The Perfect Workout

"My favorite part of working with members 1-on-1 is the level of vulnerability they are willing to have with me. I am grateful my members feel safe enough to share some of life's struggles and then be able to celebrate their successes as well." - Candace

Read Candace's full story on our Learning Hub!
https://bit.ly/3E9I5AA

What Is VO2 Max, Anyway? 👉 VO2 Max is a measurement that represents how much oxygen your body can absorb and use during exercise. It measures your aerobic fitness levels.

It is now well-understood in the scientific literature that VO2 Max levels have a direct causative relationship with longevity.

So how do we increase our VO2 Max and maximize the amount of oxygen we’re able to use? How can we use exercise to improve our fitness and longevity?

It turns out that safe, high-intensity strength training is the answer we’ve been looking for.

Read the full article on our Learning Hub!
https://bit.ly/3s2tlAA

It’s a big day in LA! It’s the GRAND OPENING of our newest location…

📍La Crescenta-Montrose, CA!!!

Near the La Crescenta-Montrose area? Schedule your FREE introductory workout today:

https://bit.ly/3rseJuc

Biomarkers play a pivotal role in assessing our health and overall wellness. These measurable indicators offer valuable insights into the functioning of our body systems, helping identify potential risks or abnormalities.

While strength training is often associated with building muscle and improving physical appearance, its impact extends far beyond these surface-level benefits. Research reveals that strength training profoundly affects various biomarkers linked to overall health.

Read the full article on our Learning Hub!

https://bit.ly/43WocHn

"The Perfect Workout allowed me to build a foundation for a healthier future, and I'm grateful for the individualized attention and focus the trainers provide. They pay close attention to my form, ensuring I perform each exercise correctly and maximize my results. Their unwavering dedication makes me feel valued and reassures me that I am on the right path."

https://bit.ly/43psoPO

Get ready, LA County! We’re thrilled to announce ANOTHER grand opening coming your way… 🎉
Any guesses where it will be?

Gina, 57, embarked on a journey to reclaim her health and physical fitness after facing setbacks during the pandemic and battling Lymphoma. Now she’s stronger, leaner, healthier, and more optimistic than ever. Here is her story…

"I had always been active and paid attention to my fitness, but a catastrophic illness [cancer] during the pandemic put everything on hold. There was no time to work out, and the treatment caused my weight to shoot up dramatically."

However, Gina refused to let these challenges define her. After being declared cancer-free, she was determined to rebuild her strength and improve her overall well-being. Searching for a solution that would accelerate her progress, she discovered The Perfect Workout in La Jolla.

Gina dedicated herself to twice-weekly sessions at The Perfect Workout and so far, the results have been astounding.

"My weight is down, my muscle mass is up. My recent physical showed a 27-point drop in cholesterol, which is unheard of! Most of these changes happened in the last six months. I've even lost five inches off my waist!

I give so much credit to The Perfect Workout for making strength training doable. They met me where I was, understanding my challenges and limitations, but they didn't leave me there. I always feel amazing after each session, and I've not been injured throughout the process."

Gina's journey not only transformed her physical health but also had a profound impact on her outlook on life. Her oncologist even shared positive news about her life expectancy!

"I asked him if what I went through would affect my life expectancy, and he said, 'Now you're probably going to live to your eighties or nineties!' What a game-changer indeed.

The Perfect Workout helped me go from rehab to recovery to rebuilding, and I am just getting started."

https://bit.ly/3PkRlbY

The phenomenon of spot reduction can be defined as the belief that fat in a certain area of the body can be reduced through the contraction of specific muscles in the target area. E.g. exercising the abdominal muscles in an effort to lose fat in or around your midsection.

Makes sense, right? To lose fat in your stomach, do situps and crunches. To lose fat in your upper arms, do triceps pressdowns. To lose fat in your hips, perform squats. Simple.

Simple and wrong, that is!

The truth is that the regulation of your fat tissue is out of your direct, instantaneous control. There are middle-men called “hormones” that are responsible for regulating the amount and quality of fat tissue you carry. Your only access to this system is to indirectly affect your fat tissue by manipulating these hormones. And no amount of ‘spot reduction’ work will have a meaningful impact on your hormonal system.

When you eat in a way that balances your hormones, consistently get ample sleep, and engage in full-body, high-intensity strength training workouts, you’ll find that those pesky “spots” of fat begin to disappear along with the balance of fat elsewhere in the body. No lotions, creams, or electric shocks needed!

https://bit.ly/3qHsnJv

If weight loss or weight maintenance is one of your goals, you may be surprised to learn that sleep plays a crucial role in achieving it.

