The Win On Purpose Podcast
The Win On Purpose Podcast focuses primarily on health and fitness tips and discussions, but we love to celebrate ALL THINGS in regard to being the best you can possibly be in business, relationships, and personal development. Win on purpose means just that, purposefully taking action to become your best self, and following your purpose to develop the passion needed to excel at anything in life!
The Win On Purpose Podcast
5 Health Reasons Why Resistance Training Is Non-Negotiable
Strength training is often associated with aesthetic goals, but its true value extends far beyond the mirror. In this enlightening episode, Coach Adam Kelley unpacks five compelling health reasons to incorporate resistance training into your weekly routine—none of which have anything to do with how you look.
The conversation begins with a powerful distinction between superficial benefits and the profound physiological advantages of building muscle mass. From increased metabolic rate (burning more calories even while sleeping) to improved insulin sensitivity for better blood sugar control, these benefits directly impact your daily quality of life. Coach Adam explains how muscle tissue actively burns calories at rest, making weight management significantly easier and more sustainable.
As the discussion deepens, we explore how resistance training dramatically improves bone density, reducing the risk of osteoporosis and age-related fractures. This becomes particularly crucial after age 30, when most Americans begin losing about a pound of muscle annually while gaining body fat. But perhaps most compelling is the conversation about longevity versus "health span"—the critical difference between merely living longer and maintaining independence, mobility, and vitality throughout those years.
The episode concludes with an insightful look at how strength training enhances mental health and confidence, building resilience that extends well beyond the gym. Whether you're 30 or 60, consistent resistance training represents one of the most powerful investments in your future self. Ready to transform your approach to health? This episode offers the science-backed motivation you need to prioritize strength—for life.
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What's up, guys, welcome to the Win On Purpose podcast with Coach Adam Kelly. I appreciate you guys for tuning in to this episode. This is going to be a really good one, guys, especially if you know that your health hasn't been, you know, at the place that you want it to be, you know that you can do better and you're starting to worry about long-term effects of your lifestyle and your health. We want to help you here, guys, so we give you five reasons that you should be adding in resistance training, aka weight training, aka strength training, aka lifting weights to your weekly regimen. Five reasons, and none of them have to do with the way you look. Okay, so we dive deeper into the true reasons why we need to be strong, why we need to have plenty of muscle mass and why we need to be lifting and strength training on a regular basis to have the health that we want to have. So, you guys, enjoy the episode, share it with somebody you love and, as always, we will see you on the other side.
Speaker 2:Welcome to the Win On Purpose podcast. Other side Welcome to the Win On Purpose podcast. From health and fitness, business, personal development, relationships and more, we promise you will find inspiration to help you win on purpose in all areas of your life journey. Now for your host, adam Kelly.
Speaker 1:What's going on everybody? Welcome back to the podcast. Appreciate you again for spending this quality time with coach adam kelly. Um, you know I don't know what you guys are dealing with right now, what your situation is, wherever you may be listening to this from. I know we have listeners from different countries, different continents, but if you happen to live in the south midwest then you know you most likely are drowning in the crazy amount of rain floods we've been getting. So I know a few podcast episodes ago I was talking about how, uh, we were basically dealing with like wildfires all the way across our state and how it was a big issue. We had a burn ban for quite some time and then now we are literally on track to have the wettest April of history of recording in Oklahoma.
Speaker 1:So we've been getting a ton of rain which, you know, if you look at it from a positive side, is a good thing. It's watering the plants, you know, giving animals water, filling up the lakes and the rivers and all that should help for summertime, especially lowering the risk of drought and fires and stuff. But man, it's been a struggle, just the crazy amount of rain we be getting. And then you know you have a lot of people who have outdoor jobs or their jobs are mainly outdoors, and that's been a big hit for a lot of people. So interesting times.
