Proactively Fit

02/12/2021

I have heard the term “no pain, no gain” thrown around a lot during my fitness career, and it still makes me cringe.

It is always dependant on what kind of pain obviously, if it’s a little muscle soreness or a little burn while working out, that’s ok.

More often then not though, it’s used as a way to annihilate yourself during a workout to the point where it take a week to recover, or work through an injury causing more damage which is never the right type of pain to strive for.

Actual pain is the bodies warning system that the body is in danger of damage or harm and it needs to be listened to.

This is the time when you scale back, listen to your pain signals and allow the tissue to recover, working within its pain tolerance. This does not mean stopping completely, it just means scaling back on the exercises that cause to much pain and working within the tissue capacity.

Secondly, causing so much muscle damage where your recovering for a week is usually not a great way to train, unless your just starting a new program or you haven’t trained in a while.

A good program allows for slow progression where you are able to train those muscle groups again in the same week.

Train smart, listen to your body and don’t go outside of your bodies capabilities, we want to make the body stronger over time, not weaker with a whole lot of injuries.

🌳💰💯

02/06/2021

How I miss the summer, the warm weather, dresses and long days.

Through the year I go through a dieting phase, to a maintenance or build phase during the fall winter months.

It is important to understand that during the dieting phase when I’m trying to get pretty lean my calories do get fairly low by the end of the diet. It is something that I cannot sustain long term.

Although I stay in decent shape all year long I do increase my calories after the dieting phase to allow me to focus on building muscle and getting stronger.

Yes my body fat does increase but so does my muscle mass and my strength. I do not use this time to binge eat, I increase my calories in a structured way to allow slow increase in weight.

This slow increase in calorie helps my body to offset some of the metabolic adaptations that occurred during the diet, increasing my metabolism and making it easier for me to go through the dieting phase once again in the future.

❤️

01/31/2021

How fast should you lose weight?

With all the fad diets and promises of losing 10 lbs a week, people have gotten it into their head that fat loss needs to happen now, and very quickly.

With fast weight loss comes a lot of restrictions, and if you can’t see yourself maintaining a certain diet or restriction long term then weight regain is inevitable, and we don’t want that, we want to lose the weight and keep it of long term if not forever.

It is recommended to lose no more than 1% of body weight per week, and closer to 0.4%-0.8%, for healthy fat loss.

This rate of fat loss will allow for less lean mass to be lost during a diet (we want to maintain as much muscle as possible), and it will help slow down any metabolic adaptation that occur during dieting, which we want because these processes slow down our metabolic rate, and make it harder for us to lose more weight.

Do not chase the fad diets, and promises of rapid fat loss. Work on creating healthy habits, exercising on a regular basis and choosing the least restrictive ways to lose the weight, as the saying goes slow and steady wins the race.

01/20/2021

The most common attribute of those who lose weight and keep it of is some form of cognitive restraint.

This includes any form of restrain that limits food intake, such as limiting calories, portion control, limiting certain macros such as carbs or fats, time restricted eating etc.

Although, it is important to chose a method that requires the least amount of willpower and sacrifice, you will still have to implement a certain level of willpower and sacrifice when attempting to lose body fat.

For me and my clients I choose to implant calorie tracking for at least the first little while, as it allows for more flexibility in the diet, and an accurate way to determine what and how much your eating.

By getting my client to accurately track their food intake also allows me to easily make changes when the body adopts to the calorie intake, and fat loss stalls.

What type of cognitive restrain do you practice to either lose body fat or maintain a healthy body weight?

Ps. This photo was taken in the summer during my last cut.

🌳💰💯

01/12/2021

Why should you care about losing weight?

Weight loss has so many health benefits especially if you are overweigh or obese.

These benefits include decreased risk of cardiovascular disease, increased longevity, decreased risk of cancer, decreased risk of type 2 diabetes, improved quality of life and feeling more confident.

It’s important to note that simply losing body fat and weight loss overall has a profound impact on all of these outcomes regardless of the type of diet you use.

High carb, ketogenic, intermittent fasting , calorie counting etc. have all shown to have similar health benefits if weight loss was achieved.

What is important when choosing the course of action in your fat loss journey, is that if you can’t see yourself sticking your diet a year from now, or long term,
then you may want to rethink your diet of choice.

If you don’t like the way that you have to eat on your diet, you will not stick to it long term, and it will be a matter of time before you re gain the weight that you have lost back.

01/07/2021

01/06/2021

Do you set New Years resolutions? Have you found to be successful in achieving your goals?

Studies show that 12 percent of people who made New Years resolutions felt that they were successful in achieving them.

If you made a New Years resolution to get in shape, lose weight, build muscle or just get healthy in general here are some ways that you can be successful I’m achieving your goal.

Make SMART goals

✅specific, measurable, attainable, realistic and time bound. For example, you want to lose 20 lbs in 5 months.

✅have a limit: choose one specific goals to focus on so you don’t get overwhelmed with to many things.

✅start small: Begin by exercising a few times a week and adding more veggies into your nutrition. Trying to make huge changes all at once has a higher risk of failure.

✅make a plan: get a fitness program that you will stick to, or invest in a personal trainer to get help, don’t just wing it.

✅get support: surround yourself with like minded people, or people who will give you moral support in achieving your goal.

12/31/2020

Have a safe an happy new year everyone.

With the ups and downs of 2020, this year has shown me how important change is for growth and in order for me to continue growing I have to push myself to get out of my comfort zone.

“Sometimes it is good to be in uncomfortable situations because it is in finding our way out of such difficulties that we learn valuable lessons.”

12/24/2020

Merry Christmas to everyone. I hope you all have a wonderful holiday.

P.s I never wear jeans. Gym clothes life.

🎄

12/21/2020

“Hard work beats talent, when talent fails to work hard.”

Yes people are naturally gifted, and genetics play a role but if you show up, and work for what you want results will come. Be consistent. 💪💪💪

Anyways here is my deadlift, trying to bring it back up to a respectable level, I’m back to double my body weight which I’m happy about.😊😊😊