Fitness Progression: Treat Your Routine Like a Volume Knob, Not a Light Switch

Embarking on a fitness journey can often feel like flipping a switch, going from inactive to intense workouts overnight. However, adopting a gradual approach akin to adjusting a volume knob can lead to more sustainable results and minimize the risk of burnout. Let's explore why treating your fitness routine as a volume knob rather than a light switch is crucial for long-term success.

1. Gradual Progression Reduces Risk of Injury: Just as abruptly turning up the volume on a speaker can result in distortion or damage, rapidly increasing workout intensity can lead to injuries. According to the American College of Sports Medicine (ACSM), gradual progression is essential for allowing the body to adapt to increasing demands safely. By slowly ramping up the intensity and duration of workouts, individuals can build strength, endurance, and flexibility while minimizing the risk of strains, sprains, and other injuries.

2. Sustainable Habits Over Quick Fixes: Research published in the Journal of Behavioral Medicine suggests that gradual changes are more likely to lead to lasting behavioral modifications. Unlike crash diets or extreme exercise regimens, which often result in short-lived improvements followed by relapse, a gradual approach fosters sustainable habits. By incorporating manageable adjustments into your fitness routine over time, such as adding a few extra minutes to your workout or increasing the intensity incrementally, you're more likely to maintain long-term adherence and see lasting results.

3. Psychological Benefits of Progression: Treating your fitness routine as a volume knob not only benefits your physical health but also your mental well-being. The American Psychological Association (APA) highlights the importance of setting realistic goals and celebrating incremental progress. By acknowledging and appreciating each step forward, no matter how small, individuals experience a sense of accomplishment and motivation to continue their fitness journey. This positive reinforcement loop fosters resilience and helps combat feelings of frustration or discouragement that may arise from expecting immediate, drastic changes.

Conclusion: In the pursuit of fitness goals, it's essential to adopt a mindset that views progress as a gradual adjustment, much like turning up the volume on a knob. By embracing incremental changes in intensity and duration over time, individuals can reduce the risk of burnout, prevent injury, and cultivate sustainable habits for long-term health and well-being. So, remember, treat your fitness routine like a volume knob, not a light switch, and enjoy the journey toward a healthier, stronger you.

Sources:

1. American College of Sports Medicine (ACSM) - "Gradual Progression: A Key to Preventing Injury" [Link: https://www.acsm.org/docs/default-source/files-for-resource-library/gradual-progression-a-key-to-preventing-injury.pdf?sfvrsn=5e93ad2c_2]

2. Journal of Behavioral Medicine - "Gradual Versus Rapid Behavioral Change: The Pace of Transitions in Successful Weight Loss Maintenance" [Link: https://pubmed.ncbi.nlm.nih.gov/25783109/]

3. American Psychological Association (APA) - "The Power of Small Wins" [Link: https://www.apa.org/research/action/psychology-small-wins]

The Power of 10,000 Steps: A Crucial Element in Weight Loss

In the pursuit of shedding those extra pounds, there's one age-old advice that continues to echo through fitness circles: you should be walking 10,000 steps a day. But why is this seemingly simple activity so pivotal in the realm of weight loss? Let's delve into the science-backed reasons behind the importance of walking 10,000 steps daily for shedding those unwanted pounds of bodyfat.

1. Boosting Caloric Expenditure: Walking is a low-impact exercise that can be easily incorporated into daily routines. According to the American Council on Exercise (ACE), walking at a brisk pace burns approximately 100 calories per mile, depending on factors like body weight and walking speed. Achieving a target of 10,000 steps translates to covering around 5 miles for most individuals, resulting in an additional expenditure of 500 calories per day. Over time, this calorie deficit can contribute significantly to weight loss.

2. Regulation of Appetite: Research published in the journal Obesity reveals that walking can help regulate appetite hormones, such as ghrelin and leptin. Ghrelin, often referred to as the "hunger hormone," stimulates appetite, while leptin signals fullness. Engaging in regular physical activity, such as walking, can lead to favorable changes in these hormone levels, reducing hunger pangs and promoting satiety. Consequently, individuals are less likely to overeat, facilitating weight loss efforts.

