Why you Shouldn’t Use the Leg Press 45 degree weight-loaded Sled machine at the gym

Squats vs Leg Press

Even though the leg press machine can be used with good effect, some people just take it too far.

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This is the most hated guy in the gym right now. Of course we aren’t going to take the time to body shame him because that’s not nice even though we do notice that it wouldn’t be impossible for him to take in many simple carbs and alcohol.

It happened at my gym.

I rolled in around 8AM to the local squat rack, ya see. First, I hit the cables for a little bit to get the joints and movements warmed up and I noticed that the usually strong squatters are not squatting much weight at all today. Some of them definitely squat more than I do.

I was working upper body anyway that day.

So I went to one of the open racks and began some warm up sets for the barbell press. My goal was to hit some rounds with the 135lbs so I needed two 45s. I only had one available. Then, I looked at the other guys trying to squat near me and said something to which we all agreed was unfortunate that one guy had stolen all of the 45 pound plates nearby for his Leg Press machine partial range of motion circuit training.

To make it worse, he was circuit training on other machines for the upper body and also using more 45 lb plates. Next time I see something like that, I’m going to engage that person because I am seriously curious as to what the mindset or thought process was.

Here is your answer: Squats are far more efficient for the amount of weight used.

Let’s put it this way: 45 lb plates are a limited resource in this busy city neighborhood gym. One guy took almost all of the plates in the weightlifting area for his 45 degree sled.

Think back to junior high for a second and realize that the math is simple. You need far less force to move an object on a machine fixed path forward and upward compared to the stability demands of a loaded barbell completely on top of you.

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Reason why Leg Press is inefficient for the amount of weight used

The squat utilizes those 45 plates more economically for the lifters that less 45 plates actually need to be used. This means more 45 plates will be available for everybody else.

If you can’t squat, Learn to Squat.

It’s that simple. Yes, squatting is completely necessary. Even if you have bad knees, you should practice some healthy range of motion in pretty much any squat variation of your choosing. Of course barbell squats are more advanced, so starting with a dumbbell in the goblet position as a novice lifter could help you get mad gains.

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Cue CrossFit Seattle: Grand Opening 2017 Pioneer Square Fat Loss Workout

Cue CrossFit opens new CrossFit location by Century Link field in Seattle.

If you live or work in Pioneer Square, near Sodo, or the International District in Seattle, you now have a new option for high intensity workouts. Cue CrossFit just opened and of course Dre Fitness had to be there since we just love events that are fitness related.

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Cue CrossFit Seattle Grand Opening which is by CenturyLink field.

You can meet a lot of good people and strengthen friendships with existing people.

I love going to fitness events because I get to hang out — doing healthy activities — with friends, professional contacts, and with people I’ve never met before.

Fitness is about community.

When it comes down to it, as long as the workout is high enough intensity and safe, it really doesn’t matter what style of workout it is. Ultimately, group fitness gyms like CrossFit, Orangetheory, or growing gyms like Accelerate Seattle are all about community. We workout together, sweat together, and through the process, we become stronger together.

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Cue CrossFit Seattle WOD with my friends Brandon H., Brandon S, Katie, and more. Goblet Kettlebell Squats.

You can come up with new exercises or new ways to program an exercise, but ultimately if you’re not squatting, you’re just not allotting your time well. All good fitness programs will prescribe squats for you. All good fitness programs will work your muscles with exercises that promote strength and muscular balance. All good fitness programs will be prescribed by legitimate, motivational coaches.

Building community in Seattle.

People often ask me if I will ever make the leap to be the owner of my own gym. While I respect those who take the risk to open their own gyms, at this point I am going for the blogger, vlogger, and influencer route. I realize that there is only one of me and that I can produce content that is useful to many people as long as I stay dedicated and authentic to myself and my followers.

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I teased Brandon S. during the video only because I have great respect for his work!

Fitness is about more than a brand name.

Even though competition can be ruthless in the fitness industry, it is still an industry that is highly rewarding. I have more and more friends who are passionate about fitness but are stuck in office jobs that they simply have no love for. For that reason, I feel blessed to be part of a fitness lifestyle in which I can fully support myself here in Seattle and Capitol Hill to be specific.

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Fitness is love, need I say more?

Train hard, and use nutrition to recover your body.

