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Jun 22
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Are You Under Recovering Pure Motivation Fitness

Are You Under Recovering?

By Mindset

By now, we’ve all grown pretty familiar with the term over training. As fitness coaches, we’re typically more concerned about getting our clients to work harder, as opposed to worrying about them working too hard. However, it’s a common thing for athletes and body builders to over train. Over training can result in a plethora of issues that along with making you feel fatigued, also inhibit muscle growth.

We all know that lifting heavy stuff results in hypertrophy of the muscle. The term Hypertrophy comes from the Greek words “Hyper” (Excess) and “Trophy” (Nourishment), and is a physiological adaptation from micro tearing the muscle fibres. As the body repairs the muscle fibres, the muscle fibres grow and increase in strength. Not allowing adequate time for the body to repair the muscles, prevents the muscle fibres from growing and limits the strength that can be gained. In addition, over training can result in fatigue, hormone imbalances, and metabolic issues.

Let’s face it though; unless you’re spending over an hour in the gym six plus days a week, odds are you aren’t over training. But, you could be under recovering! Over training and under recovering have some similar negative effects, including: excess soreness, movement dysfunction, and increased risk of injury. And regardless of whether you’re a professional athlete, a body builder, or a stay at home mom trying to lose a few extra pounds, under recovering can be detrimental your health and wellness. But what is under recovering?

Under recovering can be summed up like this – Devoting insufficient effort and time to recovery from your training program. You see, people don’t like to spend time or devote the effort it takes to recover from their workouts. This is because they don’t associate recovery with the aesthetics benefits that result from training. Unfortunately, recovery is as equally important to your fitness level as training.

Here’s the deal, recovery requires proper nutrition, adequate rest, and soft tissue work including foam rolling, using the lacrosse ball, massage, myofascial release, FST, sauna/steam room, etc. Without including these elements in your training regimen, your workouts will lack intensity, your form and movement patterning may fail leading to a higher risk of injury, and overall, you’ll move with lower efficiency in the gym and in day to day life.

No, this does not mean you need to hire “Shven” a Swedish Masseuse to give you relaxing massages every day or if you fail to foam roll you will not lose fat but it will take away from a lot of the muscle soreness, lactic acid and tight muscles experienced by everyone who trains.

Regardless of whether you’re a professional athlete, a body builder, or someone who’s just trying to look and feel a little bit better, devoting time each week to proper recovery is an absolute must. While you may not be at risk of over training, we’re all at risk of under recovering.

Don’t feel like you are recovering from your workouts? Feel that you’re not getting the proper rest, nourishment or gains in your current exercise program?

There’s a reason for everything logical in this world and one for you too. Book a session with us and let one of our staff provide you a 15 min Educational Discovery call to assist you with any questions or health related programs you are interested in.

Dont forget…Attitude is Everything,

Who is Pure Motivation Fitness?

  • We help busy business professionals & stressed moms & dads look better naked, regain their work-life-family balance & improve sex drive in less than 90 days.
  • We teach you to eat & exercise for your unique body-type.
  • No more obsessing about fitness
  • No more fad diets

Are You Ready to Take Action and Get Started? Have A Question About COVID Safety or Pricing?

Take charge of your fitness & nutrition today. Click the BUTTON BELOW to schedule a complimentary Discovery Call and together we will plan your 90-day of body transformation.

Jun 08
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Dangers of Crash Dieting

The Dangers of Crash Dieting

By Nutrition
Dangers of Crash Dieting

I am sure you have heard the phrase “crash dieting”, or “master cleanse”, but it means the same thing. It is when people will severely cut calories in order to rapidly lose weight, usually around a specific event such as a vacation or a wedding. The problem with this type of dieting is two-fold.

Firstly, the results aren’t anything but permanent. It’s a short-term solution. Secondly, the short-term solution may have long-term negative health impacts. Here are a few things to consider before resorting to these measures to fit into a new bathing suit or pair of jeans.

One of the big things people who crash diet do not realize is that while yes, they may be losing weight, it is not the weight they want to be losing. As our body starts being neglected with food sources to provide energy with, it begins to go into survival mode, believing that the body is in a state of starvation, so it will hold on to your fat stores because those are the easiest to turn into quick energy for the body to survive. Meaning that while you are crash dieting your body will not let go of fat readily and will sacrifice muscle instead. So, that 15 pounds you lost will end up being more muscle than fat and will leave you with a higher body fat percentage then you started with at the time of your diet. Don’t get caught up with the number on the scale, it’s not just about losing weight it is about losing the right weight.

