How to Gain Fitness and what is the meaning of gains in fitness?

Gains.

Fitness gains are valuable, we know that healthy activities are meant for the purpose of better life. It all¬†relates to your¬†fitness¬†goals¬†most importantly so set yourself up for something that is meaningful to you. You should choose whatever exercise that gets you excited or passionate — some will always hate it but many still do it.

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I ate all the greens first.

Fitness gains comes in many ways.

We’ll make a short list of some of the gains that a fitness trainee may look forward to experience or already experiences on a regular basis.

1. Habits are key

I don’t think it’s about just one habit, it’s about as many habits as possible. So many are mental that it all comes down to the thoughts you allow to move around in your head.

If you are depressed you are living in the past.

If you are anxious you are living in the future.

If you are at peace you are living in the present.

-Lao Tzu

We need to act. Move at will. Guide the body to perform repetitive actions whether it be through weight lifting or sauteing the freshness of a good meal.

For many people, even the thought of going into a gym could be intimidating. Having those habits for working out and eating healthy will help you be more at peace with the experiences.

Allow yourself to truly experience the intensity of resistance training and it will guarantee change your mind and your body.

2. Hormonal benefits of fitness

The hormonal benefits of fitness I believe outweigh even how important fat burn is. In reality, it is the hormones that control whether fat is going to be burned at a significant rate and fitness seems to modulate the expression of hormones in a good way.

Aside from the main male and female hormones, consider the following:

  • Secretion of endorphin. Feels good.
  • hGH the human growth hormone response. One of the most notable anti-aging hormones. Production within, or endogenous release of hGH is the desired effect of a healthy lifestyle.
  • Exercise increases adiponectin which is released in significant amounts following high intensity resistance training. Adiponectin is the hormone actually within the fat cells causing reduction of size in the fat cells. Fat cells shrink due to adiponectin.
  • Prolactin, the hormone which has many functions including stimulation of breast milk, even though most importantly it¬†regulates the immune system.¬†The immune system plays an important role in your body composition. Exercise secrets prolactin in healthy amounts.

3. Improve muscle tone and neural elements

I love to think about how the brain works the body and how the body works as a whole. Muscle tone may have aesthetic which is valued, even though I think more about the neural components of physical training.

It’s the brain we are ultimately supporting the most through exercise as that is the regulating power center of the body. The neurons in the brain and body must synchronize during intense bouts of resistance training and High Intensity Interval Training.

Realistically, it is best to change the way you think¬†about your body versus wanting someone else’s body. Progress is dynamite when you believe in yourself!!

There will be more.

So stay tuned for more and thank you for reading. Post a comment below when something resonates with you.

 

Base 2 Space: First ever public stair Climb Event to the Top of the Space Needle in Seattle

“Base 2 Space 2015,” is an event where over a thousand people completed the full ascent during Seattle’s inaugural Space Needle stairway climb.

A fine structure to climb. Truly Seattle. We ascended through the spire into the halo.

Up very close to the Space Needle

Up very close to the Space Needle

Benefits of Climbing Stairs

Here is a short list

  • Excellent cardiovascular workout
  • Full body strength and endurance
  • Is¬†a life changing experience
  • Fat loss
  • Helps you live longer

Elite climbers would be comparable to a runner who can achieve a near five minute mile

I arrived by 6:45 and was good to go. The earliest start time was around 7AM and then there was a gap of 30 seconds in between each participant. Here is a pic of the first wave:

These people were great

I was the odd one out

These guys realize benefits of cardio and vertical endurance. It seems like the successful climbers also train against the gravity of incline through sports such as uphill biking or mountain running. Tower climbing isn’t too far off — going up and ascending in multiple¬†environments has many benefits.

Lessons learned from the incline environment

It felt amazing to give it my all. Looking forward to future climbs because each one you learn more about yourself. I noticed the experienced climbers have a mental edge with events like this and some people are truly talented.

