How Many Calories Do You Burn During a Workout vs. After?

One of the most common questions we hear is, “How many calories did I burn from my workout?”

To help answer that question, let’s talk money.

The traditional method for making money is exchanging time for money. 

You finish a project or complete a few days of work, and you’re compensated for those hours or work that you completed. You work 40 hours in a week and you’re paid for that week in the following paycheck. It’s a one-time compensation for the work completed. This is the common model of making money, and the traditional lens through which people think about burning calories.

Another way to make money is receiving residual income. A person works to complete a product or service, then receives ongoing payments or royalties after the work is already done. An example of this is writing a book and receiving continued payments for the book as it continues to sell. 

For many, the most valued benefit of exercise is that it “burns” calories, which can help with weight loss or maintaining weight loss (calories are technically “expended,” but “burned” is the more popular phrase). 

Traditionally, we look at exercise through the “time for money” model. We judge exercise by how many calories we burned during the workout, as if a workout was a one-time payment. Viewing exercise in this way is both right and wrong. 

Exercise is exchanging time for calories burned, but workouts also have residual benefits where you continue to burn calories after the workout. This is especially true for exercise at The Perfect Workout.

The Perfect Workout Client Strength Training

Calories Burned During the Workout

Hustling through your session at The Perfect Workout must count for something, right? Yes! 

The effort you put into moving quickly through your exercises makes the training more beneficial in a few ways, including increasing the calories burned during your workout. 

According to data from Harvard Health Publishing, exercise similar to The Perfect Workout burns about 4-8 calories per minute. 

Calories burned per minute are influenced by whether a person truly reaches “muscle success” on each exercise, how quickly a person moves when transitioning between exercises, and by how much the person weighs (heavier people burn more calories when working at the same intensity).

Using the Harvard data, a 20-minute session could expend 80 to 160 calories.

Calories Burned After the Workout

As noted before, The Perfect Workout burns calories not only during the session but with residual calories after the workout as well. 

A study published in the European Journal of Applied Physiology showed that a single workout can increase metabolism up to 72 hours afterwards. The metabolism increase in the study was about 70-90 extra calories burned per day. 

This post-workout benefit doesn’t happen with all types of activity. Most activities, such as walking, riding a bike, and jogging, are limited to the calories burned only during the activity. 

Strength training’s intensity boosts metabolism for a prolonged period due to a few factors: 

  • replenishing stored glucose
  • converting lactic acid into glucose
  • elevated levels of some neurotransmitters and hormones
  • returning core temperature and breathing rate to normal levels

In slow-motion strength training workouts, you burn calories during the session and for days after. Evaluating The Perfect Workout through the traditional lens of only calories burned during the session would underestimate it’s value because you forget about all the calories you burn AFTER the workout. 

Combining the workout and post-workout estimates, a workout could burn anywhere from 200 to 340 calories. When considering that this all comes from a single 15-20-minute session, the calories spent for your work is definitely a return on investment.

New to slow-motion strength training? Try an Intro Workout today!

What Happens When Personal Trainers Go Above & Beyond

Angela Kading Personal Trainer

Angela Kading grew up overweight, except she didn’t realize her weight was affecting her health until her parents took her entire family to Weight Watchers.

After losing 55 pounds at age 18, Angela felt like her life changed for the better. She decided to learn as much as she could about fitness and nutrition and how she could use it to her advantage – now she uses her knowledge to help transform her clients’ lives. 

Angela dove head first into her own nutrition research, creating healthier eating habits and even began adopting new cooking techniques. Making these shifts in her life ultimately helped her lose 55 pounds! After the first 30 pounds, Angela reintroduced strength training into her routine and the pounds continued to fall off. Her successful physical transformation led her to understand that with the right kind of diet and strength training, she had a formula for fat loss.

Angela had dual passions for fitness and food so she followed both! She got a degree in Culinary Arts as well as a Personal Trainer Certification through the National Academy of Sports Medicine.

After working for 3 years as a lead cook at the Jazz Kitchen in Downtown Disney, and simultaneously training clients on her own, Angela decided she wanted to put her two passions and skills together in a more ideal environment for her goals. When she found The Perfect Workout, she knew it was a perfect match. 

personal trainer tustin

She became certified at The Perfect Workout and joined our Mission Viejo studio in 2015. 

Angela’s success with clients and her growth-driven mindset landed her the role of Certification Supervisor where she certifies new Personal Trainers in Orange County, Ca. After a couple of years, an opportunity presented itself for Angela to expand into yet another role, and she was chosen to lead the Tustin studio as Facility Manager.

Above & Beyond Personal Training

“I've worked with clients with brain disease, cancer, obesity, those who are severely underweight, 90-year-olds, and 14-year-olds. Everyone that steps through our doors is a success story because they made a choice to do something to live a longer, healthier life.”

Currently Angela is working with a client who has polio. His doctor is pleasantly surprised he just keeps getting stronger and stronger and stronger. 