Speaker 1:But you know what? This is life and this is Oklahoma. So we're going to keep pushing through. We're going to keep finding ways that we can adapt and adjust based on whatever life throws at us, because that's a huge part of our journey, of our transformation, is being able to overcome things, being able to take on situations that normally would have broke us. But we're strengthening ourselves and we're learning how to do better and be better, and that directly ties into our health and fitness and wellness journey. You know, being able to be pliable, flexible, adaptable and not allowing life circumstances that come up to completely throw you off. You know, like with the rain situation, some of you may not be able to get to the gym, maybe you can't. You know, go out and to the park and get your steps in, like I like to do for steps.
Speaker 1:You know it's making your life more challenging or your journey more challenging in one way or another, but this is, this is when we fine-tune ourselves. This is where we, you know, get to really observe our character and how bad. We want what we say we want and how dedicated we truly are to the process. So if you are dedicated, that doesn't mean that things aren't going to happen that throw you off, that are out of your control. It's all about how you adapt, how you, you know, maneuver out of that through that situation, how you get creative in ways that you can keep your activity up, ways that you can control your eating, ways that you can keep, you know, developing these healthy habits that we need to help us get to the end of our journey, or at least through our journey. So that is why we're here and this is why I do this podcast to help you guys get there. So, like I said, either way, we're going to make it happen and I'm proud of all my clients out there. If you happen to be listening to this, I know my clients. You know several of you have outdoor jobs that have really been affected by the rain. You know, maybe your program has been affected and you guys are still pushing through. You're still making it happen and it's awesome, guys. So I'm going to keep holding the standard and you guys keep doing what you do and holding your own standard and winning on purpose.
Speaker 1:So, anyways, that was a big rant and ramble for no reason. So today, before we talk about what the episode is about and try to give you guys five helpful tips here, or really reasons why you should be doing what we're going to talk about, I want to start with, if you don't mind, please share, like you know. Send this to somebody. Share the podcast on your story on your social media, tell somebody about it, tell your coworker about it, tell your spouse about it, tell somebody, because you know we're at I think this is episode 27 now, I believe, and so we're almost 30 episodes deep, which means we already have a lot of very useful, practical information compiled that you or someone you know can go back to and look over and listen to it again and or listen to it for the first time.
Speaker 1:So greatly appreciate you guys. There really helps us get out there, helps, you know, have a bigger opportunity, a larger opportunity to have more impact in our society and the world around us. So I would really appreciate you if you guys help me there by, like I said, sharing, liking, dropping some comments, just engaging. At the end of the day, guys, it makes a big difference because obviously all you guys ever hear me do is talk and you don't hear sponsors or ads or anything like that. I want to try to stay away from that and just create something that is only beneficial to the people who need to hear it and want to hear what I have to say, based on, you know, a couple decades of experience and all that good stuff. So appreciate you guys for the love.
Speaker 1:Now let's get to this episode. All right, so what I want to talk about are five reasons why you need to be weight training, resistance training, on a weekly basis. I almost like that, where most of our focus goes towards our bodies, the way our bodies look. It goes towards our image, it goes to our body composition, how much body fat we have, how much muscle we have, based on aesthetics, based on the way that it looks, and those things are great and those are plenty of reasons to want to be your best. But it really it really kind of I guess you could say it really short changes what the whole purpose of bettering yourself is, or you know, maybe that term isn't familiar to you short changing Basically it does the opposite of highlighting, minimizes the benefits, the true benefits that come from weight training and resistance training. There we go. I'm going to get my thoughts together eventually, guys.
Speaker 1:So this is that's where we put most of our focus. You know, having bigger biceps, having a bigger glutes or butt, you know, um, or getting a six pack, or getting leaner, or being able to fit into a bathing suit, or fit into smaller clothes or bigger clothes for some people, or to impress, you know, your spouse or the girl or guy that you have a crush on, or whatever. All those things typically are superficial things that we look at when it comes to building muscle and I don't think a lot of us realize just how important muscle tissue is for just general health, just feeling good, moving good. You know what's happening under the hood versus what's happening on the outside of the vehicle. It's great to have a vehicle that looks nice and shiny and pretty and all that, but the inside is trash, the engine's all burnt up, you know you haven't had an oil change, you haven't had, you know, any type of maintenance done to the inside. It doesn't matter how nice that car is, it's going to be sitting in the driveway unused and then eventually the outside is going to match the inside.
