The Small Group Effect: How Training Together Can Lead to Big Results

At Avos Strength, we believe that strength and fitness are about more than just the weight you lift or the miles you run. It’s about the environment you create, the people who support you, and the results you achieve together. Small group training offers an ideal balance of personalized attention and community-driven motivation, helping you unlock your potential in ways that solo training simply can’t.

What Is Small Group Training?

Small group training at Avos Strength combines the expertise of personalized coaching with the camaraderie of training alongside others. Our sessions are designed for groups that you create yourself, ensuring that each participant receives individualized feedback while benefiting from the energy of a group setting. It’s a cost-effective way to access high-quality coaching while building connections with like-minded individuals.

Why Small Groups Work

1. Personalized Attention Without the Price Tag

One-on-one training is excellent for targeted results, but small group training allows for tailored coaching at a fraction of the cost. At Avos Strength, we assess each participant’s needs, past injuries, and goals to ensure that your program works for you—even in a group setting.

2. Accountability Through Community

Training in a group fosters accountability. When you’ve got a group of people cheering you on and expecting you to show up, it’s easier to stay consistent. At Avos Strength, our clients often find that their group becomes a source of encouragement and inspiration, pushing them to show up and give their best.

3. Healthy Competition Drives Progress

Friendly competition can be a powerful motivator. Seeing your peers work hard inspires you to do the same. Whether it’s hitting a new personal best on a lift or mastering a challenging movement, the group dynamic helps you push beyond your limits.

4. Stronger Together

Training in a small group builds a sense of community. Our clients often say that their group feels like a team, celebrating milestones together and supporting each other through challenges. It’s not just about getting stronger physically; it’s about building a support system that lifts you up.

What to Expect in Small Group Training at Avos Strength

• Customized Programs: Each participant follows a program tailored to their goals and abilities, designed by Evelyn Calado, a registered Kinesiologist and CSCS-certified strength coach with over a decade of experience.

• Expert Coaching: With close oversight, you’ll learn proper form, progress safely, and address your individual needs.

• Flexible Scheduling: Create your own group and book sessions that fit your schedule. We’ll work with you to find times that accommodate everyone in your group.

• Hybrid and Remote Options: Can’t always make it to the gym? No problem. Our app-based programs allow you to stay consistent, whether you’re training in person or remotely.

The Avos Strength Difference

At Avos Strength, we’re committed to building strong foundations for every client. Our small group training is rooted in science and tailored to individual needs, ensuring you’re not just working out—you’re training with purpose. We prioritize quality over fads, focusing on long-term results and a sustainable approach to health and fitness.

Whether you’re a beginner or an experienced athlete, small group training at Avos Strength offers the guidance, motivation, and community you need to succeed. Ready to see how the small group effect can lead to big results? Let’s get started.

Train. Play. Repeat.

How to Stay Fit While Traveling: Tips and Tricks

Traveling is one of life’s greatest joys—it allows you to explore new places, try new foods, and step out of your daily routine. But for those dedicated to their training, it can feel like every trip is a setback. How do you keep moving forward when your schedule is unpredictable, and access to equipment is limited?

The good news is that staying fit while traveling doesn’t have to be complicated or time-consuming. With a bit of planning and creativity, you can maintain your strength, mobility, and overall fitness no matter where you go.

Here are some practical tips and strategies that have worked for me and my clients over the years:

1. Plan Ahead

A little preparation goes a long way. Researching gyms, parks, or hotel fitness centers at your destination ensures you’re not caught off guard. When I travel, depending on the type of trip, I adjust my approach. If I’m staying in one location, I always look for hotels with gyms or find a local gym nearby. Knowing your options ahead of time saves you stress and keeps your routine intact.

2. Prioritize Movement Over Perfection

You don’t need a perfect session to make progress. Focusing on staying active—whether it’s a quick mobility session, a bodyweight workout, or a long walk—keeps you consistent without added stress.
Your training sessions don’t have to be long—30 to 45 minutes is plenty. After all, it’s vacation! Sometimes taking a break is exactly what your body needs to recover and come back stronger. If your trip is a week or less, embracing the change of pace can actually enhance your long-term progress.

3. Choose Active Adventures

Traveling offers endless opportunities to stay active while exploring new places. Instead of opting for passive activities like a bus tour, try a walking tour or rent bikes to explore a new city. When planning excursions, choose active options like hiking, snorkeling, or paddleboarding. These activities keep you moving and allow you to experience your destination in a whole new way.

4. Pack Travel-Friendly Equipment

Bringing the right gear can make all the difference. Resistance bands, a jump rope, or sliders are great lightweight options. My favorite, though, is the TRX suspension trainer. It’s portable, versatile, and perfect for targeting your back—one of the hardest areas to train without access to gym equipment.

5. Make Use of Your Surroundings

Hotel rooms, parks, or beaches can double as great workout spaces. Bodyweight exercises like squats, push-ups, planks, and lunges are versatile and effective no matter where you are.
Don’t overlook playgrounds! Monkey bars and other equipment can be great for bodyweight movements like pull-ups or hanging leg raises.

6. Keep It Simple or Get a Plan

Consistency is key when training while traveling. Having a basic workout template—like alternating push, pull, and lower-body movements—ensures you can adapt to your environment.
If you’re unsure how to structure your workouts, consider having your coach design a custom plan. Whether you have access to a full gym, a hotel fitness center, or just your own bodyweight, a tailored program removes the guesswork and keeps you on track.

Need help staying on track during your travels? I can design a custom program tailored to your specific needs and available equipment. Click here to book a personalized travel program through Avos Strength.

7. Stay Mindful of Nutrition

Vacations are a time to enjoy yourself, and food is often a big part of the experience. It’s okay to splurge a little here and there—but try to avoid turning every meal into an all-you-can-eat buffet. Overindulging in high-calorie, low-nutrient foods for a week or more can leave you feeling sluggish and lead to significant weight gain.
To strike a balance, prioritize healthier options most of the time. Choose lean proteins, vegetables, and whole grains when you can, and enjoy richer foods in moderation. Pair this with staying active, and you’ll return from your vacation feeling refreshed, not weighed down by your choices.

Why Strength Training Is Essential for Women in Their 30s

If you’re a woman in your 30s, you’ve likely started to hear the term “muscle loss” more often—and for a good reason. Beginning in your 30s, women can lose about 3-5% of muscle mass per decade if they’re not engaging in strength training. This decline, known as sarcopenia, doesn’t just affect your ability to stay active but also impacts your metabolism, bone density, and overall quality of life. So let’s talk about why lifting weights and building muscle is one of the best things you can do for your body and your long-term health.

What Does It Mean to Build Muscle?

Building muscle isn’t about looking bulky—it’s about preserving and enhancing your lean body mass. Muscle is metabolically active tissue, meaning it burns calories even when you’re at rest. The more muscle you have, the more energy your body uses throughout the day, which can make it easier to manage body fat levels. Additionally, having more muscle mass supports joint health, improves posture, and helps you maintain independence as you age.

Why Muscle Loss Matters

Starting in your 30s, your body naturally begins losing muscle mass unless you actively work to maintain or build it. This decline can:

• Lower your metabolism: Less muscle mass means fewer calories burned at rest.

• Increase fat storage: Without strength training, your body composition can shift toward higher fat percentages, even if your overall weight doesn’t change.

• Impact daily function: Everyday tasks like carrying groceries or playing with kids can become harder.

• Weaken bones: Muscle-strengthening exercises stimulate bone growth, reducing the risk of osteoporosis.

The Science Behind Strength Training

Research consistently shows that strength training is one of the most effective ways to combat muscle loss. Unlike cardio, which primarily burns calories during the activity, strength training creates a lasting metabolic boost through a process called excess post-exercise oxygen consumption (EPOC). This means your body continues to burn calories as it repairs and rebuilds muscle tissue after your session.

The Misconceptions About “Toning”

Many women express a desire to “get toned,” but what does that really mean? “Toning” is simply a combination of building muscle and reducing body fat to reveal that muscle. To achieve this, you need to lift weights with enough intensity to stimulate muscle growth and follow a consistent, progressive program. Activities like switching up workouts every week or focusing solely on cardio won’t build the muscle needed for that “toned” look.

Benefits of Building Muscle for Women in Their 30s

1. Improved Metabolism: More muscle mass means your body burns more calories throughout the day.

2. Fat Loss: Muscle tissue uses energy, helping you burn fat more efficiently.

3. Bone Health: Weight-bearing exercises strengthen bones and reduce the risk of osteoporosis.

4. Hormonal Balance: Strength training can improve insulin sensitivity and regulate other hormones tied to stress and metabolism.

5. Mental Health: Lifting weights has been shown to reduce anxiety, improve mood, and boost confidence.

6. Longevity: Strength training supports better balance and mobility, reducing the risk of falls and injuries as you age.

Common Mistakes That Sabotage Progress

• Going Through the Motions: Lifting without intention or intensity won’t challenge your muscles enough to grow.

• Chasing the Burn: Prioritize progressive overload (gradually increasing weights, reps, or sets) over just “feeling the burn.”

• Skipping Rest Periods: Adequate rest between sets allows you to lift heavier, which promotes muscle growth.

• Not Tracking Progress: Without tracking, it’s hard to measure improvement or identify areas to adjust.

• Inconsistent Programming: Random workouts won’t deliver the same results as a structured plan.

How to Build Muscle Effectively

1. Lift Heavy: Don’t be afraid of heavier weights. Training close to failure (when you can’t do another rep with good form) is key.

