no lists, it’s unfortunately just not the case. Every single person is unique and thus their diet must be so.  We must also realize that food is more than just the quality and just the quantity you take in. It is helpful to take a birds eye view approach for a second to understand all the components of the food basics.

 

Food Basics Pyramid

 

This food basics pyramid (way more evolved than the old Food Pyramid itself) shows that you must think of many different factors as it relates to your overall intake and not overcomplicate it. First, and foremost, the foundation of which we should focus our food intake on is food quality.

 

This, of course, means increasing the amount of whole and unprocessed foods in our diet to ensure we are getting enough micronutrients (i.e. vitamins & minerals) day in and day out. This is not to say obsess over every last bite of food, but if you can take that birds eye view of your diet and say that 70% or more of your intake is based around whole, unprocessed foods, you’re doing pretty good.

 

Next up, is the amount of food we take in. This doesn’t have to be so calculated that you feel attached to a set of numbers or a macro counter. Instead, it’s focusing on that “Eat food, not too much” approach from Michael Pollan. Fill your plate with whole, unprocessed foods, sit down, relax & enjoy yourself, maybe even chew your food and you will realize how much more satisfied you are. Still not sure where to start? Here’s a good visual for your daily plate:

As we move up the pyramid we realize there is more on here than just food. That’s because we are not living in a vacuum, we are constantly having to make choices, deal with stressors and find time to sleep. You can have a solid foundation with quality & quantity but if sleep is not prioritized, movement is not a part of your day to day or stress is not managed, it often wrecks havoc not only on how we feel but the food choices we make. Ever been so sleep deprived that you end up eating like a kid in a candy shop? Yeah, we’ve all been there, it’s not just your willpower it’s also your body’s biological response to lack of sleep.

 

What do we focus on in this tier of the pyramid?  Prioritize sleep (7-9 hours a night), get daily movement (from walking, working out or stretching, and manage your stressors to the best of your ability. 

 

The next step on the pyramid is Ease & Sustainability. Why? Well, so often we find ourselves going down the rabbit hole of one diet fad only to end up frustrated and jumping ship to another. This is often because that way of eating was to constrained, time consuming or just not realistic so we end up back where we were or *gasp* worse off then when we started. 

 

So, while we aren’t saying just throw your hands up and order take out daily, what we are saying is that you must find ways to make eating healthy easy and sustainable for you. Maybe this means just focusing on water intake for the time being, or perhaps it’s focusing on getting 1 vegetable a day instead of trying to overhaul your whole diet. Maybe it’s just focusing on the weekly Nutrition WOD. Small baby steps can seem trite but if you look back a year from now you’ll be surprised how small changes can add up quickly.

 

Finally, the last part of the pyramid is supplements. So often people want the quick fix to get their vegetables or the magic pill to undo all their late night snacking mishaps. While supplements have a time and a place, they are not what you should build your food basics on as they are expensive and often just not necessary when real food is prioritized. Working little by little on building a strong foundation in your food basics pyramid will go a long way and save you money and the hassle of replenishing your monthly supplement supply. 

 

It’s easy to forget the basics. We often forget that we had to learn to walk before we could run, and nutrition and your diet is no different. Figure out what area needs the most attention on your food basics pyramid & start finding ways to prioritize it so that you can feel your best both inside the gym & out.

New! Nutrition Workout of the Day

While it feels like a large part of 2020 has been cancelled, the good news is that your health, fitness and nutrition are not. This year, more than ever, your nutrition and health are so important to your overall well-being and we want to make it even easier for you to focus on it. At Fairmont CrossFit we recognize the importance of nutrition and how it can not only help your overall health but also your performance inside and out of the gym. We are excited to start offering you a new way to focus on nutrition and hope you’ll find it as fun as your daily WOD.

Why Nutrition?

If you haven’t noticed, nutrition is the base of CrossFit’s pyramid. That means it is the foundation that holds up and supports your fitness. It is what keeps you energized, fueled, and healthy over the long term. It may not always be the most fun thing to focus on but it will help you see long term results both physically and mentally. We believe that nutrition should be a part of your weekly training year round. You may only train for 1 hour per day but you are faced with dietary and lifestyle choices for the remaining 23 hours and we don’t want you to miss out on those. Nutrition doesn’t need to be perfect for you to see results, but it does need to be prioritized. That’s why we are hoping this new offering (see below!) will help you build simple habits over time (just like you build strength and skill) that are long lasting and help to improve your overall health.

