Christopher Fitness Pro

07/31/2025

THIS IS EXACTLY WHAT I TEACH MY CLIENTS! 💪

A 35-year-old man burned fat and built muscle without adding more hours in the gym or a strict diet using simple changes to his exercise and eating plan.

07/22/2025

Sunlight is a natural healer and health promoter. Backed by science and promoted by mother nature, just a few minutes in the sun can improve your physical and mental wellbeing in powerful ways. Here’s how sunlight works its magic:

Vitamin D: Nature’s Supplement

Your skin naturally makes vitamin D when exposed to UVB rays. Research shows over a billion people worldwide are deficient in vitamin D, especially in low-sunlight regions. This vital nutrient supports stronger bones through calcium absorption, a rapid immune system and reduction of chronic illnesses. As you might expect, Vitamin D levels are higher in the summer and lower in the winter. Reach for a Vitamin D supplement for assurance in low lit months or if you are spending too much time inside.

Brighter Mood & Clearer Mind
Sunlight triggers the brain to produce more serotonin and regulate melatonin so that you feel good and sleep better. Sunlight exposure is linked with higher mood scores, lower rates of depression, higher focus and cognitive clarity, and less symptoms of Seasonal Affective Disorder (SAD). Add some daily sunlight exposure to help improve your mental health.

Circadian Rhythm Support
Your circadian rhythm is your body’s natural cycle that regulates many of your biological processes such as sleep and wakefulness. However it also affects hormone release, body temperature, digestion, and cellular repair. Sunlight is the primary environmental trigger that keeps this rhythm aligned with day and night. Start your day with natural light to cue alertness and improve your sleep cycle. The results may include better energy levels, a healthier metabolism, and deeper, more restful sleep. Too little light during the day, i.e. staying indoors, can delay your rhythm, making it hard to fall asleep at night. Get outside throughout the day.

Staying Heart Healthy
Sunlight prompts skin to release nitric oxide, which dilates blood vessels and lowers blood pressure. A short daily walk in the sun can improve blood flow and heart function, supports overall cardiovascular health, and may reduce stroke and heart attack risk. Some supplements can aid in circulation as well, but shouldn’t be used as a substitute for the benefits sunlight can naturally provide.

Immune System Boost
When UVB rays from sunlight reach your skin, they trigger the production of vitamin D3, which is converted into its active form (calcitriol) in the liver and kidneys. Vitamin D enhances the production of antimicrobial peptides (AMPs), such as cathelicidins and defensins, which help neutralize bacteria, viruses, and fungi, especially in the respiratory tract. It also modulates the activity of T cells and B cells, ensuring your immune system reacts appropriately without going into overdrive (which could lead to autoimmune conditions). Vitamin D from sunlight is linked to fewer infections and lower inflammation, and studies show that individuals with lower Vitamin D levels are more susceptible to seasonal illnesses such as the flu, pneumonia and more.

Practicing Safe Sun:
Getting enough sun is crucial for health, but there is such a thing as overdoing it. Prevent the risk of skin cancer with these

✅ 10–30 minutes of midday sunlight, 2–3x/week

✅ Short sleeves or exposed arms/legs are best for absorption, but take preventative measures with sunblocking clothing and headwear for longer bouts.

✅ Use SPF! *Aim for mineral sunscreens with zinc oxide or titanium dioxide for safer, broad-spectrum protection.

Don’t underestimate the power of stepping outside. A little sunshine can lift your mood, improve your sleep, strengthen your immune system, and even support your heart. Let nature do its part; safely and smartly.

07/14/2025

https://barbend.com/is-fastest-cardio-a-myth/?utm_source=newsletter.barbend.com&utm_medium=newsletter&utm_campaign=does-fasted-cardio-actually-work&_bhlid=718999603f6001f50156dbc010bb3ac9a80822bd

Fasted cardio is, basically, cardiovascular exercise on an empty stomach. The idea is that when the body lacks readily available glucose from food, it will

07/10/2025

https://www.msn.com/en-us/health/fitness/the-real-life-diet-of-superman-star-edi-gathegi-who-got-in-hero-shape-with-progressive-overload/ar-AA1IlfLQ?ocid=msedgntp&pc=U531&cvid=b68da17ecd3e42beeb7e189316930408&ei=38

Mister Terrific describes his elaborate breakfast ritual, working out with David Corenswet, and what it took to recomp for the superhero film.

