Huff Fitness PT

Join me on my Personal Training journey 😎💪

I joined the Personal Training industry so that I could use my knowledge about exercise and fitness in order to help others

As the industry transitions back to in-person training, I’m focusing my time away from online training and towards preparing for in person training. I’m doing this by continuing to educate myself about the latest health, nutrition, and training info available... as well as adding on to my current certification!

I’m STILL accepting inquires about online training as well as general health, nutrition, and exercise advice

As always, feel free to message me on Instagram or on Facebook @ Huff Fitness PT

Stay driven 😎💪 @ Frederick, Maryland

Offering completely online fitness training!

Stay in shape or reach achieve new fitness goals with the help of a Personal Trainer!

Offering guidance and motivation to get you to the best version of yourself 💪🤙

Message me on Instagram, Facebook, or fill out the form in bio to receive more info!

Be motivated and keep making new goals... stay driven!😎

+Energy: Caffeine increases alertness by increasing circulating levels of epinephrine and dopamine. This release in dopamine can also lead to an enhanced mood!

+Strength benefits: current research has proven that caffeine, taken at a high enough dose (~300mg or 3 cups of coffee) before a workout can increase muscle strength (the amount of weight you’re able to lift)

+Increased Endurance: caffeine stimulates the release of more free fatty acids in the blood. In other words, caffeine enhances fat burning and delays the depletion of muscle glycogen. This leads to increased stamina and higher energy levels throughout a workout!

+Increased Blood Flow to Working Muscles: Caffeine has been shown to be a vasodilator and increase levels of Nitric Oxide. This enhances the ability to deliver oxygen to working muscles, further increasing endurance!

+Pain Blunting- Caffeine has been shown to decrease muscle pain and is even a main ingredient in some OTC pain killers. This decrease in muscle pain could potentially allow you to go harder in your workout!

There are also several health benefits to regularly consuming caffeine. Post coming soon!

Stay driven 😎💪 #

Music and working out have always gone together, but why do we sometimes feel like we couldn’t workout without it?

Aside from music making the workout more fun, upbeat music could actually increase levels of epinephrine!

Epinephrine is a hormone classified as a catecholamine. It’s normally high in the the blood during high-intensity workouts. It enhances focus, energy, and the musculoskeletal system as a whole!

Music may cause an increased release of this hormone during workouts!

Stay driven💪

Personalized Program
We all have different goals and start at different fitness levels. To get the results you want, you need proper programming!

Coaching
Having someone there so you know you are doing every exercise accurately and to know you are getting the best out of your workout.

Progression
Your program will be constantly changing as your body adapts to new exercises and you develop more goals!

To get started, fill out an information form! (Link in bio)

Email: [email protected]

Exercise, specifically consistent exercise performed most days of the week, has been proven to enhance the immune system!

Working out consistently can keep you looking amazing and feeling your best!😎

Daily training 💪(at high intensity for relatively short periods of time/ 30-60 min) has been proven to increase the circulating amount of both Leukocytes and Natural Killer cells (NK cells, staying elevated for longer after training than Leukocytes)

These cells play a variety of roles in keeping us healthy make sure whatever harmful organisms that enter our bodies don’t make us sick

Start your consistent exercise today!🏋️‍♂️

Send me a message to get started with 1-on-1 Virtual Personal training!

Visit Huff Fitness PT on... Facebook (link in bio)

Or send me an email [email protected]

Stay driven 😎💪

NK cell study: https://pubmed.ncbi.nlm.nih.gov/8164530/
(The impairment of the immune system following intense exercise is a prominent finding in exercise physiology research. This impairment last 3-4 hours on average. Following this period, average circulating amounts of NK cells remain elevated compared to normal)

Leukocyte study: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3905589/

A few ways to start a solid routine...

- Schedule a time to go to bed, and a time to wake up
- Eat your meals and take breaks from your work day at the same times every day
- Pick a set time to stop working at night (take time for yourself)
- Keep moving! Follow a 30/60 rule or another type of motivation to keep active

For every 30 mins of sitting, add 60 seconds of exercise (Walking, Jog in place, Jumping Jacks etc.)

It doesn’t hurt to ask for help...
Having a Fitness Coach to hold you accountable, create your personal workouts📝, and keep you motivated💪 a few times a week can help with reducing your stress and anxiety... not to mention setting you up to reach your fitness goals 😎

Take the first step!

Visit Huff Fitness PT on... Facebook (link in bio)

[email protected]

or, message me on Instagram!

Stay driven 😎💪

Here for your questions!

You don’t have to go it alone. Especially in times like these, routine is so important.

NASM CPT and Group Exercise Certified

Completely online scheduled workouts. Step-by-step guidance for 1-hour training sessions as often as you like!

Visit Huff Fitness PT on...

Facebook (link in bio)

[email protected]

or, message me on Instagram!

Stay driven 😎💪

Exercise Programs, when created correctly, can be a mapped path straight to your fitness goals

The human body is an adaptation machine! Working out is just one of many ways you can stimulate your body to adapt. If you follow the same movements/ repetitions/ # of sets too long... you’ll stop seeing results!

Periodization is all about changing the intensity of your workouts to constantly challenge your muscles and your CNS!

Linear periodization, reverse linear periodization, undulating periodization, the list goes on! All methods dedicated to getting you results

Stop guessing about your workouts and follow a regime that ensures you’re working out every part of your body.

In times like these, we could all use a little structure and motivation in our lives. I’m here to help. Get the results you deserve through your time and hard work!

Interested in online personal training?

Get in touch!
Send me a message on Instagram
or, email at...
[email protected]

Boost your metabolism!
EPOC stands for Excess Post-exercise Oxygen Consumption. This refers to a boost in metabolism following a workout and is caused by the recovery process that begins as soon as you’re done exercising.

One study done at Baylor College of Medicine found that subjects burned significantly more calories in a 24 hour period doing a HIIT stationary bike workout compared to a group that had done a steady state bike workout for the same length of time.

Enhance fat burn!
Studies have also shown that HIIT workouts done periodically for weeks enhance fat oxidation in muscle fibers, which further contribute to fat loss!

Gain lean muscle!
HIIT can also promote lean muscle growth! A study done at Watt University, showed that insulin sensitivity was significantly increased HIIT exercise regime. Insulin acts as an anabolic hormone that increase muscle protein synthesis and reduce muscle protein breakdown.

Overview of Baylor study: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5914481/
Overview of Watt study: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5839711/

HIgh Intensity Interval Training, or HIIT, has been shown to have a myriad of benefits including burning fat and building lean muscle

This involves quick bouts of all out exercise, followed by quick bouts of low intensity exercise or rest (example: 20 seconds fast, 10 seconds slow)

These activities could be biking, rowing, running, swimming... even resistance training is a type of HIIT!

Get workouts like these as well as personalized training programs! (Link in bio)