Everyone needs a coach. Including You.

Why everyone needs a Coach

Everyone, at some point in their lives, can benefit greatly from working with a professional coach. You may be stuck in a rut in your career, need a different set of eyes in the gym, or be at a turning point in your life and need some guidance. It doesn’t matter the situation, a great coach can help. Recently, people have expressed some surprise when I told them I had hired a coach, even though this wasn’t the first time, which kind of took me back.

“Why WOULDN’T I use a coach? I have some of the same roadblocks and issues as everyone else!”

Curious, I started looking at the real reasons someone would hire a coach and there are 3 fundamental keys that an experienced, professional coach can bring to the table.

The first is the most obvious and the one that is mentioned the most.

1) Accountability:
The knowledge that someone has scheduled a time to meet with you, or is going to call you asking if you got a task completed, or just send a text seeing how you are doing, can move mountains for most people. This alone can be worth the cost of any coaching. While I won’t deny the importance of this point, I think it is clear to everyone so let’s move on, shall we?

2) Freedom:
Let’s face it, you are busy and have a ton of shit to worry about, the kids, work, did the dog piss on the rug? So here is a tip, find a coach you trust and who aligns with your goals and thinking and let them do their job. Personally, it is my job to worry about the health and wellness of others all day, so it is refreshing for me to put that responsibility for my fitness into someone else’s hands. I don’t have to worry about my workouts or my nutrition, just stick to the plan and trust the process.

Now not everyone thinks like this or functions like this but it can be a very liberating act in itself.

3)Leaving your comfort zone:
A coach will make you do the things you don’t want to do, but probably need the most and will see the most benefit from. The biggest feedback from people when they hear I have a coach is, “Why do you need a coach? You can do all this stuff, you can design programs, you’ve been doing this for over a decade, how are they going to help?

Excellent question and the answer is simple.

When I design programs for myself, it’s filled with stuff I like to do, not the stuff I probably need the most. The coach will have the bigger picture in mind, and not only help you see it but help you get there in the shortest amount of time. Shorten the learning curve. The biggest ROI.

So what do you think? What would be a reason YOU would hire a coach or mentor? What would you look to gain from working with a coach? Is it physical? Career-related?

A quick shout to my coaches, On the business side Eric Bach and Daniel Freedman. If you are starting or have started an online fitness business, these are the guys to take you to the next level. And they are patient, super patient…but I may have used all of it up.

On the Strength/lifting heavy shit/looking good naked side, Bryan Krahn and Scott Tousignant (yes, I need a team) who are currently helping this old dude get rid of his dad bod, and get my head right. It’s a process, trust the process.

WELCOME PATRICK!!

Who is this guy?
My name is Patrick Murphy, and I am an admitted coffee snob, former chef, and full-time fitness
professional.
My fitness journey started as a little guy (actually the littlest guy) on hockey rinks in Boston, MA.
Growing tired of getting tossed around and spending more time on my butt than on my skates, I
sought refuge in the high school weight room. Even though I had no idea what I was doing, I
quickly noticed that the changes were much more than just physical, with the mental and
emotional effects being profound. This lesson would stay with me throughout my life, and it is
something I try to instill in all my clients.

As I moved into the working world, keeping fitness in the forefront of my life again became
paramount. I worked my way up through the ranks of food service and made it to assistant chef
and even won “Best of Boston” in 1999. The reality was late nights, tons of stress and constant
food were killing me, literally. The gym was my only release, and a welcome one at that.

Moving to Florida in 2003, I knew I needed to leave the restaurant business or else I wouldn’t
make it out alive. I knew I had more to give and more to share with people. So I turned my
passion for fitness into a career.

THIS IS WHERE YOU COME IN!
*Do you have a sport or activity that you are really into and would like to improve your
performance in? I can help! As a Certified Strength and Conditioning Specialist I can create a
custom program designed for the demands of your specific sport or activity.

