How to Maximize Your Results with Resistance Training

What’s Better for Long Term Muscle Growth?

This question, usually followed by heavy weight and low reps or light weight and high reps is a question I get a lot and I think there is a common misconception when it comes to the type of training program you should implement (mainly due to marketing and silly advertisements).  

Let’s look at it from the perspective of a male, trying to put on a little bit of muscle mass and lose a little bit of fat...aka look better (A very common goal).  What should he do to maximize his effectiveness in the gym? Great question...

A saying that I heard recently and stuck with me is ‘a random process (exercises) will yield random results’.  So it’s best to have a plan of attack when it comes to reaching a specific goal. Here are the basic guidelines when it comes to resistance training and how to program your routine for a specific goal.


There are typically 3 program types when it comes to resistance training. Each has a set of specific parameters (intensity, sets, reps, tempo, and rest) which will vary based on the goal or adaptation you are trying to achieve.  Those are:

  1. Power

  2. Hypertrophy

  3. Muscular Endurance


We won’t touch too much on the power or endurance programs today, since we are focusing on muscle mass, but they should not be overlooked and are vital to a well rounded training regimen.


How Does a Muscle Increase in Size?


Muscle growth…What is it? How does it happen?


The common term in the science world is hypertrophy, which is essentially an increase in the size of the skeletal muscle through an increase in the size of the cells. Without getting too deep into the science of how this happens, there needs to be stimulus (resistance training) that is at or above an individual’s threshold for conditioning. Basically a fancy way to say that you need to work hard enough for there to be any change. If you are below the threshold, then there won’t be an adaptation (muscle size increase). If you’re too high, then the body might not adapt because there is too much intensity.  This is called overtraining and some symptoms include fatigue, decreased performance, decreased motivation, depression, and irritability.


Another thing to keep in mind is that there are multiple muscle fiber types that will adapt differently to different stimuli.  Again, without getting too deep into the science, you have muscle fibers that are really good at powerful, quick movements and others that are good at long duration movements or activities. Not saying one is better than the other, but knowing this will allow for a more efficient program, especially if you’re trying to increase the size/growth.  Remember, a random process, yields random results…


What Should I Do to Maximize My Results?


So, we have a general idea of how a muscle increases its size.  How do we make that happen? And as fast as possible?


Well, to be honest, muscle growth takes time and isn’t a quick process...especially if you’re doing it naturally through resistance training and a proper diet...Of course you can always take supplementation/steroids and see quite a bit of progress in a short amount of time, but that usually puts you at a high risk for other health issues down the road. So I do NOT recommend or condone that.


Now that we got that out of the way, here are the specific guidelines and parameters to maximize hypertrophy:


Intensity: 75%-85% of 1RM

Sets: 3 to 4

Reps: 8 to 12

Tempo: 2-1-4-1

Rest: 30-60secs


Why is this recommended?  Because there is high metabolic stress due to the breakdown of type 1 and type 2 fibers (remember there are different muscle fiber types), ATP/CP and Glycolytic energy systems.  Essentially you’re able to improve a lot of variables with one set of parameters. And in terms of frequency per week, this will vary depending on your current fitness level, but anywhere from 2-4 days per week is recommended.


What Should Each Exercise Look Like?


Now that you have a nice overview of what a program should look like each week, what should each exercise look like? If your main goal is to put on some muscle, then make sure you are doing these 4 things when it comes to your resistance training:

1. Ensuring that you’re putting the tissue under enough stress/stimulus during each set

  • This is why the reps and the tempo are set at the ranges they are.  Research has shown that ~40 secs of time under tension or how long you are doing the set with the resistance, is optimal for muscle growth/hypertrophy. 8-12 reps at a 2-1-4-1 tempo will get you to those 40 seconds.

2. Time is not the only factor...intensity is just as important:

  • If you’re consistently using a low weight and not challenging yourself, then your results will probably be non existent. Ensuring that your intensity is high on most days will set you up for success when it comes to building muscle. Now of course there are many factors that come into play and you might not feel up to a high intensity workout every day, but in order to see results, you will have to bump that intensity up at some point.

3. Directly challenging the muscles/tissues you want to grow

  • A big trend nowadays is the ‘functional training’ method, where you use exercises or movements that you do in everyday life. If all the muscles are involved they should grow and get stronger, right?  Not necessarily, especially when were are talking about optimization. If you want the muscle to get bigger, you have to directly challenge it through strategic strength training (see exercise videos in Newsletter or YouTube)

4. Have an internal focus when executing the exercise

  • So the bulk of this write up has a lot of external components (sets, reps, % intensity), which are vital and shouldn't be left out, but there is some cool research about how what you’re thinking about during the exercise can have a pretty big effect on the outcome.  So don’t just mindlessly go through an exercise or lift and count the reps. Rather think about squeezing the muscles involved and letting that be your main focus.

Follow these tips and you will be on your way to maximizing your results with your resistance training, especially increasing your muscle mass.

Next Steps:

Also, I would love to hear from you.  Let me know your current goals, your biggest obstacles in accomplishing those goals, and what would help you accomplish those goals by clicking on the link below:

https://forms.gle/PcRyjEKpAgWBFYXZ7


What Does Health Mean to You?

What is Health?

First, let’s define health and healthy.  Such common buzzwords that are thrown around often.  But what do they really mean? Well the dictionary has it’s version…

Health (noun):

  • The state of being free from illness or injury.

  • A person's mental or physical condition.

Healthy (adjective):

  • In a good physical or mental condition; in good health.

  • (of a part of the body) not diseased.

Probably something we ‘knew’ already, but it might elicit some different emotions or feelings when we see it written down. Being free from illness or injury is a big part of it, but not the only part as we see with the second definition…’a person’s mental or physical condition’.  Pretty multifaceted and tough to put an exact measure on, plus add in each person’s individual definition and boom...good luck knowing what health is.

But the cool thing, is that it will be very unique and individualistic to you.  And I’m sure your own definition will change over time as we age. So, I pose the question, ‘What is your definition of health?...What does it mean to you? (characteristics, thoughts, etc.) What affects health?  Why should we even worry about it?

List these things out.  Thoughts up in the head can get lost and forgotten about in the midst of a busy day.  So carve out some time on a weekend day (maybe 5-10 mins or so) and answer the above questions.  You might surprise yourself or you might be spot on, but now you’ll have it down in writing.

Now what?

