Live and Let Lift—Rome GA Personal Training

Certified and Insured personal trainer offering: Small Group Training, Private One-on-One Training, Nutrition Guidance, & Strength and Conditioning

Certified and Insured personal trainer offering: Small Group Training, Private One-on-One Training, Fitness Coaching, Health Counseling, Nutrition Guidance, and Strength and Conditioning. Certified by ACE, the American Council on Exercise. Working at Pro-Performance, located at 100 Broad Street, Rome, GA.

Operating as usual

1 year transformation photo 😂
#gymdog #greatdane #transformation #bigpuppy Pro Performance
Timothy Vicchrilli Molly Rees Vicchrilli

Live and Let Lift—Rome GA Personal Training

Realized I haven’t posted anything to this page since May... So just wanted to make a little post to say:
1. I’m not dead
2. Always skip leg day

Happy Mother’s Day @tmcookau @addison.kelli and Mary Arnold!!!!

“It’s never too late to start lifting and always too early to stop. While competing with the best of the best in the world may not be realistic anymore after your mid 40s, you can always stay lean and you can likely retain the majority of your muscle mass all the way into your 80s. Exercise is truly a panacea.”

Ernestine Shepherd in this photo is 82 years old. Can we expect to look like this? In this new article, I discuss what you can expect to happen to your physique as you get older. It's probably not what you think.

If You Want To Lose 20 Pounds Or More, Strength Training Matters More Than You Think Experts say you can lose 20 pounds *safely* and sustainably with these 10 tips.

Happy 40th to my sweet friend @tmcookau!
Concert partner, hiking partner, gym partner...AND this “dog person” through and through always volunteers to cat-sit for us...what more could you ask for?
Celebrate the day and enjoy some cake—after your 40 #birthdayburpees!
#quarantinebirthdayparty #shawtyturninfawty #40thbirthday #earnyourcakeandeatittoo #wcw #metalgoddess

You Can Take Care of Yourself in Coronavirus Quarantine, Starting Right Now Six things you can do right at this moment, along with some simple exercise equipment to get for your house.

Rope burn is fun 😅🔥🤚🏼

Look at my favorite people color coordinating their outfits on this rainy day!!
#gymfam #lovemyclients #exercise #ladderworkout #strongnotskinny #startemyoung #girlswholift #guyswholift #kidswholift #strongereveryday @ Pro Performance

HAPPY BIRTHDAY Kelli Addison!!! We all loved celebrating you!! Thank you for making the whole class smile!
#gymfam #ilovemyclients #birthdayworkout #birthdayburpees @ Pro Performance

Happy belated birthday to @upsman3010!! Your gym family loves you!
#birthdayworkout #birthdayburpees #gymfam #healmostfinisheditall @ Pro Performance

Metabolism myths busted

We do not have a set-point and there is no such thing as metabolic damage (under any normal circumstance).

This was my conclusion from my 2016 literature review together with Anastasia Zinchenko published in the Medical Research Archives.

Even under conditions of starvation, anorexia and bodybuilding contest prep, our metabolic rate decreases due to adaptive thermogenesis, but there is no permanent damage.

Fat loss also increases our appetite. These metabolic adaptations are regulated in large part by the hormone leptin. Leptin is produced by adipose tissue (body fat), so fat loss reduces leptin levels and thereby slows down our metabolism. Gaining back the fat restores leptin production and our metabolic rate.

A new review by Geary (2019) summarizes my stance well and concludes humans do not have an external set-point:

"Data indicate that simple negative-feedback control accurately models human BW regulation and that the set-point concept is superfluous unless its neuroendocrine representation is found in the brain."

Because there's no genetically or externally set set-point, some people refer to it as a 'settling point', but it's just an equilibrium effect we see in any system with negative feedback, so I recommend we abandon the term set-point altogether.

Physically, our body fat level is primarily determined by energy balance.

Behaviorally, our body fat level is the result of our lifestyle. Change your lifestyle, you change your body fat level.

Nobody is doomed to be fat because of their 'set-point'. Everyone can get lean and everyone can stay lean with the proper diet, exercise and lifestyle choices.

235 😏
#deadlift #trapbardeadlift #legday #girlsthatlift #strongnotskinny #strongereveryday

Part 1. This was so much fun. I need a lot more practice but this was a great way to spend an afternoon in the gym!

Part 2. Had so much fun “hanging out” this afternoon!!

Tried out something new yesterday! #aerialsilks #sundayfitday #strongnotskinny #girlsthatlift #workout #strongereveryday @ North Georgia Aerials

Happy birthday Mary!!!! We love having you as a part of our class!! 56 burpees were easy today 😁💪🏼🏋🏻‍♀️
#workout #gymfam #lovemyclients #birthdayburpees #strongereveryday #girlsthatlift #strongnotskinny @ Pro Performance

Happy birthday Betsey!!! I couldn’t imagine class without you! 94 burpees!!!!!!! Woo!!
#gymfam #lovemyclients #workout #birthdayburpees #birthdayworkout #strongereveryday #girlsthatlift #strongnotskinny

These are my Favorite People!!
#gymfam #lovemyclients #strongereveryday #personaltrainer #strongnotskinny #workout #groupexercise #exerciseistherapy @ Pro Performance

Dues paid 💪🏼

I love seeing my #gymfam working so hard!!
#personaltrainer #hardworkpaysoff #strongnotskinny #lovemyclients @ Pro Performance Kelli Addison Mary Arnold Betsey Popham

Me: “Want to try out a new exercise I just made up?” The only way I know how to help a friend break in their new gym!! 🤣🤣🤣
Congratulations Dorian!

Y’all please show some love for Mr. Jeff Edwards!!
I’m so proud of you and so grateful that you picked me to be your trainer!! Pro Performance

Playing in the park this morning! 😎

Everyone was killing it yesterday!! #strongereveryday #strongnotskinny
#gymfam #ilovemyclients @pro_performance2010
@ Pro Performance

Another chapter in “When your client dares you to do something”...Got plenty of room for form improvement on these, but I was pretty stoked to knock out 7 one arm pull ups today!
#weekendwarrior #pullups #onearmpullups #saturdayworkout #strongereveryday #strongnotskinny #personaltrainer

Playing with pull up variations today 😁
PS...THANK YOU @ljwurl 🙌🏼🙌🏼🙌🏼 This wouldn’t have been possible without your magic yesterday!
#pullups #backday #girlsthatlift #saturdayworkout #personaltrainer #strongnotskinny #strongereveryday

Alright kids...the holiday is over. I’m home!!!
#gettowork #strongereveryday #strongnotskinny @ Pro Performance

It’s never too early to kick off your weekend right!
Saturday morning lower body circuit with @michellelmink Michelle Mink
#homefit #homefitusa #ridgeferrypark #romega #outdoorworkout #bodyweighttraining #saturdayworkout #weekendwarrior

Happy Mother’s Day to my HomeFit client @michellelmink! ❤️💪🏼

Happy Mother’s Day to my Pro Performance clients! ❤️💪🏼
Kelli Addison Betsey Popham Mary Arnold
@addison.kelli @kbkpopham @tmcookau

[05/11/19]   #plank #bosu #physioball #saturdayvibes #girlswholift #strongnotskinny #personaltrainer #strongereveryday #workout #reospeedwagon @pro_performance2010

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100 Broad Street
Rome, GA
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