*Are you struggling with making time for yourself while juggling a busy career and
family/friends/social life? I’ve been there. Trust me. I take pride in simplifying what you actually
need….and I’ll give you a hint, you don’t need to live in the gym to get amazing results.
With 13 years of experience training people of all ages, backgrounds and goals, I am confident
that we can create a solution to your overall health goals, so come visit me and let’s talk about
your options…..and if you were to happen to bring me a delicious local coffee, your first workout
might be a little easier. Maybe.

GETTING QUALITY SLEEP!!

We​ ​all​ ​know​ ​we​ ​need​ ​quality​ ​sleep,​ ​that​ ​it​ ​is​ ​essential​ ​and​ ​that​ ​most of​ ​us​ ​need​ ​more​ ​of​ ​it.​ ​Do​ ​we​ ​know​ ​the​ ​sleep​ ​essentials?​ ​​ ​What​ ​happens​ ​to us​ ​when​ ​we​ ​don’t​ ​get​ ​enough​ ​of​ ​it?​ ​What​ ​happens​ ​to​ ​our​ ​mental​ ​and physical​ ​states​ ​when​ ​we​ ​are​ ​getting​ ​adequate​ ​amount​ ​of​ ​sleep,​ ​in comparison?​ ​Do​ ​we​ ​know​ ​how​ ​to​ ​get​ ​to​ ​sleep​ ​faster​ ​and​ ​optimize​ ​the precious​ ​hours​ ​we​ ​do​ ​get​ ​hitting​ ​the​ ​pillow?​ ​Hopefully​ ​by​ ​the​ ​end​ ​of​ ​this short​ ​read​ ​we​ ​can​ ​open​ ​your​ ​eyes​ ​on​ ​the​ ​importance​ ​of​ ​closing​ ​them​ ​(see what​ ​I​ ​did​ ​there)

First​ ​let’s​ ​establish​ ​what​ ​“adequate”​ ​sleep​ ​is.​ ​For​ ​anyone​ ​over​ ​the​ ​age of​ ​18,​ ​7-9​ ​hours​ ​is​ ​considered​ ​an​ ​appropriate​ ​sleep​ ​range,​ ​and​ ​the​ ​time needed​ ​goes​ ​up​ ​as​ ​age​ ​goes​ ​down​ ​because​ ​younger​ ​children,​ ​toddlers​ ​and newborns​ ​need​ ​more​ ​sleep​ ​to​ ​develop​ ​body​ ​systems​ ​properly,​ ​although many​ ​parents​ ​will​ ​argue​ ​that​ ​a​ ​newborn​ ​doesn’t​ ​sleep​ ​anywhere​ ​near​ ​the 12-14hr​ ​range​ ​associated​ ​with​ ​this​ ​age.​ ​Clearly​ ​most​ ​us​ ​fall​ ​below​ ​this baseline,​ ​and​ ​the​ ​effect​ ​of​ ​continuously​ ​falling​ ​short​ ​of​ ​our​ ​necessary​ ​hours of​ ​sleep​ ​can​ ​wreak​ ​havoc​ ​on​ ​our​ ​minds​ ​and​ ​bodies.​ ​Starting​ ​with​ ​the immediate​ ​effects​ ​on​ ​the​ ​brain,​ ​let’s​ ​review​ ​the​ ​impact​ ​that​ ​lack​ ​of​ ​sleep has​ ​on​ ​our​ ​daily​ ​lives.

