Stretching = Mobility = Better Exercise Results

You probably that aerobic activity improves cardiovascular endurance or that weight training can build or maintain lean muscle tissue, right?

Well, there is a third and very important element to training that is often much neglected and that is MOBILITY TRAINING!

In general terms flexibility is affected by your genetics, gender, age, body shape and level of physical activity. Unfortunately, as we grow older, we tend to lose mobility and flexibility mostly due to inactivity but also just as part of the ageing process.

One of the best ways to improve mobility and flexibility is through dynamic and static stretching. We’ll explore the benefits of flexibility and the importance of stretching as part of a fitness routine. We’ll also discuss how to properly perform a dynamic and static stretch and provide some ideas on how to add stretching to a busy schedule.

Benefits of Flexibility:

    1. Improved range of motion: Flexibility helps to improve the range of motion in our joints, allowing us to move more freely and perform physical activities with greater ease.
    2. Reduced risk of injury: Flexible muscles and joints are less likely to become strained or injured during physical activity, making flexibility an important aspect of injury prevention.
    3. Improved posture: Flexibility can help to improve posture by allowing our bodies to maintain proper alignment and reduce the risk of muscle imbalances that can contribute to poor posture.
    4. Reduced muscle soreness: Stretching can help to reduce muscle soreness by increasing blood flow to the muscles and promoting faster recovery after physical activity.

Remember, a dynamic or movement based stretch is appropriate for before a workout, leading to improved performance . whereas static stretching is a post workout recovery tool. Here is how to perform most static stretches to get the most benefit for your time spent.

Static stretching is a type of stretching that involves holding a stretch in a stationary position for a period of time.

    1. Start by selecting a muscle group you want to stretch.
    2. Get into a comfortable position.
    3. Slowly and gently move into the stretch until you feel a slight tension in the muscle.
    4. Hold the stretch for 20 to 30 seconds, being careful not to overstretch. If you feel pain, release the stretch a bit but to a comfortable stretch.
    5. Release the stretch slowly and gently, taking care not to bounce or jerk.
    6. Repeat the stretch on the other side if necessary up to 5-10 times per stretch.

Stretching should be an essential part of your fitness routine, but it’s important to do it correctly to avoid injury and maximize its benefits.

Here are some common stretching mistakes to avoid:

    1. Not warming up first: It’s important to warm up your muscles before stretching to reduce the risk of injury. A light cardiovascular activity, such as walking or jogging, can help to get your blood flowing and warm up your muscles.
    2. Bouncing or jerking: Bouncing or jerking while stretching turns a stretch into what we call a ballistic stretch, which has a higher risk of injury.
    3. Overstretching: Overstretching can also cause injury, so it’s important to stretch to a point of tension, but not pain. If you feel pain, stop and release some tension to get back into a comfortable stretch.
    4. Holding your breath: Holding your breath while stretching reduces the effectiveness of the movement, Instead, breathe deeply and slowly through your nose.
    5. Focusing on one muscle group: While it’s important to stretch specific muscle groups, it’s also important to stretch your entire body. Neglecting certain muscle groups can lead to muscle imbalances and increase the risk of injury.
    6. Skipping stretching altogether: Many people skip stretching in their fitness routines because they think it’s not necessary or they don’t have enough time. However, stretching is an essential part of fitness and can help to reduce the risk of injury and improve flexibility. Even a few minutes of stretching each day can make a big difference.

“What about my schedule?”

Here are some ideas:

    1. Try some simple stretches in bed in the morning before getting out of bed, gently point your toes and reach your arms above your head.
    2. Try directly after a hot shower or while soaking in the hot tub.
    3. Stretch while watching TV or listening to a podcast.
    4. Stretch while waiting for your coffee to brew.
    5. Take a quick stretch breaks during your workday, such as standing up and stretching for a few minutes every hour.
    6. Incorporate stretching into your warm-up and cool-down routines before and after physical activity.
    7. Get serious and try out a formal stretching class like Yoga or Tai Chi.

Ideally aim for at least 30 minutes, three times a week or 5 minutes of all the little stretches spread through your day. Your muscled will thank you!

Core Stability – What you need to know.

Core stability is a term that is commonly used in the fitness world, but what exactly does it mean? The core refers to the muscles in the torso that stabilize the spine and support the movements of the limbs. These muscles, including the transverse abdominis, rectus abdominis, internal and external obliques, and erector spinae, work together to provide a stable base for the body and maintain proper posture.