Cool, a definition, but why does that matter and what can I do with it? Well it should be personal. One driving factor in motivation to change is defining a why and making it important to you. Defining the issue and giving it meaning is the first step.  Then you can create specific goals, skills and behaviors related to that definition. So lets say your definition of health includes being able to live disease and injury free for as long as possible, so that you can enjoy life to the fullest with your family and the people that you love..this includes doing the activities without pain or discomfort, looking and feeling great, and not stressing over food choices so that you can enjoy life…..Pretty deep and some meaning to it right?  Rather than ‘I just want to be healthy or I want to improve my health’


Once that meaning is defined, let’s create some goals on how to accomplish this…

  1. I want to stay strong and maintain muscle mass that is appropriate for my age, so that I can continue to do the activities I enjoy without struggle and pain

  2. I want to look great and feel great for as long as I can maintain it (the next 30-50 years)

  3. I don’t want to stress about what I eat or be very strict about my exercise routine and make it more of a lifestyle for the years ahead

Some of these goals are vague, which is ok, because we will get more specific with the next step...the skills:

  1. Resistance training 1-3 times per week

  2. Consistent eating habits along with consistent exercise (resistance training + aerobic training)

  3. Have guide available to practice hand rule during meals and have daily check ins so that I am mindful and aware of how my body feels/responds to food, plus awareness of hunger


Awesome, things that you can specifically work on...what do you do each day?  Our last step...the behaviors or the practices:

  1. Follow structured training regimen created by personal trainer for specific goals (1-3 days per week, with option of full workout, at-home workout, or quick workout). Everything is provided including what (exercises) and how (sets, reps, tempo, etc.) which will align with my specific goals (strength and muscle mass)

  2. Follow guidelines presented by specific program (eat slow, eat to 80% full, eat veggies, protein, healthy fats, and smart carbs for most meals) and program created specifically my goals

  3. Follow the ‘hand rule’ with meals, eat slowly at most meals, and eat to 80% full at most meals


Next steps:

My challenge to you is to try this out on your own:

  1. Find your definition of health

  2. Create 1-3 goals based off of that definition

  3. Create 1-3 skills that will support your goals

  4. Create 1-3 behaviors that will supplement the skills you’ve created

Don’t worry if it’s not perfect at first. This health and fitness thing is usually one big trial and error process and will more than likely change over time.  So just get something down on paper and get started. It would be great to hear what you’ve come up with! Below is a link to a quick survey with a couple questions relating to your definition of health: Survey Link


As always if you have any questions or are having trouble defining health, feel free to reach out at ryan@continuedperformance.com.

Where to Turn for Reliable Health and Fitness Information?

What to Look For?

Last week we covered ways to spot misinformation and clickbait in the health and fitness world.  As a refresher, 4 ways that usually scream BS are:

  1. Promising results that seem too good to be true

  2. All you see are fitness models, not real people

  3. Heavy media influence

  4. Results seem too good to be true

So now that you have those in your back pocket, you should be able to go through an article, blog post, media video, or any other source and at least be able to get a general idea on whether it is credible. If you’re still having trouble, then use the resources I provide today as a fallback and go to for reliable, objective information.

The main issue with a lot of information you find out on the web or mainstream media is that there is a usually a heavy bias toward the information presented. Don’t get me wrong, bias will always be present, but when it comes to reliable and trustworthy information, you want to remove as much of it as you can. The more ‘middle ground’ the information is, then the better your decision making skills can come into play without being persuaded to the extremes.

A big piece of the puzzle is whether or not the information is backed by science and is evidence based. And not just labeled as such, but rather has actually been through the rigorous process of being vetted by other professionals.  If it hasn't’ then it’s tough to say it’s reliable and valid. Now I’m not saying that each blog post your read or article you find should be peer reviewed and formatted as a body of research, that would be silly, but are the concepts and thoughts of the writer backed by well known scientific principles and information....that should be the main concern.  

So this poses the question about WHO is presenting the information.  Heres a checklist that I think is important:

  1. They should be well versed in up to date research in the field

  2. Have an objective viewpoint (as reasonable as possible..remember there will always be bias)

  3. Be able to interpret all of their knowledge for you, the consumer, in a simplistic way so that you’re able to take action right away (aka really good at communicating).

This allows you, the reader/consumer, to be confident in the information presented and know that it is the most up to date thoughts/theories/practices in the industry (plus you’ll be able to utilize that info right away). Unfortunately not every source will have these characteristics...be very wary of mainstream media, remember they are trying to get clicks, views, ratings, and become more popular.  Unfortunately science based, objective viewpoints can sometimes be boring and don’t cause controversy because there isn’t a stance. And if there is, it’s usually in middle. Not great for ratings. People love to debate, state their opinion, be the ‘expert’, and mansplain/womansplain at any chance they get, especially on the internet. So the more that happens on a topic written by a news outlet the better.  That means the information presented is usually extreme in one direction (aka heavily biased) and if there is research referenced, it’s usually taken out of context to feed the agenda. Here is my one tip about research:

***It is never an absolute or ‘the end’** That one piece of research (if it is done well) controls many variables and presents some data. This data is then interpreted and explained, usually in reference to the hypothesis at the beginning of the study. This is only one sliver of the bigger pie.

But what does the media do? Uses it as doctrine and that there will never be any other way or method.  This is why you see such a back and forth on health topics in mainstream media. (Eggs anyone?) So my biggest tip to you, the consumer is to take the main media articles with a grain of salt.  If they are speaking in absolutes, it usually is to stir up controversy and the research presented is taken out of context.

What are Some Trusted Resources?

Now, where do you find the legit information? Like I was saying before, science based and objective, plus great communicators.  Below are some of my favorite resources:

Precision Nutrition (Health, Nutrition, and Exercise): https://www.precisionnutrition.com/blog

ThePTDC weekly articles: https://www.theptdc.com/category/best-fitness-articles

EXRX.net (Exercise Specific): https://www.exrx.net/

Stronger by Science (Exercise Based): https://www.strongerbyscience.com/category/articles/

Alan Aragon (Nutrition and Supplementation)...also follow his social media: https://alanaragon.com/articles/

Main Certifying Bodies: ACSM, American Heart Association, Eatright.org

And this just scratches the surface. I’m in the camp that more information usually isn’t the issue, so I don’t want to overwhelm.  More often times it leads to inaction, which doesn’t help. So let’s leave it at these sources for now. If you would like additional links or resources, feel free to reach out.  I would love to help!