Lack​ ​of​ ​sleep​ ​can​ ​result​ ​in​ ​cognitive​ ​dysfunction​ ​to​ ​varying​ ​degrees. Consistently​ ​being​ ​short​ ​even​ ​1-2​ ​hours​ ​per​ ​night​ ​can​ ​interfere​ ​with learning​ ​and​ ​concentration​ ​skills.​ ​An​ ​interesting​ ​thought,​ ​considering​ ​that during​ ​my​ ​senior​ ​year​ ​at​ ​the​ ​University​ ​of​ ​North​ ​Florida,​ ​my​ ​classmates​ ​and I​ ​were​ ​averaging​ ​a​ ​solid​ ​3-4hrs​ ​of​ ​red​ ​bull​ ​soaked​ ​sleep​ ​a​ ​night.​ ​On​ ​a​ ​more serious​ ​note,​ ​this​ ​can​ ​be​ ​a​ ​problem​ ​as​ ​many​ ​teens​ ​fall​ ​considerably​ ​short​ ​of their​ ​requirement​ ​which​ ​can​ ​lead​ ​to​ ​difficulty​ ​with​ ​memory​ ​and​ ​retaining information​ ​in​ ​school.

Sleep​ ​deficiency​ ​can​ ​also​ ​cloud​ ​the​ ​decision-making​ ​process​ ​and​ ​grind creativity​ ​to​ ​a​ ​halt.​ ​This​ ​can​ ​be​ ​a​ ​huge​ ​issue​ ​at​ ​the​ ​educational​ ​level,​ ​and​ ​in the​ ​workplace.​ ​While​ ​it​ ​is​ ​true​ ​that​ ​some​ ​can​ ​grind​ ​and​ ​burn​ ​the​ ​midnight​ ​oil to​ ​get​ ​that​ ​big​ ​project​ ​together​ ​just​ ​before​ ​the​ ​deadline,​ ​the​ ​reality​ ​is​ ​that​ ​if the​ ​project​ ​had​ ​been​ ​given​ ​proper​ ​attention​ ​with​ ​full​ ​rest,​ ​the​ ​final​ ​product might​ ​have​ ​been​ ​better​ ​than​ ​expected.​ ​(see​ ​current​ ​writing)
The​ ​brain​ ​controls​ ​emotions​ ​as​ ​well,​ ​of​ ​course,​ ​and​ ​these​ ​can​ ​also​ ​be affected​ ​greatly​ ​by​ ​sleep​ ​loss.​ ​You​ ​may​ ​become​ ​short-tempered​ ​and moody,​ ​becoming​ ​easily​ ​agitated​ ​over​ ​unimportant​ ​or​ ​unnecessary​ ​issues. It​ ​could​ ​see​ ​its​ ​way​ ​into​ ​relationships​ ​with​ ​family,​ ​friends​ ​and​ ​significant others​ ​(who​ ​may​ ​also​ ​be​ ​suffering​ ​from​ ​lack​ ​of​ ​sleep,​ ​as​ ​sleeping​ ​with another​ ​person​ ​is​ ​one​ ​of​ ​the​ ​most​ ​disruptive​ ​things​ ​we​ ​can​ ​do​ ​to​ ​our personal​ ​sleep​ ​patterns).