The importance of core stability in fitness training cannot be overstated. A strong core is essential for proper form and alignment during exercise, which can help reduce the risk of injury. This is especially important for exercises that require balance, such as squats, deadlifts, and plyometric movements. With a weak core, it is easy to compensate with other muscles, leading to poor form and increased risk of injury.

In addition to injury prevention, a strong core can also improve performance. A stable core allows for more effective transfer of power from the legs to the upper body, making exercises like push-ups, pull-ups, and other upper body movements more efficient. Additionally, a stable core can help athletic performance and everyday workload, leading to ease of movement and improved quality of life.

There are several benefits to incorporating core stability exercises into your fitness routine. Here are a few of the most notable:

    1. Improved posture: A strong core helps maintain proper alignment and reduces the risk of slouching, hunching over, or other postural deviations. This can help alleviate back pain and improve overall posture, making daily activities like sitting, standing, and walking easier and more comfortable.
    2. Increased balance and stability: Core stability exercises can help improve balance and stability, especially in older adults who may be at risk of falls. This is because the core muscles help control the movement of the body, making it easier to maintain balance and stability in daily activities.
    3. Improved athletic performance: As mentioned previously, a strong core can help improve the transfer of power from the legs to the upper body, making athletic movements more efficient. This can lead to improved performance in sports like basketball, soccer, and other high-impact activities.
    4. Reduced risk of injury: A stable core can help reduce the risk of injury during exercise, as it helps maintain proper form and alignment. This is especially important for exercises that require balance and stability, such as squats and deadlifts.
    5. Improved stability in daily activities: Core stability exercises can help improve stability in daily activities like carrying groceries, lifting objects, and even getting in and out of a car. This is because a strong core helps support the spine and reduce the risk of strain or injury.

There are many different types of core stability exercises that can be incorporated into your fitness routine. Some of the most effective include:

    1. Planks: Planks are a great exercise because there is a large number of variations that are great for targeting the transverse abdominis, rectus abdominis, and obliques. They require you to maintain a stable, rigid position while holding your body weight.
    2. Suitcase carry: Walking with an asymmetric load is quite beneficial for improving stability in a way that mimics activities we would encounter in life suck as its namesake, im sure we have all had to carry a bag of some sort in our life.
    3. Dead bugs: Dead bugs are a great exercise for targeting the rectus abdominis and obliques. They involve lying on your back and alternating reaching your arms and legs in opposite directions.
    4. Side planks: Side planks are a great exercise for targeting the obliques and improving stability on one side of the body. They involve holding a stable, rigid position on one side while holding your body weight.
    5. Bridge: The bridge is a great exercise for targeting the glutes, hamstrings, and lower back. It involves lying on your back with your knees bent and lifting your hips off the ground to form a straight line from your shoulders to your knees.
    6. Paloff press: We use often use the paloff press as it is a great anti-rotation exercise to train your obliques.
    7. Supermans: Supermans are a great exercise for targeting the lower back and improving spinal stability. They involve lying on your stomach and lifting your arms, legs, and head off the ground at the same time.

Now, are there differences between women and men when it comes to core stability?

There is some evidence to suggest that there may be differences in core stability between men and women. However, these differences are likely due to a combination of factors such as anatomy, hormones, and muscle distribution, rather than a result of any innate gender differences. The only thing that might be worth mentioning it that women tend to have wider hips in proportion to their knees, which can make it more difficult to maintain proper alignment during certain exercises. This can lead to increased risk of injury and reduced performance if not properly trained.

It is important to note that these differences do not mean that one gender is inherently better or worse at core stability than the other. With proper training and conditioning, both men and women can develop strong, stable cores that can help improve posture, reduce the risk of injury, and improve athletic performance.

In conclusion, while there may be some differences in core stability between men and women, these differences can be overcome with proper training and conditioning. The key to improving core stability is to focus on targeting the core muscles through a variety of exercises and incorporating them into your fitness routine on a regular basis.

The Impact of Sleep on Exercise Performance and Recovery

As adults, we understand the importance of a good night’s sleep. We’ve heard it time and time again, that we should aim for 7-9 hours of sleep each night. But did you know that sleep can also have a significant impact on our exercise performance and recovery?

In this blog, we will explore the relationship between sleep and exercise and discuss the ways in which sleep can affect our athletic performance.

The Importance of Sleep for Exercise Performance and Recovery

There are a variety of reasons why sleep is essential for athletes and fitness enthusiasts. Firstly, sleep plays a critical role in the recovery process. During sleep, our bodies repair damaged tissues and replenish energy stores, allowing us to recover from intense exercise.

Moreover, sleep is necessary for optimal cognitive function. When we sleep, our brains consolidate memories, process information, and regulate emotions. This is particularly important for athletes who need to maintain focus, concentration, and mental clarity during training and competition.