If you’re lost and need guidance…

My intention today was allow you to start building the skills to think for yourself and continue to decipher some of the bs out there.  Hopefully this helps. And as always, if you’re completely lost or don’t want to think about any of this, then contact me at ryan@continuedperformance.com. I will do the thinking for you and set you up with a customized approach to improve your health and wellness in the most efficient and effective way possible.


Tired of Empty Promises and Misinformation in the Health and Fitness World?

Turn on the TV, browse the internet, scroll through Facebook or IG, and you’ll get an overload of exercise, health, or nutrition information (maybe products) that are promising amazing results all with a reasonable price tag. But do they work?  Maybe, but I’m sure there’s a catch. That ab roller or exercise gadget?...look at the fine print because you’re not looking like that ripped 6 pack model unless you change your current eating habits. That new juice cleanse that Gwenyth Paltrow is promoting?  Good luck ever eating ‘normal’ again to sustain your initial results...The best diet (Paleo, Keto, Whole30, blah, blah, blah)...could be a great short term experiment, but hardly sustainable for the long term. Unless of course you like yo-yo dieting, then go for it!

I get it...especially since I’ve dedicated my professional career sifting through a lot of the bs out there. The crazy thing is I’m a fitness professional and this stuff can be confusing...I can only imagine how you, the consumer, feels when trying to navigate all the health and fitness info on the market.

My goal today is to help clear up the confusion and let you make smart, well informed choices that will help you, not hurt you...and I don’t say that lightly because there are definitely programs and products out there that can hurt you (I’m looking at you Gwenyth)...but how would you know?

Well, let’s deconstruct the bs. There are usually some characteristics or trends to a lot of gimmicks on the market today including:

  1. Promising results that seem too good to be true

  2. All you see are fitness models, not real people

  3. Heavy media influence

  4. Results seem too good to be true


Breaking Down the Information (Some things to look out for)

1. Promising results that seem too good to be true

  • Let’s face it, you’ll never change your body overnight...whether it be losing fat, increasing strength, building muscle, {insert health and fitness goal}. That change or adaptation takes time and consistency.  So if you see a ‘lose 30 lbs in 10 days’ or ‘transform overnight’ type of headline, be very wary and cautious because the body does not work like that (and it could potentially be doing more harm than good)

2. All you see are fitness models, not real people

  • Now, it might be marketing suicide to put average people, that don’t look extremely fit, on an ad campaign, and the product or program might not sell all that well (just speculation)...but what I’ve slowly started to notice, especially with my own business, is that the low hanging fruit (individuals that want the quick fix and instant success) are the only one’s drawn to that type of marketing.  Meaning they don’t want sustainable anyway (which is what you see on some of my success stories)...it’s not their style.  They're’ almost ‘comfortable’ losing and gaining, jumping to the next flashy object.  The unfortunate part? That’s all you see...so you accept that as the ‘norm’...you try it, it doesn’t work, and think hmm, this health and exercise stuff just isn’t for me and never do it again or very seldom at best.

3. Heavy media influence

  • Oh the media. What could be a great outlet for fitness professionals to spread the word about useful, effective, and sustainable health and fitness regimens, is often outweighed with clickbait and trendy stories that most of the time confuses rather than helps or guides. But, this isn’t a sob story for myself and other colleagues (we’re still fighting the good fight), rather a wake up call to you, the consumer, that seeing something from a news source should be taken with a grain of salt...remember they just want your click, and might not have your best interests at heart when trying to do so.

4. Results seem to good to be true

  • Can’t reiterate this enough.  Run the other direction as fast as you can! Consistent habits are the only way that the body will produce lasting change.


So, where does that leave you? Do you just give up on the health and fitness stuff?  Say, ‘it’s not for me’ or ‘if everyone is against me, then why should I even try’. Well that’s one way you could go with it, but I’ve got a better idea…Change your sources!

Next Steps…

If you’ve always done things one way and it’s never worked or you always go back to where you started, then it might be how you’re trying to do things. Evaluate what you’re doing with the 4 tips above and if they don’t pass the test, then it’s time to find something that is proven to work for the long term.

Next week’s Newsletter will cover strategies and principles to implement that will set you up for long term success when it comes to your health and fitness…so stay tuned!


Want to try a new approach now, but lost on where to start? Reach out by emailing me at ryan@continuedperformance.com and I will help you evaluate your current situation to get you on the right track (at not cost to you). If you don’t like my advice, no harm, no foul and we can go our separate ways.  But I challenge you to at least give it some thought, especially if you feel like you’re going in circles.

Also, I would love to hear from you…what are some of the craziest products or headlines you’ve seen in the past 6 months? Shoot me an email with your response.


How Much is Too Much When It Comes to Exercise?

I was recently given a series of questions by a freelance reporter in her search for sources regarding exercise and determining whether you’re doing too much. The questions were kind of vague and open to interpretation, so I kind of took it the direction I thought was most appropriate. But I think this can be a very serious question for someone just starting out or starting back up after a long break from exercise. Even though the intentions are good and you are super motivated to get back in shape, it may be doing more harm than good.

So take a look at my responses and utilize the information to make smart, beneficial decisions regarding your exercise regimen.


The big question….how much is too much when it comes to exercise frequency or duration? And the answer? Well it depends….on a lot. Here are some guidelines to help navigate on your own.

1. Define what it means for someone to over exercise/push yourself too hard? Is this subjective?

  • First, let’s define what too hard is and the type of exercise in question. When it comes to exercise are you talking about aerobic or anaerobic exercise? Because both of those will have different measures, both objective and subjective.

    • Aerobic exercise has some viable objective measures such as heart rate and VO2max. Usually there are specific percentages of the maximum measure that an individual will work at to elicit a desired training effect or adaptation. Maybe if an individual goes above those measures for too long, too fast, or too high, then they will be exercising too hard?

    • Anaerobic exercise, which I will refer to as resistance training, has other objective measures that can be used. They include max strength or force output.  This is usually measured by a 1 rep max, which will determine how much resistance can be used at one time for that specific exercise. A percentage is often used for a desired training adaptation, but if an individual uses too much or goes too long, then they may be pushing themselves too hard.

  • I would also agree that there are useful subjective measures that can determine if someone is exercising too hard. This includes what is commonly known as the Rate of Perceived Exertion scale or RPE scale. The scale allows the individual to rate the intensity of the exercise on a scale (1-10), which will give the practitioner or the individual an idea of how hard/intense the exercise is at that current point in time. By all means, not fool proof, but good data nonetheless.  

