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7 Ways Strength Training will Change Your Life
admin • March 16, 2016

Change #1: Toned

This one’s obvious for anyone who has ever stepped inside a gym. When you add strength training to your routine, your body shapes up quickly. Working with me, you can determine an appropriate strength-training regimen that will give your body the look you desire. When you look better, you feel better and more confident. But lifting weights isn’t just about looking good…

Change #2: Health Risks Drop

Want to reduce your worry factor significantly? Then start lifting weights. When you do, you’ll find your body has better defense against the common cold and other everyday sicknesses. But that’s not all. By lifting weights and staying healthy, you’ll be better able to sidestep countless diseases that plague so many—from diabetes and cancer to heart disease and stroke.

Change #3: You’ll Go Longer

Ever just want to crash and burn after a hard day at work? Wish you had the stamina to play a game of kickball with your kids on the weekends? Lifting weights will help you improve your stamina so you can do just that. Once you’ve lifted weights for a while, your muscles grow stronger and you learn how to power through even when you’re feeling a bit worn out. Going longer, however, isn’t reserved for the athletic field.

Change #4: Sex Improves

Lifting weights may not transform you into some sort of sexual maniac, but it will do lots of good things for your body that in turn translates to good things for your sexual abilities. One way strength training does this is by improving blood flow throughout your body, which is important for sexual function. On top of blood flow, you will feel better about your body and become less likely to struggle with sexual dysfunction.

Change #5: You Can Focus

Meetings aren’t the most exciting events in the world. They drone on for hours, and your involvement does little to help those you’re meeting with find solutions. Until you start lifting weights. Suddenly, your brain is getting the blood flow necessary for optimal function and your brain even grows new cells. Once your most important muscle kicks into overdrive, you’re ready to be alert and thoughtful.

Change #6: You’ll Smile More

Life is not easy. And when it comes at you full force, the stress can be too much. When this happens, you may find yourself spiraling into a bout of sadness or even depression. Lift weights regularly, however, and you’ll experience something the prescription-producing world doesn’t want you to know. Lifting weights gives your body what it needs to fend off depression. And you don’t need a doctor’s appointment for a weight-lifting session.

Change #7: You Live in the Now

It is good to plan and know what you’re doing with your life. However, if you spend all your life worried about what you’re going to do with yourself when you retire in 23 years, you’re missing out on something very important: the here and now. When you lift weights, you’re forced to focus on the task at hand.

Otherwise, you’ll never get that final rep in. By incorporating strength training, your life is changed for the better, because you finally learn to live in the moment, a skill that translates to increased life satisfaction.

No Easy Way Out

May 10, 2023
Saying something alluring to get a client isn’t ever going to help you. It’s not hard to be on the side of quality strength training and health and wellness information instead of expedient answers. Perhaps it’s because I have said stuff like this in the past, with my ignorance and lack of real-world successes and experiences. I’ve had the opportunity to learn from my own experiences with my own clients and from other phenomenal coaches. Strength & Wellness truths 1. There is NO easy way Only behavioral changes. Those habits are often the hardest to break. However, if you practice, you’ll make progress. 2. Strength training and movement are the most important and helpful things anyone can do at any time in their lives to help themselves feel better longer. It has ZERO negative consequences, which is why it’s so difficult. Strength training is hard, period. If you start with just one or two days a week, your body will become more efficient. Possibly changing you so much with just that amount that you never thought it was possible. 3. Nutrition information is often overcomplicated and driven by fear or perhaps willful ignorance. It’s become similar to a religious practice, maybe by accident or perhaps on purpose, depending on who’s shouting the loudest about their diet doctrine. The best outcomes with nutrition are behavioral and focused on a specific change rather than targeting and demonizing a particular food or macronutrient. Learning the basics first can be so helpful for someone who is curious and wants to change. * How much protein should I have? * What’s overeating or undereating for me? * What am I willing to work on? * Why am I doing this? These are just some questions you could ask yourself to better improve your nutrition. I will work the rest of my career with other coaches and try to make it better for the best possible information to get you, to help you. Focusing on your health, wellness, and strength training will always be the answer. As hard as it is to do, there will be people here to help you get stronger and get better and stay better longer. Just a coach trying Now repeat Small things done well add up Small things done well add up