2. Progressive Overload: Gradually increase the challenge by adding weight, reps, or sets over time.

3. Consistency: Stick with a program for several weeks to master exercises and track improvements.

4. Nutrition Matters: Fuel your body with enough protein and carbs to perform well and recover effectively. Aim for about 0.7-1.0 grams of protein per pound of body weight daily.

5. Rest and Recovery: Sleep is essential for muscle repair and growth. Aim for 7-9 hours per night.

A Plan for Your 30s and Beyond

By incorporating strength training into your routine, you’re not just building muscle—you’re investing in your future health. Focus on compound movements like squats, deadlifts, presses, and rows that target multiple muscle groups. Combine these with accessory exercises to address specific areas, and don’t forget to celebrate your progress along the way.

If you’re unsure where to start, consider working with a coach to create a tailored program. At Avos Strength, we specialize in helping women build strength and confidence with evidence-based training plans that fit your lifestyle. Let’s take the guesswork out of your training and help you build a stronger, healthier you.

Ready to lift? Let’s get started!

Why Your Heart Rate Lowers as You Age: Resting and Maximum Heart Rate Explained

As we age, our bodies undergo numerous changes, and one of the most noticeable in terms of physical activity is the way our heart rate behaves. From resting heart rate to maximum heart rate during exercise, understanding these changes can help us maintain optimal health and fitness as we grow older. In this post, we’ll dive into the science of heart rate, the impact of aging, and what peer-reviewed research tells us about these changes.

Resting Heart Rate (RHR) and Aging

Your resting heart rate (RHR) is the number of times your heart beats per minute when you are at rest, such as while sitting quietly. For most adults, a healthy RHR ranges from 60 to 100 beats per minute (bpm), though highly fit individuals may have a lower RHR, often between 40 to 60 bpm.

How RHR Changes with Age:

As you age, your resting heart rate may change slightly due to:

• Reduced SA Node Efficiency: The sinoatrial (SA) node, which acts as the heart’s natural pacemaker, can lose some of its cells over time, leading to a slower baseline heart rate.

• Stiffening of the Heart Muscle: The heart muscle may become less elastic, impacting how efficiently it pumps blood.

Despite these changes, regular physical activity can keep your RHR within a healthy range. Studies have shown that individuals who engage in regular aerobic exercise maintain a lower RHR as they age compared to sedentary individuals.

Why a Lower RHR is Good:

A lower RHR indicates that your heart is more efficient at pumping blood, which is often a marker of good cardiovascular health. For example, a trained endurance athlete’s RHR may be as low as 40 bpm because their heart is capable of pumping more blood with each beat.

Maximum Heart Rate (MHR) and Aging

Your maximum heart rate (MHR) is the highest number of beats per minute your heart can achieve during intense physical activity. It is an important measure for determining exercise intensity zones and decreases predictably with age.

The Formula:

A widely used formula to estimate MHR is: MHR = 220 – age

For example:

• At age 30: Estimated MHR = 190 bpm

• At age 50: Estimated MHR = 170 bpm

• At age 70: Estimated MHR = 150 bpm

Why MHR Decreases:

• Reduced Responsiveness: Aging affects the cardiovascular system’s ability to respond to stress. The heart’s beta-receptors, which mediate responses to adrenaline, become less sensitive over time.

• Efficiency Adjustments: A lower MHR doesn’t necessarily mean your heart is weaker; it’s part of the body’s natural adjustment to aging.

Note on Accuracy:

The most accurate way to determine your maximum heart rate is through testing, such as a graded exercise test under supervision. However, the age-predicted formula works well for most people as a general guideline.

Research Insights on Heart Rate and Aging

Peer-reviewed research provides valuable insights into how heart rate changes across different age groups and fitness levels:

1. Study on RHR Trends: A study published in The American Journal of Cardiology (2017) tracked RHR trends in over 90,000 participants. Researchers found that active individuals maintained lower RHRs throughout life compared to their sedentary counterparts. For instance, fit men and women in their 50s had RHRs averaging 58 bpm, while sedentary individuals of the same age averaged 70 bpm.

2. MHR and Age Study: Research from the Journal of the American College of Cardiology (2014) highlighted that MHR declines approximately 6-10 bpm per decade after the age of 20. This decline is consistent regardless of fitness level but can be slightly mitigated by regular high-intensity interval training (HIIT).

3. Athlete vs. Non-Athlete Comparisons: A study in Sports Medicine (2021) compared heart rate values between endurance athletes and non-athletes. At age 60, endurance athletes’ MHR was about 10 bpm higher than non-athletes, suggesting that maintaining cardiovascular fitness can slow the decline in heart rate.

Practical Implications for Exercise

Understanding your heart rate can help you tailor your exercise regimen as you age:

1. Monitor Your RHR: Use a heart rate monitor or smartwatch to track your resting heart rate over time. Significant changes may indicate overtraining or other health issues.

2. Adjust Intensity Zones: Use your age-predicted MHR to define your exercise intensity zones:

   • Zone 1: 50-60% of MHR (light activity)

   • Zone 2: 60-70% of MHR (moderate effort)

   • Zone 3: 70-85% of MHR (vigorous exercise)

   • Zone 4-5: 85-100% of MHR (high-intensity efforts)

   Alternatively, a more personalized method involves calculating your heart rate reserve (HRR), which uses both your RHR and MHR. The formula is:

   HRR = MHR – RHR

   You can then determine target zones as percentages of your HRR, added back to your RHR. Many experts consider this approach more accurate for setting intensity levels.

3. Incorporate Variety: Engage in aerobic, strength, and flexibility training to maintain heart health and overall fitness. Activities like walking, swimming, strength training, and yoga can support cardiovascular function at any age.

4. Listen to Your Body: While heart rate is a helpful guide, always prioritize how you feel during exercise. Fatigue or difficulty recovering may signal a need to adjust your workout intensity.

Key Takeaways

• Resting Heart Rate: A lower RHR is a marker of good cardiovascular health, achievable through regular exercise.

• Maximum Heart Rate: Naturally declines with age but remains a valuable guide for exercise intensity.

• Heart Rate Reserve: Using both RHR and MHR to calculate HRR can provide more precise training zones.

• Stay Active: Regular physical activity can mitigate some age-related changes and promote lifelong heart health.

By staying informed and proactive, you can use heart rate as a tool to maintain fitness and health at every stage of life. Always consult with a healthcare provider if you’re unsure about your heart rate trends or exercise routine.

The Other 99%: What Happens Outside the Gym Matters Most

We all know the value of training, but let’s zoom out and look at the bigger picture. On average, most people are awake for about 16 hours a day. Multiply that by seven days, and you’re looking at 112 waking hours in a week.

Now, consider this: if you're training with us twice a week, that's just 2 hours out of 112—1.8% of your total waking hours. Even if you’re training three times a week, that’s only 3 hours, or 2.7%. That leaves over 97% of your time spent outside the gym—the other 99%.

Why the Other 99% Matters

Training is a crucial piece of the puzzle for building strength, improving mobility, and enhancing overall health. But those 2–3 hours a week won’t lead to significant changes if the other 99% of your time isn’t aligned with your goals.

What you do outside the gym can either amplify or undermine your efforts. Here’s what to focus on:

1. Sleep Quality and Quantity

Sleep is one of the most underrated factors in health and performance. Adults need 7–9 hours of quality sleep each night for optimal recovery, energy, and mental clarity. Without it, you’re limiting your ability to recover from training and build strength.

• Why it matters: Sleep regulates hormones like growth hormone and cortisol, which are essential for muscle repair, fat loss, and managing stress.

• What to do: Go to bed before midnight, keep a consistent sleep schedule, and create a bedtime routine that minimizes screen time and promotes relaxation.

2. Nutrition

The fuel you put into your body is just as important as the work you do in the gym. Without proper nutrition, your energy levels, muscle repair, and overall progress can suffer.

• Whole foods: Base your meals on nutrient-dense, unprocessed foods.

• Protein: Aim for 0.7–1.0 grams of protein per pound of body weight daily to support muscle repair and training goals.

• Hydration: Drink at least 2–3 liters of water a day to stay hydrated, which aids recovery and overall health.

3. Daily Movement

If you’re like most people, much of your day is spent sitting—at a desk, in the car, or on the couch. While sitting is inevitable in many cases, sitting for extended periods can take a toll on your health.

The dangers of prolonged sitting:

• Muscle imbalances and tightness: Sitting for long periods shortens your hip flexors and hamstrings, which can lead to poor posture, lower back pain, and reduced mobility.

• Poor circulation: Extended sitting decreases blood flow, especially in the lower body, which can increase the risk of blood clots and fatigue.

• Metabolic slowdown: When you sit for too long, your calorie burn decreases, and insulin sensitivity can drop, increasing the risk of weight gain and metabolic issues.

• Spinal health issues: Constant sitting puts pressure on your lumbar spine, potentially leading to disc degeneration or discomfort.

• Impact on longevity: Research links prolonged sedentary behavior with a higher risk of chronic diseases like heart disease, diabetes, and even early death.

What to do about it:

• Move frequently: Stand, stretch, or take a short walk every 30–60 minutes.

• Incorporate walking: Aim for 8,000–10,000 steps a day to keep your body active and combat the effects of prolonged sitting.

• Stretch or foam roll: Address muscle tightness and improve mobility from sitting too much.

4. Stress Management

Stress is a silent progress killer. Whether it's work, family, or daily pressures, unchecked stress can lead to overtraining, disrupted sleep, and poor recovery. Managing stress is crucial for optimizing your training and overall well-being.

