Roger Bowman's Fitness & Wellness Coaching

08/05/2025

Sarcopenia: The Silent Muscle Thief

It can start in your 30s. Here's what to know...

Sarcopenia is characterized by the loss of muscle, strength, and function that typically comes about with older adults, and it is closely correlated with physical disability, poor quality of life, and death.

Signs and symptoms include weakness, fatigue, loss of energy, balance problems, and trouble walking (like shuffling of feet) and challenged with standing up (like getting up and down from a chair).

🏋️ Sarcopenia can begin as early as our 30's and is characterized by a decline in quality and quantity of muscle, which also plays into a decline in our metabolic health and increased risk of disease - but that is for another discussion.

This progressive loss of muscle & strength lends to decreases in physical performance, energy, and impaired balance.

As this progresses, it increases ⬆️ the risk of falls, 🚑 injuries, and loss of independence - especially in older adults.

While aging and lack of exercise, like resistance training, are the primary factors, sarcopenia is also influenced by:

🍽️ Poor nutrition
💥 Chronic inflammation
🔄 Hormonal changes and decline
🏋️️ Physical inactivity (worth repeating)

Prevention and management strategies include:

✔️ Regular 🏋️️ resistance training
✔️ Adequate 🍖 protein intake
✔️ Hormone optimization (HRT)
✔️ Movement (like yoga and walking)

Don't sit and wait for this to happen and be the dominant factor in dictating your life (i.e. - doctor visits, disease, pain, etc). 😰

Start now before it's too late with protecting and investing in yourself, your wellness, and your years ahead.

If this resonates or applies, just know that change MUST start with that first step. If you're not sure HOW to start but you're READY to, there are professionals capable of coordinating an optimal game plan with you to start moving in the right direction.

Although my schedule is full and has very little room for taking on anyone new, I can connect you with another professional that does. Just let me know if so! 😀

07/26/2025

Like many others working in the field of health and fitness, I am required to complete a minimum of 20 hours of continuing education every 2 years, which I've done for the last 23+ years now.

👉 Personal Trainer Certification up to date ✔
👉 Health Coach Certification up to date ✔

The ACE Health Coach and Personal Trainer Certifications are accredited by the National Commission for Certifying Agencies (NCCA) and are considered the gold standard in health and fitness. The 3 hour long exams required to pass here are not easy either!

As a health and fitness coach, I help people develop individualized strategies for improving their health, exercise, eating, and well-being.

Stay strong and healthy, my friends!

💪😀

07/16/2025

What Should You Eat After a Workout?

The short and simplified answer for many, is a 2:1 ratio of carbohydrates to protein and doing so within 30 minutes upon the completion of your workout.

🏋‍♂️ During a weight or resistance training workout, you’re breaking down muscle (think, small micro tears) and depleting glycogen (think, stored carbs within the muscle that the body uses for energy demands).

Your muscles are most receptive to producing new glycogen within the first few hours after a good workout and then putting it back into those sexy biceps and glutes you just put a beating on...

This is when blood flow to your muscles is higher, a condition that makes muscle cells practically soak up glucose (think, circulating blood sugar) like a sponge. Muscle cells are more sensitive to the effects of insulin during this time, and insulin promotes glycogen synthesis.

FYI: insulin is what the body releases to sn**ch up circulating glucose, put it in a headlock, and then drag it out to muscles to get stowed away in them. Insulin has the master key to attach to and unlock the doors and pack in and replenish/store this glucose. This is done via insulin receptors on muscles, which is like the key hole and lock.

So… You should therefore consume carbs, along WITH protein, after your training session is done. Protein alone without carbs is NOT optimal, yet this is done too often by too many, at this time.

🤔 What type of carbohydrate should you consume?

Answer: One that is easiest for you to consume and one that quickly empties from your stomach.

If you really want to treat yourself to something sweet, now is a time to do so as your body will actually use it in a more optimal manner vs otherwise (meaning, consuming high sugar foods outside of workout window).

🤔 What kind of protein should you consume?

Answer: If you want the most optimal choice, go with an isolated whey protein, which is a fast absorbing protein - ideal right after a good workout.

🤔 What does all this look like with the 2:1 ratio of carbs to protein?

The simple, generic answer for many will be around 35 grams of protein with about 70-80 grams of carbs.

An example of what this could look like, below:

- 35 grams of isolated whey protein powder (this is about 1.5 scoops for most products)
- 1 cup frozen berries
- 1 cup of orange juice
- 2-4 cups of water (depending on how thin or thick you like your shake here)

Again, this example above will yield you (ballpark) 70-75 grams of carbs and 35 grams of protein.

This little talk about re-fueling your body properly after training, which I’ve been preaching about on the regular every week for 24+ years now, is too relevant to ignore.

When you’re trying to optimize your time spent working out and eating in your effort to look and feel your best, all the important details in between and surrounding it all can have a significant impact on your performance, recovery, progression and your success from your efforts. 💪

✌️Roger

07/16/2025

Past and current clients sometimes ask if I still practice what I preach since I rarely post new or current selfies, competition, or any body pics...

Yes, I do and daily. 80 plus percent of the time anyway. Just not to the level I once did when I was younger and competing and all.

Aging has a way of humbling us all, but with it comes experience and wisdom, and I'm good with all of that.

At 47 years of age now, I'm still simply happy maintaining my body and health while giving attention to exploring as much of this Earth as possible, living life to my fullest abilities and spending time with loved ones.

