Need A Workout Today?

 

Hi Everyone, it's Thursday and we are heading to LALA Land   Lais is competing on Saturday and the journey there starts today.   Just a reminder that there are no classes at THE WORKOUT today, but we are back with a full schedule tomorrow.   But today, I figure I send you a workout you can try:   They Call this one THE HOLY TRINITY. Workout: 1) 10 minute Row, Ski, Walk or Run @ Easy pace 2) “THE HOLY TRINITY”: 30 Minutes Of: Pull-ups or Suspension Rows Dips Push-ups The goal is the maximum amount of repetitions possible in each category. 3) 100x Curl-up, or Sit Ups or Crunches 4) 10 minute Row, Ski, Walk or Run @ Easy pace   HOW ABOUT A BONUS WORKOUT? Workout: 1) 10 minute Row, Ski, Run, or Bike 2) Practice Front Squat, Push Press, Push-ups, and Deadlift 3) “CIRCUS MAXIMUS”: I’m a huge fan of workouts that absolutely crush you in less than 25 minutes. By the end of this one, you’ll feel like you’ve just lost a gladiator battle. Despite the fact that everyone absolutely hates it,  Directions: Do the workout as a circuit.  Start with 12x dumbbell front squat + push press (use 30-pound dumbbells if possible), then do 12x pushups, followed by 12x deadlifts (use a 135-pound barbell if possible).  That’s 1 round. Do 12 rounds. Note: You can scale down and use 15-pound Dumbbells for the Front Squat Push Press, 12x Push-up and 75-95 pounds for the Deadlift 4) 100x Reverse Crunches  5) 10 minute Row, Ski, Run, or Bike   IF YOU TRY ONE OR BOTH, LET ME KNOW...   One of our secret weapons is ICON MEALS   We order ICO MEALS and have them delivered right to our front door, meals come in dry ice and are easy to heat up.   Meals can be ordered specifically the way your Meal Plan has them written or you can order things like PESTO CHICKEN PIZZA.  Every bite of the Pesto Chicken Pizza with Sun-Dried Tomatoes tells a story of strength and flavor. Each slices provides a generous 44g of protein, 38g of carbs and 27.0g of fat, empowering you to fuel your own dreams and conquer your ambitions. You can order the PESTO CHICKEN PIZZA W/SUNDRIED TOMATOES here ORDER ICON      I wish you all an Amzing Thursday   Coach   PS...here is a recap of our most recent IMMERSION with Alexis and Vee. If you would like to book a Private Immersion, reach out...spots are limited .

 

Set Some Bigger Goals, We Are Working On Something

 

Hi Everyone and Happy Friday   How often are we told to ‘dream big’, ‘reach for the sky’ and ‘make your dreams a reality’? These overused phrases may stir up motivation for some people, but even with the inspiration, it can be hard to know where to begin and how to tick off those big goals on our list. For many of us, our goals dissolve into failures. So how can we stop this cycle of dreaming big and failing big? The Problem? It is natural to be scared of big goals. Seeing them written down on a piece of paper is scary – because you’ll actually have to try and do something about it. We become unlikely to achieve the big goals, because we don’t want to start. Lais and I recorded this video in March of 2021   How do we fix it? Most big goals will have obvious smaller steps you can take to start moving towards success. Think of your big exams at the end of high school; no one in their right mind would have walked into the exam room with absolutely no knowledge of what they were about to face. There were preliminary exams to prepare you, study days and classes, not to mention the 13 years of schooling prior to putting your pen to paper on that day, leading you towards the big goal of passing your final exams. Each day you came to school, ready to learn, was a day that you moved closer towards that goal. It seems simple – that’s because it is.   TIMELINES AND DEADLINES ARE KEY!   Yesterday Lais and I announced our BIGGEST PROJECT....and we are opening it up to clients that are currently a part of our Coaching Program. But I got to tell you...if the stage and any of the fitness competition stuff we do is NOT for you...this can be...this will be.   We are putting all of the elements required behind an AMAZING transformation and eliminating the judging that goes with a fitness competitions.  It's time you did something for you. You deserve to have YOUR moment also. Again, we just announced this yesterday on our private Facebook page...but if you are curious, and want more info...just reply to this email...and I will have Lais reach out with preliminary details. Imagine being able to participate in one of our Experiences (watch the video below) without the pressure of the stage or the competition....YES YOU CAN Lais and I are hosting a 48 Hour Immersion this weekend and for those of you that don't know what that is...it's a weekend with your Coaches...with no interruptions, we eat, we cook, we train, goal set, mind set, we go out to dinner and we work with you on your goals Wish you all an amazing weekend,  Coach

 

Ozempic for Weight Loss: Understanding the Risks and Why Exercise and Diet Remain the Safer and More Effective Approach

 Ozempic, a medication primarily used to treat type 2 diabetes, has recently gained attention as a weight loss tool. While some may view this as a quick and easy solution, it's important to understand the potential dangers of using Ozempic for weight loss and why exercise and diet remain the most effective and healthy approach.

