Why join CrossFit Dunwoody? Hear Anna’s fitness journey!

At CFD, we know how CrossFit and fitness can change lives. But don’t take our word for it! Hear it directly from one of our members, Anna Dorris, who joined CFD in 2017 with no previous CrossFit experience.

Click below to listen to Anna’s experience, what to expect when you come to the gym, and why she thinks you should join CrossFit Dunwoody!

 

 

Want to learn more about Crossfit Dunwoody? Click here to schedule your free trial!

COVID-19 Health and Safety Initiatives at CrossFit Dunwoody

As we return to CrossFit Dunwoody, you may be wondering what steps we are taking to ensure a healthy and safe environment. Our new facility features an open-air workout space, along with an outdoor rig to allow for social distancing during workouts.

GENERAL INFORMATION:

Open Gym sessions limited to 12 people.

Time slots will be 50 minutes to allow for 25 min cleaning and prep. Members must reserve spots online via the WODIFY app.

If slots are full, you will be put on wait list. If a spot opens up, you will be emailed and must respond to reserve your spot.

BEFORE ENTERING THE GYM:

Please stay in your car or away from the gym entrance until the prior group has completely exited the facility and the Coach is ready to screen the next group.

A coach will check your temperature before entering. For the safety of our members and staff, if your temperature is over 100.4 or you are experiencing cough, shortness of breath or difficulty breathing, fever, chills, muscle pain, sore throat, or new loss of taste or smell, you will not be allowed in building and asked to leave.

No one will be allowed in gym who is not signed into a session. Check-in will be touchless & high-traffic touchpoints will be limited. Upon entering the gym, you will go to a station of your choosing and will only leave that station if/when you can maintain proper social distancing from others in the gym.

There will be no commonly “shared” equipment i.e. weight belts. The only equipment you will be allowed to use is that which is at your designated station or what you bring with you. Hand sanitizer will be available at the entrance and throughout the gym.

WHILE INSIDE THE GYM:

Masks:

In order to comply with the recent Ordinance passed by the City of Dunwoody and to do our part in stopping the spread of COVID-19, we are updating our policy regarding masks and how we move about the space.

Please wear a mask when you enter the gym and remove it once you get to your desired space. Please be respectful of your fellow Coaches and Athletes and stay in your socially distanced workout space when not wearing your mask.

If you need to leave your station and you will not be able to socially distance, please put on your mask. We will do our part as Coaches to provide workouts and equipment that allow you to remain in your space as much as possible.

Equipment/Sanitation:

You will be required to wipe down each piece of equipment before and after each use. After completing your workout and when the session is done athletes are encouraged to sanitize their station and exit facility without unnecessary delay.

The Schedule remains the same and the limit of 12 athletes per Class remains the same.  A Coach will be on the floor to supervise.

For more on our Safety Measures for Open Gym Sessions, click here.

AN IMPORTANT NOTE ON RESERVATIONS:

You must reserve a spot for the open gym sessions before coming to the gym. If the gym is full and you show up, we are legally obligated to not allow you in the gym.

  • Reservations will open 72 hours prior to the start of the Class.
  • Once each Open Gym Session is full (12 athletes), there will be a Waitlist.  If a spot opens up, all athletes on the Waitlist will be emailed and the first to reply will be added to the Class.
  • Late Cancellations and No Shows: At this time, we will NOT be enforcing late cancellation and no shows.  If there are consistent late cancellations/no shows and/or we must continue to drastically limit Class size, we will institute policies and fees regarding late cancellations in the future.

What’s Keeping You from Achieving Your Goals?

If you currently want something in your life that you don’t have, then there is a 100% chance that you are human. How you define yourself is by the action you take towards bringing those into your life. Some people make declarations about how they are finally going to make the big change

Generally, if you have a goal you haven’t achieved yet you fall into one of these three camps. 

  1. You don’t know what to do and you don’t know how to do it.
  2. You don’t think you deserve it.
  3. You haven’t put in the work.

So what’s really keeping you from achieving your goals? In this blog, we will discuss these three camps, and provide tips on how to overcome your internal beliefs by taking action. 

 

  1. You don’t know what to do and you don’t know how to do it.

This is generally the first challenge you encounter when you have a new goal. Luckily it is also the easiest barrier to address when it comes to making positive changes in your life. Whether you seek to earn more money, improve your health, or find your soulmate there are websites, coaches, books, podcasts, and more resources than you know what to do with. Success leaves clues and in the information age we live in you have access to the tools and resources you need to get started on the path to your goal.