One of Angela’s clients lost 90 pounds (some prior to The Perfect Workout). Naturally she began to gain strength and muscle as a result of her 20-minute workouts. 

One day she came to her workout feeling down on herself. Angela reminded her of her weight loss journey (because we all kind of forget from time to time).

Angela encouraged her client to walk around the studio with 90 pounds of dumbbells – back and forth, back and forth, back and forth. 

“I told her ‘This is the weight you were carrying around for years. And that's how hard you worked just to walk across the room.’ And her mind was blown.”

Working with a trainer helps people not only make progress, but also objectively SEE and celebrate the progress they’ve already made. 

Another client’s goal was to be “sexy for her 60th birthday.” 

“I went to Sprouts with her. I went to her house. We had cooking parties. I made her a shopping list. I literally went to Weight Watchers with her!” 

And in six months Angela helped her lose 40 pounds. Angela says, “she's a whole new woman now.”

“We get to see all walks of life. So I love my job. And that's why I’m here.”

Angela Kading Quote

Angela plans to continue her education in Nutrition and Corrective Exercise. As a Personal Trainer she hopes to inspire people with her caring approach and her knowledge of food and fitness, to make a positive change and have a lasting impact on their lives.

Aside from training clients, certifying trainers, and running a studio, Angela is still super active in the kitchen. “If I'm not working, I'm COOKING. I still absolutely love to feed my family and friends healthy, vegan food.”

Angela’s goal is to improve every day. She intends to make her studio a place where clients look forward to coming and want to share it with all of their family and friends. ”My goal is to make my studio thrive to its fullest and to help our trainers and clients meet their full potential.”

Exercise with Neuropathy, Diabetes, & Arthritis: How She’s Stayed Active Through it All

Bryna Featured Image

When lifelong athlete Bryna Rifkind found herself struggling to exercise with neuropathy, type II diabetes, and arthritis after cancer treatment, she tried something new.

She found slow-motion strength training, and for over 6 years has been religious about staying consistent with her workouts.

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In 2001, Bryna Rifkind was diagnosed with cancer. Throughout her treatment she developed neuropathy in her feet. Neuropathy is a “disease or dysfunction of one or more peripheral nerves, typically causing numbness or weakness” (Oxford).

She could not wear shoes, certain items of clothing, and her activity was limited. 

I couldn't even do swimming because the mere action of moving your feet back and forth felt as though somebody was whipping my feet.”

As a self-proclaimed “jock,” she had always exercised and knew she needed to remain active. But her limitations and level of pain made that challenging.

After doing research, Bryna found that strength training was the smartest exercise solution for her. She began to lift weights at her local YMCA, but she experienced pain in her knee and the workout just didn’t “feel right.”

In 2013 Bryna was diagnosed with type II diabetes and she realized she couldn’t do this alone. She needed help.

“I needed to have something formal, something that somebody could help me with.” 

Bryna came across an article about a doctor who used to bicycle and run but traded those methods in for a different way of exercising: slow-motion strength training. The doctor’s personal story and affirmations saying this method was good for cardiovascular health was just enough to get her to try it herself.

Dr. Howard Testimonial

In August 2014, Bryna joined The Perfect Workout’s San Mateo studio.

“I believed in weightlifting, so I joined. After I read everything [about the science] and went through the practice workout, I said, ‘Yep, this works.’ And I've been very religious about it.”

And she wasn’t kidding! Ever since joining, Bryna has trained with her Personal Trainers twice a week, every week, even when she traveled to the East Coast. 

At the time we didn’t have Virtual Training, which allows you to train from anywhere. Luckily we had studios in Bethesda, MD and Alexandria, VA to keep her workouts consistent week-to-week.

“This has been really, really an important part of my life.”

In addition to battling cancer treatments and diabetes, Bryna has faced a number of ailments. In 1992 she injured her hip in a car accident which developed into arthritis. She’s also had injuries in both shoulders. 

But no matter the injury or issue, her Personal Trainers adapted her workouts. 

 

Bryna Testimonial

Bryna’s 20-minute workouts have also:

  • Helped her get stronger
  • Increased her stamina for daily life
  • Become a tool to combat depression


“This is a gift I give myself.”

Bryna believes the quality of the Trainers at all of the studios she’s visited has been exceptional. She’s always felt close to them and appreciates that they make accommodations for how she’s feeling. 

“I really do feel cared for. And, that is exceptional. I expect to be doing this for a long time.

Create Healthy Habits & Improve Your Life with Timothy Spellman

Timothy Spellman Personal Trainer

After losing 100 pounds and keeping it off for over 15 years, Timothy Spellman became a Certified Personal Trainer and has helped hundreds of clients create healthy habits and improve their lives.

Now, he’s doing it virtually.

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As a young adult, Timothy moved from Boston to Phoenix and his personal training career flourished while acquiring certifications as a NASM Weight Loss, Corrective Exercise, and Behavioral Change Specialist. 

