How Much Exercise Is Enough?

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Are you struggling with the issue of trying to figure out how much, or how hard you should be working in the gym to see good results?  If yes, welcome to a very large, but mostly silent portion of the gym-going population. The good news is, the answer is relatively straight forward, though few ever think to ask the question in the first place. 

      If you don’t get anything else out of this article, remember this; any kind of improvement is still better than sitting where you are right now. I think back to a Chinese proverb, “Be not afraid of growing slowly, be afraid only of standing still”.  The key here, is finding something you can do on a consistent basis that causes small, but lasting changes. Too often people overwork themselves or over diet, making them take too much time off between gym sessions and too much time away from paying attention to their nutritional habits. 

      A lot of people like to think that every time they come into the gym they need to absolutely crush themselves before they feel like they’ve done enough work to make a difference. This is not the case. Think about it from this perspective; how many times have you seen, or even experienced yourself, someone going through an extreme diet protocol that allowed them to lose a considerable amount of weight in a short amount of time, just for them to swing right back into bad habits and gain all of that weight and sometimes even more back?  Why does that happen?  It’s all about sustainability. 

      Losing 20lbs in a month is something you can do… for one month. Then that slide back into old bad habits makes you gain that weight back because the protocol is not sustainable. If you consistently lost 1-2lbs a week and could keep that up for a year, that’s a manageable amount of weight loss that adds up to a HUGE number by the end. The add in the fact that you’ve made good, lasting behavior and lifestyle changes, you now have a winning formula.  

      Sure you can do 15 sprints up the hill on 8th Ave. and get a phenomenal workout, but how many days does it take for you to recover from that single bout of exercise?  If it takes you 3-4 days to recover enough to repeat those same 15 sprints, that’s a lot of downtime without much physical activity. Conversely, if you went for a walk, or a light run/bike for an hour 4-6 days a week, you’re more likely to build those good habits over time and the amount of energy you burn will be equivalent to, or exceed the amount burned during those 2 bouts of sprints you can fit in during the same week. It is all about equivalent exchange. 

       The harder you work, the harder you have to recover. When it comes to lifting, the same thing applies. There are two thresholds you want to think about when it comes to lifting, one is Minimum Effective Volume(MEV) and the other is Maximum Recoverable Volume(MRV). MEV is the minimum amount of work you need to perform to see any results and the closer you are to MEV, the smaller your results are. On the other end of the spectrum, MRV is the most work you can do before you start breaking down, but you get the best results up against that limit. The key is finding out what kind of results you want to see and where that sweet spot is for you. 

      If you’ve gotten into the habit of coming to the gym 1-2 days a week, beating up your body to the point where that is all the work you can recover from, and you’re not seeing the results you want to see, you’re not accumulating as much work as you need to see the results you want. Try the opposite of what most people think, don’t work even harder. Take a step back and try less intense workouts, but instead of 1-2 days a week, shoot for 3-4 good, solid, challenging, but not crushing workouts and see where that takes you. I’d bet my money on you getting better results. 

Family-Centered Fitness - Hitting The Gym Together

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In today’s fast-paced world, finding time for family bonding and ensuring a healthy lifestyle can often seem like competing priorities. But what if you could combine the two, bringing your family closer while instilling in them the values of health and fitness? Check out some reasons to start working out together as a family.

Quality Time

In an age of constant digital distractions, spending time with family can sometimes feel like a luxury. One of the key advantages of working out as a family is the uninterrupted time you get to spend together. This is a chance to encourage each other, set goals, and share achievements. It’s not just about the physical act of exercising, but about the shared experience that strengthens familial bonds.

Instilling a Healthy Lifestyle from Early On

When children see their parents prioritizing health and fitness, they’re more likely to adopt similar habits. Working out together offers parents a golden opportunity to lead by example. Instead of just advising kids to be active, parents can show them how it’s done. This can lay the foundation for a lifelong habit of seeking physical fitness.

Teamwork

Group exercises or partner workouts can foster a sense of team spirit. Whether it’s a relay race, a paired strength training session, or a coordinated dance class, family members can lean on each other for support. Such activities teach children the value of teamwork, trust, and mutual encouragement

Socialization

Family gym sessions aren’t just about interacting with each other. They’re also a great opportunity to meet other gym-goers. This can be especially beneficial for kids, giving them a chance to socialize with peers outside of school or their immediate community. They’ll learn important interpersonal skills, like cooperation, patience, and empathy.

