JJ FIT For You

10/06/2022

Could not agree more!!!

I know, I know, you see me post my anti-cardio-for-fat-loss pretty consistently.

Well, I'm going to keep doing it until it clicks and especially for you with a colourful dieting history, prior comp prep background, peri/menopausal season, or general weight-loss resistance as you've gotten older (45ish).

How about we look at a neat little study on menopausal women all doing marathon-type training.

So these women were divided into 3 different groups. They were instructed to not alter their food intake and to remain consistent to how they were eating prior to the study as much as they could.

Group 1 - 30 minutes of jogging 5x/week.
Group 2 - 45 minutes of jogging 5/week.
Group 3 - 60 minutes of jogging 5/week.

These women were followed for several months.

So how effective was all of this exercise at weight loss? This is quite a bit of consistent cardio over the course of several months wouldn't you agree?

Results?
25% of these women lost weight, although it was very modest. 50% of the women lost no weight at all. All of this cardio, and nada! The remaining 25% actually gained weight!!

30, 45, or 60 minutes 5x/week and 75% of these women lost no weight.

The 25% would have been better off doing nothing!

This is really the metabolic compensation system kicking in. This is when the metabolism realizes a lot of energy is going out to exercise, reacts in a 'cut back' fashion and you unconsciously wind up seeing is less NEAT (overall daily movement) and burning less calories for other activities (conservation/adaptation).

More cardio also increases hunger signals as well so these gainers probably had a combo of less overall daily movement, despite the hour of running, more hunger and cravings and probably less dietary consistency, more calorie consumption (probably at night) and voila, weight gain.

The compensation system wants to preserve expenditure and constrain metabolic output and increase hunger. It'll will increase motivation for food.

In bodies already tipped towards the sympathetic (stressed) side of the nervous system (age, menopause, dieting/yo-yo history), all this cardio did was add more stress, more cortisol and more of an energy-conservation message over time.

These effects are unfortunately all more pronounced in females as the female metabolism is more sensitive than your average males.

The gym is not for burning calories! Relying on cardio for fat loss is just a waste of time. It should be seen at best as supplementary and carefully programmed.

-Erik

02/11/2020

As long as you play the “victim card” in your life, you will stay stuck emotionally. If you aren’t part of the solution, you are part of the problem. What are you doing today to be a part of your winning solution for health and wellness?

11/12/2019

In my profession I hear all kinds of reasons and excuses as to why people can’t _________. I’ve even used some of them. Truth! But if we want to make headway we have to stop justifying our behaviours in order to make progress. Whatever excuse you argue for, you get to keep. Be that in our health goals or any other area emotional/spiritual etc. The moment we let go of our excuses and rationalizations we become part of the solution that moves us forward, toward our goal. If you want to progress in a certain area ask yourself: “what am I rationalizing?” There’s your starting point. Own it& stop justifying the behaviour. Don’t allow yourself to keep using that excuse💗💕💗.

10/13/2019

I don’t believe in punishing yourself for enjoying a lovely meal with your family and friends. Here’s my thanksgiving/holiday meal rules: eat whatever you want for thanksgiving meal, have one serving of whatever you would like to enjoy but no seconds except with green vegetables. Happy Thanksgiving and health and joy to you in the next year.

09/27/2019

I started JJFITFORYOU back in 2011 because I wanted to help people. I wanted people to have more pain free range of motion, maintain flexibility, get stronger and gain muscle. I wanted to help people get healthier and consistent in exercise and nutrition. But I also wanted to be available for my family while they were home and when I was needed.
It’s been a workable solution for a long time and helped bring in some income for my family and especially made it possible for me to be there for my kids when they were younger. However, they have grown, their needs are different and while I will continue to do individual sessions with clients and some small group classes the Dojang where I taught classes is now closed. Sadly that chapter has closed for me.
There are many names and faces who still bring a smile to my face, whom I think of often and will continue to wonder how you are doing. I may continue to put posts on mindset and maybe even workouts up on the page but for the most part I’ve returned to my previous trade in dentistry. I wish you all well, always remember if you are not actively working at making muscle, as we age our bodies are actively working at taking it off so KEEP TRAINING, lol!!!! Keep working on pain free range of motion and getting more not less range of motion. Get more sleep, drink more water, take time for “food free self care” and I hope our paths cross again. Love and hugs to any who still follow this page, lol. JJFITFORYOU

08/21/2019

We are always just one good choice away from being on plan and on track with our goals. Nobody is holding a gun to our heads. Let’s not wallow....

08/05/2019

Do not fear failure, fear REGRET.
Everyday is an opportunity to move towards your goals.

07/12/2019

This was a unique way to calculate your Fitness age. I would have liked to seen more questions about the type of exercise one does and the different amounts of some basic exercise but this is still neat to try. Enjoy!!

How old are you? Before you jump to the quick answer­—i.e. the one you’ve celebrated every year with a progressively increasing number of candles and cake—know that you have another, even more impo...

05/06/2019

This week challenge yourself to not say anything negative- reframe every negative, self-deprecating thought into something you are thankful for. Happy Monday!!

04/19/2019

“If you lift an elephant everyday, you will always be able to lift an elephant.”

If you can’t definitively say that you ARE getting stronger everyday then you aren’t. Once you are over 30, if you aren’t working at maintaining or gaining muscle your body is actively removing both bone and muscle from your body. Cardio adaptation happens by allowing cellular efficiency, however it is not putting on substantial muscle, whereas in weight lifting adaptation makes muscle grow. Sooo, how are you actively working at at least maintaining your lean muscle mass???

Spring challenge- make gaining muscle your priority. You’ll thank me in your 40’s 50’s and especially 60’s and above. It only gets harder to gain muscle after menopause. So get those weights out and start lifting. Need help? Intimidated to hit the gym? Small group strength building classes 5:45-6:45am M/W/Friday. Daytime options: Tuesdays and Fridays: 9:15-10:15am...except next Friday. Address: unit 18, 2 Athabasca Ave. Sherwood Park AB

04/12/2019

This is from a blog of a quadriplegic and cancer survivor not once but TWICE😳, she was reflecting on this quote:
An author explains that “if you want to fail at scaling a high, rocky, snow-covered mountain, stare at the top. But if you want to succeed, find the nearest tree and work your way toward it. Once there, catch your breath, look for the nearest tree further up, and work your way toward it. Eventually, that way you will get to the top. It’s great advice for those who live with hard affliction.”

Do you have health goals? Do you want to be stronger, slimmer, healthier? Don’t get caught up too much with the view at the bottom. What is your next tree to climb towards?

Been quiet lately, lots of changes in my world. However small group fitness classes are still on the go. Monday, Tuesday, Wednesday, and Friday. Come, build some muscle in a small group setting. Get your sweat on and get on with your day. Could this be your “next tree” to work towards?

Thought this was funny two years ago...still funny now😂😂😂

03/12/2019

Remember those tough life lessons you went through? They are just that- a lesson. Don’t play victim in our own story, we don’t have to stay there. Move on from the same story you’re using as an excuse to keep you from growing.