Strength Training Archives - Page 2 of 2

July 26, 2017August 16, 2019

Are You Battling Depression, Anxiety, and a Lack of Motivation?

This is the first in a series of blogs devoted to individual members of our Tribe. They are sharing some of their history, both prior to and during their time at TFW Athens. They tell of struggles, fears, concerns, and questions about wanting more from life. There is a Hero’s Journey in all of them. They each recognize that which they are lacking, search for guidance, “Slay The Dragon”, and provide insights to others on a similar quest. It is our sincere hope that contained herein, you the reader see there is help for you within these walls. Join the fastest growing group fitness program in the world at TFW Athens and “Bring Out The Warrior Within!”

This is the journey of Tiffany Hope Rogers; student at Training for Warriors Athens

Life before she started training at TFW Athens was filled with depression, anxiety, and a lack of motivation.

She was enrolled at a “regular gym (machines and cardio)” the year prior to joining TFW. Suffering from headaches and constant fatigue, Tiffany decided she would “rather waste money monthly for the 12 month contract I signed than actually go to the gym”

Tiffany was looking to get in shape and practice a form of self care. “Trapped in an unhealthy relationship”, she was in need of self confidence and something to fill her time “with some form of positivity.” She started TFW through a 5 week trial program. She remembers her consultant, Ashley, being super motivational, and although she couldn’t perform the basic exercises “there was no shame at all.”

After her first class with the rest of the tribe her nervousness (to the point she though she would be sick) quickly faded. “The coaches were always so supportive and empowering. They know the right balance of encouraging someone to push harder and pushing someone to the point of being discouraged”; a difference she finds very important. Tiffany loves her fellow training partners and the judgement free environment. “I swear- somehow the gym does a good job of attracting good people.”

Although Tiffany has lost weight (and all while earning her Master’s and studying abroad) it is not the thing for which she is most focused. “I feel as though the most significant results I have had is feeling both mentally and physically stronger.” About a year and a half after entering TFW Athens she “felt so much better”. Although a combination of factors has led to her discontinuing both her anti-anxiety and anti-depression medications; she contributes a lot of that to going to the gym.

I think Tiffany does a great job below in explaining the power of TFW.

“I have gained a significant amount of confidence and self-worth- something not as easily numerically measured but so valuable to my everyday life. You start the program not being able to do an appropriate squat and then you hear your coach say your squat with a barbell on your back looks perfect and you say to yourself, “Okay…Now I am officially a badass.” How much weight did not really matter, there was no competition with anyone else besides myself, and then I just made the decision to feel awesome. I think actually being stronger helps too- I have had to move a couple times in a short period of time and having the ability to pack and move my stuff without completely tiring myself out was definitely a needed change.”

Her favorite part of TFW is that the gym is very holistic, family orientated, and community involved. She has been able to take both nutrition and self defense seminars. Additionally, she thinks it’s awesome that SBG (where TFW is located) takes the time to give back to the community in the form of: blood drives, toys for tots, food drives, road beautification, self defense seminars for children and women, and a 501(c)3 booster club to help youth students compete). “I think this alone is what sets SBG apart from other gym in Athens/Georgia.”

Here are the top three tips that helped Tiffany transform:

“Despite popular belief it is okay for women to……eat protein and lift heavy.
If you need to ask your team for help (for someone to run with you or give you extra encouragement) it is completely okay to ask. That is the point of having a tribe/familia (different terms have been used in this tip).
Sometimes the most important thing you can do for yourself is just make it through the door.”

Do you struggle with some of the same things with which Tiffany struggled? You CAN make that change and TRANSFORM your life also!

Do you want to learn how to drop 10-15 pounds?
Need help with your nutrition?
Looking to start a fitness program?
We have just the thing for you. Click the button below and learn more about our 28 Day Transformation Challenge today!

CLICK HERE TO LEARN MORE ABOUT THE 28 DAY TRANSFORMATION CHALLENGE

April 27, 2017August 16, 2019

If not for your health, how about your wallet?

