WieFit Nutrition, Personal Training, and Group Fitness

12/14/2024

Connor Keyes is back at Wiefit! His schedule is open Mon-Sat, 8-12. His schedule will fill up fast so don’t wait! He is a very good Personal Trainer/Fitness Coach.

10/23/2024

Wanting to start on the right nutrition program? Our next free Nutrition Presentation is scheduled for Wednesday, Nov. 6th, 6pm-7:10pm. Please RSVP by texting your name and anyone accompanying you to 513-706-2011. By coming to this Presentation, your $200 initial appointment will be waived again for the month of November. Monthly check-ins are only $20. RSVP asap--Many people have been asking about the date for the next seminar, so I think this will fill up fast.

10/08/2024

Ty, 31 years old, one month result. A gain of 9.47 lbs of Lean Mass and a loss of 6.87 lbs of fat. Ty trains here at Wiefit with David Deleon, and started his nutrition plan with me 1 month ago. Most people wouldn't believe this type of result to be possible. The power of food and proper strength training.

Date: September 10, 2024
Weight: 203.8
Ab: 42
Side: 21
Upper Chest: 15
Thigh: 14
Lower back: 48
Subscap: 12
Triceps: 14
BF%: 23.23
Lean Mass: 156.47
Fat Lbs: 47.33
Age: 31

Date: October 8th, 2024
Weight: 206.4
Ab: 34
Side: 15
Upper Chest: 12
Thigh: 11
Lower Back: 41
Subscap: 11
Triceps: 12
BF%: 19.6
Lean Mass: 165.94 (+9.47 lbs LM)
Fat Lbs: 40.46 (-6.87 lbs fat)
Age: 31

10/04/2024

Annual Fall Sale! 15% off Wiefit Nutrition Supps, all Personal Training, including our S4 Soccer Training.

Promo Code: "Fallsale"

Email from WieFit Save BIG on Free-T-Up, TripleGH, WIEFUEL Pre-Workout, Jackpot Fat Burners, Carb Cycle Bars ( RELOAD and DELAOD In Stock!), and Personal Training!!   SAVE BIG! PROMO CODE: "FALLSALE"

09/08/2024

Think I know this girl! Let’s go Norse! Let’s get the W today!

09/06/2024

Strength Training versus Cardio versus a Combination of both... Stanford NIH study sets the record straight.

People ask me all the time "what did I do different, in terms of my Exercise, when I was getting ready for a show? I tell them that I didn't change much, except that I cut out all Aerobic type exercise. I always lift weights (resistance training) 4-5 days a week for about 1 hour each workout. That didn't change whether I was getting ready for a show or not. What did change was I would quit my men's soccer and basketball leagues for at least the 20 weeks leading up to my contest. When I was dieting down for a show to lose bodyfat, I did everything I could to hold on to all the muscle that I had worked for. There were a couple shows that I didn't cut out the cardio (basketball and soccer), and I lost a good 10-12 lbs of muscle by the time I stepped on stage, And for all the other shows that I did cut out that cardio, I not only didn't lose all that muscle, I was actually able to add a few lbs of muscle during those 20 weeks of dieting down.

For the study, they looked at A1C levels (test for average blood sugars over a 2-3 months timespan) AND body composition (Muscle to Fat ratio) of 186 individuals. They broke the 186 individuals up into 3 groups. One group only performed Strength Training (ST), one group only Cardio (AER), and one group both Strength Training and Cardio (Comb). They looked at initial readings of each individual, and then again after 9 months.

What they found after 9 months was a significant reduction in A1C of the Strength Training group. But they found NO significant reduction of A1C in either the Cardio (AER) group or even the combination group (COMB-ST and AER)!

In addition. Lean mass relative to fat mass ONLY increased in the Strength Training group. It did not increase in the Cardio group or even the Combination group!

So for the people that asked "why was I hating on Orange Theory", it just comes down to science (if it was beneficial, trust me, I would offer those same type of workouts at Wiefit!). Not only does that type of workout not help you change your body composition (it can actually make it worse), it also does not improve overall health as indicated by A1C levels.

