Brant Luehman Fitness

Brant Luehman Fitness Personalized Training to Meet Your Fitness Goals Hence, 3:12 Fitness.

Origin of "3:12 Fitness"

During my time running track at Hamline University, I teamed up with Andy Marnach, Tyson Molitor, and Brent Nelson to compete as our 1600 meter relay team. Through countless hours of dedication, we became All-Americans and currently hold both the indoor and outdoor school records for the 1600m relay. Our final outdoor race together at the national meet, we ran a time of 3

:12.66, our personal best and the standing school record. It was through my experiences in track that I realized how much satisfaction is gained through pushing one's self to the limits. I wouldn't trade my "3:12" moment for anything, and I strive to help others find their own defining fitness moment. As with anything else in life, creating a healthy lifestyle requires determination and commitment. You often gain the energy and desire to be your healthiest through the support of your family and friends. I want to be an integral part of your support group to move you toward the best version of you.

Now that it's been nice enough for us to finally be outside and do things, it seems like a good time to talk about TDEE....
05/12/2023

Now that it's been nice enough for us to finally be outside and do things, it seems like a good time to talk about TDEE. What is TDEE? I'm glad you asked. TDEE stands for Total Daily Energy Expenditure. Basically all that means is the amount of energy (calories) you use throughout the day. So often people get caught up in figuring out how many calories they burned or assuming they burned a lot of calories from exercising. I'm sorry to break this to you, but exercising doesn't burn very many calories 😬 it does however improve your physical and mental health A TON. So, obviously, keep doing it. When it comes to calories and weight loss, however, what's a better perspective? How about keeping your TDEE high. Don't worry about your exercise calorie burn, worry about finding ways to increase it TDEE. Get out and garden, go for an after lunch walk, park your car farther away, take the stairs, go watch a baseball game, etc. There are many ways that increase your TDEE that are easy and very effective. Oh, AND you'll feel better both physically and mentally from them.

Help needed!Just a reminder that now is the time you can show how much you really love seeing kids succeed! I am still a...
05/04/2023

Help needed!

Just a reminder that now is the time you can show how much you really love seeing kids succeed! I am still accepting donations for the St. Paul Como Park Track & Field Team (in which I coach) for the 2023 season. We will use the donations for things like:

-Sleds
-Medicine balls
-Boxes/steps
-Block cart
-Equipment wagon
-Training hurdles
-High jump crossbar

Any donation will help us out significantly. Having proper, quality equipment makes such a huge difference in our ability to train well. Last year we raised enough money to purchase FOUR new sets of starting blocks which doubled the amount we had at the start of the 2022 season. You can send a Venmo to -Luehman titled "track donation" or message me for alternative ways to donate.

Thank you!

It's easy to get muddled up in all the things we need to do to become the person we want to be. But what if I told you t...
05/01/2023

It's easy to get muddled up in all the things we need to do to become the person we want to be. But what if I told you that taking it one decision at a time and repeating one phrase to make that decision can help you greatly?

Let's say I want to become a "healthy eater". That's who I want to be: Healthy Eater Brant. So I go out to eat with some friends and we have a good meal and a great time and the waiter rolls around and asks us if we want any dessert. Well, I'm kind of full and a few other people are getting dessert and I kind of want something, but I know that the only options are unhealthy ones. What should I do? It's a nice thing to have, but I definitely don't need it. It's almost my turn and I don't know what to say. So I ask myself "would a healthy eater order a dessert after eating a full meal?" Bam! The answer to that question is the same as the answer I have when the waiter asks if I want anything.

The same question can be used in almost any situation.

Would a bodybuilder miss this workout?
Would a good dad skip reading to his kid at bedtime?
Would a great coach go to this seminar?
Would a good boss take the time to learn the roles of their team?
Would a good spouse do this favor for their partner?

Sometimes the answer is yes, sometimes it's no. And sometimes it's not the same as the last time you asked yourself that question. Regardless of the answer it gives you direction towards being who you want to be.