The Rising Costs of Being Obese

Let the following statistics (https://www.hsph.harvard.edu/obesity-prevention-source/obesity-consequences/economic/), about the increasing costs of medical expenses faced by obese individuals, sink it.

“Several investigators have evaluated the cost of obesity on an individual level. Finkelstein and colleagues found that in 2006, per capita medical spending for obese individuals was an additional $1,429 (42 percent higher) compared to individuals of normal weight. (7) Cawley and Meyerhoefer, meanwhile, found that per capita medical spending was $2,741 higher for obese individuals than for individuals who were not obese-a 150 percent increase. (1)

Thompson and colleagues concluded that, over the course of a lifetime, per-person costs for obesity were similar to those for smoking. (10) In middle-age men, treatment of five common obesity-related conditions (stroke, coronary artery disease, diabetes, hypertension, and elevated cholesterol) resulted in roughly $9,000 to $17,000 higher costs compared to normal-weight adults.”

Most people don’t make great decisions when it comes to their health. This is best evidenced by the nurse taking care of you at the hospital that is far too heavy and prone to smoke breaks during her shift. S/he knows they aren’t modeling healthy behavior for their patients, or themselves; but that doesn’t keep them from ingesting thousands of empty calories, smoking, and/or not exercising.

I have found that speaking to someone about their poor health now, or the future, is often met with dismissal. There is always a litany of excuses about why a person is unable to start on a path to health and wellness. These take the form as follows:

Too busy taking care of others
Too busy working
Don’t know how to get started
Don’t know how to eat healthier
Afraid of going to a gym because they are heavy
Fear of being judged because of their weight
Don’t have the money to invest in a gym membership
etc., etc,…

Keeping in mind the difficulty I have faced over the years speaking to someone’s sensibility, I would like to take a different approach. Forget for a moment the physiological toll being obese takes (this list is long), the monetary toll is astounding.

Being obese is going to bankrupt you. Being unhealthy in general is expensive. Reread the first two paragraphs again. The amount of money an obese person will spend in a year/lifetime is staggering.

I’d like to share a quick story with you. My brother, Adam, was diagnosed with Type-2 Diabetes a couple of years ago. He ate himself into that condition and at the time of his diagnosis was around 70 pounds overweight. As a provider of health and fitness (and co-owner of SBG Athens with me) he was far from a good role model. This was something he knew but seemed somewhat powerless to remedy. I believe he battled with it on a daily basis.

Learning that he had diabetes and finally having a doctor tell him he was at risk of losing his sight and his life, he decided to do something about it. Not all people are like Adam though. His IQ and intellect allowed for him to study and research his disease (as well as his stunning knowledge of strength and nutrition) to the point that his doctor consults with him on his own treatment. I don’t believe for a second my brother is the only person ever to walk into a doctor’s office and be told they were on a path which ended in death.

I understand that most people aren’t willing to do the research and learn about how to be healthy. It can be pretty simple though. You can get out and walk, stop snacking, eat smaller meals, and drink water instead of soft drinks just to name a few. As a one time business mentor told me, “You either do it yourself, or pay someone else to do it for you.” What that means is, you either cure yourself by learning about proper nutrition, weight loss, strength training, etc.; or pay someone else to do it for you.

Think about how much money you will spend on hospital visits, cardiac surgeries, increased insurance fees, and on medications. Don’t forget the money lost due to absence from work (as well as lost time with your family and loved ones), and long term disability. These are the costs you will pay for being unhealthy. Why instead wouldn’t a person choose to invest their money in a fitness program that can alleviate those expenses over time? If you aren’t willing to make a decision with your head, maybe I can get you to make a decision with your wallet. It certainly can’t hurt any more than you are presently hurting yourself.

