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What Is It With HIIT? Part 2

Eleven Research-Backed Reasons You Should Be Doing HIIT

Last week,  I introduced What Is It With HIIT?.   The article delved into what this type of exercise is and how it compares to traditional cardio. This installment outlines 11 research-backed reasons why you should be doing HIIT instead of traditional cardio, especially for those interested in fat loss.  

So why is HIIT so great – here are the reasons!

It’s great for busy people

HIIT stimulates similar or better physical improvements than moderate-intensity continuous training (CMT). The total time commitment required to achieve ideal fitness levels is substantially lower than traditional methods. This is great news, given that “lack of time remains the most commonly cited barrier to regular exercise participation,” states M. J. Gibala, Department of Kinesiology, McMaster University.

It’s very effective for fat loss (especially abdominal fat)

A study published in American Journal of Physical Medicine and Rehabilitation cited 62 overweight and obese subjects who performed HIIT with strength training two to three times per week over nine months saw significant improvement in both waist circumference measurements and overall body fat. In contrast, longer exercise sessions exceeding 60 minutes stimulates over-production of stress hormones, like cortisol. High levels of cortisol contributes to the storage of abdominal fat.

It stimulates powerful anti-aging hormones

HIIT has been shown to stimulate the production of human growth hormone (HGH).  HGH slows down aging by increasing exercise capacity, increasing bone density, increasing muscle mass, and decreasing body fat. In contrast, overdoing long bouts of traditional cardio can actually damage your mitochondria and accelerate aging.

It builds endurance faster

With HIIT, maximal exercise capacity (endurance) is increased in a very short time. It improves VO2 max (a marker of aerobic fitness) faster than long duration cardio.

It’s superior in preventing and controlling high blood pressure

A study published by the American Journal of Cardiovascular Disease showed women at high risk for hypertension saw greater improvements to blood pressure after just 16 weeks of HIIT, compared to the group that performed 16 weeks of CMT training. Improvements to insulin sensitivity, stiff arteries, and cardiorespiratory fitness were superior among the HIIT group.

It reduces risk of diabetes, heart disease, or stroke

It’s well known that traditional cardio produces these benefits, but research proves that if you are overweight or obese you can still reduce your cardiometabolic risk with HIIT. This means you can still get the life-saving benefits of cardio without a large time commitment.

It suppresses your appetite

In a study on the effects HIIT has on fat loss, Australian researchers cited a lower perceived appetite after HIIT training. Other researchers suggest this is partly due to release of an satiety hormone called peptide YY, as well as lowered levels of an appetite stimulant, ghrelin, after high intensity work. It gets even better because HIIT works best when paired with a progressive strength training program. Studies suggest that strength training releases gut hormones that regulate appetite during and after exercise.

You’ll see results faster

So fast that previously untrained people saw an improvement in endurance, muscle tone and performance in as little as six HIIT sessions. That’s fast!

It boosts your metabolism

Another benefit of HIIT is excess post exercise oxygen consumption (EPOC).  This means that after you complete your workout, your oxygen consumption and calorie burning remain elevated for up to 48 hours. This higher metabolic level continues as your muscle cells are repaired and restored.

It helps you lose fat while preserving muscle

A common frustration among dieters and weight-loser/gainers is that they gain all the weight back – and more! This is because cutting calories and excessive traditional cardio (CMT) seems to encourage muscle loss.  Loss of lean, metabolically active muscle tissue results in a decreased metabolism, which makes the fat come right back. Fortunately, strength training and HIIT allow you to preserve your precious muscle tissue and push your metabolism in overdrive.

It’s great for people with a short attention span

Boredom is one of the top three reasons why people stop exercising. Not only are these workouts too short to let your mind wander, but HIIT workouts don’t offer you the luxury of getting bored. This is because when you’re pushing hard – real hard – you’re busy sucking wind trying to catch your breath before the next interval. Getting bored with a HIIT workout is like getting bored while running to save your life if a bear was chasing you.

I hope that you enjoyed part two of this  instructional series What Is It With HIIT?.  If you would like to read part one, please click here.

We are proud that we’ve helped hundreds of people in Howard County and the surrounding areas meet their fitness goals. If you’re looking for a personal trainer near Fulton, Maryland, we’d love to help you too! Call us at 301-452-5547 to see for yourself. Mention this article for a free session

What Is It With HIIT?

HIIT is all the hype lately. So what’s this type of training all about? 

HIIT, or high-intensity interval training, is a training technique in which you give all-out, one hundred percent effort through quick, intense bursts of exercise, followed by recovery periods. This type of training gets and keeps your heart rate up and burns more fat in less time. A high-intensity workout increases the body’s need for oxygen during the effort and creates an oxygen shortage. This causes your body to ask for more oxygen during recovery. This after-burn effect is referred to as Excess Post-Exercise Oxygen Consumption (EPOC) and is the reason why intense exercise will help burn more fat and calories than regular aerobic and steady-state workouts.

HIIT provides quick, but not instant, results in terms of weight loss and toning the body. HIIT can offer outstanding results without taking too much time from your schedule or sacrificing your metabolism, bones, muscles or joints.

Traditional cardiovascular exercise is an effective type of training in the right amounts. Generally, cardiovascular exercises tend to show diminishing results over a period of time. This can be another challenge for people who are frustrated by their weight. Additionally, excessive endurance exercise can compromise your metabolism by breaking-down hard earned muscle tissue and releasing hormones that make your body prone to store more fat.

Traditional Cardio (CMT)

Let’s start by defining what I label as “traditional cardio.” Traditional Cardio is long duration activity that can stimulate your cardiovascular and respiratory system over a period of time. It’s also called continuous moderate-intensity exercise (CMT). In other words, exercises performed at a moderate intensity for at least 30 minutes to over an hour.  Generally, people refer to this as “aerobic exercise.” Aerobic exercise burns calories, helps with lowering your cholesterol, and will provide you with overall health benefits. It increases the breathing capacity in a person and helps build endurance.

Common examples of aerobic exercise or CMT include jogging, swimming, cycling, elliptical machines,  dance workouts, and step aerobics. CMT combined with strength training exercises can go a long way in helping you achieve a toned and muscular physique. This traditional exercise program would require at least one hour per day, four to five days per week of CMT, and an additional one hour of strength training, two to three days per week.

Total weekly exercise time: six to eight hours per week.

High Intensity Interval Training (HIIT)

HIIT  is quite different from traditional cardio. It requires you to dedicate 15 to 30 minutes of your time, and is viewed as a convenient option by both men and women. HIIT is basically performing an activity at high intensity for a specific time (referred to as the work interval) and then performing an activity at very low intensity (referred to as the recovery interval). This routine is continued until the targeted time is complete.

Research shows that HIIT provides the same overall health benefits of longer duration cardio, and that it is far more effective for fat loss. An effective exercise program combining HIIT with strength training requires at least 15 minutes a day, two to three days a week of HIIT, and an additional 45 minutes of strength training, two to three days a week.

Total weekly exercise time: two to three hours per week.

 Sample HIIT Routines:

You don’t need any fancy equipment. Just some motivation and a great warmup. Here are some examples:

  • 30-60 seconds of sprinting, and then walking at a brisk pace for two minutes until the routine is complete.
  • 30 seconds of kettlebell swings paired with walking at a slow pace until your breathing normally. Repeat for 10-15 minutes.
  • Climbing up 100 stairs quickly, and then walking down at normal pace until the routine is complete.

Ready to hit a HIIT workout?

To put it all in perspective, Traditional Cardio and HIIT are both effective at improving the health of a person. Traditional cardio does have its benefits in a well rounded workout program. It just might not be the best standalone choice for you. In fact, arbitrarily doing more exercise could hinder you from reaching your goals. Better results can be attained through implementing a HIIT/progressive strength focused program with incidental cardio. Based on your needs and how much time you can dedicate to promoting your health, HIIT training can make a positive impact on the results you’re getting. If you believe you can dedicate two to three days a week (depending on your fitness goals) to high intensity training, then go for HIIT without thinking twice.

Many of our clients are in awe at the results they achieve in just three sessions a week. You will be too

I hope that you enjoyed part one of this  instructional series What Is It With HIIT?.  Please stay tuned for part two of the instructional series next week.

