Strength Changes Everything

Learn why muscle burn is essential for effective workouts and how it indicates the right intensity for fitness results. Embracing discomfort and pushing through are key to activating fast-twitch muscle fibers and utilizing stored energy. Coaches play a crucial role in guiding safely beyond limits for optimal strength gains and overall health benefits.

Join us for this replay from the archives to learn more about life-changing advice and details about pre-diabetes...   Amy and Brian break down the science behind pre-diabetes and how strength training is the most efficient and effective way to escape the negative feedback loop of insulin resistance, systemic inflammation, and weight gain. If you or someone you know has been diagnosed as pre-diabetic, this information could change your life. Approximately 1 in 3 Americans are pre-diabetic, which increases their risk of developing Type 2 Diabetes, heart disease, and stroke, and most people don’t even realize they are at risk. Pre-diabetes also increases the risk of developing Alzheimer’s disease, problems with vision, and amputation later on in life. There are two leading factors to pre-diabetes: exercise and nutrition. As we lose muscle as we age, we develop insulin resistance which exacerbates the problem. High blood sugar levels over time lead to the wearing out of the body’s ability to even produce insulin. The good news is that pre-diabetes is a very modifiable condition that can be positively affected by exercise and proper nutrition. When we condition our muscles, we improve insulin sensitivity. Fast twitch muscle fibers store sugar in the form of glycogen, which removes it from the bloodstream. When muscles resist the effect of insulin, the insulin remains in the bloodstream at elevated levels and leads to systemic inflammation. Systemic inflammation is the root cause of all the health issues mentioned. Unlike acute inflammation, you don’t feel systemic inflammation except for the symptoms of the diseases and the effects of aging. The most important lifestyle recommendations are to start eating a whole food diet, eliminate high carbohydrates and refined sugars, and then begin strength training. A1C is the measurement of how saturated your red blood cells have become over a 90 day period. Whole food and whole effort strength training are how to keep that number in the safe range. Only strength training can target the fast twitch muscle fibers which are directly related to A1C levels in your body. People can experience tremendous improvements in their A1C levels over a short period of time just by implementing a strength training program in their life. If your doctor has diagnosed you as pre-diabetic, they are going to recommend exercise, and whole effort strength training is your best bet. Research shows that losing the first 5% of your body weight confers the majority of the health benefits, which is good because that means it’s easier to see results in a short period of time. Diabetes predisposes you to weight gain, but the reverse is also true. Elevated insulin levels, weight gain, and insulin resistance act on each other, which leads to a dangerous feedback loop. The best way to break the cycle is smart and brief strength training sessions.   Link: exercisecoach.com     This podcast and blog are provided to you for entertainment and informational purposes only. By accessing either, you agree that neither constitute medical advice nor should they be substituted for professional medical advice or care. Use of this podcast or blog to treat any medical condition is strictly prohibited. Consult your physician for any medical condition you may be having. In no event will any podcast or blog hosts, guests, or contributors, Exercise Coach USA, LLC, Gymbot LLC, any subsidiaries or affiliates of same, or any of their respective directors, officers, employees, or agents, be responsible for any injury, loss, or damage to you or others due to any podcast or blog content.

