Tiffany Griffin 2/21/24 Tiffany Griffin 2/21/24

A Beginner's Guide to Exercise: Starting from scratch

Embarking on a fitness journey can be both exciting and daunting, especially if you're new to working out. But fear not, because starting a workout plan for beginners is a great way to kickstart your path to a healthier and more active lifestyle.

Start with a Goal

Before you dive into any workout routine, take a moment to chose a goal. Do you want to lose weight, build muscle, improve cardiovascular health, or simply feel more energetic? Setting a clear and measurable goal will provide you with a sense of purpose and motivation throughout your journey.

Start with workouts that will help you achieve your goals

“A master is a beginner who kept beginning. ”

— Mastin Kipp

For beginners, it's best to start with a balanced approach that includes a mix of cardiovascular exercises, strength training, and flexibility exercises. Cardiovascular workouts like walking, jogging, or cycling help improve heart health, while strength training (using body weight or light weights) helps build muscle and boost metabolism. Incorporate flexibility exercises like yoga or stretching to enhance flexibility and reduce the risk of injury.

Start Slowly

It's easy to get caught up in the excitement of a new workout plan, but remember that your body needs time to adjust. Start with short sessions and low-intensity workouts, such as walking for five minutes a few times per week and gradually increasing the duration and intensity as your fitness level improves. This approach minimizes the risk of injury and prevents burnout.

Sandwich your workout with a Warm-Up and Cool Down

Never skip your warm-up and cool-down routines. A proper warm-up gets your blood flowing and prepares your muscles for the workout ahead, reducing the risk of injury. Cooling down helps your body gradually return to its resting state and aids in muscle recovery. Pay close attention to your body's signals. If you're experiencing pain or extreme discomfort during a workout, it's okay to take a step back. Pushing yourself too hard can lead to injuries and setbacks. Remember, progress is a gradual process.

Consistency over Intensity

Consistency is the cornerstone of any success in life. Create a realistic schedule that fits into your daily routine and stick to it. Aim for at least 3-4 workout sessions per week, gradually increasing the frequency as you become more comfortable.

Track Your Progress

Keep a record of your workouts, noting the exercises, sets, reps, and any changes you make over time. Tracking your progress helps you see how far you've come and allows you to make informed adjustments to your workout plan. Fitness trackers and watches are great tools to help you stay motivated and on track.

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Need more help with getting started? Check out our traditional weight loss membership program. This program is a health coach guided program custom designed to help you achieve your personal fitness and health goals with a one-on-one approach that includes exercise and nutrition plans, provider visits (residency restrictions apply), customized meal plans and more!

The information in this post is for informational or educational purposes only and does not substitute professional medical advice or consultations with healthcare professionals. Always consult with healthcare professionals to create a personalized plan that aligns with both your health needs and weight goals.

Tiffany Griffin 8/10/23 Tiffany Griffin 8/10/23

Get off the treadmill: Maximizing Metabolism for Effective Weight Loss

For the most part, most people on a weight loss journey are told that eating less and burning more calories is the simple formula for achieving weight loss. However, understanding the intricate relationship between body tissue type, metabolism, and the impact of different activities on our bodies are crucial components of achieving sustainable results.

Fat and Metabolism

Metabolism plays a critical role in how our bodies utilize energy, burn calories, and lose weight. Our bodies are composed of various types of tissues, including muscle tissue and fat tissue, otherwise known as adipose tissue. Fat tissue, while essential for insulation from cold and hot temperatures, cushioning of soft organs, and energy storage. In states of excess fat tissue, otherwise known as obesity, our bodies maintain an increased resting metabolic rate, or the energy required to fuel the body’s functions. When we lose weight, we decrease the body’s resting metabolic rate because we have less body tissue and cellular functions for the body to support. Many obese people who use cardiovascular exercise as a primary form of exercise source to lose weight notice that they ultimately require longer and more frequent exercise to achieve the weight loss they were able to achieve when they were at a heavier weight.

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Muscle and Metabolism

Muscle tissue, on the other hand, requires high metabolic rates and requires more demand on the body compared to fat tissue. Muscle tissue is also denser than fat, resulting in a smaller appearance on the body than fat tissue. As a result, when strength training is used as the primary form of exercise, the immediate weight loss occurs slower, however, the physical appearance of the body is smaller, leaner and the long-term energy demand of the denser muscle fibers results in overall increases the rate of the metabolism at rest. Simply put, people with higher muscle mass burn more calories at rest, appear more fit and have more effective weight management and overall fitness.

“If you think lifting weights is dangerous, try being weak.”

— Bret Contreras

Maintain those Gains!

When focusing on weight loss, it's critical to prioritize muscle preservation. Healthy muscle tissue needs to be fueled through nutrition. Extreme cardiovascular exercises and caloric deficits can cause muscle loss and decrease resting metabolic rate. Participating in strength training exercises and maintaining an appropriate caloric deficit that allows muscle growth with fat loss helps maintain a higher metabolic rate and ensures that the body continues to burn calories efficiently.

Progressive Overload and Sustainable Results:

To harness the benefits of muscle gain and effective weight loss, it's important to follow a sustainable fitness routine. Resistance exercises such as squats, weightlifting, pull-ups, and push-ups can promote consistent muscle development. Gradual increase of intensity, known as progressive overload, coupled with proper nutrition allows for steady metabolism optimization and healthy fat loss.