What to do:

• Breathing exercises: Spend 5 minutes daily practicing deep diaphragmatic breathing to lower stress and activate your parasympathetic nervous system (the "rest and digest" mode).

• Mindfulness practices: Activities like yoga, meditation, or even a quiet walk can help reduce stress.

• Unplug and unwind: Limit screen time, especially before bed, and create moments in your day to disconnect and recharge.

5. Recovery

Recovery is where the magic happens. Training stresses your body, and recovery allows it to repair and grow stronger. Without proper recovery, you’re risking slower progress, burnout, and injury.

Recovery strategies:

1. Foam Rolling: Helps release muscle tension, increase blood flow, and improve mobility.

2. Massage: Promotes relaxation and alleviates soreness.

3. Yoga or Stretching: Reduces muscle tightness, enhances flexibility, and encourages mindfulness.

4. Sleep and nutrition: As mentioned earlier, these are the foundation of recovery.

6. Don’t Forget About Cardio

While strength training is foundational, many clients neglect cardiovascular exercise, which is essential for overall health and recovery.

• Why it matters: Cardio strengthens your heart, improves circulation, enhances recovery, and reduces the risk of chronic diseases.

• How to include it:

  • Low-intensity: Go for a brisk walk, bike ride, or swim for active recovery.

  • High-intensity: Short bursts of high-intensity intervals complement strength training and build endurance.

Putting It All Together

Your time in the gym is vital, but it’s just one part of the equation. Real, lasting results come from combining intentional training with solid habits in the other 99% of your life.

Checklist for the Other 99%:

• Sleep 7–9 hours each night.

• Eat balanced, protein-rich meals and drink plenty of water.

• Move regularly, especially if you sit for long periods.

• Manage stress through mindfulness and relaxation techniques.

• Incorporate some form of cardio for heart health and recovery.

• Spend time on recovery practices like foam rolling, stretching, or deep breathing.

Training is just the start. The question is, what will you do with your other 99%? Let’s work together to make all 112 hours of your week count.

The Essentials of Effective Personal Training

Introduction: Personal training has become an essential part of achieving fitness goals efficiently, safely, and with the right guidance. Whether you're aiming to build muscle, lose weight, recover from an injury, or simply improve your overall health, a personal trainer can offer the knowledge, support, and motivation needed to succeed. In this post, we'll break down the essentials of effective personal training and what sets quality personal training apart.

1. Personalized Assessment and Goal Setting

Every client gets assessed at Avos Strength - Here is one of our assessments: the table test.

Effective personal training begins with an individualized assessment. This step is critical in understanding each client’s unique needs, goals, strengths, and limitations. The best personal trainers don’t follow a one-size-fits-all approach; instead, they take the time to learn about your current fitness level, any past injuries, lifestyle, and specific objectives. This leads to the development of a personalized training plan that is tailored for you.

Why it Matters: Without a customized approach, training programs can feel generic and may not yield the best results. A well-structured assessment allows a personal trainer to design a plan that’s both challenging and achievable, aligning with your health and fitness goals.

2. Education and Proper Technique

One of the core benefits of personal training is learning how to perform exercises safely and effectively. An effective personal trainer will focus on technique, teaching you how to execute each movement correctly to maximize results and minimize the risk of injury.

Why it Matters: Poor form is one of the main causes of injuries in the gym. With the guidance of a knowledgeable personal trainer, you can build a strong foundation of proper technique, empowering you to perform exercises independently and with confidence. Plus, understanding why each exercise is included helps you stay motivated and committed. At Avos Strength, our coaches bring years of experience, advanced certifications, and a deep commitment to client success, ensuring that every exercise we choose is purposeful and aligned with your goals.

3. Accountability and Consistency

Staying motivated can be one of the biggest challenges in any fitness journey. Personal training provides a built-in layer of accountability—your trainer will ensure that you show up, stay on track, and keep progressing.

Why it Matters: Studies show that individuals who have a support system, like a personal trainer, are more likely to stick with their fitness programs. This consistent support helps you stay focused, even when motivation wanes. Knowing you have someone invested in your success can make all the difference on those days when it feels hard to keep going.

4. Program Adjustments Based on Progress

Effective personal training is adaptive. As you progress, your trainer will adjust your program to keep it challenging and aligned with your evolving goals. This flexibility ensures that you’re constantly working at an optimal level—neither underperforming nor overtraining.

Why it Matters: Training that adapts to your progress prevents plateaus, keeps things interesting, and reduces the likelihood of injury from overtraining. Regular program adjustments are an essential part of sustainable progress.

5. Support for Lifestyle Changes

Personal training goes beyond workouts. The best personal trainers help clients integrate positive habits into their daily lives, such as improving sleep, managing stress, and making healthier dietary choices. These holistic changes contribute to better results and a higher quality of life.

Why it Matters: Fitness isn’t just about exercise; it’s about an overall approach to health. Personal trainers who address aspects beyond the gym help their clients achieve balanced and lasting results.

6. Emphasis on Long-Term Health and Injury Prevention

Effective personal training aims to create a sustainable, healthy lifestyle. Trainers prioritize injury prevention and safe training practices, teaching clients how to care for their bodies while still pushing themselves toward their goals. This ensures that clients can stay active and injury-free in the long term.

Why it Matters: Injury setbacks can disrupt progress and discourage people from maintaining an active lifestyle. A skilled personal trainer helps prevent injuries by incorporating safe, appropriate exercises and educating clients on proper warm-ups and mobility work.

Perform at a high level at any age, so you can continue to play the sports you love and stay injury free,

7. Success Stories and Client Testimonials

When choosing a personal trainer, it’s helpful to look at their previous clients' success stories and testimonials. These firsthand accounts provide insight into the trainer’s ability to help clients reach their goals and make lasting changes.

Why it Matters: Success stories demonstrate that a trainer is skilled at tailoring programs to a range of goals, needs, and fitness levels. Seeing real results can also inspire you to commit to your own training journey.

Conclusion:

Personal training is more than just exercise—it’s a journey toward improved health, fitness, and confidence. With a skilled personal trainer by your side, you’ll receive customized guidance, support, and motivation to make meaningful, lasting changes. At Avos Strength, we understand the essentials of effective personal training and are dedicated to helping each client achieve their unique fitness goals safely and effectively.

If you’re ready to see how personal training can transform your fitness and overall well-being, contact Avos Strength today to schedule a consultation. Discover what a personalized approach can do for your health and fitness!

Exercise and Type 1 Diabetes: Benefits, Recommendations, and Safety Considerations

Type 1 diabetes presents unique challenges when it comes to managing blood sugar levels, but exercise can be a highly effective tool in maintaining overall health and stability. However, for individuals with type 1 diabetes—or for those coaching them—it’s essential to approach exercise with a clear understanding of the condition’s unique demands. This post will explore the benefits of physical activity, the types of exercise most suitable for people with type 1 diabetes, and critical safety tips to ensure a balanced, effective workout routine.

Why Exercise Matters for Managing Type 1 Diabetes

Type 1 diabetes is an autoimmune condition in which the pancreas produces little or no insulin, requiring individuals to use external insulin to regulate blood sugar. Unlike type 2 diabetes, which is often associated with insulin resistance, managing type 1 diabetes involves balancing insulin doses with blood sugar levels, diet, and physical activity. Exercise plays a crucial role in this balance by:

• Improving Insulin Sensitivity: Exercise makes muscle cells more receptive to insulin, allowing them to take in more glucose and helping stabilize blood sugar levels.

• Enhancing Cardiovascular Health: People with type 1 diabetes have an increased risk of heart disease. Cardiovascular exercise strengthens the heart, lowers blood pressure, and improves cholesterol levels.

• Supporting Mental Health: Regular physical activity releases endorphins, which can reduce stress, anxiety, and symptoms of depression that people with chronic conditions may experience.

Benefits of Cardio and Strength Training

Both cardio and strength training are beneficial, but each offers unique advantages for people managing type 1 diabetes.

Cardiovascular Exercise

Engaging in aerobic exercise, such as brisk walking, running, or swimming, is excellent for:

• Improving Heart Health: Cardio exercises strengthen the heart and improve circulation, essential for individuals at risk of cardiovascular issues.

• Enhanced Insulin Efficiency: Cardio improves how cells use glucose, making it easier to keep blood sugar levels within target ranges during and after exercise.

• Mood Enhancement: The endorphin release from cardio exercise can be particularly beneficial in managing the mental health challenges that can accompany type 1 diabetes.

Strength Training

Strength training, including weightlifting and bodyweight exercises, provides specific benefits, such as:

• Increased Muscle Mass: Muscle mass helps with glucose uptake and storage, which contributes to improved blood sugar control.

• Boosted Metabolism: Strength training raises the resting metabolic rate, meaning more calories (and glucose) are burned even at rest.

• Improved Bone and Joint Health: Strength training can enhance bone density and joint function, reducing the risk of fractures and maintaining long-term mobility.

Recommended Exercise Frequency

For optimal health and blood sugar management, a balanced exercise regimen combining both cardio and strength training is ideal:

Cardio (Aerobic Exercise)

• Frequency: Aim for 3-5 days per week.

• Duration: 150 minutes of moderate-intensity cardio (such as brisk walking) or 75 minutes of vigorous-intensity cardio (such as running) each week.

• Intensity: Adjust intensity based on individual fitness levels, aiming for moderate to vigorous effort.

Strength Training (Resistance Exercise)

• Frequency: At least 2-3 days per week, with exercises targeting all major muscle groups (legs, back, chest, shoulders, arms, and core).

