The Benefits of Intermittent Fasting

Intermittent fasting is an eating pattern that involves cycling between periods of eating and fasting. It has been shown to have a number of benefits for longevity. Here's how intermittent fasting can support a long and healthy life:

Reduces the risk of chronic diseases: Intermittent fasting has been shown to reduce the risk of chronic diseases such as heart disease, diabetes, and certain types of cancer.

Supports brain health: Intermittent fasting has been shown to improve brain function and may help reduce the risk of cognitive decline and dementia.

Increases lifespan: Studies have shown that intermittent fasting can increase lifespan, with some research suggesting that it may add as many as three years to your life.

Improves mental and physical performance: Intermittent fasting has been shown to improve mental and physical performance by increasing focus and energy.

To practice intermittent fasting, try to:

• Eat all your meals within a specific time window, such as 8 hours

• Fast for 16 hours or more between meals

• Drink plenty of water and non-caloric beverages during the fasting periods

Overall, the benefits of intermittent fasting for longevity are clear. By incorporating this eating pattern into your routine, you can help reduce the risk of chronic diseases, support brain health, and potentially add years to your life. To learn more about how different dietary and exercise regimes could benefit your health schedule a free consultation with us anything HERE

How Strength Training Improves Bone Density

Strength training can help improve bone density by placing mechanical stress on the bones. When the bones are subjected to this type of stress, they respond by becoming stronger and denser.

During strength training exercises, the muscles pull on the bones, which stimulates the production of new bone tissue. This process, known as bone remodeling, helps to increase bone density and strength.

In addition to the mechanical stress placed on the bones during strength training, the increased muscle mass that results from strength training can also help improve bone density. The muscles help to support the bones and provide a load-bearing effect that can help stimulate bone growth.

Overall, strength training can be an effective way to improve bone density and reduce the risk of osteoporosis and fractures in older adults. It is generally recommended that older adults engage in strength training at least twice a week, using moderate to high intensities. It is important to consult with a healthcare professional before starting a strength training program, as some medical conditions or medications may affect an individual's ability to engage in strength training.

Top 3 Myths About Personal Training

Personal training is a great way to get fit and reach your fitness goals, but there are many myths surrounding it. Here are the top three myths about personal training and the truth behind them:

Myth #1: Personal training is too expensive: While it's true that personal training can be more expensive than some other forms of exercise, it's important to consider the value you're getting. A personal trainer can provide individualized attention and a customized workout plan that is tailored to your specific goals and needs. This can be especially helpful if you're new to exercise or have specific health concerns.

Myth #2: Personal training is only for athletes or people in great shape: Personal training is for everyone, no matter your fitness level. Whether you're just starting out or are an experienced athlete, a personal trainer can help you reach your fitness goals.

Myth #3: Personal trainers are intimidating: While some personal trainers can have a tough exterior and bootcamp mentality, most of us do not. A good personal trainer will work with you to create a comfortable and supportive environment in which you can reach your fitness goals.

By debunking these myths, you can see that personal training can be a valuable and effective way to improve your fitness and reach your goals. Don't be afraid to give it a try!

How Strength Training Improves Mental Health

Strength training has been shown to have a number of mental health benefits, including:

Reduced stress and anxiety: Exercise, including strength training, can help reduce stress and anxiety by releasing feel-good chemicals called endorphins.

Improved mood: Strength training has been shown to improve mood and reduce symptoms of depression in older adults.

Increased self-esteem: Engaging in regular strength training can help improve body image and self-esteem.

Improved sleep: Exercise, including strength training, has been shown to improve sleep quality and help with insomnia.

Enhanced cognitive function: Some research has suggested that exercise, including strength training, may help improve cognitive function and reduce the risk of cognitive decline.

Overall, strength training can be an effective way to improve mental health and well-being in older adults. It is generally recommended that older adults engage in strength training at least twice a week, using moderate to high intensities. It is important to consult with a healthcare professional before starting a strength training program, as some medical conditions or medications may affect an individual's ability to engage in strength training. Schedule a complimentary personal training consultation with us today to see what strength training can do for you.

"How to Create a Sustainable Exercise Routine"

Creating a sustainable exercise routine is key to maintaining a healthy lifestyle. If you're struggling to stick to your workouts, here are a few tips to help you create a sustainable exercise routine:

Set realistic goals: It's important to set goals for your fitness journey, but it's also important to make sure they're realistic. If your goals are too ambitious, it can be discouraging when you don't see immediate progress. Instead, aim for achievable goals that will keep you motivated and on track.