First and foremost, it's important to note that Ozempic has not been approved by the FDA for weight loss purposes. While it may be prescribed off-label for this purpose, it's crucial to understand that its safety and efficacy as a weight loss tool have not been thoroughly studied. As with any medication, there are potential side effects that must be considered.

One of the primary risks associated with Ozempic is hypoglycemia, or low blood sugar. This can be particularly dangerous for individuals who are not diabetic, as they may not be monitoring their blood sugar levels regularly. In addition, Ozempic can cause gastrointestinal issues such as nausea and diarrhea, as well as an increased risk of thyroid tumors.

While Ozempic may lead to some initial weight loss, it's important to understand that sustainable weight loss requires a comprehensive approach that includes both diet and exercise. Not only is this approach safer and more effective in the long term, but it also provides numerous health benefits beyond weight loss.

Exercise is one of the most effective ways to burn calories and increase metabolism. In addition, regular exercise can help to reduce the risk of chronic diseases such as heart disease, diabetes, and certain cancers. A combination of cardiovascular exercise and strength training is recommended for optimal health benefits and weight loss.

Diet is equally important, as the food we eat provides the energy and nutrients needed for exercise and overall health. A healthy diet should include a variety of nutrient-dense foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats. Portion control and mindful eating can also help to support weight loss goals.

While it may be tempting to turn to a quick fix such as Ozempic for weight loss, it's important to understand the potential risks and limitations of this approach. Instead, a combination of regular exercise and a healthy diet remains the most effective and sustainable approach to achieving and maintaining a healthy weight and overall health.

WHAT DOES COLLAGEN DO?

 

Hello Everyone and Happy Friday!!! This is one of those questions that comes in all the time   COLLAGEN!   WHAT DOES COLLAGEN DO? Collagen is a protein. In fact, it is one of the most abundant proteins found in the human body. Think of collagen as the glue that holds everything together. Collagen is an essential part of your skin, hair, nails, and other connective tissues.  Collagen helps give your skin structure. It also helps strengthen your bones. When people are young, collagen is the protein that helps their skin stay smooth and keeps their hair shiny. It’s the protein that helps us remain youthful and healthy-looking. As we age, our collagen stores begin to deplete at a rate faster than we can replace them with. This is when the wrinkles start setting in and the nails and hair start needing some extra care and support. Since collagen stores start depleting as we age, many people hope they can prevent or reverse that damage by taking collagen supplements of some sort. The most common type of collagen treatment used to be direct injections, which were used to make lips plumper and skin smoother. But because it's not always easy or affordable to get consistent injections, collagen injections have been overtaken in popularity by collagen creams and supplements. If you want to avoid needles and extra trips to a wellness spa, using an at-home option is a great choice. People use creams with the goal of getting the collagen to absorb into their skin, while people who take collagen supplements want their bodies to digest the collagen and send it wherever it is needed within the body.   Now that we've covered what collagen is, what it does, and what options there are for getting more collagen into your body, let's answer the most important question: “Do collagen supplements work?”   DO COLLAGEN SUPPLEMENTS WORK? The simple answer is, yes they can. The fact is, collagen is a protein, and research shows that proteins help improve skin, hair, nail, and connective tissue health. So, it’s less a matter of whether collagen supplements work and more a matter of how to make them work best for you. To understand how to make your collagen supplements work at their best for you, you have to understand at least one thing. Collagen is protein and proteins are just a series of amino acids. Your body breaks down collagen into different amino acids. Ultimately, those amino acids will be reused by the body however it needs them most, and if your nutrition is lacking in the proper nutrients, your body won’t send those proteins and amino acids to your hair, skin, and nails ... instead, your body will use it for fuel to get through your day. More specifically, you need to make sure you are consuming an optimal level of total protein daily. If you do not consume enough protein throughout the day to support your body, (aside from taking a collagen supplement), it will be difficult to get the results you want for your skin, hair, nails, or joints. This is why you have to remember that a supplement does just that, it supplements your current health efforts, it does not fix them. Therefore, to help improve your efforts you need to be getting enough protein so that the specific amino acids packed into your collagen supplements can be used where and how they were intended. So, make sure you’re getting enough protein, rest, and water on a consistent basis, so your body can start using those aminos for something other than basic maintenance. That being said, if you’ve got a great fitness and diet regimen keeping you healthy, nourished, and fit, a good collagen supplement, like Collagen with Dermaval can be a great option for you. I hope all that makes sense, you can order COLLAGEN from 1stPhorm Here<<<   Wish you all a GREAT Weekend   Coach

 

What is Metabolic Resistance Training?