While the basic principle of weight management revolves around "calories in, calories out," the quality and duration of your sleep can significantly influence your calorie intake.

Numerous studies have shown that inadequate sleep can lead to overeating and weight gain over time, especially among individuals struggling with overeating tendencies. In this article, we will explore the connection between sleep and weight and why poor sleep can sabotage your weight loss efforts.

https://bit.ly/43LbyeY

Not a fan of red meat, or meat altogether, that’s okay. This article may not be for you. But for all of you meat-eaters pay attention! In this short article, we are talking about why you should choose grass-fed beef and the benefits it can add to your diet.

https://bit.ly/42kvGn1

24 Years of Transforming Lives! From one trainer, one studio, and one remarkable workout, we've grown into one of the largest personal training companies in the country with now 70 LOCATIONS nationwide. Thank you to all of our wonderful members and trainers for being a part of our incredible journey! 💙 "

NEW article! → Is one-set training just as effective in boosting metabolism as traditional (3-set) training? Read the full piece on our Learning Hub
https://bit.ly/3pUVpES

👏🏼 "I'm 62 and thrilled to say I've lost quite a bit of weight, my posture is better, I am stronger, and people say I also look younger." - Shigeko W.

Congratulations on your transformation Shigeko! We are so proud of you 🙂

Together, both Alex and Thomas have helped hundreds of people in Memorial, TX change their health and lives- but a few success stories stand out!

Maggie Philips had several medical conditions that affected her health and daily life, but after a year of strength training with Alexandra, she was able to improve her osteoporosis to osteopenia and gain more strength overall.

Jennifer, a long-distance runner, wanted to improve her strength, muscle, and energy. After just a few months of training with Alexandra, Jennifer lost 10 pounds, showed incredible muscle gains, and improved her posture so much that she felt better when running.

One of Thomas's most inspiring success stories is that of Blaine Edwards, a member who was diagnosed with cancer. Thomas worked with Blaine and his wife Julie to ensure that Blaine was able to continue working out, even during treatment. When Blaine rang the studio's bell to celebrate his victory over cancer, it was a proud moment for Thomas and everyone who had worked with him.

Read Alex & Thomas' full story on our Learning Hub!
https://bit.ly/3pH0roq

Metabolism is the process by which your body converts food into energy. It is a complex process that involves several chemical reactions, and it plays a crucial role in maintaining your overall health and well-being.

However, as you age, your metabolism tends to slow down, which can lead to weight gain, fatigue, and other health issues. If you're over age 40, you may have noticed that it's harder to lose weight than it used to be, despite eating a healthy diet and exercising regularly.

But don't worry, there are several ways to boost your metabolism and improve your overall health, even after 40!

Read the full article on our Learning Hub: https://bit.ly/3nODvmM

Blood sugar stability is essential for maintaining good health and preventing chronic diseases like diabetes. With so many factors affecting blood sugar levels, it can be challenging to keep them under control.

That’s why we've compiled 7 expert-backed tips to help you maintain stable blood sugar levels. Whether you have diabetes or are looking to prevent spikes, this comprehensive guide will provide you with practical and effective strategies to keep your blood sugar in check.

Read the full article on our Learning Hub: https://bit.ly/3ALvMJ5

Why IS Strength Training Necessary For Fat Loss???

Weight loss is one of the most commonly-cited reasons for exercising.

While nutrition is the dominant factor for determining whether a person loses fat, strength training is an ideal complement to diet for achieving fat loss.

In this article, we look at why strength training is essential to losing weight and keeping the weight off. Also, we look at other habits that help burn fat and help with fat loss maintenance. If these topics appeal to you, check out the full article!

https://bit.ly/3vPkHET

Did you know strength training can help you recover faster from major surgery in several ways:

→ Maintaining muscle mass: Surgery and bed rest can cause muscle loss, which can delay recovery and increase the risk of complications. Strength training can help you maintain muscle mass, which is important for strength, mobility, and overall health.

→ Improving circulation: Strength training can improve blood flow and circulation, which can help deliver oxygen and nutrients to the tissues that need them for healing and recovery.

→ Enhancing immune function: Strength training can stimulate the immune system, which can help fight off infections and other complications that can delay recovery.

→ Reducing inflammation: Strength training can help reduce inflammation, which is a common response to surgery and can interfere with healing and recovery.

→ Boosting mood: Strength training can help boost mood and reduce stress, which can have a positive effect on recovery and overall well-being.

Jim suffered from arthritis and at times the pain would become so excruciating it was unbearable.

Doctors recommended that he strengthen his muscles and lose weight to combat current and future joint issues. Like many others, Jim did what he thought was the obvious solution and tried Crossfit - but it only further aggravated his joint issues.