“When action is our priority, vanity falls away.”  – Ryan Holiday

Let’s say your goal is to lose 10 pounds and keep it off. Like forever keep it off. Many adults find themselves at a weight they don’t feel comfortable and confident at. The problem is that if you have only ever gained weight since you were a kid and never seen the scale go (and stay) in the opposite direction then you don’t know how to lose weight and keep it off.

If you want to lose weight then you have to start fresh. It’s time to throw out what you think is true about nutrition and exercise because all of the information you have is through the lens of a person who has only ever gained weight. Let go of ego. Let go of pride. If you want to make the change then you have to start with fresh eyes.

 

  1. You don’t think you deserve it.

This could be thought of as self-sabotage. Maybe since you were a child you have been conditioned to think a certain way. Many of the long-standing beliefs humans hold are instilled by parents, environments, or traumatic experiences. Long ago the brain accepted as fact that “this is the way it is.”

If you have a long-held belief that is clashing with one of your current goals then your first order of business is to remove that roadblock. No amount of will power or strategy can overcome a fixed mindset. You are an adult and you are responsible for your own life. You have the power to change any condition that you don’t want. 

“How have I been complicit in creating the conditions I say I don’t want?” -Jerry Colonna

Executive coach and author Jerry Colonna asks a powerful question to himself and his clients. “How have I been complicit in creating the conditions I say I don’t want?” Ask yourself this question in the context of your current goal.

If you are struggling to lose weight, what are the things that you have been “okay with” lately? If it’s the food in the fridge that you snack on, skipping your workout, or surrounding yourself with people who have unhealthy habits then that is entirely on YOU to change. That starts by demanding more of yourself. You have to consider yourself worthy of the goal you claim to want. When you are mentally ready to be the person who achieves this goal you will be able to receive it. 

 

  1. You haven’t put in the work.

This can be the most frustrating camp to fall into when it comes to not achieving your goals. You may be doing everything right. You hired the coach, you have a strategy, and you’re executing on it every day. So why haven’t you accomplished your goal yet?! 

“Perfection is not attainable, but if we chase perfection we can catch excellence.” -Vince Lombardi

Whether growing a business or growing your biceps it can be tough when the results haven’t shown up yet. So what should you do?

KEEP GOING! 

Constantly ask yourself: What else could I be doing? Continually revisit camps one and two in this post. Are there any additional resources or tools that could be getting you to your goals faster? Could you work with someone who has proven results in the exact area you are trying to grow? Are there any roadblocks you are creating for yourself? Is there an area where your behavior is inconsistent with the outcome that you seek?

Frustration or anger can itself be a powerful tool. If you are fed up with your lack of progress then you should use that as fuel for your fire. If you have the bandwidth to be upset about your situation then you most likely have the bandwidth to work harder (or smarter 😉 )

If you still don’t know why the results won’t come then you should consider working with a mentor or coach who can help you get there. A great coach will help you set up a framework for success. They will help you develop a SMART goal that aligns with your mission and current state.

Understanding the time frame and order of steps necessary to achieve a goal can dramatically improve your mindset and the way you tackle each day. You can break your goal down into manageable chunks and as you check them off you will build momentum towards your big goal. The best coaches will be clear and neutral in their feedback about what it takes to get to you to your goal. 

You want to surround yourself with people who will be supportive and honest your path to success. Avoid the detractors. That includes anyone who tells you they support you, but that you can’t achieve what you want and to “get real”. This life is yours to choose and you can’t waste time with the people that will only hold you back. 

Ready to start achieving your goals? Click here for a free intro to a coach, and get started on your journey to the best you today!

Eat to Thrive, Not Just Survive!

crossfit dunwoody nutrition

There are a lot of areas in life where “good enough” can be the goal. Ultimately you have a finite amount of time on this planet and if a task is not important to you then you want to outsource it or put in the minimum effective dose of effort so you can move on with your day.

There are also many areas where you should put in your very best work. When it comes to movement you want to be strong and pain-free. When you do your taxes you ensure that they are accurate and timely. When you spend time with the ones you love, you put the phone away and are fully present in the moment. 

One area that often gets the “good enough” treatment is your diet and nutrition. When life gets busy or making healthy choices becomes inconvenient the spectrum of foods you consume tends to take a dive in quality. Rather than let slide occur in favor of other activities that seem more important, you may find it worth your while to optimize your diet and nutrition. 

Here’s why:
Nutrition is one area that literally transcends into ALL areas of your life.