We are proud that we’ve helped hundreds of people in Howard County and the surrounding areas meet their fitness goals. If you’re looking for a personal trainer near Fulton, Maryland, we’d love to help you too! Call us at 301-452-5547 to see for yourself. Mention this article for a free session

11 Research-Backed Reasons You Should Be Doing HIIT Instead of Traditional Cardio

By Kelly Scott

afterburn

If these are your fitness goals, this article is for you:

  • Burn fat
  • Improve muscle tone
  • Build endurance
  • Increase energy
  • Reduce risk of heart disease
  • Normalize blood-pressure
  • To age gracefully

If these are your fitness challenges, this article is for you:

  • Time constraints
  • Lack of motivation
  • Impatience
  • Boredom with exercise
  • Appetite control
  • Lack of results with current routine

High Intensity Interval Training provides an exciting solution when compared to the most common style of exercise: Traditional Cardio.

Cardiovascular exercises have been traditionally known to help in weight loss and improve the overall well being of a person. With that being said, not everyone has the time to dedicate 40 to 90 minutes per day, 4 to 6 days a week to cardio in today’s busy world.

Generally, cardiovascular exercises tend to show diminishing results over a period of time, which can be another challenge for people who are frustrated by their weight. Additionally, excessive endurance exercise can compromise your metabolism by breaking-down hard earned muscle tissue and releasing hormones that make your body prone to store more fat.

High Intensity Interval Training (HIIT) on the other hand, provides quick, but not instant, results in terms of weight loss and toning the body. Though traditional cardiovascular exercise remains an effective type of training in the right amounts, HIIT can offer outstanding results without taking too much time from your schedule or sacrificing your metabolism, bones, muscles or joints.

 

Traditional Cardio (CMT)jogger

Let’s start by defining what I label as “traditional cardio.” Traditional Cardio is long duration activity that can stimulate your cardiovascular and respiratory system over a period of time. It’s also called continuous moderate-intensity exercise (CMT). In other words, it relates to exercises that are performed at a moderate intensity for at least 30 minutes to over an hour.  Generally, people refer to this as “aerobic exercise.” Aerobic exercise burns calories, helps with lowering your cholesterol, and will provide you with overall health benefits. It increases the breathing capacity in a person and helps build endurance.

Common examples of aerobic exercise or CMT include jogging, swimming, cycling, elliptical machines,  dance workouts, and step aerobics. CMT combined with strength training exercises can go a long way in helping you achieve a toned and muscular physique. This traditional exercise program would require at least one hour per day, four to five days per week of CMT, and an additional one hour of strength training, two to three days per week.

Total weekly exercise time: six to eight hours per week.

 

High Intensity Interval Training (HIIT)sprinter copy

HIIT on the other hand is quite different from traditional cardio. HIIT requires you to dedicate 15 to 30 minutes of your time, and is viewed as a convenient option by many men, women, and even senior citizens. HIIT is basically performing an activity at high intensity for a specific time (referred to as the work interval) and then performing an activity at very low intensity (referred to as the recovery interval). This routine is continued until the targeted time is complete.

Research shows that HIIT can provide the same overall health benefits of longer duration cardio, and that it is far more effective for fat loss. An effective exercise program combining HIIT with strength training would require at least 15 minutes a day, two to three days a week of HIIT, and an additional 45 minutes of strength training, two to three days a week.

Total weekly exercise time: two to three hours per week.

11 Research-Backed Reasons You Should Be Doing HIIT Instead of Traditional Cardio

1.) It’s great for busy people

HIIT stimulates similar or better physical improvements than moderate-intensity continuous training (CMT). The total time commitment required to achieve ideal fitness levels is substantially lower than traditional methods. This is great news, given that “lack of time remains the most commonly cited barrier to regular exercise participation,” states M. J. Gibala, Department of Kinesiology, McMaster University.1

2.) It’s very effective for fat loss (especially abdominal fat)

A study published in American Journal of Physical Medicine and Rehabilitation cited 62 overweight and obese subjects who performed HIIT with strength training two to three times per week over nine months and saw significant improvement in both waist circumference measurements and overall body fat. In contrast, longer exercise sessions exceeding 60 minutes stimulates over production of stress hormones, like cortisol. High levels of cortisol contributes to the storage of abdominal fat. 2 6

3.)  It stimulates powerful anti-aging hormones

HIIT has been shown to stimulate the production of human growth hormone (HGH).  HGH slows down aging by increasing exercise capacity, increasing bone density, increasing muscle mass, and decreasing body fat. In contrast, overdoing long bouts of traditional cardio can actually damage your mitochondria and accelerate aging.3      

4.) It builds endurance faster

With HIIT, maximal exercise capacity (endurance) is increased in a very short time. It has been shown to improve VO2 max (a marker of aerobic fitness) faster then long duration cardio.3 4

5.) It’s superior in preventing and controlling high blood pressure

A study published by the American Journal of Cardiovascular Disease showed women at high risk for hypertension saw greater improvements to blood pressure after just 16 weeks of HIIT, compared to the group that performed 16 weeks of CMT training. Improvements to insulin sensitivity, stiff arteries, and cardiorespiratory fitness were superior among the HIIT group. 5

6.)  It reduces risk of diabetes, heart disease, or stroke

It’s well known that traditional cardio produces these benefits, but research proves that if you are overweight or obese you can still reduce your cardiometabolic risk with HIIT. This means you can still get the life-saving benefits of cardio without a large time commitment. 2

7.) It suppresses your appetite

In a study on the effects HIIT on fat loss, Australian researchers cited a lower perceived appetite after HIIT training. Other researchers suggest this is partly due to release of an satiety hormone called peptide YY, as well as lowered levels of an appetite stimulant, ghrelin, after high intensity work. It gets even better because HIIT works best when paired with a progressive strength training program. Studies suggest that strength training has also been proven to release gut hormones that regulate appetite during and after exercise. 8 9

8.) You’ll see results faster

So fast that previously untrained people saw an improvement in endurance, muscle tone and performance in as little as six HIIT sessions. That’s fast! 10

9.) It boosts your metabolism

Another benefit of HIIT is excess post exercise oxygen consumption (EPOC).  This means that after you complete your workout, your oxygen consumption and calorie burning remain elevated for up to 48 hours. This higher metabolic level continues as your muscle cells are repaired and restored. 12

10.) It helps you lose fat while preserving muscle

A common frustration among dieters and weight-loser/gainers is that they gain all the weight back – and more! This is because cutting calories and excessive traditional cardio (CMT) seems to encourage muscle loss.  Loss of lean, metabolically active muscle tissue results in a decreased metabolism, which makes the fat come right back. Fortunately, strength training and HIIT allow you to preserve your precious muscle tissue and push your metabolism in overdrive. 10

11.) It’s great for people with a short attention span

Boredom is one of the top three reasons why people stop exercising. Not only are HIIT workouts too short to let your mind wander, but HIIT workouts don’t offer you the luxury of getting bored. This is because when you’re not pushing it hard – real hard – you’re busy sucking wind trying to catch your breath before the next interval. Getting bored with a HIIT workout would be like getting bored while running to save your life if a bear was chasing you. 11

 

Sample HIIT Routines:

You don’t need any fancy equipment. Just some motivation and a great warmup. Here are some examples:

  1. 30-60 seconds of sprinting, and then walking at a brisk pace for two minutes until the routine is complete.
  2. 30 seconds of kettlebell swings paired with walking at a slow pace until your breathing normally. Repeat for 10-15 minutes.
  3. Climbing up 100 stairs quickly, and then walking down at normal pace until the routine is complete.

Ready to hit a HIIT workout?

To put it all in perspective, Traditional Cardio and HIIT are both effective at improving the health of a person. While traditional cardio has its benefits in a well rounded workout program, it might not be the best standalone choice for you. In fact, arbitrarily doing more exercise could hinder you from reaching your goals. Better results could be attained though implementing a HIIT/progressive strength focused program with incidental cardio. Based on your needs and how much time you can dedicate to promoting your health, HIIT training could make a positive impact on the results you’re getting. If you believe you can dedicate two to three days a week (depending on your fitness goals) to high intensity training, then go for HIIT without thinking twice.

Many of our clients are in awe at the results they achieve in just three sessions a week. You will be too.

So what are you waiting for? Let’s HIIT it!

 ForeverStrong Fitness System™ combines progressive strength training with HIIT finishers. Based on our research, the best results come from the most effective exercise programming.

If you or someone you know would benefit from personalized exercise programming, contact us to schedule a complimentary fitness consultation.

