MMB – Benefits of Lean Muscle

Good morning everyone,

I hope you all enjoyed the beautiful weekend with spring-like weather and were able to get outside and move!  Excellent effort to everyone who was able to make it out to classes this past week.  Many of you have stayed committed to moving this past month and it shows!  You guys are looking strong out there and are staying consistent during a tough time of year when it’s hard to stay motivated.  Keep up the great work everyone!

This past Saturday was the 3rd Winter Fitness Challenge and we pretended to be recruits entering Lackland Air Force base in San Antonio, Texas to go through the BEAST (basic expeditionary airmen training).  In the BEAST, there are four training zones called:  Vigilent, Sentinel, Reaper, and Predator.  These zones represent combat training that involves whole body resistance, core, agility, and mental toughness.  At the end of the boot camp, all of the boot campers survived the BEAST and graduated as Airmen!  Awesome job out there boot campers!  Next Saturday we honor the Coast Guard, so you won’t want to miss out!

We are half way through our Challenge, which means if you weighed in and were measured, you have three more weeks to continue to lose weight, inches, and convert fat into muscle.  If you would like to weigh yourself to find out where you are, I’ll bring my scale and measurements during the week and on Saturday so you can do a check in and find out if you are on track or if you need to make some adjustments.  You can do it!  Don’t lose focus friends!  Keep hydrating, eating clean, and moving your body out there!

Announcements and Reminders:

  • 6 Week Military Winter Fitness Challenge – now through February 18th!  Every Saturday at both 7am and 8:05am!
  • Next Running Boot Camp – Sunday, February 12th at Jen’s house – 11am.  Beginner runners are welcomed!
  • Detox Challenge winner announced Tuesday at Cardio Fusion!  If you’ve been keeping track of detox points, please turn in your journals by Tuesday.  Let’s find out who has logged the most points for the month of January!  Winner wins $50 class card!

 

Thought for the week:  Benefits of Lean Muscle

Sometimes we all need a reminder about why we continue to carve out time, week after week, to eat clean and exercise.  If you have been exercising for a long time and have arrived at that marvelous place we call “fit”, that means your tissue is used to being taxed and responds quickly the minute you start moving with increased blood flow and oxygen to your muscles.  Your cells use glucose in your body and release energy so you can move and do the things you want to do.  This is something your body does automatically and it’s not something you are required to think about it.  But what are the benefits to all of this?  Dr. Josh Axe put together a great article that outlines the benefits of having lean muscle and what it does for us everyday in order to stay healthy and disease free.  He also includes a story about an athlete in 1926 that did something amazing while she drank bone broth!  Check it out when you have a minute.  I encourage all of you to stay focused on moving on a regular basis and eating clean.  Why?  Because you are worth it!

See you in class soon!

Jen

 

By: Dr. Josh Axe

If you had to name the most-inspiring sports story of all time, you might think of moments like:

2016 when Michael Phelps became the most-decorated Olympian of all time
Or 2008, when Usain Bolt shattered the Olympic records and brought three gold medals back to his home country, Jamaica
Or the year 1980, when the Miracle on Ice happened. The 1980 U.S. Men’s Olympic Hockey team defied all odds, and took down the Soviet powerhouse on their way to winning the gold
While all these stories are powerful, there’s one from an athlete you’ve probably never heard of that I want to talk about today.

The athlete’s name is Gertrude Ederle. And the year was 1926.

Gertrude Ederle

She was cheered with confetti at the finish of her race by more two million New Yorkers.

Why?

Because at the age of 19, Gertrude swam across the English Channel.

And she did it in an unusual way. The conditions were tumultuous — so bad, in fact, that many encouraged her to wait until another day.

But she was determined to do it — even if that meant deviating from the course and nearly doubling the mileage of her swim.

And that’s exactly what she did. After her sister slathered her with lanolin, petroleum jelly, olive oil and lard to protect against the cold water (and jellyfish!), she swam across 35 miles of rocky water from Cap Gris-Nez, France, to Kingsdown, on the English coast.

Despite traveling the alternate route, she still set a record of 14 hours and 31 minutes, breaking the previous record by nearly 2 hours.

I love the grit, determination and power behind success stories like this.

But another thing I love is what I discovered Gertrude used to fuel her heroic swim.

Any guess?

Bone broth.

Yes, Grandma’s nutritional secret weapon!

Her companion boat supplied her bone broth as she swam.

Bone broth fuels swimmer – Dr. Axe
And it’s not just great for athletes. We all most likely could use more strength and lean muscle to take on the demands of our daily lives.

6 Benefits of Building Lean Muscle

Whether or not weight loss, or even weight gain, is your primary goal, building lean muscle and promoting physical fitness has benefits beyond just improving your appearance. Of course, a healthy diet and overall healthy lifestyle are primary to overall glowing health, but here are several ways that building lean muscle can support robust health:

1. A Healthy Metabolism

Building strength is crucial for maintaining a strong metabolism as you age. The main reason is that lean muscle plays a significant role in maintaining a healthy weight and general metabolic functions.

For example, lean muscle can help balance blood sugar and support a healthy thyroid and hormones. Generally, the more lean muscle you hold on your frame, the higher your basal metabolic rate is, which means you need more calories just to maintain your weight.

Ever notice that muscular athletes can get away with eating a lot? It’s not just that they’re training for many hours a day; muscle also burn more calories than fat does.

2. A Healthy Heart

Muscle-training and exercise of any kind causes the heart to pump blood more effectively. This can help support healthy blood pressure levels naturally and improve circulation. But that’s not all. The heart is also strengthened when you train your muscles. Just like any other muscle, when it’s routinely put under more pressure, it adapts by gaining the ability to do its job better.

3. Balanced Blood Sugar

Strength training can be a natural blood sugar balancer, since it helps with removal of glucose (sugar) from the blood. Instead, sugar is brought into your muscles and used as fuel.

 

Benefits of building lean muscle – Dr. Axe
 

4. Mood Booster

Some people refer to working out as the body’s natural mood booster. And it’s true!

Biologically, working out reduces stress and is tied to improvements in self-esteem, confidence, the ability to problem-solve, better sleep and emotional health. When you exercise, your body releases endorphins, chemicals that give you a natural high and lift your mood.

5. Boosts Brain Power

Strength training is often tied to brain health, too. In fact, the hormone BDNF, which is naturally stimulated by exercise, helps boost brain power. Exercise also lowers oxidative stress, which is a win when it comes to brain health and overall health.

6. Healthy Joints and Bones

Increasing muscle mass often offers protection for joints and bone. Generally, stronger muscles mean that you rely less on your joints to move around. Exercising has been shown to help keep the back, ankles, knees and hips performing well, while also increasing bone strength and density.


 

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