Regardless of the workout, it’s all about nutrition and sleep in order to promote recovery. Excuse my language, but any jackass can go and do a hard workout. However, the person who eats wild Alaskan salmon with kale and avocado will have FARRRR superior results than the person who goes and drinks their gains away with alcohol and Dick’s burgers. It’s been my experience that people who eat Dick’s end up smelling like Dick’s too.

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Darsenio can jump this high. Thanks to nutrition!

Antioxidants, protein, vitamins, minerals, phytonutrients, fiber, probiotics, and other nutrients are 100% crucial to all fitness, athletic, bodybuilding, and health related goals. If you care for yourself, eat your damn vegetables!

Subscribe to my YouTube channel, Follow the DreFitness.com Blog and stay tuned for more.

Thanks for reading. Even though we’re in the early process of launching our YouTube, I guarantee we will have growth. I have too much passion for the fitness and too many friends who are willing to help out that it will be impossible to fail. All we have to do is stay consistent and get the message out there.

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It’s all about who you know, anyway.

How can I give you value? Reach out to me for inquiries, comments, or suggestions. Once again, thank you so much for reading!

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How to Structure a Weight Training Workout for Regular People interested in Fitness

If I’m not training full body (which I am a fan of actually), then I’m training upper/lower splits.

Even though in bodybuilding, many people will train chest on one day, back on one day, legs on one day, arms on one day, and shoulders and abs on one day, I’ve never found that style to be effective for me. I like to train the basic upper body exercises on the same day.

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Dumbell Row

Upper/Lower split is like this:

Monday: Lower body

Tuesday: Upper body

Wednesday: Rest day

Thursday: Lower Body

Friday: Upper body

Sat/Sunday: Rest days or other workouts, yoga, exercise classes, various activities, outings, etc.

Full Body workout would be like this:

3-5x per week with various daily emphasis and listening to your body for recovery purposes. If you are doing Orangetheory Fitness, then it’s possible you’re already doing this. That being said, if you’re serious about gaining more strength, you’ll want to do dedicated strength training sessions and not just cardio/weights combination every time.

I mostly believe in either Full Body training and in Upper / Lower training.

If you read the muscle magazines, you really need to understand that mainstream bodybuilding magazines are full of men and women on steroids and/or performance enhancers. The reason is because illegal steroids are easy to order online and widely accessible to anybody who’s willing to do a little research. Also, they work really well and have a lot of side effects.

What those people put into their bodies is none of my business, but it creates false perceptions when it comes to the, “what,” “how,” and, “when” can I see those results for myself. Most fitness magazine cover models have bodies that are simply unattainable for people who are unwilling to risk their health by taking steroids.

Benefits of full body training and upper/lower splits: Frequency

You really shouldn’t be so concerned about shredding/destroying your muscles during an excessively long weight training session full of drop sets and exercises to failure. Instead, train for frequency and continually get stronger in key exercises such as squats, deadlift variations, bench press, rows, weighted pull ups, dips, overhead press, arm curls/extensions, and leg curls.

All you have to really do is practice on the key exercises and make progress. Most people can recover the muscles sufficiently within 48 hours as long as you didn’t burn yourself out or always going for 1 rep maxes or always going to failure.

Just imagine if you trained your bench press 2-3x/week, your db row 2-3x/week, squats and leg curls 2-3x/week! You’d make progress way faster than just doing it once per week along with a bunch of isolation exercises.

Train like an athlete and follow prominent personal trainers that train athletes.

Of course my demographic is not bodybuilding on this blog even though some people will have an interest in bodybuilding. Let me tell you, I am also interested in bodybuilding and I follow it sometimes, but I am not interested in being a bodybuilder. Fitness is my game. There’s no shame in that.

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Standing overhead press is more athletic than seated overhead press and yields more benefits for fitness.

Athletes are probably the fittest people on the planet and most of them are required to take some sort of drug tests. I’d suggest to look into how athletes train — be goal oriented and don’t spread yourself too thin in your training.

Keep it simple stupid: KISS was the mantra of a personal trainer I worked with.

For my upper body workout, I’ll usually spend a couple months prioritizing about 3-4 exercises that I would typically do first in a training session. For example, on lower body, I have recently prioritized rear-foot elevated split squats and I went from doing 135lbsx8 reps per leg to doing 205lbsx6 reps per leg — the glute growth was noticeable and my running strength improved.