REFERENCES:

1 M. J. Gibala et al. Physiological adaptations to low-volume, high-intensity interval training in health and disease. March 1, 2012 The Journal of Physiology, 590, 1077-1084

2 Gremeaux V et al. Long-term lifestyle intervention with optimized high-intensity interval training improves body composition, cardiometabolic risk, and exercise parameters in patients with abdominal obesity. American Journal of Physical Medicine and Rehabilitation 2012 Nov; 91(11): 941-59

3 Stokes KA et al. The time course of the human growth hormone response to a 6 s and a 30 s cycle ergometer sprint. J Sports Sci. 2002 Jun;20(6):487-94.

4 Helgerud J, Hoydal K, Wang E, et al. Aerobic high-intensity intervals improve VO2max more than moderate training. Med Sci Sports Exerc 2007;39:665–71.

5 Ciolac EG. High-intensity interval training and hypertension: maximizing the benefits of exercise? American Journal of Cardiovascular Disease 2012; 2(2): 102-10

6 Moyer AE et al, Stress-induced cortisol response and fat distribution in women. Obes Res. 1994 May;2(3):255-62.

7 Shiraev T, Barclay G. Evidence based exercise—clinical benefits of high intensity interval training. Australian Family Physician 2012 Dec; 41(12): 960-62

8 Boutcher SH. High-intensity intermittent exercise and fat loss. J Obes. 2011;2011:868305. doi: 10.1155/2011/868305. Epub 2010 Nov 24.

9 Broom et al. The influence of resistance and aerobic exercise on hunger, circulating levels of acylated ghrelin and peptide YY in healthy males. AJP Regulatory Integrative and Comparative Physiology, 2008; DOI:10.1152/ajpregu.90706.2008

10 Robert Acton Jacobs et al. Improvements in exercise performance with high-intensity interval training coincide with an increase in skeletal muscle mitochondrial content and function. Journal of Applied PhysiologyPublished 15 September 2013Vol. 115no. 785-793

11 David G. Marrero, PhD. Time to Get Moving: Helping Patients With Diabetes Adopt Exercise as Part of a Healthy Lifestyle. Clinical Diabetes October 2005 vol. 23 no. 4 154-159

12 Christopher G.R. Perry, George J.F. Heigenhauser, Arend Bonen, et al. High-intensity aerobic interval training increases fat and carbohydrate metabolic capacities in human skeletal muscle. Applied Physiology, Nutrition, and Metabolism. NRC Research Press. Dec 1, 2008

What’s it like to be Fit, Firm & Fierce at ForeverStrong

Happy New Year! Here at ForeverStrong that means it’s a brand new program cycle. 


There’s no better way to kick off a ForeverStrong New Year, than with our Strength Endurance Accelerator, Fit. Firm Fierce. 

 

Wondering what it’s like to start a new training program at ForeverStrong? 

 

Here’s an inside look at what our clients can expect over the next few weeks as they ring in another Fit Year with ForeverStrong:


Wait.. before we look forward, let’s look back over the last two phases of our training cycle:

  1. Last Spring-Summer, the Core Cure Program built our foundational strength with heavy compound exercises and a serious core makeover.
  2. Then during the Fall-Winter Climb & Conquer Program. we completed a functional fitness cycle. We used that solid core foundation to work at a higher pace with more dynamic movements for increased athleticism. 


Now that our clients functional fitness has peaked, it’s time to develop strength endurance!


During Fit. Firm. Fierce,  we will challenge your enduring strength with workouts that feature three phases: Lift, Sculpt, and Melt.


What is the result of training Enduring Strength?
Greater Stamina AND Muscle Definition.

 

What is the Winter-Spring Strategy?
Reveal your Lean, Sculpted and Strong body through extended time under tension, extended work intervals. Improved muscle endurance occurs when we lift the same amount of weight, but for longer durations, or for more reps and reduce the rest between sets.

 

What will the workouts feel like?
You’ll challenge your muscle stamina and blast through your workouts with an elevated heart rate. “Feel the burn” during this phase and push past the anaerobic training zone to burn all of the glucose out of our muscles. Fatigue management is a new challenge during this program.

 

Get ready, it is FIERCE!


Here’s what to expect going into your first week of training and some key components of the program:

 

Big LIFTS:  

  • Full-body movements that get the entire body working as a unit for more effective lifting and maximum metabolic adaptation. One of our new compound movements for this program is Side Deadlifts to challenge your thighs in a new way!

 

Wanna see an example of side deadlifts? https://youtu.be/qJtzKKsZk5I

 

Paired movement combos:

  • These SCULPT exercises are designed to recruit upper and lower muscle groups in a single set to allow you to get more work done in less time! Look for Squat-Presses, Swing-Squats and Swing-Lunges. 


Here’s an example of a Swing-Lunge Pairing. https://youtu.be/rh_qM5hEmhs 

 

Burn Baby Burn…

 

  • Timed burnout sets.  Instead of counting reps, you’ll LIFT for time. Now is the time to transition to lighter weights with more reps with a focus on quality of movement and placing the muscle under tension for longer. It’s gonna burn so good!


Perfectly EASY for you.

 

  • As with all of our programs it is fully customizable to each and every client. With timed sets, you set the pace for your stamina level. Even the movements will be perfect for you, like the pistol.

You can see some examples of how we will adapt the “pistol” to your level here: https://youtu.be/tbrPMOK_5G0

 

New MELT Toys!

  • We’ve added new pieces of HIIT Cardio equipment and can’t wait for you to put them to work! High intensity does not mean high impact, we’ve selected new machines to get you sweaty without impacting your joints! 

 

 

How to get the most from your Fit Firm & Fierce Launch Workouts: 


Even though our workouts are ferocious animal themed, you’ll probably look and feel more like a baby giraffe the first two times you go through each workout. That’s to be expected.

 

In the “Launch” Phase your focus should be on learning movements and perfecting technique. Once you’ve got the form down, we can crank up the intensity (fierceness) and go full on beast mode!


Ready to be Fit. Firm. Fierce with ForeverStrong? 


We have an amazing 6-Week Special Offer for new clients starting before January 31, 2022.

 

To learn more, schedule an in-person visit or discovery call at www.trainforeverstrong.com

 


Committed to Making Fitness Easy for You in 2022!

“I was sleepy all the time. I felt sluggish, weak, irritable, and depressed.”

Hi.

I’m Kelly Scott, the owner of ForeverStrong.

And I know what it’s like to struggle to get in shape.

The frustration.

The yo-yo’ing.

The success you feel when you lose some weight… followed by the sheer frustration of gaining it all back again!

I know the journey you’re on. And I know it well.

Why? Because I struggled with my weight for way, waaaay too long.

Most people who know me are surprised to hear I didn’t pop out of the womb carrying a kettlebell 🙂

But actually, my life’s been a lot like yours. I’ve struggled to find the keys to health and strength.

And I’m talking about both types of strength – inner and outer.

My Promise to You

I’ve helped hundreds of people become strong, sculpted, and resilient…. and I can help you too.

And you’ll have no trouble maintaining your results.

Guaranteed.

How Can I Give You Such a Promise?

You need to know a few things about my life and training style.

You’ll quickly see why my training is different from all the other things you may have tried.

Thing to Know About Me #1

My Struggles = Your Struggles

I wasn’t always in tip-top shape.

I’ve been where you are right now – confused about how to lose fat and struggling to keep my weight down.

I know it’s not fun.

I’ve suffered through everything you’re going through. I know first-hand how tough it can be to deal with your body image, health, and fitness issues.

And that’s why I know how to help you.

My Struggle With Weight Loss

I spent the better part of my teens and 20’s on one crash diet after another. I’d lose the weight… and then quickly gain it all right back again (and then some!).

I had 4 sizes of clothes in my closet:

  • Skinny clothes

  • Loose-fitting skinny clothes

  • Chubby clothes

  • And my really chubby clothes!

Within 6 months of being at my LOWEST weight ever… I tipped the scales at my HEAVIEST weight ever…

159lbs!

Make no mistake, at 5’2″… that’s uncomfortably large!

You can see the difference here:

If you look closely, you’ll see the buttons SCREAMING to pop open in the second picture!

I felt so frustrated. Like super-duper frustrated. How was I at my lowest weight ever… and then a mere six months later at my heaviest weight?

This cycle is something you’re probably familiar with too.

