As we age, we usually don’t need as many calories, as we did in our younger years. This is mostly because we lose lean body mass, which results in a lower basal metabolic rate, and our activity level often diminishes, which lowers our energy requirements. However, by staying active and incorporating resistance training into our exercise ...Continue Reading →
The four primary resistance training goals are: muscular endurance, hypertrophy (muscle size or tone), muscular strength or muscular power.
As a Personal Trainer, my job is to match the client’s goal with the ...Continue Reading →
In non-athletes, it usually only happens in people with problems that cause the kidneys to retain too much water or during dangerous activities such as hazing rituals and the use of certain illegal drugs.
It is more common in athletes, such as long distance runners and triathletes because kidney function is reduced during intense ...Continue Reading →
As we age, muscle mass declines (sarcopenia). Between 35-70, we lose approximately 20-25% of our lean body mass. Decreased production of certain hormones, disease, poor diet, and an inactive lifestyle contributes to this loss. By making dietary improvements, adding regular exercise, especially resistance training, we can maintain or even enhance our muscle mass and strength.
Body fat increases from young adulthood through middle age, peaking at 55-65 ...Continue Reading →
The use of stability balls has increased significantly. Initially, stability balls were used primarily by individuals with low back problems in physical therapy clinics. However, stability balls are now more commonly used in orthopedic rehabilitation programs, with the physically active in fitness centers, in physical education classes and with special needs populations and the elderly. Many fitness and ...Continue Reading →
Variation refers to the manipulation of specific training variables such as volume, intensity, exercise selection, frequency of training, rest interval and speed of movement. The application of appropriate training variation is essential when one is attempting to ensure long-term adaptation.
The best way to apply training variation is through use of the principals of periodization, which refers to the ...Continue Reading →
The principal of Specificity is a foundational aspect of every effective training program. Specificity of training refers to training in a specific way to produce a targeting change or end result. You can target specific muscle groups, energy systems, movement velocities, movement patterns or specific muscle action types. For example, if you want to strengthen your ...Continue Reading →
Regardless of how effective a training program is, it should not continue indefinitely without modification. As you adapt to the training plan, the training stress or intensity must be altered to continue to induce positive adaptations. The process of altering training stress as you adapt is called progressive overload. The stress is changed as you ...Continue Reading →
Overload refers to a training stress or intensity that is greater than what an individual is used to. If a program fails to adhere to the principal of overload, it will produce limited results. The most common methods of inducing overload include increasing the weight lifted, increasing the number of repetitions or sets of a given exercise, shortening the rest ...Continue Reading →
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The Freedom of Fitness Program is consists of three main categories: Nutrition, Resistance Training and Aerobic Activity. Below, I have laid out some general guidelines that we promote in our program:
- Eat 4-6 times a day.
- Eat foods you can see in nature, most of the time.
- Minimize saturated and other harmful fats like butter, gravies, fatty meats.
- Avoid or minimize “empty calories” like alcohol, ...