CLICK HERE TO LEARN MORE ABOUT THE 28 DAY TRANSFORMATION CHALLENGE

April 20, 2017December 3, 2021

Is Orange Theory Fitness in Athens, Georgia Your Best Option For Getting In Shape

It is 100% easier to do nothing than it is to do something.

At SBG Athens, home of TFW Athens, one of the most important lessons we teach is that you must show up. We further teach that you must also then do something, and it must be pushing you in the direction of meeting your goals. As an example, if a person wants to lose weight, they likely need to show up at a fitness facility (or track, park, pool, etc.) and do something that raises their heart rate and causes a sweat. Showing up and eating a bag of potato chips while sitting on a bench might be antithetical to that goal. One of those things is much likelier to push you towards achieving success than the other. I’m hoping you know which one.

Many people know what they are supposed to do; but lack the motivation, discipline, or knowledge to do it on their own. That’s why a large percentage of gym members never actually use their membership (upwards of 67% according to statisticbrain.com).

An article in The Atlantic states the following:
Gyms make most of their money from two sorts of people: 1) Absentee members and 2) super-users who pay not only the monthly fee but also for the add-ons, like trainers and classes, all the way down to the whey smoothies.

“Commercial health clubs need about 10 times as many members as their facilities can handle, so designing them for athletes, or even aspiring athletes, makes no sense,” Men’s Journal explained in Everything You Know About Fitness Is a Lie.

This is why many people are turning towards group fitness programs (GFP) like Orange Theory Fitness (OTF) in Athens, GA; in lieu of working out on their own. But are all GFP the same? It is our contention they’re not all created equal; and therein lies the problem. How is one to know what is best, and what will get them not only to their immediate goals, but be viable over the long term?

In the beginning, just about any workout will get a person results. Especially if that person just got off the couch for the first time in years. Nevertheless, the answer lies in the program’s ability to create constant, progressive resistance, which will subsequently force adaptation and a change in body composition (reduced fat and increase in lean muscle mass).

This is why, at first, many people see results from the common GFP that includes aerobic/anaerobic conditioning coupled with bodyweight/light weight circuits at high rep ranges. There invariably comes a point though at which you cannot go any faster or do any more reps. Ever increasing volume (more reps achieved in a similar amount of time) has a deleterious effect. The unfortunate outcome in trying to do so, is often injury. There is also the scattershot approach to training (read: no thought given to proper programming) taken at gyms like OTF in Athens, GA.

Another piece often missing from these types of places is nutrition. An important adage at TFW Athens is, “You can’t out-exercise a bad diet.” It’s why we are constantly talking about eating healthy (that’s another very long article), eating enough (big caloric deficits can actually lead to loss of lean muscle and increased fat), and creating proper nutritional habits.

A normal person looking for a gym should have the following three goals (in no particular order):

Improved mobility: This is directly related to “quality of life.” Things like sitting down on the toilet and not needing someone to pick you up off the can. Your ability to bend over at the waist and pick a pencil off the floor. Lower chances of falling, and lowering your risk of injury.
Improved body composition: Don’t we all want to lose fat and gain muscle mass? The loss of muscle mass is known as aging.
Get stronger: Mark Ripitoe said, “Strong people are harder to kill than weak people, and more useful in general.” The longer we can remain stronger the better. This is as simple as being able to lift your grandkids or putting an item up on a shelf.

A properly designed fitness program will include methods to address these four areas: weight lifting, sprinting, metabolic conditioning, and nutrition. We might not all be athletes anymore, but shouldn’t we all want to look and move more like one? Athletes lift heavy weights and sprint. So should you.

Coach Rory

CLICK HERE TO LEARN MORE ABOUT THE 28 DAY TRANSFORMATION CHALLENGE

March 24, 2017August 16, 2019

Can Exercise and Broccoli Save Lives?

If you are like most people, you know what to do when it comes to exercise and nutrition, but you may also find it difficult to do what you know! At TFW Athens we understand this and this is why you get a motivating coach during every TFW session to help you take action. The following is an article from our Founder, Martin Rooney and covers the challenges you may face and how to solve them.