And It Had A Massively Negative Impact on My Life!

I felt sleepy all the time.

My body (and mind) felt weak, irritable, and depressed. Worst of all…

I even started taking antidepressants and bingeing on food for consolation!

After all, what was the point of all this exercise and dieting? The results never lasted.

I was on the verge of giving up. My mind started telling me some really negative things…

Maybe I’m just meant to be out of shape.

Maybe I just have bad genes.

Have you ever felt this way about yourself? It’s absolutely awful, isn’t it?

Well, check out this wonderful news:

  • I don’t have clothes in 4 sizes anymore.
  • I don’t work out 6 days a week either – I ONLY train 3 times a week.
  • I don’t drink diet shakes or take fat-burning pills anymore…

And I’ve stayed within 5 pounds of my ideal weight for the past 12 years!

The Good News: If I Can Get Fit, Healthy, Lean, and Strong, So Can You!

So…. what exactly changed in my life?

That leads us to the second important thing you should know about me.

Thing You Should Know #2

I Had to Build My Inner Strength

My life wasn’t always what I wanted it to be. And I’m not just talking about my health and body.

In 2008, I left my husband, my job, and a controlling religious community (a cult). As a result, my family and friends abandoned me. I had no idea what would come next, but I knew I couldn’t take one more day living a shackled existence.

I’m sure you can relate to my burning desire to get more from life. And I found a way to get more.

I’ve learned to use my physical strength and health as a foundation for achieving more of everything I want.

Check out a few of the things I’ve done since building my strength. They never would have happened if I hadn’t grown stronger!

In 2018 I explored Greece for 2-weeks as a Solo traveler

I married the love of my life on the beach in Jamaica in 2016

I’ve participated in two Spartan Races and other Fun Runs

I’ve written three health & fitness e-books

I dance Salsa regularly

I’m a full-time Stepmother of a wonderful pre-teen daughter

I’ve spent two summers learning how to surf (still learning)

I’m not afraid to make videos of myself or take photos anymore

With no credit, assets, or prior experience, I started a successful fitness business. The business now runs with an amazing team who believe in my vision!

I’m not afraid of or intimidated by anyone or anything anymore (except bears, oh my!).

I’ve exercised regularly for over 10 years… and have been crash-diet FREE!

My life is full of love, financial freedom, health, and happiness. I went from nothing to everything!

I’m not bragging. I know you’ve done some awesome things too!

Why am I sharing this with you? Because I’m not supposed to enjoy any of this!!!

I’m supposed to be spending my time on earth frantically warning people about Doomsday! Can you believe that’s what my life looked like in 2008?

I’ve made some big changes in my life.

And I’d love to help you make some big changes in yours too!

You Can Accomplish Anything!

ForeverStrong was born out of my re-engineered life. It’s a testament to the fact that you can change – that you can reinvent yourself.

You can become healthier, happier, stronger, and better.

If I can become ForeverStrong, anyone can!

So… how did I become ForeverStrong?

Thing You Should Know About My Life #3

The Turning Point in Building My Strength

Before I left the cult in 2008, they shunned me for well over a year.

It was punishment for doing something the elders said “brought shame” on the group. Everyone in the cult was prohibited from speaking or communicating with me.

And I mean everyone. Even my parents, my family and my friends couldn’t say a word to me.

Yet they still expected me to attend church three times a week. And I had to write letter after letter begging the elders to let me back into the cult.

I wrote those stupid letters every single day. For well over a year.

And it sucked.

The Turning Point

I needed something to fill the void in my life during this time…

So I decided to take up Snowboarding!

I spend every weekend learning to snowboard. And I got so good they invited me to become an instructor.

This was my first taste at teaching others how to move, react, and enjoy exercise….

And it was THRILLING!

Learning Something New About Myself

I discovered something new about myself while teaching people how to snowboard…

I’m a really great instructor, and I love teaching!!

(Me teaching snowboarding)

I was working as an Operations Manager for an electrical contracting company at the time. But from that winter on, I began searching for ways to leave my job.

I never really liked that job. It just wasn’t enough.

Sure, the pay wasn’t bad. But I felt a deep desire to pursue a career doing something I loved. I didn’t know exactly what… but I knew I wanted to help people feel great about themselves!

I wanted to help them improve their life – and teach them something that would last a lifetime.

That drive led me to pursue certifications as a personal trainer. And I eventually started my own personal training business in 2009.

From Powerless to Powerful

I’ve always wanted to be respected, capable, practical, and strong.

You can build these character traits in the classroom and the boardroom. And guess what: you can also build them in the weight room!

My Relationship with Weight Lifting

After spending most of my 20’s on and off crash diets (and wrecking my metabolism), exercise had one purpose for me:

To lose weight or to keep the weight off. Looking back…that was a shallow purpose for such an amazing activity!

I started lifting to increase my metabolism. Lifting weights builds lean, metabolically active muscle mass.

And metabolically active muscle mass helps you lose fat. Especially when you lift heavy.

That’s why I changed my focus from being a cardio junkie to being a lifter.

Lifting Heavy Weights Helped Me Build My Character

I began to notice a significant change in myself. But this change only came after I switched to lifting like the boys did.

While an intense cardio session left me with a temporary endorphin high… it also left me feeling exhausted! In fact, the fatigue you get after cardio can leave you feeling vulnerable and weak.

But Heavy Lifting Makes You Strong

And it makes you strong both inside and out.

What’s better than feeling empowered?

Feeling powerful? Being powerful?

It’s hard to feel insecure about yourself when you’ve just finished a heavy training session!

No woman ever walks out of the gym after hitting a new personal lifting record feeling defeated. Your head is up, you make eye contact, you walk with enthusiasm, and you exude confidence.

And it’s not just a show. Your confidence comes from within.

Even when I’m having a bad day, after I finish a lifting session…

I feel unstoppable!

My depression fades. All the insecurities vanish and self-doubt disappears.

Who wants to be weak? Not me.

Feeling weak is counterproductive to your personal development. When I finally started training to become stronger, I began to:

  • feel strong
  • look strong
  • and act strong.

I became:

  • more decisive and certain in ALL my actions
  • less timid
  • more assertive

And now I ooze determination. The weights have made me strong – both inside and out.

I started off feeling completely powerless when I left the cult in 2008. Now I inspire and teach others how to become powerful, strong, and confident.

You are what you practice. That’s my new motto in life.

Your body, mind, and soul are all connected together. Training in one area has a direct carryover to the others.

Exercise serves a higher purpose than just better health and staying trim. Like many women, I used to avoid strength exercises and HIIT. But they both had a dramatic effect on improving my self-esteem, body image, and confidence.

So don’t be afraid to do the heavy lifting. It makes you a more capable person and takes you to places only strong people can go.

I’ve dedicated my life helping others become more powerful, and there’s no turning back now!

Speaking of which…

Thing You Should Know #4

I created ForeverStrong to rebuild my life from the ground up….

And I can help you rebuild yours too!

In 2008:

I left my well-paying job to create a new life for myself. I wanted to feel like I was making a real difference in people’s lives.

After all… I’d already wasted 28 years knocking on people’s doors and warning them about doomsday!

The elders told me I was making the world a better place. Believe it or not… at one point I actually thought I was saving people from Armageddon!

I wasn’t.

And all this nonsense was really starting to get on my nerves.

I’d Had Enough

I finally decided to pursue a career that would make a real difference.

Despite living a shackled life myself (up until that point), helping others was always a very high priority for me.

And at the same time

A new career would give me the financial stability I needed to rebuild my life…

But it wasn’t easy at first!

I never dreamed of becoming a business owner. Not in a million years.

The responsibility scared me, and I never thought I could handle it.

I’d already worked for several small business owners during my “office” career. They always seemed stressed out, overwhelmed, overworked, and tired.

I never thought of myself as someone with any entrepreneurial spirit. As in…

None whatsoever!

I always felt more comfortable in a supportive role.

In spite of all the fear and hesitation I felt…

I Had No Choice But to Learn How to Run a Business!

I needed to be in control of my finances, and I no longer wanted to live in poverty.

I needed to make real money. But I didn’t want to go back to getting paid an hourly wage.

Why am I telling you all this?

For one simple reason:

If I can turn my life around so drastically… you can too!

Another reason for opening my own business:

I had nothing to lose!

It’s a lot easier to take risks when you’ve lost everything. After all, you can’t lose what you don’t have.