Finally, sleep is also essential for the regulation of hormones. Specifically, sleep helps to regulate levels of cortisol, a hormone that is released in response to stress. Cortisol can interfere with the production of testosterone, which is critical for muscle growth and recovery.

The Impact of Sleep on Exercise Performance

In addition to its critical role in recovery, sleep also has a significant impact on exercise performance. Studies have shown that sleep deprivation can lead to decreased athletic performance, including reduced endurance, slower reaction times, and decreased accuracy.

Sleep deprivation can also impair muscle recovery and growth. This is because sleep is necessary for the production of growth hormone, which is essential for the repair and growth of muscle tissue. Without adequate sleep, athletes may struggle to make gains in strength and muscle mass.

How Much Sleep Do Athletes Need?

So, how much sleep do athletes need to perform at their best? While individual sleep needs can vary, most adults require 7-9 hours of sleep each night. Athletes, however, may require even more sleep, particularly if they are training at high intensity or for long periods.

Some athletes may require as much as 10-12 hours of sleep per night to support their training and recovery needs. It’s important to note, however, that it’s not just about the quantity of sleep but also the quality. Athletes should aim for restful, uninterrupted sleep each night to support optimal recovery and performance.

Tips for Improving Sleep Quality

If you’re an athlete struggling to get adequate sleep, there are several strategies you can try to improve sleep quality. Firstly, it’s important to establish a consistent sleep routine, going to bed and waking up at the same time each day.

It’s also important to create a sleep-conducive environment, which means keeping your bedroom cool, dark, and quiet. Additionally, you may want to try limiting exposure to electronic devices before bed, as the blue light emitted by screens can interfere with the production of the sleep hormone melatonin.

Finally, it’s worth noting that certain habits can interfere with sleep quality, including consuming caffeine or alcohol close to bedtime, eating heavy meals before bed, and exercising too close to bedtime.

In conclusion, sleep is critical for optimal athletic performance and recovery. Without adequate sleep, athletes may struggle to make gains in strength and muscle mass, and may experience reduced endurance and cognitive function.

If you’re an athlete or fitness enthusiast looking to optimize your performance, it’s essential to prioritize sleep. Aim for 7-9 hours of restful sleep each night, establish a consistent sleep routine, and create a sleep-conducive environment to support your training and recovery needs. By prioritizing sleep, you can take your athletic performance to the next level.

5 Myths about Fitness and Exercise That You Need to Stop Believing

When it comes to fitness and exercise, there’s a lot of information out there. Unfortunately, not all of it is accurate or helpful. In fact, some of the most common fitness myths can do more harm than good. In this blog post, we’ll explore five of these myths and explain why you need to stop believing them.

Myth #1: Cardio is the only way to lose weight.

While cardio can be an effective way to burn calories and lose weight, it’s not the only way. In fact, strength training can be just as effective, if not more so, in promoting fat loss and building lean muscle mass. Strength training also has the added benefit of increasing your metabolism, which means you’ll continue to burn calories long after your workout is over. At the end of the day, a workout you can be consistent with over time is going to be your best bet.

Myth #2: Lifting weights will make you bulky.

This myth is particularly prevalent among women, who often fear that lifting weights will make them look too muscular. However, unless you’re actively trying to build significant muscle mass, lifting weights is unlikely to make you bulky. In fact, for those that wish to look bulky, you have to put a considerable effort in to do so. Not to mention that there is nothing wrong with a woman who wants to add some bulk to their physique.

Myth #3: You need to work out for hours every day to see results.

In reality, you can see significant fitness and health benefits from just a few minutes of exercise per day. The key is to focus on quality over quantity, and to prioritize consistency over intensity. Even short, high-intensity workouts can be effective, as long as you’re consistent and focused.

Myth #4: You need to exercise every day to see results.

While consistency is important for achieving fitness goals, working out every single day can actually be counterproductive. Your body needs time to rest and recover between workouts in order to build strength and endurance. Overtraining can lead to fatigue, injury, and burnout. Instead, aim to exercise most days of the week, with at least one or two rest days to allow your body to recover.

Myth #5: You can spot-reduce fat.

Unfortunately, there’s no way to target fat loss in specific areas of your body. While you can certainly work to tone and strengthen specific muscle groups, you can’t control where your body burns fat from. The best way to achieve a lean, toned physique is to focus on overall fat loss through a combination of strength training, cardio, and a healthy diet.

So, there are many fitness myths out there that can be misleading or downright harmful.