The Comfort Battle

March 1, 2023
Over the years, I’ve realized how easy it is to get very comfortable. Comfort for most people is the measure of their success. The more successful you become, the more comfortable you can get. The more money you make, the more complacent you can get. The more your hard work pays off for you, the more likely you are to start to set up on autopilot. This is a common theme. I’ve worked with a lot of high-performance people over the years. Just like the things most people know are not the best for your health, like being on your phone too much, overeating, and drinking too much alcohol. These things should be treated with respect, almost like the way you look at fire. Your success and comfort should also be treated in a similar fashion. You accomplish some difficult things, become a success, and then start letting yourself slip. There's a multitude of reasons. You feel like you deserve all the fun and “free time”. Perhaps you’ve shifted your focus to enjoying the daily comforts. All the while, not realizing you aren’t sharp anymore, you smack the snooze button every day, missing appointments & making excuses. You don’t realize you don’t push yourself anymore, letting the comfort creep in. A comfort zone is a beautiful place where nothing grows. Spending too much time in comfort is a grave mistake, something I’ve dealt with in my own successes. I found myself slipping many times. I’ve so far been able to check myself through the practice of these very uncomfortable hurtles. We experience glimmers of success and let the soft and easy creep in. These are some ways I’ve been able to keep myself in check. Having accessible mentors - people who have accomplished things you’ve admired. Talking to them feels like you’ve lit the fire in your soul again. It’s helpful for some new perspective on hard or tough situations that can push you through this flat-line comfort crisis. Read - reading can reinvigorate and spark the fire needed. Reading an inspiring story or reading about someone doing something of great value or difficulty can add to your thoughts and mindset. Giving you the details, you need to look up once more at the challenges ahead. Aim at something difficult - find something challenging to accomplish and use the things you’ve learned over the years to pursue it with actionable steps. Make sure it's difficult enough to change your behavior. Make it something you’ve wanted to do that's tough but fun or interesting enough to hold your engagement. Success can hurt you if you let it. We know that, but it's hard to see or feel in the moment. Comfort creeps in so slowly, tip-toeing into our lives. Don’t underestimate the power of stepping back, taking a hard look at yourself, and asking, What am I doing to myself? What promises am I breaking to myself? Finally, the most important question of all is, am I even challenging myself anymore?  Don’t let comfort win

Minor changes > major changes

December 7, 2022
Often, as a coach, I have people come to me for change. Most of the people that we see are looking for major life changes. What I found in my experience is that you can start putting all of your discipline and energy into the minor changes you need to make from day to day first. What’s my reasoning behind that, you ask? Let’s go over this in three parts. There is no task small enough for you to tackle. Fall in love with the small tasks first. Practice as much as you can, and discipline the 24 hours in a day first before trying to take on the years. Focusing on the small things you do every day adds up. For example, "I want to start strength training for my health and longevity" instead of taking on this monumental task, saying that you’re going to strength train every day, focus on what you can do and manage for the week and start from there. If it’s one day a week, start there; if it’s two days a week, start there, etc., etc. Practice does not equal perfection. Practice makes progress. The longer you take to improve, the more likely you are to make it a lifestyle change. The more practice you have, the better. Every published study I've read claims that people who changed their daily habits first and focused small saw the best long-term sustainable and significant results. Measurements are probably the most critical of all the steps and oftentimes the hardest to look at out of fear of failure. We have had the pleasure of working with many clients, and we always make sure we do one thing well, and that's making measurable progress. Some examples In body scale, measuring lean body mass and body fat Training logs and programs from day one (strength increases) Body measurements Bloodwork (we recommend) Overall, how the person is feeling Whatever you're trying to accomplish, make sure you measure and track it. It’s important for you to look back and see the progress and the fruits of your labor.  Minor > major turns into minor, making major changes in the life you would like to see for yourself in the most manageable way. The more practice you get today, the more practice you have doing the smallest tasks well. It becomes a domino effect. The question is: What type of domino effect do you want in your life? Do you want a domino effect of incomplete tasks, not taking care of your health, not sleeping well, and looking for every excuse? Do you want a domino effect of treating the small tasks with pride and doing them well, making sure you’re dedicating the time and conquering tasks that you can actually do? I’ll leave that up to you to decide what type of person you’d like to become in 1 to 3 years.
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