And guess what?

I loved it. I had full control over my time, my decisions, my life, and no one to answer to. I didn’t have to worry about disappointing anyone anymore.

And… I had a strong desire to make something of myself and become part of something again. I knew the only way to do so was to fulfill my passion for helping others.

It took several years to grow my personal training business into a well-oiled machine. But now I have both financial freedom and time freedom.

And my health.

And my sanity.

And a deep, deep feeling of satisfaction every time I help a client reach a personal goal.

It was well worth all those years of effort.

But how did it all start?

I just started over.

That’s right – everything all at once. I left my husband, my religion, my home, and I quit my job.

A gym owner hired me as a personal training apprentice in Annapolis.

I also bar-tended on the side to make ends meet.

But…

I quickly became disillusioned with the personal training gig!

The apprenticeship ended up being a real rip off.

They only had two female trainers at this gym. And the other trainer left before I did.

I didn’t get all that many sessions with clients – maybe two or three a week.

It sucked. I felt like a dog waiting for scraps to fall off the table. They gave me no opportunities to fill my schedule on my own.

None whatsoever. I was at the mercy of the owner.

And the bottom of the pecking order.

But It Wasn’t All Bad

I learned a lot about the business side of personal training.

And I also picked up another certification in heavy strength training. While I’m grateful for that… the job didn’t meet my basic needs. You just can’t make a living working two or three hours a week.

So I was still bartending at night in DC.

And barely getting by.

Going Solo

I knew something needed to change.

So once again I made a decision. I decided I’d be better off on my own than tied to a man (the gym owner) who didn’t give a crap about me or my needs.

I moved to the Rockville area. I began advertising as an in-home personal trainer on Craigslist.

I gave up all my bartending gigs to focus my attention on the personal training business. In this Car…

And I Loved It!!!

In just a few short weeks, I was really making a difference in my client’s lives!

Some even thanked me for saving their life and their health!!!

I loved that feeling.

I still do.

The feeling you get when you make a difference in someone’s life really means a lot to me. It’s a reward that feeds my desire to press on.

(With an in-home training client in 2009)

Opening a studio

As soon as I got my first certification, I rented space in a local theater.

The place was a total disaster. It was a lot of hard work.

But all that hard work paid off!

Systematizing the system

I became clear on my purpose within a few months of opening.

I wanted to build a thriving business – not just be a solopreneur. I viewed my “first” location as a prototype for more locations in the future.

I refused to get stuck working in the business. (Remember, I’ve known what it feels like to be “stuck”)

I hired great people to handle training and managing the clients.

And I used the feedback from my clients to continuously improve the system.

Designing a Fitness System – Not Just Workouts

My goal was to create something no one else had done before.

And guess what? I’ve succeeded. I’m proud to bring a brand new product to the market.

This unique idea solves a big problem. It bridges the gap between personal training and group fitness.

It gives you all the benefits of personal training – while still keeping the group atmosphere you love.

We went through dozens of trials with our program. I never resisted changing something that wasn’t working smoothly.

My team bought into my vision. Everything we do would have to be doable with other people at future locations – or it wouldn’t be part of our system.

We created processes and documented them. We tested the results.

We even took things back to the drawing board whenever necessary.

Willingness to change

My clients would often say: “Here she goes changing things again.”

It’s true.

I evaluated everything in my programs based on three pillars

1. It had to be great for the client.

and

2. It had to work for the staff and the company.

or

3. It had to go.

No ifs, ands, or buts about it. We had to find a way to make the programming better.

No idea was too sacred to change until we perfected the system.

Walls went up and came down.

Equipment was bought, moved in, and moved out.

Technology was bought as well. Some stayed, some went.

Self-funding the business

I kept my living standards as low as possible.

All the revenue went back into the facilities, to hire staff, or to pursue more education.

I ate lots of canned tuna and salsa. But the sacrifices eventually lead to getting over 14 specialty certifications.

I hired business coaches when I had extra money. I read voraciously. I studied entrepreneurship, leadership, marketing, sales, automation, and staffing.

All this happened about ten years ago. Now I run a thriving business with loyal clients who get great results. And the staff fully agree with my vision and love what they do.

My business went through several name changes before I found the one I loved.

A Shout-Out to My Original Clients

I really appreciate all the clients who’ve been with me since the early stages. I feel a deep sense of gratitude to you for your loyalty.

You mean the world to me.

We’ve survived together. And we thrive together.

Loyalty is precious.

Many of you stuck around through the ForeverStrong Transformation. It really means a lot to me.

And it means even more that you stuck with me through my personal transformation.

Thank You.

I only have a few people I’m still connected to from my past.

So every connection I’ve made since then has a special meaning to me.

Thing You Should Know About Me #5

I Love Kettlebells!!

But you’ll definitely use them a little differently when you train with me.

Why Kettlebells?

A very attractive man introduced himself one day.

And then he introduced me to kettlebells… and it was love at first sight!

The kettlebell’s unique shape gives you an edge on your fitness program. They work great for both strength training and HIIT (the best type of cardio for fat loss).

HIIT (High-Intensity Interval Training) builds your stamina faster than traditional cardio. It also boosts the hormones that help you lose fat and reduces the hormones that make you store fat.

But even though I LOVED kettlebells…

I Noticed Some Serious Problems with Kettlebell Training!

  • Many kettlebell moves become dangerous when you don’t know the proper form. So it’s difficult to write group workouts for clients with different skill levels.

  • Most people have a limitation. And this limitation makes group training hard for them. They need a workout plan to match their unique skill level, fitness, and ability.

  • Strength (unlike cardio) needs to be planned. You must plan out your set and rep schemes in advance. And you need to vary the amount of weight you use to get results.

  • The amount of weight you lift needs to be calculated using scientific principles. The weights and movements all needed to be tracked.
  • Strength training involves a few skills – and you need time to practice those skills. Everyone advances at a different rate.

  • Almost everyone has a special issue that makes exercise a challenge for them… an injury, surgery, deformity, etc.

  • If your strength & stamina program is going to work for you…. It has to be completely calibrated to you as an individual.

So I started handwriting individual workouts for each and every client.

Every single day.

For five years.

(Picture of where we would store the workout charts for our clients)

Bringing Something New to the Market

I saw the challenges my clients faced as an opportunity.

An opportunity to bring something completely new to the fitness industry. I’ll create an individualized training program for every client, no matter what their level…

But they’ll do their workout in a small group environment. And they’ll do their workouts under the supervision of a highly qualified trainer.

Each client gets the coaching they deserve…

Yet they still get to enjoy all the fun, energy, and camaraderie you love about group fitness classes!

Want to know the best part about the unique system I’ve created? You get all the benefits of personal training – for about 1/3 of the cost!

What happens when you become my client?

You’ll Get:

  • Your own customized fitness program. It addresses all your strengths, weaknesses, and limitations. And I constantly help you tweak your program so you keep getting results.

  • Your own group of comrades to keep you accountable. When you sign up for a group class, you’ll enjoy working out with a fun team of people all marching towards their goals. There’s nothing like some new friends to keep you motivated!

  • Massive savings compared to hiring a personal trainer. You get your own customized program and individual feedback. But you only pay group fitness class prices!

Why I Wrote This

I wrote this story to inspire people who hold themselves back.

You don’t need to limit yourself anymore.

You can build the life you want and deserve – even when your circumstances seem less than ideal. Please don’t ever compare yourself to others who you think have advantages you don’t have in life.

You’ll only limit yourself when you do.

I hope my story will encourage you to keep moving forward.

But You Must Put in the Work

After all, if success was easy, everyone would be at the top.

Do you want more from your life?

If you do, then you have to go out and grab it.

And don’t give up until you get what you want!!!

You may have some bad experiences along the way… but you’ll end up with some awesome stories to tell!

Open your mind. Pursue things for the sake of the experience.

You’ll have some great experiences along the way, and you’ll learn more from the bad experiences than the good ones.

But even if you keep your story(s) to yourself… you’ll find the conqueror who lives within you!

I bet you’re facing some serious problems right now. Many people are.

I challenge you to grow bigger than your problems.

If I can become ForeverStrong, you can too!

When You Contact Us

You’ll discover how you can finally get the body, strength, and self-respect you deserve.

Even if you decide not to work with me… you can ask me anything you want about fitness, strength, or weight loss! Don’t hesitate to ask any questions you may have!