Timothy ultimately moved to San Diego and was introduced to slow-motion strength training. Week after week, he noticed increased levels of energy and strength, and he even became leaner. He decided to expand his knowledge of exercise and got certified with The Perfect Workout. 

Today he is one of our highly successful Virtual Personal Trainers. Timothy believes he gives clients the tools to achieve and sustain their goals by helping them implement slow-motion training and altering their habits. 

 “I love working with clients, motivating them, and helping them achieve their goals.”

The Importance of a Healthy Routine

When the first shutdown happened and many of us became a little bit more sedentary than usual, Timothy reinforced to his clients how important it is to stick to a healthy routine.

He knows firsthand how easy it can be to backslide into old patterns and unhealthy habits like not exercising, or spending too much time on the couch watching Netflix. And when this happens, the body craves exercise, physically and psychologically.

Tim Spellman quote

“There's a tremendous mental and psychological benefit to exercising, just in terms of the hormones that are released to make you feel better, feel more accomplished. [Routines] can be as simple as making your bed first thing in the morning. It sets the tone for the rest of the day in terms of sticking through with habits. And I approach exercise in that same way. I feel like it's something to feel accomplished and kind of proud that you're doing good for your body.”

Having a consistent, yet simple routine like exercising 20 minutes, twice a week makes sticking to it all the more easier.

Want some simple and easy ways to feel healthier now? Check out these 10 Healthy Habits to Start.. And they only take 20 minutes.

If It Hadn’t Been For Strength Training...

A couple years ago, one of Timothy’s Del Mar clients experienced an unfortunate fall in a grocery store parking lot and broke her shoulder. 

When the surgeon was performing surgery, he said she had two and a half times more muscle around her rotator cuff and her deltoids than he had ever seen in anybody her age before. 

“She was so proud of that.” 

Because of her age and the severity of the fall, had she not been strength training, it's likely that her rotator cuff would have been completely shattered and beyond the point of repair.

More Energy for Daily Life

Another one of Timothy’s Del Mar clients started with the intention of wanting to improve his golf game.

Every time he would come into the studio, he would talk to Timothy about how he now had more endurance when walking the golf course. 

Timothy’s client and a bunch of buddies would go on trips throughout the country to play different golf courses. During one of his last trips, all the guys needed to take naps after they were done playing to get some recovery time. But he was completely spry, ready to go throughout the rest of the day, with an abundance of energy. 

“It’s little things like that, that you start to notice over time. These benefits that are not necessarily quantifiable in terms of data, nothing that you can track on a chart, but in the way that you are functioning day-to-day.”

Healthy Habits Can Be Virtual

Having spent many hours training clients inside of a studio as well as virtually, Timothy knows slow-motion strength training like the back of his hand. 

And it doesn’t matter where you exercise. Consistency is what is going to help you maintain this healthy habit. 

For anyone who might be skeptical about Virtual Training, Timothy has a message for you!

“Virtual workouts are just as challenging if not more than the in studio workouts. I challenge anybody to give it a try just to see for yourself how good of a workout you can still get with minimal equipment. I've got some clients that have nothing other than access to the floor, a flat wall and a bath towel. And we can still get them a killer workout.”

Tim Spellman Quote 2

At The Perfect Workout we have a wonderful team of Trainers ready and capable of serving clients of all fitness levels.

With Virtual Training, our Trainers like Timothy are also great at being able to adapt to what you have available to you at home and making sure that your virtual workout is going to be just as safe. 

“We may not be right there, but we are keeping that the same watchful eye on you as we would be as we're in the studio. And we’re that much more focused on your form to make sure that we're keeping you as safe as possible since you are in a little bit more of an unstable environment.”

Share with a friend or book an Introductory Workout for yourself today!

Strength Training Helped This Dancer Stay in Control of Her Health

Laura Deutch Featured Image

Laura Deutsch has been a professional dancer since she was 15 years old. For decades it felt like it was all she needed to do to stay in shape. But after three children, working full time, and teaching dance, it didn’t do much for her body anymore. 

Then she was diagnosed with Type II diabetes. And she decided she needed to find a better way to lose weight, get stronger, and feel healthier.

Now, she’s 34 pounds down and has found her lifelong solution to stay in shape, live a healthier lifestyle, and be able to keep up with her passion for dance.

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In July, 2019 Laura joined the Wilmette studio at The Perfect Workout. Now, slow-motion strength training is the only thing besides dance she’s been able to stick with. 

She enjoys the brief, intense workouts and loves that she can fit them into her work schedule. The intensity of the workout and the muscle success she achieves strengthens her entire body so that she can continue to pursue her passion of teaching dance and not injure herself.

Easy on Her Joints

As a dancer, one thing that Laura loves about her workouts is she gets the mind-to-muscle connection.