2. How can someone tell the difference between moments when they should push through the pain, and when your body is telling you it's time to take a break?

  • I would say that as general advice and also advice I give my clients is that there should never be pain during exercise.  That ‘no pain, no gain’ motto is really dumb and a bunch of bs. And myself, as a fitness professional, know that my first duty is to not harm my clients, so I would never push them to a level of pain. And if they are experiencing joint pain, I would recommend they go and see a specialist (ortho, PT, etc.)

    • Now if you’re referring to ‘pain’ as muscular fatigue during exercise (either aerobic or anaerobic), then that is something completely different. That is where the muscles/tissue are working to the point of fatigue, which will cause the nervous system to respond accordingly (muscle burning sensation).  That is more often then not ‘normal’ and should be expected. Now, it truly depends at where the individual is at with their current fitness level on whether they should even get to that point. If it’s a beginner or someone who hasn’t exercised in years, then it isn’t really necessary starting out and I would probably advise against getting to that point, let alone pushing past it. Now for a well trained individual that has been exercising for 1+ years, then by all means get to the point.  But it should be in the muscle belly and a focused contraction from the muscle, not just mindlessly going through random stuff to make it harder. And never joint pain.

  • If there is anything funky in the joints or if that level of intensity is happening often without adequate recovery, then the body may start to break down. Fatigue, not feeling well, constant aches or soreness, foggy headed, and other symptoms may be a sign of overtraining and rest should happen immediately.

3. Everyone has their limits. Is challenging them a sign that your workout might be too intense? What's a tell-tale sign that the routine you have for yourself goes beyond your skill set/capabilities?

  • I would say it’s ok to try something new or push yourself, but to use common sense and be smart about it. If that starts to become the norm, then your body may react negatively.  Remember, exercise is supposed to benefit you and prevent a lot of negative things from happening (disease, chronic conditions, etc.), but as with anything, too much of a good thing can cause harm or negatively affect you.  Even too much water can kill you…

  • Also, going back to the last bullet in question 2 will answer the 2nd part of this question. Overtraining is a real thing and if you have 1 or more of the symptoms, then it’s best to rest.

4. If your workout is too intense, how will it reflect in your physical body, and mental stability? Does your mood change, your appetite, your confidence, your stamina, etc.?

  • The body is very complex and one system affects every other system, whether we like it or not. This means that if we’re taking a toll on our muscular system, cardiovascular system, and pulmonary system, that the other systems may be feeling those same effects.  This includes the nervous system, which will affect mood, confidence, and many other things; the endocrine system, which may lead to hormone imbalances and also affect some physical/mental states; your digestive system, which will affect appetite and how well your body is able to absorb nutrients, which in turn may affect every other system in the body; and also your immune system, which could lead to a decreased ability to fight off viruses and you may get sick a lot quicker. So as you can see, too much intensity or too much exercise can affect a lot of things.

5. In the context of "everything in moderation," are there workouts you just shouldn't do every day, or multiple times a week? Give some examples and explain why performing these types of workouts x amount of times per week might be too intense for your body.

  • As a general guideline, there should be at least 48 hours rest in between resistance training bouts for a particular muscle or group of muscles. Now, as always, there are exceptions to the rule. How much is being done (sets, reps, time, rest, etc.)? At what intensity (easy/hard)? Let’s say a client came in and we did some low level isometrics for a particular area, but went really heavy/intense on another.  I would probably be ok with doing some more of those isometrics the next day (if they felt ok of course), but would recommend resting the intense resistance training. Recovery is just as important as the workout. So for a lot of these ‘HIIT’ or interval style classes, I would recommend doing them 1-3 days per week, with at least a days rest in between or something that promotes active recovery (yoga, light walking, any light cardio really, etc.). If you’re doing those every week because you just signed up for their ‘unlimited package’, be very cautious and pay attention to your body.  You might be at a high risk of injury, both acute and chronic.

6. How is your form affected when your workouts are too intense?

  • This will depend highly on the individual and their skill set.  I’m sure a pro athlete does very well under high stress/high intense workouts, but a beginning mom of 3 might have a tough time.  So if you’re just starting out, I would recommend to progress yourself appropriately. Learn how your body moves and pay attention/be mindful.  Once you start getting better at moving, then start bumping up the intensity, but not to the point of where you’re mindlessly moving. Again, that puts you at a higher risk of injury with minimal upside.

7. Can working out too hard and too much affect your immune system?

  • As I sort of touched on in question 4, working out too hard/too much most certainly can affect your immune system. Like I stated, the body is made of many systems that are all interdependent on each other.  So even if it’s not a direct effect, too intense of exercise can have a heavy influence on the immune system.


Pretty intriguing questions and something that I think a lot of us struggle with when figuring out how much exercise to do….here are the main takeaways.

  1. Don’t exceed your current tolerance levels.

    • Pay attention to your body. Never push through pain (joint pain specifically) and don’t overdo you’re training. Overtraining is very real and if you’re experiencing symptoms (persistent muscle soreness, elevated resting heart rate, increased susceptibility to infections, increased incidence of injuries, irritability, depression, etc.) then see a medical professional or rest!

  2. Use different measures and data points to track what your body can tolerate

    • Now don’t get me wrong, if you want to see progress, you WILL have to challenge yourself. Bullet 1 is eluding to doing wayyyyy too much. If you’re doing just enough to push yourself past ‘equilibrium’, then you’re body will progress appropriately. But how do you know? Like I stated in question 1, there are both objective (heart rate, VO2submax, HRV, etc.) and subjective (RPE, self recording, etc.) to help determine data points. This will give you the info necessary to know if you’re doing too little, just enough, or too much.

  3. Don’t let this stop you from exercising

    • Exercise truly is a medicine! And as such, you must get the appropriate ‘dosage’. Once you have that figured out, or at least in the ballpark, exercise and exercise often! You shouldn’t be afraid to exercise because of the risk of doing too much (and that wasn’t my intention with this article)…Think of all the other ‘risky’ things you do on a daily basis (driving a car, chopping vegetables, texting while walking/crossing road, etc.). Silly, but makes a point nonetheless. You’re smart, so just make sure you’re paying attention to all of the variables and you should be just fine.

  4. Follow general guidelines as starting point and adjust as needed

    • ACSM (American College of Sports Medicine) currently recommends:

      • Adults should move more and sit less throughout the day. Some physical activity is better than none. Adults who sit less and do any amount of moderate-to-vigorous physical activity gain some health benefits.