Find Accountability: Whether it’s hiring a personal trainer to have a set appointment with or getting a friend or spouse to partner up. Find someone to help you remain accountable to your goals and your training.

Make it convenient: Choose activities that are convenient for you. If you don't have time to drive to the gym, consider training that can be done at home or outdoors.

Be consistent: Consistency is key when it comes to exercise. Try training at the same time each day, and aim for at least three to four days a week. Even if you can only fit in a short workout, it's better than skipping it altogether.

Mix things up: Doing the same workout every day can get boring. Try to mix up your routine by trying new exercises or changing the order of your workouts. This can help keep things interesting and prevent you from getting stuck in a rut or hitting plateaus in your training.

By following these tips, you can create a sustainable exercise routine that you can stick to for the long-term. Remember, the key is to find an activity you enjoy and make it a consistent part of your routine. Let us help you with a FREE CONSULTATION.

How Different Modes of Exercise Improve Overall Health

There are many ways that exercise can help improve overall health. Here are a few styles that we encourage clients to partake in (and incorporate into our personal training).

Cardiovascular exercise: Engaging in activities that get your heart rate up and keep it elevated for a sustained period of time can help improve your heart health, reduce your risk of heart disease, and improve your overall endurance.

Strength training: Resistance or strength training can help build muscle mass and strength, which can help improve your metabolism, bone density, and balance.

Flexibility: Stretching and engaging in activities that improve flexibility can help reduce muscle tension and soreness, improve posture, and reduce your risk of injury.

Balance and coordination: Exercises that challenge your balance and coordination can help improve your stability and reduce your risk of falls.

Mind-body exercise: Practices such as yoga, tai chi, and meditation can help improve your mental health and well-being by reducing stress and promoting relaxation.

High-intensity interval training (HIIT): This type of exercise involves short bursts of intense activity followed by periods of rest. It can be a time-efficient way to improve cardiovascular fitness and burn calories. Should be used sparingly and only when ability indicates use of HIIT.

Functional fitness: Exercises that mimic everyday movements and activities, such as lifting and carrying groceries or climbing stairs, can help improve your overall function and ability to perform daily tasks with ease.

Learn more about our personal training HERE or sign up for free session to learn what it’s like to work with a personal trainer HERE

How Strength Training Helps As You Age

As we age, our bodies naturally experience a decline in muscle mass and strength, a process known as sarcopenia. This decline in muscle mass and strength can lead to a decrease in overall physical function and an increased risk of falls, injury, and disability.

Strength training can help slow or reverse this process by stimulating muscle growth and increasing muscle strength. This can help improve overall physical function, making it easier to perform everyday activities such as lifting, carrying, and climbing stairs. Stronger muscles can also help improve balance and coordination, which can reduce the risk of falls and injury.

In addition to the physical benefits, strength training has been shown to have a number of mental health benefits in older adults, including improved mood and reduced symptoms of depression and anxiety.

Overall, engaging in strength training as we age can help maintain muscle mass and strength, improve physical function, and improve mental well-being. It is generally recommended that older adults engage in strength training at least twice a week, using moderate to high intensities. At Motiv8 Fitness we’d love to help you learn how to safely strength train. Sign up for a free consultative session HERE to see how we can help. It is important to consult with a healthcare professional before starting a strength training program, as some medical conditions or medications may affect an individual's ability to engage in strength training.

"5 Simple Habits for Better Health"

Are you looking to improve your overall health and well-being? Sometimes, it's the small changes that make the biggest impact. Here are five simple habits you can incorporate into your daily routine for better health:

Drink plenty of water. Staying hydrated is essential for your body to function properly. Aim for at least eight glasses of water a day.

Get enough sleep. The recommended amount of sleep for adults is seven to nine hours per night. Lack of sleep can lead to a variety of health problems, so make sure you're getting enough rest.

Eat a healthy diet. Focus on incorporating plenty of fruits, vegetables, and whole grains into your meals. Limit your intake of processed and sugary foods.

Exercise regularly. Aim for at least 30 minutes of moderate-intensity exercise most days of the week. This can help improve your cardiovascular health and reduce the risk of chronic diseases.

Practice stress management techniques. Chronic stress can have negative effects on your physical and mental health. Find ways to manage stress, such as through meditation, yoga, or talking to a therapist.

By making these habits a part of your daily routine, you can take important steps towards improving your overall health and well-being. At Motiv8 Fitness we encourage our clients to improve each habit above and help clients come up with their own plan to incorporate them and remain accountable to staying consistent over the long term. Learn more about us HERE or read what some of our clients have to say about working with us HERE