By educating yourself and focusing on proven methods of exercise and nutrition, you can achieve your health and fitness goals in a safe, sustainable way. Here at SST, we’re committed to providing our members with accurate information and effective workouts that help them achieve their full potential.

Body Composition Measurement

It takes 45 seconds to understand all the detail about your muscle, fat, and water values including lean mass and fat values in each segment of your body.

Knowing your numbers can give you a better idea of where to focus your efforts. 

Which Is Better for Fat Loss – HIIT vs. Steady-State Cardio?

As fitness training specialists, we are often asked by clients about the best type of cardio for fat loss: HIIT or steady-state cardio.

While both forms of exercise have their advantages, understanding the science behind each can help you make an informed decision on which is the best fit for your goals, fitness level, and personal preferences.

First, let’s take a deeper dive into HIIT (High-Intensity Interval Training).

This type of cardio involves short bursts of high-intensity exercise followed by periods of rest or low-intensity exercise. HIIT can be done with bodyweight exercises, such as burpees or jumping jacks, or with equipment such as a treadmill or bike. HIIT workouts are typically shorter in duration, ranging from 10 to 30 minutes, but can be extremely challenging due to the high intensity of the exercise.

The primary mechanism behind HIIT’s effectiveness for fat loss is the “afterburn effect,” also known as excess post-exercise oxygen consumption (EPOC). After an intense bout of exercise, the body’s metabolic rate can remain elevated for several hours, causing the body to continue to burn calories even after the workout has ended. HIIT has been shown to be a highly effective way to boost the body’s metabolism and burn calories both during and after the workout, making it an excellent choice for those who want to maximize fat loss in a shorter amount of time.

However, it’s worth noting that HIIT is not suitable for everyone. Due to the high-intensity nature of the workouts, they can be challenging for individuals with certain health conditions, such as heart disease, or for those who are new to exercise. HIIT can also be highly demanding on the body, and it’s important to ensure you are performing the exercises with proper form and technique to avoid injury.

Next, let’s take a closer look at steady-state cardio.

This type of cardio involves maintaining a steady level of intensity for an extended period of time, usually ranging from 30 to 60 minutes. Steady-state cardio can include exercises such as jogging, cycling, or using an elliptical machine. While steady-state cardio may not be as intense as HIIT, it can still be an effective way to burn calories and lose fat.

The primary mechanism behind steady-state cardio’s effectiveness for fat loss is the total number of calories burned during the workout. While the body’s metabolic rate may not remain elevated as long after a steady-state cardio workout as it does with HIIT, the total number of calories burned during the workout can be higher due to the longer duration of the exercise. Additionally, steady-state cardio can be a great way to improve cardiovascular health and build endurance, making it an excellent choice for those who are looking to increase their overall fitness level.

It’s worth noting that steady-state cardio can become less effective over time as the body becomes more efficient at using energy. To continue to see results with steady-state cardio, it’s important to continue to challenge yourself with longer duration, higher intensity, or new types of exercise.

So, the best type of cardio for fat loss is the one that you enjoy and can stick to consistently. Both HIIT and steady-state cardio can be effective for fat loss, but it’s important to consider your individual goals, fitness level, and personal preferences when deciding which is the best fit for you. For maximum fat loss results, consider incorporating both types of cardio into your workout routine along with a healthy diet and strength training. By understanding the science behind each type of cardio, you can make informed decisions on how to best achieve your fitness goals.

Body Composition Measurement

It takes 45 seconds to understand all the detail about your muscle, fat, and water values including lean mass and fat values in each segment of your body.

Knowing your numbers can give you a better idea of where to focus your efforts. 

The Benefits of Resistance Training for your Roaring 50+’s

As we age up to and past 50 y/o, our bodies undergo a number of changes that can impact our overall health and well-being. One of the most significant changes is the gradual loss of muscle mass, known as sarcopenia. This loss of muscle can lead to a number of negative consequences, including decreased strength, balance, and mobility, and as a result an increased risk of falls and injuries.

However, there is good news: resistance training, also known as weight or strength training, can help combat the effects of sarcopenia and provide a range of benefits for aging adults. Here are just a few of the many advantages that resistance training can offer:

Improved Muscle Mass and Strength

As the name suggests, resistance training involves working against resistance, typically in the form of weights, bands, or bodyweight exercises. This type of exercise has been shown to be highly effective at building and maintaining muscle mass, as well as improving strength and power. This can translate to greater functional capacity in daily activities, such as carrying groceries, climbing stairs, or getting up from a chair.

Better Bone Health

In addition to building muscle, resistance training has been shown to help improve bone health, which is especially important for aging adults who are at increased risk of osteoporosis and fractures. Resistance training can help stimulate bone growth and increase bone density, which can help reduce the risk of falls and fractures.