• Sets & Reps: Aim for 2-3 sets of 8-12 repetitions per exercise to build muscle strength and endurance.

Combining both types of exercise supports stable blood sugar levels, enhances physical fitness, and reduces diabetes-related health risks.

Safety Considerations for Exercise with Type 1 Diabetes

While exercise is highly beneficial, there are some important safety factors to keep in mind for those with type 1 diabetes:

1. Pre-Exercise Blood Sugar Check:

   • Check blood sugar before exercising. If blood sugar is below 5.5 mmol/L (100 mg/dL), have a small snack to avoid hypoglycemia. If blood sugar is above 13.9 mmol/L (250 mg/dL) with ketones present, avoid exercise until levels stabilize.

2. Managing Hypoglycemia (Low Blood Sugar):

   • Symptoms of low blood sugar include shakiness, sweating, and dizziness. Always have a fast-acting carbohydrate source, such as glucose tablets or juice, available in case of low blood sugar during or after exercise.

3. Adjusting Insulin Doses:

   • Work with a healthcare provider to adjust insulin dosages before physical activity. Intense or prolonged exercise may require insulin adjustments to prevent drops in blood sugar levels.

4. Post-Exercise Monitoring:

   • Blood sugar levels can drop even hours after exercise, especially following high-intensity activities. Encourage frequent monitoring after workouts to identify any delayed hypoglycemia.

5. Hydration:

   • Dehydration can affect blood sugar levels, so drinking water before, during, and after exercise is important.

6. Foot Care:

   • Individuals with diabetes should wear proper footwear to avoid sores and blisters, and inspect feet regularly for any signs of damage or infection.

7. Avoiding Insulin Injection Sites in Active Muscles:

   • Injecting insulin into muscles that will be used in exercise (like the thighs before a run) can lead to faster absorption, which may increase the risk of hypoglycemia. Instead, use non-active sites, such as the abdomen, before working out.

8. Progression and Adaptation:

   • Gradually increase the intensity and duration of workouts to avoid injury and allow the body to adapt, which is especially important for those new to regular exercise.

9. Monitoring for Signs of Cardiovascular Distress:

   • Due to the higher risk of heart complications, individuals should watch for any signs of cardiovascular distress, such as chest pain or shortness of breath, and stop exercising immediately if symptoms arise.

10. Communication with Healthcare Providers:

• Regular check-ins with a healthcare provider are essential to ensure that exercise plans align with overall diabetes management and health goals.

Conclusion

For individuals with type 1 diabetes, exercise can be transformative. By improving insulin sensitivity, enhancing cardiovascular health, and promoting mental well-being, regular exercise provides lasting benefits. However, careful planning and close monitoring of blood sugar levels are crucial to a safe and effective workout routine. With proper precautions and personalized guidance, people with type 1 diabetes can experience the many advantages of a balanced exercise program.

Remember to consult with a healthcare provider before starting or modifying an exercise program, especially when managing a condition like type 1 diabetes.

How Many Steps Should You Walk a Day?

Walking is often recommended as a simple yet effective form of exercise. But how many steps should you aim for each day? Whether you're counting steps or tracking minutes, the answer varies based on your fitness level and goals. Let’s break down the benefits of walking and why this common movement is important for everyone, regardless of conditioning level.

The Benefits of Walking

Walking is one of the most natural movements for humans. Our bodies are designed to walk, and in today’s increasingly sedentary world, we need to move more than ever. Walking is often undervalued, but it offers many benefits, including:

• Improved Mental Health: Regular walks, especially outdoors, can reduce stress, anxiety, and symptoms of depression.

• Better Joint Health: Walking helps lubricate the joints, which can reduce stiffness and discomfort, particularly in those with arthritis.

• Increased Caloric Burn: While walking may not burn as many calories as intense exercise, it can still help with weight management.

• Enhanced Cardiovascular Health: For some individuals, walking is an excellent way to improve heart health.

Walking in Nature: A Double Benefit

Walking in nature offers an additional layer of benefits. Research shows that being in green spaces can reduce stress, lower blood pressure, and improve mood. The color green has a calming effect on the nervous system, promoting relaxation and reducing anxiety. Walking among trees, plants, and natural landscapes allows you to reset mentally, giving your brain a break from the overstimulation of daily life. So, if possible, try to walk outside in nature to enjoy these mental and emotional benefits.

Walking: Is It Always Cardio?

For someone who is deconditioned (hasn’t exercised regularly), walking can provide a significant cardiovascular benefit. It can elevate their heart rate into a zone where their body adapts, improving their heart and lung capacity over time. This makes walking an accessible entry point into fitness for many.

However, for those who are more conditioned, a leisurely stroll is unlikely to challenge the cardiovascular system. While walking remains beneficial, it may not elevate the heart rate high enough to prompt the adaptations typically associated with cardiovascular exercise. In these cases, faster-paced walks, hills, or other forms of more intense exercise may be needed for those specific cardio benefits.

Walking Isn’t Just About Cardio

Even if walking doesn’t improve your cardiovascular fitness, it’s still important for overall health. Walking is essential for mobility, circulation, and mental clarity. Regular walking helps combat the harmful effects of sitting, which has been linked to various health risks, including heart disease, diabetes, and even premature death.

Walking helps you stay active throughout the day, which is more important than you might think. Modern lifestyles tend to be highly sedentary, with long periods spent sitting at work, in transit, or at home. Even if walking doesn’t challenge your cardiovascular system, it’s an essential habit for staying healthy.

Don’t Forget to Swing Your Arms!

Another often overlooked aspect of walking is the importance of swinging your arms. In our modern world, where many of us hold our phones or keep our hands in our pockets, the natural arm swing can easily be forgotten. However, swinging your arms as you walk is essential for proper body mechanics. It promotes torso rotation, helping your spine move more naturally, and increases hip extension, allowing for a more efficient gait. This arm movement also helps balance and propel your body forward, making your walk more effective and biomechanically sound.

How Many Steps Should You Aim For?

You've likely heard the recommendation to walk 10,000 steps a day. However, this number is somewhat arbitrary. It originated from a Japanese marketing campaign in the 1960s and has since become a widely accepted target. But it’s not a magic number.

The truth is, your step goal depends on where you’re starting from. If you’re currently not walking much at all, aiming for 10,000 steps right away may feel overwhelming. Instead, start with a smaller, more manageable number. For example, 6,000 steps per day could be a great starting point for some people. Over time, gradually increase your step count as your fitness level improves.

Walking in Terms of Minutes

If you prefer tracking time rather than steps, the Canadian Physical Activity Guidelines recommend that adults get at least 150 minutes of moderate-to-vigorous aerobic activity per week, which can include brisk walking. This breaks down to about 30 minutes of walking five days a week. You can split this into shorter bouts throughout the day to make it more manageable.

However, remember that for walking to count as moderate activity, it needs to raise your heart rate. For someone who’s conditioned, a brisk pace or walking uphill may be necessary to achieve this.

What Does the Science Say?

Recent research supports the idea that you don’t need to hit 10,000 steps daily to reap the health benefits. A 2021 study published in the journal JAMA Network Open found that walking 7,000 steps per day was associated with a lower risk of mortality compared to fewer steps. Other studies suggest that even 4,000-5,000 steps per day can improve health outcomes, especially when combined with more vigorous activity.

The key takeaway from recent literature is that every step counts, and the more you walk, the better. However, pushing yourself to an arbitrary goal like 10,000 steps may not be necessary, especially if you’re starting from a lower baseline.

Start Where You Are

If you’re new to walking or have been inactive, don’t be discouraged if you’re not hitting 10,000 steps. Start with what’s achievable for you. If that’s 2,000 steps a day, that’s great! Gradually increase your steps each week as your fitness improves. You’ll still enjoy significant health benefits even at lower step counts, and consistency is more important than perfection.

The Bottom Line

Walking is one of the most accessible forms of movement available to us, but its impact depends on your fitness level and goals. For some, it’s an excellent cardiovascular workout, while for others, it’s a way to stay active, improve mental clarity, and combat the sedentary lifestyle. Instead of focusing on an arbitrary number of steps, find a level that works for you and build from there. Whether it’s in terms of steps or minutes, walking more is always a step in the right direction—just don’t forget to swing your arms and, if possible, get out in nature!

Supporting Young Athletes: Nutrition and the Role of Creatine

As youth athletes strive to enhance their performance, understanding proper nutrition and supplementation becomes essential. For young athletes involved in intense training, the right dietary choices can make a significant difference in their athletic development. Here, we’ll explore the importance of nutrition for muscle growth, the role of creatine, and considerations for its safe use.

The Importance of Nutrition for Young Athletes

Youth athletes often face high training demands, balancing school, sports, and recovery. Meeting nutritional needs is crucial for optimal performance and muscle development.

1. Macronutrient Breakdown: To support lean muscle mass, a well-rounded diet should include adequate protein, carbohydrates, and fats:

   • Protein: Aim for 1.4-2.0 grams per kilogram of body weight. Protein aids in muscle repair and growth, which is essential for resistance training sessions.

   • Carbohydrates:

     • For athletes training 1-3 hours per day, a target of 6-10 grams per kilogram of body weight is beneficial to ensure adequate energy levels.

     • For those training approximately 60 minutes per day, a target of 5-7 grams per kilogram of body weight is usually sufficient to support energy needs.

   • Fats: Healthy fats should make up about 25-30% of total daily caloric intake, supporting overall health and hormone production.