Crash Dieting doesn’t just affect your waist line, it can also be doing damage to your heart. The shrinking, growing and tearing around your muscles and capillaries can lead to damaged blood vessels which leave you susceptible to heart disease, heart failure and heart palpitations. Cardiologist Isadore Rosenfeld, MD, a professor of clinical medicine at Weill Cornell Medical College, has said that “A crash diet once won’t hurt your heart, but crash dieting repeatedly increases the risk of heart attacks.” The problem lies in the first part of that quote, most people who do a crash diet do not only do it once.

So, what should you be doing? It doesn’t have to be complicated, I am sure you know that you should not eat that piece of cake for breakfast or have a box of Girl Scout cookies at dinner. In North America, the number one item that negatively affects your health is consumed is sugary beverages. A great way to start working toward your weight loss goal by cutting out those sodas, certain fruit juices, and no more added sugar to your coffee and that small change will help you get on a safe path towards your goal weight this swimming season.

Even just changing to proper portions can have a large impact on your weight loss goals and knowing what to eat and when to eat it. If you still are not sure about the best meal plan for you and your weight loss goals, then reach out to your coaches for support and ideas. For most of you who are already involved with an exercise program, the next step will be learning the proper portions and break down and servings for your meals.

Need help with nutrition or achieving a healthy weightloss goal? Reach out to us today to see what we’re all about and lets to set up a discovery call to help you with your weight loss or weight gain goals.

Who is Pure Motivation Fitness?

  • We help busy business professionals & stressed moms & dads look better naked, regain their work-life-family balance & improve sex drive in less than 90 days.
  • We teach you to eat & exercise for your unique body-type.
  • No more obsessing about fitness
  • No more fad diets

Are You Ready to Take Action and Get Started? Have A Question About COVID Safety or Pricing?

Take charge of your fitness & nutrition today. Click the BUTTON BELOW to schedule a complimentary Discovery Call and together we will plan your 90-day of body transformation.

Jun 01
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Weight Loss Is Hard, But Have You Ever Tried To Gain Muscle

Weight Loss Is Hard, But Have You Ever Tried To Gain Muscle?

By Testimonial

Coach Dimitri here and today I wanted to shed light on another PURE Motivation Fitness success story that not too many people pay attention to or understand the opposite struggle that so many people go through when it comes to Gaining weight vs. Losing weight!

Yes, I did say gain weight, and I don’t mean the kind of weight that sits around your tummy and sometimes jiggles…I mean the actual challenge to put on quality, lean, dense muscle. Ohhhh… That weight?

You see, being an Ectomorph myself (body type with the fastest metabolism & inability to gain weight easily) I personally know how easy it was to get teased, made fun of, and even lose at many school sports and often not get picked to be on the team, due to being so skinny!

In addition, everyone laughs and ignorantly replies, “Ya I wish I had that problem, it must be so easy for you to be able to eat whatever you want and not have to worry about getting fat?”

In reality, it’s actually the opposite, and as a true Ectomorph, It’s very hard to gain weight. It’s very hard to always have to be consuming so many calories (often in the 2600-3500+ cal range), always having to carry food with you, having to constantly lift heavy weights, deal with hunger pains that seems to feel like it’s burning a whole in your stomach, and your always hungry, never full and if you miss a few meals you feeling like your shrinking. Not only is the eating another job but you lift weights for months, kill yourself trying to push heavier and heavier each week too only notice a drop on the scale most of the time.

You miss a few meals for the day, don’t drink enough water, get stressed or god willing get sick or have the flu, and all of a sudden the scale says your 4-6 lbs lighter, and it’s not a loss of fat its a loss of muscle. This is, and can be very discouraging!

Well, meet rockstar Maria N, a dedicated 19-year old that not only crushed the odds of what a typical female her age can achieve when joining a gym (let alone any male) but who also became proof that male or female aside, dedication, patience, persistency, and proper coaching can provide massive success.

Joining our studio in 2017 Maria was like most of our youth that train at PMF coming in 1-2x max per week, working with a coach for sports specific programs, learning how to implement the knowledge taught with us at their private sports clubs or teams, or just like she did, coming in to get some better understanding of how to safely and effectively use the equipment and machines.

Its wasn’t until the last 2 years that Maria got fed up with not being able to see results and sat down with me and her mom to get a full nutrition lesson on how to eat for your body type. Since then, it’s been an uphill climb to success.

Our society is so hung up on losing weight that I had to take the opportunity today to showcase this young ladies amazing results and hope that you too can be inspired by her story.