No need to be fancy, just set a goal on a few exercises at any given point and prioritize them. All of the other exercises are just to support the goal of increasing strength in the ones that you are prioritizing (or to promote injury prevention).

Weight training is a lifestyle.

I can program an exercise routine for you that is top notch, guaranteed to be effective. However, if you constantly go to bed late, drink alcohol often, and neglect your nutrient intake, then you’ll never make it past the “newbie gains.”

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It’s not a damn secret — vegetables are the best for you.

I love strength training with weights because of the sense of accomplishment and because I know that there is literally no way I am going to make progress in the weight room if I don’t take care of my nutrition and sleep. The weight room teaches me lessons about myself and encourages me to take care of my body.

Having some muscles doesn’t hurt either.

I feel confident from my experiences, not so much from my body. But I can tell you that if I didn’t didn’t take care of myself, then those experiences I’ve had over the years wouldn’t have been as rewarding or opened nearly as many doors.

 

Thanks for reading and I’m excited that this blog is growing. It seems like we’re getting new followers everyday!

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What are the Benefits of the Dumbbell Row exercise for Back, Biceps, and Core?

The Dumbbell Row is by far one of the best upper body exercises period.

“If you wanna grow, you gotta row.”

The dumbbell row exercise will help strengthen the muscles of the upper back, lats, rear deltoids, forearms, biceps, and even the core. For an upper body exercise, the dumbbell row has almost countless benefits for nearly all strength, athletic, and fitness goals.

Benefit 1: Makes you appealing! Helps coveted V-Shape torso for the men, Hourglass shape for the women.

I would be remiss if I didn’t mention the aesthetic benefits of having toned back muscles. Both men and women have an improved appearance (and signals of ability) by strengthening the muscles that are targeted by the DB Row.

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“Some engaged lats”

For men, waist to shoulder ratio is an obvious sign of attractiveness. And for women, the DB Row can strengthen the lats and upper back and give the waist a slimming appearance due to having improved muscular proportion.

Benefit 2: Dumbbell Rows are a unilateral exercise and can remedy strength and muscular imbalances between either side of the body.

Everybody has some asymmetry so it is an important part of a good strength training program to balance strength between all planes of the body. By working one side at a time, you are guaranteed to know how much that particular side can lift, without ever wondering if your body is compensating.

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A fine example would be the

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What are the Benefits of TRX Hip Bridge exercise?

I am writing this post by popular demand.

I noticed that tons of people are finding my blog by using the search term, “TRX Hip Bridge,” so I wanted to provide some value on this exercise.

TRX training is used around the world in professional and personal fitness for work, home, travel and more. Browse TRX training on Amazon

Benefit of TRX Hip Bridge 1: Glute and Posterior chain activation.

Anybody who has allowed me to be their trainer and instructor knows that I am pretty much obsessed with glute activation. Even people with a big butt might have poor glute activation due to lifestyle (sitting down often, running form that is not ideal, or training programs that aren’t optimal).

Glute activation is more about strengthening or awakening the neurological connections between the brain and the butt so that you can perform efficiently and reduce incidence of faulty movement patterns.

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Squeeze the butt for best results

MOREOVER, glute activation is important for the health of your lower back and other joints. Glutes need to be able to do their job and if you can’t activate the glutes, you could put yourself into poor posture (excessive anterior pelvic tilt) which will lead to injury at some point.

Benefit of TRX Hip Bridge 2: Injury prevention of hamstrings and other parts of your body.

First of all, many people are quad dominant. This means that the quadriceps are way stronger than the hamstrings and that is certainly a muscular imbalance. Research on soccer players indicates significantly higher risk of ACL and knee injury when the athlete has a poor quad to hamstring strength ratio.

The reason why the hip bridge specifically promotes healthy hamstrings is that you are performing a hamstring strengthening exercise involving your own body weight instead of using machines. While hamstring strengthening machines can be beneficial to the athlete or general population, it is valuable to balance out the training with bodyweight exercises because let’s face it: You must be able to handle your own body if you want the best in injury prevention.

