Austin Martin Fitness

08/16/2024

https://youtu.be/Hij0tgKDlPc?si=31Jeluh1bnBuhFZD

Why do y’all think Europe is so much more fit than America?
Comment and let us know what you think.

What is the true reason for the discrepancy? Help us unlock this mystery. 

08/15/2024

https://youtu.be/mHTcezYApFc?si=-apW8vFS_5hsJ222

Love this interview. Collagen is certainly not at all good for protein synthesis, and supplementation thereof is not necessary to get sufficient collagen to reap the benefits of hair and nails & skin, as you can easily get enough collagen from diet alone.

The worst part about the whole thing is girls already struggle to meet their protein needs often. Now they have what in their mind is a synonym that they are taking “ protein “ so now they actually eat even less protein that will help them with muscle protein synthesis, and thusly lose more muscle mass. Which is the last thing that female health needs at the moment – more osteoporosis and sarcopenia.

If you do decide to take a collagen supplement, make sure that you do not count it towards your daily protein needs. 

I’m not saying it’s bad to take a collagen supplement, but if you fall into the category of people who say, oh, I had my collagen protein, so I don’t really need to have a protein shake or have the grilled chicken on the salad… Those people are in for a sad awakening.  

Get the 5 Tactics in My Longevity Toolkit and my weekly newsletter here (free): https://bit.ly/3WfF5wRWatch the full episode: https://youtu.be/AVOKWvYJM-cBec...

08/13/2024

08/13/2024

When seniors with weak bones and muscles so frail, are put in a pool where their strength will derail, it’s not just a slip-up; it’s quite a big mess. To give them mere water and nothing more, is a fitness blunder that they should ignore. Splashing and flapping with weights that don’t weigh, will not help their muscles to grow or to stay. The water's so gentle, it makes it too easy, and the bells that they hold are not really cheesy. They’re too light to help, though they think it's the best, but the truth is much clearer when put to the test. If swimming for cardio is your fun and delight, that's great for your heart, but not muscles to fight. So if you seek strength, don’t be fooled by the splash; get on dry land, and make your workout a smash!

This is my poem about seniors and water aerobics, concerning my previous post. 

08/13/2024

Putting a group of seniors with osteoporosis and sarcopenia into a water aerobics class is not just misguided; it’s a profound disservice to their well-being. It’s almost a moral failure to offer such a program without acknowledging its limitations. The allure of "low impact" exercises often masks their ineffectiveness, especially when it comes to resistance training. While it's clear that high-impact activities like depth jumps or marathons are impractical for the elderly, relegating them to water-based exercises doesn’t necessarily enhance their strength. The buoyancy of the water actually reduces the effectiveness of resistance training, making it less challenging than bodyweight exercises. Many instructors, lacking the requisite understanding, perpetuate this ineffective approach. While aquatic exercise might suit those seeking cardiovascular benefits, it falls short in delivering meaningful resistance training, a critical component for improving bone and muscle health.

Next time you see a senior and they tell you that they are going to water aerobics, I would encourage you not to congratulate them. I would instead try and educate them on how to properly take care of themselves. 

08/12/2024

🚀 Remote Trainer Position Available for Kinesiology Enthusiasts! 🚀
Kinesiology students or graduates, if you’re seeking a remote role that puts your skills to work, we have a great opportunity for you to become a remote trainer with us.
Your Role:
* Host virtual training sessions and design personalized routines for patients.
* Address and manage patients’ risk factors and help them understand caloric intake and macro nutrients.
* Collaborate with dietitians, referring out patients to them for issues related to allergies, vitamins, minerals, and interactions with medications, while ensuring that we always complement their expertise.(AKA staying in your lane with nutrition / only focusing on macros and calories)
* Apply a fluid understanding of biomechanics, strength and conditioning, and functional anatomy of the body, including muscles, tendons, and ligaments.
* Develop strong relationships with patients and manage your schedule effectively.
* Enjoy the freedom of working from any location.
Opportunity for Advancement:
* As you gain experience, you could handle up to 10 patients per hour, increasing your earning potential.
This position provides flexibility and room for growth in the medical fitness industry.

Reach out to us to learn more!

08/12/2024

🚀 Remote Trainer Position Available for Kinesiology Enthusiasts! 🚀
Kinesiology students or graduates, if you’re seeking a remote role that puts your skills to work, we have a great opportunity for you to become a remote trainer with us.
Your Role:
* Host virtual training sessions and design personalized routines for patients.
* Address and manage patients' risk factors and help them understand caloric intake and macro nutrients.
* Collaborate with dietitians, referring out patients to them for issues related to allergies, vitamins, minerals, and interactions with medications, while ensuring that we always complement their expertise.(AKA staying in your lane with nutrition / only focusing on macros and calories)
* Apply a fluid understanding of biomechanics, strength and conditioning, and functional anatomy of the body, including muscles, tendons, and ligaments.
* Develop strong relationships with patients and manage your schedule effectively.
* Enjoy the freedom of working from any location.
Opportunity for Advancement:
* As you gain experience, you could handle up to 10 patients per hour, increasing your earning potential.
This position provides flexibility and room for growth in the medical fitness industry.