Speaker 1:So we want to make sure that we have a very solid understanding and why taking care of our health is so important, taking care of our bodies is so important, and realize that it's so much more than anything superficial and anything just like, hey, I want to look good, because, again, looking good is great, but that's not health, ok, that's aesthetics. That's what you see. That are every reason why you need to be resistance training, strength training, lifting weights on a regular basis. Okay, and let me preface with saying that doesn't mean going to the gym necessarily. It doesn't mean buying a home gym, building a home gym, buying weights. It can be body weight exercises, it can be Pilates and those you know yoga style exercise, body weight exercise could be pilates and those you know yoga style exercise, body weight exercise, calisthenics there's some sports. There's so many different ways that you can do weight bearing activity and exercises that are going to, you know, help with all five of these points.
Speaker 1:So let's start with number one. Number one one increased metabolic rate, aka burning more calories. Who doesn't want to do that? I'm going to assume most people here that are listening to this podcast have weight loss goals, at least. Maybe it's like a sub goal in the background, but most of us we want to trim up a little bit, lean up a little bit, tone up a little bit all those different terms that we use.
Speaker 1:So increased metabolic rate burn more calories. So muscle is metabolically active tissue. Okay, that means that it burns more calories at rest than body fat does. We know this has been documented. We know that muscle burns more calories when you're doing nothing versus what body fat burns, and that's to sustain itself. So the reason why it's not just burning calories, because it has nothing better to do it muscle requires a lot of calories in order to maintain it, whereas fat kind of maintains itself, it doesn't really require calories to maintain it. So the more muscle we have, the more calories are being burned in our bodies just to maintain that muscle, before we even move at all.
Speaker 1:Okay, so the more muscle you have, the higher your resting metabolic rate is, again, that what your body's burning when you're not doing any type of physical activity. So your body burns more energy, even when you're chilling and even when you're sleeping. Okay, so that's a huge benefit. Like who doesn't, I mean, if you think about it, when you're chilling and even when you're sleeping, okay, so that's a huge benefit. Like who doesn't? I mean, if you think about it, if you're sleeping seven, eight hours a night, seven to eight hours a night, like everybody should be ideally you, I mean that's that's a long period of time, every single day out of your day. So just imagine if you have more muscle tissue and your body's burning more calories during that seven to eight hours, while you're doing absolutely nothing but getting sleep and being refreshed like that's a kind of a win-win situation there. So this is a really big one.
Speaker 1:You know, it makes dieting a lot easier. So if you're dieting with less muscle, it makes dieting a lot easier. So if you're dieting with less muscle, you're most likely going to have to have very low calories because you don't have much tissue in your body that's utilizing calories. So most of your calories are going to just, you know, keeping you alive and energy production for movement, things like that. So you're most likely going to have to diet harder, aka eat less food over a longer period of time, versus when you have more muscle, because that muscle is burning so many calories just to maintain itself. This allows you to be able to eat more food during your diet and if you've been successful at dieting, especially longer term dieting, like 12 weeks or longer.
Speaker 1:You know for a fact that the more food that you get to eat, the better that your results were, the better that you felt. The more energy you had, the better your gym performance, the better you just performed at life, you know, overall. So we know these things to be true if you've been there before. But I promise you, even if you haven't been there and you're about to start your journey or you're new to weight loss, things like that it makes life so much more enjoyable when you can eat more food, especially at the tail end of your diet, because most likely calories are going to have to come down over time as your body adapts to what you're doing. So you're going to have to get a little bit more aggressive over time. And if you're already eating low calories because your body doesn't burn very many calories at rest, then by the time you get to the end of your diet you're going to be eating very low calories and it's not going to be a fun experience. So more muscle mass equals more calories burned, which equals easier fat loss and just better overall health. All right.