2. Hydration: Staying well-hydrated is crucial, particularly when engaging in intense training sessions. Proper hydration supports recovery and performance.

3. Recovery: Emphasizing rest and recovery is essential for young athletes. Quality sleep and active recovery days help the body adapt and grow stronger.

The Role of Creatine

Creatine is one of the most researched supplements in sports nutrition, known for its potential to enhance strength and muscle mass. While typically associated with older athletes, creatine can be safe and beneficial for youth athletes when used responsibly.

1. Safety and Dosage: Recent research indicates that a daily dose of 3-5 grams of creatine monohydrate is sufficient for young athletes. Unlike previous recommendations, a loading phase is no longer necessary. It’s important to monitor hydration levels, as creatine can cause muscles to retain water.

2. Benefits: For young athletes, creatine can support:

   • Increased power output during resistance training.

   • Improved recovery between training sessions.

   • Enhanced overall performance in sports.

3. Consultation: Before starting any supplementation, it's wise to consult with a healthcare professional to ensure it aligns with individual health needs and training goals.

ConclusioN

For young athletes committed to improving their performance, nutrition plays a pivotal role in their development. By focusing on a balanced diet and considering safe supplementation options like creatine, young athletes can effectively support their training and growth.

Note: These recommendations are general and may not be suitable for everyone. It's always best to consult with a registered dietitian or healthcare professional to tailor nutrition plans to individual needs.

Maintaining a foundation of proper nutrition, hydration, and recovery is crucial to long-term success in sports.

Train. Play. Repeat.

At Avos Strength, our vision is simple: to help people stay strong, active, and healthy as they age so they can continue doing what they love. Whether it’s playing tennis, hiking, gardening, or keeping up with your grandkids, our mission is to ensure you maintain the strength and mobility needed to live a fulfilling life.

All too often, we see individuals who, as they get older or experience injuries, lose the ability to engage in the activities that bring them joy. It could be something like tennis elbow, an injured knee, or shoulder pain that sidelines you from sports, hobbies, or just staying active. These setbacks can be frustrating and lead to a mindset focused on what you *can’t* do rather than the wide range of options still available.

Our approach is different. We believe that staying active is key to a happy, healthy life. That’s why we work with our clients to build a strong foundation, addressing not just the symptoms but the root cause of limitations, so you can get back to doing what you love. The goal isn’t just to train—it’s to regain the freedom to play, explore, and move without restrictions.

Too often, we hear stories like “I don’t have my Sunday tennis group anymore because half of them are injured” or “My teammate can’t play because of a shoulder issue.” If you have friends or family in this situation, share your success as an Avos Strength client. Let them know how building strength and resilience has allowed you to continue pursuing your passions and staying active, no matter what challenges come your way.

Our mission is clear: train for a lifetime of activity, play with freedom, and repeat the process. As we age, staying strong and active is the key to unlocking all the opportunities that life has to offer. So, whether it’s reclaiming your Sunday tennis match, playing with your grandchildren, or simply being able to move without pain, we’re here to help you train, play, and repeat—today and every day forward.

Exercise and Type 2 Diabetes: Benefits, Recommendations, and Safety Considerations

Exercise is one of the most effective tools for managing type 2 diabetes. Not only does it improve blood sugar control, but it also enhances overall health and well-being. However, if you or someone you coach has type 2 diabetes, it’s essential to understand how to exercise safely and effectively. In this post, we’ll explore the benefits of both cardio and strength training, the recommended frequency of each type of exercise, and important considerations for a safe workout routine.

Why Exercise is Crucial for Managing Type 2 Diabetes

Type 2 diabetes is characterized by insulin resistance, where the body either doesn’t produce enough insulin or can’t use it efficiently. This leads to high blood sugar levels, which can cause long-term health issues if left uncontrolled. Exercise helps by improving insulin sensitivity and allowing muscles to better use glucose, which can lead to more stable blood sugar levels.

Cardio and strength training are the two primary types of exercise that offer unique benefits for managing diabetes:

Benefits of Cardio Exercise

Cardiovascular exercise, such as walking, cycling, or swimming, is excellent for:

• Improving Insulin Sensitivity: Regular aerobic exercise helps your body use insulin more effectively, lowering blood sugar levels.

• Lowering Blood Sugar Levels: Cardio uses glucose as a primary energy source, helping to stabilize levels during and after exercise.

• Enhancing Heart Health: With a higher risk of heart disease, those with diabetes benefit greatly from cardio’s positive effects on heart function, blood pressure, and cholesterol.

• Supporting Weight Loss: Cardio burns calories, which helps in managing body weight and reducing fat, especially around the abdomen, which is closely linked to insulin resistance.

Benefits of Strength Training

Strength training, such as weightlifting, bodyweight exercises, or resistance band workouts, offers these benefits:

• Increased Muscle Mass: Muscle tissue is a major site for glucose storage and use, so building muscle can enhance long-term blood sugar control.

• Better Glucose Uptake: Resistance training increases insulin sensitivity, helping glucose enter muscle cells more effectively.

• Sustained Blood Sugar Control: The more muscle you have, the higher your resting metabolic rate, meaning your body uses more glucose even when you’re not exercising.

• Improved Bone and Joint Health: Strength training is vital for bone density, joint function, and long-term mobility, reducing the risk of falls and fractures.

How Often Should You Exercise?

For optimal diabetes management, a combination of both cardio and strength training is recommended:

Cardio (Aerobic Exercise)

• Frequency: 3-5 days per week.

• Duration: Aim for at least 150 minutes of moderate-intensity cardio (like brisk walking) or 75 minutes of vigorous-intensity cardio (like running) per week. This can be broken down into 30 minutes most days of the week.

• Intensity: Moderate to vigorous, depending on your fitness level and goals.

Strength Training (Resistance Exercise)

• Frequency: At least 2-3 non-consecutive days per week.

• Intensity: Perform 2-3 sets of 8-12 repetitions per exercise, targeting all major muscle groups (legs, back, chest, shoulders, arms, and core).

Combining cardio and strength training not only offers the best results for blood sugar control but also improves overall health and reduces the risk of complications associated with type 2 diabetes.

Safety Considerations: What Coaches and Clients Should Be Aware Of

While exercise is highly beneficial, there are some important considerations to keep in mind to ensure safety and effectiveness:

1. Blood Sugar Management:

• Pre-Exercise Check: Before starting exercise, check blood glucose levels. If levels are below 5.5 mmol/L (100 mg/dL), consider having a small snack to avoid hypoglycemia. If levels are above 13.9 mmol/L (250 mg/dL) and ketones are present, exercise should be avoided until levels stabilize.

2. Hypoglycemia (Low Blood Sugar):

• Symptoms of hypoglycemia include shakiness, dizziness, sweating, and confusion. Always have a fast-acting carbohydrate source (like glucose tablets or juice) available in case of low blood sugar.

3. Hyperglycemia (High Blood Sugar):

• Be cautious if blood sugar levels are very high (above 16.7 mmol/L or 300 mg/dL), as exercise could worsen symptoms. Monitor for signs like excessive thirst, fatigue, or blurred vision.

4. Medication Timing:

• Some diabetes medications can increase the risk of hypoglycemia during exercise. It’s important to time exercise sessions to avoid peaks in medication effects.

5. Hydration:

• Proper hydration is crucial, especially since dehydration can lead to elevated blood sugar levels. Drink water before, during, and after exercise.

6. Foot Care:

• Foot health is critical for people with diabetes. Proper footwear, regular foot inspections, and being mindful of any sores or blisters are essential.

7. Cardiovascular Health:

• People with diabetes have a higher risk of heart disease, so it’s important to monitor for any signs of cardiovascular distress, such as chest pain or shortness of breath.

8. Post-Exercise Monitoring:

• Blood sugar can drop hours after exercise, especially with high-intensity workouts. Encourage clients to monitor their levels for several hours post-exercise.

9. Progressive Intensity and Adaptation:

• Start gradually and adjust exercises based on the individual’s fitness level and health status. Modifications may be needed for those with joint issues or other complications.

10. Open Communication:

• Consistent communication between coach and client is key. Checking in about how the client feels during and after exercise ensures a safe and effective workout plan.

Conclusion

Exercise is a powerful tool for managing type 2 diabetes, and the combination of cardio and strength training provides the best results. With proper planning, monitoring, and awareness of the client’s condition, coaches can help individuals with type 2 diabetes enjoy the benefits of exercise while minimizing risks. Whether you’re focusing on improving insulin sensitivity, stabilizing blood sugar, or enhancing overall health, a balanced exercise routine can make a significant difference.

Remember: Always consult with a healthcare provider before starting a new exercise routine, especially if you’re managing a chronic condition like type 2 diabetes.

The Impact of Group Personal Training

When it comes to reaching your fitness goals, working out with others can make all the difference. Group personal training blends the personalization of one-on-one coaching with the motivation and camaraderie of a group setting. At Avos Strength, we understand that everyone’s journey is unique, which is why our group personal training programs are designed to help you succeed while building a supportive community around you.

What is Group Personal Training?

Group personal training offers a more affordable way to get professional guidance while maintaining a personalized approach. Unlike large fitness classes where the instructor can’t provide individualized attention, group personal training sessions are small, allowing the coach to tailor exercises to your needs. This approach not only helps you get stronger but also keeps you consistent and engaged.

Benefits of Group Personal Training

1. Personalized Coaching, Shared Experience

Group personal training combines the best of both worlds: personalized coaching and the energy of working out with others. Even in a group setting, your unique needs are met. Whether you have specific fitness goals, past injuries, or just want to improve your performance, the program can be adjusted to suit you. At Avos Strength, our expert coaches ensure that each session targets your goals while keeping the vibe encouraging and fun.

