Training W/ Dom, Lindbergh, St. Louis, MO (2025)

08/20/2025

Where ever success is .....sacrifice was.
Discipline..

04/09/2024

It has started!
Be safe, my friends!!!
lol

01/08/2024

You said you were going to do it. It's 8 days in are you ready to quit?

01/02/2024

The first thing you need to do to achieve any New years resolutions is prepare yourselves mentally.
Setting realistic expectations for yourself.
Then, seek guidance from a professional to prevent you from becoming a St. Patrick's day drop out

11/17/2023

GOALS.
In order to reach your health an fitness goals you gotta show up every day

11/15/2023

10. Celebrating non-scale victories and embracing a healthy mindset
When it comes to embarking on a weight loss or fat loss journey, it's easy to get caught up in the numbers on the scale. However, it's important to remember that weight loss and fat loss are not always synonymous. The scale may not always accurately reflect the progress you're making, and that's where non-scale victories come into play.
Non-scale victories are the smaller, non-quantifiable achievements that often go unnoticed when solely focusing on the number on the scale. These victories can include things like having more energy throughout the day, fitting into clothes more comfortably, feeling stronger and more confident, or even noticing improvements in your overall mood and mental well-being.
Embracing a healthy mindset and celebrating these non-scale victories is crucial in maintaining motivation and staying on track with your goals. By shifting your focus away from the scale, you can begin to appreciate the positive changes happening in your body and overall health.
It's important to remember that weight loss is not always a linear process. There may be times when the number on the scale doesn't budge, or even goes up slightly, despite your efforts. This is where the mirror comes into play.
Rather than solely relying on the scale, use the mirror as a tool to assess your progress. Pay attention to how your body looks and feels, rather than solely focusing on the number. Are your clothes fitting better? Do you notice more definition in certain areas? These are all signs of progress that may not be reflected on the scale.
By celebrating non-scale victories and embracing a healthy mindset, you can shift your focus to overall well-being and long-term success. Remember, weight loss is not just about the numbers - it's about feeling confident, strong, and happy in your own skin.
We hope you found our blog post on the difference between weight loss and fat loss helpful. It's common for people to focus solely on the numbers on the scale when trying to achieve their fitness goals. However, we emphasized the importance of understanding that weight loss does not always equate to fat loss. By prioritizing fat loss through a combination of healthy eating, strength training, and cardiovascular exercise, you can achieve a more sustainable and desirable body composition. Remember, it's not just about the number on the scale, but how you feel and the changes happening within your body. Keep up the great work on your fitness journey!

11/06/2023

9. The impact of nutrition on body composition

When it comes to achieving your desired body composition, nutrition plays a crucial role. Many people focus solely on the number on the scale when measuring their progress, but it's important to understand that weight loss and fat loss are not always synonymous.
While reducing overall body weight can be a goal for some individuals, the ultimate objective for most is to decrease body fat while maintaining or increasing muscle mass. This is where the impact of nutrition becomes paramount.
To effectively change your body composition, it's essential to pay attention to the quality and quantity of the food you consume. A balanced diet that includes lean proteins, healthy fats, complex carbohydrates, and an abundance of fruits and vegetables is key.
Protein, in particular, is crucial for building and maintaining muscle mass. It provides the necessary amino acids for muscle repair and growth, while also contributing to satiety and preventing muscle loss during a calorie deficit.
In addition to protein, healthy fats should not be overlooked. They aid in hormone production, support brain function, and provide a feeling of satiety. Incorporating sources like avocados, nuts, and olive oil into your diet can be beneficial for both fat loss and overall health.
While carbohydrates often get a bad rap, they are an important energy source, especially for those engaged in physical activities. Opting for complex carbohydrates such as whole grains, sweet potatoes, and legumes can provide sustained energy and support your fitness goals.
Lastly, controlling portion sizes and being mindful of calorie intake is crucial. Creating a calorie deficit is often necessary for fat loss, but extreme restriction can lead to muscle loss and metabolic slowdown. It's important to find the right balance that promotes fat loss while maintaining muscle mass.
Remember, the scale may not always accurately reflect your progress, especially if you are simultaneously building muscle while losing fat. Instead, focus on body measurements, how your clothes fit, and how you feel overall.
In conclusion, nutrition plays a vital role in body composition. By prioritizing a well-rounded diet that supports muscle growth, promotes fat loss, and sustains overall health, you can achieve your desired body composition goals and maintain them in the long run.

11/01/2023

8. Strategies for promoting fat loss while maintaining muscle mass
When it comes to achieving your fitness goals, it's not just about losing weight. It's about promoting fat loss while maintaining muscle mass. This is crucial for creating a healthy, toned physique.
To accomplish this, it's important to focus on certain strategies that can help you achieve your desired results. First and foremost, incorporating strength training into your fitness routine is key. This type of exercise helps to build and maintain muscle mass while also boosting your metabolism. Aim for a combination of resistance exercises, such as weightlifting or bodyweight exercises, to target different muscle groups.
In addition to strength training, paying attention to your nutrition is essential. It's important to fuel your body with the right nutrients to support fat loss and muscle maintenance. Focus on consuming lean protein sources, such as chicken, fish, tofu, or beans, which can help repair and build muscle tissue. Incorporate plenty of fruits, vegetables, and whole grains for essential vitamins, minerals, and fiber.
Another strategy to consider is incorporating high-intensity interval training (HIIT) into your workout routine. HIIT workouts involve short bursts of intense exercise followed by brief periods of rest. This type of training has been shown to be effective in promoting fat loss while preserving muscle mass. It also helps to improve cardiovascular fitness and overall endurance.
Furthermore, make sure to prioritize adequate rest and recovery. Your body needs time to repair and rebuild muscle tissue. Aim for 7-8 hours of quality sleep each night to support your fitness goals. Additionally, incorporating rest days into your exercise routine allows for proper recovery and reduces the risk of overtraining.
Lastly, don't forget to stay hydrated. Drinking enough water throughout the day is crucial for overall health and can also support fat loss. Proper hydration helps to optimize bodily functions, aids in digestion, and can even help curb cravings.
Remember, the goal is not just to see a lower number on the scale but to achieve a healthy body composition. By implementing these strategies - incorporating strength training, focusing on nutrition, incorporating HIIT workouts, prioritizing rest and recovery, and staying hydrated - you can promote fat loss while maintaining muscle mass and ultimately achieve a lean, strong physique.