I have lived the bodybuilding lifestyle at an 80/20 balance for the last 27 years and always will.

This pic is me today, on July 16th, 2025, which hasn't changed too much over the years due to being consistent with healthy eating and exercise on a regular basis.

I'm still not sure if I will pursue competing again, but I never say never. Staying strong and metabolically healthy is my main goal as it pertains to my body, mind, and longevity. ✔

07/15/2025

1 in 3 teens in the U.S. now have pre-diabetes, per CDC.

Being sedentary is the new smoking and the solution isn't an injection.

07/08/2025

Have you heard of the peptide, Tirzepatide?

If you watch TV commercials, there is a strong chance you have.

Think of Tirzepatide as a super-smart medicine that has the ability to do a few different jobs in your body at the same time to help you get healthier.

Here’s a quick rundown of its main potential benefits:

☝Helps You Lose Weight (For Real) It’s very good at helping people lose a significant amount of weight—and keep it off. It does this mainly by helping your body burn fat.

✌Controls Your Appetite This is one of its biggest benefits. It works in two cool ways:

1.) Tells your brain you're full: It sends signals to your brain that cut down on hunger and cravings.
2.) Slows down your stomach: It makes food digest more slowly, so you feel full for a lot longer after you eat.

🤟Great for Blood Sugar This medicine was first made to help people with Type 2 diabetes. It helps your body use its own insulin way more effectively, which keeps your blood sugar from getting too high.

🙌 Good for Your Overall Health Because it helps with weight and blood sugar, it also leads to other health perks, like:

- Lowering blood pressure.
- Improving cholesterol (the levels of fat in your blood).
- Helping with other health issues linked to weight, like serious snoring (sleep apnea) and keeping your kidneys healthy.

📢 Give me a shout via DM if you would like to discuss more 😃

02/21/2025

40 years ago this week in 1985 at Thompson High School, Louden Swain upset the defending state champ Brian Shute with a glorious lateral drop in the last seconds of their match.

One of the greatest stories in the history of wrestling, in my opinion. And, it's all documented in the movie Vision Quest!

💪✊️💪✊️

01/05/2025

For my cheat meals 😋

If interested or want a link to buy this or customize a product to your liking for yourself, let me know.

09/29/2024

Do you ever see a cable hook bar at the gym and wonder what it's used for?

Here is just one of many exercises you can do with it.

The hook bar is a great tool that requires a ton of core stability and it's a very functional piece of equipment for building strength through and around our trunk.

09/25/2024

If I were to lay out the simplest of simple info to get healthy and fit sooner than later with results that are lasting without pussyfooting around all the common objections, excuses and feelings, this is it below, in a raw nutshell.

It’s very simple. It’s not easy, but it’s simple.

🏋️‍♂️1.) Weight (resistance) training 2-4 times a week, for 40-60 minutes, with some grit.

🥦2.) Eat REAL f***ing food that is made in YOUR kitchen, and has little to zero “other ingredients” - every day. Emphasize lean protein consumption, vegetables and plant based foods (especially cruciferous vegetables).

🩸3.) Get blood work done that includes checking your hormones. Address what needs attention, and get things optimized from within.

🏃‍♂️4.) Incorporate some form of cardio 2-4 times a week for 15-45 minutes, depending. Get your heart rate up. Don’t overdo it anymore than this. Prioritize your focus on weight training, cardio is a compliment to it and your efforts.

💊5.) Use relevant nutritional supplements such as a good quality multivitamin, fish oil, protein powders and creatine. Keep it simple. Most supplements are overpriced hype. Look for products that do and show GMP and/or 3rd party testing that are willing to share if requested.

🎯 This is the summarized, short version outline for success above, in a nutshell.

Year after year, too many continue to complicate getting healthy and fit. It doesn't come from any injection, drug, special diet or secrete sauce. The sooner one acknowledges that and embraces the 5 points above, the better long term healthspan one will acquire.

🧐 At large (pun intended), we have long been focusing on all the wrong things while giving little to zero attention to all the most relevant things that pertain to optimizing our health, fitness and health span that also simultaneously decrease our rates of obesity and disease.

Of course, there is more depth to the 5 bullet points above get dialed in with. But for most, this is the starting point.🚀

If you would like my PDF digital guide for a 12 week training program, let me know in the comment section my saying "training guide" followed by if you want it for a male or female.

If you would like my PDF digital guide for meal prep guide 101, let me know in the comment section by saying "meal guide".

Cheers ✌

- Roger Bowman

05/23/2024

I hope your fitness has been in motion and rewarding you with health and wellness benefits! For the aging folks such as myself however; have you changed the way you train and nurture your body since you were in your teens or twenties?

Our bodies change with age and in most cases, so should your workouts and self care. This especially applies to those in their 40’s, 50’s or beyond as they compare to those 20 something younger versions of ourselves.

Let’s be brutally honest; our bodies are in fact aging with time, our joints aren’t as youthful as they once were and many of us have some accumulated wear and tear.

I wrote a short article a while back here below on the topic that I think may give a few nuggets of experienced insight to some:

https://blog.youth-rx.com/fitnessafter40

Our bodies change with age and in most cases, so should your workouts and approach to fitness. This especially applies to those in their 40’s, 50’s or beyond. Let’s be honest; our bodies are in fact aging with time. Here are 8 awesome tips to help get the most of your time at the gym!