Increased Metabolic Rate

Resistance training can also have a positive impact on metabolism, which can be helpful for aging adults who may be struggling with weight gain or a slowing metabolism. By building lean muscle mass, resistance training can help increase the body’s metabolic rate, which can help burn more calories throughout the day.

Improved Balance and Stability

Falls are a major concern for aging adults, as they can lead to serious injuries and even death. Resistance training has been shown to help improve balance and stability, which can help reduce the risk of falls. By working on strength, coordination, and proprioception, resistance training can help improve overall balance and reduce the likelihood of falls.

Reduced Risk of Chronic Disease

Resistance training has been linked to a number of health benefits, including a reduced risk of chronic diseases such as type 2 diabetes, cardiovascular disease, and certain types of cancer. This may be due to the fact that resistance training can help improve overall health markers such as blood pressure, cholesterol levels, and insulin sensitivity.

So, resistance training can be an extremely beneficial form of exercise for aging adults. By improving muscle mass, bone health, metabolism, balance, and overall health, resistance training can help aging adults maintain their independence and quality of life as they age.

If you are roaring into your 50’s and are looking to get started with resistance training, be sure to speak with a qualified fitness professional who can help design a program that is safe and effective for your individual needs and goals.

Body Composition Measurement

It takes 45 seconds to understand all the detail about your muscle, fat, and water values including lean mass and fat values in each segment of your body.

Knowing your numbers can give you a better idea of where to focus your efforts. 

Beginner Strength Training – 7 tips for success and safety

Strength training is an excellent way to build muscle, burn fat, and improve your overall fitness. However, it’s important to approach strength training with care to avoid injury and maximize results. As a facility that has worked with clients at all ages and stages, we have put together seven tips for safe and successful strength training.

    1. Start with a warm-up: Before you start lifting, it’s essential to warm up. This helps to increase blood flow to your muscles, making them more flexible and less prone to injury. A good warm-up should last between five and ten minutes, include 1-5 minutes of cardio followed by dynamic stretching.
    2. Use proper form: Proper form is essential when it comes to strength training. Using improper form not only limits your results but also increases your risk of injury. Start with lighter weights and focus on perfecting your form before adding more weight.
    3. Gradually increase weight and intensity: As you progress with your strength training program, it’s essential to gradually increase the weight and intensity of your workouts. This helps to avoid injury and also maximizes your results.
    4. Recovery: Recovery is an essential part of any strength training program. Any athlete will tell you that their recovery strategies such as sleep and nutrition are just as important as their workouts. Not to mention knowing when to decrease intensity in the gym or take a full day off from the gym and instead pick something like a walk for active recovery.
    5. Incorporate compound exercises: Compound exercises involve multiple muscle groups, making them more efficient and effective. Examples include squats, deadlifts, bench press, and pull-ups.
    6. Following a periodized plan: To avoid hitting a plateau, you can opt to follow a 4-6 week plan that allows you to change intensity, exercise and equipment. This is not only good for avoiding a plateau, it also keeps you engaged in your workouts so they don’t get too boring.
    7. Listen to your body: Finally, it’s essential to listen to your body. Learn to listen to the signals your body is sending. There is a difference between the burn from work and the pain of injury. Overtime you will get better and interpreting those signals.

So, strength training can be an excellent way to improve your overall fitness. However, it’s essential to approach it with care and follow these tips to avoid injury and maximize your results. With dedication and consistency, you’ll be well on your way to achieving your strength training goals.

When in doubt ask questions, your coach/trainer will be on hand with the information you need. And don’t forget to celebrate your progress.

Body Composition Measurement

It takes 45 seconds to understand all the detail about your muscle, fat, and water values including lean mass and fat values in each segment of your body.

Knowing your numbers can give you a better idea of where to focus your efforts. 

How to Get rid of Cellulite

Cellulite is a condition that occurs when fat deposits beneath the skin push up against connective tissue, causing a dimpled or lumpy appearance, typically on the thighs, buttocks, and hips. It is more common in women (90% of women) than in men (10% of men), and can be influenced by genetics, hormonal factors, and lifestyle habits such as diet and exercise.

First, let’s get the biggest myths about cellulite out of the way:

  1. Myth: Only overweight people get cellulite.

Fact: Cellulite can affect people of all body types, including those who are thin or in shape.

  1. Myth: Cellulite is caused by toxins in the body.

Fact: There is no scientific evidence to support the claim that cellulite is caused by toxins in the body. Cellulite is typically caused by a combination of genetic and lifestyle factors, including hormonal imbalances, poor diet, and lack of exercise.