Join us for this replay from the archives to learn more about the Exercise Coach's strong business model...   Amy and Jesse Hudson explore the reasons the Exercise Coach saw phenomenal growth over the past 18 months while other fitness brands struggled to stay open. Learn about the key differences in the business model that make the Exercise Coach a great franchise to open, and why the community of franchisees that support one another is the secret ingredient to franchise success. Jesse is the National Franchise Director for the Exercise Coach. His job is to work with franchise candidates and educating them on what it means to open an Exercise Coach location and recruiting quality business owners to help continue the company’s growth. The last year was notoriously difficult for the fitness industry. Jesse had the opportunity to write an article last year detailing the growth of the Exercise Coach during the Covid pandemic in a national franchise journal. The number one factor that Jesse identified of the Exercise Coach brand was the one-to-one service delivery. Coach-led exercise environments have shown that they deliver excellent results, and this operating model has proven to be very resilient over the last year and really set the Exercise Coach apart from the traditional gyms. Even during restrictions, the Exercise Coach was able to train and cater to the same number of clients. The fact that it’s a personal training brand that doesn’t need as many clients in a single room has kept the Exercise Coach as a very desirable option for franchisee candidates. One thing that franchise candidates notice when they go through the process is the strength of the culture of the company. Without a good relationship between the franchisee and the franchisor, the brand suffers but people saw that Exercise Coach was a brand that went above and beyond to support franchisees. In franchise evaluation, there is a process called validation where you independently verify the information you’re receiving. This was another major factor in the growth of the Exercise Coach as existing franchisees felt well taken care of. The third component of the Exercise Coach’s strong growth is the franchise owners themselves. For most franchise owners, it’s their first time in business and 2020 was a time where many people questioned their decisions. When you go through a crisis, you can’t be certain what’s going to happen but Exercise Coach franchisees really came together to help offer each other advice and support on how to deal with the challenges over the past year. As unfortunate as it is to go through something like the pandemic, in some ways, it does reveal the strength or the weakness in a brand, and we can definitely say that the pandemic revealed a lot of strength within the Exercise Coach. The Exercise Coach is positioned for even greater growth in 2021. There are currently over 120 locations operating right now, with an additional 100 territories coming in the US. The long-term development goal is to open 50-60 territories each year going forward. There is a wave coming. People want to get in shape and spend money on themselves and their families again. The Exercise Coach continues to be one of the strongest fitness franchises in the industry and many investors are recognizing that. The high-tech and completely personalized approach is the future of fitness, and more people and investors are realizing that and coming on board. It’s much easier to walk into a system already in place and run with it, opening a franchise is a great way to start. Jesse believes that the Exercise Coach is going to be the best in fitness over the next three to five years.   Link: exercisecoach.com     This podcast and blog are provided to you for entertainment and informational purposes only. By accessing either, you agree that neither constitute medical advice nor should they be substituted for professional medical advice or care. Use of this podcast or blog to treat any medical condition is strictly prohibited. Consult your physician for any medical condition you may be having. In no event will any podcast or blog hosts, guests, or contributors, Exercise Coach USA, LLC, Gymbot LLC, any subsidiaries or affiliates of same, or any of their respective directors, officers, employees, or agents, be responsible for any injury, loss, or damage to you or others due to any podcast or blog content.

Join us for this replay from the archives to learn more about misconceptions about machines and if free weights or machines are better...   Amy and Brian settle the age-old debate of which one is better: free weights or machines? Learn about some common misconceptions about machines that prevent people from getting the fitness results they want in the timeframe they want, and why free weights can lead to reduced strength gains and a higher risk of injury. Spoiler alert: You’re not going to find any free weights at any of the Exercise Coach locations and for good reason. There is a significant strength training advantage to using machines over free weights and it has to do with the purpose of exercise. The results we want from exercise are muscle and neurological adaptations, and that happens when we expose the body to the right type of muscle loading for the right length of time. You can get those results from free weights, but they come with tradeoffs, whereas machines minimize what you need to learn so you can focus on what matters most. Your body doesn’t know or care if you’re lifting a dumbbell, or you’re working on a weight machine, or an isokinetic high tech strength machine, lifting a bag of dirt, or bodyweight exercises. It all has to do with muscle activation and fatigue. The Exercise Coach uses machines because it helps people focus and feel confident in what they are doing without having to worry about the risk of injury. Using a machine will position yourself specifically to do that exercise. You won’t have to worry about the variables and skills associated with using free weights. Machine weights create an on-ramp for anyone to begin exercising and democratize high-intensity strength training. Research shows that high intensity strength training is safe for anyone and targets what matters most, which is age-related skeletal muscle loss. When we effectively and optimally work our muscles, every system of the body gets better as well. Using biomechanically correct machines is the easiest way to introduce people to high-intensity strength training. Many of the conventional exercise methods don’t make it possible for the vast majority of people to safely and confidently engage with high level strength training. One of the objections that people will bring up against using machines has to do with stabilizer muscles, but it’s actually an argument against free weights. The requirement of balancing free weights prevents you from actually applying the optimal stimulus to your muscles. Every muscle in the body can act as a stabilizer muscle. Machines can help you target those muscles directly, instead of relying on free weight exercises to hit them as a side effect. There is no such thing as muscles specific to “real world” applications. There are just muscles, and research shows that strength gains generated from machines do transfer to other types of activities. At the College of New Jersey, researchers found that people using Exerbotics machines developed strength that transferred to free weight and calisthenic exercises as well. The reverse is not always true. There is a lot of skill involved in moving free weights around, that it doesn’t necessarily transfer to other areas of life. Strength Coach clients often report back that they have noticed that everyday activities like carrying the groceries or golfing get so much easier, which are great examples of how strength changes everything. People don’t want to spend a lot of time at the gym and they don’t have to. With a science-based approach to strength training, people can get the results that matter most to them in brief and safe training sessions.   Link: exercisecoach.com     This podcast and blog are provided to you for entertainment and informational purposes only. By accessing either, you agree that neither constitute medical advice nor should they be substituted for professional medical advice or care. Use of this podcast or blog to treat any medical condition is strictly prohibited. Consult your physician for any medical condition you may be having. In no event will any podcast or blog hosts, guests, or contributors, Exercise Coach USA, LLC, Gymbot LLC, any subsidiaries or affiliates of same, or any of their respective directors, officers, employees, or agents, be responsible for any injury, loss, or damage to you or others due to any podcast or blog content.