Learning Discipline

It’s easy to hit the snooze button and skip a solo morning workout. But when the entire family is involved, there’s a collective sense of responsibility. Knowing that everyone else is gearing up for the gym can be a strong motivational factor. The shared sense of purpose and mutual encouragement can push members to stick to their fitness goals.

Holistic Development

The benefits of gym workouts aren’t limited to physical health. They extend to mental and emotional well-being too. These lessons that they’ll learn about themselves, their health and resilience are invaluable and can be applied in every facet of life.

We’re thrilled to give the opportunity for families to work out together by offering special pricing for family memberships.

Embracing An Active Lifestyle For Seniors

Why Staying Active Matters

Staying active and maintaining a certain level of physical fitness isn’t just beneficial for younger individuals; it’s equally vital for seniors. Regular physical activity can reduce the risk of chronic diseases, improve balance and coordination, support mental well-being, and foster independence. The key is to find safe and enjoyable activities that suit your lifestyle and physical capabilities.

1. Regular Exercise

A healthy exercise routine is essential, even in our golden years. If you haven’t been active, it’s never too late to start. You can begin with light exercises and gradually increase the intensity as your strength and stamina improve.

Aim for at least 150 minutes of moderate-intensity exercise per week, as recommended by the Centers for Disease Control and Prevention (CDC). This could include brisk walking, water aerobics, or cycling on a stationary bike. Remember, it’s crucial to consult your healthcare provider before starting any new exercise regimen.

2. Strength and Balance Training

Incorporate strength and balance exercises into your routine. They can help improve your muscle strength, prevent falls, and maintain your independence. Examples include yoga, Tai Chi, and simple resistance band exercises. If you’re new to these activities, consider joining a group class or hiring a personal trainer who specializes in working with older adults.

3. Engage in Social Activities

Staying socially active can also contribute to physical health. Participate in group activities that involve some degree of movement, such as dancing, bowling, or gardening clubs. These activities can be a great way to stay physically active while also fostering a sense of community and reducing feelings of loneliness or isolation.

4. Stay Mentally Active

An active mind is as important as an active body. Engage in activities that challenge your brain such as reading, puzzles, board games, or learning a new skill. Participating in these mentally-stimulating activities can help keep your mind sharp and contribute to cognitive health.

5. Nutrition and Hydration

Keeping a balanced diet and staying hydrated are also crucial. Proper nutrition can fuel your physical activities, support recovery, and boost your immune system. Aim for a diet rich in fruits, vegetables, lean proteins, and whole grains. Drink plenty of water throughout the day, especially if you’re exercising.

6. Regular Health Check-ups

Regular medical check-ups can help identify potential health issues early and ensure that you’re fit to engage in the activities you enjoy. Also, regular eye exams are crucial to prevent falls and accidents.


During Older Americans Month, and indeed throughout the year, let’s strive to promote active living among seniors. Remember, age is just a number, and maintaining an active lifestyle can significantly contribute to your quality of life, health, and happiness. Don’t shy away from trying new activities, meeting new people, and stepping out of your comfort zone. With the right approach, every day can be a new adventure.


-Edited by Paula Fraisse

Demystifying Metabolic Conditioning: What It Is And What It Isn’t

In the world of fitness, new training methods and terminologies constantly emerge, sometimes leaving enthusiasts puzzled and eager to learn more. One such term that has gained significant attention in recent years is metabolic conditioning. Often abbreviated as “metcon,” this type of training promises enhanced fat burning, improved endurance, and overall fitness gains. However, amidst the buzz, it’s essential to understand what metabolic conditioning truly entails and dispel any misconceptions surrounding it. In this blog, we will delve into the core principles of metabolic conditioning and highlight what it is and what it isn’t.

What is Metabolic Conditioning? Metabolic conditioning is a type of training that aims to optimize the body’s energy systems, specifically the anaerobic and aerobic pathways. It involves structured workouts that incorporate a combination of high-intensity exercises, short rest intervals, and varied movements. The primary objective is to increase the metabolic demand on the body, thereby boosting calorie expenditure, enhancing cardiovascular fitness, and promoting overall athletic performance.

Components of Metabolic Conditioning

High-Intensity Interval Training (HIIT): Metcon workouts often utilize HIIT principles, which involve alternating periods of intense exercise with short recovery periods. This approach maximizes calorie burn and stimulates the body to adapt and become more efficient in utilizing energy.