I recently heard somebody say "whatever you are doing, you are getting better at" and it made me think a little bit. I b...
04/24/2023

I recently heard somebody say "whatever you are doing, you are getting better at" and it made me think a little bit. I believe that statement to be true, but it can go both ways.

If you're doing a strength workout, you are getting stronger. If you are sprinting, you are getting faster. If you are sleeping, you are recovering.

All great things, but what if we look at the other side of it.

If you are slacking in your workout, you are getting better at giving poor effort. If you are consistently eating junk food, you are getting better at making and accepting poor nutrition choices. If you are always doing the bare minimum, you are getting better at complacency.

I took this statement and dramatized it to make a point. And my point is what we do dictates who we are. So who are you?

Hello everybody! As many of you know, I coach track at St. Paul Como Park and we need your help! Unfortunately track is ...
04/21/2023

Hello everybody!

As many of you know, I coach track at St. Paul Como Park and we need your help! Unfortunately track is relatively expensive, but doesn't get the same attention as sports like football and basketball. And soccer. And hockey. And a lot of sports really. Which means we are left to raise a lot of money on our own so our kids can have good equipment. And not just good equipment, but enough equipment. Last year we only had two functional sets of starting blocks. Imagine trying to share two sets of blocks with 30-40 other people. It does not work well. So I am asking for your kindness and good will to help our kids get the equipment the deserve. Some of the items on our list include:

-Sleds
-Medicine balls
-Boxes/steps
-Block cart
-Equipment wagon
-Training hurdles
-High jump crossbar

There are more, but those are the items that can help our team the quickest. I truly believe that being in high school sports helps kids grow up to be physically and mentally healthier. If I didn't view this as important, I wouldn't ask. So please, a donation of any amount will help greatly!

If you are in a place you are able to donate, please contact me to find out how. We can work with cash, check, or venmo.

Thank you!

I've been a fitness professional for 11+ years and here's one thing I've noticed along the way...The people with the bes...
04/17/2023

I've been a fitness professional for 11+ years and here's one thing I've noticed along the way...

The people with the best attitudes are the people with the most success.

They complain less, they get more done. They whine less, they lift heavier weights. They grumble less, they make healthier choices. They fight less, they move more.

A negative attitude is exhausting. A positive attitude is energizing and even lifts up others around you.

I don't know which came first, the chicken or the egg. But I do know there is a positive correlation between a good attitude and success.

04/12/2023

A body in motion wants to stay in motion. A body at rest wants to stay at rest. It's a law of exercise, trust me.

I've said it before and I'll say it again:Consistency is keyWhen you're in a good pattern of working out regularly, eati...
03/24/2023

I've said it before and I'll say it again:

Consistency is key

When you're in a good pattern of working out regularly, eating appropriately, sleeping well, and taking care of your stress it is hard for you to stop doing those things. You notice how you feel when you don't do them and you don't like it. On the flip side, if you consistently skip workouts, eat poorly, go to bed late, and don't address your stress then it's really hard to get the ship turned around and going in the right direction. You don't need to be perfect at any of those things, but you do need to be as consistent as possible with doing them the right way. And if multiple or all of those things are going poorly for you right now that's ok. Just pick one of them and work on just that one. Once you get that consistently in the right place, pick a different and work on that. Before you know if you'll have two things going well. Then you pick the next and you have a third. You get where this is going. Focus on one thing at a time until you can be consistent with it and it becomes a firmly established behavior.

Be consistent.

How much you CAN do and how much you SHOULD do are two different things.How much you can do is a test, of sorts, to see ...
03/15/2023

How much you CAN do and how much you SHOULD do are two different things.

How much you can do is a test, of sorts, to see your limits and know yourself better. How much you should do is what allows you to make progress and be consistent and stay healthy.