Join us for this replay from the archives to learn more about how you can use more effort in less time...   Amy and Brian go into the science behind eccentric overload and why this little-understood movement is responsible for the incredible gains in strength Exercise Coach clients experience in their first six sessions. Find out what eccentric overload is and how to optimize your exercise so you can use more effort in less time, and see greater results. Eccentric training is well understood by research labs and high-level coaches but it’s not the most common idea for your average exerciser. It’s built into the unique way that makes Exerbotics so effective. Eccentric is simply a muscle contraction. All your muscles ever do is generate force by either contracting or detracting, and an eccentric motion is when you are attempting to shorten your muscles but the load is so great that your muscles actually lengthen. A good example is the bicep curl. When you bend your elbow to lift the dumbbell, that is the concentric portion of the muscle action. When you lower the weight is the eccentric portion. The trouble is that bicep curls are not a great eccentric training exercise. Research shows that we get better fitness results when we overload and meaningfully tax our eccentric strength. This is difficult to do with traditional exercises but is built into how the Exerbotics machine functions. There is a mechanical mismatch with gravity-based exercises. You can only lower what you first lifted, which means you can never fully optimize the exercise for the eccentric portion of the movement. You need 40% more resistance in order to effectively work your muscles eccentrically, and it’s even greater as your muscles fatigue. We need a way to apply an appropriate resistance eccentrically if we are going to tap into the benefits of eccentric training. Exerbotics is a connected strength training technology that adapts to each user’s ability and strength in concentric and eccentric movements. This allows Exercise Coach clients to give more effort in less time by capitalizing on every second of every rep. With an increase in the quality of the exercise stimulus, comes a decrease in the time spent to get results. Research shows that you are going to get strength gains that are twice as good when you can perform effective eccentric overload. You can also gain benefits to hypertrophy in shorter periods of time compared to traditional methods. Eccentric training also increases flexibility because of the increased extensibility of the muscles involved. The benefits also extend to the metabolic systems of the body. Recent research has shown improvements in cholesterol profile and a general reduction in systemic inflammation in the body. When we perform effective eccentric training we get the fitness results we want in less time, and while feeling less demanding. Eccentric training uses fewer muscle fibers but they are generating more force, which makes it a super stimulus for those muscles. The most basic exercises and protocols are automatically built into the programs of the Exercise Coach. In only six sessions at The Exercise Coach, over 7000 women saw a 33% increase in overall strength. Compare that to traditional exercises, where it can take over a year to achieve the same results.   Link: exercisecoach.com     This podcast and blog are provided to you for entertainment and informational purposes only. By accessing either, you agree that neither constitute medical advice nor should they be substituted for professional medical advice or care. Use of this podcast or blog to treat any medical condition is strictly prohibited. Consult your physician for any medical condition you may be having. In no event will any podcast or blog hosts, guests, or contributors, Exercise Coach USA, LLC, Gymbot LLC, any subsidiaries or affiliates of same, or any of their respective directors, officers, employees, or agents, be responsible for any injury, loss, or damage to you or others due to any podcast or blog content.