View of the Puget Sound as the sun rises from the other direction

Hanging out at the top and looking over the Puget Sound at 7:30 AM early October

Here are the results:

Base-2-Space-2015-Overall-Results-Seattle-WA-Saturday-October3rd-text2

Out of 1,080 finishers, I ranked 10 and first in my age group! This sport seems to be something that allows longevity and doesn’t hurt the joints much. I want to get better every time.

 Wow, what an exciting event!

I do appreciate that events like this that show I’m a¬†human being — raising money for quality charities that advance methods¬†of health care for all.

Base 2 Space Needle selfie

Base 2 Space

Even more, I truly enjoyed the mental challenge. After the event was over, I fell asleep and had this wonderful dream. In this dream, I enjoyed just the positive parts of the climb with a very rewarding memory ascending the stairways and feeling bliss. I believe at that moment I was experiencing recovery in the physical and mental sense.

Looking forward to the Big Climb and other tower events, see you there!!

Thanks for reading and stay tuned…

Benefits of Orangetheory Seattle area

What are the things that OTF team enjoys?

Fitness. Well fitness is related to food and you’ve got to put some of that on the plate some how! The key is that fitness is something that a lot of people have in common.

Rach Row

Rach Row

Most of us recognize the need for some physical intensity — the key is finding the right intensity. I’ve learned that the majority of people who go to OTF have jobs/careers that have varying levels of sedentary moments. Some people sit more than others. We need to get up and move.

Fitness is about progression

Just like we must strengthen our muscles in exercise, we also must become more seasoned in our line of expertise. We are growing a movement in Seattle with a fitness first mindset and we want as many people as possible to be part of it.

Reaching a plateau

Eventually you may reach a plateau, That is you may reach a point where you will not become any stronger or larger if that is your goal.  In which case you can still find ways for progression on skills and techniques. There is still opportunity for progression by learning and strengthening skills and other areas of fitness.

Benefits of OTF from the inside

Well here is the list.

1. The workouts

We love taking the workouts because the HIIT really seems to eliminate the fat!!!

Noticeably leaner in just a couple workouts if you’re willing to push it hard. High speeds and aggressive intervals is a matter of will and determination. Full body determination and activation of muscles throughout the spectrum, just focus on the technique with breathing an emphasis.

Full body strength and strong legs = good running potential. That’s why when you are able to go heavier in the weight room it has a direct carry over to your treadmill power capabilities.

Being able to take OTF workouts at studios all over is a fantastic benefit.

2. The People

Okay I probably should have listed this first.

Community, community, community. That’s another example of how fitness helps outside the workouts. We need community — well I’m speaking for some — even for those who enjoy occasional solitude. There are some figures and many wonderful people at OTF.

Each moment is an opportunity. To have a really good class you really have to stay in the moment. I dreamed I had the emotional and social abilities to make the thousands of people taking workouts be part of the community. Well many do appreciate and that I do as well.

The brand itself is growing so fast and all around the country, even world. Some people make decisions of where to move based on the location of an Orangetheory Fitness even!! So that connects people all over, which is pure opportunity whether for knowing someone or just having confidence-boosting interactions.

I’ve been a part of this whole Seattle journey for OTF.

3. Making history

I definitely feel that Orangetheory is changing the fitness industry. There is such a powerful combination of instant biofeedback and full body exercise prescription that people tend to get results quickly. It CAN be fun and energizing to the rest of your life.

People are witnessing¬†these trends and the fitness industry will continue to evolve. Fitness is trending towards technology in the workouts along with full-body exercises to achieve certain goals. There’s something powerful about having peers though and I’m talking about people who are having the experience of the workout with you.

We area reaching a new understanding of how to run efficient fat burning programs that benefits people of many different shapes and sizes, strengths and limitations. There are amazingly popular coaches and also good coaches. The workouts are effective as long as you have a motivating factor, which may be intrinsic or extrinsic or even a combination. Either way, this stuff really works.

Hope you enjoyed this perspective from me

Thanks for reading and stay tuned

 

3 Key Investments in your health and fitness

Burn fat and get lean by investing your time with habits that support these three things

Getting lean can take weeks, months, years, or even the struggle continues for some. The investments of time are of the most important value that you have. Think about your habits and how important that habit is for your life.

routinerward

Here are a few ways to invest that time into fitness, fat loss and overall well-being.