2. Accountability and Motivation

When you train alongside others with similar goals, it boosts your commitment. The group dynamic fosters accountability—when you know your peers are counting on you to show up, it’s easier to stick with the program. This community atmosphere is key to staying motivated and consistent over time.

3. Cost-Effective Personal Training

One of the biggest advantages of group personal training is the affordability. By sharing the session with a small group, you get the benefits of personal training at a fraction of the cost. It’s an excellent option for those looking to maximize their results without breaking the bank.

Avos Strength Group Personal Training Options

At Avos Strength, we offer two options for clients interested in group training: small group training sessions and the small group open gym program.

Small Group Training Sessions

Our small group training sessions are designed for those who thrive with structured programs and targeted coaching. These sessions are perfect for clients who want a more personalized experience but enjoy the camaraderie and motivation of working in a group. Each group is limited to a small number of participants, ensuring that everyone receives the attention they need to perform exercises correctly and safely.

Small Group Open Gym Program

The small group open gym is ideal for those who prefer more flexibility in their training schedule but still want access to expert coaching. While the program is currently paused due to low attendance, we’ve created a waitlist for clients interested in joining. Once there’s enough demand, we’ll relaunch the open gym sessions. Clients on the waitlist will be the first to know when it’s available again.

Is Group Personal Training Right for You?

If you’re someone who enjoys working out in a community setting while still getting personalized guidance, group personal training might be just what you need. At Avos Strength, we believe that fitness should be accessible, supportive, and, most importantly, fun. Whether you’re looking to build strength, improve your technique, or just need that extra push, our group training options have something for everyone.

Interested in learning more or joining a group? Reach out today to see how our group personal training can help you achieve your goals while connecting with like-minded individuals who are on the same journey. Remember, strength is always better when shared.

For more fitness tips and updates, be sure to check out our latest blogs and follow us on YouTube for workout videos, tutorials, and more!

Why Your Workouts Aren't Working: The Case for Progressive Overload

Progressive overload is a fundamental principle in strength training and fitness that involves gradually increasing the demands placed on your muscles to stimulate growth and adaptation. Without this essential concept, many individuals find themselves stuck in a plateau, performing the same exercises with the same volume and load, and wondering why they’re not seeing results. In this blog post, we'll delve into the importance of progressive overload, the ideal length of a training block, the concept of rate of perceived exertion (RPE), and why you need to push yourself to make progress.

What is Progressive Overload?

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Progressive overload refers to the gradual increase of stress placed upon the body during exercise training. This can be achieved by:

- Increasing the weight lifted

- Increasing the number of repetitions or sets

- Reducing rest periods between sets

- Enhancing the complexity or difficulty of exercises

By continually challenging your muscles and body systems, you encourage them to adapt and grow stronger.

Why Repeating the Same Exercises Isn’t Effective

Performing the same exercises with the same volume and load over extended periods does not provide the necessary stimulus for muscle growth and strength gains. Here’s why:

- Lack of Stimulus: Muscles adapt to the workload you give them. Without increasing the challenge, muscles have no reason to grow or get stronger.

- Plateau: Repeating the same routine leads to a plateau where progress stalls because the body is no longer challenged.

- Boredom and Motivation: Sticking to the same routine can lead to boredom, decreasing motivation and adherence to your training program.

Ideal Length of a Training Block

A training block typically lasts between 4 to 8 weeks. This timeframe allows sufficient time for adaptation to occur without causing overtraining or staleness. After a training block, a deloading phase or a change in the training program can help reset the body and mind, preparing you for the next cycle of progressive overload.

Understanding Rate of Perceived Exertion (RPE)

RPE is a scale that measures the intensity of your exercise based on how hard you feel you are working. The scale typically ranges from 1 to 10, with 1 being very light activity and 10 being maximum effort. Here’s how to use it effectively:

- 6-7 RPE: Moderate effort, sustainable for longer periods.

- 8-9 RPE: Hard effort, challenging but doable for shorter periods.

- 10 RPE: Maximum effort, only sustainable for brief bursts.

For optimal progress, you should generally aim to train in the 7-9 RPE range. This ensures that you are pushing your limits enough to stimulate growth and adaptation without overreaching and risking injury.

A Common Question: "Can't I Just Do More Reps?"

A common question we get from clients is, "Well, can't I just do more reps?" The issue is that often these clients are using very light weights (5-20 lbs) and doing 20+ reps. Sure, you can do that IF you are working within the correct RPE – it needs to be challenging enough. The other point is that you are likely just wasting time and going through the motions, which is why we recommend using higher loads.

Strength Endurance vs. Max Strength

Understanding the difference between strength endurance and max strength is crucial for setting the right goals and expectations:

- Strength Endurance: This refers to the ability to perform many repetitions of an exercise without fatiguing. Training for endurance typically involves higher reps (15-20+ reps) with lighter weights. This is beneficial for activities that require prolonged muscle activity but is less effective for building significant muscle mass or max strength.

- Max Strength: This is the maximum amount of force that a muscle can generate in a single effort. Training for max strength involves lower reps (1-5 reps) with very heavy weights. This type of training is highly effective for increasing muscle strength and size.

Ideal Rep Range and Intensity for Building Muscle Mass

For building muscle mass (hypertrophy) and increasing strength, the ideal rep range is typically 6-12 reps per set with a weight that is challenging enough to bring you close to failure by the end of each set (RPE 7-9). This rep range strikes a balance between lifting heavy enough weights to stimulate muscle growth and performing enough repetitions to maximize muscle fiber engagement.

Benefits of Progressive Overload

1. Increased Muscle Strength: By progressively increasing the weight or resistance, muscles grow stronger to handle the new demands.

2. Enhanced Muscle Hypertrophy: Progressive overload stimulates muscle growth by causing microtears in muscle fibers, which then repair and grow back stronger and larger.

3. Improved Endurance: Gradually increasing the volume of exercise improves cardiovascular and muscular endurance.

4. Greater Motivation and Adherence: Seeing progress and overcoming new challenges can boost motivation and commitment to your fitness journey.

5. Reduced Risk of Injury: Properly implemented progressive overload helps build resilient muscles and joints, reducing the likelihood of injury.

Conclusion

Sticking to the same exercises with the same load and volume will not bring the results you’re aiming for. Progressive overload is crucial for continued growth, strength, and overall fitness improvement. By understanding and implementing progressive overload, setting appropriate training blocks, and monitoring your RPE, you can break through plateaus and achieve your fitness goals. Challenge yourself, embrace the process, and watch your body transform.

Remember, the key to making progress is consistent, incremental challenges that push your limits and encourage your body to adapt. If you’re unsure how to incorporate progressive overload into your routine, consider consulting a qualified coach who can create a customized program tailored to your needs and goals.

Understanding High Blood Pressure and the Role of Exercise

What is High Blood Pressure?

High blood pressure, or hypertension, occurs when the force of blood against the artery walls is consistently too high. Blood pressure is measured in millimeters of mercury (mm Hg) and is given as two numbers:

Systolic Pressure: The top number, representing the pressure in the arteries when the heart beats.

Diastolic Pressure: The bottom number, indicating the pressure in the arteries when the heart is at rest between beats.

A normal blood pressure reading is typically around 120/80 mm Hg. Hypertension is diagnosed when blood pressure readings consistently exceed 130/80 mm Hg.

How Exercise Can Help Improve High Blood Pressure

Regular physical activity is one of the most effective lifestyle changes to help control high blood pressure. Here's how exercise benefits individuals with hypertension:

1. Strengthens the Heart: Regular exercise helps the heart become stronger and more efficient at pumping blood, reducing the force on the arteries.

2. Reduces Arterial Stiffness: Physical activity helps maintain or increase the elasticity of blood vessels, improving blood flow.

3. Helps Maintain a Healthy Weight: Exercise contributes to weight loss or maintenance, which can significantly reduce blood pressure.

4. Reduces Stress: Physical activity can lower stress levels, which is beneficial since stress can contribute to higher blood pressure.

5. Improves Blood Sugar Control: Regular exercise helps regulate blood sugar levels, reducing the risk of diabetes, which is a risk factor for hypertension.

Recommended Types of Exercise

For those with high blood pressure, the following types of exercise are generally recommended:

Aerobic Exercises: Such as walking, jogging, cycling, or swimming, performed for at least 150 minutes per week.

Strength Training: In moderation, focusing on major muscle groups at least two days per week.

Flexibility and Balance Exercises: Such as yoga or Pilates, to enhance overall fitness and reduce stress.

Contraindications and Precautions

While exercise is beneficial, there are some important considerations and precautions for working with clients who have high blood pressure:

1. Consultation with Healthcare Provider: Clients should have approval from their healthcare provider before starting a new exercise program.

2. Avoid High-Intensity Exercises: High-intensity or heavy lifting exercises can cause a sudden spike in blood pressure. Clients should start with moderate-intensity activities.

3. Monitor Blood Pressure: Regular monitoring of blood pressure before, during, and after exercise is crucial to ensure safety.

4. Stay Hydrated: Dehydration can increase blood pressure, so clients should drink plenty of water.

5. Gradual Warm-Up and Cool-Down: Proper warm-up and cool-down periods can help prevent sudden changes in blood pressure.

6. Breathing Techniques: Clients should avoid holding their breath during exercises (known as the Valsalva maneuver) as it can cause dangerous increases in blood pressure.