10/23/2023

7. The benefits of focusing on fat loss over weight loss

When it comes to achieving a healthier body, many individuals often fixate on the number on the scale. However, it's important to shift the focus from weight loss to fat loss for long-term health benefits.
One of the key benefits of prioritizing fat loss is the improved overall body composition. Simply losing weight doesn't necessarily mean that you are losing fat. In fact, weight loss can often result in a loss of muscle mass, which can be detrimental to your metabolism and overall strength. By focusing on fat loss, you can specifically target excess fat while preserving and even building muscle mass.
Another advantage of prioritizing fat loss is the improvement in metabolic health. Excess fat, especially around the abdomen, is associated with a higher risk of various health conditions such as heart disease, diabetes, and metabolic syndrome. By reducing body fat, you can lower the risk of these conditions and improve your overall metabolic health.
Furthermore, focusing on fat loss rather than just weight loss can lead to a more sustainable and maintainable lifestyle. Crash diets and extreme weight loss methods may result in quick initial weight loss, but they are often not sustainable in the long run. By adopting healthy habits and strategies that promote fat loss, such as balanced nutrition and regular exercise, you can create a lifestyle that supports long-term success.
Lastly, prioritizing fat loss over weight loss can positively impact your body image and self-esteem. Weight fluctuations on the scale can be discouraging and demotivating, especially if you're not considering other factors like water retention or muscle gain. By focusing on reducing body fat, you can see positive changes in your physique and feel more confident in your own skin.
In summary, shifting the focus from weight loss to fat loss offers numerous benefits. By prioritizing fat loss, you can improve your body composition, enhance metabolic health, create sustainable lifestyle habits, and boost your self-esteem. Remember, it's not just about the number on the scale, but rather about achieving a healthier, leaner, and more confident version of yourself.

10/13/2023

Understand gravity is undefeated.
It is gravity that we struggle against as we rise. We can't win BUT we can not quit!

10/11/2023

6. The role of muscle in fat loss

When it comes to achieving your weight loss goals, it's crucial to understand the role of muscle in fat loss. Many people solely focus on the number on the scale, but this can be misleading and not indicative of true progress.
Muscle plays a significant role in fat loss because it is metabolically active. This means that the more muscle you have, the more calories you burn even at rest. In contrast, fat tissue is less metabolically active, so having a higher percentage of body fat can slow down your overall metabolism.
By incorporating strength training exercises into your fitness routine, you can build and maintain muscle mass. This not only helps to increase your overall metabolism but also contributes to the fat-burning process. As you build more muscle, your body becomes more efficient at burning calories, even during periods of inactivity.
Additionally, gaining muscle can lead to a more toned and sculpted appearance. It can help shape your body and create a leaner physique. While the number on the scale may not change significantly, you may notice a decrease in inches as your body composition shifts towards more muscle and less fat.
It's important to remember that muscle weighs more than fat. So, as you gain muscle and lose fat, you may not see a significant decrease in your overall weight. This is why relying solely on the scale can be misleading. Instead, focus on how your clothes fit, how you feel, and how your body composition is changing.
In conclusion, incorporating strength training exercises into your routine is crucial for fat loss. By building and maintaining muscle mass, you can increase your metabolism, burn more calories, and achieve a leaner and more toned physique. So, don't be discouraged if the number on the scale doesn't change drastically %u2013 it's the overall body composition and fat loss that truly matters.

10/04/2023

5. How to measure body fat percentage accurately
Accurately measuring body fat percentage is essential when it comes to understanding your progress in fat loss. While stepping on the scale can give you an overall idea of weight loss, it doesn't provide a complete picture. Body fat percentage, on the other hand, tells you how much of your weight is made up of fat versus muscle and other tissues.
There are several methods available to measure body fat percentage accurately. One of the most common methods is using body fat calipers. These calipers measure the thickness of your skinfold at specific points on your body, and then calculate your body fat percentage based on those measurements. This method is relatively inexpensive and can be done at home, but it does require some practice and precision to get accurate results.
Another popular method is bioelectrical impedance analysis (BIA). This involves using a device that sends a low-level electrical current through your body and measures the resistance to determine your body fat percentage. BIA devices are often found in gyms or can be purchased for home use. While this method is convenient, it may not be as accurate as other methods and can be affected by factors such as hydration levels.
Dual-energy X-ray absorptiometry (DXA) is considered the gold standard for measuring body composition. This method uses low-dose X-rays to analyze the distribution of fat, muscle, and bone in your body. DXA scans are typically done in specialized clinics or medical facilities and provide highly accurate results. However, they can be expensive and may not be easily accessible for everyone.
It's important to note that body fat percentage measurements can vary depending on the method used and other factors such as hydration levels and time of day. Therefore, it's recommended to use the same method consistently and under similar conditions for accurate tracking of changes in body fat percentage over time.
In conclusion, accurately measuring body fat percentage is crucial when it comes to tracking fat loss progress. Whether you choose to use body fat calipers, BIA devices, or opt for a DXA scan, finding a method that works for you and using it consistently will help you better understand your body composition and make informed decisions on your fitness journey.

Training W/ Dom