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Paul Ricker Post Interview

MHAC Fitnes Tips

Tips for Success with Elaine

TIPS TO MOTIVATE YOURSELF TO WORKOUT..... Elaine Knipe

With summer around the corner, A lot of us are thinking about getting ourselves into better shape. But what if we lack the one thing? MOTIVATION!!!

Here are some tips to get that mojo going! 

TIP #1: FIND YOUR FITNESS TRIBE

Find a friend or friends to join you on this fitness adventure. It's always way more fun with company. If you can't find a partner in crime, seek out a personal trainer, many benefits to have one especially with accountability!  

TIP #2: PUT IT ON PAPER

Make a commitment contract. Include your plan of action such as, how many days, how long your workout sessions will be, etc. Even putting an expiration date on the contract. Also, listing a penalty, if you fail to follow through.

EXAMPLE: Monetary payout to a friend or something of your choice. Make sure, it catches your attention when payback is due!

TIP #3: HAVE A REWARD SYSTEM

Yes, weight loss and/or muscle gain will be a reward in itself. However, most of us need rewards even more so in the beginning. NOT FOOD OR ALCOHOL!  

EXAMPLE: Pedi/Manicures, New workout clothes or gear, more TV time. Whatever you will feel rewarded with.

TIP #4: RETHINK POSITIVE BEHAVIOR

Imagine how great it will feel after your workout. How it will feel your one more workout closer to your goal.NO ONE ever regrets a workout but regrets not having one.

strength training and women

 FEMALES AND STRENGTH TRAINING.... Elaine Knipe

Basic principles are the same for both genders in strength training. Even though many similarities of Male/female strength training there are subtle differences.

First, females do mature at an earlier age than males even muscularly. Giving the female an advantage at achieving her gains earlier in life than a male.

   Also, Females have less muscle mass than males, leaving females more susceptible to deconditioning. So, ladies having a female strength training program implemented in her fitness journey, especially if, in a competitive season is necessary. As ladies, you will notice a drop off in strength if she allows her strength training program to lapse. Cardio alone cannot maintain the muscular system the enough needed to up keep strength.

    Overall, strength training offers both genders the same benefits. So, regard- less of what the fitness goal is in your journey. Whether it’s to run a half marathon, compete in a body building competition, weight loss or to gain strength. A proper strength training program will get you there.

      An added bonus that strength training provides us ladies is the risk of Osteoporosis/Osteopenia which steals the density of your bone.1 out of 2 women over the age of 50 years old will experience an Osteo related fracture in her life.

     Last but not least, a common comment made by women is, "Will I look like a man if I lift weights?" ANSWER: NO! Let me explain why. The difference in muscle mass between Male/female is hormones, Testosterone also known as "T".

With Men producing 10 times more testosterone than us ladies. That's the why men can achieve such a build when lifting. Now IF a woman is taking an anabolic steroid or any other MALE HORMONES. That is when you will see the characteristics of masculinity to her appearance.

So, rest assure ladies, You will NOT look like a man if you add a strength training program to your journey.

Remember, "STRONG IS THE NEW SKINNY!"

LADIES!  Let's train like Tarzan and Look like Jane!

Let Elaine help you on your fitness journey!