Speaker 1:Number two improved insulin sensitivity, better blood sugar control, in other words, so improved insulin sensitivity, better blood sugar control, in other words, so improved insulin sensitivity. Muscle tissue uses glycogen for fuel, so more muscle means your body can handle carbs better. And tell me honestly, who does not like more carbs? Like I, will take all the carbs my body can handle Me, and carbs are best friends. So this reduces your risk of type two diabetes, or can help reduce your risk of type two diabetes, and it can help stabilize energy levels throughout your day. So you know we want most people know. You know, rather, if you know someone who's diabetic or maybe you're borderline type two, or maybe you're a type two, or you just heard about the risk and concerns about it, uh one, it's a terrible thing to have to go through, for sure. But also you have an understanding that we want to be able to stay insulin sensitive. We want our body to utilize the insulin properly. So basically, to just kind of sum it up in the shortest way I can, insulin is a hormone that's produced by the pancreas and what this hormone does, is it basically is your body's response to blood glucose.
Speaker 1:So whenever you eat carbohydrates, they break down into sugar molecules, which are broken down further into blood glucose, and that's what's actually in your bloodstream and we need this blood glucose. Without it we die. Our bodies run off of it. Our brains, our muscle tissue, our organs so many things in our body runs off of this blood glucose. But if it's just staying in the bloodstream it's not doing us any good. It's not getting to those places and we know that super high elevated blood sugar levels is very dangerous and can lead to fatality. So whenever we talk about insulin sensitivity, that's basically that hormone. When it's released, whenever our blood sugar is spiked, insulin is released.
Speaker 1:Insulin is basically a driver, so think of it like a school bus that's dropping the kids off at school, but instead it's taking those glucose molecules and it's putting them into your liver to be stored as liver glycogen, which is just basically a stored form of energy for your body to use. It's stored in muscle tissue as muscle glycogen, which is what your body, your muscles, use to. You know have energy to perform, to move, to contract, um, and it's used. You know have energy to perform, to move, to contract, and it's used. You know it shuttles it to your organs to use, it shuttles it to your brain to use, and so this is a good thing Like insulin is a good thing, but it's looked out as a bad thing because a lot of people don't understand what insulin is and what its purpose is. We just hear the negative side, like you know, insulin resistance, which leads to type 2 diabetes. So we need to understand that insulin is a good thing and we want it to work properly in our body.
Speaker 1:Shuttle these nutrients you know, this blood glucose or sorry, yes, this glucose that's in your blood, into the cells that it needs to go into to be utilized, or it transports what's left over to your fat cells to be stored, because, again, it has to get this blood glucose out of your system. It can't stay there or it's going to cause a lot of health issues. So your body has to put it where it can. So one if you have more muscle, that means now your muscles can uptake more glycogen. Okay, and we just talked about how glycogen is the stored form of glucose in the muscle and in your liver. That's basically like a reserve of energy, as needed. So the more that your muscles can uptake glycogen, aka uptake glucose, the less is going to be shuttled towards body fat because it's not left over anymore, or at least a lot less is left over versus not having that muscle. So this one keeps our blood sugar in better control, just in general, because you know we're if we're pairing this with our nutrition, as we should be eating a healthy, balanced diet, controlling you know our calories then this is going to help keep our blood sugar in control just as far as it, in regards to how much we're putting into our body, but then also our body's able to stay insulin sensitive because insulin can do its job by being able to shuttle those nutrients into muscle, because you have more muscle tissue to uptake that glucose. So in the reverse of that, when we see insulin resistance happen, this is when, basically, your body has been pumping out so much insulin because your blood sugar stays spiked so many times throughout the day over so many months and years, that your body becomes less efficient at utilizing that insulin. The insulin doesn't function as well, it can't enter into the cells as well to deposit those nutrients. It's less efficient. So your pancreas begins to secrete more and more insulin every time, trying to combat this insulin not being able to do its job and this just perpetuates itself until your body can just become completely insulin resistant, where your insulin is not doing anything for you, and that's where we get into type 2 diabetes. This is definitely something we want to avoid. I gave you all that to tell you that having muscle tissue alone is a protectant to type 2 diabetes and to insulin resistance, keeping you insulin sensitive easier. This is a huge benefit when it comes to chronic disease.