There are two types of goals in fitness that both posses challenges and we should never say that the other person has it easier than the other.

Body transformations of any kind require desire, relentless hard work, and sweat equity, and today we congratulate Maria N for not giving up, for gaining 2″ on her arms, 2″ on her thighs, and a remarkable 18lbs solid lean muscle in just 24 months. Way to go, Maria, you’re a champ!

Who is Pure Motivation Fitness?

  • We help busy business professionals & stressed moms & dads look better naked, regain their work-life-family balance & improve sex drive in less than 90 days.
  • We teach you to eat & exercise for your unique body-type.
  • No more obsessing about fitness
  • No more fad diets

Are You Ready to Take Action and Get Started? Have A Question About COVID Safety or Pricing?

Take charge of your fitness & nutrition today. Click the BUTTON BELOW to schedule a complimentary Discovery Call and together we will plan your 90-day of body transformation.

May 25
Love0
Down But Never Out

Down But Never Out

By Mindset

Hope you enjoyed the Victoria Day Long Weekend and were able to soak up some Vitamin D! Francesca, the kids and I drove up North Picked Up Lunch at an Italian local restaurant by a beach and had a picnic outside all day! Totally needed and so tranquil to be with family and away from indoors and technology.

Todays Blog was inspired from a client of mine named Dan that was stuck and frustrated over recent setback in his mass gaining program. I wanted to share my thoughts on this and hope you enjoy my opinion. Share this with anyone you feel would enjoy it!

We all have different end goals from weight loss to strength training, to injury recovery as we take steps along our fitness journey. Regardless of your path, I encourage you to understand one thing above all: the difference between a SETBACK and a FAILURE.

DO NOT allow setbacks to completely derail your progress along the journey. You know…80% is Mindset and Im here to guid you!

If you slip up, lose focus, eat off plan, give in to a craving, binge watch an entire season of your favourite show on Netflix instead of getting in any exercise…that’s a setback. Your choices may not have been in support of your long-term goals, but it does NOT mean that you failed and gave up. Your goals are still worth it.

“Recognize it for what it is, learn from it and get back on track.” You only FAIL if you decide that your health and future health journey aren’t worth it. That taking control of your health and body is impossible, and that your not sure you can step up to the plate take action and get back from a setback! That’s failure, because it’s simply not true.

We ALL choose health to a certain extent. We set long term goals because we WANT health, vitality, and the confidence that comes with taking care of yourself. These things last 24 hours a day, 7 days a week, 365 days per year. Junk food or skipping a workout provides temporary pleasure or relief…and usually ends with feelings of guilt. Your journey may never be EASY, but it will always be WORTH IT.

Every day, you can CHOOSE to put in the effort to succeed.
You can CHOOSE to follow the path that leads you to your goals.
Or, you can CHOOSE to eat the last of the cookies in the jar. The choice is up to you. Every single choice you make has a consequence; sometimes it’s positive and sometimes it’s negative.

What you have to know is that set backs will happen, you’re human it’s ok. Set backs are sometimes good because they remind you of how important it is to stay focused and also give you some leeway to fall short of behind if your eyes are not on your target but they do not mean you have failed.

Im a dad too, my kids want some sweets during the summer, and my wife and I like to enjoy a nice cold glass of white wine in the summer but its a choice we make and make sure we don’t regret it. You shouldn’t either, your human and should practice 80% / 20% rule.

Failure is you starting a fitness program, starting off your workouts and getting a meal plan and then after 2 weeks saying this isn’t for you because according to a journal you read that said 1.5-.5 lbs of fat loss should occur for new beginners and you didn’t reach it and then stopping and saying that its not worth your time. Its not worth the hours of exercise nor worth you dieting so you give in and then you decided to go back to old habits.

“You can feel sore tomorrow or you can feel sorry tomorrow. You choose.”

We would love to know how we can help you make YOU a PRIORITY in your life. Call us, email us, or talk to us at the gym. We want you to SUCCEED.

Who is Pure Motivation Fitness?

  • We help busy business professionals & stressed moms & dads look better naked, regain their work-life-family balance & improve sex drive in less than 90 days.
  • We teach you to eat & exercise for your unique body-type.
  • No more obsessing about fitness
  • No more fad diets

Are You Ready to Take Action and Get Started? Have A Question About COVID Safety or Pricing?

Take charge of your fitness & nutrition today. Click the BUTTON BELOW to schedule a complimentary Discovery Call and together we will plan your 90-day of body transformation.