Varied Movements: Metabolic conditioning workouts typically include a variety of exercises that engage multiple muscle groups and movement patterns. This variation challenges the body in different ways, improving coordination, agility, and functional strength.

Time-Based Approach: Metcon workouts are often structured around time intervals or timed circuits. This method allows individuals to push their limits during each interval and continually progress by increasing work capacity over time.

What Metabolic Conditioning Isn’t:

Solely Focused on Burning Fat: While metabolic conditioning can contribute to fat loss due to its high-intensity nature, it’s crucial to understand that spot reduction is not possible. Metcon workouts should be complemented with a well-rounded fitness program that includes resistance training and a balanced diet for sustainable and effective fat loss.

Exclusive to Elite Athletes: Metabolic conditioning is not limited to elite athletes or seasoned fitness enthusiasts. It can be modified and scaled to accommodate individuals of different fitness levels and abilities. Beginners can start with lower-intensity exercises and gradually progress as they build strength and endurance.

Neglecting Form and Technique: Intensity is an integral part of metabolic conditioning, but it should never compromise proper form and technique. Maintaining correct posture and executing movements with precision is essential to prevent injuries and maximize the benefits of the workout.

Benefits of Metabolic Conditioning:

Improved Cardiovascular Fitness: Metcon workouts challenge the cardiovascular system, leading to enhanced endurance, increased lung capacity, and improved heart health.

Enhanced Fat Burning: Due to the high-intensity nature of metabolic conditioning, it can elevate the metabolic rate both during and after the workout, leading to increased calorie burn and fat oxidation.

Time Efficiency: Metcon workouts are often designed to be time-efficient, making them an excellent option for those with busy schedules. They offer a comprehensive workout in a shorter duration, combining cardio and strength training elements.

Metabolic conditioning is a dynamic training approach that combines high-intensity exercises, varied movements, and short rest periods to optimize the body’s energy systems. While it can promote fat burning and improve cardiovascular fitness, it’s essential to recognize that it is not a standalone solution for weight loss or exclusive to elite athletes. Integrating metabolic conditioning into a well-rounded fitness regimen, along with proper nutrition and other training modalities, can yield significant benefits and help individuals achieve their fitness goals more effectively.


-Edited by Adrienne Vihlen

Prenatal Exercises

Prenatal exercise is important for both the mother and the baby. It can help to improve the mother’s overall health, reduce the risk of complications during pregnancy and childbirth, and help the baby to develop properly.




Benefits for the Mother

• Improved cardiovascular health. Exercise helps to strengthen the heart and lungs, which can help to reduce the risk of heart disease, stroke, and high blood pressure.

• Weight management. Exercise can help to control weight gain during pregnancy, which can help to reduce the risk of complications such as gestational diabetes and pre-eclampsia.

• Stronger muscles and bones. Exercise can help to strengthen the muscles and bones, which can help to improve posture and reduce the risk of back pain.

• Reduced stress and anxiety. Exercise can help to reduce stress and anxiety, which can improve mood and sleep quality.

• Improved mood. Exercise can help to release endorphins, which have mood-boosting effects.

• Better sleep. Exercise can help to improve sleep quality.

• Increased energy levels. Exercise can help to increase energy levels.

• Reduced risk of complications. Exercise can help to reduce the risk of requiring a cesarean delivery.

Benefits for the Baby

• Improved birth weight. Babies born to mothers who exercise during pregnancy are more likely to have a healthy birth weight.

• Reduced risk of birth defects. Exercise may help to reduce the risk of certain birth defects, such as neural tube defects.

• Improved cognitive development. Children born to mothers who exercised during pregnancy may have better cognitive development.

• Reduced risk of obesity. Children born to mothers who exercised during pregnancy may have a lower risk of obesity.

• Improved self-esteem. Children who see their mothers exercising may be more likely to be active themselves.

How to Start Prenatal Exercise

If you are not used to exercising, it is important to start slowly and gradually increase the intensity and duration of your workouts as you get stronger. It is also important to talk to your doctor before starting any new exercise program, especially if you have any pre-existing health conditions.

Safe Prenatal Exercises

Some safe prenatal exercises include:

• Walking

• Swimming

• Biking

• Yoga

• Pilates

• Water aerobics

• Strength training

• Stretching

Things to Avoid

It is important to avoid certain exercises during pregnancy, such as:

• Contact sports

• Exercising in hot weather

• Exercising to the point of exhaustion

• Exercising if you have any health conditions

Conclusion

Prenatal exercise is a great way to stay healthy during pregnancy and improve the health of your baby. Remember, if you are not used to exercising, it is important to start slowly and gradually progress to longer and more intensive workouts. And, again, it is also important to talk to your doctor before starting any new exercise program, especially if you have any health conditions.