If you only ever aim for the minimum in your diet then you are capping your maximum potential in how much you can lift or creatively solve problems.

 
We often treat food as an activity that gets scheduled into the day. Food breaks up the workday and provides structure in the evening. It is a social affair with the family or a way to do business. 
The foods you consume during the day are the driving force behind all of this. They not only provide the immediate nutrients needed to fuel your physical and mental performance but are also the long-term building blocks for every cell in your body. 

Every bite you chew or sip you take is going to be broken down into the amino acids that build your muscles and organs. The fats and oils become the cell walls that handle communication between cells in your body and control processes like your immune system function and inflammatory response. The vitamins and minerals will help your body create the energy it needs to keep you moving and eliminating toxins from your body.

Scientists have even found links between our gut bacteria and neurological disease. The foods you are eating today and the way your prioritize diet could determine your likelihood of Alzheimer’s disease later in life. 

The way you choose to eat is affecting the way you live, both today and 40 years from now. If you want to be your best self for your family, your career, and the things you care about accomplishing in life then taking care of your nutrition is not a “nice to have.” It’s a must.

Not sure where to get started? Start by having a conversation with one of our coaches at CrossFit Dunwoody today. Click here to learn about our KickStart programs and get started today!

Choose an Environment that Supports You

The environment you place yourself in is arguably the most important decision you can make at any given moment. The actions the environment supports will shape your life and the decisions that you make.

It sounds like a big statement but let’s think about it for a minute. Compare a few different potential options of environments you could spend your day in.

On one hand, you could choose to spend your day throwing around heavy weights and being bold, focused, and confident in an activity like weightlifting or CrossFit. Think about how you feel after lifting a barbell, or doing pull-ups. How do you feel? Maybe strong, determined, more powerful?

Now let’s consider another way your day’s activity could go. You go to a yoga class where you focus on your breath. Stillness and peace is a common feeling people get. You’re stretching, creating space. Think about how different that feels from the weightlifting you would do at the gym. The feelings you experience from doing yoga may be uplifting, and open. The gestures and stretches your body takes in a slowed-down type of activity like yoga impacts the way your brain perceives your life.

Let’s analyze a third option. You go to an old friend’s house. You end up sitting on the couch having a few drinks and snacking. You watch a mindless TV show while your friends complain about work and how unhappy they are at their job.

Which experience do you think will make you grow? Which environment will contribute to the person you want to be?

Ding. Ding. Ding. It’s an easy choice right?!

“Surround yourself with people who remind you more of your future than your past.”
-Dan Sullivan

Put simply, you become what you do. Your body communicates who you are to your brain. If you spend your time doing hard work and lifting heavy weights, you start to think how strong you are and how you can do hard things. This will translate into your life. You become the type of person who is strong and can do hard things. In a place like yoga, or maybe running outside, you may experience those feelings of freedom, space and peace. You become a person who experiences these things.

It’s incredible how much how body influences how we think. Activity is so important to everyday life. The next time you’re working out, whatever activity it is that you choose, notice the messages your body sends your mind.

Feeling uncertain in your life, like you need a better direction? Get under a barbell and do some hard work. Feeling like you need more mental clarity in your life? Try some yoga or running. With your body as a tool you can create the environment you most need in your life.

Mental Toughness: Completing Murph during COVID Crisis

by Coach Amber Hopeman

The last few months have been unprecedented when it comes to how we live our daily lives.  Working from home, homeschooling our children, and spending more time indoors without much of the human contact we crave.  Even if we don’t crave it, many of us realize just how much we miss it after it is taken away.  We have all had to make certain consolations, compromises, and sacrifices during this time.  We are trying to survive, not thrive during this time. 

With gyms slowly reopening and Memorial Day coming up, this got me thinking about how to go about executing probably the most popular and recognizable CrossFit HERO Workout there is: MURPH.  The basis behind any HERO workout, in my opinion is to honor those that it is named for, reaching deep within yourself to find that inner strength, remembering their sacrifice and pushing yourself most likely beyond where you think you can go both physically and mentally.  They are long workouts and meant to be grueling, but man, can they be fun!  MURPH is one of those I always look forward to.

But for a lot of us, we have spent the last few months doing exactly this: searching for that inner strength, achieving things in manners we didn’t think possible, surviving each day. We have been making the most of at-home workouts and finding new and creative ways to stay fit outside the four walls of our gyms while entertaining stir-crazy kids or taking up new hobbies. And we are exhausted.  We HAVE sacrificed.  As a Navy veteran and former Army Wife, I will also tell you that just because your sacrifices were not made on the battlefield, does not make them any less valid or real.