​ ​Long​ ​term​ ​loss​ ​of​ ​sleep​ ​can​ ​also​ ​mimic​ ​the symptoms,​ ​as​ ​well​ ​as​ ​lead​ ​to,​ ​clinical​ ​depression.​ ​Anxiety​ ​and​ ​even feelings​ ​of​ ​hopelessness​ ​and​ ​suicide​ ​are​ ​all​ ​possible​ ​side​ ​effects​ ​of​ ​severe chronic​ ​sleep​ ​deprivation.​ ​(What​ ​a​ ​happy​ ​article​ ​Pat,​ ​thanks!) Now​ ​we’ve​ ​gone​ ​over​ ​some​ ​of​ ​the​ ​mental​ ​issues​ ​that​ ​can​ ​arise​ ​due​ ​to​ ​lack of​ ​sleep,​ ​let’s​ ​talk​ ​about​ ​how​ ​your​ ​body​ ​reacts​ ​to​ ​it. A​ ​consistent​ ​lack​ ​of​ ​sleep​ ​creates​ ​an​ ​increase​ ​in​ ​the​ ​stress​ ​hormone, cortisol.​ ​To​ ​keep​ ​the​ ​science​ ​part​ ​simple,​ ​higher​ ​levels​ ​of​ ​cortisol​ ​can increase​ ​fat​ ​stores.​ ​Combine​ ​that​ ​with​ ​a​ ​decrease​ ​in​ ​leptin​ ​production,​ ​a hormone​ ​that​ ​tells​ ​your​ ​brain​ ​that​ ​your​ ​stomach​ ​is​ ​full,​ ​and​ ​you​ ​have​ ​a recipe​ ​for​ ​storing​ ​fat​ ​and​ ​overeating.​ ​This​ ​can​ ​sabotage​ ​even​ ​the​ ​best training​ ​efforts​ ​and​ ​diet,​ ​and​ ​is​ ​a​ ​huge​ ​reason​ ​sleep​ ​deprivation​ ​is​ ​a​ ​major risk​ ​factor​ ​in​ ​obesity.​ ​Your​ ​immune​ ​system​ ​is​ ​also​ ​compromised.​ ​Think about​ ​it,​ ​when​ ​you​ ​do​ ​get​ ​sick​ ​what​ ​does​ ​your​ ​body​ ​want​ ​most?​ ​Shut​ ​down, sleep,​ ​fight​ ​off​ ​infection,​ ​recover.​ ​If​ ​you​ ​can’t/don’t​ ​sleep,​ ​the​ ​illness​ ​lingers and​ ​you​ ​feel​ ​like​ ​dog​ ​poop​ ​for​ ​a​ ​week.

