Fit Solutions Personal Training

09/10/2025

Focus on the outcome NOT the process, just show up 💪🏻

09/02/2025

FACTS!

08/27/2025

Dr Mike hits the nail on the head!

Dr Mike Israetel, The Iced Coffee Hour

08/27/2025

Week two of my 16 week “clean bulk” what’s a clean bulk?

For me it’s a muscle-building phase where I am eating in a moderate calorie surplus while focusing on nutritious, whole foods to minimize fat gain. The goal is to gain lean muscle mass efficiently by combining:

Controlled calorie surplus (usually ~250–500 extra calories/day)

High protein intake (to support muscle repair and growth)

Strength training (to stimulate muscle growth)
Limited processed/junk food (to keep fat gain low)

It's the opposite of a "dirty bulk," which often involves excessive eating regardless of food quality.

Two weeks ago I weighed 167.5, today I stepped on the scale at 177.6

I am feeling great, no sluggishness whatsoever, my body is energized with newfound calories, and ready to put on muscle! Workouts have been longer and duration weights are going up and strength.

My calories during my cut ending phase were at 1800, my current bulk phase I’m consuming 2700 cal.

🤣

08/24/2025

👍🏻💪🏻

08/20/2025

This is one area I struggle with and a priority for me this year. This year being my age change. You must focus on activity but even more importantly, recovery. Sleep is a crucial element in mental health, physical health and longevity!
https://www.facebook.com/share/p/1BSQuB1XzD/

😴 Sleep isn’t just rest — it’s one of the most powerful health regulators we have. A massive new study, published in Health Data Science, analyzed medical records of over 88,000 adults in the UK Biobank and linked poor sleep patterns to 172 different diseases.

The risks were striking: for 92 conditions, including dementia, type 2 diabetes, kidney failure, and Parkinson’s disease, over 20% of risk was traced to poor sleep behavior. Even more alarming, irregular bedtimes and disrupted circadian rhythms doubled the risk for 42 diseases, such as cirrhosis, fibrosis, and age-related frailty.

The study emphasizes that sleep regularity matters as much as duration. It’s not just about getting 7–8 hours, but about going to bed and waking up consistently. Irregular rhythms may destabilize key biological systems — from immunity to brain function — fueling long-term disease risk.

Experts stress that while this research shows correlation, not direct causation, it reinforces sleep as a modifiable behavior that can transform health outcomes. Unlike aging or genetics, sleep habits are changeable — making them one of the most powerful tools for disease prevention.

Consistency, not just hours, defines truly “good sleep.”

Follow Science Sphere for regular scientific updates.

RESEARCH PAPER 📄
Yimeng Wang et al, "Phenome-wide Analysis of Diseases in Relation to Objectively Measured Sleep Traits and Comparison with Subjective Sleep Traits in 88,461 Adults.", Health Science Journal (2025)

08/20/2025

Exercise is an investment in your LONGEVITY!

Physical Activity Declines Long Before Heart Disease Strikes

A new study has revealed that adults who go on to develop cardiovascular disease (CVD) begin showing signs of reduced physical activity as early as 12 years before diagnosis.

This decline not only precedes conditions like heart failure, coronary heart disease, and stroke, but also persists long after a cardiac event, highlighting the crucial role of consistent exercise across adulthood.

The research comes from the Coronary Artery Risk Development in Young Adults (CARDIA) study, which tracked 3,068 participants from 1985 to 2022. Participants underwent up to ten assessments of moderate-to-vigorous physical activity (MVPA), measured in exercise units where 300 units equal roughly 150 minutes of weekly activity—the level recommended by health guidelines.

While activity levels naturally declined with age across the cohort, those who later developed CVD showed a steeper, earlier drop in MVPA compared to healthy peers.

Importantly, the study found demographic disparities. Black men experienced a sustained decline in activity, while Black women consistently reported the lowest activity levels throughout adulthood. Following a cardiovascular event, Black women also had the highest likelihood of remaining inactive, with their odds of persistent inactivity more than four times higher than others.

The message is clear: staying active isn’t optional — it’s protective. Exercise directly influences blood pressure, weight, blood sugar, and cholesterol, all critical to heart health.

Follow Science Sphere for regular scientific updates

RESEARCH PAPER 📄
Ge**er Y et al. Trajectories of physical activity before and after cardiovascular disease events in CARDIA participants. JAMA Cardiol. 2025

08/19/2025

stop thinking about the process and just focus on DOING the process.

08/18/2025

Day One of a 16 week clean bulk cycle. The goal, eat above maintenance using healthier choices to gain as much lean muscle as possible! I will put on a bit of body fat in the process as I create a surplus of calories to give the optimal muscle building environment for my body. Can’t build without blocks!

Workouts will be heavy 6-8 reps for most compound movements and 10-12rep for isolation. Excited to eat outside a deficit (cutting phase) and build some muscle!

1 year until I attempt to step on a competiton stage! 🙌🏻💪🏻