 People often ask What We Do...

and is it like....(insert other programs)...

I say we offer

Metabolic Resistance Training...

Metabolic Resistance Training

Using resistance training as the cornerstone of your fat loss programming. Work every muscle group hard, frequently, and with an intensity that creates a massive metabolic disturbance that leaves the metabolism elevated for several hours post-workout.

Numerous studies support this. Here are three :

Study #1: Researchers used a circuit training protocol of 12 sets in 31 minutes. EPOC was elevated significantly for 38 hours post-workout.

That's a significant timeframe for metabolism to be elevated. If you trained for one hour on Monday morning, you'd still be burning more calories (without training) at midnight on Tuesday.

Study #2: Researchers assigned overweight subjects to three groups: diet-only, diet plus aerobics, diet plus aerobics plus weights.

The diet group lost 14.6 pounds of fat in 12 weeks. The aerobic group lost only one more pound than the diet group. Their training was three times a week starting at 30 minutes and progressing to 50 minutes over the 12 weeks. Nothing special.

But the weight training group lost 21.1 pounds of fat. That's 44% and 35% more than diet and aerobic-only groups respectively. The addition of aerobic training didn't result in significant fat loss over dieting alone.

Thirty-six sessions of up to 50 minutes is a lot of work for one additional pound of fat loss. But the addition of resistance training greatly accelerated fat loss results.

Study #3: Researchers had one group of people do four hours of aerobics per week and another group weight train three times per week. The second group's weight training program was 10 exercises made up of 2-4 sets of 8-15 reps.

Both groups lost weight but the resistance training group lost significantly more fat and didn't lose any lean body mass, even at only 800 calories per day.

Note: Researchers made the calories extremely low to take dietary variables out of the equation and compare the effects of the exercise variations on lean body mass and metabolism.

The resistance training group actually increased their metabolism compared to the aerobic group, which decreased theirs. Resistance training is a more productive stress to the body than a starvation diet

What do you do for metabolic resistance training?

Full body workouts in a superset, tri-set, or circuit format with non-competing exercises create the biggest metabolic demand. But it must be done in a rep range that generates lactic acid and pushes the lactic acid threshold.

Training legs, back, and chest will burn more calories and elevate metabolism more than an isolated approach training one of them.

The rep range that works the best is the 8-12 hypertrophy range, although going higher will work just as well with a less-trained population.

WANT TO COME TRY ONE OF OUR MRT WORKOUTS?

Get in Shape at The Workout, Group Fitness Gym in St Cloud, Florida

 Are you tired of your same old workout routine at home or a crowded gym? Look no further than The Workout, Group Fitness Gym in St Cloud, Florida. With a wide variety of group classes and simple equipment, this gym has everything you need to achieve your fitness goals.

Classes Offered at The Workout

The Workout offers a diverse schedule of classes to fit any fitness level or interest. From morning workouts at 9am to late evening workouts at 6:30pm, there's a class for everyone. The most popular workout:

• Bootcamp: This high-energy class combines strength and cardio for a full-body workout.

• 
  

Top-Notch Simple Equipment

At The Workout, you'll have access to the best equipment in the industry for fat loss. Dumbbells, Kettlebells, Resistance Bands, Rower, Airdyne, Suspension Straps and Your Own Body! Additionally, all equipment is regularly maintained and cleaned to ensure a safe and hygienic workout environment.

Experienced Trainers

The Workout's trainers are highly qualified and passionate about helping their clients reach their fitness goals. They are knowledgeable in a variety of fitness techniques and will work with you to create a personalized workout plan that fits your needs and abilities.

Affordable Memberships

At The Workout, memberships are affordable and flexible. Whether you prefer a weekly or monthly membership, there's a plan for everyone. Additionally, there are no long-term contracts or hidden fees.

Convenient Location

The Workout is conveniently located in the heart of St Cloud, Florida, making it easily accessible for those who live or work nearby. There is plenty of free parking available for members, so getting to the gym is a breeze.

