Uplift Fitness

Couples that lift together, grow stronger together - both physically and relationally!

Valentine's Day is right around the corner, so in the spirit of love 🥰 I'm offering BOGO 50% off all training and programming packages for couples who sign up together. That means when you purchase a one on one training or programming package, your Valentine can book for 50% off! And the best part is - you keep that discount for as long as you both shall live! (see what I did there?? 😉😂)

This offer expires at the end of the month so don't miss out! For more information or to get started, send me a message!

In the meantime, check out this article on the many benefits of working out together. 👇

https://www.lovetoknow.com/life/relationships/working-out-as-couple #:~:text=Research%20shows%20that%20on%20days,means%20more%20opportunities%20to%20bond.

How Working Out as a Couple Can Make You Stronger | LoveToKnow Who knew that sweat could strengthen a relationship? Couples that workout together are better together! Here is why!

The simplest nutritional advice. Try it! You'll be surprised with the difference it makes!

Question:
In your own words, what do Personal Trainers do?

Building muscle and losing fat is really a simple process. The issue most people have is they do waaay too much and get burnt out, yet they think they're not doing enough 😬

If you exercise to "look better", you'll quit when you don't see the results you think you should have seen by now.

When you exercise to feel better or move better, you will be motivated to keep exercising because it's making you feel and move better!

When you exercise to get stronger, now you have tangible evidence of progress when the weights start moving up.

And the best part: you will see physical changes as you chase after feeling better, moving better, and getting stronger!

I have been recovering from wisdom teeth extractions (fun right?!?) and I haven't been able to exercise for a few weeks now because of the tooth pain before the surgery. So this thought crossed my mind this morning...

If you're in a position where you haven't been able to train for an extended period of time - whether you have a reason like wisdom teeth or being sick, or you simply got busy with life and fell out of routine - don't get frustrated with yourself. Life happens. Interruptions happen. It's easy to become frustrated and believe that all that work you just put in over the last few months is lost.

But it's not all lost! Because of that work you put in before, getting back to that point you were at before your extended break will be so much easier to achieve than the first time! The hardest part is getting started again. Just get back to it! You did it before and you can do it again! 💪

Happy New Year! Time to make those New Year's Resolutions, right?!?

Did you know...

🎉 In 2023, the top 5 New Year's resolutions were: improve overall fitness (48%), improve finances (38%), improve mental health (36%), lose weight (34%), and improve diet (32%).

🎉 Only 9% of Americans who make New Year's resolutions actually complete them!

🎉 43% of Americans quit by the end of January, while 23% quit by the end of the first week 😬

Most people have a desire to become healthier in the new year, but for various reasons, many of them are not able to reach their goals. Here are 3 reasons why and how you can overcome them. Be a part of the 9% who complete their New Year's resolution! If you're looking for guidance on how to achieve your health and fitness goals, send me a message!

Do any of these sound familiar...

💪 I've tried every workout routine and eat as much as I can but I can't seem to put on any muscle.

📉 I've cut calories, I've cut out carbs from my diet, I've cut out fat, I've cut out sweets and I still can't lose weight.

🏃‍♀️ I run 5 days a week and eat salads for lunch, but the one week I skip running, I put 5 lbs right back on.

🥵 When I workout, I make sure I get after it! I hammer each muscle until I can't do another rep and I get a great pump! But it doesn't seem to translate to actual muscle gain. I can't do any more exercise than I already do

🏋️‍♂️ I eat healthy, I workout, and I'm fairly happy with how I look, but I can't seem to lose those last 10 lbs.

🤕 Everytime I start lifting heavy weights, my (back/knees/shoulder/elbow) starts to hurt and I have to stop.

🤔 I was able to lose all the baby weight from my last pregnancy, but I don't know how to get rid of this "mommy pooch".

If this sounds like you, let's talk! For a limited time, I am offering FREE fitness consultations, where I can help you figure out that missing piece to reaching your health and fitness goals! No sales pitch. No strings attached. Just free, professional advice that you can implement right now on your fitness journey.

What do you have to lose?! (Other than those last 10 lbs, of course 😉)

Parents... Your kids NEED you to be healthy! They don't need you to be a bikini model or bodybuilder, but they do need you to be the best version of you and exemplify what a healthy lifestyle looks like!