For example, right now I COULD go out and run 10 miles. That would be kind of cool. I could walk around feeling proud and happy and like an animal. But what happens in 48 hours? Or 24 hours? Or even 10 hours? I can 100% guarantee you that I would feel horrible. My muscles would be sore, my knees would hurt, my brain would be tired, I would (probably) feel sick, etc. The list goes on and it would take me days to recover. I wouldn't be able to effectively run 10 miles, or even 5 miles, again for another handful of days. Eventually I'd recover and I would be able to do it again. But what's the point of doing that in the first place if I get all those benefits from running only to feel awful and not be able to do anything beneficial again for multiple days? There wouldn't be. It'd be nearly pointless. It's just a poor method of training, bottom line. What I SHOULD do is run a little bit everyday until I build up my strength, endurance, and skill.

Pushing your body to the edge is not healthy and consistently doing it leads to injury and burnout. Once in awhile it's great to test yourself. Find a race or competition down the line that looks fun and train towards that. Your training should allow you to continue to train, not make you feel bad and get in the way of consistency.

Starts small, it leads to big things.

How to recover from a resistance training workout:- Get 7 to 9 hours of sleep- Eat enough protein (.5-.8 grams per pound...
03/08/2023

How to recover from a resistance training workout:

- Get 7 to 9 hours of sleep
- Eat enough protein (.5-.8 grams per pound of body weight)
- Get a massage
- Move move move (debatably the best thing you can do to help prevent/recover from soreness)
- Drink enough water
- Sit in an ice bath

Now go and get a workout in!

Don't like running, but need to get in some cardio? Try some of these to get your heart rate elevated instead!SwimmingBi...
03/02/2023

Don't like running, but need to get in some cardio? Try some of these to get your heart rate elevated instead!

Swimming
Biking
Snow Shoeing
Boxing
Jumping Rope
Walking (yes, even walking counts)
Playing Sports
HIIT Workouts
Cross Country Skiing
Watching Your Partner Load The Dishwasher Wrong
Elliptical Training
Stair Stepper
Dancing
Jumping Jacks

It doesn't matter which one you do, as long as you do one. Are some better than others? Well, sure. I can't tell you which one is better though since that depends on you and your goals. If your goal is to run a marathon then running would be the best form of cardio for you. If you like to go out and do dance competitions with your partner, maybe dancing is the best form of cardio for you. It all depends on what your goals are, what you like to do, and what you will be able to sustain. Don't over complicate things, just get your heart rate elevated on a regular basis. And for pete's sake load the dishwasher properly.

Let's talk about caffeine. Is it good? Is it bad? Is it dangerous? Yes, yes, and I guess probably yes.The Good (all poss...
02/22/2023

Let's talk about caffeine. Is it good? Is it bad? Is it dangerous? Yes, yes, and I guess probably yes.

The Good (all possibilities, none guaranteed)
-Helps keep you energized and awake, of course
-Increases alertness
-Increases reaction time
-Stimulates brain function
-Improves exercise performance, in both resistance and endurance training

The Bad (all possibilities, none guaranteed)
-Can cause anxiousness
-May lead to an irregular heartbeat
-Can, and most likely does, cause disruptions in both sleep quality and quantity
-Might cause headaches
-Possibly promotes high blood pressure

The Dangerous
-Reinforces unhealthy habits like insufficient sleep, not resting when necessary, and pushing your body too far since caffeine can help you overcome those bad habits
-Caffeine can be in unhealthy consumables like soda and energy drinks
-Excessive caffeine intake can lead to death (this would require a lot of excessive amounts, but it has happened before)

So there ya have it, some of the pros and cons of caffeine. Do as you wish with this information and understand the impacts it has on your health.

And always remember to drink responsibly.

Address

Bloomington, MN

Opening Hours

Monday 5am - 8pm
Tuesday 5am - 8pm
Wednesday 5am - 8pm
Thursday 5am - 11pm
Friday 5am - 11pm
Saturday 6am - 11pm
Sunday 6am - 11pm

Telephone

+17155540492

Website

Alerts

Be the first to know and let us send you an email when Brant Luehman Fitness posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Business

Send a message to Brant Luehman Fitness:

Shortcuts

Share

Category