7. Stop if Symptoms Occur: Clients should stop exercising immediately if they experience dizziness, chest pain, or unusual shortness of breath, and seek medical attention.

By understanding these guidelines and working closely with healthcare providers, coaches can help clients with high blood pressure safely improve their health through exercise. To work with a qualified Avos Strength coach, contact us today to see how we can help guide you to a healthier life.

Uncovering the Hidden Cause of Scapular Winging: A Comprehensive Approach

Have you ever noticed your shoulder blade sticking out awkwardly? This is called scapular winging. You might have been told that it’s due to a problem with your serratus anterior and that reaching or punching exercises are the key to fixing it.

However, there’s more to the story. Most advice on scapular winging overlooks a critical element that can make all the difference.

The Overlooked Role of the Scapulothoracic Joint

While much attention is given to the muscles surrounding the scapula, the ribcage, which acts as their stage, is often ignored. The scapula is concave, needing a convex surface to move smoothly. This surface is provided by the ribcage.

But what happens when there are restrictions in the ribcage? The ribcage might position itself forward in relation to the scapula, creating the appearance of scapular winging. This isn’t a problem with the scapula itself; rather, the shoulder blade lacks a stable platform to move upon.

The Rotator Cuff’s Dual Function

Commonly, the rotator cuff is thought to solely influence the shoulder joint. Yet, these muscles also play a significant role in moving the scapula. The posterior rotator cuff muscles, specifically the infraspinatus and teres minor, facilitate internal rotation of the scapula. This movement can make the inner border of the scapula lift away from the ribcage, mimicking scapular winging.

When there is insufficient space between the scapula and the thorax, these muscles are forced to multitask, acting on both the humerus and the scapula.

Understanding Ribcage Expansion

The relationship between the thorax and scapula is well-documented. Poor posture, which often limits ribcage expansion, can greatly reduce shoulder mobility. When the ribcage doesn't expand adequately, it restricts scapular movement and places additional stress on the humerus. Therefore, enhancing ribcage expansion is crucial to improving overall shoulder function including scapular winging.

Step by Step Process to Help Improve Ribcage Expansion

To effectively address scapular winging, we must enhance ribcage dynamics through a specific sequence of exercises:

1. Increase Front-to-Back Thoracic Shape (Anterior and Posterior Expansion)

2. Fill the Gap Between the Ribs and Shoulder Blade (Upper Back Expansion)

3. Retrain Scapular Gliding (Chest Expansion and Glenohumeral Mechanics)

Step 1: Front-to-Back Expansion

Enhancing the front-to-back dimension of the ribcage can be achieved through a side-lying position with a foam roller:

Setup: Position a foam roller at the middle third of your ribcage, approximately at chest height. Use a pillow for comfort if necessary to support your head.

Position: Lie on your side with your knees stacked.

Action: Roll forward and slightly sidebend over the foam roller, you can reach forward as shown in the video or reach your top arm toward the ceiling while looking at your hand. You can even hold a dumbbell or kettlebell in an arm bar position while on the roller.

Breathing: Inhale silently through your nose. On the exhale, relax into the foam roller.

Reps: Perform 2-3 sets of five breaths, twice daily for 2-4 weeks

Step 2: Upper Back Expansion

Next, we aim to create space between the ribs and the shoulder blade by driving upper-back expansion: (Rolling drills are great for achieving this)

Setup: Set up depends on the variation, for the first variation, sit on the floor with both feet in front of you.

Position: Hold onto your legs by grabbing behind your knees, keeping your eyes forward.

Action: Inhale and roll backward, then exhale and roll forward, keep a nice rhythmic tempo.

Reps: Do 3 sets of 8-12 rolls (per side), a few times daily for 2-4 weeks.

Step 3: Chest Expansion

To facilitate proper scapular movement, we need to expand the front of the chest. The "pump handle" action of the ribcage can be stimulated using a downward dog position:

Setup: Begin on your hands and knees with hands below shoulders and knees below hips.

Contact Points: Focus on the pisiform (small wrist bone) and the base of the index finger.

Action: Exhale and lift your hips upward while keeping weight on your hand points and looking toward your feet.

Breathing: Inhale silently through your nose. On the exhale, press more heavily through the hand points.

Note: unlike the video you can also pause and breathe in the top position.

Reps: Perform 2-3 sets of five breaths breathing in the hips up position, then do 6-12 reps of the bear to down dog. Perform twice daily for 2-4 weeks.

Conclusion

Scapular winging is not solely a scapular issue. It's a complex interaction between the scapula and the ribcage. Addressing ribcage expansion can provide a stable base for the scapula to glide efficiently, reducing undue stress on the rotator cuff muscles.

By focusing on improving the dynamics of your ribcage, you can create a better environment for your shoulder blade, leading to enhanced mobility and reduced discomfort. Remember, a well-supported scapula is key to healthy shoulder function.

Elevate Your Fitness Journey: The Impact of Private Training Sessions

Embarking on a fitness journey can be both exciting and daunting. Whether you're aiming to shed a few pounds, gain muscle, or simply improve your overall health, having the right guidance and support can make all the difference. While group fitness classes and DIY workout routines have their merits, there's something uniquely transformative about working with a private trainer.

In this post, we'll delve into the unparalleled benefits of one-on-one training sessions and how they can elevate your fitness journey to new heights.

Personalized Attention

One of the most significant advantages of private training is the undivided attention you receive from your trainer. Unlike crowded gym classes where the instructor's focus is divided among multiple participants, private sessions are tailored exclusively to your goals, fitness level, and limitations. Your trainer can design a personalized workout regimen that targets your specific needs, ensuring maximum effectiveness and safety.

Accountability and Motivation

Staying motivated is often a struggle for many individuals on their fitness journey. With private training, you have a dedicated accountability partner by your side every step of the way. Your trainer not only holds you accountable for showing up to your sessions but also motivates and encourages you to push past your limits and stay committed to your goals. This level of support can be invaluable, especially during those moments when self-doubt creeps in.

Form Correction and Injury Prevention

Proper form is crucial for achieving optimal results while minimizing the risk of injury. Unfortunately, many people perform exercises incorrectly, unknowingly putting themselves at risk. A private trainer provides expert guidance on proper technique, ensuring that you perform each exercise safely and effectively. They can also identify any imbalances or weaknesses in your movement patterns and prescribe corrective exercises to address them, reducing the likelihood of injury.

Goal Setting and Progress Tracking

Setting realistic and achievable goals is essential for staying on track and measuring progress. Your private trainer will work with you to establish clear objectives based on your aspirations and timeline. They will then develop a strategic plan to help you reach those goals, adjusting it as needed along the way. By regularly tracking your progress and celebrating your accomplishments, you'll stay motivated and inspired to continue pushing forward.

Flexibility and Convenience

Life can be hectic, and finding time to prioritize fitness can be challenging. Private training offers the flexibility to schedule sessions at times that are convenient for you, whether it's early mornings, evenings, or weekends. Additionally, many trainers offer the option of training either in-person or virtually, providing even greater flexibility to accommodate your busy lifestyle.

Embarking on a fitness journey is a significant investment in your health and well-being. While there are countless paths you can take to achieve your goals, private training stands out as a highly effective and personalized approach. With the guidance, support, and expertise of a private trainer, you can unlock your full potential and transform your fitness journey into a rewarding and empowering experience.

Ready to take your fitness to the next level? Click here to book a 15min onboarding call or learn more about our private training services and start your journey towards a healthier, stronger you.

We Don’t Use These Gym Cues Anymore—Here’s Why!

In the world of fitness, certain cues and phrases have become ingrained in our minds over time. They've been passed down from coach to coach, from gym to gym, becoming gospel for many. But what if I told you that some of these cues might not be as effective as we once thought?

At Avos Strength, we've started to challenge the old ways of thinking when it comes to coaching movements and exercises. We believe that questioning these common cues is essential for helping our clients achieve optimal performance and prevent injury.

Let's take a closer look at some of these cues and why we've started to reconsider them:

1. "Squeeze the glutes." While this cue is meant to activate the glutes, it can often lead to pelvic dumping and improper alignment. Instead, we encourage our clients to focus on pushing through the medial arch of the foot, which helps engage the glutes while maintaining proper pelvic position.

2. "Squeeze your shoulder blades together." This cue, commonly used during back exercises like rows, can create unnecessary compression between the T5-7 area of the spine. Instead, we cue our clients to lead with the elbow, which promotes optimal glenohumeral rhythm (shoulder blade movement) and reduces the risk of over-compression in the upper back.

3. "Squeeze/brace your abs." While activating the core is important for stability, simply squeezing/bracing down on the abs can lead to an over-reliance on the rectus abdominis and neglect other core muscles. Instead, we teach our clients to brace the core by maintaining a neutral pelvis and using a full exhale to engage the deep core muscles, such as the transverse abdominis and obliques.

By questioning these common cues and adopting a more nuanced approach to coaching, we've seen incredible results with our clients. They move more efficiently, reduce their risk of injury, and achieve their fitness goals more effectively.

So, if you've been told these cues in the past or are currently using them as a coach, we encourage you to ask yourself why. Is there a better way to cue the movement? Is there a more effective way to help your clients achieve their goals? By challenging old paradigms and embracing new perspectives, we can continue to evolve and improve the fitness industry for the benefit of both coaches and clients alike.