NOTE: Hemoglobin A1C (HbA1c) is a blood test that measures a person's average blood sugar level over the past two to three months. High A1C is used to determine diabetes and prediabetes. High blood sugars cause increased triglycerides, higher bodyfat, greater inflammation, greater risk of cancer, joint problems, neurological issues such as depression and anxiety, and a host of many other problems.

This study was funded by the National Institutes of Health (NIH; R01DK081371).

08/28/2024

Most drug free bodybuilders ask me all the time the secret to big traps. This was me back in the day... A dead giveaway for performance enhancement drugs are huge traps (like double the size of mine even in my prime). The body has more androgen receptors in the trapezious muscles than anywhere on the body. So andro drugs will bind to those receptors and grow those muscle cells. Being 100% natural, I use to have to go beyond the norm to get my traps to grow. Having strong traps is crucial for contact sports such as football to help the neck support the head. This helps in avoiding bad concussions. It’s also important in soccer when heading a well driven ball. And for you natural bodybuilders, you can get big traps naturally. Anyway, here were two different trap routines I would do. I would do the high rep workout week 1, and the heavier weighted workout week 2. And I would rotate these two each week. The high rep one kept my traps sore for 4-5 days.

High rep dumbbell workout: 50 lbs (2 50lb dumbbells) for 50 reps, 40 lb dumbbells for 40 reps, 30lb for 30 reps. Do this drop set with no rest in between sets. After you do this, rest for 3 minutes, and do 2 more rounds. This comes to 360 total reps! This is not fun and the burn is excruciating.

Heavy dumbbell workout: 100lbs 10 reps, 90lbs 12 reps, 80lbs 15 reps, 70lbs 20 reps. That is one set! After that long drop set, rest 3 minutes and do it 2 more rounds.

08/27/2024

Wiefit Sports Performance Trainer Spotlight!

Grady Cramer

Grady comes to us from Morehead University where he completed his Bachelor’s of Science in Exercise Science. Grady started and excelled at the quarterback position for Morehead.

Grady now plays semi-pro football for the Cincinnati Bengals Dukes who just won the league championship! In his last four games with the Dukes, Grady threw 9 touchdowns! They beat the Columbus gladiators 32-6 in the championship game. They are back to back 2A champions and National Champion. They are competing for another championship in February in Miami.

Grady works part time at the Stretch Lab. With his college education in Exercise Science, his 3 months of intense training and 6 months of work experience at The Stretch Lab, Grady has quickly become a favorite at Wiefit where many of his Clients are using many of their sessions for Grady to professionally stretch them. We have gotten many testimonials from clients of how this stretching has not only loosened up tight muscles, but has helped with everything from general anxiety, sleep, headaches, to pain relief in areas such as shoulders, neck, hips and lower back. Many have also stated that it has helped them exercise with total relief from nagging pains that they had in the past.

Grady works at Wiefit Mon-Thurs from 2:30-7, sometimes staying as late as 9 to fit in clients, and Saturday’s from 8-12. Grady trains people with basic goals along with many middle school and high school athletes, along with many who want to take advantage of his experience in stretching. Due to everything he brings to the table, he is in high demand at Wiefit!

“The biggest thing I take into consideration when training a client is their needs for wellness and their weaknesses. At the same time, I also compete and push their strengths.”

08/05/2024

If everyone that RSVPed shows up, we will have a nice crowd tonight for the Nutrition Presentation! Pending everyone shows up, we have 4 open spots! Remember, if you come to this, we are waving the $150 for the program!

FLASH SALE ENDS TODAY! CLICK ON LINK BELOW FOR MORE INFO ON SALE AND NUTRITION PRESENTATION TONIGHT!

Sale Ends Today! Flash Sale! Only 4 Open Spots - Free Nutrition Program--Offered Monday, August 5th! RSVP soon, it will fill up fast! Let's Run it Back! Free Customized Nutrition Program Work 1-on-1 w

07/26/2024

The July Nutrition Presentations were a big hit with 46 people taking advantage of the first time offering of waiving the cost of my Nutrition Coaching Services (Waive $250 fee). This includes your first 1 hour appointment, with you walking out the door with a fully customized meal plan.