      • For substantial health benefits, adults should do at least 150 minutes (2 hours and 30 minutes) to 300 minutes (5 hours) a week of moderate-intensity, or 75 minutes (1 hour and 15 minutes) to 150 minutes (2 hours and 30 minutes) a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity aerobic activity. Preferably, aerobic activity should be spread throughout the week.

      • Additional health benefits are gained by engaging in physical activity beyond the equivalent of 300 minutes (5 hours) of moderate-intensity physical activity a week. ƒ

      • Adults should also do muscle-strengthening activities of moderate or greater intensity and that involve all major muscle groups on 2 or more days a week, as these activities provide additional health benefits.

If you’re lost or this seems pretty overwhelming, feel free to reach out. Put your exercise regimen in the hands of a trusted professional and it will be one less thing you have to think about. Reach out to ryan@continuedperformance.com and I will help guide you to feeling and moving better for the long term. And I’ll know exactly how much exercise you should be doing. Happy exercising!

Best,

Ryan

 How to Find Guidance When You're in Search of Answers with Health and Fitness?

I’m a member of quite a few professional groups on social media and there are usually a wide variety of topics discussed.  One that I see pop up frequently is the topic of calories and weight gain. It usually goes something like this….

“I have a client who weighs _____lbs and has lost ____lbs.  We track their food and he/she is around ____kcals/day with very strict macros.  They also workout 3-5 days per week, usually a mix of strength training and cardio. But…….they’re not losing weight and getting very frustrated, what should I do?!”

Well, first, it’s tough to give an opinion based on such little detail. (Even though it’s funny when other ‘fitness professionals’ give absolute recommendations thinking they have it all figured out.. but that’s a different topic entirely.)  So I ask myself “how can I still guide without coming off as a know it all?” It usually involves some general recommendations or things that have worked through experience or maybe I have seen it recited elsewhere at some point in time. And even though that doesn’t create a specific, absolute, this is what you have to do answer...it at least allows the original poster to start exploring, researching, and trying.  Because let’s face it, when it comes to this health and fitness stuff, there will NEVER be the exact same road/path to the end destination. (And that also holds true for your own, individual experience.)

That was a tough thing for me to admit early on in my career.  I thought ‘hey, I’m smart, I got the hang of this stuff, I know all the answers!’  And that’s partly true. I was getting great results with my clients and I felt very confident in my abilities.  Until they stopped working or were only for the short term. What happens when you’re training a client for 5, 10, 20 years?  Well I quickly learned that my short term solutions were exactly that and when my clients started to regress or quit all together, I knew something needed to change with my approach.

The best advice I’ve gotten on this was during my time at the RTS courses in Oklahoma City. ‘You will never have all the answers, but that shouldn’t stop you from trying (within reason), and that’s what makes this enjoyable...Always figuring out solutions to puzzles’  That really hit home for me.

Back to the start of my career...I was ignorant to think that I would know everything about everyone at every point in time and get great results forever.  I was really good in the beginning because that’s all I knew. I had never trained a client past a few months starting out, so I was lost.


But fast forward to today and I now know that it was ok to not know everything.  That’s part of learning and getting good at using the resources available to you. Trial and error is the name of the game (again, within reason).  But the cool thing is I’ve had way more success using guiding principles rather than absolutist statements with any of the clients that I’ve trained.  Because there’s an end with those absolutes, a destination, a finale. But I have quite a few clients who want to train to live longer, so the only finale with that is death! (Sorry to be so morbid)  So what do we do? Well of course we have shorter term goals scattered throughout their training regimen and lifespan, but a lot of it is trying stuff out to see if they like it or maybe working on a very specific piece of the puzzle to see if it helps improve the whole or any number of things, since we do have quite a while together.  Because let’s face it, a client that’s happy, enjoys exercise, and continues to do it day in and day out will more than likely live longer and that’s why I got into this business in the first place. Not to get a few metrics down for a few months, but to make lasting, long term relationships to help individuals improve their health and fitness for a lifetime.


Anyway, enough rambling about me, what can you get out of this post, right?


Well I encourage you to also use a set of guiding principles with your health and fitness.  Here are a few that I try to live by daily that you can hopefully adopt and start to implement:

  1. Don’t be afraid to try something and be ok with failing

    • This is probably the hardest for me, which is why I put it number one. I analyze everything, which leads to inaction. I’m trying to improve every day to make small, attainable actions that help propel me forward.

  2. Consistency is key

    • Doing those actions I create in principle #1 EVERY day.

  3. Always try to improve and learn from what you tried (and most likely failed)

    • Failure is feedback, which I learned through a Precision Nutrition course very well. Failure will more than likely be a common occurrence, but it should allow you to grow and learn rather than give up or feel defeated (not that those feelings won’t exist, but it’s how you deal with them that matters.)

  4. Be grateful for what you have and what you’ve accomplished, don’t dwell on what you don’t have and haven’t accomplished

    • Going back up to the start of this post, all the trainers that inquire about their clients usually miss the successes, which are such a BIG deal. Yes, I’m all for improving and getting better and finding solutions, but don’t miss out on the steps that got you there.

So I guess after all that, don’t be afraid to get started with an exercise program or nutrition habits because it’s never too late to start and the process is half the enjoyment.  If you need guidance and feel lost, don’t hesitate to reach out and we can chat about your ‘triage plan’ or what you need to focus on first to make the most impact. My email is ryan@continuedperformance.com or you can fill out the ‘Get Started’ tab in the right hand corner. Get out there and take some action!

Best,

Ryan


How I Overcame Lingering Shoulder Pain After Years of Neglecting It.

My left shoulder had always been a nuisance.  I couldn’t remember a time when it hadn’t bugged me or felt achey, and not just during physical activity or exercise.  It was usually a constant 24/7. It was a pretty defeating feeling knowing that it was tough to still do the things that I like doing without some type of nagging issue in my left shoulder.  I couldn’t resistance train without some type of pain, I couldn’t run without an ache or two, sports were a no go, even just a casual walk could sometimes irritate it. But why? Why was this continuing to be an issue even though I followed multiple protocols or videos on how to ‘fix’ the issue.

It was up until around 2016 that I realized I needed to make a change and the routine that I was currently in wasn’t making any improvements and potentially making things worse.  Being a fitness professional I had a decent understanding of the body and the mechanics of my joints, but still didn’t know why my shoulder was bothering me. Enter RTS (resistance training specialist) and MAT(muscle activation techniques).

