Atkins Health and Fitness

New blog post is up!

Fitness that Fits Your Life For those in (or approaching) middle age there lies specific roadblocks that might be preventing you from taking care of yourself in the way that you used to when you were younger. There are a lot of important things that demand your time and attention-work and economic stress, raising children, try...

New Blog Post is Up.

How Much is Enough? People often ask, how often do you have to work out? If some is good, then more must be better right? Well it all depends. Some people can workout (almost) every day and not suffer any negative effects such as overuse injuries or overtraining. Other people, however, have a much lower tolerance to ex...

What is your preferred workout? Cardio or Strength Training? Comment below.

Got (Fitness related) Questions? Ask below.

Working out for only 15 minutes a week?

You can get stronger and healthier with one full-body High Intensity workout per week. You can workout more often and not have any ill effects, however it is not necessary so long as you do the workout with sufficient intensity of effort, progressive overload and consistently over the course of your life. Think of it as investing your money in a Roth IRA. It may not be flashy, but your portfolio will (generally) perform well over the course of your investing without the need to take dramatic risks.

Aaron (pictured below) has been doing my 15 minute High Intensity workouts once per week for the last couple of years. He has gotten a lot stronger, increased his muscle mass and is overall significantly healthier. When we started he could not do a free hanging chin up. Now he can do more than 10 in a row.

Interested in getting in shape in only one 15 minute workout per week? Reach out and we can set up a FREE consultation.
Workouts can also be conducted virtually.

Seniors and Working out

As we age our bodies lose muscle mass and bone density. As a result, seniors can be prone to falls and breaking bones- which can be devastating and even life threatening. Many metabolic diseases are also reversible without medication - through changing body composition and improving cardiovascular health through specific training.

Strength training has been proven to rebuild muscle tissue and bone density in senior citizens. This increase greatly impacts their quality of life in a positive manner - adding independence and confidence to be able to engage in activities that bring them enjoyment- such as playing with their grandkids, working in the garden or playing golf. I have many clients in their seventies who are living active lifestyles and this is in large part due to their investment in building up their bodies to be stronger and fitter. You would be amazed by some of the things they are capable of doing- but maybe I’ll save that for another post.

If this is something that resonates with you or maybe would be relevant for a loved one who is aging please reach out. First consultations are always free.

Have a great day!

FAQ: 'How do I get started?

Remember, you didn't get to where you are overnight, and you won't get to where you want to be overnight either- and that is okay.

Lets look at some common barriers to getting in shape:

1) Lack of time.
You only have one day a week to workout? That’s ok- do a full body strength workout with a high degree of intensity. If you need help designing a workout, feel free to ask and I'll send you one free of charge.

2) No gym membership.
Not a problem. You can do a lot with very little. You can learn how to use your own body weight in a safe and progressive manner to train your muscles with simple (and inexpensive)equipment. Or you can invest in some resistance bands or dumbbells to add variety in your workout. Again, don't know where to get started? Let me know and I'll send you a free workout. No strings attached.

3) Achy joints/mobility issues.
A large part of my speciality is helping people work around injuries and chronic pain (ie arthritis). I recommend people start by walking everyday. Start with 10 minutes then try to get up to 30 minutes. Then increase your pace. Your phone or smart phone watch will keep track of your data. Get a good pair of shoes- as they will provide better support and keep you from exacerbating any knee/hip pain.

4) Struggling with weight loss. Download a calorie tracker and track what you eat for 5 days. Working out to lose weight without changing one’s diet is an exercise in futility. You need a slight caloric deficit to lose body fat.

FAQ: At what age is it appropriate for children to start strength training?

It all depends, however there are a few things to keep in mind.

1) Your child should find the activity to be an extension of play/sport. The activity should be something that they enjoy and they see the benefit of and not something they dread.

2) The exercises chosen must be appropriate for their growing bodies. I find that calisthenics are the best choice for young children. Rope climbing, crawling, push ups, sprinting, jumping are examples of appropriate exercises for young children (as young as 4-5 all the way through their teen years).

3) The activity should be used to boost the child's self-confidence as well as their athletic performance. Setting and accomplishing goals is a great way for children to believe in themselves and to build resilience - which will only serve to help them in life.