  1. Myth: Cellulite can be eliminated with creams or other topical treatments.

Fact: While some creams and other topical treatments may help reduce the appearance of cellulite, there is no cure for cellulite and no single treatment is 100% effective.

  1. Myth: Liposuction is an effective treatment for cellulite.

Fact: Liposuction IS NOT an effective treatment for cellulite and may actually make the appearance of cellulite worse.

  1. Myth: Cellulite is a sign of poor health.

Fact: While cellulite can be unsightly, it is not a sign of poor health and is a common condition that affects many people, including those who are otherwise healthy and in good shape.

Cellulite can affect people of all ages, but in general, the risk of developing cellulite increases with age, as the skin loses elasticity and collagen. However, it’s important to note that cellulite can also occur in young people and is not always related to age. In fact, genetics and lifestyle factors, such as diet and exercise, can play a more significant role in the development of cellulite than age alone. For example, someone who is young and physically inactive may be more likely to develop cellulite than an older person who exercises regularly and maintains a healthy diet.

So how do we get rid of cellulite?

Although there is no single way to get rid of cellulite fortunately, there are several ways to reduce the appearance of cellulite:

    1. Exercise: Strength training can help to reduce cellulite by building muscle and burning fat. The more muscle you have, the more calories you burn, even when you’re not working out. By targeting the areas where cellulite is most prevalent, such as the thighs and buttocks, you can help to tone and firm these areas.
    2. Intervals: High-intensity interval training (HIIT) is another effective way to reduce cellulite. This type of workout involves short bursts of high-intensity exercise followed by periods of rest. HIIT can help to increase your heart rate, burn fat, and improve circulation, which can all help to reduce cellulite.
    3. High-Protein Diet: Eating a diet that is high in protein can also help to reduce cellulite. Protein helps to build and repair muscle, which can help to tone and firm the skin. It also helps to keep you feeling full, which can prevent overeating and weight gain.
    4. Hydration: Drinking plenty of water can help improve skin elasticity and flush out toxins, which can also help reduce the appearance of cellulite.
    5. Herbs and Supplements: While the scientific evidence is limited, some herbs and supplements may be helpful in reducing the appearance of cellulite. For example, Gotu kola is an herb that is believed to improve collagen production and reduce inflammation, both of which can help to reduce cellulite. Other supplements, such as collagen and vitamin C, may also be beneficial.

So, reducing the appearance of cellulite requires a multi-faceted approach. We have found success over many years in addressing cellulite through a combination of strength training, high-intensity intervals, a high-protein diet, and the incorporation of herbs and supplements into your lifestyle. By adopting these practices, you can improve the overall appearance of your skin and reduce cellulite. It’s important to remain consistent and patient with your efforts, as it may take some time to see results.

The key take away here is “You can do something about cellulite!”, don’t let it get you down or define you, take action and celebrate progress not perfection.

Please contact Coach LJ as he is taking on 6 women for a 12- week Program to get rid of cellulite!!

Book your free 20-minute consultation to see if you are proper candidate for his program!

Please email him at State “I am in coach!”

Nutrition: What we think of “Meal Delivery Services”

Straight out of the gate – this blog is not about “food delivery” i.e. services like UberEATS and SkipTheDishes that provide food delivery to your doorstep from local restaurants in your area. These services are once offs and plagued by high cost, quality problems (cold food is the worst) and mostly quick access to fast food.

No, this is about the growing industry of meals or meal plan delivery services from companies that specialize in nutrition, food production and meal quality. They’re just not the same thing.

In today’s busy world, many people struggle to find the time to plan and prepare healthy meals. This is where meal delivery services come in handy. These services offer pre-made meals that can be delivered to your doorstep, saving you time and effort. We know the importance of a healthy diet and how meal delivery services can help with this.

Pros and Cons of Meal Delivery Services


    1. Convenience: Meal delivery services offer the ultimate convenience for those who have busy schedules. With pre-made meals delivered to your door, you don’t have to worry about planning or cooking meals.
    2. Portion control: Many meal delivery services offer portion-controlled meals, which can be helpful for those who struggle with overeating.
    3. Variety: Meal delivery services often offer a wide variety of meals to choose from, which can help you to try new foods and cuisines.
    4. Quality: Good food made from quality and fresh ingredient sourced from producers that focus on quality and food technology.
    5. Multiple vendors: today there are a good variety of companies that will give you what you want, at a price you can live with, and a service backed by decent customer service.