Speaker 1:Number three let's move on. Number three is stronger bones. Okay, so, also a a reduced risk of osteoporosis okay, so resistance training, which obviously builds muscle. That's what we're talking about. Put stress on your bones, but in a good way. Okay, a good, a good stress, not a stress, bad stress, like a break, a good stress. And what this does is it stimulates bone growth and it increases your bone density. So the thickness of your bone, that mushy I don't know if you've seen the inside of a bone, or maybe you remember biology class or whatever class you took in school but there's that bone marrow, that kind of squishy tissue that's inside the bone. That's bone density. The thicker that it is, the stronger that the bone is.
Speaker 1:And we know that over time, especially with aging, especially in people who are inactive, we see a reduction in bone density pretty rapidly after, basically around the age 30 and beyond. So each year we see a reduction and then, as we hit the further decades after that, we see an increased reduction and this leads to things like osteoporosis, which is, you know, a lack of bone density which leads to brittle bones, which leads to breaks and all those kinds of things. So that can be avoided in a large part by resistance training, all right, which, you know, obviously in turns lowers the risk of fractures and age-related bone diseases. Okay, so this is a huge thing, especially if you're aging, if you're, you know, our target clientele is, you know that, age 30 to 60. Within this range right now.
Speaker 1:And we need to start thinking about our bone density, because we don't typically ever consider it until something bad happens and we break something. And then you go to your doctor and they're like, yeah, we did a bone density scan and your bone density is extremely low. Well, at this point you know you can still make a huge impact with the proper plan and program and you know guidance from from a personal trainer or physical therapist, but in a lot of those cases, a lot of the damage is already done. So the best case scenario is to be proactive and avoid that ever getting to that point or at least pushing it back to those last couple years of life by adding in resistance training, weight-bearing exercise, okay, so this is something that I talk about a lot with clients.
Speaker 1:Like I said, a lot of my clients fall within that age group, especially towards that 50 to 60 to 70 age group. I love working with this group because when you realize as you start using your muscle, as you start building muscle and getting stronger, you start to feel younger. It's amazing to get to experience. Then your scans start showing the same things. When you go get scans from your doctor, things like that, your checkups it's really cool to see there, but definitely something we want to consider. It's not just for that age group. I don't care if you're 18 listening to this, your bone density is probably pretty good, unless you've literally just like sat on a couch your entire childhood and never moved. But you know this is definitely something we still want to keep in mind and in general, we want stronger bones because maybe your bones aren't so weak that it's leading to osteoporosis, but your bones are a little on the weaker side. So you know it makes it easier to fall and break something, or you know something along that line. So resistance training, building muscle, definitely helps build stronger bones.
Speaker 1:Now, a caveat to this that I will add on there that I feel like shouldn't really be separated is protein consumption. So we want adequate protein consumption because that is what builds bone marrow and that's going to help your tissue. But we do know from studies that there seems to be a much larger impact positive impact with resistance training than there does with increasing protein. So, unless your protein is at super duper low levels that it should never be that low anyways, and probably you're going to be dealing with a lot of other health issues outside of muscle tissue issues or bone tissue issues you definitely want to make sure that you're getting an adequate protein but, like I said, it seems like with resistance training has the biggest impact on your bone density over just increasing protein. So as long as your protein is somewhere in striking range of adequate consumption or your, you know, recommended daily allowance, then adding in strength training, building muscle, is going to have a much larger impact on your bone density. Ok, but still get your protein, because we're all about optimization, not just getting by but thriving by.