These two programs changed things around in a hurry and I finally started to feel better for the first time in years….mind blowing. And the reason?  I paid attention to my body (my joints, muscles, nervous system, etc.) and catered my resistance training and exercise to that. Tom Purvis states it beautifully in saying ‘only exercise what you have available, what you’re able to own (control), and what you’re able to tolerate.’  Those 3 simple little statements were a game changer.


You see, I came from the sports world where ‘no pain, no gain’, ‘lift as much as you can’, ‘if you’re not puking you’re not working hard enough’ was the norm. (In retrospect, I shutter at how idiotic not only I was for listening/abiding, but the coaches and ‘trainers’ were for spewing this stuff...but hindsight 20/20 and that is neither here nor there). But that’s all I knew and that’s how I continued to train after I was finished with sports. So not only did my body suffer the effects of football, a pretty contact heavy sport, but also the intense, externally focused training regimen that I continued for years after I was done playing.

The crazy thing is my body could tolerate it.  Being young, I could put myself through an intense resistance training session and other than the ‘I can’t walk feeling’ or some residual soreness, I usually felt pretty good.  Fast forward to when I started to feel the effects, and man, that same intense workout really put a toll on my body. My joints were usually achey, my muscles were usually really sore, and sore for many days after, I usually felt run down and fatigued.  Something was up, but I couldn't figure out what? I’ve been doing what I always do...what gives?

You see, the body has a specific level of tolerance to exercise and that changes over time based on multiple variables including age, environment, fitness level, exercise regimen, health conditions, and plenty of other influences. So as I was getting older, my body’s ability to tolerate my usual exercise regimen was fading fast.  But I was too ignorant to realize that. I thought I could do the same thing forever…*face pound* The sad thing...I was just starting my personal training career and kind of expected the same thing out of my clients. Boy what a mistake and I’m glad that I continued to grow and learn so that I could change my process and way of thinking.  Not only have I seen a vast improvement in my abilities, but my clients have as well.

So fast forward to present day after realizing that I need to cater my resistance training and exercise regimen to my body for safe and effective exercises...the results are astounding.  My shoulder feels 100 times better (still not 100%, but after years of neglecting I doubt it ever will), I am stronger than when I was playing football, my joints feel great, I always have more energy after I exercise, and my body is firing on all cylinders.  What’s so great about that? Now I can do whatever I want without having to worry! I can go for a run without feeling the after effects, I can do house work no problem, I can throw around the football or baseball without issues. Pretty cool, right?! And all it took was being more mindful and paying attention to the 3 parameters that I mentioned above (created by Tom Purvis):

  1. Pay attention to what you have available

    1. Check how far your joints move and stick within those boundaries...never pushing past their max range of motion.

  2. Control your movements

    1. Whatever exercise you’re doing, do it with a purpose, intention, and control.  If you’re going really fast or mindlessly executing it, then some adverse effects will more than likely be happening.

  3. Determine what you can tolerate

    1. This also requires a bit of mindfulness, but more so with what happens after your exercise.  If you’re really sore or fatigued, then you know you did too much.  Ideally there is just a tiny bit of soreness, if any at all, and you have a good amount of energy.  Feeling better than before the exercise, that’s always the goal!

I almost guarantee that if you have some type of injury or lingering ache, that these guidelines will help improve some of those issues.  It will allow you to exercise appropriately and build up strength the right way. So try it out and see what happens. I would love to hear how it goes.  Shoot me an email and tell me your progress at ryan@continuedperformance.com

Also, if you’re still lost when it comes to exercise or if you feel like what you’re doing isn’t working, I am currently have 3 spots open (2 have already been filled), but hurry, they will fill up fast before summer!  


Follow this link to fill out the application and we will see if we’re a good fit.

https://goo.gl/forms/1gVjPwFVEbvi4jJi2


Are You Maxed Out on Time When It Comes to Making Health and Fitness Changes?

*beep, beep, beep, beep*

Alarm clock goes off and the countdown begins before you have to get ready (usually pretty quick) for that dreadful commute to work; lucky if you’re even able to get a bite in for breakfast or prep your morning coffee. As soon as you get to the office, work starts. You might chat with a few coworkers here and there, but the longer you wait, the more that unread inbox goes up. Morning might consist of meetings, responding to emails, getting tasks done, putting out fires...and then lunch.  But do you really need to waste time going somewhere or leaving your desk? Again, the more you wait, the more the inbox piles up. That inner dialogue starts, “Let’s just stay at the desk and eat whatever I can find or is in the building (maybe a prepped lunch, but most weeks there wasn’t enough time for that)”. After lunch, that afternoon lull hits, but work doesn’t stop….maybe a coffee break? You rally and finish up the last bit of work for the day, try relentlessly to get that inbox to 0.  Day done! Time to commute back home. You walk in through the door, probably exhausted….What’s for dinner? Ah, remember there was no time to prep, and now you’re at the point where you will donate your left arm for a meal. So you do what's easiest or quickest. Maybe takeout, frozen dinner, or just open a bag of chips. Once you satisfy that gnawing hunger, you can at least think straight, but again, too much time to make something healthy and nutritious. So you scrounge up whatever you can to get in some calories, then hit the couch (or bed if it’s been a really tough day).  Maybe watch a few shows, sports, movies, read, then next thing you know, time to snooze and start it all over again. No workout, no exercise, no nutritious meals. No making health a priority type of lifestyle. That’s for people who have time...and that’s not you. So the cycle continues for weeks, months, maybe even years, and next thing you know, you look in the mirror and can hardly recognize the person staring back. What happened?!

During my initial consultation with future clients, I get this a lot. They never think it could happen to them, but next thing you know they’re out of shape, lethargic, unmotivated, often have aches or pains, and can’t seem to get out of a funk. But the tough thing is that they don’t see a way out, that they’re going to be stuck like that forever...that change seems impossible.

Now I primarily work with busy, driven professionals and to say time is at a premium is an understatement.  Their concern for incorporating this exercise and nutrition stuff into their current lifestyle is very real and may seem too daunting to even think about.  When, how, where? But after a chat about their current lifestyle, and diving deep into what they’re currently doing, I’m able to provide an objective viewpoint; a different perspective that they often can’t see.

