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Entries in Performance Enhancement (33)


5 Game-Changing Fitness Commitments

When we only think of exercise as health routine, we miss out on so much—like challenge, adventure and motivation.

Taking on fitness commitments can help us upgrade our program to whole new levels and keep us engaged in exercise for the long haul. 

Wondering how to expand your fitness horizons beyond the same old routine and equipment? Check out these 5 inspiring challenges that can move your fitness—and weight loss—into brand new territory.


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Why Getting Stronger Matters for Weight Loss

“Strong is the new skinny.”

It’s a proclamation you may have seen plastered over marketing and social media in recent years, but it’s more than a catch phrase.

Studies show that strength training can play a critical role in achieving maximum health benefits and weight loss success.

Getting stronger means getting leaner as well as fitter. It allows you to be healthier and more resilient. It lets you look and feel slimmer, younger and more vital.

But don’t just take my word for it. Check out what the research has to say on why getting stronger matters for your weight loss and health journey.


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Protein Intake for Strength Training Gains

We know that strength training is key for maintaining and building muscle mass, but the best benefits come when these fitness endeavors are matched with appropriate nutrition adjustments.

This includes the addition of extra protein.

But even that's only the tip of the proverbial iceberg.

How much protein do we really need? And when is it best timed with our workouts?

Check out the answers to these questions and more as Paul unpacks the appropriate role of protein in a strength training program and the specifics that research suggests regarding optimum dose and timing. 


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8 Ways to Maximize Your Membership

You're paying for a Life Time membership, but have you considered all it gives you access to? It's part of defining what YOUR Life Time will mean for your journey.

Maybe when you registered, you were simply focused on getting back to the "gym." In actuality that day, you joined a healthy way of life destination! What could this mean for your personal goals and interests?

I think of my own trips to the gym (many days I'm there multiple times a day!), and it could mean everything from workouts and tri-training sessions to healthy lunches and hair appointments, from chiropractor visits to hot tub sessions at the end of a long day. 

How are you maximizing your member benefits, and what other Life Time offerings could be serving your experience today? Learn 8 ways you can make that membership work harder for your healthy life!


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Pre- and Post-Workout Strategies

Exercise itself is merely a stimulus for change.

The purpose of exercise is to induce stress on the body (e.g. mechanical stress, metabolic stress, nervous system stimulation).

It’s not just to burn calories or to get our hearts pumping. Exercise is a tool we need in order to force our bodies to change.

The readiness of our physiology to withstand the stress of exercise and the way we nourish our bodies between exercise sessions are what truly dictate our response. In other words, our bodies need to be challenged but also need to recover if we want to see positive changes.

Perhaps this is why many people who exercise - but don’t pay much attention to nourishment (or have altered physiology) - don’t see jaw-dropping results.

Accordingly, your pre- and post-exercise nutrition strategies are driven largely by the frequency, intensity, duration, and types of training you choose to do. These choices not only make or break your workout performance, but also your recovery between sessions.

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Performance Enhancement Part 4: Manage Inflammation 

Creating the right internal environment for a healthy metabolism is foundational for improving performance.

Your metabolism, which involves the hormones you produce, nutrients you absorb and utilize, and the toxins you eliminate, dictates your ability to manage the stress of higher intensity exercise.

Another factor that can disrupt your metabolism is chronic inflammation.

If unmanaged, it can sabotage your ability to reach the types of physical performance you may desire. Even worse, it can increase the likelihood of injury and degenerative disease.

Exercise itself can increase inflammation, which means managing existing chronic inflammation is important before increasing training intensity or volume.


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How-To Fitness: Dynamic Warm ups

Research suggests the old school static stretching many of us learned years ago can actually make us more prone to injury during our workouts.

In the last ten years or so, a "dynamic" style of warm-up (also known as movement prep) has become a healthier standard, thanks to Athletes Performance Institute founder Mark Verstegen and other experts. 

Once I started using dynamic warm-ups in my personal routine, I found myself feeling much better during workouts. I also recovered faster. My clients have experienced similar results after applying these principles. 

Below I'll describe a ten-exercise dynamic warm-up program for the lower body along with video demonstrations.  For an ideal routine, perform 10-12 reps of each exercise in the order in which they appear below. Your whole dyamic warm-up circuit should only take about 4-6 minutes, and you'll be ready to get on with your workout.


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