“When you're doing it, you have to focus on what you're actually doing. So I feel like it's meditative, because it's not just throwing your body around and burning calories. It's a very specific, targeted exercise, and that's good for my mind and body.”

The biggest thing she values about the slow-motion training is there is virtually no impact on her joints.

Leg Press Process

Being a dancer and dance teacher, injury prevention is very important to Laura. After all, if she gets hurt – neither of those things are possible for her. So for someone her age who cares about efficiency and safety, this workout is perfect for her. 

“I like that there’s no jumping, there's no landing, there's no fall that could go wrong. You can't really make a mistake at The Perfect Workout. And for me at this age, I can't afford mistakes.”

Before and After

The Results

After getting diagnosed with diabetes, Laura wanted to improve her overall health at The Perfect Workout and because of that, she’s since lost 34 pounds.

“I was diagnosed with Type II diabetes. And I think this is a really good workout for that particular problem, because there is a cardio aspect but it's not hyper fatiguing to the point where my blood sugar gets off.”

Although she lost the weight as a necessity for controlling her diabetes, that wasn’t the only motivation that helped her continually progress toward her goals.

Having the accountability of an appointment with another person and being weighed and measured help her stay on track. 

Besides dropping over 30 pounds, Laura has also gotten stronger, more slim, and has more energy and stamina throughout her day.

a quote from laura

The Trainers Are Good at What They Do

“I would recommend this to people 100% because you do have a trainer and you're told exactly what to do. It does not take a learning curve. It just takes a good trainer. And they're very good at what they do.”

Laura trains with two different trainers on average and loves the variety she gets from each of them. In fact, she doesn’t think she would work with just one person because she likes that she gets something different in her sessions: different exercises, different approaches to intensity, and of course different coaching personalities. 

You might think- well doesn’t that compromise continuity in her training? Nope.

Each trainer at The Perfect Workout goes through the same certification and uses the same science-backed methodology. Each keeps it safe, effective, and efficient, but brings a unique style and coaching to their clients.

Another way we are able to stay consistent workout to workout and trainer to trainer is each client’s information including workout progress, adaptations, and goals are updated each workout and stored privately in their secure profile.

Laura's Second Quote

“I think it's the kind of workout that makes sense in a busy working woman's life. With three kids, I have a lot going on. I can leave work when I have an hour lunch, and I can get there, put the shoes on, do the 20 minutes, get back to work, eat a snack, and teach my class and it's doable. 

I'm gonna stick with it.”

Need a workout that fits in your schedule? Try a workout today.

She Cut Her Workouts in Half & Dropped 26 Pounds

fat loss women 60s

When your husband is a foodie and a chef who makes amazing meals, it can be a challenge to stay in good shape, especially at age 66. 

But Judy was able to lose 26 pounds and drop from a size 12 down to an 8.

She says her clothes fit better, she has more energy, she sleeps better, her shoulder and neck pain is gone, and she has a more muscular, toned body.

How'd she do it? Slow-Motion Strength Training…

She Was Bored With Her Workouts

Judy didn't always take such a smart approach to exercise.

Before The Perfect Workout, she did the obligatory one-hour block at her health club, whether that was a spin class, on the treadmill, or some other aerobic exercise. 

She got good results, but Judy describes that kind of exercise as being “a rat in a cage,” and thinks exercising inside for an hour is ridiculous and abhorrent for anyone who lives in beautiful San Diego. 

“I did not look forward to it. At 20 minutes I was tired, 30 minutes I was bored silly, and 45 minutes I accepted it and just tried to finish.” 

Making it to 60 minutes was gratifying but simply took too long.

She also wanted to increase her bone strength and density and change the way she looked.

“All my life I’ve had chubby thighs and hips. It ran in my family. I always felt like I wasn’t wearing clothes well. I didn’t look good in pants.”

Naturally, The Perfect Workout’s twice a week, 20-minute workouts were a big draw.

Did you know?

  • You can get the same strength gains, if not more, in 13 minutes than you can in 68 minutes
  • More workouts per week can actually hinder your results
  • Doing more exercises than needed in a session is an indication the workout may not be intense enough and you can be working harder
  • You can get a full body-workout in with just 4 exercises
  • More rest in a workout can reduce muscle growth and cardiovascular impact

LEARN MORE about 20 Minute Workouts

 

She Built Strength & Burned Calories

The slow-motion workouts fit perfectly into Judy’s schedule, and the Trainers at the Mission Valley studio made sure she got the most out of every session.

The key with slow-motion strength training is the emphasis on working toward “muscle success” on every exercise.

That’s the point at which you can’t possibly move the weights even a fraction of an inch further, after doing several repetitions for 10 seconds out and 10 seconds back.

If you continue maximally pushing or pulling for a few more seconds, you achieve this deep muscle fatigue, and that’s what brings results.

Judy started seeing the effects within weeks. Her pants started fitting better, she had more energy, she slept better, and she lost inches.

She also noticed her shoulder and neck pain from sitting at her desk was gone.