Speaker 1:Ok, next up we've got point number four right, enhanced longevity and lifespan. I think everybody that's listening to this is after that. You know that idea of longevity and health span and man is this is that term longevity just so abused on social media and just in the health and fitness world. Uh, but sorry guys, my, I'm at our facility and the dumpster guys are here emptying the big dumpster outside and super loud and I can hear it. So if you guys hear some banging sound, that's what it is, or maybe thunder, who knows. Anywho, like I said, all of my clients and probably everybody listening to this is starting to think about longevity, about health span. So there's lot different. There's a big difference between lifespan and health span. Okay, lifespan is how long you live, rather, if you live to 70, 80, 90, 120, that is your lifespan. And a lot of times we think about our lifespan how long am I going to be able to live, and that's longevity. Okay, that ties into your lifespan, but longevity isn't really as important as we think it is when you consider health span. Okay, so if you can live to be 120 years old, but the last 30 years of your life you're hooked up to machines that are keeping you alive because you're so sick and your body's so broken down, but those machines can keep you alive for the next 30 years.
Speaker 1:Does that sound like a life that you really want to live? I know for me it doesn't. I don't want to be bedridden. I don't want to be stuck in a recliner. I don't want any of that. I want to live as vibrant and as healthy and as mobile as I can until my body finally shuts down at the end and I just go off peacefully into sleep and that's the end of it. I don't want my family to have to take care of me. I don't want the government to have to take care of me. I don't have to worry about not being able to take care of myself, not being able to open a jar of jelly, not being able to go out and take my trash out, any of these things. That ain't what I'm trying to live, all right.
Speaker 1:So lifespan is important, but it's a little less important, in my opinion, than our health span. So our health span is basically how long you're able to be active, to move around, to do things on your own, to, you know, not have to live off of 10,000 medications and machines and all these different things. So to me that's a little bit more important than our lifespan, because I don't want to live to 120. If I've spent the last 30 years stuck in a bed, I would much rather go out at 90, where I'm still healthy leading up to the very end, and then just transition out of this life. I've done all that I can. So that's why I focus more on health span than lifespan.
Speaker 1:And we know that studies show that higher muscle mass, especially in older adults okay, and that's why we're talking about longevity is linked to lower mortality rates and better quality of life. It helps prevent frailty, it improves mobility and it increases independence as you age. So, basically, everything I just said. So this is a very important one, guys. We know through evidence, through studies, that typically the more muscle mass somebody has, the longer they live and the better health span they have, the better the higher quality of life they have within that lifespan, not to be taken care of, not to be a burden onto your family, to be able to enjoy your kids and your grandkids and your great-grandkids and maybe great-great-great kids, and be able to contribute to society and not be a burden on society, on our government, on our taxpayers all these things. I think that's what most of us, if not all of us, want. So building muscle mass is a great way to protect yourself against those things later on in life.
Speaker 1:But that doesn't mean because some people will hear that and be like, oh, I'm 30. I don't have to worry about that until I'm 50 or 60. No, okay, we know that starting around the age 30, sometimes before, depending on lifestyle habits but around the age of 30, most Americans lose about a pound of muscle per year okay, muscle tissue per year and they also gain about a pound of muscle per year okay, muscle tissue per year and they also gain about a pound to two pounds of body fat per year. So think of this negative thing that's happening losing muscle, which means you're getting weaker, more frail, your metabolism is getting lower, which means you can't eat as much food and maintain your body weight, but then also your body fat's continuously going up, which is causing these a whole bunch of other adverse effects that we don't want.
Speaker 1:So, even if you're 30, 20, 25, this is something to start thinking about now. What habits am I instilling, what patterns am I creating that's going to protect my health, that's going to keep me strong and vibrant and healthy and injury free so I can stay this way for as long as physically possible. And if you start at 20 thinking, you know, obviously still keeping in mind of the short term and your short term goals and your short term health, but you always have an eye focused towards the future down the line. It's kind of like you know, when you listen to like Dave Ramsey and people like that, they're like, hey, if you start saving just this tiny amount of money but start doing it when you're 16, by the time you're retiring age, you're going to be a millionaire. Like that's true, but you have to be able to think 30, 40, 50, 60 years down the line in order to make those investments today that lead up to that final outcome. And that's the same thing with our health and wellness. We're making little deposits each day through our choices and through our habits that are leading towards that longer health span and that longevity that we all want. Okay, so definitely a very important reason that you should be lifting and strength training and resistance training on a regular basis.