I am going to try this again in August! I plan on only having 1 nutrition presentation in August, which will be Monday, August 5th, 6pm-7pm at Wiefit, so do your best to make it. You must come to this to start the program--no cost at all. Please RSVP by texting your name and anyone that might be accompanying you to 513-706-2011 or sending me a private Facebook message.

Click link below for more details. Oh yeah! I haven't had a sale in a while. Starting now, we are having a flash sale! 15% off Wiefit Nutrition Supplements and Personal Training (including our S4 soccer skills program), and 10% off Beverly Products.

https://conta.cc/4cXdTIv

07/19/2024

Man, I have read the testimonial at the bottom of this post at least 5x today. I don't think my students and parents realize how rewarding these are for me. Being 51, and working 7-7 and sometimes on weekends just to fit in all my Soccer students sometimes makes me question "why am I still doing this"? And then this week of tryouts comes along each year, and I realize why I do it and put my heart and soul into it!

I've coached club soccer for 21 years and High School for 8 years. I can remember in 2014, the state of Kentucky gave 1 "Club Coach of the Year" award to only 1 coach in the entire state, and they selected me. I remember how great I felt about that. This week, the week of high school tryouts, might have topped that award. The messages I've been getting from my students have been so darn rewarding.

I've been offering team training, small group training, and 1 on 1 training at my Studio for 16 years. It was 16 years ago that I started a program called S4 which stands for Step by Step Soccer School. I teach each move like a dance instructor would teach a dance--in steps; thus making it easy for anyone to learn. This past year, in an effort to make sure the students would have more confidence to actually use these moves in games, I not only show teach them the move in steps, show them videos of professionals doing it on the TV, but I now quiz them everyday on what situation would take place on the field for them to use that move. This has helped SO much. I know this because I am hearing more than ever from the parents that their child is successfully using the moves in their games. For example, I will ask them, "you are facing your own goal with the ball at your feet with a man on your back, and you don't have the safe option of playing a drop pass, what do you use, and what foot moves first?" They will tell me--"Either the Messi Turn or the Stepover turn, and I will always feint or stepover to the middle of the field so I can turn and dripple up the outside of the field".

Below is a message I received this morning. This is one of many I've gotten this week! This truly has been one of the best weeks ever. I know I wear a lot of hats (Supplement formulation and manufacturer, Nutrition Coach, Sports Athletic Trainer, and Soccer Skills Coach -S4 program leader). The rewards of my job are so great., and this week, it's all been about Soccer Coaching and seeing my students hard work pay off in making their teams

!

"Coach Brian, my dad wanted me to send you a message to tell you I made the Varsity team! I am the only freshmen that made the varsity team and our coach said that my goal should be to help our team win State this year. Last year when I started with you, my goal was to just make the Freshmen team this year. You told me after the first two months of training with you that my goal should be to make the JV team. And then last month before tryouts you told me and my dad that I was good enough to make any Varsity team, but to not get down on myself if I only make the Freshmen or JV team because some coaches don't always pick the best players for Varsity, but instead just pick the upper classmen so they don't have to cut anyone. You gave me so much confidence. You taught me every move to use for every situation I was. My dad tested me every day from that paper you gave him, and that helped a lot. I did what you said and used so many of the moves in tryouts. You were right, I don't know how I even got by in the past without using all the skills you taught me. My dad wanted me to also tell you that other parents are asking him where I learned everything and he gave them your name and website. I hope you come to one of my games and my dad said he will give you the schedule. Thanks for everything Coach Wiefering!"
--DIllon Ditilleo

07/08/2024

Room for 6 more people! Tonight I am having another Free nutrition presentation AND will not charge the normal $250 for the program--that fee is 100% waived. I am not sure I will do this again. If you want to RSVP for tonight, shoot me a text at 513-706-2011 with your name, or send me a facebook private message. The presentation is tonight (Monday) from 6-7:10 at Wiefit.