Join us for this replay from the archives to learn more about the science and principles behind strength training...   Brian and Amy explore the scientific research that shows that strength training is the ultimate exercise for combatting the aging process, getting into the best shape of your life, and how those principles are applied to every workout session at the Exercise Coach. Over the past few months, Brian has been working on the Strength Changes Everything Scientific Support Paper. It has hundreds of scientific resources and is designed to help people dive deeper into the science of strength training. Sarcopenia, the age related loss of strength and muscle, can be prevented and reversed. An effective intervention must target fast-twitch muscle fibers, as sarcopenia selectively affects those cells. Decades of research have led to methods that are motivating and effective for people at all fitness levels. Brian co-wrote the support paper with Dr. James Fisher, Matt Essex, and Jeremy Bourgeois. The paper is structured by introducing readers to sarcopenia and its impact on muscle loss in aging, and on society at large. When we perform science-based strength training, it changes every system of the body for the better. It also fundamentally changes what is required to get fit and healthy in less time. This paper is for anyone that wants to feel inspired and motivated by what is possible with strength training. If you’ve experienced the effects of aging, this paper will show you that you are not disqualified from being in the best shape of your life. The research continues to show that strength training is the best way to combat the aging process. This foundation will help coaches take their conviction and confidence for what they do to the next level. The paper is scientific but still approachable for the average person. It is the encapsulation of years of scientific research that will help you understand the philosophy of strength training and how the Exercise Coach puts it into practice.   Link: exercisecoach.com exercisecoach.com/scientificsupport     This podcast and blog are provided to you for entertainment and informational purposes only. By accessing either, you agree that neither constitute medical advice nor should they be substituted for professional medical advice or care. Use of this podcast or blog to treat any medical condition is strictly prohibited. Consult your physician for any medical condition you may be having. In no event will any podcast or blog hosts, guests, or contributors, Exercise Coach USA, LLC, Gymbot LLC, any subsidiaries or affiliates of same, or any of their respective directors, officers, employees, or agents, be responsible for any injury, loss, or damage to you or others due to any podcast or blog content.

Join us for this replay from the archives to learn more about the benefits of strength training in a fun manner...   In the midst of preparing for the upcoming National Exercise Coach Conference, Brian and Amy play a game of trying to name as many benefits of strength as they possibly can without repeating themselves. As you would expect of something as important to your long-term health and performance as strength training, the ensuing list is ridiculously long and comprehensive. With the National Exercise Coach Conference approaching rapidly, Amy came up with a game to play on the podcast while Brian is busy getting preparations underway. The rules are simple: Take turns naming a specific benefit of strength training until someone gets stumped. The first batch of short and long-term benefits to strength training include: increased bone density, improved metabolism, decreased gastrointestinal transit time, decreased systemic inflammation, enhanced flexibility, improved cognition and brain function, increased level of brain-derived neurotrophic factor, lower blood pressure, increased longevity, and decreased disease risk. Diseases that have a reduced risk are: Alzheimer’s and dementia, stroke, type 2 diabetes, coronary artery disease, and autoimmune diseases. Further benefits of strength training include: increased vertical jump, an easier time getting off the floor and going up the stairs, increased sarcomerogenesis, increased energy, mitochondrial biogenesis, decreased joint pain, improved body image and self-confidence, improved spinal ability, improved cardiovascular health and function, enhanced joint mobility, it helps facilitate and maintain fat loss, it reduces serum insulin levels and improves insulin sensitivity, improved postprandial blood sugar, anti-aging effects, improved circulation, improved muscle density, the release of healthy muscle derived hormones, destressing, a lower resting heart rate, greater endurance, improved mood, better sleep, increased HDL, reversing sarcopenia, overall improvements in general performance in all areas of life. This gigantic list of health benefits is the reason there is the quote: “If there was a pill that contained all the benefits of exercise it would be the most widely prescribed pill in the world.”   Link: exercisecoach.com     This podcast and blog are provided to you for entertainment and informational purposes only. By accessing either, you agree that neither constitute medical advice nor should they be substituted for professional medical advice or care. Use of this podcast or blog to treat any medical condition is strictly prohibited. Consult your physician for any medical condition you may be having. In no event will any podcast or blog hosts, guests, or contributors, Exercise Coach USA, LLC, Gymbot LLC, any subsidiaries or affiliates of same, or any of their respective directors, officers, employees, or agents, be responsible for any injury, loss, or damage to you or others due to any podcast or blog content.

