November Newsletter: Back in NYC In-person training, Training myths(lol), & 3 Tips that Align with your Fitness Goals!

Happy November!

This picture captures the feeling I had returning to in-person training. There's nothing like it. Sharing stories about life with my clients, cuing a client to do an exercise properly(hearing them talk back about trying), and the look on their faces when they perform a lift they never thought they could. Generally speaking, I love training clients in all forms and training in-person is invigorating.

You heard it from me but read some of these testimonials:

"I worked with Chris for 9 months and my experience could not have been better. My purpose for starting training with Chris was to get physically prepared for my wedding. Chris listened to my goals and created a custom program to help me not only reach but exceed them. I achieved both weight and fat loss and was able to see significant improvement in my overall strength. I could not be more proud to recommend Chris to anyone looking for a personal trainer in NYC." - Alisen M.

?"I have always been an athlete but I had never done any weight training before I started working with Chris. He was so encouraging and really built up my confidence. By the end of our first ten sessions my body and confidence had completely changed. His attention to alignment, what my goals were and the results I saw after each session kept me going back to such a knowledgeable trainer." - Alex P.

If you're interested in training in person with me I have great news for you! I am currently accepting new clients! There is now a page on the site that lists my in-person training details!

A lot of fitness and diet trends/fads are created to simply lure you in to buying a product or only believe there is one true way of doing things. I've recently had many questions come up that I have to address here! These fall into the category of "myths" because these questions/concerns have been around forever.

There a hundreds of them, however I'll be addressing a select few I've received form clients/followers.

?Myth #1: Switching up exercises often "confuses" your muscles so they can grow. *Insert Slapping one's own face emoji*

Fact #1: While giving your exercises variation and different exercise selection is advantageous for building muscle, this only applies if you're a seasoned veteran. The more often you switch up exercises the less proficient your body is at adapting to the movement. So, you will not master the exercise or receive all the benefits for eliciting muscle growth.

?Myth #2: You have to eat 60g of protein within the first hour after a workout.

Fact #2: This statement has some truth to it. It's beneficial to consume a sufficient amount of protein post-workout. This helps your body maintain an anabolic state. In simple terms think of your body as a muscle building machine. However, the only fuel it takes is protein. So, eating a sufficient amount of protein throughout the day(including post workout after your muscles have been teared down) assist in the synthesis of muscle-protein.

Myth #3: A pound of muscle weighs more than a pound of fat

Fact #3: Okay, this is jut the funniest one by far. Simply because a pound is a pound. Meaning a pound of anything will be a pound. Think of weight gain and weight loss this way, if you gain 25lbs in 2 months vs 2 years, you've probably put on more fat. If you lose 25lbs in 2 months vs 2 years you've sacrificed a lot more muscle tissue(which takes away from that lean & tone look).

?If you are having a problem keeping weight off or have a diet that is unsustainably low and you want to change that please email [email protected]

There are many principles I can recommend for best results when seeking a more muscular/tone physique and more strength. I'd like to think these are the top 3 that you can apply for best results

?1) Prioritize Sleep - I believe many people think they can binge watch House of Dragons while staying up until 1am every night, have amazing workouts, and expect to look like they've stepped out of a fitness magazine effortlessly. Unfortunately it isn't this simple. Getting a good nights sleep is when muscle recovery happens. It is essential in getting the most out of your performance. This will help produce muscle growth and also just make you feel better throughout the day.

2) Limit stressors - Life is stressful and challenging. Getting up early to get ready for work, the packed daily commute/lots of traffic on the daily commute, getting a shit ton of work slammed on on your desk by your boss, making a bunch of food decisions (decision fatigue), avoiding the sketchy person on the sidewalk, having an argument with your significant other, and the list goes on. Think of solutions to make your daily stressors not so bad. Because usually, they're not. If you're receiving this email on a smart phone, life probably isn't that bad.?

3) Workout! (This goes without saying) - The only TRUE WAY you're going to have success building muscle is working out. Now, you have to TRUST the process. This style of working out takes time, patience, and requires the right attitude. Muscle/Strength building is unique in the fact that you begin to understand how complex the body is and what it's capable of doing.

These are really guidelines I wish I knew when I began my fitness journey. When you begin to commit, you begin to notice new things that are required from you in order to reap the benefits.

If you have any questions about understanding building muscle, getting tone, and overall having a better healthy lifestyle please email [email protected]