While gaining muscle everywhere (she leg presses 400 pounds now!), Judy lost 16 pounds while going from a size 12 to an 8.

Judy was able to lose fat more efficiently than ever before by adding lean muscle everywhere. 

If you want weight loss, you must know this: Muscle burns calories.

Strength training adds more lean muscle to our bodies, which increases our resting metabolic rate, or the calories we burn on a daily basis.

In fact, strength training is more effective in burning fat than most “aerobic” activities because the added muscle helps you burn calories, even while you rest. Aerobics can burn a lot of calories but only in the moment of the activity.

Learn More about The Science of Losing Fat and Preserving Muscle.

She Debuted Her New Look

Judy had another goal, though – to get into a dress that her husband had gotten her.

“I tried it on and it had a lot of lumps and was stretched to the max.”

During a challenge at The Perfect Workout, she lost another 10 pounds, just in time for her 15th anniversary, where she debuted her new look.

“I got a lot of compliments on how the dress looked on me!”

While Judy would like to lose another five pounds or so, the increased strength and new look is paying huge dividends.

  • She’s able to hoist heavy bags of soil from Home Depot
  • She hits the golf ball a good 30 yards farther than the women she plays with
  • She isn’t huffing and puffing after pushing her golf bag for four or five hours

Even better, she’s now comfortable wearing whatever she wants – skinny jeans, skirts, sundresses, shorts, and sleeveless tops. And she doesn't have to think twice about trying her husband's five-star cuisine.

“I’m delighted! I don’t have the ‘wiggle wobble’ in my arms. I enjoy The Perfect Workout, and I’m very happy with what it’s done for my body.”

 

5 Ways to Optimize Your Immune System

Optimize Your Immune System

The topic of immunity is more popular than ever. We’ve heard and seen some interesting “ways” to boost your immune system:

  • Taking a trillion grams of vitamin C 
  • Sweat it out with a 10 mile run 
  • Eat only fruits and vegetables and avoid all chocolate and wine on Tuesdays

What!?

Okay those may not be real, but the point is there’s some wacky advice and quick fixes out there about how to improve your health and immune system.

And although it may not be easy, it’s quite simple.

Focusing on behaviors that contribute to better health will fortify your immune system over time. 

Here are 5 ways to get started:

1. Get Quality Sleep

We have so many demands on our time—jobs, family, errands—not to mention finding some time to relax and have fun. To fit everything in, we often sacrifice… Sleep. 

But sleep has an impact on our mental and physical health. It’s vital for gaining strength, preventing illness, recovering from injury, and your overall well-being.

Of course, sleep helps you feel rested each day. But while you’re sleeping, your brain and body don’t just shut down. Internal organs and processes are hard at work throughout the night.

Sleep can be POWERFUL… if we get enough of it. 

We know about the many benefits of getting good quality sleep, but what about the effects of NOT getting a good night’s rest?

Check out these side effects of sleep deficiencies:

Sleeping
  • Long Term Mood Disorders
  • Sickness
  • Diabetes
  • Infertility
  • Weight Gain
  • Low Libido
  • Heart Disease

Have you ever thought about if the sleep you are getting at night is quality sleep? It helps to see exactly what’s happening while you sleep.

We’ve found some great apps you can use to track and/or enhance your sleep:

Below are more tips that may help improve your sleep tonight!

One of the best ways to get better sleep is strength training. Learn more about how our Strength Training Programs can help you!

2. Eat Nutrient-Dense Foods

My parents always told me, “Veggies are your anti-disease foods because they are nutrient dense and help fight off infection and support white blood cell strength.”

Start by swapping out a few processed foods from your diet with an “anti-disease” option. See ideas below:

3. Lower Your Stress Levels

Stress is a natural reaction to life. But having too much stress or prolonged periods of stress can wreak havoc on the body and actually increase your chances of getting sick.

Watch this video on stress and how it can hurt your health!

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There are countless ways to alleviate stress, just as long as we create time for them!

Below are some ways to kick stress to the curb.

  • Exercise…. We’ve got you covered there!
  • Spending time outdoors
  • Spending time with pets (puppy therapy is a real thing!)
  • Breathing exercises
  • Meditation
  • Journaling
  • Yoga
  • Prayer
  • A good night's rest
  • Taking Breaks!

One of our favorite ways to alleviate stress is the use of breath

That’s right! Breathing properly can actually reduce stress (and help you achieve a better workout!) 

Try out some of these simple everyday breath patterns you can use to melt stress away, any time of day.

We couldn’t talk about stress relief and NOT mention exercise. We all know exercise is good for us, and it does wonders to help us reduce stress levels (3).

  • Exercising releases endorphins- you can't feel bad when you're feeling good
  • Makes you feel better and empowered
  • Helps improve the quality of your sleep
  • Strength Training produces more endorphins than cardio
  • Can reduce risk of heart disease

4. Up Your Water Intake

We could chat for hours on this subject because water is so vital to your overall health and goes beyond just feeling hydrated.