Strengthening Bonds and Bodies: The Power of Corporate Group Training for Team Building

In today's fast-paced corporate world, where deadlines loom large and stress levels soar, fostering a sense of camaraderie and teamwork among employees is crucial for success. As companies strive to enhance productivity and employee satisfaction, innovative approaches to team building are gaining traction. One such approach that has been gaining popularity is corporate group training, where colleagues come together to sweat it out and strengthen not only their bodies but also their bonds.

Fitness has long been recognized for its ability to improve physical health and well-being. However, its impact extends far beyond the confines of the gym. When incorporated into a corporate setting, group training sessions offer a unique opportunity for employees to connect, collaborate, and communicate outside the usual office environment. Here's how corporate group training contributes to team building:

1. Shared Goals and Achievements: In a group training session, employees work towards a common goal – whether it's completing a challenging workout, achieving a personal best, or simply pushing through mental barriers. Sharing these experiences creates a sense of unity and fosters a team spirit where everyone celebrates each other's successes.

2. Breaking Down Hierarchies: In the gym, titles and job descriptions take a back seat to sweat and effort. Group training sessions provide a level playing field where employees of all levels can interact on a more personal level. This helps break down hierarchical barriers, fostering open communication and collaboration across departments and teams.

3. Building Trust and Support: Group workouts often involve partner exercises or team challenges that require trust and cooperation. When colleagues rely on each other to complete a workout or reach a fitness goal, bonds of trust are strengthened. This trust transcends the gym and carries over into the workplace, where colleagues feel more supported and connected to one another.

4. Stress Reduction and Improved Morale: Exercise is a proven stress reliever, releasing endorphins that boost mood and energy levels. By incorporating regular group training sessions into the workweek, companies can help employees manage stress more effectively, leading to improved morale and a more positive work environment.

5. Healthy Competition: While teamwork is essential, a bit of friendly competition can also be beneficial. Group training sessions often incorporate elements of friendly competition, such as team challenges or friendly races. This healthy competition encourages employees to push themselves further while also fostering a sense of camaraderie and sportsmanship.

6. Promoting Work-Life Balance: Encouraging employees to prioritize their health and fitness sends a powerful message about the company's commitment to employee well-being. By providing opportunities for group training during work hours or offering fitness incentives, companies demonstrate their support for maintaining a healthy work-life balance.

7. Enhanced Communication Skills: Effective communication is essential for successful teamwork. Group training sessions provide a non-traditional setting for colleagues to interact, communicate, and problem-solve together. Whether it's coordinating movements during a group exercise or offering encouragement to a struggling teammate, employees have the opportunity to hone their communication skills in a supportive environment.

In conclusion, corporate group training offers far more than just physical benefits – it's a powerful tool for fostering teamwork, building relationships, and creating a positive work culture. By investing in the health and well-being of their employees through group fitness initiatives, companies can reap the rewards of a stronger, more cohesive team ready to tackle any challenge that comes their way. So, let's lace up our sneakers, break a sweat, and build stronger teams, one workout at a time.

Strength Training For Trail Running

Trail running isn't just a sport; it's a captivating journey through rugged terrain, demanding both physical resilience and mental fortitude. As trail running gains popularity among fitness enthusiasts and adventurers, the importance of strength training in preparing for these exhilarating runs cannot be overstated. Beyond just logging miles on the trail, incorporating strength training into your regimen can be the key to unlocking your full potential as a trail runner.

The Unique Demands of Trail Running

Unlike road running, trail running presents a myriad of challenges. Trails are often uneven, with varying inclines, declines, obstacles, and surfaces. The constant changes in terrain demand exceptional balance, stability, and muscular endurance. Moreover, trail runners must navigate steep ascents and descents, requiring significant lower body strength and power to conquer challenging climbs and maintain control during treacherous descents.

Why Strength Training Matters

Strength training serves as the foundation upon which trail runners build strength, power, and efficiency.

At Avos we are a huge fan of the Trap Bar Deadlift - especially for our tall runners

Here are several reasons why strength training is indispensable for trail runners:

1. Injury Prevention: Trail running places immense stress on the body, increasing the risk of overuse injuries and muscular imbalances. Strength training helps mitigate these risks by strengthening muscles, tendons, and ligaments, enhancing joint stability, and correcting imbalances. A well-rounded strength training program can address weak areas, reduce the likelihood of injury, and promote longevity in the sport.

2. Enhanced Performance: Strength training enhances the body's ability to generate power, endure fatigue, and maintain proper form over long distances. Stronger muscles provide the support and propulsion necessary to tackle steep climbs, power through technical terrain, and navigate challenging descents with confidence. By improving strength and efficiency, trail runners can sustain higher speeds, conquer formidable obstacles, and excel in varying distances and difficulties.

3. Improved Running Economy: Running economy, the measure of how efficiently a runner uses oxygen at a given pace, is crucial for endurance athletes. Strength training contributes to improved running economy by enhancing biomechanical efficiency, optimizing muscle recruitment patterns, and reducing excess energy expenditure. As a result, trail runners can cover greater distances with less effort, allowing for faster race times and improved overall performance.

4. Mental Resilience: Trail running is as much a mental challenge as it is a physical one. Strength training cultivates mental resilience by instilling discipline, focus, and determination. Moreover, it allows individuals to have the confidence in their strength and conditioning to not have to worry as much about being injured and super fatigued. Being strong in the weight room and pushing yourself helps teach runners to embrace discomfort, overcome obstacles, and persevere in the face of adversity—essential qualities for success in trail racing.
   

Designing a Strength Training Program:

When writing a strength training program for trail running, it's advisable to include a variety of exercises that target key muscle groups, address weaknesses, and complement running-specific training sessions. Incorporate a diverse mix of bodyweight movements, resistance training, and plyometrics to enhance core stability, lower body strength, balance, and flexibility. Prioritize exercises like squats, lunges, deadlifts, calf raises, planks, and single-leg movements to strengthen muscles used in running and improve stability on uneven terrain. Ensure that your program progressively challenges your muscles while allowing for sufficient recovery to optimize gains in strength, endurance, and performance on the trails.

Conclusion:

In the dynamic world of trail running, strength training serves as an important tool for unlocking peak performance, preventing injuries, and mastering the challenges of rugged terrain. By integrating strength training into your training regimen, you'll not only become a stronger, more resilient runner but also embark on a transformative journey of self-discovery and exploration. So, lace up your trail shoes, hit the gym, and prepare to unleash your full potential on those trails.

In trail running, the climb is always worth it once you reach the top. Here are some clients enjoying the reward!

How Do I Get Bigger Arms and Improve Shoulder Mobility?

 Let’s be realistic here, everyone likes training their arms. But what if you could not only increase strength but also shoulder mobility?

When considering the training of these two muscle groups, it's important to understand their respective functions:

• Biceps are responsible for flexing the arm, contributing to joint actions associated with flexion like external rotation and abduction.

• Triceps, on the other hand, extend the arm, facilitating joint actions linked to extension such as internal rotation and adduction.

With this knowledge, we can target external rotation and flexion of the shoulder complex by incorporating biceps curls and variations into our routine. Similarly, triceps exercises can help improve internal rotation and arm extension.

Posterior Expansion for External Rotation

It's worth noting that shoulder external rotation and flexion are influenced by the amount of expansion and the ability to open up the back of you ribcage. Limited range of motion may result from compression or tightness in this area. To address this issue, it's essential to position the scapula (shoulder blades) in a way that allows for movement away from the spine, creating space for decompression. Abduction of the scapula facilitates this movement, as it involves shifting the scapula away from the body's midline.

Note: during ADDUCTION the scapula move toward the midline of the body which compresses this area (those muscles are concentrically oriented). During ABDUCTION the scapula move away from the mid line which allows provides space and therefore expansion in this area.

BICEPS

Curl variations are particularly effective in promoting scapular abduction, as they encourage natural movement of the scapula during elbow flexion, thereby opening and decompressing the upper back.

For instance, performing curls in a deep squat position with cables can enhance this effect. The deep squat necessitates back decompression, which can be further facilitated by using a wedge.  This drill can help open up space to restore shoulder external rotation and flexion.

Another example involves preacher curls with a focus on active rotation:

During the preacher curl, introducing a slight turn to the working side naturally creates space between the scapula and spine in the upper back area (by closing off the front of the chest). This action generates a subtle stretch that can be felt between the spine and scapula, contributing to the decompression of that space and facilitating more opening of the ribcage as you inhale and execute the curl.

Anterior Expansion for Internal Rotation

Shoulder internal rotation and extension are influenced by the amount of expansion and the ability to open up the front of your ribcage. If you are compressed in this area, you will be limited in shoulder internal rotation and extension. There are multiple ways that we can promote expansion to these areas. The first one being gravity. If you imagine a bottle of water that is horizontal, the water will all pool on the bottom of the bottle. Our bodies are analagous to that water, if we put ourselves in a bent over or quadruped position, and our breathe is what can help drive expansion of our ribcage in these positions. Another way is to influence joint positions. Pronation of the forearm leads to Internal rotation of the humerus and External rotation and Adduction of the scapula which helps to promote anterior expansion of the ribcage.

TRICEPS

In this position we are able to use our breath to promote expansion at the front of our chest which can help improve shoulder internal rotation. The bent over posted position also further promotes expansion at the front of our chest.

In this drill the pronated hand helps drive internal rotation at the forearm, scapula adduction and external rotation (concentrically closing off the back) to open up the front of the chest.

I will usually perform 3 sets of 10-12 controlled reps. Breathe in through the nose (this will allow optimal expansion of the ribcage) and exhale with an open mouth on each rep.

So next time you add some arm accessory work to your program, think about how you can best promote some mobility gains in addition to getting an arm pump.