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Bending the knees significantly increases hamstring load and tension

The final reason that I’ll add today is that the TRX hip bridge can strengthen the hamstring with body weight at the knee joint. Because the hamstring connects at both the hip and the knee, it has function at both of those joints. While the single leg romanian deadlift can strengthen the hamstring while hinging at the hip, it is the TRX Hip Bridge or TRX Hamstring Curl that will strengthen the hamstring at the knee joint. Again, it’s all about muscular balance.

Benefit of TRX Hip Bridge 3: Carryover to other exercises.

While the TRX Hip Bridge isn’t one of those exercises that is 100% needed in every training program (in contrast to the squat, let’s say), you’ll still be able to get carryover benefit to other exercises.

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You gotta stay healthy so that you can keep training

The Hip Bridge could improve your running, your deadlift, and pretty much all other related lower body activities. Due to the possible injury prevention benefits as well, it will allow you to train harder at a high intensity and therefore reach your goals even faster.

Even people with a big butt might have poor glute activation due to lifestyle.

Thanks for reading and stay tuned…

Exciting things for our blog and community are right around the corner.

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Insider’s Guide to Orangetheory and Responses to OTF News and Article Commenters

What are your expectations of an Orangetheory class?

Some of you have followed my blog for months or years, while others have stumbled upon it in a search for Orangetheory Fitness Seattle or other popular terms that Google directs here. I like to stay abreast of the news surrounding Orangetheory all around the country as people everywhere are getting a chance to be part of this rapidly growing fitness trend.

As an Orangetheory trainer, I have coached over fifteen hundred classes in Seattle’s Capitol Hill and Lower Queen Anne neighborhoods.

Based on repeat attendance, this equals to more than 30,000 workout sessions delivered. Yes, being a group personal trainer is highly rewarding and it’s inspiring to think about my reach in the community. Whether you are reading this article because you are considering your first Orangetheory class or because you’re just interested in fitness, you may gain something so continue reading on.

Here's a quick snap at the end of one of my HIIT classes at the Orangetheory Fitness in Seattle, WA... the Capitol Hill studio location.

Here’s a quick snap at the end of one of my HIIT classes at the Orangetheory Fitness in Seattle, WA… the Capitol Hill studio location.

Below are three recent articles, information, and responses about Orangetheory from an insider perspective.

5 Things to Know Before your First Orangetheory Class

This Health.com article provides a great template for setting up healthy expectations of a first OTF class.

Coaches do want to personalize your workout

Coaches do want to personalize your workout

Here are the bullet points:

  • “It’s a perfect option for gym-goers who hate group exercise classes.”
    • While you follow the templates, there is way much individualization available and the trainers make an effort for you
    • Trainers do their best to remember your name, just keep in mind they might be coaching 100 different people throughout the day so reach out as needed.
    • If it’s your first class, you should get extra attention for sure.
  • “You need to get there (really) early.”
    • We ask that people arrive 30 minutes before class because it will make your workout experience so much smoother.
    • Arriving early will answer many of the questions that you would otherwise have during class.
    • Don’t forget, this is still HIIT so the pace of the class is quite upbeat no matter your fitness level.
    • Arriving early allows trainers to understand your needs and values, and to cater your first experience to that.
  • “You may develop a love-hate relationship with the heart-rate monitor.”
    • Everybody responds differently to the heart rate system as we all are built in different shapes, sizes with different heart beats as well. It may be very challenging to get even 10 minutes in the Orange zone, or you may be in the red zone half the class.
    • For the most part, the heart rates are a fantastic guide to being successful in the workout.
    • Just know that there may be some fluctuations that occur, in part due to the bouncing up and down and potentially aggressive nature of HIIT workouts.
  • “Don’t expect to do the same workout in your next class.”
    • Every workout is different, yet every workout provides you the opportunity to be better than your previous self.
    • You will get the benefits of HIIT every. single. time. by reaching the target heart rate zones.
    • Furthermore, you can continue busting through fat loss and fitness plateaus by focusing more intensity on a particular area (such as running faster at an incline on the treadmill).

Overall, I’d recommend coming with an open mind and communicating your reasons to the instructor. Why are you here, really? We want to know this information so we can individualize certain aspects of your Orangetheory workout and give you a great experience that leaves you feeling great and burning calories for hours upon hours following it.

NY Times: At the Gym, Abs and Stats

In this NY Times article, the author gives a brief overview of previous trends throughout the decades and then settles in on a discussion about the OTF experience and how the business fits into the overall context of group workouts.