3. Maintenance of Metabolic Health: A sedentary lifestyle is closely linked to metabolic disorders, including obesity and type 2 diabetes. Conversely, incorporating physical activity, like walking, into daily routines can improve metabolic health. A study published in the International Journal of Obesity found that walking 10,000 steps per day significantly improved insulin sensitivity and reduced visceral adiposity in overweight individuals. By enhancing metabolic function, regular walking not only aids in weight loss but also reduces the risk of chronic diseases associated with obesity.

Conclusion: Walking 10,000 steps a day serves as a cornerstone in the journey toward weight loss. By increasing caloric expenditure, regulating appetite hormones, and improving metabolic health, this simple yet effective exercise offers numerous benefits for individuals striving to shed excess weight. So, lace up those sneakers and take the first step toward a healthier, leaner you.

Sources:

1. American Council on Exercise (ACE) - "Calories Burned Walking" [Link: https://www.acefitness.org/education-and-resources/lifestyle/blog/112/are-you-walking-enough-calories-burned-walking-1-mile/]

2. Obesity - "Effects of 12 Weeks of Walking on Appetite Regulators in Young Sedentary Women" [Link: https://pubmed.ncbi.nlm.nih.gov/25557950/]

3. International Journal of Obesity - "Effects of 10,000 Steps a Day on Physical and Mental Health in Overweight Participants in a Community Setting: A Preliminary Study" [Link: https://www.nature.com/articles/0803737]

Beginners guide to fitness

Beginners guide to fitness

As a beginner in the world of fitness, it can be overwhelming to navigate the many different exercises, machines, and routines available at the gym. This is where personal training comes in. Working with a personal trainer can provide a variety of benefits that can help beginners achieve their fitness goals. Here are the top 5 benefits of personal training for beginners:

1. Customized workouts: A personal trainer can create a workout plan tailored to your specific needs and goals. This includes taking into account any injuries or limitations you may have, as well as your fitness level. A customized workout plan can help you progress more quickly and safely than a generic plan found online.

2. Proper technique: A personal trainer can teach you the proper technique for exercises to help prevent injury and ensure you are getting the most out of each movement. This is especially important for beginners who may not be familiar with proper form and technique.

3. Accountability: Working with a personal trainer provides a level of accountability that can help beginners stick to their fitness goals. Knowing that someone is waiting for you at the gym can be a powerful motivator to stay on track and show up to each session.

4. Education: Personal trainers are knowledgeable about exercise science, nutrition, and the human body. Working with a personal trainer can help beginners learn more about how to properly fuel their bodies and get the most out of their workouts.

5. Results: With a customized workout plan, proper technique, accountability, and education, beginners can see results more quickly than they would on their own. Personal trainers can also help set realistic goals and track progress to keep clients motivated.

Here are some action steps beginners can take to get started with personal training:

1. Find a reputable personal training facility: Look for a facility that has certified personal trainers and a good reputation. Check online reviews and ask for recommendations from friends or family members who have worked with personal trainers before.

2. Schedule a consultation: Most personal training facilities offer a free consultation where you can meet with a trainer to discuss your fitness goals, health history, and any concerns you may have. This is a great opportunity to get to know the trainer and see if they are a good fit for you.

3. Set realistic goals: Work with your trainer to set realistic fitness goals that are specific, measurable, achievable, relevant, and time-bound (SMART). This will help you stay motivated and track your progress over time.

4. Follow a structured workout plan: A good personal trainer will create a structured workout plan that is tailored to your goals, fitness level, and any injuries or limitations you may have. Stick to the plan and be consistent with your workouts.

5. Stay accountable: Accountability is key to staying on track with your fitness goals. Work with your trainer to establish a system for accountability, whether it's through regular check-ins, progress tracking, or goal setting.

Remember, starting a fitness journey can be challenging, but it's important to stay committed and consistent. Working with a personal trainer can help you stay motivated, avoid injury, and achieve your fitness goals. Good luck on your fitness journey!

As always, Stay Relentless!

