Studio PR Fitness

Are you putting off exercising until you feel ready? Do you feel unprepared to train because you’ll be asked to do things you’ve never tried before?

We’ve all felt this. Don’t wait until you feel ready, because that day will never come.

None of us feel completely ready to try something new, especially if it’s unfamiliar and challenging. However, transformation only happens on the other side of uncertainty. If you continue to do what you’ve always done, you’ll get what you’ve always had.

You don’t have to get in shape before starting your fitness journey. We’ll meet you at your level, giving you enough of a push so you see results, with an intensity that’s sustainable over the long term.

Our coaches are experienced at working with all levels of fitness — from experienced athletes to people who’ve never exercised before.

Come on in. Your transformation is waiting.

Be Fit and Stay Healthy. See you Same Fit Time Same Fit Channel.
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How much time do you have?

I have a few spaces left for women wishing to gain back their self-confidence and love what they see in the mirror. Message me for more info.

Be Fit and Stay Healthy. See you Same Fit Time Same Fit Channel.
Be sure to Like and Follow for more great content

It's not really that Complex when you break it down and think about it.
DM for more info on how to hit your fitness goals.

Be Fit and Stay Healthy. See you Same Fit Time Same Fit Channel.
Be sure to Like and Follow for more great content

We hear it all the time - exercise is boring, every day it's the same thing over and over and over again.

How many times have you hit the gym, completed the exact same routine, and then left feeling unfulfilled?

We know we need to exercise to be healthy, but defaulting to a set period of time on a treadmill, stationary bike, rower, stair climber, elliptical, or the "get fit now" video series just doesn't cut it. There is more to it than the heart rate elevating, the sweat pouring, and the calories burning.

Message us today to get started and change the routine!

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Right now you’re probably trying to figure out the perfect time to start this fitness journey.

You might be thinking, “Those people seem really fit, I need to get into better shape before I try,” or “I’m really busy right now, I’ll go in when I have more time.”

Here’s the thing:

There will never be a perfect time.

Life will always be busy.

You’ll always wish you were in better shape.

We avoid unfamiliar situations because, for most of human history, new experiences could be deadly. Staying inside our comfort zones kept us safe from predators and danger.

However, in the modern world, thoughts like these aren’t helpful.

In fact, they’re preventing you from a potentially life-changing experience.

Here, you’ll be trying new things and meeting new people, but it will all take place in a safe, supportive environment. Here, you’ll find just the right amount of “productive discomfort” where you can challenge yourself at your own pace under the watchful eye of knowledgeable, experienced coaches.

I have a few spaces left for women wishing to gain back their self-confidence and love what they see in the mirror. Message me for more info.

Be Fit and Stay Healthy. See you Same Fit Time Same Fit Channel.
Be sure to Like and Follow for more great content

Why Strength Training is Essential for Weight Loss in Women

Over the years I’ve had many women clients always tell me that they don’t want to do weight lifting, strength training, or resistance training all due to the fear of becoming bulky or looking like a woman bodybuilder. From here I sit them down and explain to them the importance of strength training for women.

When it comes to weight loss, many women tend to focus solely on cardiovascular exercises and dieting. However, there is a crucial component that is often overlooked: strength training. While cardio exercises and a healthy diet are undoubtedly important for weight loss, incorporating strength training into your fitness routine can significantly enhance your results.

Here are 5 reasons why strength training is essential for weight loss in women and why it should not be neglected.

1) Increases Basal Metabolic Rate (BMR):

One of the primary benefits of strength training for weight loss is its ability to increase your basal metabolic rate (BMR). BMR refers to the number of calories your body burns at rest to maintain basic physiological functions. Building lean muscle mass through strength training helps to raise your BMR, which means that you burn more calories throughout the day, even when you are not exercising. Unlike cardio exercises, which primarily burn calories during the workout itself, strength training provides a long-term boost to your metabolism, making it an effective strategy for sustainable weight loss. What this all means is simple. BMR is the calories your body needs to function in order to breathe, walk, talk, and move at work so you can do your job. By exercising with weights you raise your BMR (the energy your body burns) which in turn will help you to lose weight.

2) Preserves Lean Muscle Mass:

When attempting to lose weight, it is essential to preserve as much lean muscle mass as possible. Unfortunately, with traditional dieting and cardiovascular exercises, you may lose both fat and muscle. This muscle loss can be detrimental to your weight loss goals as muscle plays a crucial role in burning calories and maintaining a healthy metabolism. Strength training helps counteract muscle loss by stimulating muscle growth and maintenance. By incorporating resistance exercises into your routine, you can ensure that your weight loss primarily comes from fat stores rather than muscle tissue.
An example of this is one of my clients before, had lost over 100 pounds by eating healthy and only doing cardio. They were too afraid to do weights but then they noticed all the loose skin. From there they had to work even harder to tighten up the muscles. That’s why I always tell clients that in order to lose weight, one must follow the recipe. Eat healthy, strength train, and do cardio. If you miss one of the ingredients the recipe is no good. Follow the recipe.

3) Shapes and Tones Your Body:

Weight loss is not just about shedding pounds; it's also about achieving a toned and well-defined physique. Strength training is a powerful tool for shaping and sculpting your body. While cardiovascular exercises may help you shed overall body fat, they do not provide the same level of muscle definition that strength training does. By incorporating exercises such as weightlifting, resistance band workouts, or bodyweight exercises, you can target specific muscle groups and enhance their tone and definition, resulting in a more aesthetically pleasing physique.

Have you ever seen a before-and-after picture where the person was heavy, lost weight, and had all this loose skin? Then you see another picture of a heavy person that lost weight but they had muscle tone and definition. The difference is that one did strength training along with eating healthy and doing cardio while the other did not. Which one will you choose to do?