When you’re in thick of it (aka living your life), it’s tough to take a step back and evaluate.  But since my initial meeting is meant to listen, rather than explain, I can get a better understanding of where you’re currently at and what action needs to happen to make the most effective change.  My thought process is to utilize the smallest changes that make the biggest impact. Remember, time is at a premium, so we want to make the most of what you are able to dedicate to exercise and nutrition.


And this is usually where I see most people struggle that have tried to change their exercise and nutrition on their own. They look for big changes, often a lot of them at once, that have a minimal impact or they get so overwhelmed that they go right back to where they started.  

Let’s say for instance you’re in a similar situation as the story above, what would you change?  Where would you start? What you recommend?


Sometimes it helps to write out everything that’s going on, so that you can get a satellite view of the situation.  This might help to evaluate and decide on what needs to change.


I would start with what does this person want to change (their goals) and then figure out why they want to change it...if we stay surface level, there will be minimal motivation to change, and change usually won’t happen.  And if it does, it usually doesn’t last long. So go back to last week’s write up and figure out your why.


Once we have that, then we can start making decisions on what to change.  Because let’s face it...change has to happen….you can NOT continue doing the things that got you to this point.  A tough thing to admit, but it is the reality of the situation. So do not fall for ads, media, influencers that tell you it will be quick and easy.  That is very misleading and unless you ‘wake up’ from the fog or blinders, then you will continue to stay at the weight you’re at, continue to feel those aches and pains, continue to feel fatigued doing the simplest tasks. Change will take time and it won’t be easy, but the dividends are well worth it.  

So for the person above, I would start small. What can they commit to?  And everything I suggest must be a team effort. If I force or demand, then they are less likely to comply or adhere to the suggestion.  Once we have some ideas….Can you walk or be more active during the day? Any time to workout (home, building gym, etc.)? Can you prep a few meals per week?…then we can start to evaluate and plan.

You must feel confident with your new habits or changes.  If something feels too daunting or difficult, you must regress and make it so simple, that you could do it in your sleep.  So let’s say for instance you plan to workout 30 minutes 2x/ week at home. Great start, but when it comes to actually doing it you feel it just looks good on paper.  When you think of the logistics, your motivation, the reality of it...you feel like it will never happen (3/10 confidence). So let’s cut it in half...15 minutes 2x/week, or 30 mins 1x/week.  That’s better...now closer to a 7 out of 10. But what can we do to make it a 10/10. Let’s say 15 mins 1x/week or 5-10 mins 2x/week. 10/10, no problem.


Now the cool thing that happens when we figure out a 10/10 is that you’ll stick with it.  You’re confident and know that it will get done. Once you stay consistent for the next 4-6 weeks (or shorter if you like), then we can re-evaluate and maybe add another day or more time.  And usually you’ll feel just as confident. Then the success starts to snowball. But that only starts with being successful in the beginning! And how does that happen? By making your habits/changes doable and a 10/10 confidence level.  If it’s not, let’s say you wanted to do 3x/week at 45mins...again great goal and it would be awesome if you followed through with that, but often times it never happens. The motivation isn’t there, so it takes a back seat. And the cycle repeats.


So my best advice for figuring this stuff out on your own:

  1. Write down what a typical day or week looks like for you, this will help you get an overall, satellite view. This will make it much easier to be objective.

  2. Think of what you want to change and why you want to change it.

  3. Once you have your goals in mind, come up with the triage plan (what needs the most attention first and what will make the biggest impact with the least amount of effort)

  4. Evaluate your new behaviors/changes and make sure they are at a 10/10 confidence level.  This will ensure that you stick with them.

  5. After a trial period of 4-6 weeks, re-evaluate and see if you can add or increase your changes.  Always making sure they are a 10/10. If not, continue course and stick with what you’re already doing.


That will be the beginning of the process.  Once you have a solid foundation, it will be a lot easier to stay consistent and feel motivated to make this a lifelong commitment. And if you’re looking for guidance on how to do any of this, fill out the link below and we can see if we’d be a good fit.

https://goo.gl/forms/runFnszzd4MbUeKF3

Best,

Ryan


Don’t Know Where the Time Went? Learn How to Get Back into Shape and Stick With It.

Let’s start with a visualization:


Your 20s: You had all the time in the world and could focus on exercise. (Even if you didn’t, you still felt ‘in shape’) You felt healthy, you had tons of energy, and any activity you decided to do happened with ease.  If you had a few minor injuries, aches or pains, they healed quickly or went away before you could even remember you had them. Your body was resilient!

Fast forward to your 30s or 40s and beyond…Now, life is a little more hectic, free time comes at a premium and health/exercise often takes a back seat. Anything you do might feel a little more difficult than your younger years.  Even doing something as simple as getting up from your couch can feel like a chore. Fatigue sets in quickly, those aches and pains are prominent and not going away, and moving your body becomes an annoyance.  The worst part? Not knowing if those feelings will ever get any better….if this is your new normal.

Where do you go from here?


Well, I’m here to let you know that you don’t have to stay in this rut! You CAN move better, feel better, and have more energy to do the things you love to do. Your body CAN improve and adapt to create a new normal.  Wherever you’re at in life, you have the ability to change for the better. The ability to feel physically and mentally strong, and capable of taking on any challenge without worrying about getting hurt or too tired. All while building fitness into your life, without it taking over.


How do you do that? How do you motivate yourself to start to change?


Must discover your ‘why’.


  • I’ve talked with countless potential clients that seemed ready to begin changing their exercise and nutrition habits, but it never happened. It was just talk. And as great as their intentions may have been, if nothing changes, then there will be no resulting response (won’t feel better, won’t move better, won’t get into the shape they’ve been longing for). So here’s how you can find your why to motivate yourself….ask yourself these questions (thank you Alwyn Crosgrove for the inspiration):


  1. Why do you want to workout?

  2. Why is that important?

  3. Why now?

  4. Why didn’t it work when you tried before?

  5. What’s different now?

  6. What will change when you achieve the goal?

  7. Why is that important?

  8. What happens if you don’t get into shape? What are the consequences?


  • Once we get these answered and your why out in the open, then you can look at everything objectively and get to work. This should spark that initial motivation


What happens next?


  • People like to be happy, which means everyone usually gravitates toward pleasure, not pain

  • When it comes to the gym or working out, it’s a general rule of thumb that some discomfort must be tolerated in order to see results - look better, feel better, perform better...but it shouldn't be extreme

  • Most people don’t want something that makes everything worse, which is often what you get with a lot of workout or nutrition programs

    • They are usually extreme, short term, quick fixes that often aren't sustainable and make you feel awful...why would you stick with something like that?  (Most usually don’t and the few that do ‘survive’ often have long term, irreversible side effects; ie binging/fasting, poor relationship with exercise and food, all or nothing, can’t enjoy anything or feel guilty, constantly beat themselves up if they make a ‘mistake’)



So what’s the solution?  How do you stay happy and enjoy the process?