So,​ ​we​ ​know​ ​what​ ​happens​ ​to​ ​our​ ​mind​ ​and​ ​body​ ​when​ ​we​ ​don’t​ ​give​ ​it enough​ ​sleep,​ ​so​ ​what​ ​in​ ​the​ ​world​ ​can​ ​we​ ​do​ ​to​ ​improve​ ​the​ ​sleep​ ​that​ ​we do​ ​get?​ ​Glad​ ​you​ ​asked.
First​ ​we​ ​will​ ​start​ ​by​ ​getting​ ​your​ ​bedroom​ ​ready​ ​for​ ​sleep.​ ​Let​ ​me preface​ ​this​ ​by​ ​saying,​ ​if​ ​it​ ​is​ ​possible,​ ​the​ ​bedroom​ ​should​ ​be​ ​used​ ​for​ ​two things,​ ​sleep​ ​and​ ​sex.​ ​Sorry,​ ​that’s​ ​it.​ ​If,​ ​due​ ​to​ ​living​ ​situations,​ ​the bedroom​ ​must​ ​double​ ​as​ ​your​ ​office​ ​or​ ​dining​ ​area,​ ​so​ ​be​ ​it​ ​but​ ​I​ ​would​ ​try to​ ​change​ ​that​ ​as​ ​quickly​ ​as​ ​possible.
Bedroom​ ​set​ ​up​ ​in​ ​no​ ​specific​ ​order:
1)​​ ​​ ​​ ​​ ​​ ​​Get​ ​it​ ​cold,​ ​65-68​ ​degrees​ ​is​ ​fantastic.​ ​Use​ ​fans​ ​if​ ​you​ ​can’t​ ​regulate your​ ​own​ ​air​ ​conditioning.​ ​This​ ​tells​ ​the​ ​body​ ​that​ ​it’s​ ​time​ ​to​ ​sleep.
2)​​ ​​ ​​ ​​ ​​ ​​Get​ ​an​ ​old-school​ ​alarm​ ​clock,​ ​like​ ​without​ ​a​ ​digital,​ ​light​ ​emitting​ ​face, and​ ​keep​ ​your​ ​cellphone​ ​out​ ​of​ ​the​ ​bedroom.​ ​I​ ​know,​ ​crazy​ ​talk.​ ​In​ ​fact,​ ​no electronic​ ​devices​ ​besides​ ​the​ ​clock​ ​at​ ​all.​ ​No​ ​TV,​ ​no​ ​tablet,​ ​just​ ​no.​ ​Trust me​ ​on​ ​this​ ​one,​ ​falling​ ​asleep​ ​to​ ​CSI​ ​re-runs​ ​isn’t​ ​the​ ​way​ ​to​ ​optimal​ ​sleep. ***Bonus​ ​tip,​ ​when​ ​you​ ​wake​ ​up​ ​you​ ​won’t​ ​be​ ​able​ ​to​ ​instantly​ ​jump​ ​on social​ ​media​ ​and​ ​ruin​ ​the​ ​day​ ​before​ ​it​ ​starts!
3)​​ ​​ ​​ ​​ ​​ ​​Get​ ​that​ ​room​ ​black​ ​hole​ ​dark.​ ​Buy​ ​blackout​ ​drapes,​ ​cover​ ​the​ ​windows with​ ​blankets,​ ​whatever.​ ​Just​ ​get​ ​it​ ​as​ ​dark​ ​as​ ​possible​ ​as​ ​any​ ​light​ ​that sneaks​ ​in​ ​will​ ​tell​ ​your​ ​brain​ ​that​ ​it’s​ ​time​ ​to​ ​wake​ ​up.
4)​​ ​​ ​​ ​​ ​​ ​​This​ ​one​ ​is​ ​tough​ ​for​ ​some,​ ​but​ ​Fido​ ​can’t​ ​sleep​ ​in​ ​your​ ​bed.​ ​I know…that​ ​face​ ​though….​ ​but​ ​no.​ ​Every​ ​time​ ​our​ ​fur​ ​children​ ​get​ ​up​ ​and move​ ​around,​ ​which​ ​is​ ​a​ ​lot​ ​over​ ​the​ ​course​ ​of​ ​the​ ​night​ ​because​ ​they​ ​have been​ ​sleeping​ ​all​ ​damn​ ​day​ ​while​ ​you’re​ ​working​ ​to​ ​buy​ ​kibble,​ ​they​ ​can take​ ​you​ ​out​ ​of​ ​your​ ​deep​ ​sleep.​ ​I’ll​ ​bet​ ​that​ ​they​ ​wouldn’t​ ​mind​ ​their​ ​own comfortable​ ​bed​ ​anyway.​ ​Little​ ​spoiled​ ​fur​ ​child.
5)​​ ​​ ​​ ​​ ​​ ​​Invest​ ​in​ ​high​ ​quality​ ​bedding.​ ​You​ ​spend​ ​a​ ​lot​ ​of​ ​time​ ​in​ ​bed,​ ​make​ ​it​ ​as plush​ ​and​ ​comfortable​ ​as​ ​possible. 6)​​ ​​ ​​ ​​ ​​ ​​Lastly,​ ​your​ ​mom​ ​was​ ​onto​ ​something​ ​when​ ​she​ ​was​ ​yelling​ ​at​ ​you​ ​to clean​ ​up​ ​your​ ​room.​ ​As​ ​we​ ​opened​ ​with,​ ​the​ ​bedroom​ ​should​ ​be​ ​for​ ​two things​ ​and​ ​those​ ​two​ ​things​ ​only.​ ​A​ ​messy,​ ​cluttered​ ​room​ ​doesn’t​ ​help​ ​with either​ ​of​ ​them.​ ​Clean​ ​it​ ​up,​ ​junior.