Drinking plenty of water helps you have a successful workout (4) as well as:

  • Lubricate your joints and body’s systems so that everything moves & runs smoothly
  • Regulate body temperature (which can be helpful in burning more fat!)
  • Boost metabolism
  • Protect organs & tissue
  • Clear your bladder and flushes out toxins in your system
  • And so much more!!

Watch this video for a deeper dive into what water can do for you and your body and how you can get started and work your way to drinking enough water.

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5. Exercise… The RIGHT Way

You might think that exercising more is a surefire way to fight off viruses.

Actually, too much physical stress (including exercise stress) can cause the body to react in unfavorable ways. You want just the right amount of high-intensity exercise stress for optimal improvements, and no more. Learn More.

If you want to get optimal results you need to place value on resting and recovering from your workouts

Studies show that consistently exercising helps increase immunity and decrease chances of getting sick.

Luckily, engaging in effective exercise does not require a big behavioral shift.

All you need is 20 minutes with the right method and the accountability of a Personal Trainer to get results.

In case you haven’t seen enough benefits already… Slow-motion strength training is proven to provide countless benefits including (5):

  1. Greater strength
  2. More endurance
  3. Additional calorie-burning lean muscle tissue
  4. Reversing age related muscle loss (sarcopenia)
  5. Increased metabolism for how many calories you burn even while you're resting
  6. Improved fat loss
  7. Stronger bones
  8. Reversing aging of muscle cells (express younger DNA in the nuclei)
  9. Improved cardiovascular fitness
  10. Improved cholesterol levels
  11. Lower blood pressure
  12. Improved low back pain
  13. Better blood sugar control
  14. Improved immune system
  15. And many more!!

Let’s recap

If you want to optimize your immune system, there are 5 behavioral changes that will help.

  • Get quality sleep
  • Eat nutrient dense foods
  • Lower stress levels
  • Drink more water
  • Slow-motion strength training

Did you know these are key ingredients for most (if not all) health and wellness goals?

Want more guidance—
Start HERE.

References:

  1. Ferris, L. T., Williams, J. S., Shen, C. L., O’Keefe, K. A., & Hale, K. B. (2005). Resistance training improves sleep quality in older adults—a pilot study. J Sports Sci Med, 4(3), 354-60.
  2. Singh, N. A., Clements, K. M., Fiatarone, M. A. (1997). Sleep, Sleep Deprivation, and Daytime Activities A Randomized Controlled Trial of the Effect of Exercise on Sleep. Sleep, 20(2), 95-101.
  3. O’Connor, P.J., Herring, M.P., & Caravalho, A. (2010). Mental health benefits of strength training in adults. American Journal of Lifestyle Medicine, 4: 377; pp. 377-396. DOI: 10.1177/1559827610368771
  4. J udelson, D. A., Maresh, C. M., Farrell, M. J., Yamamoto, L. M., Armstrong, L. E., Kraemer, W. J., … & Anderson, J.M. (2007). Effect of hydration state on strength, power, and resistance exercise performance. Medicine and Science in Sports and Exercise, 39(10), 1817.
  5. Campbell, W.,Crim, M., Young,V. and Evans,W. (1994). Increased energy requirements and  changes in body composition with resistance training in older adults. American Journal of  Clinical Nutrition, 60: 167-175. 
  6. Evans, W. and Rosenberg, I. (1992) Biomarkers, New York: Simon and Schuster. Forbes, G.  B. (1976). “The adult decline in lean body mass,” Human Biology, 48: 161-73. 
  7. Harris, K. and Holly R. (1987). Physiological response to circuit weight training in borderline  hypertensive subjects. Medicine and Science in Sports and Exercise, 19: 246-252. 
  8. Hurley, B. (1994). Does strength training improve health status? Strength and Conditioning  Journal, 16: 7-13. 
  9. Hurley, B., Hagberg, J., Goldberg, A., et al. (1988). Resistance training can reduce coronary  risk factors without altering VO2 max or percent body fat. Medicine and Science in Sports and  Exercise, 20: 150-154. 
  10. Keyes, A., Taylor, H.L. and Grande, F. (1973). “Basal Metabolism and Age of Adult Man,”  Metabolism, 22: 579-87. 
  11. Koffler, K., Menkes, A. Redmond, W. et al. (1992). Strength training accelerates  gastrointestinal transit in middle-aged and older men. Medicine and Science in Sports and  Exercise, 24: 415-419. 
  12. Menkes, A., Mazel, S., Redmond, R. et al. (1993). Strength training increases regional bone  mineral density and bone remodeling in middle-aged and older men. Journal of Applied  Physiology, 74: 2478-2484. 
  13. Risch, S., Nowell, N. Pollock, M., et al. (1993). Lumbar strengthening in chronic low back pain  patients. Spine, 18: 232-238. 
  14. Singh, N., Clements, K. and Fiatarone, M. A randomized controlled trial of progressive resistance training in depressed elders. Journal of Gerontology, 52 A (1): M 27 – M 35.
  15. Stone, M., Blessing, D., Byrd, R., et al. (1982). Physiological effects of a short term resistive  training program on middle-aged untrained men. National Strength and Conditioning  Association Journal, 4: 16-20. 
  16. Tufts University Diet and Nutrition Letter, (1994). Never too late to build up your muscle. 12:  6-7 (September). 
  17. Westcott, W. and Guy, J. (1996). A physical evolution. Sedentary adults see marked  improvements in as little as two days a week. IDEA Today, 14 (9): 58-65. 