Speaker 1:Last point here we have is number five better mental health and confidence. Okay, I don't mean confidence just like in your body and how it looks, but just overall confidence of you as a person and what you're capable of. All right. So lifting weights and gaining strength are tied to improve mood, reduce anxiety and lower rates of depression. Okay, this has been proven. So, and on top of that, feeling stronger often leads to a big confidence boost, both physically and mentally.
Speaker 1:So, again, believing in yourself and you know, one thing that I always emphasize with clients that we get out of the gym, that we get out of our exercise routine, that we may not think about all the time is how resilient it makes us become you know one, we're doing hard things on a regular basis. We're challenging ourself on a regular basis. We're challenging ourself on a regular basis. We are holding ourself accountable to do things we may not feeling at that given moment. On a regular basis, we are learning how to work through pain and discomfort. On a regular basis, we're learning how to overcome our weaknesses, to rise above our preconceived notions of what we're capable of. So you see, all this character building that's happening along your journey, that you're learning from being consistent, from doing this day in and day out, that eventually it leads to you just feeling so much better about yourself overall and your capabilities.
Speaker 1:And then when you go out there into the real world, it makes it a lot easier to grind hard and push hard and be resilient through circumstances and all these different things, because you've been training that skill all along in the gym and at home with your workouts and your cardio and your discipline. When it comes to your eating and your sleep regimen. You've been constantly fine-tuning yourself and refining yourself in the fire. So when you are thrown into the real fire of life, it can make dealing with that a little bit better and we come out a little less burnt. Okay, so highly, highly beneficial reason there to be on your health journey and hold yourself accountable, because nothing else in life is going to be able to do that for you Like your health journey is going to be able to do. You're going to learn so much about yourself, who you are, your weaknesses, your tendencies. You know those areas that you need to grow in, those areas that you're really strong in, those areas that you can help other people in. Like. There's so much to learn there. And that's just on the confidence side.
Speaker 1:So, like I said, when we talk about, you know, improving mood, a lot of that's hormonal based, but also just that feeling of purpose, like, oh, I did something good for myself, like I did something I didn't want to do. That's going to yield a good outcome for my future self. That's a huge mood booster. You know. It's been shown and proven. And physical activity in general, but including lifting weights and gaining strength, have been proven to help reduce anxiety. Okay, so if you're naturally an anxious person, like most people probably listen to this are because we're type A people or get her done type people, and we typically are the most anxious, you know, losing sleep over the smallest things type people. So you know exercise, lifting things like that can definitely help with managing anxiety levels and then lowering rates of depression. This has also been proven how much physical activity can impact depression and ward off depression and protect us against depressive type mentality. So super, super huge there guys.
Speaker 1:On the mental aspect, I would say mentality, how it affects our mind, is 80% of it. How it affects our physique physiologically, the way we look, our body, fat, things like that is about 20%. So we grow, we do most of the growing in our mind and then that's reflected in our body, just like our choices going to the gym is in our eating habits are reflected in the way our body look, jim is in. Our eating habits are reflected in the way our body look, looks. That's the same thing with this. It reflects how we treat ourselves, you know. It reflects how we feel and that's so important, guys.
Speaker 1:You know that if, especially if, you've been healthier, or maybe you've been on a journey for a while and you've done really good and having really good progress, and then you fall off for a while or you step away for some years, then you remember just how good you felt, in contrast to how bad you feel now, versus if you've always been unhealthy, overweight you're, you're, you're so used to feeling this way. Your body's found its homeostasis where it's like. You know that you're not healthy. There's signs there, but you don't really notice it that much because it's just so normal. But if you've lost it before, or you were healthy then got unhealthy, you know that it's such a huge difference in just how you feel, your anxiety, your, you know your mood, just how your body functions, your energy levels. All these things are affected by our daily high, our daily lifestyle habits. So you know, it literally touches on every aspect of our mentality and our confidence and our physiques and you tie all three of those together, you have a whole brand new person at the end of your transformation or when you enter in the next phase of your transformation. So super, super good stuff there, guys.