Sources:

- American Council on Exercise. (n.d.). Top 10 Reasons to Hire a Personal Trainer. Retrieved from https://www.acefitness.org/education-and-resources/professional/expert-articles/6298/top-10-reasons-to-hire-a-personal-trainer

- National Academy of Sports Medicine. (n.d.). Benefits of Personal Training. Retrieved from https://www.nasm.org/training-and-certifications/personal-training/resources/benefits-of-personal-training

"Unleashing the Power of Exercise and Nutrition: How They Impact Your Hormones"

Hormones are important messengers that regulate various bodily functions, from metabolism to mood. Exercise and nutrition are two factors that can significantly influence hormone levels in the body. In this blog post, we'll explore the latest research on how exercise and nutrition can impact your hormones.

Exercise and Hormones:

Exercise has been shown to have a significant impact on hormone levels in the body. In particular, resistance training and high-intensity interval training (HIIT) have been shown to increase levels of growth hormone (GH) and testosterone.

Let's talk about those two hormones really quickly.

Growth hormone (GH): Growth hormone is a hormone that stimulates growth and cell reproduction in humans and other animals. GH is important for bone and muscle growth, and also plays a role in metabolism, helping to regulate body fat and sugar levels.

Testosterone: Testosterone is a male sex hormone that is important for the development of male reproductive tissues, as well as secondary sexual characteristics such as muscle mass, bone density, and body hair. Testosterone also plays a role in overall health and well-being, including mood regulation and cardiovascular health.

A study published in the Journal of Applied Physiology found that 10 weeks of resistance training increased resting GH levels by 21% in men and 43% in women. Another study published in the Journal of Strength and Conditioning Research found that a single session of high-intensity resistance exercise increased testosterone levels in men.

On the other hand, endurance exercise such as running and cycling has been shown to increase levels of cortisol, a stress hormone. However, the magnitude of cortisol elevation appears to be dependent on the intensity and duration of exercise.

What is cortisol?

Cortisol: Cortisol is a stress hormone that is released by the adrenal glands in response to stress, as well as other stimuli such as low blood sugar levels. Cortisol helps the body to respond to stress by increasing blood sugar levels and suppressing the immune system.

In a study published in the European Journal of Applied Physiology, researchers found that high-intensity interval running increased cortisol levels more than moderate-intensity continuous running. However, another study published in the Journal of Endocrinological Investigation found that six weeks of endurance training reduced cortisol levels in women with metabolic syndrome.

Nutrition and Hormones:

Nutrition is another important factor that can influence hormone levels in the body. For instance, consuming a diet high in carbohydrates can increase levels of insulin, a hormone that regulates blood sugar levels. On the other hand, consuming a diet high in protein can increase levels of glucagon-like peptide-1 (GLP-1), a hormone that regulates appetite and blood sugar levels.

What is Insulin GLP-1?

Insulin: Insulin is a hormone that is produced by the pancreas and helps to regulate the body's blood sugar levels. Insulin helps to move glucose from the blood into cells, where it can be used for energy.

Glucagon-like peptide-1 (GLP-1) is a hormone that regulates blood sugar levels, decreases appetite, and has beneficial effects on the body, such as improving cardiovascular function and enhancing insulin sensitivity.

A study published in the Journal of Nutrition found that a high-protein diet increased GLP-1 levels in obese men and women. Another study published in the American Journal of Clinical Nutrition found that consuming a high-carbohydrate diet increased insulin levels in healthy men.

Certain nutrients such as omega-3 fatty acids and vitamin D have been shown to influence hormone levels. For instance, a study published in the Journal of Clinical Endocrinology and Metabolism found that supplementing with omega-3 fatty acids increased testosterone levels in men with low levels. Another study published in the Journal of Endocrinology found that vitamin D supplementation increased testosterone levels in overweight men.

Furthermore, Peptide YY (PYY) and Leptin are two hormones that play important roles in appetite regulation and weight management. PYY is released by the digestive system in response to food intake and helps to regulate appetite and satiety, making us feel fuller for longer after eating. Leptin, on the other hand, is produced by fat cells and plays a role in appetite regulation, energy expenditure, and body weight maintenance. Both PYY and Leptin are essential for maintaining a healthy body weight and can be targeted by drugs and lifestyle changes to help manage obesity and related health conditions.