Image of the heart rate system OTBeat

Image of the heart rate system OTBeat

They definitely don’t hesitate to talk about their own experience, feeling that for the author personally it was a competitive experience due to the stats on the board. Even so, I never base my workout on how many calories I burned versus somebody else because that is not the most ideal indicator of success.

What’s most interesting are the reader comments to the article.

Wabi-Sabi wrote: How different you city people are!
$32/class? Do you have so much money to waste? I run 7 miles with my dog
every day. She counts on me and I count on her.

Fortunately, Seattle prices are half of that or less. And secondly, I bet OTF runners are fitter, faster, and may actually enjoy the experience of group coaching motivational styles. If you consider a Personal Trainer in NYC is $80 or more, a Personal Trainer in Seattle is $60 or more, it’s certainly no waste of money for an investment in health and fitness.

D Jacob wrote: It should be clarified that there is no ranking on the orangetheory board so deciding who is in “last place” is determined only in your own mind. The numbers are specific to your weight, age, and effort, so comparing to other people’s numbers is not the point and not the right way to do it. You’re reading your own level of exertion, seeing how your recovery from exertion improves over time, and keeping your heart rate in specific zones.

A 250 pound, 45 year old guy is going to do that a lot differently than a 90 pound, 25 year old woman and how a vastly different calorie burn. I find this article misleading in the implication that it’s competitive. If you’re a competitive person, then you’ll be competitive here. If, like me, you are not, then you may like having data that really shows what you’re doing. There’s no terror unless you create it for yourself.

Good point and well said. Spoken like someone who truly experiences the benefits of heart rate led group interval training.

Andrew Hendricks wrote: Regardless of the comments below- I’ll keep my thoughts to myself on the inaccurate statements, narcissistic rants, and complete fitness bullying I am reading in the comments portion and say- what is wrong with each his own. I have been an OTF member for over 8 months- been to more than 20 studios but regular at Chelsea and Massapequa, and I mean religiously 5 times a week. All it’s done for me- was change my life- down 70 pounds, off all meds, in better shape than I’ve been in since my 20’s, complete confidence in life and have made the best friends anyone can have- Perhaps I should go back to smoking, over eating and sitting on the couch..

Wow, beautiful. This is the reason I love what I do. No matter the stress of an irregular schedule or the challenges of being a full time coach… stuff like this is what makes it all worth it. I guarantee every studio in the entire country has stories like this. Changing lives not only changes others, it changes us to. So thank you to all of the Andrew Hendrick’s of the fitness world!!

ringO wrote: They’re going to spend their $$$ on something.
Might as well be fitness.
I’m all for it.
It is always better to buy experiences than material goods.

And I’ll just leave it at that. I know people in Seattle are doing alright financially and even people who are on a modest income still realize that they are going to get way more benefit out of Orangetheory classes than the latest designer clothing. Btw, your ass will look way better in those designer jeans anyway.

And finally, one more article response and this article definitely does not hold back on the criticism…

This Gym Chain NEEDS to Address This Important Issue

Miss Kelsey Miller over at Refinery29.com unfortunately did not have the best experience on her first class. As an online content writer, was her intent to scrutinize the experience from the beginning or was she actually looking for a workout routine for herself?

Refinery29 Author

Refinery29 Author

Full disclosure: I went into Orangetheory’s Brentwood location with my usual skepticism of any flashy new workout trend.

There’s our answer.

At the end of my first and only session at Orangetheory Fitness, I stood sweating amid a group of 20-odd students while our trainer, Lal, pointed at my name on the screen.

“You only had seven minutes in the Orange Zone.” He had that I’m-not-mad-I’m-disappointed kind of tone. “You need to push yourself — get uncomfortable.”

As coaches, we’re usually aiming to encourage people by saying, “For those of you who didn’t hit it, one day, you’ll reach 12 minute in the Orange Zone.” That being said, she makes it sound like he called her out in front of the entire group, but I’m inclined to believe he was off the microphone chatting with her one-on-one.