Understanding the interplay between body tissues, metabolism, and various forms of physical activity is crucial for anyone striving for successful weight loss and muscle gain. Prioritizing muscle preservation, muscle gain, and fat loss, and consuming healthy nutrition options lead to a more efficient metabolism. Remember, it's not just about getting off the treadmill; it's about strategically working with our body's natural processes to achieve lasting fitness results.

Are you ready to transform your life and achieve your weight loss goals? Look no further than our medical weight loss clinic at Tiffany Adult Wellness and weight loss! Our team of experienced professionals is here to support you every step of the way on your journey to a healthier you. With personalized plans tailored to your specific needs and goals, we provide a comprehensive approach to weight loss that includes medical supervision, nutritional guidance, and ongoing support. Don't wait any longer to take control of your health - get started today with Tiffany Adult Wellness and weight loss and let us help you achieve lasting results. Request an appointment today!

Tiffany Griffin 8/1/23 Tiffany Griffin 8/1/23

The Case for Weights: What women over 40 need to know about weight lifting to stay strong

Aging… who needs it?

Well, as much as we live in a youth obsessed society, the truth is the goal is to age. And as we age, our bodies change, making physical activity more critical. Contrary to common misconceptions, incorporating weight lifting, particularly in those over 40 can yield numerous benefits and become a vital component of a women’s fitness journey after 40.

Muscle building improved mobility and stability

As women age, they may experience a natural decline in muscle mass, known as sarcopenia. Weight lifting, also known as resistance training, counteracts this process by stimulating muscle growth and strength. Maintaining muscle mass is essential for preserving mobility, stability, and overall functional independence, ensuring a higher quality of life as women continue to age gracefully.

Metabolic rate increases improves fat burning ability

The metabolism naturally slows down with age. Building muscle through resistance training increases the basal metabolic rate, leading to more efficient calorie expenditure, even at rest. This can be beneficial for managing body weight and promoting a healthy body composition.

Strength training creates strong bones

Women are particularly susceptible to osteoporosis, particularly after menopause. This can cause bones to be weakened and increase risk for fractures. Weight lifting is a places healthy stress on bones that results in enhanced bone density and significantly reduces the risk of fractures and improves overall bone and joint health.

Weight lifting improves memory and mood

Hormonal fluctuations are an inherent part of the aging process. Weight lifting has been clinical shown to positively influence hormone levels, reduce stress hormones, increasing endorphins, and improve cognitive function. By promoting blood flow to the brain, weight lifting helps nourish brain cells and supports cognitive health.

Incorporating weight lifting into the fitness routine of women over 40 is a transformative step towards embracing strength, health, and vitality. As women continue to age gracefully, they can shatter stereotypes, redefine what it means to be strong, and enjoy the journey of life with unwavering determination. So, let's lift weights and lift spirits, proving that strength knows no age and no limits.

Remember to consult with a healthcare provider before starting any new exercise program to ensure it aligns with individual needs and health considerations.

Tiffany Griffin 9/10/21 Tiffany Griffin 9/10/21

Can your playlist help you lose weight?

I don’t know about you, but I simply cannot work out without my tunes. If I show up to the gym and I don’t have my headphones, I have literally gone to buy some before I can get started. For a long time, I thought that was just because of how much I love music ( and maybe because I am kind of weird) but as it turns out, listening to music or watching something distracting can actually improve a workout.

Listening to music provides psychological pleasure and can have immense positive effects that include altering your mood, increasing arousal, and encouraging movement. When paired with exercise, these positive benefits can function to increase work output and ultimately increase caloric output or strength performance during a workout. When exercising, listening to music can decrease perceived tiredness, and increase performance, endurance, strength, and power. Research studies on the effects of music on physical activity have shown when comparing participants who listened to music and participants who did not found that maximum heart rate was increased in the entire group of participants who listened to music during activity. Additionally, the duration of activity was increased in research participants when listening to music.

“Music touches us emotionally, where words alone can’t.”

— Johnny Depp

So how does this happen? Music influences emotions through a process referred to as emotional contagion. Emotional contagion is a phenomenon that causes a person to experience the emotions of the music we hear. Sad music can make you sad, inspirational music can make you feel motivated and upbeat music can make you feel happy and excited. The emotions induced by music affect behavior, emotions, and in the cases of high tempo, high energy music, secretion of hormones such as serotonin, the brain chemical that promotes healing and reduces depression and anxiety.

So how do we choose the right playlist to get us revved up? Research has shown that the best music to improve performance depends on the desired activity, but ultimately should be able to influence your emotions toward motivation, high energy, and motivation.

Some hard and fast rules are as follows:

If you want to increase your distance or endurance in a cardio workout: choose fast-paced music that helps you endure increased distance before feeling tired.

If you want to increase your performance in a strength training workout: choose music that makes you feel strong, tough, brave or strong.

If you want to improve your performance in a yoga or flexibility workout: choose music that has a slower tempo and makes you feel mentally and physically relaxed.

A great example of a playlist I am currently listening to that works for both cardio and strength training:

“Music can change the world because it can change people.”

— Bono

What kind of music do you like to listen to when working out? Do you have a playlist you prefer for cardio and a different playlist for strength training? Comment below.