Jim began training at The Perfect Workout studio in West Plano and immediately noticed the difference. All of the trainers focused on his specific needs and gave him the attention he needed. He believes the combination of the coaching and technique are what have helped him achieve his goals.

Now at 67, Jim has lost over 15 pounds, improved his diet and become more disciplined about getting his workouts in regularly.

Read Jim's full story on our Learning Hub!
https://bit.ly/3UqgSAW

Have you ever had one of those days, weeks or maybe even months where you just can’t seem to curb your cravings?!

Sweet treats, salty snacks… and oh, we can’t forget chocolate.

These cravings can actually be a result of hormones.

In this article we discuss how our hunger hormones work, how they can be affected by, and how to control hunger hormones so you can achieve a healthy weight and manage food cravings.

→ Understanding the roles of leptin and ghrelin in appetite regulation can be useful for anyone trying to manage their weight or improve their health.

Eating regular meals and snacks throughout the day, incorporating high-quality protein-rich foods, consuming omega-3 fats, including foods high in resistant starches, filling up on low-energy-dense foods, getting enough sleep, and committing to regular exercise are some effective ways to control these hunger hormones.

By taking control of our eating habits and making healthier lifestyle choices, we can help our bodies work more efficiently and improve our overall health and wellbeing.

Check out the full article at https://www.theperfectworkout.com/hunger-hormones-fb

Bill's journey began when he was diagnosed with stage 4 prostate cancer. He was prescribed a very intense hormone treatment that would cause him to lose muscle, gain weight, and lose energy. But he wasn't going to let that stop him. Here is his story…

Like the businessman he is, Bill looked at his diagnosis and treated it like any strategic decision. He designed what he calls his "business plan" for treating his cancer, which included the following: be inspirational, give back to others, learn how to meditate, don't stop believing in yourself, talk to others about the importance of blood work, get physically stronger, walk often, drink enough water, have good nutrition… and fight, fight, fight.

Knowing he needed to incorporate strength training and nutritional changes to meet some of his strategic plans, Bill looked for personal trainers and private gyms nearby and found our Long Beach location.

“That was a game changer for me.”

And after just three months, Bill could feel a difference, but he pushed himself despite battling the hormone therapy.

He’s now lost over 20 lbs and gained strength and energy that he hadn't had in years.

“My balance is better, I’m mentally sharper, and my steps and movements are quicker.”

At The Perfect Workout, Bill feels like he found a family and a positive atmosphere. Working consistently with his trainer Ray, has been an incredible motivator as well.

“He knows just how far to push me.”

“I really wanted to work with a trainer, to make sure I didn’t backslide with progress. And I love this because it’s structured, not intimidating, and totally tailored to my needs.”

Bill's journey was not just about physical fitness, but also about mental and emotional strength.

He actually thanks his cancer for changing his life.

“If i didn’t have that, I would have continued on, being out of shape”
And now that he’s fond his solutions, he’s not holding his breath for the next step.

“The next step is the best possible shape I can be in.”

Bill believes that if he can fight and win, so can anyone else. The Perfect Workout is a significant part of putting his health all together.

“This company is saving my life.”

Did you know that your shoulder is the most mobile joint in your whole body?

It can move up and down and twist around in all different directions.

But because it moves so much, it is also less stable, which makes it more susceptible to injury-induced pain, stiffness, and limited range of motion.

Many in the fitness industry focus on the effect and ignore the cause. They will attempt to improve shoulder movement by performing held stretches, foam rolling, or other strategies to loosen up the connective tissue and force the arm into previously-unobtainable positions.

But now they’ve created a situation where the shoulder has the flexibility to move into all parts of the range of motion, but the involved musculature is not strong enough to control the arm through that range.

So all they’ve really created is joint instability: an arm that can move into positions beyond the control of the muscles.

They’ve “increased” their shoulder flexibility. But they have not “enhanced” their shoulder’s ability to move.

So now the task is simple: what are the best movements for enhancing the strength of the muscles that surround the shoulder?

→ Lateral Raise
The lateral raise involves flexion of the shoulder out to the side of the body, primarily involving the side deltoid. This muscle is the “cap” of the shoulder, and has primary control of the majority of the range of shoulder flexion. Very important for movement.

→Overhead Press
The overhead press is performed by pressing the arms overhead. This involves coordination of the front deltoid, side deltoid, triceps, and trapezius muscles, all very important for shoulder health.

→Compound Row
The compound row is performed by pulling the resistance in towards the body on a horizontal plane. It involves the use of the rear deltoid, side deltoid, rhomboids, latissimus dorsi, arm flexors, and grip. This is another example of a movement involving all the muscles that surround the shoulder joint, enhancing its health and integrity in the process.