Now​ ​that​ ​we​ ​have​ ​your​ ​sleeping​ ​area​ ​set​ ​up​ ​perfectly,​ ​let’s​ ​focus​ ​on​ ​you, specifically.
1)​​ ​​ ​​ ​​ ​​ ​​Try​ ​to​ ​get​ ​off​ ​your​ ​technology​ ​at​ ​least​ ​1-2hrs​ ​before​ ​going​ ​to​ ​bed. Electronics​ ​emit​ ​light​ ​that​ ​keeps​ ​our​ ​brains​ ​in​ ​“awake”​ ​mode,​ ​never giving​ ​it​ ​a​ ​chance​ ​to​ ​wind​ ​down.​ ​If​ ​you​ ​must​ ​use​ ​a​ ​computer​ ​at​ ​night, I​ ​suggest​ ​an​ ​app​ ​such​ ​as​ ​f.lux,​ ​which​ ​will​ ​dim​ ​the​ ​computer​ ​screen​ ​to warmer,​ ​softer​ ​colors​ ​so​ ​the​ ​transition​ ​to​ ​sleep​ ​is​ ​easier.
2)​​ ​​ ​​ ​​ ​​ ​​Make​ ​late​ ​meals​ ​lighter.​ ​Digestion​ ​is​ ​one​ ​of​ ​the​ ​more​ ​energy consuming​ ​activities​ ​in​ ​the​ ​body,​ ​so​ ​if​ ​we​ ​eat​ ​a​ ​huge​ ​meal​ ​closer​ ​to our​ ​bedtime,​ ​the​ ​body​ ​will​ ​be​ ​working​ ​to​ ​digest​ ​food​ ​instead​ ​of​ ​being in​ ​resting​ ​mode.​ ​In​ ​addition,​ ​taper​ ​drinking​ ​down​ ​as​ ​frequent bathroom​ ​trips​ ​will​ ​disrupt​ ​sleep​ ​patterns.
3)​​ ​​ ​​ ​​ ​​ ​​Avoid​ ​caffeine​ ​and​ ​alcohol.​ ​This​ ​should​ ​be​ ​obvious,​ ​but​ ​I​ ​must make​ ​sure​ ​it​ ​is​ ​clear.​ ​Even​ ​if​ ​you’re​ ​an​ ​old​ ​coffee​ ​head​ ​like​ ​myself, cut​ ​caffeine​ ​way​ ​down​ ​in​ ​the​ ​afternoon​ ​and​ ​try​ ​not​ ​to​ ​have​ ​any​ ​in​ ​the evening.​ ​You​ ​may​ ​think​ ​coffee​ ​isn’t​ ​affecting​ ​you​ ​anymore​ ​or​ ​that alcohol​ ​will​ ​help​ ​you​ ​sleep,​ ​but​ ​I​ ​can​ ​assure​ ​you​ ​that​ ​neither​ ​is enhancing​ ​the​ ​quality​ ​of​ ​your​ ​rest. 4)​​ ​​ ​​ ​​ ​​ ​​Exercise​ ​earlier​ ​in​ ​the​ ​day.​ ​When​ ​you​ ​train,​ ​you​ ​release​ ​those wonderful,​ ​feel​ ​good​ ​endorphins​ ​that​ ​make​ ​you​ ​feel​ ​indestructible. Unfortunately​ ​exercise​ ​also​ ​releases​ ​the​ ​previously​ ​discussed cortisol,​ ​so​ ​try​ ​to​ ​finish​ ​up​ ​your​ ​workout​ ​at​ ​least​ ​2-3hrs​ ​before​ ​your normal​ ​bedtime.
5)​​ ​​ ​​ ​​ ​​ ​​Overall​ ​try​ ​to​ ​create​ ​a​ ​bedtime​ ​routine.​ ​Take​ ​a​ ​hot​ ​shower​ ​or​ ​bath (the​ ​rise​ ​and​ ​subsequent​ ​fall​ ​in​ ​temperature​ ​will​ ​help​ ​enhance drowsiness),​ ​read​ ​for​ ​a​ ​few​ ​minutes​ ​(paperback​ ​please)​ ​and​ ​try​ ​to​ ​go to​ ​bed​ ​at​ ​the​ ​same​ ​time​ ​every​ ​night,​ ​and​ ​yes​ ​even​ ​on​ ​the​ ​weekends you​ ​party​ ​animal​ ​you.