Filling out the pre-workout paperwork, I noted a lingering knee problem of mine that often acts up during certain exercises. After a brief warm-up, my group was sent to the weight-training floor for a timed interval of bench step movements and squats. Lal shouted instructions and then pointed to a screen with written steps as well as an animated little person demo-ing the moves. That’s when I first felt my knee begin to twang and paused to consider a modification. By now, Lal was on the other side of the studio, shouting instructions to the treadmill group, so I turned to the virtual trainer, who told me in no uncertain terms to just keep going.

Gosh, I can completely understand this scenario. I always ask a new person about injuries and do not rely on the client intake form — I want to hear it from your mouth. Admittedly, something I could do better is ask all my current members if they have any injuries acting up lately, since sometimes we’re at 100% and other times not so much. So it’s clear that our hero, Lal, missed a step by not going back to Kelsey after delivering the treadmill instructions and asking for a status update on her knee.

Then again, personal responsibility also plays a role. In group workouts, your trainer needs to be there for you, and you also need to be there for yourself. I always recommend not working through the pain unless you are prescribed by a rehabilitation specialist (or you simply know your body better than anybody else). So, she could have made eye contact with Lal and waved him down and I’m sure he would be willing to come right on over to deliver the options. Right, Lal?

Thankfully, my knee pain eased up when I got to the rowing and treadmill portion of the class, but even though I pushed myself hard enough to thoroughly drench my T-shirt, I wasn’t as concerned with hitting the anaerobic Orange Zone as I was with getting through the workout without hurting myself. So, when Lal pointed at the screen, gently scolding me for staying mostly in the aerobic Green Zone, I wasn’t all that bothered.

“Yeah, I’m fine with that.”

Definitely something missing in the communication channel between these two individuals. Now I know that some individuals simply need more attention to have a great experience, while others need only a few moments of encouragement to perform at their best.

If I was the trainer in this situation, I would again ask Kelsey about the status of her knee. Then, seeing that she is not reaching the Orange zone during a push pace, I would use the simple RPE scale (rate of perceived exertion) by asking Kelsey how she feels about her intensity on a scale of 1-10. Where 1 is completely resting and 10 is the most intense all out effort of her life. If she is somewhere around 7-9 perceived intensity and still in the green zone, then I would be fine with that… encouraging her to continue working and that it’s totally fine especially on her first workout.

Over time you learn to read people. As a coach, I recall a time when I received negative feedback for not pushing a person hard enough, she said something like, “I felt there were opportunities my trainer could have pushed me harder.” And when I look back at that specific moment, I realize that yet again it was a simple lapse in the communication channel between myself and this person.

But at Orangetheory, there’s little talk of the long-term. Consistency takes a backseat to instantaneous results.

Excuse my language but what in the HECK does that mean? The REALITY of the situation — and again this is coming from a coach who has been immersed in OTF for years — If you CONSISTENTLY show up to an Orangetheory workout 3-4 times per week, I guarantee you will get results. Guaranteed. Seriously. That’s consistency and if something hurts your knees, I also guarantee there are ways around it.

Truth be told, the people who get the fastest results are also the ones who allow themselves to be coached. As an employee of OTF, I know that my work will be superior by allowing myself to be coached by the leadership around me (and perhaps even my peers). Likewise, getting results at OTF is purely about attitude.

The only reason that OTF is so popular is because it works. It works to get you healthy, it works to get you fit, it works to burn the fat, and it works for those who want to be part of a community. Hey, Seattle transplants, I’m talking to you. Come make some friends.

I’m alarmed that, of all fitness trends, this one appears to be growing so fast. But I’ll admit that Orangetheory is popular for a reason: Many clients gush with real sincerity about how it has changed their lives. In fitness, I’ve learned that the only thing that matters is finding something that works for you, and if somebody raises an eyebrow, who cares? But I’ve also learned there’s nothing wrong with being the one who raises an eyebrow.

I do think she makes some interesting points about the “Biggest Loser Mentality” at OTF, but I’d say that only accounts for a fraction of the reasons people actually go. Consider that out of over a thousand members at Seattle’s Capitol Hill location, only about sixty of them are participating in the 6 week weight loss challenge where the grand prize is $2,500 and a free year membership. Yes, we have helped people lose 60+ pounds over the course of several months. In reality though, the average person is just looking for a workout that makes them feel great and allows them to continually improve their fitness levels.

And our author, Kelsey, finally concedes that if it works for you, then that’s what matters.