4) Improves Bone Density and Strength:

Weight loss in women is often accompanied by concerns about bone health. As women age, they become more susceptible to conditions such as osteoporosis, which can lead to brittle bones and an increased risk of fractures. Strength training has been shown to improve bone density and strength, reducing the risk of osteoporosis. By engaging in weight-bearing exercises, such as lifting weights or performing bodyweight exercises, you stimulate your bones to become stronger and denser, providing long-term benefits for your overall health and well-being.
Many times have I had clients come to me with carpal tunnel syndrome or osteoporosis and over the years as they trained they all have told me that their symptoms were better. Through hard work and strength training, one can better and improve their situation.

5) Boosts Confidence and Empowerment:

Finally, incorporating strength training into your weight loss journey can have a positive impact on your mental and emotional well-being. As you progress and see improvements in your strength and physical abilities, your confidence and self-esteem naturally increase. Strength training challenges you to push beyond your comfort zone, set and achieve new goals, and overcome obstacles. This empowerment can have a profound impact on your overall mindset and motivation, helping you stay committed to your weight loss journey.

Before I log off let me just say that, while cardio exercises and a healthy diet are crucial for weight loss, strength training should not be overlooked. The benefits of incorporating resistance exercises into your fitness routine are numerous and can significantly enhance your weight loss efforts. From increasing your metabolism and preserving lean muscle mass to shaping your body and improving bone health, strength training offers a well-rounded approach to achieving your weight loss goals. Embrace the power of strength training and unlock your full potential on your journey toward a healthier and more vibrant you.

Till next time. Same Fit Time Same Fit Channel.
Ryan

Dieting is hard! I Can't find the time! It's too much work.

These are some of the things I hear often from clients. If losing weight was simple then everyone would look amazing and be happy in their skin. So to make things easier for my clients I give them this 1 simple tip. Meal Preps.

Meal prepping is a great way to stay on track with your healthy eating goals, especially when you're trying to lose weight. By planning and preparing your meals in advance, you can save time, reduce stress, and ensure that you're eating nutritious foods that support your weight loss goals. Here are five simple meal prep tips to help you lose weight:

1) Use a meal prep service

If you're short on time or don't enjoy cooking, using a meal prep service can be a great option. There are many companies that offer healthy, pre-made meals that are tailored to your dietary needs and preferences. Simply choose your meals for the week, and they'll be delivered to your door ready to eat or heat up. This can be a great option if you're too busy to cook or if you want to try new recipes without the hassle of grocery shopping and cooking. My clients do a search and find the one company that is affordable and meets their needs.

2) Create a grocery list

Before you go grocery shopping, create a list of the foods you need for your meal prep. This will help you stay focused and avoid impulse buys that can sabotage your weight loss efforts. Try to choose a variety of healthy foods, including lean protein, vegetables, fruits, and whole grains. You can also consider batch-cooking staples like rice, quinoa, and roasted vegetables that you can use in multiple meals throughout the week. And whatever you do, DO NOT go grocery shopping hungry. 😄

3) Choose easy recipes

When you're meal prepping, it's essential to choose recipes that are easy to make in bulk and that can be stored easily. One-pot meals, casseroles, and sheet pan dinners can be great options since they require minimal prep and cooking time. You can also consider making a large batch of soup, chili, or stew that can be stored in the fridge or freezer for later. I'm a gadget freak, Instant pots, air fryers, and sous-vide are all part of my meal preps. Try them out.

4) Invest in quality storage containers

To keep your meal prep organized and easy to grab and go, invest in quality storage containers. Look for containers that are microwave-safe, leak-proof, and BPA-free. You can also consider using glass containers since they're durable and can be used in the oven or freezer. Having a variety of sizes and shapes can also be helpful, so you can portion out your meals according to your needs. I personally buy a set from Costco and only use those. I hate trying to find the proper lid for my container.

5) Schedule your meal prep time

To make meal prepping a habit, schedule a specific time each week to do it. Choose a day and time that works best for your schedule, and make it a priority. You can also consider involving family members or friends to make it more enjoyable and to share the workload. Remember, the more you make it a habit, the easier it will become, and the more successful you'll be in achieving your weight loss goals. Sunday is my meal prep day. It's nice and quiet, and my chores and errands are done so from there I meal prep that way I'm ready for the week.

In conclusion, meal prepping is an excellent tool for weight loss, but it doesn't have to be complicated. By following these five simple meal prep tips, you can make healthy eating a habit and achieve your weight loss goals in no time. As I always say, easy peasy nice, and breezy

Stay Healthy and I'll see you, Same Fit Time Same Fit Channel.

Ryan

Once you’ve committed to exercising regularly, does this mean you can eat whatever you want and burn it off in the gym?

Sadly, no.

Even if you work out as hard as possible, you won’t see any changes if your diet is full of sugar and processed foods. To meet your goals, you need to combine working out regularly with a diet filled with mostly vegetables, fruits, lean protein, and healthy fats.

We know nutrition can be confusing. It’s hard to know what to eat, and how much. If you have nutrition questions, please let us know. We’d be happy to help!

Studio Pr would like to give a huge congratulations to our client for losing over 40+ lbs. You worked so hard. We're so very proud of you. You accomplished so much. You improved on everything from losing weight, getting stronger, and having better endurance. From a size 14 to a size 9. All your hard work paid off. You Look Amazing! Once again congratulations on the new you.

Work your core on point. "Hey Kat let's strike a pose 😉"

14 Healthy Carbs That Are Seriously Good for You. Learn how to eat healthy so that you can reach your goals. Message us for more info.

The Healthiest Carbs to Add to Your Grocery List Fill up that plate!