Let’s Talk About Fitness Basics


It’s all about Fitness today.

Some people know the basics, I call it your Foundation. It’s good to review them and sometimes to go back to them to see if your foundation IS good. For myself I’ve decided to go back to lower weight and checking to see if the basics are intact. If they aren’t it can impact everything moving forward. Even down to my shoes. How old are they and checking out the tread. I use one set of shoes for working out inside and another for outdoor activities.

ARE YOU TIRED of putting in the effort at the gym and not seeing results?

Many people show the drive, determination, and consistent effort, but don’t reach their goals. If this sounds familiar, the next logical step is usually to find an educated trainer with proven experience. But, if you’re not ready to take that step, or if you’d prefer to go it alone, rest assured, I have some insightful tips and strategies specifically designed to help you build strength, gain muscle mass, lose fat and enhance your endurance.

Know Your Numbers

A baseline helps to establish a start position. If you really want to get to know your health you better make time for it or it will unfortunately make time for you in a negative This is a baseline everyone should set up. It’s important to know your resting heart rate, blood pressure, analysis of blood work, annual physical and exercise testing. Do you know your measurement? The full composition of your body and current weight? If you are starting a new program, take pictures and measurements. Let that be your guide over 3 months of training. Reassess monthly to SEE progress


 1. Muscle-Building Fundamentals

Talk to any personal trainer and they’ll tell you there are certain muscle-building basics. First, increase your caloric and complete protein intake. Then, when you enter the gym, focus on your form. Perform compound movements and train with weights on average around four times a week. Never underestimate the importance of rest. Remember, muscle tissue grows outside of the gym when you’re giving your body time to relax and recover following your workouts. Did you know after weight training you will burn calories for up to 24 hours? BINGO

2. Range of Motion (ROM)

Never take any short cuts. Try to aim for the largest ROM achievable for every  exercise. Why? Simple, according to my personal experience and research , “muscles will do more work per rep, and it will result in breaking down more tissue by the end of the workout.” If you have limited ROM because of an injury, never wait or think “it will work itself out.” Get it checked out and fixed asap. Go visit your chiropractor or registered massage therapist. If you’re an athlete, regular assessments should be completed to ensure proper ROM. Stretch daily.

3. Program Set Up

This is simple. To see and feel results you MUST have a plan. Too often I watch people at the gym walking to each equipment like they’re on a date.

4. The Up and Down

Wondering how to get the most out of lifting weights? Duffy says that he tells his clients to “use a weight that will have them failing on the set between the 30 and 40 second mark because research has shown that it’s the time under tension that causes muscle to grow if you are trying to build more muscle.” He cautions that if “you’re failing at 20 seconds, you know that weight was too heavy.”

5. Contradicting Cardiovascular Training and Muscle Gain

Do you love your cardio exercises? If so, you’ll be disappointed to know that during times of mass building you do not want to do large amounts of cardio. Why? Chances are you’ll be burning far too many calories. So what should you do if you still want to get in some cardio? A light walk or jog a few days per week for 20 minutes is enough.

6. Biggest myth in the gym ever.

Please pay attention to this one ladies. If you lift heavy weight, this doesn’t mean you will build muscle mass like men. It’s NOT possible. I life heavy weights and I have never added on huge amounts of muscle. I’m toned but not masculine at all.

Never focus on the scale every day. I recommend weekly or month in the morning.

If you have any questions and want a more in depth assessment you can reach me at christie@christieflynn.com for a complimentary 30 minute session at your convenience.


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