Also, Kelsey, if you are ever in Seattle, give me a chance. 9 times out of 10, I’ll change your perception of Orangetheory and maybe we’ll really be able to connect on a coaching level. By the way, just as you criticize OTF, I hope you can appreciate the validity of my points as well.

It’s been a journey for me as a coach, learning how to look deep inside myself and be able to authentically care about all different types of people who in most cases are very much unlike myself. I’ve also had struggles with people who tried my class for the first time and it frustrates me, I literally lose sleep when I realize that I gave somebody a less than ideal experience. It forces me to come back stronger the next day. It forces me to engage in an encouraging, positive and open minded communication channel with individuals and groups on a daily basis.

For those of you who take my class for the first time in Seattle, know that my intention is to give you a great experience and that your participation and attention is a requirement for this to happen. I’ll meet you where you’re at with your fitness, and you meet me with your needs — we’ll go places you never dreamed of.

Thank you all and stay tuned for future content.

My goal for this year is to be more consistent myself with blogging. I realize that I have soooo many followers in Seattle that scheduling one-on-one time with each of you is nearly impossible. However, know that if you want to schedule that time, I can make myself available.

And if it’s just my knowledge that you need, then keep coming back and please leave a comment if this interests you.

 

 

 

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Why you should only have ONE drink or less per day per week

This article is about the benefits of not consuming alcohol on six of out seven days in the week.

Or never drinking. Here’s why.

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You should have one drink or less so that you can make progress towards your fitness no matter what your age.

If you are making zero progress on your fitness goals the FIRST thing you should do is cut booze.

Does drinking alcohol have benefits?

Research indicates moderate consumption of alcohol may improve cardiovascular health.

  1. That doesn’t necessarily mean it burns fat.
  2. Moderate consumption means 1 serving of wine at a time.
  3. Cardiovascular health can be improved more effectively through other nutritional intervention (such as pomegranate, mangosteen, goji, or sea buckthorn fruit juices)

If you’re having trouble burning fat and if you’re drinking more than two drinks at a time in any consumption session, then that is the first thing you should drop in order to reach your goals.

IS alcohol holding you back from elite fitness?

Your body weight is related to your entire history of eating including what your mom fed you. It is also related to genetics, but really we can only control our habits if we are diligent and caring of our bodies. It’s not that you can change your genes, it’s that you can optimize your genes.

Seriously, keeping that DNA healthy is Anti-Aging 101 folks.

Step 1. Consume nutrient rich foods.

Step 2. Reduce toxins.

Step 3. Do an INTENSE workout.

Step 4. Recover and repeat with progression.

Check out this infographic:

benefitsofnotdrinking.png

Feeling better is a pretty cool part of fitness.

A very fit person on most occasion will be between 8-18% body-fat.

For guys, 10% body-fat or less is usually the threshold for a truly aesthetic midsection.

For gals… 12-16% is a great goal to aim for — because it is reserved for only the dedicated.

Alternative to Alcohol!?

I’m not saying don’t go out and enjoy some alcohol. We all respond differently to environments and I have known some people who can go to a bar and not even drink alcohol. Personally, I would feel very attracted to a cold beverage in a HOT environment and you know what I mean.

Drinks that have low alcohol or no alcohol:

  • Kombucha – comes in many flavours, probiotic, gut health, antioxidant, anti-inflammatory.
  • Ginger beer – (I would only drink if it contained actual ginger as opposed to just ginger flavoring) anti-inflammatory, possible gut health benefits which also contributes to inflammatory regulation.
  • Maybe just avoid high risk situations – that means not spending time in the alcohol aisle, and to save your alcohol consumption for slow enjoyment, not binge drinking.

Find your reason and have your moment. If you can’t do that, at least you read this.

If you feel amazing with your life and you drink lots of alcohol — then by all means enjoy yourself. I’m not here to tell you what to do with your body, just to share this viewpoint that there are means available in which we can all work towards genuine wellness.

It’s not like I’m on this journey because it ever came easy to me. The struggle is real and for myself it’s personal. I’m not so much the guru as I am the one on the path next to you. Hopefully, it’s me… carrying the heavier load.

Stay tuned.

 

Fat Loss Fitness Nutrition, Immunity, and Digestion Orangetheory Fitness Seattle Orangetheory Seattle Uncategorized