You won’t regret your decision to get the body and strength you deserve. No one ever does.

You’ll only regret not doing it sooner.

So let’s make you as strong as you can be!

If I can do it, so can you!!!

And I can’t wait to see your results!!!!

Are you ready to get Strong & Sculpted?

Iron Body Armor Ends This Week!

The final week of Iron Body Armor’s foundational strength program is here and you’ve been asking what your next 8-week program cycle holds,

so…

 ForeverStrong is excited to announce the Strong & Sculpted Functional Fitness Program!

Iron Body Armor focused on developing foundational strength. We lifted heavy weights to get stronger because we wanted to lay a solid foundation for other types of fitness improvements. During Strong & Sculpted, we will build from that foundation using “functional” movements. 

This follows the ForeverStrong Method, which cycles through foundational, functional, and enduring strength programs, and uses the exercise science principles of periodization and progressive overload to make sure clients get results year after year.

ForeverStrong’s Current Program Cycle:

Cycle 1: Foundational

Cycle 2: Functional

Cycle 3: Enduring

Based on this formula, Iron Body Armor, which focused on foundational strength, ends Saturday. This Monday kicks off Strong & Sculpted, which will focus on functional movements. I know I can’t wait!

We put the FUN in FUNctional Fitness 😉

Functional movements replicate essential daily activities and help us become more athletic and agile, while developing resilience in our joints that helps us improve balance and coordination. For this reason, highlighted movements of Strong & Sculpted will include band chops and single leg deadlifts. Hooray!

This is what we will do:

  1. Implement a progressive strategy. When we start, you’ll notice you’ll immediately be asked to perform more reps than you were asked to perform during Iron Body Armor, and the reps are only going to increase from there!
  2. Use variable intensity. During the LIFT, 3 of 4 workouts will be an upper / lower combo. Expect your thighs to burn when we kick up the challenge and train a lower body superset once every 4 workouts . Imagine how sculpted your legs are going to feel!
  3. Isolate weak links. Expect lots of “sculpt” with maximum emphasis on isolating the biceps, triceps, and core. This will help fortify your weak links and help your body develop muscle definition by targeting specific, smaller muscle groups. In the end, these techniques will help you break plateaus and set new records!  

Ready for the gun show?

To get the most from your sculpting sessions, we will hit triceps and biceps hard to optimize muscle protein synthesis in the “show” muscles. Muscle protein synthesis is just the rebuilding of muscle tissue after it’s been stressed, but without muscle synthesis, your muscles won’t grow.

As a result, during Strong & Sculpted, we will emphasize building lean, sculpted, and powerful bodies through intense performance, as well as through optimal nutrition.

Did somebody say six pack? 

Build a strong core with movement progressions that began with Iron Body Armour. Clocks and dead bugs will carry over for another 8-weeks, and we will progress the kettlebell getup to the elbow, then eventually to the bridge. Yay! Everybody loves progress!

Speaking of guns…

The Teaching Melt returns! So get ready to pull your guns from your holsters and learn Gunslingers, an advanced two kettlebell swing!

Of course, at ForeverStrong we compliment every session with our high intensity MELT. You can look forward to new and challenging HIIT moves to push your metabolism into overdrive. 😮

Check out this video for a demonstration of gunslingers. 

If you are not already training ForeverStrong, it’s not too late to start!

We’ve helped hundreds of busy parents, grandparents, business owners, and neighbors in Marriottsville, Turf Valley, Waverly Woods, Woodmark, West Friendship, Eldersburg, Sykesville,  Woodstock,  Cooksville, Ellicott City, Mt. Hebron, Clarksville, Fulton, Laurel, Burtonsville, Highland, Silver Spring, Columbia, Ellicott City, Glen Elg, and Maple Lawn, and we’d love to help you.

Come see why hundreds of men and women train ForeverStrong instead of hiring an ordinary personal trainer. 

The first step is to schedule a complimentary first session. The easiest way to start is to text us at 301-452-5547. We will take it from there!

Being Challenged in Life Is Inevitable, Being Defeated Is Optional – Roger Crawford

The votes are in and all our clients agreed that the eight week Body Fusion Blast program was the most challenging yet.

The Body Fusion Blast program was the second phase in our three phase body recomposition. The first phase began with the Core Cure, building our foundational strength.  We then built on that with the Body Fusion Blast, focusing on functional strength. We will complete the phases with the Attain Super Stamina – now in progress.

You are probably wondering “what are foundational and functional strength, why do I need them, and what does this do for me?“

Foundational Strength – Core Cure

Well, foundational strength is the development of a superior base from which all other fitness adaptations can leverage themselves.  It is strength and power that form the basis of all physical ability. With the development of strength and power, anything below that level of intensity then becomes easier. The more strength and power that is present the greater the body’s ability to perform at a higher level for a longer period of time.

Functional Strength – Body Fusion Blast

Functional Strength is the strength that gets us through life and daily survival. Lifting a heavy load overhead is a fantastic measure for Hercules or the competitive weightlifter but the history of manual labor has consisted of something very different – every day tasks.

Body Fusion Blast

For the Body Fusion Blast, each day’s workout paired total body movements which contained heavily weighted exercises done slowly fused with functional movements. The heavy movements included different versions of deadlifts, squats, and presses. The functional movements included chops, body weight movements, and core exercises that enhance everyday life.

Together, all of these movements helped to build on that foundational strength gained in the Core Cure program. Thus helping our clients maintain that foundational strength and gaining more functionality, balance, and mobility in everyday movements.

Melting the Fat

Of course, at ForeverStrong we compliment every session with our High Intensity Melt. HIIT is considered to be much more effective than normal cardio because the intensity is higher. For this eight week cycle we had 20 second bursts of intense cardio and a 40 second rest. This forced our clients to give it their all for that 20 seconds. For more information on HIIT training click here.

Amazing Success

For the Body Fusion Blast phase, ALL of our clients more than doubled the amount of work (reps) they were capable of  at the beginning of the program. We determined the increase by strength testing  (number of reps) of specified movements at the beginning of the program. We then retest that same movements with the same weight at the end of the program to see the increased number of reps. From there we determine the increase.

Clients not only saw percent increases in strength, they saw increases in load (weight) throughout the program cycle, better balance, better mobility and they commented that everyday tasks were easier. Everyone also liked the fact that we included core work so that they could maintain the core strength that was gained in the Core Cure program.

The movements that clients were most successful in doubling were:

  1. Deadlifts – regular and sumo, and
  2. Goblet squats

Congratulations to our awesome clients and what they achieved.

Here are quotes from clients about the Body Fusion Blast phase and what it did for them – Join ForeverStrong and see what it can do for you!!

ForeverStrong client – “I Increased strength in heavy lifting segment. Continued improvement/maintenance of shoulder strength and flexibility. I was also able to work through an injury (that occurred outside of class) during this cycle by modifying a few of the moves. This helped me to stay on track and only miss a week of classes.”

ForeverStrong client – “My greatest improvement was planking. I could barely do two of the full sets before dropping to knees, and now I’m making it through all four sets. I also started the program with a little back pain and thus a lighter deadlift. My pain is now gone and I’m moving up weight quickly.”

ForeverStrong client – “Squats! 8 months ago I couldn’t even do one without serious knee pain. Now I can say I have good form and can feel the strength in my legs and core that wasn’t there before, and no pain!

Our Personal Trainers have helped hundreds of people in Howard County and the surrounding areas lose weight, tone up, and become stronger.  Our neighbors in Highland, Clarksville, Columbia, Burtonsville, Olney, Ashton and Silver Spring love their personalized training program. Unlike group fitness classes, each client receives a custom program. We’d love to help you too. Call us at 301-452-5547 to see for yourself. Mention this article for a free session!

Body Recomposition – The ForeverStrong Way

Body Recomposition – the ForeverStrong Way

What is the ForeverStrong way?

Even if you’re not a gym rat, there’s a certain allure to knowing your stuff at the gym. At a gym you can jog on a treadmill, lift some weights, and do squats, but there’s nothing as empowering about a personalized workout program. Knowing exactly why you’re doing every single movement and what the benefit of that movement feels more satisfying. That is the basis of the ForeverStrong Training Method and that is why our clients have such great success. Power2

For eight weeks give our program everything you’ve got and you’ll be well on your way to new strength and muscular development as well as enhanced mobility. Give it  even longer and you’ll see continued success. The many benefits of the ForeverStrong training method are, it will not bulk you up, it creates lean muscularity, and increases your metabolism.