1. Move lightly often

In the workouts we do in Orangetheory Fitness Seattle, we take participants through five zone heart rate guided training. The second zone, light-zone which is colored blue is a light zone, one step above resting. You want to be in this light intensity zone throughout the actions of the rest of your life outside of of HIIT workouts, because you will burn more fat during EPOC.

People who look like they walk everywhere probably do.

People who look like they walk everywhere probably do.

Moving lightly would be things such as walking, doing chores, light games in the park, etc. Movement of some sort which is not strenuous and not taxing on mental performance as well. The more time you spend in the blue zone during the other hours in the day are near guaranteed health boosters.

Additionally, performing HIIT exercise 4x/week is killer for lasting calorie burn.

People in my classes know about that last part.

2.¬†Go natural, careful of people who aren’t invested in your health

We¬†have been exposed to many advertising campaigns about food and what’s healthful and what’s not. Media and popular culture are impossible to escape. Most ads are designed to create a false need.

Shocking for some, people haven't you seen Food Inc?

Shocking for some, people haven’t you seen Food Inc?

Let’s keep this simple. If the company spends TONS of money on advertising campaigns, there’s a significantly greater chance that it is BAD for you. Eating processed foods and sugary foods is like taking on debt in the body — you even have to pay interest since body fat negatively affects the endocrine system. Making it even harder to burn fat.

So once you pay off the debt of eating poorly, then you must invest in eating healthy. The health of your stomach and digestive system are important elements strongly related to fat loss.

3. It is all about Gut Health: Living cells for digestion/immunity

We are walking environments and ecosystems. There are ten times more bacteria cells that exist mostly symbiotically with our human cells. This is a good thing because we need these bacteria to protect us with other bacteria of our environment and the things we eat.

Cells, man. Food affects them greatly.

Human cells have similarities to the quality of food which you consume 

So how do you PROTECT the Gut?

  • Living / Fermented foods with known probiotic effects: yogurt, kefir, unpasteurized fermented vegetables such as sauerkraut and pickles, Korean fare like Kim-Chi, Miso, Kombucha, many raw foods, fresh juices & more
  • Clean energy¬†/ vitamin and mineral-dense foods: Leafy green vegetables, Lentils, seafood like wild salmon (especially for Omega-3 BENEFITS), Squash, Coconut foods/oils/extracts, high fiber, quality proteins, healthy fatty acids (less of the omega-6 variety) & more
  • Pre-Biotic foods that support our ideal healthy function¬†of bacteria in the human body: Ginger, Garlic, Onions, Leeks-related, Dandelion greens, Asparagus (** HIGHLY POWERFUL FAT BURNER PEOPLE), cabbage (immunity), Fruits, also root vegetables, artichokes, & more

It’s not easy to know what is the best to eat for you so it’s best to be mindful.

Timing & Planning are what it takes

IF you aren’t planning for success in your actions, then the outcome of bad habits will resonate. You¬†should¬†plan for success with food and then you can¬†enjoy¬†moving often too.

justchill

 

Good luck stay tuned and thanks for reading!

5k Race Day Strategies

Get good rest.

The Good Night recovery with many restful hours will help performance.

Rest meme

Rest meme

Nutrition in the morning

Carbohydrates and hydrating liquids are valuable because it takes less effort to digest these nutrients. The carbs are energy and must be used wisely.

Not an everyday thing

Not an everyday thing

You want your body to burn the fuel, the carbohydrates fuel the intense feeling that drives you.

Go FAST or go moderate boost

Should you power through the first mile or sit back and pace it?

powerrnner

It probably depends on your own personal strengths. For those runners who have been training in the weight room, they will benefit from power at the start into a relaxed pace for active recovery in anticipation of the final mile push and all out. Powerful runners tap into a wider array of muscle fibers.

Let’s do it

Stay tuned for more…