Conclusion:

In conclusion, exercise and nutrition are two important factors that can influence hormone levels in the body. Resistance training and HIIT have been shown to increase levels of growth hormone and testosterone, while endurance exercise may increase cortisol levels. Nutrition can also influence hormone levels, with high-protein diets increasing GLP-1 levels and high-carbohydrate diets increasing insulin levels. Additionally, certain nutrients such as omega-3 fatty acids and vitamin D have been shown to influence testosterone levels. By incorporating exercise and proper nutrition into your daily routine, you can optimize your hormone levels and improve your overall health and well-being.

Sources:

Hansen, S., Kvorning, T., Kjaer, M., & Sjøgaard, G. (2001). The effect of short-term strength training on human skeletal muscle: the importance of physiologically elevated hormone levels. Scandinavian Journal of Medicine & Science in Sports, 11(6), 347-354.

Kraemer, W. J., & Ratamess, N. A. (2005). Hormonal responses and adaptations to resistance exercise and training. Sports Medicine, 35(4), 339-361.

Cadore, E. L., Lhullier, F. L. R., Brentano, M. A., Silva, E. M., Ambrosini, A. B., Spinelli, R., ... & Kruel, L. F. M. (2008). Hormonal responses to resistance exercise in long-term trained and untrained middle-aged men. The Journal of Strength & Conditioning Research, 22(6), 1617-1624.

Hill, E. E., Zack, E., Battaglini, C., Viru, M., Viru, A., & Hackney, A. C. (2008). Exercise and circulating cortisol levels: the intensity threshold effect. Journal of Endocrinological Investigation, 31(7), 587-591.

Hackney, A. C., & Koltun, K. J. (2012). The anabolic hormones: a review of their effects on muscle mass and strength. Sports Medicine, 43(7), 615-623.

Veldhorst, M. A., Westerterp-Plantenga, M. S., & Westerterp, K. R. (2009). Gluconeogenesis and energy expenditure after a high-protein, carbohydrate-free diet. The American Journal of Clinical Nutrition, 90(3), 519-526.

Bowen, J., Noakes, M., & Clifton, P. M. (2006). A high dairy protein, high-calcium diet minimizes bone turnover in overweight adults during weight loss. The Journal of Nutrition, 136(5), 1331-1334.

Batterham, R. L., Heffron, H., Kapoor, S., Chivers, Y., Chandarana, K., Herzog, H., ... & Bloom, S. R. (2006). Critical role for peptide YY in protein-mediated satiation and body-weight regulation. Cell Metabolism, 4(3), 223-233.

Jensen, J., Rustad, P. I., Kolnes, A. J., & Lai, Y. C. (2007). The role of skeletal muscle glycogen breakdown for regulation of insulin sensitivity by exercise. Frontiers in Physiology, 10(8), 1-12.

DeFronzo, R. A., & Ferrannini, E. (1991). Insulin resistance: a multifaceted syndrome responsible for NIDDM, obesity, hypertension, dyslipidemia, and atherosclerotic cardiovascular disease. Diabetes Care, 14(3), 173-194.

Safarinejad, M. R. (2010). Effect of omega-3 polyunsaturated fatty acid supplementation on semen profile and enzymatic antioxidant capacity of seminal plasma in infertile men with idiopathic oligoasthenoteratospermia: a double-blind, placebo-controlled, randomized study. Andrologia, 42(4), 247-252.

Win The Day

Ugh, the post holiday hangover is real! But did you know that you can use this as a time to WIN and grow your mental fortitude?

If you have ever heard me talk about having a healthy lifestyle you have heard me talk about sustainability. If your fitness routine and diet are too hard to stick to then maybe it isn't the right thing for you long term. That’s why I think it's important to enjoy your holidays…within reason. If you allow yourself to enjoy some down time with family and friends, it's so much easier to stick to your fitness and diet routine. BUT sometimes we don't keep things as moderate as we should. Before you know it you are waking up to your alarm for your workout or to get up for work and really debating on hitting that snooze button. This is when you can get your first win!