Community Atmosphere

At The Workout, you'll be part of a supportive and welcoming community of like-minded individuals. The gym regularly holds events and social gatherings, so you can get to know your fellow gym-goers and make new friends.

Clean and Safe Environment

The Workout is dedicated to maintaining a clean and safe environment for its members. The gym is regularly cleaned and sanitized, and all staff members are trained in proper hygiene practices. Additionally, there are hand sanitizer stations and cleaning supplies readily available for members to use.

Conclusion

At The Workout, Group Fitness Gym in St Cloud, Florida, you'll find everything you need to reach your fitness goals. With a wide range of classes, top-notch simple equipment, experienced trainers, and a supportive community, this gym is the perfect place to get in shape. So what are you waiting for? Sign up today and start your 14-day trial fitness journey at The Workout Here >>> https://bit.ly/3Y7BY7S

The Importance of Trying a Group Fitness Coaching Program: The Workout in St. Cloud, Florida

 If you're looking to get in shape and improve your overall fitness, joining a group fitness coaching program can be a great way to reach your goals. One program that has been gaining popularity in St. Cloud, Florida is The Workout. This program is designed to help individuals of all fitness levels achieve their goals through a combination of strength training, cardio, and functional movement. But before you commit to joining, it's important to try the program out first to ensure it's the right fit for you. In this blog post, we'll discuss the benefits of trying The Workout before joining, and why 14 days is the perfect amount of time to do so.

The Importance of Trying Before Joining

Trying a group fitness coaching program before committing to it is essential for a number of reasons. First and foremost, it allows you to assess the quality and effectiveness of the program. By participating in the program for a trial period, you can get a sense of the overall structure and format, as well as the expertise and qualifications of the coaches. This can help you determine whether the program is a good fit for your fitness goals and preferences.

Additionally, trying a program before committing to it can help you make an informed decision about whether or not to join. Many people make the mistake of joining a program without fully understanding what it entails, only to find out later that it's not the right fit for them. By trying a program first, you can avoid this scenario and ensure that you're making a decision that's in line with your goals and needs.

Another benefit of trying a program before committing to it is that it can help you identify any potential issues or problems that you may encounter if you were to join. For example, you may find that the class times don't work with your schedule, or that the program is too intense for your current fitness level. By identifying these issues early on, you can make a more informed decision about whether or not to join.

Finally, trying a program before joining can help you avoid the feeling of regret or dissatisfaction that can come with making a commitment without fully understanding what you're getting into. By trying a program first, you can ensure that you're making a decision that you'll be happy with in the long run.

14 Days: The Perfect Amount of Time to Try The Workout

When it comes to trying a group fitness coaching program, 14 days is the perfect amount of time. This is because it allows you to get a good sense of the program without committing to a long-term contract. During the 14-day trial period, you'll have the opportunity to attend multiple classes and work with the coaches to develop a personalized fitness plan that's tailored to your goals and needs.

Additionally, 14 days is a long enough period of time to see some initial results, which can help you determine whether the program is working for you. For example, you may notice an improvement in your strength, endurance, or overall fitness level. This can help you make a more informed decision about whether to join the program on a long-term basis.

The Value of Paying for a Trial

While some group fitness coaching programs offer free trials, others require payment. At The Workout, we believe that paying for a trial is the best option for a few reasons. First, it demonstrates your commitment to the program. By paying for a trial, you're showing that you're serious about achieving your fitness goals and are willing to invest in yourself.

Secondly, paying for a trial can help you get more value out of the experience. When you pay for something, you tend to value it more than if it were free. By paying for your trial at The Workout, you'll be more likely to take the program seriously and put in the effort required to see results. Additionally, you'll be more invested in the program, which can help you make a more informed decision about whether to join on a long-term basis.

Another benefit of paying for a trial is that it can help you avoid the "no-show" effect. When a trial is free, it's easy to sign up without fully committing, and then not show up to the classes. By paying for a trial, you'll be more likely to follow through and attend the classes, which will allow you to get the most out of the program.

In summary, trying a group fitness coaching program before committing to it is essential for ensuring that it's the right fit for your fitness goals and preferences. The Workout in St. Cloud, Florida offers a 14-day trial period that allows you to assess the quality and effectiveness of the program, make an informed decision about whether to join, and identify any potential issues. Paying for the trial can also demonstrate your commitment to the program, increase your investment and help you avoid the "no-show" effect. With the right mindset and approach, The Workout program can help you achieve your fitness goals and improve your overall health and well-being.

YOU CAN CLICK HERE FOR DETAILS ON 14 DAY TRIAL