For more information and ideas, check out our video on the importance of building routines and remaining active during pregnancy.

-Edited by Johnathan Ross

The Deadlift Builder You Need To Try

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In the last few years, the world of strength sports has seen a huge increase in Deadlift World Records. Since Andy Bolton broke the 1000lbs barrier in 2006 with a lift of 1003lbs, there has been a larger jump between 2006 and now, than when they started tracking that data in the 80s until 2006. Right now the top dogs are Hafþór Júlíus Björnsson, aka The Mountain from Game of Thrones, at 1104.5lbs in Strongman and Danny Grigsby at 1074lbs in Powerlifting.

The deadlift is a hinge based movement, mostly relying on the Gluteus Maximus and the Hamstrings to perform the movement and the Spinal Erectors to stabilize the spine. Most hamstrings movements rely on moving the knee, rather than the hip, so there is little carryover to building the deadlift. Popular glute movements, like the hip thrust, don’t have carryover to the deadlift because of the stability and range of motion(ROM) of the movement. So, how do you build the Glutes and Hamstrings in a way that benefits the Deadlift?

The Pull-Through is the answer that you’re looking for. There are a few reasons why this movement is great for boosting your deadlift. First, it forces you into a stretched ROM at the bottom of the lift. Not only will this give you a better hinge range of motion, but it will increase overall flexibility for the Gluteus Maximus and the Hamstrings. Second, it loads those same muscles at the top of the lift, whereas performing lifts like the deadlift or the RDL have very little muscular load at the top of the lift. This is especially important if you have a hard time locking out your Deadlift. Last, it teaches you to coordinate the upper and lower body in the deadlift by driving forward with the hips, while pulling the upper body up and back.

How do you perform the Pull-Through? Let’s get in to it…

1. Set up a triceps rope on a cable machine, set on the lowest position.

2. Step over the rope, so that you’re straddling it.

3. Pick the rope up and walk forward 3-5 steps. You want to make sure that the weight stack doesn’t touch at the bottom of the range of motion. Your hands should be resting on the thighs with straight arms.

4. Establish a shoulder width or wider stance with 15-30 degrees of toe out.

5. Soften the knees and arch your lower back. Again, be sure that your elbows stay straight. If you bend your elbows, using your arms to help pull, you’ll run the risk of digging the handles/cable into your tender bits, so to speak.

6. Let the weight pull your hips back, without letting your knees bend any more than when you first softened them at the beginning of the lift.

7. Stop once you feel the first stretch out of your hamstrings. Once the hamstrings stretch, the hip can no longer rotate and the spine will end up in a poor position to compensate.

8. Drive your hips forward and pull the shoulders up and back, until the hips have fully extended and you’ve got a huge squeeze coming from the Glutes. You’ll feel like you’re leaning forward a bit at the top of the lift if you’re performing it correctly.

Check out this quick clip form Dr. Mike Israetel and Jared Feather if you are more of a visual learner. 


-Matt Mallard, Director of Personal Training and Education

Three Personal Trainers’ Favorite Cardio (and what to learn from it)

Cardio. Such a polarizing word. Some of us love it, we relish those sprints, battle ropes, and sled pushes. But others despise it, not even wishing it upon our worst enemies. I am the latter of the two. And so, in my pursuit towards finding a reasonable, enjoyable, and sustainable form of cardio to do, I turned towards one of the greatest resources we have at Gainesville Health & Fitness: our personal trainers. I sought the opinion of three of our personal trainers on their favorite form of cardio, why they do it, and how often. This is what they said: 

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Trainer Bennie Radford specializes in muscle gain, strength training, and athletic performance. He enjoys the Stairmaster for its dual ability to strengthen legs while simultaneously getting cardio in. The Stairmaster can be modified for different intensities, speeds, and muscles depending on your preferences and fitness goals. Bennie likes to use it after almost every workout. 15-30 minutes, 4 times a week. 

Trainer Jim McCown is a specialist in movement, post-rehab training, and senior fitness. Jim likes to perform circuit training as his cardio. Circuit training is efficient, getting a good cardio workout can take less than an hour. It’s also an effective combination of cardiovascular and strength training. Some of his favorite exercises to do in the circuit are split lunge rows, kettlebell swings, and reverse lunges. Jim likes to do circuit training for 30 minutes to 1 hour, 3 times a week. 