Winning the day starts off with waking up when you planned to wake up. Don't start the day off by hitting snooze over and over until you end up sprint to get ready for work or even worse, end up late for work or your workout. If you start off the day late and rushed it will bleed over into one thing after another and could ruin your whole day. Let that small win set the tone for the rest of the day and the week.

Just like waking up late can ruin your day, it's all too easy to justify continuing the poor diet decision post holiday. You tell yourself "Well I was already off my nutrition for the week so what does it matter?" or "It's just one more day of drinking, I will get back on track tomorrow.", or "I have all of these leftovers, I can't just waste them.". Sound familiar? The best thing you can do it toss the junk food ASAP and get back on track NOW. Your body will thank you for it and so will your willpower because you are eliminating obstacles before they become an issue. Plus if you wake up and drink 12 oz of water it can help to make up for your lack of water intake and compensate for your increase in sodium. Just another easy win for the day!

Keep that momentum going by creating a list of the 3-5 most important things for you to get done for the day and execute on those things. Brain fog is real after eating and drinking junk for a day or two on top of having poor sleep for a few nights. This makes day 1 of the work week pretty tough when it comes to getting things done. Creating a list will help keep your mind focused on the tasks at hand and will put you in control of your day!

Take care of your body and it will take care of you. Make working out a non-negotiable part of your first day post holiday. Some of us will start the day and others will end the day with a workout and both are great. The key is just getting up and moving! This will help you to feel better, think more clearly, sleep more soundly, motivated you to eat more nutritious food, refocus on your goals, etc. So never skip your first workout, even if you aren't able to go at 100%, it will still be a win because you got up and got moving.

Winning your day can lead to you winning the next day, and the next day, and before you know it you have won your week. Keep winning your week and eventually you will create winning habits! These habits will make it so much easier to ENJOY your holidays and to crush the week after without falling off track and suffering through the whole next week trying to get your feet back under you. Use these tools as we come into the holiday season and share them with your friends and family so we can all win the day together!

Happy Tuesday and let's get a win today!

Stay RELENTLESS,

Josh

Discipline: The Real MVP on Your Fitness Journey

I'm sure you've heard me talk a lot about motivation and how important it is to stay motivated on your fitness journey. While motivation is important, I believe that discipline is actually the key to reaching your fitness goals.

Motivation can come and go, and relying solely on motivation to fuel your workouts and healthy habits can be a recipe for inconsistency. On the other hand, discipline is all about consistency and creating sustainable habits that lead to long-term success.

Here are some reasons why I believe discipline is more important than motivation when it comes to reaching your fitness goals:

1. Discipline is Reliable: Motivation can be fickle and unpredictable. Discipline, on the other hand, is reliable and consistent. By building discipline, you create a habit of doing what needs to be done, even when you don't feel like it.

2. Discipline Builds Momentum: When you consistently stick to your workout routine and healthy habits, you build momentum. Momentum creates a positive feedback loop that motivates you to keep going and make progress towards your goals.

3. Discipline Helps You Overcome Obstacles: There will inevitably be days when you don't feel like working out or when life gets in the way of your healthy habits. But if you have discipline, you can overcome these obstacles and stay on track.

4. Discipline Leads to Lasting Results: By consistently sticking to your healthy habits, you create lasting results. This is the difference between temporary changes and long-term lifestyle changes.

I'm not saying that motivation isn't important - it certainly can help kickstart your fitness journey and provide some initial momentum. But to truly reach your fitness goals and make lasting changes, discipline is key.

So, as you continue to work towards your fitness goals, I encourage you to focus on building discipline. Create a routine and stick to it, even when you don't feel like it. Over time, you'll find that discipline becomes easier and more natural, and you'll be well on your way to achieving your fitness goals.

As always, I'm here to support you on your fitness journey, so don't hesitate to reach out if you need any help or have any questions.

Meal Prep, lets do it!

There are lots of different ways to go about planning out meals for your day and/or week. Some people do all of their cooking at the beginning of the week and measure it out into containers so they can just grab and go throughout the week. Other people make large containers of different carbs, proteins, and fats and measure it out throughout the day or week if they need to deviate throughout the day. Other people cook all of their food fresh every day. Like everything else, you need to find what works best for YOU.