James Fisher, an expert in the science of strength and exercise, discusses the truth about exercise. Learn how many exercises you really need, why 'cardio' exercises aren't necessary, and how reducing range of motion can prevent injury while still achieving fitness results. Discover the balance between workout volume and frequency, and how increasing exercise volume can impact recovery time. The relationship between strength and endurance is also explored, with studies showing that as strength increases, endurance also improves.

Brian Cygan interviews James Fisher, an exercise scientist, about the science of strength. They discuss the proper level of resistance during training, the threshold for optimal results, and exercises to avoid. Fisher emphasizes evidence-based resistance training and the mountain of evidence supporting the health benefits. He also highlights the importance of muscle contraction, intensity of effort, and volume in strength training. They further discuss the effectiveness of the squat exercise for elite athletes and average individuals pursuing better health.

Join us for this replay from the archives and learn more about why supervision is key to effective workouts...   When it comes to fitness results, the key to rapid, positive changes is having a coach who  can give you the accountability and motivation you need to work harder and more effectively while still being safe. Brian Cygan and Amy Hudson discuss why supervision is the key to effective strength training, and how when that’s combined with the digital feedback at the Exercise Coach, you can achieve the fitness results you’ve always wanted.   It’s been said that the most forgotten variable in strength training is supervision. There is plenty of research that verifies the personal health benefits of strength training but we need to remember that the vast majority of those studies are supervised. The researchers are effectively acting as personal trainers who are supervising and providing motivation and guidance. Other studies have shown that supervised strength training leads to greater strength increases than unsupervised training. The smaller the coach’s class size, the greater the effect. When researchers looked at supervised strength training with seniors, they found that when the supervision stops the results diminish or regress, even if the participant continues in a program on their own. The supervision of strength training is the key to making it effective. At the Exercise Coach, the coaches are present to make a difference in three areas: safety, effectiveness, and efficiency. When we talk about safety we are referring to not only keeping a session injury-free, but also that workouts can be continued over the long-term. A qualified professional is going to be watching the form and techniques used while also choosing the right loads and machines for the task. Your workouts should be designed for you and your body, focusing on your current levels of fitness, strength, and ability. The effectiveness of an exercise session is determined by the level of stimulus being applied to the body. Effort levels are of paramount importance and supervision provided by a personal trainer has to bring about higher levels of effort than an individual could manage on their own. Studies have shown that people are capable of producing more force and working harder when someone is present and giving them verbal encouragement and accountability. Digital feedback from the exercise machines, when combined with supervision, further increases a person’s ability to produce force. In order for strength training to be effective, you have to pay close attention to form and technique. This is something that a trainer can provide more effectively than someone exercising on their own. Many people fail to achieve the fitness results they are looking for from exercise because they are unable to exercise at the right intensity. It’s also possible to work at too high of an intensity and get injured. A coach helps you achieve the optimal intensity for your body. The Exercise Coach creates plans that are personalized and optimal for each individual. When it comes to efficiency, clients never have to wonder which muscles to exercise or what to do next. The coaches get everything set up according to plan. This allows the client to focus on their form and their goal and makes it possible to deliver those results with a 20-minute workout. When you work harder, it decreases the time it takes to see improvements in your fitness, which is why we optimize every second of every workout. A trainer’s supervision means that you are going to work harder, but the encouragement of a good team will make it enjoyable.   Link: exercisecoach.com     This podcast and blog are provided to you for entertainment and informational purposes only. By accessing either, you agree that neither constitute medical advice nor should they be substituted for professional medical advice or care. Use of this podcast or blog to treat any medical condition is strictly prohibited. Consult your physician for any medical condition you may be having. In no event will any podcast or blog hosts, guests, or contributors, Exercise Coach USA, LLC, Gymbot LLC, any subsidiaries or affiliates of same, or any of their respective directors, officers, employees, or agents, be responsible for any injury, loss, or damage to you or others due to any podcast or blog content.