07/07/2025

https://www.msn.com/en-us/health/other/the-5-high-protein-frozen-meals-that-helped-this-guy-drop-50-pounds/ar-AA1AaLCq?ocid=msedgntp&pc=U531&cvid=e11123d0059a4bdc80a295da4c7fda29&ei=28

The packaged food helped him lose the weight—and still gain muscle.

06/26/2025

https://www.msn.com/en-us/health/other/one-fish-is-among-world-s-healthiest-foods-and-has-more-nutrition-than-most-veg/ar-AA1GOnUy?ocid=msedgntp&pc=U531&cvid=d5724cc5c7f44d74a51d5132a1cc05ea&ei=52

For decades, fruits and vegetables have dominated discussions about healthy eating. From fiber-rich leafy greens to antioxidant-packed berries, plant-based foods have long been considered the cornerstone of a nutritious diet. They're celebrated for boosting immunity, promoting heart health, and fuel...

05/20/2025

MEN ARE COLLAPSING.
Not from age.
Not from stress.
From low testosterone.
And no — it’s not just a “sex thing.”
It’s your energy.
Your focus.
Your drive.
Your ambition.
Your ability to lead, conquer, protect, and show up fully.
And it’s disappearing.
Not at 50.
Not even at 30.
We’re seeing it in 20-somethings. Teenagers. Boys not becoming men.
Why?
→ Processed food.
→ Sedentary life.
→ Endless p**n.
→ Weak boundaries.
→ Fake dopamine every 3 minutes.
→ No sunlight.
→ No sleep.
→ No resistance.
This is not genetics.
This is a hijack.
A full-blown attack on your biology.
Your body is starving for structure.
You want to fight back?
—Fix your food
—Sleep like a man with purpose
—Touch the sun
—Lift something heavy
—Kill the fake pleasure loops
—Control your breath, your screen, your seed
—Guard your space like a king
—Eat Eggs
Because your testosterone is your fire.
And when that fire dies — so does your edge.
Be warned.
Be wise.
Be wild.
Be well.

Contact me to get your SLEEP and NUTRITION corrected and targeted toward your BETTER YOU goals!

05/15/2025

https://www.msn.com/en-us/health/other/5-signs-you-re-not-getting-enough-protein-in-your-diet/ar-AA1zUIST?ocid=msedgntp&pc=U531&cvid=a1013d88f44444518083526856b67039&ei=45

04/11/2025

Every other Thursday I have this very specific upper body calisthenic based approach that I do as my second upper body hypertrophy training for the week.

Today I wanted to see how close I could mimic that training using Richmond Park & Recreation 's Fitness Court suspension equipment since it ended up being a beautiful day.

With only a few improvements that I would suggest, I was able to match it to around 90% of how I'm able to do it in my studio.

For those who don't have access to pull up bars and suspension training equipment, this Fitness Court deserves at least a single 💪 flex "kudos" from me on funds well spent by the city! 😁

03/20/2025

One of the last things you study before taking the exam to become a Certified Fitness Trainer.

It's very rare, as most people simply won't push themselves hard enough to get even close to this. Though, for the few who think "more is better"...IT'S NOT!

BALANCE between training, diet AND recovery is crucial!

The family of amateur MMA fighter Jake Sendler confirmed that he died nearly two weeks after his last fight on March 2 after suffering from a rare muscle condition.

03/10/2025

https://www.msn.com/en-us/health/other/how-many-days-a-week-should-you-hit-the-gym-to-build-muscle/ar-AA1xfKOZ?ocid=msedgntp&pc=U531&cvid=b2f3f6796e3341ccb3a8d2f5d34954ab&ei=85

Find out the ideal number of days to hit the weights based on your goals. Learn how to optimize your routine to build strength, avoid injuries, and maximize results.

03/07/2025

https://www.msn.com/en-us/health/other/whey-protein-vs-isolate-which-is-better-for-your-fitness-goals/ar-AA1wXkxq?ocid=msedgntp&pc=U531&cvid=ca82f35c9d1e44c8be36ea6b4a4324b6&ei=28

Are you looking to try protein powder but don't know which type? Learn everything you need to know about whey protein and whey isolate. The post Whey protein vs. isolate: Which is better for your fitness goals? appeared first on The Manual.