The downside largely depends on your goal and reason for using such a service, but the primary concern is usually cost. If you are not careful you could spend multiples of you normal grocery bill with one of these service.

How to choose?

When choosing a meal delivery service, it’s important to consider your needs and preferences. Here are some factors to consider:

    1. Budget: Determine how much you can afford to spend on meal delivery services.
    2. Dietary needs: Consider if you have any dietary restrictions, such as gluten-free or vegan diets, and check if the meal delivery service offers options that meet your needs.
    3. Delivery area: Check if the service delivers to your area, as not all services are available in all locations.
    4. Meal options: Look at the variety of meals offered and see if they align with your taste preferences.

What to Look for from a Nutritional Point of View

We recommend looking for meal delivery services that offer:

    1. Balanced meals: Look for services that offer meals that are balanced in macronutrients (protein, carbohydrates, and fats) and rich in micronutrients (vitamins and minerals).
    2. Whole foods: Look for services that use whole foods as ingredients and minimize processed ingredients.
    3. Transparency: Look for services that are transparent about their ingredients, nutrition information, and sourcing practices and partners i.e., who do they buy from.
    4. Customization options: Look for services that allow for customization to meet your specific dietary needs and preferences.

Have a plan!

Make sure you know how you want to use the service you choose. You do not have to fix the whole problem with one company. Your grocery cupboard may be good enough to take care of your breakfast and snack requirements and you need only to supplement the lunch and dinner options. Or if you can plan for lunch then you are down to just dinner. That’s the meal that end at the end a tough day it is great to come home to and have little to no effort.

All the better if you are working from a properly structured meal plan and you know exactly what and when you are going to need. The great thing about the meal service providers is that in most part they all employ properly qualified nutritional experts and you an rely on their information and commitment to quality.

In Ontario there are some very good companies to choose from. Based on factors such as meal variety, customization options, nutritional value, and overall customer satisfaction, here are five of the meal delivery services available:

    1. Fresh City Farms: This meal delivery service offers locally-sourced, organic meals made with whole foods. They offer a variety of meal plans to suit different dietary needs, including vegetarian, vegan, and gluten-free options.
    2. Goodfood: Goodfood offers a wide range of meal options that are customizable based on dietary preferences and portion sizes. They also offer a variety of add-on options, such as smoothies and snacks, to complement their meal plans.
    3. HelloFresh: HelloFresh offers meal plans with a focus on fresh, seasonal ingredients and easy-to-follow recipes. They offer a variety of options for different dietary needs, including vegetarian, pescatarian, and family-friendly plans.
    4. Feast Box: This meal delivery service offers globally inspired meals that are made with high-quality ingredients and customizable based on dietary preferences. They offer a range of options, from one-off meals to subscription plans.
    5. Fresh n’ Lean: Fresh n’ Lean offers meal plans that are focused on clean eating and made with organic, whole foods. They offer a variety of meal plans for different dietary needs, including paleo, keto, and vegan options.

If you are a person on the go and need “ready-to-eat” options that offer quality, healthy but convenient meals then consider the like of:

    1. Freshii: specializing in breakfast, snacks and smoothie options.
    2. Meal In A Jar: they name says it all.

Spend a bit of time doing research and look for options that are right for you considering factors such cost, nutritional value and variety, delivery options and also any special dietary needs you might have.

Be aware of the subscription options, don’t get tied into any long term commitment and don’t be afraid to switch between companies until you find the provider that best suits your needs.

Look out for deals as all the providers run aggressive discount campaigns from time to time.

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Women Should 100% “Train for Strength”.

The advice you get on how to take care of your body is not something that should be gendered, so why are so many women told to hop on the treadmill and use light weight only to get that “toned” look. Strength training has a direct correlation to quality and longevity of life for women. Keeping muscle, bones and hormones in good condition is pivotal to women’s health.

The research shows that adding resistance training as part of your workout routine is a proven method for increasing Lean Body Mass and reducing body fat for women.

So, let’s separate fact from fiction, look at additional benefits of resistance training, learn how much training you need. In the end, we hope to encourage some of you who are on the fence about strength training to get on board and start experiencing its many benefits.

3 Myths About Women and Strength Training

There are a lot of myths and misconceptions out there about strength training. They encourage many women to disregard or dismiss any training involving weights or resistance. Let’s dispel three common myths and put them to rest.

Myth #1: Weightlifting makes women to “look bulky”

Let’s get rid of this one straight out of the gate.

The women that do strength training to purposefully look “bulky” have to dedicate a very serious amount effort to look that way. Between heavy sessions in the gym, eating and tracking macros to sleep, they intentionally aim for it, so you lift a couple pounds 3 times a week isn’t going to accidentally get you there.