Okay, we can’t keep it a secret anymore, now introducing…..

Daily Nutrition WODs!

Hooray! We will now be offering (in addition to your normal WODs) Nutrition WODs! That’s right, you will now be able to not only workout your muscles but also your nutrition habits. It’s easy to get excited about what the next WOD will be but it can sometimes get overwhelming to figure out what to focus on when it comes to your nutrition.

Fear not! We are here to help. We will keep it simple and give you a nutrition WOD for the week that you can opt into any day of the week (we encourage daily participation if you can). The goal is to figure out how you can improve your nutrition WOD score over the week and throughout the year.

Already an ace at it? Great! There are harder WODs yet to come. Feel like the WOD is too hard? Good news, we will also have a scaling option to help work your way up to the Rx option. Just like your daily WODS we want these nutrition WODs to be challenging but also doable.

Scaling Options

CrossFit believes that every workout is scalable and we want you to feel the same way about your nutrition. This isn’t meant to scare you off; instead, it’s meant to encourage you to make small changes over time with the goal of eventually doing a lot of these WODs as second nature.

The scaling options are there to help you find a way to start that may not be as intimidating. For instance, instead of having to drink 80 oz. of water per day when you only drink 10 oz., perhaps we start small and get you drinking 32 oz. a day, that’s still a win!

Scaling is not meant to say you can’t hit RX, it’s meant to give you a stepping-stone to be successful with your nutrition. Eventually when we revisit a nutrition WOD you may find RX is a lot easier to hit. You can choose any day of the week to hit RX or scaled, it’s completely up to you.

Points System

Since we are a CrossFit gym and we love measuring progress, we wanted to make this fun and measurable. You will now be able to log your score daily as you would a normal WOD. That’s right, log your score and we will add your points up at the end of the month so that we cannot only track progress but also announce a winner. Sounds fun right?

Unless otherwise noted, the points will be as follows per day:
0 = did not complete nutrition WOD
5 = completed scaled nutrition WOD
10 = completed RX nutrition WOD

That means there are a total of 70 points available to you per week. We also encourage you to write some notes for yourself so you can tell us why a WOD went well or maybe why it didn’t. The more we know, the more we can help.
We cannot wait for you to get after these nutrition WODs and start seeing a positive change in your overall life. We hope you are excited as we are.

Questions? Just let us know!

Is Boutique Fitness Right for Me?

If you’re ready for results it’s time to ditch the health club…

There was a time when we got all the exercise we require from our daily activities. But as hunting and gathering lead to farming and eventually the industrialized world we live in today the need for human “labor” has been nearly eradicated. Now that we work desk jobs, eat our meals from the hot bar at Whole Foods, and enjoy a generally sedentary lifestyle we are required to reintroduce this missing physical activity. For some reason, the question of how to add physical activity, or work, back into our lives is one that has proven to be puzzling, controversial, and difficult terrain to navigate.

 

In response to the demands of the market the fitness industry has grown tremendously, particularly in North America where an estimated $28 billion was spent in 2015. Much of this industry is dominated by health clubs and large gym franchises that offer a sampling of strength equipment, cardio machines, TV’s, massage chairs and minimal staffing. Granted  how many staff members do you need when your members don’t actually attend the club? In a study done by students at UC Berkeley found 67% of gym memberships are never used in the population they surveyed.

 

“If you are not going to the gym, you are actually the gym’s best customer.” -Stacey Vanek Smith, NPR

 

The savvy marketers at big box gyms know how to target their marketing towards individuals who won’t actually come to the facility. As humans we often get a rush of excitement by a new fitness undertaking. “This is it, the time I actually change, no looking back,” you say. The challenge is that the health club has made zero commitment to you. They don’t care if you show up or not. Luckily there is someone out there who does.

 

Boutique fitness is the alternative to the traditional health club model. Boutique gyms offer specialized classes based on the expertise of the owners, teachers, or coaches. CrossFit boxes, Barre studios, Bikram yoga, parkour facilities, spin classes  are all great examples of the boutique fitness model.

