As we quickly approach our 5 year anniversary here at Emerge, I reflect back on why I decided to devote my life to helping others with weight loss and nutrition goals. Basically it came down to this: "If I can do it, then honestly anyone can." Sounds silly and simple enough right? Let me explain. I have never been an active person. I did not play any sports nor could I even kick a ball without the possibility of missing it completely and falling right on my behind. After having my second child in 2009 I looked in the mirror and did what most women do-- I picked myself apart. I knew that I didn't like what I saw and I decided it was time to do something about it even if I didn't really know what that meant. I started doing some simple cardio on the machines at the gym & watching what I ate. I was losing weight but still wasn't really getting the results I wanted. As part of my membership sign up I was given 3 personal training sessions. During these sessions I used my time to ask questions on proper form, technique and how to use the equipment. I am a pretty quick learner so I took this information and the skills given to me and started to do resistance training. The changes in my body were almost instant. That 'loose' feeling I had was becoming a distant memory as I noticed the tone in my arms & legs and even booty and I felt amazing. I was in the best shape of my life after 2 kids and 25 years of life! Flash forward a year and I was stepping on stage for the first time in a figure bodybuilding competition. My point in all of this is that if someone like myself can do it than I knew I could provide the tools to someone else who didn't think they could either. You know that feeling you get when you learn something or hear some great news and want to share it with someone? That is basically how I feel everyday doing what I do. I take my knowledge and excitement about fitness and nutrition and I get to share it with my clients!
I have worked with a lot of people and the most common thing I notice with clients that really struggle with weight and food is this: "I am not enough." Not good enough, not worth enough, not strong enough. Not enough time. I 100% believe that this is something we tell ourselves to sabotage ourselves in fear of failure. I have had many successes and many failures in this life but when I finally realized that If I don't focus on myself than how can I be anything to anyone else. At the end of the day even if I failed, at least I tried. Not trying, in my eyes, is so much worse than failure. Life is so short and I don't ever want to look back and wish I would have done something I know I probably could have just because at the time I was scared. Fear can be a very powerful tool in success! Fear drives us in many different ways but if you can harness that fear and use it for your benefit you would be amazed at what you are capable of!
Moral of the story: Hey! You are worth it! You are worth the time, the money, the sweat and even maybe the tears because I promise you. You wont regret trying.
Creatine is a widely known supplement in the fitness industry. Most people know that it aids in muscle growth but do you know why or how it can benefit you?
What is Creatine?
It’s a combination of amino acids produced by the liver, kidney, and pancreas. Creatine is not a steroid—it’s naturally found in muscle and in red meat and fish, though at far lower levels than in the powder form sold on bodybuilding websites and at your local supplement store
How does it work? Creatine reduces fatigue by transporting extra energy into your cells,
If you have more creatine phosphate—which you do if you take a creatine supplement—you can work out longer and do sets of, say, eight reps instead of six. Over weeks and months, that added workload allows you to add lean muscle mass, lift heavier weights, and become stronger.
But should you worry about side effects? Does creatine cause you to lose weight when you stop it, or does it hurt your kidneys, like you may have heard? Here are the key myths and facts you need to know.
Creatine causes weight gain. Fact. (But that’s kind of the point.) It pulls H2O into your muscles, which causes water-weight gain and makes muscles look bigger initially. (You don’t actually gain muscle fibers until you work out.) No two people will have the same results. Weight gain of about 0.8 to 2.9 percent of body weight in the first few days of creatine supplementation occurs in about two-thirds of users. What can you expect after the water weight gain? In a study of 20-year-olds taking creatine and doing weight training they found some gained two pounds of muscle but one even gained 17 pounds of it—with the same amount of supplement and the same training.