Reach out to us to learn more!

08/12/2024

Many people find themselves in this predicament. So for motivation Monday, I want you to let us know what motivates you to work out.

I’m not not gonna lie, it’s fun walking by the mirror and being happy with what you see – but that is certainly not my main motivation for working out.

Any fit person that you see–they are not necessarily motivated by the mirror, it is other things. And not just health, but mental health, and a panacea of many things.
Also, once the habit is formed, it is typically a blast. You just have to try it for long enough.
Many people will counter that and say they’ve tried it many times to not find it fun, however, they most likely tried a program where they did not strength train enough, and did not eat enough protein, and just did a lot of cardio expecting extremely fast results - or a program where the cardio and weights are mixed so much that people do not lift enough weight, e.g. F45 or orange theory.
The size principal says that we need to lift at least moderately heavyweights. And the best way to optimize for that is to actually have a little bit of rest in between sets.
For example, at those classes, if you were well rested in between sets, then the weight that you use, you could have always done more than 30 reps. And.. if you are able to do more than 30 reps, then it is not a hypertrophic weight for you. It just seems like a hard enough weight because you are out of breath from your heart rate being high unnecessarily during your weight session.

To keep things going the entire time to keep the heart rate up is quite silly.

Keeping the heart rate up during cardio is the name of the game, but to directly intermix that with strength training, is not going to be good for people in the future who have engaged in these modalities.

Women hit peak bone mass at age 30, and it’s downhill from there. This can obviously be attenuated through proper strength training. However, if you don’t choose proper strength training, then you are not preventing bone loss.

Regardless, doing anything is certainly better than nothing.

health

08/11/2024

People are often shocked that I tell them to really only look at protein and calories when it comes to weight loss.

If you are about to work out, then I would say have a few carbs before hand, but other than that, there are really no rules (aside from meeting protein and fiber needs).

As far as I see it when it comes to caloric intake, as long as you meet your protein needs, carbs and fat can be basically interchangeable.

Carbs are easy to overeat, and fat sneaks into our diet when we have no idea.
Consider ice cream. It has more calories from fat than from carbohydrates/sugar. Most people do not know that and blame the sugar. The thing is they should be blaming the calories.

Regardless, over complicating nutrition drives people crazy. The average American attempts three fat diets per year. That is an epidemic of sadness and insanity.

It is great that they are attempting things, however, it is rare that people attempt the boring stuff – which we know works.

Create a deficit of calories. Reduce caloric intake of carbohydrates and fats. I seriously doubt you eat over 800 cal worth of protein in a day (which would be 200 g). Anybody and everybody can eat 800 cal of carbohydrates mixed with fat and one sitting and have no idea. for some reason that is not the case with protein.

This is why I say to only look at protein and then only look at total calories.

So many people get wrapped up, looking at carbs, and eat dietary fat till the cows come home, thinking they are moving towards their weight loss goal, and then they throw the towel in and have lots of carbs and fats mixed together. It is a catastrophe often.

So keep it simple, please.

Look at two things.

Calories and protein.

08/05/2024

Working out improves sleep.😴

When it comes to fat loss, sleep is one of the most important facets. Getting up at four in the morning to work out is a trope, not a reality.

07/28/2024

Grip Strength: The Unexpected Key to Predicting Your Lifespan.

07/26/2024

Can You Handle This Weekend’s Plank Challenge? 💪

07/19/2024

Snack Time Simplified: Why String Cheese Is Your New Go-To!

String cheese is a great snack because it’s tasty and gives you energy. Regular string cheese has about 80 to 90 calories and 7 grams of protein, which helps keep you full. If you want fewer calories, you can choose light string cheese, which has only 50 calories and still gives you 5 to 6 grams of protein. That means you can enjoy a yummy snack without worrying too much about extra calories.

Protein is good for your body because it helps build muscles and keeps you strong. String cheese is also low in carbohydrates, which is good if you’re watching your sugar intake (disclaimer- there is nothing inherently wrong with sugar or carbohydrates, and they are not unhealthy at all, and sugar is not toxic). So, next time you’re hungry between meals, grab some string cheese—it’s a delicious and healthy choice!

07/18/2024

Merle Haggard Would Be Proud: My Workout Anthem Parody!

07/15/2024

Use it or lose it!

https://www.nia.nih.gov/news/maintaining-mobility-and-preventing-disability-are-key-living-independently-we-age #:~:text=A%20lack%20of%20physical%20activity,too%20much%20time%20sitting%20daily.

07/15/2024

Exercising Despite the Heat? Here’s How to Protect Yourself from Heat Stroke—But Avoid It if You Can!

07/14/2024

You heard that right. 10% decrease in overall morbidity and mortality for every MET that you increase.

07/13/2024

Discover the Art of Muscle Engagement and Safety: Your Weekend Challenge—Mastering Lunges!