Trainer Adam Brandel’s expertise is in athletic performance, lifting, and weight loss. Adam plays basketball as his cardio. He enjoys basketball for its dynamic nature; it’s exciting, fresh, and always enjoyable to get a game in with friends. GHF’s basketball courts are located on the first floor near X-Force. Basketball games are played every day of the week, along with volleyball games played every Wednesday and Sunday. Although he hasn’t played much recently, Adam tends to play for over an hour, 2 to 3 times a week. 

Bennie, Jim, and Adam have drastically different approaches to cardio, yet they all have one thing in common. Each trainer does a cardiovascular activity that they enjoy. That’s the biggest takeaway for me, and hopefully for you as well. Find cardio that you enjoy–cardio that you can look forward to. There are countless ways for you to get your heart pumping hard and finding the right one for you all comes down to taking that first step…literally.

-Luke Casce

Exercise Substitutes For A Busy Gym

Whether you’re tossing around phrases like “New year, new me,” or putting together a vision board for what you hope to achieve over the next year, the folks at Gainesville Health & Fitness agree that a new calendar year is a great natural point in time to make a change. While not everyone is looking to reset their gym routine, there is one thing that gym vets and newcomers alike can all empathize with: a piece of equipment you need already being in use.

We’ve all been there, right? You’re at the end of your workout, with one exercise to go. You’re mentally ramping up to give that final lift the same level of effort you gave on the first an hour ago and you approach only to find it’s in use. Not just in use, but the individual using the equipment is only one set in. To be fair, in some cases, it’s easy enough to share and alternate sets. Hammer Strength, Matrix, and MedEx equipment are all designed to set up quick. But what about exercises that require manually loading the weights? If that’s you, then here are a few exercise replacements for common lifts to help spark your imagination so that you’re not sacrificing time or skipping out on an exercise over something easy to get around.

Leg Press

If the leg press(es) are full up then one of the many substitutes you could audible to would be the goblet squat. The goblet squat is a front loaded exercise utilizing a dumbbell (DB) or kettlebell (KB) as your weight. So let’s breakdown how to perform the goblet squat!

Goblet Squat Breakdown:

1. Safely pick up your KB or DB

2. Secure against your chest with your hands. This is known as the rack position for this movement.

3. Perform a squat. Get as much range of motion as you’re comfortable with and that your body allows.


 Tips:

• Adjust weight as needed

• Consider your depth. The more depth the greater the load on the muscle

• Change tempo to increase time under tension

• If experiencing discomfort in your knees consider elevating your heels and a small raised platform

Cable Rows

Cable machines are some of the most popular in any gym. That said, it shouldn’t be surprising that if you’re gym time is during peak hours you may find all of the cables are full. One exercise you can swap for, which is available to GHF members at our Echo facility, would be a hybrid of a pull/row using a sled, cart, “tank,” etc.

Sled Row Breakdown:

1. Make sure you’ve got two straps (3’-6’) with handles that can attach to your sled. This will be how you pull.

2. Step back to a distance at which there is tension on the straps.

3. Lower into about a ¼ squat position with arms out stretched. Insure knees

and ankles in a vertical line.

4. Pull elbows back toward your spine, bringing the sled closer.

5. Step back until the straps are once again under tension and repeat 1-4.

Tips:

• Choose weight wisely. Too much weight won’t allow you to move the sled. Too little weight may result in your falling backwards

• Try and keep your hands at lower torso level. Raising your hands or flaring your elbows will change the area under tension and drastically alter your exercise or cause preventable pain

Chest/Bench Press

When it comes to chest options, you’ve got a variety of choices. But, because chest days are such a staple of any fitness routine, it’s not uncommon to find benches full and chest press machines occupied. So where do you go? The ground.

Floor Press Breakdown:

1. Grab a set of DBs of an appropriate weight. Keep in mind your range of motion is shorter because of the floor. This may affect the weight you choose.

2. Lie on your back with knees bent and feet planted flat.

3. With arms bent at 90 degrees and elbows pressed against the floor, press up towards the sky. Your DBs may touch—that’s okay!

4. Lower your elbows back to the floor and repeat 1-3.

Tips:

• You can even work your glutes by engaging in and holding a glute bridge while performing your presses

These exercises represent just a few of the options available to you when searching for ways to get around equipment availability issues. Keep these in mind when considering ending your workout early so that you don’t sell yourself short and you stay on the road to success with your goals.