Retired and Remaining Strong, Healthy & Independent with QUICK workouts

Sheila Sutton Feature Image

Have you ever felt your knees ache a little bit more than they used to?

Perhaps you get winded more easily while walking through the neighborhood.

Maybe getting up out of bed feels like a challenge these days.

Ever stopped to think… maybe this is just what getting older feels like?

At age 66, Sheila Sutton found herself facing that very question. With a nudge from a doctor, she found a way to stay independent despite her age.

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Is This Supposed To Happen?

In early 2020, Sheila Sutton was working out at a big box gym 3-4 times a week. 

She was plugging away on the cardio machines and although she felt good, she lacked strength and felt off-centered. 

“My grandson who is 11 would run and jump at me and I would literally fall. I was off-center and if I missed a step it would be a big production.”

Without much strength and balance, Sheila found it challenging to do simple movements like getting up off the floor or going up and down the stairs unassisted.

She even needed to take rest breaks while doing her hair.

“It was annoying. I'm 66 years old… is this supposed to be happening?”

If the Doctor says so!

Once the pandemic hit, one of her sons (a doctor) said the gym was too risky and recommended she give The Perfect Workout a try. 

Sheila lives in New York, nowhere near one of our Medical Fitness Facilities, so she tried a Virtual Intro Workout. It turned out to be a blessing in disguise.

Intimidated to Empowered

At first Sheila was intimidated by the idea of working with a Personal Trainer. She’d never worked with an instructor and didn’t know what to expect. Learn More

She was mostly skeptical about doing any exercises that required her to get up and down off the floor. 

She thought, “Wait a minute, who's gonna help me get up?”

But her Trainer listened to her concerns and her body’s ability, and never rushed Sheila into any exercises she wasn’t ready for.

Together, they worked consistently on her strength and balance… And one day she noticed a big change.

During one of her Personal Training Sessions, Sheila was getting up off the floor and without thinking about it she got up – without holding onto anything.

She said to her trainer, “Did you see what I did?! I never did this before!”

That moment brought Sheila to tears and left her feeling empowered. It made her want to do more for her body and her health. 

“I'm certainly going to do as much as I can to make my body perform the best that it can. I'm not ready for a chair or a scooter.”

Accomplishments like those are indicators that independence is possible at any age. And they happen everyday at The Perfect Workout. 

Worried about getting older

Decades to Come

When Sheila looks into the future at the decades to come, she now feels safe.

“I feel safer. I'm not afraid.”

She’s looking forward to doing so much more now that she knows her body has the potential. 

Sheila isn’t sitting still at 66. She’s moving her body with confidence and every Virtual Training Session helps improve her strength and balance.

“What better way to have someone that's going to be there for you and show you proper technique and how to maximize your body performance. And do it in a safe way in your house.”

Getting older doesn’t mean you have to become dependent on others to help you get up from the floor. 

Want to move your body with more confidence and independence? 

Start with an Intro Workout, no matter where you live!

The Strategy She Used to Feel Strong in Her Body Again

strategy Christine griffin used to feel strong

Christine Griffin was stopped in her tracks when she felt the searing pain of sciatica hit. She had a herniated a disc and with just the slightest bend in the back, the disc bulged, hitting a nerve. 

Everything cascaded from there. Overnight, she went from living an active lifestyle to living in pain. 

Learn how Christine went from living with severe back pain to feeling strong and capable – and the strategy she used to do it.

The Pain

For four years, Christine could barely walk without experiencing excruciating pain. 

“When you have back pain like that, you twist your body to guard from the pain and try to keep it from hurting.”

Unfortunately, this created a new problem for her. She found herself leaning to one size, a result of overcompensation to avoid the pain.

Christine ultimately went through surgery and a lot of physical therapy. Finally, she was pain free, but her body was out of whack and her muscles had atrophied. She couldn’t pick up where she left off with her exercise routine from four years before. 

She needed to begin again.

“Every time I tried to get back into that rhythm, I would hurt myself. I needed something in between physical therapy and full on workout classes. I needed a personal trainer.

The Strategy

Christine knew she needed a Personal Trainer. But as a busy professional, she also needed a time-efficient solution. 

After doing research, she found The Perfect Workout and was attracted to the 20-minute, twice a week program.