Stop feeling selfish for taking care of your health. As being your best for other is selfless…

And this is especially true for parents with young children who depend on them for seemingly everything.

Parenting is an endurance sport with challenges of high intensity mixed in. It takes energy, understanding and empathy.

And of course, being physically and mentally capable of keeping up while staying engaged and living in the moment.

As a father, I never want to “just watch” from the sidelines. I want to be able to fully participate in my son’s childhood. And hopefully his son’s after that…

But in order to be at my best now and decades from now? I need to prioritize my sleep, exercise, nutrition and stress management.

Because I’m worth it, and so is he. That’s where the selfless part comes in. It comes down to the “Oxygen Mask Principle”…

Are you taking care of yourself the best you can do you can best take care of others? Answer that honestly and let it guide your next moves. Hopefully towards health.

Most people understand "if you want to get bigger, focus on getting stronger." Makes sense, right?
Well, how about this: If you want to lose weight (lose body fat, get leaner, get more toned), focus on getting stronger!

Here's why...

💪 As you get stronger, you build more muscle. The more muscle you build, the faster your metabolism will be!

💪 Muscle is "calorically expensive", meaning the more muscle you have, the more calories you burn naturally!

💪 It's easy to track progress when it comes to strength: you are either getting stronger or you're not. When you try to track your progress by looking in the mirror or at the scale, both of those factors fluctuate tremendously! One day you can look and feel great and the very next day you could feel bloated or "fluffier", when in reality, you're just retaining more water or have inflammation from something you ate the day before.

💪 As you become stronger, your body feels different. You may gain a few lbs on the scale or your clothes may feel a little more snug than you want, but it's because you are adding muscle and your body will feel firmer and not fluffier!

If you're ready to start gaining strength and want to learn more, send me a message!

This is not a knock on people who take pre-workout drinks or who wear headphones in the gym. But, if you are looking to learn something about fitness, learn from someone who doesn't need something external to push themselves to train. That individual has an understanding and valuable knowledge on why and how to train!

They don't need to be pushed... They just do it! Learn from that person and you will develop the skill of discipline to keep you progressing on your fitness journey!

Every form of training - heavy strength training, HIIT, high rep/low weight, CrossFit, etc. - works... until it doesn't. When you just get started, you can typically follow the same training style for a long period of time and continue to see results.

But when you hit that plateau (or even better, just before you hit it), it's important to adjust your workout accordingly to keep the results coming! This is where hiring a certified personal trainer becomes so valuable!

*Exercise shown: Deadlift*

When it comes to finding success on your fitness journey, the most important factor is CONSISTENCY! You can have the perfect workout routine, but if you're not consistent, it's not going to bring you the results you desire.

So here's a tip for people just starting out on their fitness journey: do something you enjoy. And if it's strength training, pick your favorite exercises to get started with. If it's something you enjoy, you're more likely to stay consistent.

*Exercise shown: Hammer Curls*

When designing a workout program, you MUST take 3 things into consideration: volume (how much exercise), frequency (how often), and intensity (how hard). Balance is key, because too much of all 3 variables will do more harm than good!
** Exercise shown: Box Squats w/ narrow stance (Quad focused)**

"Forget the 'Dad-bod'... We build 'Father-Figures'"
If you're a dad looking to sculpt your "Father-figure" let's get to work! 💪

"10 Best Exercises to Force Muscle Growth"....

The phrase "force muscle growth" is simply just a marketing phrase. The only way to "force" muscle growth is to strength train, eat enough protein and calories, and get enough sleep.

The exercises listed, however, are arguably the 10 best exercises, period. Any solid training program will have all of these exercises included 💪

10 Best Exercises to Force Muscle Growth | BOXROX 10 Best Exercises to Force Muscle Growth Improve in these exercises and you will notice muscle gains across your entire body. Training August 4, 2023 Updated: 4 days ago By Robbie Wild Hudson Share Facebook Twitter Pinterest WhatsApp If you had the chance to work smart instead of working hard, would...

Your focus with working out should NOT just be about looking better. If you limit your focus to just looking better, you'll overlook important factors such as strength, mobility, and overall health. You will also be more tempted to quit if it seems like the scale isn't moving, or if your tummy isn't shrinking. Don't fall into that trap! If you train to move better, feel better, and get stronger, the goal of looking better will be achieved at the same time!