Don’t fall into the trap of doing too much at once


  • So here you are, super motivated because you found a deeper meaning, and know that you should feel happy or good during the process, let’s get it all done RIGHT NOW!


  • Big mistake….usually that is too big of a strain on your willpower and next thing you know, you’re right back to where you started because that’s comfortable and easy.


  • Instead, you must create small, sustainable habits/change in order to see progress.

    • Maybe that’s 15 minutes a day of exercise to start.  From there, evaluate how attainable that was, then adjust.  If it was ‘easy’ or a 10/10 in terms of your confidence level, bump it to 20 or 30 minutes.

    • Whatever it is you’re trying to change (exercise or nutrition) make sure that you can do it with ease and don’t make it overwhelming.  This is key to ensuring lasting change.



So...the start of a new visualization:


Current age:  You’re fit, healthy, and full of vitality.  You’re strong, confident, and able to do anything you choose (without the aches, feeling winded or tired).  The best part? Its sustainable. It’s a lifestyle. It’s not a fad or quick fix. It’s here to last. Are you ready to get started building a better body?  A body that allows you thrive?


Reach out and inquire about getting your own custom exercise program to start improving your health and fitness.

Are You Tired of Feeling Achy During Exercise?

When it comes to exercise and pain, it can be a touchy subject.  First and foremost, if the pain is excruciating and acute, go see a healthcare professional (doctor, orthopedist, physical therapist, etc.) in order to make sure everything is ok.  You may need a specific treatment plan in order to get everything up to speed. Once you get the all clear, you can start with an exercise regimen. But what should you do?

My philosophy is to work on the pieces that affect the whole. If we can get each joint functioning optimally, meaning the muscles and other tissues around it strong, then you should be able to do any physical activity, exercise, sport, etc. without any reservation or discomfort/pain.  This is where the slogan ‘Build a Better Body’ originated. And the cool thing? It works, and works well.

Let’s take a look at what some of my clients were experiencing prior to working with me:

  • Prior to starting in June of this year, I hadn't exercised seriously in quite some time and I realized I needed some professional help to both motivate me and to address a couple physical issues.  My main goals were to build strength while avoiding (and hopefully improving) joint pain and to lose weight.

  • I started training with Ryan in March of 2018 because I was not happy with the progress of just working out by myself and was tired of having achy muscles. My main areas of focus were to lose weight and to build strength to get rid of pain.

  • My main goals that I wanted to accomplish were weight loss and increasing my strength and flexibility.  Prior to beginning training I had a few physical ailments (bursitis, shoulder pain)

  • My goals were to strengthen specific muscles and have a customized regimen that worked for my body, relieving any pain or exhaustion that used to come with my old workouts.


Now let’s fast forward and look at some of these results where if you build the pieces, you start to feel better, stronger, and have less pain (oh and start to notice the weight decrease as well, but that’s for a different topic):

  • Since starting, I have improved my strength, seen significant weight loss, decreased joint pain (shoulder and low back).

  • Since beginning the process back in March, I am now stronger and have the skills to continue to build my body into the shape I want. Ryan was able to understand my aches and pains and guide my workouts to help build strength in those areas.

  • Since I’ve started training with Ryan I have accomplished a lot including increasing my strength, improving my body awareness and coordination, and decreasing my body fat percentage.

  • Ryan was able to help me accomplish my goals by first educating me on effective training, showed me the proper technique and form on using various strength training equipment, and more importantly motivated me by using data to quantify his training plans.

  • In the past year, the results have been excellent and I have had improved results (increased strength and added muscle mass/definition), decreased pain, higher energy levels and reduced fatigue.  


And these are just a few of the many results that my clients have seen.  One piece of feedback that I get pretty regularly, once they are starting to feel better and move better, is that they start to notice the effects in everyday life….the ‘little’ things.

  • Ryan is a wizard. I feel I’m progressively achieving my goals

  • Increased strength - being able to do things easier - picking up salt from Home Depot and new battery (60lbs)

  • Increased mobility (everything is easier) - walking up and down stairs

  • I've felt much better (more energy).

  • Decreased tightness in the hips; conscious of making that feel better; Decreased waist size

  • Legs getting stronger; More endurance and stamina; More sustained energy (not as many afternoon lulls)

Pretty awesome stuff! It just goes to show how much of an effect exercise, specifically resistance training, can have on your body, which will then carry over to your quality of life and so many other aspects.

When starting a strength training regimen, make sure to follow these guidelines to ensure safety (and more than like the feel good benefits of exercise):

  1. Make sure your form and position are correct; pay attention to how your joints are moving and never go to a position of discomfort

  2. As you’re executing the exercise, don’t just move the weight; think about the muscles doing the work and ‘feel the squeeze’ as you move.  This is a lot more effective for a lot of goals.

  3. If you’re just starting out, never go to complete fatigue or exhaustion (you’re body has to adapt first). Stop just before that happens; meaning you should feel like you could do ~3-4 more reps.

  4. Never push through pain. If it hurts STOP immediately.  You should probably get the issue checked out. Exercise is meant to feel good!  (Now there is a difference between muscle fatigue and pain; the muscles getting tired is normal and may be uncomfortable initially, but that is ok; if it is a sharp, shooting, localized issue, that is not normal and should get evaluated)

**Also, keep in mind that you have to be doing the right amount or else it could have an adverse effect.**  

  • Doing too much can potentially lead to greater issues than what you started with.  As a general rule of thumb, pay attention to how you’re feeling, before, during and after your exercise to help determine how much you should be doing:

    • If you’re super sore, exhausted, a feel awful after your exercise session, then you’re probably doing too much

    • If you have more energy, feel great, no aches or pains, feel empowered and invigorated, then you’re probably doing the right amount

So, there you have it. Some great success stories of clients doing exercise that is appropriate for them and their bodies, and reaping the benefits and results. My question to you...are you ready to do the same?

Want to get started on the right path?  Have aches, pains, fatigue, discomfort, fear of hurting yourself, lost on where to begin?  Fill out the form below and you’ll be on your way to feeling better, moving better, and building a better body for the long term.