Lunges can be a transformative exercise, but they require careful consideration, especially for those new to fitness or managing chronic conditions. They’re not solely for beginners or advanced athletes; they demand respect for load management and proper technique. For beginners, it’s crucial to start with support, whether that’s holding onto a stable surface or using both hands until balance and strength improve. Even for seasoned fitness enthusiasts, a slight assist can enhance muscle engagement without compromising intensity. Remember, consistency in resistance training builds stronger ligaments and tendons over time, making lunges more accessible. During periods of quarantine or when mobility is limited, lunges can be particularly effective, but always with attention to individual capabilities and gradual progression.

For older adults and those prioritizing balance, the idea of stability during lunges is essential. Balancing requires strength, which is developed through targeted resistance training. However, lunges themselves should be approached cautiously, ensuring they’re integrated into a broader fitness regimen that supports joint health and overall mobility. Medical professionals understand the value of exercise in managing chronic illnesses and promoting wellness. Lunges can reduce spine loading in certain medical situations, making them beneficial under appropriate guidance. Whether you’re a physician managing a rigorous schedule or someone on a weight loss journey, understanding your body’s readiness for lunges is key to their effective integration into your fitness routine.

health

07/11/2024

🥛skim or 2% for this cowboy 🤠🐄💪

Yet, at times that option is not there for me and I find myself in the situation above.
This dichotomous thinking like this (leaving out skim & 2%) plays into the fact that Americans don’t necessarily have a problem, losing weight – but they have a problem keeping it off. Each time they yo-yo their metabolic health gets worse often.
This in large part is due to this neglecting protein and muscle mass within the process of overall metabolic health.
Whenever you are dieting, please, please consider protein and resistance training. Also, those should be considered when you are not dieting. But when dieting they are extremely crucial.
People simply forget that. Let’s take a juice cleanse for example. Maybe 3 to 500 cal of carbs in liquid form with zero protein for three days – do people sincerely think that is going to improve their body composition?

Most yo-yo diets are extremely low on protein, which is why as the yo-yo journey continues their metabolic health/percentage muscle and fat (aka body composition) just continues to get worse and worse.

CONSIDER PROTEIN!

07/05/2024

Ready to strengthen those legs and challenge yourself this weekend? 💪 Sissy squats are a killer way to build strength and muscle size and endurance. Remember, quality reps over quantity! Let’s see those strong moves! 🔥

06/30/2024

Perhaps they fished off the side and were well fed, but I do not think so. Please weigh in in the comment section if you know more on this topic.

06/28/2024

Use Greek yogurt in these five different ways to increase protein in your diet, which will give you a satiation benefit, helping you keep the calories down 💪.

06/22/2024

Do you get burnt out from mixing protein shakes and having clumpy smelly cups that don’t get fully washed even in the dishwasher?
Switch to the drinks.
It will be a couple hundred dollars more per year, but that will be worth it.
I have known so many people throw in the towel on their journey to front load their protein, while keeping calories down, due to their dislike of the process of mixing up protein powder.
You know yourself. If you have given up on your diet, and the part that early morning, protein plays there within due to frustration of protein powder, then invest in yourself and buy the drinks.

A couple hundred dollars more per year to have a body like Zeus is well worth it and will save you money in the long run having sleep apnea and diabetes and obesity all those things.

06/20/2024

I ❤️ Amsterdam!

My favorite thing is the city layout with regards to the walking and biking trails!

The people here did not seem to want to speak very much Dutch with me, and when I would try with my 70% German 30% Dutch mish mash attempt –they respond in a rather brash manner, seemingly offended that I did not speak English to them.

I suppose there is still quite a bit of anger against the German people here, given what happened after the people of the Netherlands were cutoff of supplies until they submitted.

The majority of research that we have surrounding malnourished women, children, and the long lasting effects, not only from one generation, but even to the next, come from what happened during that terrible time.

I suppose I will have to practice my Dutch a lot more before I come next time, because the second you throw one German word in there they get quite angry despite and 80% similarity between Dutch and German.

So, if you are a polyglot, this may not be the best place as English will be forced upon you as in the United States, but it is still a wonderful city with lots of history, and honest fit people who run a great society.

06/19/2024

How to work into a pushup!

Start with mobilizing your scapula – especially protraction and retraction.
You can do this with retracting and protracting, the cat cow yoga move, or other options.

Next is to assume position.
Do not make a T..
Make an Arrow⬆️

The best way to do this will be to have someone holding stretchy workout a band around your waist/ for minor assistance.
Little by little, the person holding the band can decrease the assistance.
Eventually, the trainer and completely get rid of the resistance you will be able to do a puahup.

If you do not have access to a trainer and a band, it is OK to do push-ups on your knees– but just remember to make the arrow and not the t with this one.

A final option is to start with wall push-ups, then push-ups further down on a lower surface, progressing lower so on and so on until you are doing pushups on the bottom staircase or eventually the floor.

06/17/2024

Listen up!

06/10/2024

To all the golfing dads out there! 🏌️
Keep the upper edge with your golf dad swagger, and make sure you can always drive the ball further than your children🏌️⛳️💪

06/08/2024

Damas y caballeros!
Estoy dando una lectura mañana sobre ejercicio y sus incredible effectos médicos!
Ven y escuchar me a las 11 en la mañana, mañana!

Si vos todavía hagas ejercicio, traer sus papás y sus abuelos.
También hay una raffle con una chance de ganar un session conmigo!