Speaker 1:Like I said, that is five reasons and I could have given you 10,000 reasons, but I tried to give five of some of the most impactful reasons for, like I said, our typical client who is in that 30 to 60 range you know they're busy individuals, right, if they're raising kids, or they just finished raising kids, or maybe they're helping to raise grandkids now, and you know they're starting to raise grandkids now, and you know they're starting to realize that. Hey, you know my life is a little bit more stable now. It's not like I was when I was 20, when I was just trying to keep my head on my shoulders, like I've got life kind of figured out now, but I'm getting sicker and I'm getting weaker and I'm feeling worse and I'm looking worse and I do not like where things are headed. These five reasons are every reason why you should be strength training in weight training on a regular basis. So, with that being said, if you don't know what to do, if you don't know what's best for you if you don't know how to work around your injuries, your previous injuries, if you don't know how to do things. That's the most optimal and efficient and effective way. So you're not wasting time because you don't have hours to spend in the gym every week, you don't have hours to spend meal prepping or you're trying to just figure out how to manage your life and the business of life with your health goals. Our team would love to meet with you and help you and guide you and build a perfect plan and program that is specifically uniquely designed for your life, your circumstances, your feedback, your history, your desires, your likes, your needs, your passions. And then we also, because we offer a coaching service, we walk you through that entire process. You're not just buying a program and going off trying to hope it works and figure it out. You're not just going to a personal trainer who puts you through a good workout and hey, I hope you do better on your lifestyle, see you next time. We walk you through every aspect of the journey daily contact, daily accountability, access to our training app, our coaching app that has your workouts and your lifestyle habits and your checklists and your check-ins and everything right there in one place, nice and easy, simple, organized, beautiful, just for you, and we would love to work with you.
Speaker 1:So, with that being said, we offer a few different options when it comes to services. Rather, if you want in person training, where we're actually correcting imbalances and we're working on technique and things like that, that's really kind of the best case scenario, also with the full seven day coaching. Or we do online coaching, where we're basically doing everything we're doing with the original offering, just, you know, without the in-person. And then we also have one-time programming for the people that they just need direction to get started and they know that they can take over from there. So we have different offerings for you, based on what you need, based on what we feel would be best for you and your goals and your circumstances. But I say all that to say we would love to help you guys. We do free consultations. You can sign up at our website, transformhealthcoachcom. You can sign up for any three of these services or just sign up for your consultation if you're not sure which option you want to go with or what's going to be best for your goals and for your desires, and we would love to help you guys and get you started. So super cool stuff there, guys.
Speaker 1:Definitely be adding in strength training and resistance training into your daily regimen, or at least your weekly regimen. Doesn't have to be crazy, doesn't have to be difficult, doesn't have to be super painful, doesn't have to leave you exhausted every day, if anything. We want to do the opposite. We want to leave you exhausted every day, if anything. We want to do the opposite. We want to leave you feeling invigorated and energized and ready to conquer your day, or ready to get some good sleep so you can conquer the next day, and we want to make sure you can get there.
Speaker 1:So that's why we have this free podcast. That's why we're constantly uploading content online through our socials Rather if it's me or one of our coaches' social medias, or our Transform Health Initiative Facebook page, our Transform Health Initiative community group. We have lots of different ways that you can get steady content that's going to help you along your journey. But also we offer our services to you that you can utilize, and we guarantee you will reach your goals in an appropriate time in the most sustainable, evidence-based way possible. Okay, so appreciate you, guys. Whatever you do with this information, make sure you do something good for yourself, something good for your health, something good for those you care about. And whatever you do, make sure, sure you win on purpose. Talk at you next time.