Spark Fitness

03/12/2025

Breakdown of a 24lb weight loss journey from a full-time working Mom of 2 kids under 4.5!

This really illustrates the importance of taking a long term view of things! Your weight will always fluctuate on a daily and weekly basis - so much so that it could be hard to see results!!

But as the data shows, the farther you zoom out, the more linear and straightforward your progress looks!

We offer 1:1 nutrition coaching - we'll teach you how to eat to lose weight without cardio, while enjoying all of your favorite foods and moments!

10/30/2024

Gaining muscle is 10x harder than losing fat... STORY TIME.

Getting strong is THEE super power.

Stronger people get hurt less in car accidents.

Stronger people survive cancer at higher rates.

Stronger people are less likely to get dementia.

The stronger you are, the more muscle you have.

And get this...

Muscle gain takes 10x longer than fat loss.

This means, gaining 1lb of muscle is roughly equivalent to losing 10lbs.

Gaining 1, 2 or 3lbs of muscle is really impressive.

Gaining muscle is ESPECIALLY impressive as you age because... well...

You're supposed to be losing muscle as you age.

If you're 40, or 50, or 60 and you gained a single pound of muscle you are fighting the aging process...
.. and you freaking winning.

I recently had a 50 year old female client do a progress review with me. Recently, she'd lost 3lbs of body fat, and gained .5lbs of muscle.

She asked a really good question, "Is gaining .5lbs of muscle meaningful?"

Let's put this in context with 3 extremely important pieces:

1) A 50 year female should be losing muscle every single year for the rest of her life - just keeping the muscle you have at 50 is an accomplishment.

2) Gaining muscle while losing body fat is extremely difficult to do.

3) Creating a trend of losing body fat and gaining muscle overtime leads to significant gains - if every 6 months you lost 3 lbs of body fat, and gained .5lbs of muscle from age 50 to age 55, you'd have a SERIOUS body recomposition and health transformation.

So yes, it's extremely meaningful.

Gaining muscle when the biological norm is to lose it... is incredible.

Let's say this...

You do a strength training program from 50-80, and you just maintain your muscle mass - you don't gain, but you don't lose it.

Do you think you'd be in INCREDIBLE shape for 80?

Yes.

You'd be in INCREDIBLE shape, and that's without "improving".

Imagine if every 80 year old got around like they did at 50.

Life would be pretty awesome.

And here's the amazing thing...

Nearly every person can...

We just need to lift progressively heavier weights over time...

Connor "10x" Green
www.sparkfitness.com
Spark Fitness

Welcome to Spark Fitness – The premier CrossFit gym in North Hollywood, California and best personal training in North Hollywood. Our gym in North...

10/18/2024

This one was fun. Had Gabriel Grier on the Spark Fitness Podcast.

People don’t realize that where you are is not always where you started.

Gabe got made fun of for being overweight when he was young.

And then, he sacrificed to get his dream physique and found out he was still unhappy when he achieved it…

He faced injuries and setbacks galore…

Eventually he found a healthy balance of accepting/appreciating where you are, where you come from, with a healthy appetite for improving into the future.

A father, incredible coach/trainer, and one of my best friends on the planet… it’s an honor to have him at our gym.

This podcast is a little longer than the last one…

But, let me tell you… there are some freaking gems in here that people need to hear: we chat identity that you receive vs create, habits you luck into, self-confidence and acceptance, Gabe’s life story, his journey, and of course…

I make fun of him for being old.

Please like, subscribe, and comment on the video… and even if you put the thing on mute because you can’t stand it, play the whole thing… it will help us a TON!!

This week we are joined by one of our Coaches, Gabriel Grier! This week we sit down to discuss everything from body image, letting go of perceived perfectio...

10/15/2024

Should I Choose Sleep Over Working Out?

This is a topic many people have asked me about over the years. I illustrate a few cases in this blog, and tell you exactly what you should do based on your circumstances!

I write something like this (almost) daily...

We have a free newsletter you can join by entering your name/email on the site... I send free trips/tricks/motivation on getting strong and losing body fat.

I do have to say... I've got a banger email about how to become highly motivated being sent out tomorrow...

Don't miss out!

Back to work...

https://sparkfitness.com/how-to-know-when-you-should-sleep-vs-going-to-work-out/

10/11/2024

First Episode of The Spark Fitness Podcast.

We featured member Vivien Lee-Mayhue, the owner of Tidy Up Los Angeles.

We really wanted to get Vivien on for a BUNCH of reasons…

She’s almost 60, and recently did a SMOOTH deadlift of 165lbs. (Having started essentially at 0 - and she’s got 200 in the tank)

Her mindset has gone from “how can I lose weight?” to “How can I get strong?”…

She lights up the gym... is inspirational... always grateful to have another day to train…

She also doesn’t have it easy.

She owns a small business.

She has two kids.

Her husband travels like crazy for work.

And she immigrated to the United States 30 years ago and has built an incredible life here in Los Angeles.

Vivien is one of us: hardworking, passionate, and grateful to have another day.

This is worth a GOOD ASS listen.

Please like, subscribe, comment, and share.

This movement doesn’t go anywhere without YOU.

Every single tiny bit of support builds momentum that we capture and magnify…

Back to work…

This week we are joined by one of our members, Vivien Lee-Mayhue! She's the owner of Tidy Up Los Angeles, and an absolute legend at the gym. 💪⚡️FIND US ON T...

10/10/2024

Me: Hey! Just confirming your appointment for 7:30pm tonight.

Prospect: Yep! Leaving soon - what does the building look like?

Me: We're the building with the sign.

Prospect: The sign?

The sign:

Spark Fitness

09/27/2024

We’ve got 53 subscribers on our new YouTube Channel!

Dropping videos daily.

Subscribe, like, comment, and share!

https://youtube.com/?si=xwyYNYPv4A_acR_v