Mitch Bernier Pn2, FMS, USATF

29/07/2025

Fat Isn't All The Same. Some science.

Most workouts focus on burning calories,
but is it the real game-changer?
Training your body to become fat-adapted. Here's how:

1. Fat Cells Vary in Size and Location
• Smaller fat cells = more metabolically active Subcutaneous fat (under the skin) is
accessible for fuel than deep
more visceral fat
• Location matters: abdominal fat is
more active in fat oxidation than
gluteal or femoral regions

2. Fat Mobilization Takes Time.
Fat must be released (lipolysis),
transported (via albumin), and
oxidized. Larger fat cells are more
insulin-resistant, slowing the process.
Duration of mobilization depends on
blood flow, hormone signaling, and
training history. So training fat zones matters.

3. Fat as a Fuel: The Journey.
After release, free fatty acids bind to
albumin. Then,
• Transported to mitochondria for
oxidation, primarily in slow-twitch
muscle fibers. Training increases capillarization and mitochondrial density-enhancing this journey.

Training.

1. Prioritize longer-duration sessions.
Steady-state cardio (Zone 2) is your
body's best tool for developing fat
oxidation pathways. This is where
mitochondria thrive, and fat becomes
fuel.

2. Increase time-to-fat-crossover
As you become more trained, you can
push harder and stay in fat-burning
zones longer. This improves endurance
and metabolic flexibility.
Want to know your personal crossover
point? Let's test it.

3. Resistance training enhances fat
metabolism, too.
Strength training improves insulin
sensitivity and increases muscle, which
supports fat usage even at rest. The
right blend of cardio and strength is key.

25/07/2025

Fat Burning .

My thesis for health and performance continues to push on the idea that being really good with mobilizing fat is key to metabolic flexibility.

That being said, there are several layers to this process, and they are all enzyme driven. This is amazing to know because that means we can specify training to build these enzymes except in the case of genetic mutation (very small percentage here).

At the fat cell, there is a ratio of "empty" or "store" based on our environment and activity level. Too much "empty" and you lose fat, too much "store", you add fat.

Insulin normally inhibits fat "emptying."
So intensities that are too high, dumps lots of insulin into the system, and this leads to fat "storage." Eating is a high insulin moment, btw, so lots of storage is happening here.

Long duration training can support fat "emptying" and usage due to increases in enzyme activity. We get better breakdowns at the fat cell because enzymes like ATGL, HSL, MGL become more sensitive and abundant.

And this can have immense impact to your health and performance......

Comment "FAT" if you'd like me to talk more about how we use fats.

16/07/2025

The Sternum and Your Shoulders.

Your Sternum Could Be Holding Back Your health and performance.

When the sternum is stuck — either down, rigid, or collapsed — it changes the whole way your rib cage moves. That’s a problem for:

Shoulder mechanics
Breathing efficiency
Core stability
Performance and posture

Here’s What Happens When the Sternum Isn’t Moving Well:

1. Glenohumeral joint loses freedom.
A tight anterior thorax can restrict scapular glide, forcing the shoulder to compensate — often with pain or instability.

2. Rib cage stops expanding.
Without good sternal lift and rib movement, breathing becomes shallow. Less oxygen = less recovery + less output.

3. Downstream tension builds.
Neck, traps, and low back may start overworking to "help you move or breathe" — leading to poor performance.

Now, imagine if you're.....

A runner with forward shoulders and poor breathing struggles to hit top-end speed.

A lifter with anterior chest tightness can't press overhead without pain.

A desk worker develops upper back tension because their rib cage can’t fully expand.

Small inputs can restore rib cage mechanics, unlock shoulder range, and help you breathe (and recover) like an athlete again.

➡️ Want help pinpointing your restriction? Drop “STERNUM” below or DM me for a movement screen.

01/07/2025

Vacation Should Be A Time To Push Your Limits.

Just finished a training session with my little misses. She is 7 years old but just as competitive as her mother and father, and just because we are on vacation doesn't mean CHEER practice stops.

On the menu for her training:
- World's Greatest Stretches
- Bridges
- Back Bends
- Assisted Squats
- Assisted Jumps
- Backbend Kickovers
- Supine Medicine Ball Chest Pass
- Assisted Flying Positions in High V, T, A position
- 12 minute walking cardio

Cardiovascular health for youth is just as important for adults, but the data on youth max heart rate and training heart zones isn't great. This is where a coach really has to individualize a program for their kids.

S*x, height, and lean mass, just to name a few items, all play a role in identifying easy versus hard intensity for kids. Our daughter actually enjoys tracking her heart rate for her 12 minutes of cardio.

For her, 52 lbs, 4'1", a heart rate of 121 bpm for 12 minutes is her norm.

Do you track your kids' training heart rates?

27/05/2024

In the TOP 5!!! PLEASE FREE VOTE!!!

Vote for Mitchell Bernier to be featured in Muscle & Fitness Magazine and take home $20,000.

27/05/2024

In the the TOP 5!!!! PLEASE FREE VOTE

Vote for Mitchell Bernier to be featured in Muscle & Fitness Magazine and take home $20,000.

24/05/2024

In 3rd Place for Top15. Please help me win!!!

Vote for Mitchell Bernier to be featured in Muscle & Fitness Magazine and take home $20,000.