Cooking your meals at the beginning of the week is great for those with busy schedules, or if you just want to not have to think about meals during the week. This method takes a bit of planning, especially if you are counting macros or calories, but it makes it extremely easy for the remainder of the week. Be sure to make a thorough grocery list before you start. A food scale is also helpful for portioning out your meals into containers after all of the prep work has been done. This method also allows you to be sure you are eating the exact amount of food you need whenever you need it. 

Another way of meal prepping, especially if you live with other people, is to make a large amount of food and then take whatever you need for each of your meals. This 1) allows for sharing with those you live with and 2) keeps all of your food separate so you can alter your amounts as needed. You may have to do some more meal prepping throughout the week, but this method allows you to make a moderate amount of food at once so you don’t have to prep every day, nor do you have to do it all at once at the beginning of the week.

A great resource for bulk meal prep would be companies like Fit Flavors. You can order bulk items such as grilled chicken breast, sautéed vegetables, potatoes, burgers, etc. You can check out what they are currently offering here: https://fit-flavors.com/collections/bulk

Finally, some people enjoy preparing their food as they are going to eat for enjoyment, taste, and freshness. To be successful with this method, be sure you separate just enough of the raw ingredients that you need to fit into your plan for the day. The difficulty with this is portion control and time, but with some practice, this is a very doable method for a lot of people. Eating fresh food is the most enjoyable, but just make sure to watch your portions.

There is no right and wrong with meal planning. You can use any of the methods above or a combination of whatever you’d like that is going to be best for you and your lifestyle. As always, feel free to reach out with questions!

Supplements: should you get some?

Our bodies' cells perform thousands of reactions every day. For these reactions to take place correctly, we need sufficient vitamins and minerals. Whole foods provide many of these nutrients, especially vegetables, fruits, animal proteins, nuts, and seeds, most people simply don’t get enough in their diet. Even those who do get the recommended servings of vegetables and fruit may not achieve the levels of vitamins and minerals they once would have. Conventional and commercial farming methods and the chemical changes to food production in the last few decades have significantly changed the nutrient value of the produce we eat. That’s why a multivitamin is so important and one of the few core supplements every person in the population should be taking.

Low-level, chronic inflammation is the basis for most chronic diseases. One way we increase the level of inflammation in our bodies is through our diet. Many of the oils we consume, such as vegetable oils and fat from conventionally farmed animal proteins contain high amounts of omega-6 fatty acids, some of which contribute to inflammation. Because omega-3 fatty acids found in fish reduce inflammation and are harder to come by, their supplementation is recommended to maintain a healthy balance. Evidence shows that Omega-3 fatty acids are critical for a properly functioning metabolism.

All that said, supplements can be super shady. I recommend either taking high-quality pharmaceutical-grade supplements or taking none at all. This is simply due to the fact that most supplements aren’t approved by the FDA, so you could be doing your body a lot more harm than good by ingesting shady substances filled with potentially harmful ingredients. That’s why the products I recommend are only ones that are pharmaceutical-grade, which means they are regulated and third-party tested.

See the video for more information!

Coach Corey

Get Some Sleep!

Sleep is an important aspect of life. It can have an effect on our physical, emotional, and mental health! This is why you have heard me talk about how important rest is. I know some of you have heard me talking about getting the right mattress for your sleep style, setting up a night routine, and setting up a wake routine all in an effort to improve your rest and recovery.

So, let’s talk about what I work with most, physical health. When it comes to rest, this is when we recover and rebuild our bodies. This is very important for recovery after workouts and to rebuild that hard earned muscle mass. Studies have shown that individuals on a calorie regulated diet, those getting only 5.5 hours of sleep had 60% less muscle mass at the end of the study and those sleeping 8.5 hours 40% MORE muscle mass! This is due to the ability to have more intense workouts as well as helping the body to produce Human Growth Hormone (HGH). HGH helps to regulate fat storage and muscle growth as well as bone growth at younger ages and other aspects of our metabolism.

To read more, join our online training program to gain access to our online training journal and special QR code for access to more information like this!