ForeverStrong clients get amazing results with each eight week program cycle utilizing progressive strength training focused on the full-body-five method. This method uses periodized cycles and progressive goals that continue to build on the previous cycle. Each eight week program is a different focus and utilizes a different program style.

A Program that Works

During the previous eight week ForeverStrong Program Cycle, we utilized Supersets to build strength and boost performance for a full body workout.

What is a Superset?

Chances are, if you’ve ever attended a circuit-style workout class or had a personal training session, you’ve seen the word “superset” as part of the usual strength training routine. But as common as supersets might be, there’s still a lot of confusion about what they are and how to do them right.

The answer is simple: alternating sets of two different exercises with no rest in between. For example, doing a set of kettlebell curls and a set of tricep extensions, alternating until you’ve completed all the sets.

However, when it comes to choosing movements to combine, things become tricky. To get the best results, movements can’t just be thrown together. That’s why the ForeverStrong intelligently designed superset has your personalized goal in mind.

In this article, we reveal the results of our last eight week program cycle!

Lose Fat & Build Muscle at the same time

Stamina 2

Our last program cycle focused on the entire body. We wanted our clients to build their strength and boost their performance with a full body workout.

Each client’s program consisted of combined movements that included, but were not limited to:

  • Lower body pull (hinge) & Upper body pull (row),
  • Lower body push (lunge/squat) & Tension drill or carry (suitcase walk or plank),
  • Upper body push (pushup) & Lower body push (lunge/squat)
  • Upper body pull (curl) & Tension drill (plank)

A customized movement combination was incorporated into a personalized training plan for each client. At each training session the client focused on a number of combined movements to perform that day. Each client’s program was personalized to his/her goals and the amount of work was determined based on those goals. The amount of work progressively increasing over the eight week period.

Burning the FatEnergy 2

At the end of every ForeverStrong workout there is a High Intensity Finisher. HIIT is considered to be much more effective than normal cardio because the intensity is higher. You are able to increase both your aerobic and anaerobic endurance while burning more fat.

At ForeverStrong our HIIT Finishers are fun!

We combine many short bursts of cardio exercise with short rests or with a tension movement. Our cardio includes anything from battle ropes to running on a treadmill. All of this is done in a small group with everyone working for a common goal – Let’s knock this out of the park!

Amazing Successes

Our clients love our eight week program cycles and the specific focus of each! Because of the ForeverStrong training method, clients see results.

For the last eight week cycle, our clients more than doubled the amount of work they were capable of  at the beginning of the program. We determined the increase by strength testing  (number of reps) of specified movements at the beginning of the program. We then retest that same movements with the same weight at the end of the program to see the increased number of reps. From there we determine the increase.

However, clients not only saw percent increases in strength, they saw increases in load (weight) throughout the program cycle, ability to move from a modified movement to the full movement, and doing movements without any assistance such as a plyo box, riser, or bench.

Meet our Clients 

ForeverStrong is proud to introduce our clients that at least doubled their personalized movements:

Goblet Squat or Squat Thrust:

Strength 2

Sang Ahn, Geri Anderson, Lisa Bader, Rick Breed, Sara Breed, Pam Corbett, Lauren Curran, Alison Curry, Christina Gardela, Megan Glascock, Seon Lee, Dorothy Lopes, Kevin McGowan, Kelli Passalacqua, Gail Raskin, Banashree Seifert, Patti Sullivan, Lauren Wallace, Susan Warner

Deadlift or Sumo Squat:

Sang Ahn, Geri Anderson, Lisa Bader, Tammy Bowles, Rick Breed, Sara Breed, Pam Corbett, Alison Curry, Laurette Dearden, Christina Gardela, Melba Holliday, Karen Kenion, Jessica Knopp, Patty Konecke, Sara Lustbader, Katie McDonald, Kevin McGowan, Diane Moore, Kelli Passalacqua, Gail Raskin, Banashree Seifert, Patti Sullivan, Lauren Wallace, Kristen Welch

Bottoms up Press (Single & Double):

Sang Ahn, Lisa Bader, Rick Breed, Sara Breed, Pam Corbett, Alison Curry, Megan Glascock, Melba Holiday, Karen Kenion, Dorothy Lopes, Kevin McGowan, Kelli Passalacqua, Patty Sullivan, Kristen Welch,

The ForeverStrong team wants to Congratulate all of our clients as the majority showed improvement in their movements or stamina in the HIIT Finisher. Congratulations!

Our Personal Trainers have helped hundreds of people in Howard County and the surrounding areas lose weight, tone up, and become stronger.  Our neighbors in Highland, Clarksville, Columbia, Burtonsville, Olney, Ashton and Silver Spring love their personalized training program. Unlike group fitness classes, each client receives a custom program. We’d love to help you too. Call us at 301-452-5547 to see for yourself. Mention this article for a free session!

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Amazing Program – Amazing Client Results

“Of Course it’s hard, it’s supposed to be hard, if it was easy, everyone would do it, HARD is what makes it great.”

Have you ever asked yourself “Why do ForeverStrong clients have such great success with increasing functional strength and improving functional mobility?”

It’s because of the ForeverStrong Training Method!

The ForeverStrong Training Method is nothing like anything you have experienced before and that’s exactly why you need it.

For eight weeks give this program everything you’ve got and you’ll be well on your way to new strength and muscular development as well as functional mobility. Other benefits of the ForeverStrong training method is the fact that it will not bulk you up, it creates lean muscularity, and increases your metabolism.

ForeverStrong clients get amazing results with each eight week program cycle utilizing progressive strength training focused on the full-body-five method. This method uses periodized cycles and progressive goals. Each eight week program focuses on a different area of the body.article-pic-5

In this article, we will reveal the results of our last eight week program cycle!

A Posterior Focus

Our last program cycle focused on the posterior chain (calves, hamstrings, low back, traps, and posterior deltoid).

Each client’s program consisted of movements that included:

  • Upper body push (pushup),
  • Upper body pull (row),
  • Lower body pull (hinge),
  • Lower body push (lunge/squat),
  • Tension drill or carry (suitcase walk or plank).

Each movement or its modification was incorporated into a personalized training plan. At each training session the client focused on a number of moarticle-pic-2vements to perform that day. Each client’s program was personalized to his/her goals and the sets and reps were determined based on those goals. The reps progressively increasing over the eight week period.

For the last program, ForeverStrong utilized the drop set method. Drop sets is a technique for continuing an exercise with a lower weight once muscle failure has been achieved at a higher weight.

” The daily workouts change and don’t get boring” Patty never felt bored

Liz really liked the “Personalized workouts geared to my weaknesses and areas needing most improvement. Great Stuff! 

Burning the Fat

Another integral part of the ForeverStrong training method is the High Intensity Finisher or High Intensity Interval Training (HIIT) component. HIIT is considered to be much more effective than normal cardio because the intensity is higher. You are able to increase both your aerobic and anaerobic endurance while burning more fat.

At ForeverStrong our HIIT Finishers are fun!

We combine many short bursts of cardio exercise with short rests. Our cardio includes anything from battle ropes to running on a treadmill. All of this is done in a small group with everyone working for a comarticle-pic-6mon goal – Let’s knock this out of the park!

“Diversity of the finisher made it challenging”  stated Joanne

Amazing Successes

Our clients love our eight week program cycles and the specific focus of each! Because of the ForeverStrong training method, clients see results.

For the eight week cycle that focused on the posterior chain, our clients had an overall strength increase of 131%. We determined the increase percentage by strength testing  (number of reps) of specified movements at the beginning of the program. We then retest that same movements with the same weight at the end of the program to see the increased number of reps. From there we determine the percent increase.

However, clients not only saw percent increases in strength, they saw increases in load (weight) throughout the program cycle, ability to move from a modified movement to the full movement, and doing movements without any assistance such as a plyo box, riser, or bench.

“I felt a sense of accomplishment & strength as the program progressed” commented Rick 

Meet our Clients

ForeverStrong is proud to introduce our clients that increased at least one of their personalized movements by 100% or more:

Pistol Squat:

Geri Anderson, Lisa Bader, Rick Breed, Sara Breed, Pam Corbett, Alison Curry, Laurette Dearden, Shashi Duraiswami, Belinda Fyfe, Maria Gonzales-Jackson, Lynn Lawton, Chris Mason, Deann Lentz, Laurie Nardinelli, Evelyn Quigley, Yvette Shaqir, Patti Sullivan, Lauren Wallace, Susan Warner, Kristen Welch

Also, Joe Schmidt went from an assisted pistol squat, squatting to a low plyo box, to no box and weighted! Way to go Joe!

