Fitness, Nutrition & Health Blog

5 Strength Training Myths Facing Women: Debunked. 
Everyone has an opinion when it comes to lifting weights. Do you lift heavy weights? Light weights? Do you lift with higher reps or not all as a woman? In honor of May being Women's Health Month, we've gathered and debunked 5 strength training myths facing women. 

Episode 3 of Lori's #FitToFly challenge touches on something we can all relate to. How are we supposed to make time for our fitness when we don't even have time to tackle the pile of laundry that's completely redefined the purpose of the accent chair in the corner of the bedroom?

For as long as I can remember I’ve wanted to sky dive.

Which is kind of weird for a girl who used to take a deep breath before jumping off the short retaining wall with her brother as a kid. I just don’t like falling. But somehow skydiving is different. Even though it’s a serious fall, it’s also an incredible one minute of FLIGHT.

Ten years ago, then-24-year-old Brett Workman was rushed to the hospital for the fight of his life.  Extreme stomach pain associated with complications from that which would later be officially diagnosed as Crohn’s disease, warranted an emergency appendectomy.  Brett was given a 40% chance to live through that first night in the Intensive Care Unit.  Just having found out a couple weeks before that his wife was pregnant, Brett channeled all his willpower to make it through those long hours, so he could be a part of his daughter’s life.  He had more living to do and more he wanted to accomplish.  Brett refused to let this be the end for him. 

Joseph has been attending Milestone since 2012 and working out with Personal Trainer Alison Cardoza since 2013.  He expressed that self-starting is not a strength of his and that he does better with someone to nudge him.  Alison has been the one to push him to exercise consistently.  Joseph says of Alison, “She’s so bright and cheerful all the time, and also knowledgeable.”

When you go to the gym to work out or are working with a trainer, you think about all the muscles you want to improve, the "look" you may want; how you want to get stronger or rehabilitate a certain part of your body.  Physical activity- whether it be cardio, strength training, yoga, Pilates or group classes, are all great for overall health. Some specific benefits of these activities are: improving cardiovascular fitness, decreasing body fat, increasing bone density and muscle mass, lowering cholesterol and blood pressure, increasing your overall mood and productivity.  Exercise can even lead to a longer life!  What is not to love about all of that.

When you are doing physical training, you are training more than your body and your muscles and your heart and your lungs. To me, the most important thing to not forget to train is your brain.... I call it, "Mind over muscle". I have recently read a book called How Bad Do You Want It and it specifically talks about how people can overcome their physical challenges by mental training.

Jeane and Patti have been Milestone members since 2010.  It had been on their bucket list for many years to take a trip to Antarctica.  Finally, the time had come… they had booked their trip.  Jeane and Patti were so excited to kayak, hike, and enjoy all that the outdoors have to offer.  However, five months before the date of the trip, Jeane was hit by a bicycle and broke her collarbone.  This would certainly put a damper on her ability to do the physical activities that they had planned!  To make matters worse, two months before the start of the trip, Patti tripped on a tree root, breaking her ribs!  The two were very concerned about their ability to kayak, which was to be a highlight of the trip!

Read more about Milestone trainer Robb Beyer and his E.M.O.M. method with clients. Try out his example workout this week and let us know how many calories you burn! Questions or interested in training with Robb at Milestone? Email him at robb_beyer@yahoo.com or call us at 502.896.3900 to set up an appointment.

You’ve seen him or her around the gym: scrolling through their smartphone in between reps or fitness classes. You may be thinking to yourself: what are they doing? Maybe they’re taking #fitspo (fitness inspiration) photos, searching for their favorite gym playlist or scrolling through a fitness app for some exercise encouragement.