So this Memorial Day, if you have the opportunity to find a gym that is open and are able to complete MURPH, consider these sacrifices. Consider: your workload, how much you have been actually working out, have you been prepping for this workout, how much of that 20lb weight vest you normally wear are you carrying around daily now because of your diet, ARE YOU REALLY READY?  The thing about MURPH is it’s high volume.  Many of you have been relegated to body weight movements anyway due to lack of equipment so your pushup and squat game may be STRONG!  But what about Pullups?  What is your strict strength like right now?  Attempting 100 of them for the first time in over a month (even a week) can put some serious strain on your body.  The risk of injury is extremely high.

Unless you are a competitive athlete (in which preparedness for this WOD should not be an issue), your goal at the gym is most likely to maintain a certain level of fitness and probably look good naked.  In order to maintain that level or even improve, your biggest goal should be to remain PAIN FREE!  So when thinking about how you are going to go about MURPH this year consider one last thing: sometimes the greatest example of mental toughness is doing what is right, and in this instance that is SCALING!  It’s easy to go HAM all the time, but is it the right thing to do?  I recognize that making the decision to scale MURPH after everything that we have been through may not be what you want to hear, but it is what you NEED to hear.

So go to the gym, do ring rows or bent over DB rows for the pullups, drop to your knees for the pushups, squat or do push ups to a box or ball if your range of motion is not what it used to be.  Bike instead of run.  Grab your SwoleMate and make it a PartnerWOD.  As coaches, we want you to always understand the intent of the movement and workout so you know what level of intensity you are trying to achieve.  So don’t forget the intent of MURPH, the intent of MEMORIAL DAY: to come together as a community and honor those who have made the ultimate sacrifice.  The minute you have walked in that door to the gym you have done that.  Clicking the Rx button doesn’t change that.

Murph Scale Suggestions

Who is LT Michael P. Murphy?

Michael P. Murphy, United States Navy (SEAL)

May 7, 1976 – June 28, 2005

Michael P. Murphy (SEAL) was the officer-in-charge of a four-man SEAL element in support of Operation Red Wings, tasked with finding a key anti-coalition militia commander near Asadabad, Afghanistan. Shortly after inserting into the objective area, the SEALs were spotted by three goat herders who were initially detained and then released. It is believed the goat herders immediately reported the SEALs’ presence to Taliban fighters.

A fierce gun battle ensued on the steep face of the mountain between the SEALs and a much larger enemy force. Despite the intensity of the firefight and suffering grave gunshot wounds himself, Murphy is credited with risking his own life to save the lives of his teammates. Murphy, intent on making contact with headquarters, but realizing this would be impossible in the extreme terrain where they were fighting, unhesitatingly and with complete disregard for his own life moved into the open, where he could gain a better position to transmit a call to get help for his men.

Moving away from the protective mountain rocks, he knowingly exposed himself to increased enemy gunfire. This deliberate and heroic act deprived him of cover and made him a target for the enemy. While continuing to be fired upon, Murphy made contact with the SOF Quick Reaction Force at Bagram Air Base and requested assistance. He calmly provided his unit’s location and the size of the enemy force while requesting immediate support for his team. At one point, he was shot in the back causing him to drop the transmitter. Murphy picked it back up, completed the call and continued firing at the enemy who was closing in. Severely wounded, LT. Murphy returned to his cover position with his men and continued the battle.

LT. Murphy fought on, allowing one member of his team (Marcus Luttrell) to escape, before he was killed. For his selfless actions, LT. Michael Murphy was posthumously awarded the Congressional Medal of Honor on October 27, 2007. We honor his sacrifice and memory through The Murph Challenge. Find out more about Michael Murphy at the Memorial Foundation created in his name.[1]

[1] https://themurphchallenge.com/pages/lt-michael-p-murphy

CrossFit Dunwoody on the What’s Up Dunwoody Podcast

How can CrossFit help you dunk a basketball? Why should your mom be deadlifting weights?

Glenn Dorris joined the What’s Up Dunwoody Podcast to answer these questions and discuss all things CrossFit Dunwoody.

From the exciting opening of CrossFit Dunwoody’s sleek new gym location to the fundamentals of CrossFit’s philosophy and movements, Matthew Weber and Justin Dike entertain and inform as they cover these topics and more with Glenn.

Click below to listen to the podcast!

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.