Did you ever get excited about a new workout or diet program only to find it too complex or confusing to follow? Even though you started with great intentions, you probably learned an important truth about yourself and other people:

When people are faced with too many options, they usually choose to do nothing at all.

If you have to be Einstein to figure out today’s Russian-inspired plyometric workout or a nutritionist to understand your meal plan has to be grass-fed, organic and or raw, it will probably be easier to skip the gym, hit the couch and keep eating Cheetos.

Just like your fitness program or diet, you have probably found other aspects of your life will also stall when there are too many “moving parts.” Maybe you have had business plans fail when there are “too many cooks in the kitchen.” Or you went to a restaurant and after seeing over 100 different choices on the menu you defaulted to “burger and fries.”

If you have ever found it hard to decide on a movie or article of clothing and just walked out of the store after taking no action, you know what I am talking about. In any of these cases, again you should have learned the lesson that too many choices are not always a good thing.

Many times, too many choices ultimately get you nowhere.

Why then do we have to make things seem so hard in fitness and nutrition? Maybe you like the attraction of new and exotic training ideas and food, but know that same exoticness also often paralyzes you from doing anything.

And if you don’t do anything, you can’t get results.

So next time you want to try to add the gogi berry or some other new fruit they found in a country you never heard of, think again.

Over the years, I have realized you don’t need to give a person a rocket ship when all they needed was a rowboat. Training can still have some “sizzle” without having to be confusing. You just have to get excited again about the basics.

Last week I visited a few TFW gyms in the Chicago area.

I met people that had lost hundreds of pounds and others that were now off medication for the first time in years. But for each person I met, I knew there were others out there choosing to do nothing due to either fear or confusion.

Meeting the people training at the TFW facilities only strengthened the message: You Have To Start Somewhere!

And at TFW Athens, we make it pretty easy for you. You just have to start with two simple things: DEADLIFTS and BROCCOLI.

At TFW we teach people to get “started with the simple.” Warriors in our program are brought back to the basics. And two basics I know work are deadlifts and broccoli!

Why Deadlifts?

It is a functional movement that most people can easily perform. You will have to pick stuff up during your day, so why not get better at it? Deadlifts work a high percentage of your muscles from the bottoms of your feet to the tips of your fingers.

And people love watching his or her numbers increase. And few photos get more internet “likes” than when you are standing with a bunch of weight in your hands. TFW Athens Why Broccoli?

Well maybe you don’t know as much about the “green warrior” as you should! Broccoli, which has been called “one of the world’s healthiest foods,” is a great source of Vitamins C and K which can help healing, collagen formation and protect you from free radicals.

Broccoli has also been cited for anti-inflammatory and detoxification properties as well as a great food in the battle against cancer. And above all, when people eat it, they know they are doing something good for themselves.

How do I know we are getting the broccoli message out there? When people dress up as broccoli at TFW events, you know people are taking the idea seriously.

Are both of those the be all and end all for training? No, but they get you started which can lead to even more good habits. Give someone 1,000 choices and they will do nothing. Give them 2 and they can get started.

How can you get started with Deadlifts and Broccoli?

Simple: Add more weight on your bar, add more broccoli on your plate. If you do both, you will not only be stronger and healthier, but you have also done the most important thing: you will have started.

Want to get started with an exercise routine?

My advice is to stop looking for the new and shiny idea and find something you believe in. As I have always said, “stand for something or fall for anything.” Two things I know for sure. As a result of the 260 TFW affiliates around the world, more people deadlift and more people eat broccoli. And it is making a difference.

What are your two positive things?
What are two things you believe in?

Once you discover them, I challenge you to make the world a better place by getting people to do them.

Click The Image To Download The Warrior 20 Whole Foods Guide TFW Athens

Eat your broccoli,
Martin

CLICK HERE TO LEARN MORE ABOUT THE 28 DAY TRANSFORMATION CHALLENGE