“I had special needs. And the trainers I've worked with have been able to accommodate them.”

It was a perfect fit.

Christine had tried traditional Personal Training before but there were two things that made her experience at The Perfect Workout different… and better.

First, she felt like she could “survive it”

“I wasn't pushed too hard, where I felt like I don't ever want to do that again.”

Second, it was effective.  

“Some of my original level of function returned. And that was the proof that I needed that it works.”

 

See MORE proof 👇🏼👇🏼

The Strategist

One key piece to Christine’s strategy to feel strong in her body again was making sure she did her workouts the right way.

That’s where the Trainer comes in. They’re the strategist.

A Trainer will help guide you safely through each exercise as well as help reverse engineer your goals so they're more attainable. 

After all, a Trainer is someone who specializes in helping people exercise the right way and getting results… and they’re passionate about it.

Even more than passion, our trainers are Certified through an extensive education process.

Most personal training certifications do not require any hands-on training to get certified. At The Perfect Workout, our certification goes beyond books and heavily involves hands-on training with real people. 

We test our trainers’ knowledge and expertise with numerous written and practical exams. All Personal Trainers are AED/CPR certified and are required to complete continuing education as part of their employment with The Perfect Workout.

The Ability to Function

Now that Christine is without pain and she’s getting stronger and healthier, she finds she has an ever-increasing ability to function in her daily life. 

“I can move my hips more easily. I can hold my body upright – I didn't have the strength to do that. I would always slouch back over because I fatigued almost right away.”

One of Christine’s biggest day-to-day challenges used to be the long walk to and from the train in Chicago. 

“And that's easier for me now that I can hold myself better upright while carrying a backpack. I can walk. I know that doesn’t sound like an accomplishment, but it's huge.”

increased function strength training

The Setting for Success

Christine got her start in one of The Perfect Workout’s Chicago studios, but now she trains exclusively on the Virtual Training platform.

“I've found that the virtual training platform works for me. It actually takes less time. And I don't have to drive there and back.”

The convenience isn’t the only factor that’s made Christine fall in love with Virtual Training.

She’s proud to develop her own toolkit of challenging exercises she can use to assist in her workouts – like lifting her own body weight in different ways.

“I see the advantages of the machines but I feel like I don't need an entire gym full of stuff to get more healthy.”

I hear about people who are having mental health challenges and things like that during the pandemic. Here's something you can do that will make you feel good right in your home. You don't have to leave it. You can just put on some workout clothes. Who cares what your hair looks like? 20 minutes, you're done, and you feel better.”

No matter WHAT your goals are, feeling better is inevitable at The Perfect Workout.

Get started today!

Are you at Risk? Osteoporosis Doesn’t Just Target Older Women

Fitness Trainer Newport Beach CA

In recognition of World Osteoporosis Day (10/20/20) we at The Perfect Workout want to shed even more awareness on Osteoporosis, and that starts with knowing the risk factors. This sneaky disease often creeps up on the people it affects.

Check this list of common risk factors to see if you are at risk of developing Osteoporosis.

 

Gender

Osteoporosis affects Men and Women, but women (especially White or Asian) are at higher risk.

Age

Older individuals, especially women past menopause are considered high risk. Young adults can take precautions now to prevent Osteoporosis.

Weight

Thin, frail body types and underweight BMI’s can be a risk factor for having low bone density which is a contributor to fractured bones.

Hormones

Having lower estrogen levels for women, and low testosterone for men can contribute to Osteoporosis and fractures.

Family History

Osteoporosis runs in the family. If you have a family history of the disease, your risk factor increases. Read about our Founder's family history below.

Vitamins & Minerals

Getting in adequate amounts of sunlight (Vitamin D) helps absorb Calcium, a necessary building block for healthy bones. Not getting enough calcium can also lead to deficiency.

Other Diseases

Diseases such as diabetes, hyperthyroidism, digestive conditions, cancer and rheumatoid arthritis have also been linked to Osteoporosis.

Smoking & Alchohol

Excessive smoking and drinking can lead to a slew of health problems including negatively impacting bone health.

Lifestyle & Exercise

The more sedentary you are the higher the risk of muscle and bone loss which can lead to osteoporosis, falls and fractures. This is where your strength training sessions are vital. Each slow-motion strength training workout helps to battle muscle and bone deterioration and will actually help to increase both.

Millions of people’s bodies will become fragile as they get older due to Osteoporosis.

Luckily, there's an easy solution to prevent and reverse Osteoporosis and it only takes 20 minutes. 

Learn More about Osteoporosis and how The Perfect Workout:

  • uses a method designed to build bone density
  • helps clients reverse their Osteoporosis
  • helps clients get off medication and build bone density through exercise

Whether you are already battling Osteoporosis or you have decades before that feels like a serious concern, the number one thing to help prevent, improve and reverse bone density loss is strength training. 

Keep up with your workouts help spread the awareness and share this with a friend today!

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