-J.A. Ross

The Best Bench Press Builder You’ve Probably Never Heard Of

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Now that we have the clickbait title out of the way, let’s cut to the chase… If you’ve never tried or even heard of the JM Press, you’re not maximizing your triceps strength in the Barbell Bench Press. This movement is a game changer in the way you train your triceps, especially if your weak point of the Bench Press is lockout.

The JM Press was named, appropriately, after JM Blakeley a powerlifter from Columbus, Ohio that trained at Westside Barbell. JM has broken multiple world records in Powerlifting, a personal best Bench of 710lbs, holds a PhD in Exercise Physiology, and, in my personal opinion, has one of the best training philosophies out there. Do yourself a solid and check out some of his videos out there, you won’t regret it.

So, what is the JM Press and why is it so beneficial? The best way to summarize it, is that it is sort of a Press and sort of a Skullcrusher, without all that elbow joint/triceps tendon discomfort that comes with Skullcrushers. JM credits his massive bench press to using this particular exercise, he developed while training at Westside Barbell.

Here are the steps to a good JM Press.

1. Lay back on the bench, as you normally would.

2. Get a narrow grip on the bar, but don’t use the knurling in the middle. Grip right where the knurling and the smooth part of the bar meet, with one, maybe two fingers on the smooth part of the bar. If you’ve got a narrow torso, cheat the grip closer to two fingers on the smooth and if your torso is wider, you may feel more comfortable with no fingers on the smooth. Be sure to use a full grip here, no thumbless/false grips.

3. Un-rack the bar and hold it like you would to start any bench press movement. From there you want to point your elbows out approximately 45 degrees out from the midline of your body.

4. As you lower the weight slowly, keep the elbows relatively high. This keeps the shoulders out of the movement and places a greater stress on the triceps.

5. Try to get the bar down as close to your chin as possible. The more stretch you get out of the bottom position, the better off you are. You may need to flex your wrists on the way down to make the movement feel “right”.

6. Give a good solid one-one thousand pause at the bottom of the movement. This will keep you from using momentum and getting out of the correct position, allowing your shoulders to do some of the work.

7. Press the weight back out to the starting position, quickly, but with a good deal of control. I like to think about moving with the intent of speed, without launching the bar out of my hands.

While the JM Press tends to be easier on the triceps tendons and elbows compared to the Skullcrusher, they can still light you up. Start off lighter than you think and be sure to change your set and rep ranges on the movement at least every 4-6 weeks.

If you’re still not sold on the exercise, or you would like some more pointers, check out one of the many videos that are posted on YouTube regarding the JM Press. I am going to encourage you to watch videos that feature JM Blakeley, because you might as well get the information straight from the horse’s mouth.

If you would like to learn more about the Barbell Bench Press and other great supplementary and accessory movements to build your bench, we’ve got you covered. On Wednesday January 25th, from 5-6pm, we will be hosting the “Blow Up Your Bench” workshop in the Napoleon Hill Room at the GHF Main Center. The lecture-based class will be hosted by me, Matt Mallard, Director of Personal Training, Director of Education, Master Level 2 Trainer, and former Strongman and Highland Games athlete. See you there.


-Matt Mallard

Everything You Need To Know About Exercising And Breast Cancer

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We know how much exercise can do for our body and mind, so it shouldn’t come as a surprise that exercise can do wonders for breast cancer recovery. But let’s dig a little deeper into this. 

Exercise has been shown to lower the risk of reoccurrence in breast cancer survivors. In fact, a study published in the Journal of the National Cancer Institute shows that exercise significantly improves survivability. A study in 2019 eluded to the fact that physical exercise produces anti-tumor activity in the immune system. 

Exercise also helps reduce some of the physical and mental side effects of cancer treatment including: 

-Fatigue

-Nerve damage

-Arm swelling/inflammation 

-Muscle weakness

-Immobility

-Scar tissue

While the fatigue and overall weak feeling people with breast cancer have may be a temptation to stay away from physical exercise, these very activities can help put a stop to the declining cardiopulmonary and metabolic health related to breast cancer treatments. 

When it comes to the type of exercise you should do, it certainly should be discussed with your doctor first. However, any kind of movement is good movement. Additionally, moderation depends on the person. Do the exercise you can handle, and don’t push yourself to any extremes. 

-Paula Fraisse

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