“I was able to do a full pistol for the first time by the end of the program. when I started I was on box” exclaimed Joe

Shoulder Squat:

Janine Barton, Rick Barton, Ramani Duraiswami, Sharada Karunakaran, Jay Katon, Lorri Yawney, Joanne Yuvanc

Plank Row:

Scott Holden, Karen Kenion, Kevin McGowan, Christine Schmidt, Lynda Stapf, Dana Thomas, Chris Toibero

Sara said “I had overall improvements in strength and flexibility” 

Many of these clients increased reps for more than one movement, but we want to highlight their largest percent improvement. Congratulations!

The ForeverStrong team wants to Congratulate all of our clients as the majority showed improvement in their movements or stamina in the HIIT Finisher.

Our Personal Trainers have helped hundreds of people in Howard County and the surrounding areas lose weight, tone up, and become stronger.  Our neighbors in Highland, Clarksville, Columbia, Burtonsville, Olney, Ashton and Silver Spring love their personalized training program. Unlike group fitness classes, each client receives a custom program. We’d love to help you too. Call us at 301-452-5547 to see for yourself. Mention this article for a free session!

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Are You an Exercise Non-Responder?

Are you sticking with your plan, following your exercise program, eating well and still not seeing the results you want?  Frustrated Exerciser

Don’t get frustrated or discouraged.  You likely just need to work out differently than others.  Your body is special and just needs a little extra TLC.

In the fitness world, when traditional plans don’t produce progress, we call the body, a “non-responder.”  Some people are responders, they drop weight and increase muscle, it’s almost like you can see their body changing in front of your eyes.  You don’t have to envy those people, you too can be a responder!

Being a non-responder can be detrimental to adhering to your plan.  Instead of giving up on exercise, increase the intensity. Studies show that people who don’t respond well to traditional workouts show progress with increased intensity.

Since optimal overall health requires good cardiovascular health as well as strength and endurance of the muscles, we’ve included some tips for how to kick it up a notch…and move the belt a tighter a few notches too.

Cardiovascular Exercise

Monitor your heart rate and focus on your target zone based on your goals.  You’ll need to know your target heart rate zone for the way you’re exercising.  See the table below to understand your target heart rate zone.
exercise-heart-rate-zones

The optimal fat burning range is at a moderate intensity, or around 70% of your maximum heart rate.   You can gauge at what intensity you are at by checking your pulse and comparing it to the chart above.  GET IN THE ZONE!

You can also change the way you workout by paying attention to the duration.  There are two main types of workouts targeted to increase cardiovascular endurance.  The main difference is duration, but you should choose the workout style based on your goals and responses.

With traditional cardio workouts, you work at a lower intensity for a longer duration to obtain the overall benefits.  This workout usually takes between 40 to 80 minutes and stays consistent at a moderate intensity.  Let me put that in real life terms, that’s 2-4 episodes of a show on Netflix.

You could also opt for High Intensity Interval Training (HIIT) for cardio.  HIIT involves alternating from exercising at lower intensity and then increasing the intensity in short burst to about 90% of your maximum heart rate.  The intensity you start and the duration of the intervals is usually based on current current fitness level.  The duration of the intervals may be increased over time to ensure you are challenging your body.  You shouldn’t alternate intensities for more than 15 – 20 minutes.

Cardio in half the time sounds great, but it may not be best for you. That extra episode on Netflix won’t help you reach your goals, unless your goal is to watch an extra episode.   Quicker isn’t always better, and sometimes shorter is better than farther.  According to research*, even though we theoretically burn more fat during moderate intensity workouts, non-responders see more results when they get out of steady state cardio and work to increase both intensity and duration of their workouts.

Our ForeverStrong weight loss clients are encouraged to add supplementary cardiovascular sessions to their program to increase circulation, recovery and metabolism.  Making sure to move everyday is extremely important.  Not moving your body enough can cause increased risk for many diseases, including Type II Diabetes. If you are not currently exercising on non-workout days, add frequency before intensity.

Follow these tips to increase the intensity of your ForeverStrong workout program:

  • Make it a habit to walk 30 minutes per day.
  • Work up to walking 1 hour per day.
  • Add Intensity.
    • Intensity should only be increased after consistently walking 1 hour per day 5 days per week.  Use the suggestions above to increase intensity.

Most importantly, track your progress. Log your workouts into a fitness tracker so we have a reliable record of your activity. We cannot adjust a plan, or evaluate how well it’s working if we don’t have an accurate record.

Now that you know how to increase the intensity of your supplemental workouts, let’s talk about how to increase the intensity of your strength training workouts.  Time to lift some heavy weight or some light weight many times, depending on your goals.

Strength Training

You can increase the intensity of your strength training workouts in several ways.  They all have one thing in common, they will make you work harder.  Challenging your body is one of the best ways to reach your fitness goals.
Reduce rest time between sets.  If you normally rest 30 seconds between sets, try 20 seconds Not recommended for the social butterfly, this option will drastically reduce the amount of texts you can reply to while in the gym.

Change the way you work out.  You don’t have to always keep the same boring pace.  You can lift heavier weight, slower and for less repetitions.  Alternatively, you can lift lighter weights, faster, and for more repetitions that normal.  While both of these workout styles are effective, the best style is the one that makes you feel the best.  When you feel good about how you feel and you are seeing results, you’ve found the best way to work out for your body.

Avoid the machines.  Use compound movements and complex routines.  Compound movements will work more than one muscle group.  Complex routines will string together sets of exercise without rest.  It took me a while to understand the main benefit of not using the machines.  It’s less cleaning.  Just handles and a surface.  You don’t have rollers, and handles and other handles and protectors for the handle’s handle that the machines have.
Start your workout with your heaviest lower body moves.  This means take care of the bigger heavier weight exercises when you’re fresh and not fatigued.  Squats before fries, flies.

Our ForeverStrong workouts already focus on intensity so increasing the intensity of our workouts can be a bit different. If you notice your heart rate not in the appropriate zone during your workout, here are some tips to to increase the intensity during your ForeverStrong workout:

Switch to Active Recovery.  In between sets, don’t sit on the bench.  I know, you’re never going to be able to choose a new song again!  Recover in a way that progresses your workout.  You can do some dynamic stretches or work on your form for the next exercise in your set with little to no weight.  Some recommendations from professionals vary about active recovery, Steve Maxwell recommends shivering, shaking & light calisthenics.  Alternatively, Pavel Tsatsouline recommends fast & loose drills.

Modify the plan.  If necessary,  decrease weight or repetitions.  You may need to decrease both when fatigue sets in.

Time under tension is the amount of time your muscle is experiencing tension  Time under tension (TUT) is more important than the speed at which your perform your repetitions.  Less repetitions with more time under tension will create a greater response than increased
repetitions with little to no tension. You benefit more from five 10 second repetitions than you do from 30 one second repetitions.

Monitor your breathing during your strength training.  You should have an elevated heart rate, and experience some breathing changes, but not be sucking wind like a Hoover vacuum during your workout.

Those are some specific tips for how to increase your intensity and change the way your body responds to exercise.  There is one very important tip.  This applies to every exercise and every time you increase intensity.  This isn’t a tip. This is not like the tip at all.  The tip is optional, you decide whether or not you want to do it.  This.  This is a rule.

Never compromise form for intensity.
You should only increase intensity to a level at which you can maintain proper form for the entire duration of the set.  If you see that you’ve increased the intensity but your form is suffering, dial back the change you made to your workout.  There isn’t anything worse than performing 100 completely ineffective squats, well maybe 300 ineffective squats.

Following these tips and sticking with them can your body into a responder.  Commit to focusing on intensity and form.  You can change your body.  Change the way you work out, dedicate yourself to making the change, and watch your body respond to your efforts. With, or without a personal trainer.

We’ve helped hundreds of people in Howard County and the surrounding areas including Highland, Clarksville, Columbia, Burtonsville, Olney, Ashton and Silver Spring get there bodies responding to exercise. We’d love to help you too. Call us at 301-452-5547 to see for yourself. Mention this article for a free session!