→Face Pulls
Face pulls are a very targeted exercise for the rear deltoid, rhomboids, trapezius, and other muscles that connect the shoulder blades and the shoulder joint itself. It is very popular in physical therapy clinics around the globe.

Read the full article: https://bit.ly/40ezx4N

Get ready to experience strength training like never before! We are thrilled to announce today is the grand opening of our brand new location in…

📍Littleton, CO!!!

With state-of-the-art equipment and certified personal trainers, we’re excited to help more people in the Denver area achieve their fitness goals in a safe, effective, and efficient manner.

Come join us and take the first step towards a healthier, fitter you!

Near the Littleton area? Schedule your FREE introductory workout today:
https://www.theperfectworkout.com/women-over-50-fast-fit/

OMG. We’re opening another new studio...

Where do you think it will be this time??

Aging is one thing. But getting old is another.

Taking care of ourselves as we age requires a holistic approach that accounts for all aspects of our lives: physical fitness, internal health, psychological needs, emotional wellness, and so much more. However, there are foundational steps to aging healthily that most of us can take starting now:

🏋🏻 Exercise Regularly: Regular physical activity (particularly strength training) is essential for healthy aging for a number of reasons- improved strength, metabolism, balance, energy, longevity, blood sugar levels, cholesterol and so much more! Find an activity you enjoy, such as walking, swimming, or yoga, and make it a complement to regular strength training workouts. Aim to strength train for 20 minutes, twice a week and move your body more throughout the day, everyday.

🥦 Eat a balanced diet: Eating a balanced diet that includes a variety of fruits, vegetables, whole grains, and lean proteins can help promote overall health and well-being. Avoid processed foods and high-fat or high-sugar foods, and limit your alcohol consumption.

👭 Stay socially engaged: Social engagement is crucial for healthy aging. Staying connected with friends, family, and community can help reduce the risk of depression and cognitive decline and enhance overall mental and emotional well-being.

🧠 Keep your mind active: Regular mental stimulation, such as reading, solving puzzles, or learning new skills, can help keep the mind sharp and reduce the risk of cognitive decline. Engage in activities that challenge your brain!

😴 Get good quality sleep
Sleep helps you feel rested each day. But while you’re sleeping, your brain and body don’t just shut down. Internal organs and processes are hard at work throughout the night. Over time, skimping on sleep can mess up more than just your morning mood. Studies show getting quality sleep can help improve all sorts of issues, from your blood sugar to your workouts. The exact number of hours necessary to achieve that refreshed feeling varies. Still, for most adults, it’s between 7 and 8 hours a night.

Read the full article: https://bit.ly/3ZER5qA

The Perfect Workout updated their information in their About section.

The lat pulldown is a critical exercise as it focuses on the largest muscle in the upper body: the latissimus dorsi (“lats”). The pulldown also targets other back muscles, the shoulders, and the biceps.

When setting up the exercise, use handles or another connection that will enable you to avoid the “high five” position (palms facing away, elbows out). Also, start with a stretched position with straight elbows.

Focus on pulling your elbows down as far as possible, then drop your shoulders as you start lowering the weight. Lower the weight until the weight touches the weight stack and you feel a stretch in the lats.

In just one short set performed one or two times per week, you are training the major muscles of the upper body while improving the shape, tone and strength of your back and arms.

To get the most out of the lat pulldown, work with one of our Trainers to get proper coaching and guidance at any of The Perfect Workout studios!

Read the full article:
https://bit.ly/3SksioN

It’s a big day in LA! It’s the GRAND OPENING of our newest location…

📍Encino, CA!!!

Near the Encino area? Schedule your FREE introductory workout today:

https://www.theperfectworkout.com/schedule-now2/?utm_source=facebook&utm_medium=organic&utm_content=Encino+opening

“I've had shoulder and knee injuries from lifting, old sports injuries- I'm constantly battling old wounds. But I find that I stay completely injury free when I do this workout.

It completely confines me into what my body's able to do now versus what I used to be able to do. And I get in trouble physically when I go outside of that box.

It allows me to work out, and not have consequences.

To me, The Perfect Workout is the ability to get out of exercise what I need at this stage of my life. As I've gotten older, it's been more difficult to find something that I can be extraordinarily consistent with, whether it be running or hiking or cycling or swimming or lifting.

This workout has allowed me to stay consistent in fitness for the three years, more so than anything that I've done in 30, 35, 40 years of working out."
-Brent H., 52

Read Brent's full story on our Learning Hub!
https://www.theperfectworkout.com/featured-member-brent-hansen-fb