Myth #2: High intensity and heavy weights are required.

A study on women found that regardless of what the training style was – heavy lifting with low reps or low weights with high reps – strength and muscle gains occurred.

This means you don’t have to deadlift 2x your bodyweight or curl dumbbells the size of your head in order to reap benefits. Strength training at whatever level you’re comfortable with yields positive results, and if an attractive, toned look motivates you, you will be able to work towards that goal with low/moderate resistance exercise.

Myth #3: You can be too old to weight training

“Sarcopenia” is the gradual loss of muscle mass that begins for most women after age 35.

Contrary to popular belief, this decline in muscle mass and strength is not a result of the aging process; rather, it’s due to inactivity.

However, current dogma around resistance training among elderly women has been a barrier.

If you’re an older adult, you don’t need to fall for the “adults shouldn’t lift” myth.

Studies show that resistance training is the best way to prevent and reverse loss of muscle for older adults. For women, in particular, resistance training is an effective long-term strategy to preserve muscle and positive changes in body composition.

The science is clear: improving your muscle mass is something anyone can (and should) do.

Additional Benefits of Strength Training for Women

Healthier Bones and Joints

Women who don’t exercise can lose anywhere from 3 to 8% of their muscle mass each decade as a result of inactivity. Studies show that doing strength training can promote bone development, reduce risk of osteoporosis, and reverse several skeletal muscle aging factors.

Strength training is not only good for your muscles and bones, it can help ease the pain in your joints.

Increased Physical Function

Strength training can help to improve overall physical function, making it easier to perform everyday activities like carrying items that have some weight or are awkward to carry, climbing stairs, or playing with your kids.

Reduced Risk of Injury

Strong muscles and bones can reduce the risk of injury in everyday life. For example, if you have strong leg muscles, you’re less likely to suffer from falling on ice or trying to catch yourself falling on ice.

Reduced anxiety

There’s a strong correlation between resistance training and stress reduction/anxiety. According to research, resistance training at a low-to-moderate intensity (<70% 1 repetition maximum)is best for reducing anxiety. Remember exercise also forces more blood to our brains which can aid in better hormone production and flushing of protein build up that our brains accumulate through the day.

Improved body image

According to one study, weight training is associated with “significant improvements in several dimensions of body image, health-related quality of life, and physical activity behaviors, satisfaction, and comfort.” So spend some time in front of a mirror lifting a dumbbell or two and feel like a badass.

Improved Mental Health

Strength training has been shown to have a positive impact on mental health, reducing symptoms of depression and anxiety, and improving self-esteem.

How Many Resistance Workouts Do You Need A Week?

Both the Centers for Disease Control and Prevention (CDC) and the American Heart Association (AHA) recommend 2 or more days per week of total body resistance workouts that work all major muscle groups alternating between the lower body (legs, hips, back, abdomen) and upper body (chest, shoulders, and arms) for all adults.

The National Institutes of Health (NIH) says adults over 65 should follow these same guidelines unless you have a chronic condition (heart disease, lung disease, or diabetes). In these cases, ask your doctor what types and amounts of activity are safe.

For postmenopausal women, researchers recommend doing resistance and weight bearing based workouts three days a week (on alternate days).

If you’re a newbie, start by adding one workout a week that uses resistance bands and light dumbbells and work your way up from there.

Ready for your turn?

Contrary to popular belief, the “tight and toned” look many women want is achieved by both a mix of cardio workouts and strength training.

Remember that how you frame your exercise goals is important. So stop thinking in terms of what you want to lose and focus more on what you want to gain (both physically and emotionally).

You can set better goals too: If you set a goal of gaining Lean Body Mass instead of losing weight, you’ll be able to measure the results of your resistance training efforts in terms of lean mass gained instead of pounds lost, which can be quite empowering because it relieves you from caring about what the scale says about your body weight.

So where do you start … or how do you improve your current resistance training efforts? Setting body composition goals is a good place to start. Once you’ve done that, work with a certified personal trainer at a local fitness center to show you how to perform resistance training exercises, like the dumbbell squat variations, with proper form.

Make functional strength training a part of your lifestyle, and you will experience noticeable results to how you look and feel.

If you’re a woman who hasn’t tried strength training or aren’t getting the results you wanted from her workouts, now’s the perfect time to jump on the bandwagon, or rather, pick up the dumbbells.

Body Composition Measurement

It takes 45 seconds to understand all the detail about your muscle, fat, and water values including lean mass and fat values in each segment of your body.

Knowing your numbers can give you a better idea of where to focus your efforts.