Try​ ​implementing​ ​one​ ​or​ ​two​ ​of​ ​these​ ​tips​ ​at​ ​a​ ​time​ ​and​ ​monitor​ ​your​ ​sleep quality.​ ​Over​ ​time,​ ​as​ ​you​ ​see​ ​and​ ​feel​ ​your​ ​sleep​ ​improving,​ ​add​ ​a​ ​few more.​ ​I​ ​realize​ ​that​ ​sometimes​ ​getting​ ​“more”​ ​sleep​ ​just​ ​is​ ​not​ ​an​ ​option,​ ​but by​ ​utilizing​ ​some​ ​of​ ​these​ ​tips,​ ​you​ ​can​ ​make​ ​the​ ​precious​ ​few​ ​hours​ ​you do​ ​get​ ​as​ ​effective​ ​as​ ​possible​ ​in​ ​giving​ ​the​ ​body​ ​the​ ​rest​ ​and​ ​recovery​ ​it needs.

Patrick Murphy

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Total Attention to You!!

What is Joint Mobility?

Joint mobility is the range of motion found when muscles surrounding 2 bones contract or relax creating joint movement causing adjacent bones to articulate, slide, glide, hinge or pivot with each other.

Without good Joint Mobility a person will be restricted in their joint’s available range of motion. Typical restrictions in joint range of motion are due to shortened or lengthened muscles. Limited range of motioned can also occur to conditions with the joint itself and can carry with it joint pain or stiffness.

What is Flexibility?

Flexibility is a muscle’s ability to lengthen or stretch to it’s appropriate length when needed, to allow a body part or parts to move through all available ranges of motion.

Flexibility is typically one of the most forgotten or overlooked aspects of health. Poor flexibility could lead to limited ranges of motion in one or multiple joint(s) up and down a person’s kinetic chain. In order for a person to be healthiest version of them possible, equal focus and attention must be given to flexibility.

OWN YOUR TESTOSTERONE

When we think of boosting testosterone levels, the image of a huge bodybuilder injecting steroids might come to mind. But everyone, men AND women, need be concerned with their testosterone levels.  After age 30, men with low testosterone levels are at high risk for heart disease, type 2 diabetes, obesity, impaired sexual function, and more. Testosterone levels in women start to decline in their 20’s and can increase body fat, slow metabolism, and reduce bone density and strength.

But fear not. We can naturally boost our levels of testosterone by, da da da daaaaa- exercise and nutrition. Shocking!

FAT, ZINC, AND VITAMIN D

If you want to optimize natural testosterone production, make sure you have those 3 things incorporated in you daily diet. Here are some examples of fats you are looking for: avocados, olive and coconut oil, almonds, egg yolks, and animal fat.  Also supplement your diet with zinc and vitamin D, both of which have shown a very strong relationship with higher testosterone levels.

EXERCISE

Exercise has a major influence on testosterone levels. Specifically, medium to high intensity weight training that incorporates compound movements (mutlijoint exercises like squats). Higher volume training programs have been found to have the greatest hormonal response (such as 3-5 sets). If you were to google “testosterone boosting workouts,” you would find something like; “After completing a dynamic warm up perform 3 sets of 10 bench press, kettlebell swings, v ups, and mountain climbers.” Look familiar? Luckily if you are working out with us, you are already engaging in workouts that will help boost your testosterone levels. Keep at it and don’t be afraid to lift heavy! Increased weight = increase testosterone production= high metabolism= low body fat….you get the idea.

Increasing your efforts in the gym, as well as eating a diet with fat supplemented with zinc and vitamin D, will naturally increase your production of testosterone. This means improved mood, sleep, libido, energy, and overall health. And who doesn’t want an increase in their quality of life?