Creatine doesn’t work well for everyone. True. “One major factor with creatine is that some people have high levels in muscle naturally,” says Tarnopolsky. Meat and fish eaters are less likely to respond than vegans, who have low levels in their diet. Your muscle makeup matters, too. Most people have about 50 percent fast-twitch fibers (responsible for sprinting and jumping) and 50 percent slow-twitch fibers (responsible for endurance exercise), says Peter Adhihetty, Ph.D., assistant professor in the department of applied physiology and kinesiology at the University of Florida in Gainesville. Those guys should respond well. But people with 70 percent fast-twitch and 30 percent slow-twitch muscle will see even more results, he says.
Creatine makes you look softer. True. There’s a reason bodybuilders stop using creatine a month or so before a competition. As the creatine hydrates itself, it causes water to flow into the muscle. That extra water may increase the volume of the muscles, but it also makes them look mushy rather than defined.
Creatine users will lose muscle when they stop taking the supplement. Myth. Your muscles may look smaller because creatine adds water volume. “The real question is, ‘Will you maintain your strength and muscle mass, dry muscle mass, when you discontinue the use of creatine?' The answer to that is absolutely yes. Once you have built the muscle, as long as you continue to lift, you will maintain it.
So, you want to take creatine? Here’s how.
The first week you go on creatine, some experts recommend a “loading phase” of 20 grams a day for five to seven days. Afterward, go to 5 grams per day.
See your doctor first if you have high blood pressure or diabetes, if you regularly take any prescription meds or non-steroidal anti-inflammatory drugs like ibuprofen (which can tax the kidneys), if you’re over age 40 (since kidney function slowly declines after age 30), or if you have a history of kidney or liver disease.
credit: Mens Health Magazine
Setting small goals for yourself can be a very powerful tool for reaching your long term goals. Even as a gym owner, nutrition coach and personal trainer I set weekly goals for myself to help me improve my health, fitness level and who are we kidding-- what I will look like in a swimsuit this summer! 😜 more than that it keeps me accountable to
The most important person in all of my goals-- myself!!
A girlfriend and I made goals this week of doing a total of 3 hours of cardio (split up however we want) and 200 push-ups among other small personal goals. Think of things that will keep you motivated so Sunday you can be proud of what you've accomplished and ready to tackle the next weeks!
What is a superset and why is it beneficial in weight lifting?
A superset is performing two exercises with little to no rest in between. This can be either 2 exercises for the same body part or 2 different body parts. Not only will supersets allow you to nearly double your overall workload and volume per workout, they can enhance the overall performance of all exercises in your routine and increase muscle mass.
In this video our client demonstrates a shoulder superset targeting her rear deltoids in the first exercise and the 2nd is targeting her middle deltoids. She rested about 90 seconds between sets. She performed 4 sets of 20 reps total.
2015 has come and gone... Most people reflect back on 2015 and make "Resolutions".
The definition of a resolution is: "a firm decision to do or not do something." and hey that's great!
Do you know what the definition of a goal is? "the object of a persons ambition or effort; an aim or desired result."
Now I don't know about you--but a goal sounds a whole lot better than just a decision! Goals can be tricky. People like to set either short term goals or long term goals which can be overwhelming. An example would be "I want to lose 100lbs by December." or maybe it's "I want to lose 20lbs by the end of this month for my trip to Mexico." Both of which can cause stress, lack of effort and eventually can be the result of giving up.
As professionals in the industry we work with you to set obtainable goals within your ability level and we are honest with you about what is attainable and never "sugar coat" or promise something that we couldn't produce. Obviously its up to you on how bad you want it. It is also proven that by using a personal trainer/coach you can achieve your weight loss goals 50% faster. Money your main concern? Did you know the average American spends $2700 a year on eating out?
We challenge you to give us 12 weeks. As OUR New Year commitment to YOUR health we are offering 2 training sessions per week for 12 weeks at $999. This can be split into 3 automatic payments of $333 a month. Contact us at 206-293-0366 or email Megan@emerge-studios.com to set up a free consultation and 30 minute training session!