Continued Performance by Ryan Fairman

Happy International Women's Day

Today (and all days for that matter), I honor all the women in my life, both personally and professionally. Strong, wise, dedicated, caring, and loving are a few words that come to mind. All around just great people. Thank you for all that you do. Without you, I would not be who I am today and for that I am forever grateful.

Want faster results with Fat Loss?

Utilize NEAT to Help Lose Fat

NEAT is probably the most underrated aspect of your attempts at weight loss.
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It stands for Non-Exercise Activity Thermogenesis. Which is just a fancy way of saying it’s the energy spent during your everyday activities, like walking, fidgeting, gardening, etc.⁠
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NEAT typically ranges between 15-25% of your body's spent energy.
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So why should you care? Because it means that the 1 hour you spend working out is likely not enough.⁠
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Adding purposeful movement throughout the day can be a game-changer for your results.⁠ Especially walks or moving around the house.
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Chances are you’re reading this from a seated position.

The chances that you have been sitting for the majority of the day...even higher.⁠
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Want results faster?⁠
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Find ways to move throughout the day. Track your steps and see how much movement you're actually getting other than scheduled workouts. You might be surprised at how little movement you're actually getting (

Noticing some aches and pains after exercise lately? Specifically strength training?

It could be HOW you're exercising...

Read this week's newsletter to learn how to strength train appropriately for you body, so that you finish your workout feeling better than when you started.

http://ow.ly/6rAq50Fi1jg

And if you'd like to sign up for future newsletters, click the link below

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Confused on What to Use for Strength Training? Read this post and I'll help explain it for you...

There are MANY tools available when it comes to strength training. Here are a few:

- Mass based resistance - Dumbbells, barbells, kettlebells, bodyweight

- Rubber based resistance - Tubing, mini bands, monster bands

- Selectorized mass based machines - variety of brands, makes, and models

- Selectorized pneumatic based machines - Keiser is a leading brand

- Cable/pulley system - variety of brands, makes, and models

Wow! Lots to choose from...and these are just a few.

No wonder it's tough to get started with strength training...what do you choose?!

Well, as with anything health and fitness related, it depends....

1. What do you have access to?
2. What is the most efficient and effective option for you goals?
3. What can your body and joints tolerate?

Each tool is unique and provides its own set of advantages and disadvantages.

If you're just starting out, there are some low investment options that will work well, including tubing/resistance bands and a Dumbbell or mass based resistance.

Plus, if you have something heavy to push into (floor, wall, etc.) you can open up the possibility of utilizing isometrics.

Want some further guidance? Comment "Strength" below and I'll send my strength training guide for beginner and intermediate exercisers.

What’s the hardest lesson you’ve learned so far? Could be fitness related or not, your choice! Leave it in the comments below.

Why should you incorporate strength training?

This review describes a multitude of benefits that occur from adding in a consistent strength training regimen. Couldn't agree more that exercise is medicine.

"Benefits of resistance training include improved physical performance, movement control, walking speed, functional independence, cognitive abilities, and self-esteem.

Resistance training may assist prevention and management of type 2 diabetes by decreasing visceral fat, reducing HbA1c, increasing the density of glucose transporter type 4, and improving insulin sensitivity.

Resistance training may enhance cardiovascular health, by reducing resting blood pressure, decreasing low-density lipoprotein cholesterol and triglycerides, and increasing high-density lipoprotein cholesterol.

Resistance training may promote bone development, with studies showing 1% to 3% increase in bone mineral density. Resistance training may be effective for reducing low back pain and easing discomfort associated with arthritis and fibromyalgia and has been shown to reverse specific aging factors in skeletal muscle."

TONS of benefit! If you feel like you don't know where to get started, send me a message and I'll set you up with a program for your current level.

“The willingness of America’s veterans to sacrifice for our country has earned them our lasting gratitude.” - Jeff Miller