 

These communities succeed when the all parts are working together; the owner, staff, and clientele all succeed when they each meet their goals. This synergistic effect leads to faster results and more satisfaction from all parties. As a client you have a team of coaches and fellow members who are all rooting for you, teaching you, and most importantly holding you accountable. Becoming fit doesn’t have to be a chore, a challenge, or a pain point. In fact, it can even be fun 😉

 

Boutique gyms have been seen rapid growth in the past decade as clients recognize that when it comes to fitness, not all gyms are created equal. Some of the most common excuses sound like:

  • “I have a hard time sticking to a routine”
  • “I’m just too busy to exercise”
  • “I get bored with going to the gym, it always feels like work”
  • “I don’t know how to lift weights/choose a routine/eat the right food”

 

These are great excuses, but since you’re ready to make a change it’s time to ditch the excuses and focus on RESULTS. By implementing a system that counters your excuses you’ll be left with the only option, the results that you want to achieve.

 

If you struggle with sticking to a routine you will benefit from the coaches, friends, and community members that you’ll meet at each class. A group of people that will ask you about your day, learn about your goals and life, and most importantly encourage you to show up consistently to your workouts.

 

If you claim to be too busy then you should sign up for classes ahead of time. The wide variety of classes that are available each day at time frames that are consistent with your schedule make it easy to squeeze in an hour long workout.

 

If boredom is your challenge then a workout that changes every day is exactly what you need. Not only that but the different coaching styles and friends you’ll make at different times of the day make each class a totally unique experience.

 

If information is the enemy then relax, because that’s already been taken care of for you. Your coach has put a lot of thought into a training program that will improve your fitness and will be by your side to instruct you on form, breathing, and what weights to use. Keep an eye out for group nutrition challenges to boot!

 

To get the results you want sometimes you need to try a new approach. If that trip to the gym feels more daunting than Frodo walking the ring to Mordor then it’s time to see what a boutique gym has in store for you!

The Power of Choice

Most of us have an area in our life we wish we were performing better in. That part of us that doesn’t quite fit into our own skin. It could be a touchy subject that our spouse and friends know to steer clear of, the elephant in the room. It could be the promotion you still haven’t received, the credit card you haven’t paid off, or the weight you were supposed to lose by the beginning of  summer… in 2012.

 

And because you’re wearing this very uncomfortable skin that’s not quite your size I am happy to tell you that you are exactly where you chose to be today.

 

I can already hear the objections rising up so let me explain why.

 

You see I totally understand your story. I understand because it’s yours, mine, and everyone else’s. Sometimes having a new baby, a busy time at work, or the worst timing for a medical emergency/broken down car/economic depression can happen. There are a million and one events in life that can derail us. They are not always fair and can seem impossible to overcome when they show up knocking at our door.

 

“Strength does not come from winning. Your struggles develop your strengths.”

-Arnold Schwarzenegger

 

At that point we do an admirable thing. We give up on our dream. We set it aside to go fix the problem. We change our identity and become the superhero who knows exactly how to work overtime and take care of a sick parent. We do it because we want to make sure the story has a happy ending. We do it out of love.

 

And life goes on.

 

And sometimes the situation gets better. And sometimes it doesn’t. Either way, the situation that called for a superhero 6 months ago no longer needs a hero to save it. But there you stand in cape and tights committed to action. Except now it’s time to go home. Time to write a new story.

 

Where you stand today is a result of many choices. Some of your hero moments were the big decisions that shaped your trajectory. Like I said, I’m proud of you for doing that. But now it’s time to get back on the path. Your path. The one you stopped telling yourself that you wanted because it hurt too bad to think that it may never come true.

 

You might think it’s too late (it’s not).

 

You might want to try, but feel that you strayed too far (you haven’t).

 

You have to remember you have the power of choice. And it’s a good thing that you do. It gives you the power to turn your greatest adversity into your greatest strength. You always have the option to shy away or to stand and fight.

 

It’s time for a new story. You’re the hero and you’re at the turning point in the movie of your life. So what are you going to do next?You’ve endured hardship, learned tough lessons, and fallen time and time again. Wouldn’t this be a great time for everything to turn around?

 

Maybe you can recruit someone to help you get there, a long lost friend or a wise old mentor. Maybe you need to crank up “Eye of the Tiger” and experience the training it will take to achieve your success.

 

The time to act is now. Don’t slip back into your old story. You are the hero. The power of choice brought you here. Your choice decides what happens next.

 

So what are you going to do?

 

[GYM OWNER:] Add a call to action here, like: “Schedule your Free Consult here” with a link.

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.