The why….

Here's what you need to know... and why I program a variety of training techniques through periodization to change your physique. 

People who only lift heavy or only do Olympic-style lifting rarely have impressive arms and shoulders. The exception is heavy lifters who include high-rep, isolation work.

Doing only the big basics can lead to strength imbalances that will ultimately impair your performance and size.

Trisets, supersets and giant sets cause muscle contractions which restrict blood flow and lead to the release of local growth factors. Thus better overall development. 

Embrace the lifestyle

Once you get out of your head.  Embrace the lifestyle.  Pick up heavy shit and put them down..


Understand that this is a life change which means there is no ending just forever progressing to the best and strongest versions of ourselves. 


We are meant to be more than what we are.  

We are meant to be strong and fit.. 

Lead the way ladies.  You are now the new standard of what strong women look like. 

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Key to success

Weight loss really cannot be subject to a time frame, lose weight in 30 days, 8 weeks, 12 weeks. We are all different, have different goals, we have different stressors, we are motivated by different factors, in truth it takes a lifetime because it’s a lifestyle change. Weight loss is different for every individual. In fact I think weight loss is really the wrong term. Don’t we all really want fat loss? 

Some say it takes 21 days to break a habit but research will show it takes 12 weeks to establish a new habit and if we remove one what is gonna replace it?  Truth is a happy healthy, lean body is only achieved thru change of lifestyle. It can't be done overnight. Especially gaining lean muscle. Do you know it take approximately 4 months to truly gain muscle mass density that will impact your physique?  It is learning to eat correctly, exercise daily, manage our stress and to change our overall mindset. Focus on the daily small steps that lead you to the goal. And most of all enjoy the journey. Yes you will fail on the journey you will make mistakes and mess up!  But those are lessons that will teach you along the way. Those lessons should allow you the flexibility to tweak your goals and plan to fit your life. Because you know the gym is one thing. It’s maybe an hour of your day and food prep and such another but your mindset is everything. And if you choose a the wrong key for your lock so to speak don’t quit try another key! Find the key to your door of success!

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What makes up metabolism???


  1. BMR: As you’re sat reading this there are a bunch of chemical processes occurring inside of you like, your brain using calories to process this article, your eyes flicking from the phone screen to the pretty girl sat opposite, simultaneously making your heart beat faster as she stares back. All of this stuff, believe it or not, burns calories and is your BMR or Basal Metabolic Rate. BMR makes up the chunk of your metabolism and accounts for around 60-70% in most people.

  2. NEAT: Non-Exercise Activity Thermogenesis is all the activity that isn’t intentional exercise; fidgeting, walking, playing with your dog, etc. NEAT accounts for around 30% of total energy expenditure, but can be higher for certain people depending on how intensive their job is.

  3. EAT: Exercise Activity Thermogenesis is intentional exercise. Depending on what sort of exercises you perform, the number of calories you burn can vary. For example, strength training would burn fewer calories than an hour of running. For most of us, EAT accounts for around 10-15% of calorie expenditure. Which is why it’s fairly impossible to out train your diet. 

  4. TEF: Thermic Effect of Food is the number of calories you burn digesting food. Even though TEF accounts for only 5-10%, it still factors into energy expenditure.

  5. (Body) weight is everything that makes up your body mass — things like your muscles, body fat, organs, water, bones, etc. Weight loss is easy: deplete your water levels, remove carbs from your diet …hell, stop eating altogether and you’ll lose ‘weight’. You’ll probably also die.

Fat loss is the process of losing body fat while maintaining your muscle mass and/or even gaining muscle mass.

With that in mind, there are a few key requisites to a good fat loss plan.

  • Sufficient protein intake

  • Engage in strength training

  • A reasonable calorie deficit


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Do more small meals boost metabolism???

The theory: If you keep adding small amounts of food to your fire (the fire being your metabolism), you will keep it going strong and burn more calories overall.

The reality: Food intake has a negligible effect on metabolism. Some foods, including those with caffeine, may slightly and temporarily increase metabolism, but the effect is too small to help you lose weight. What most affects your basal metabolic rate (BMR), the rate at which your body burns calories at rest, is body composition and size. More muscles and bigger bodies generally burn more calories overall.

Your best bet for sustained fat loss is to build muscles. 

There are other benefits to eating 5-6 micro meals such as preventing binge eating and leveling blood glucose in those who have issues with BG levels. However in my experience both of those may be affected through providing balanced, varied, high quality nutrition. 

Typically if we have "cravings" we are either not meeting appropriate macro or micronutrients in our dietary intake

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Life changes


Some life changes look negative and painful on the surface, but you will soon realize that space is being created in your life for something new and beautiful to emerge.


For those who have not been privy my husband lost his job last week.

A job he was at for 27 years.

A career

it was his passion for the first 25….. circumstances changed. Politics got involved personal and otherwise. And he not being one to “play the corporate game” became a target and outsider It was no longer about the resource it became a game about money and greed. A game he was never interested in playing. A game that tore at his soul and integrity. Of course he hoped for resolution yet the writing was on the wall so to speak. Change is almost always painful. Because well because it’s unknown. Because for some reason we are taught to fear change. Yet change is almost always a blessing. Even things we may perceive as negative at first. Truth be there is nothing good or bad in the world only our perception.

We must release let go and close one door for our true opportunities to come calling and to grow to our fruition. We must take the step to look away from the closed door and see all the open doors around us and step through with confidence!!! Fearless!! And FREE! There’s a quote “jump and the net will appear.” I have always said jump and you shall grow wings and soar beyond your wildest dreams.

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Right now

"Learn to love yourself for where you are RIGHT NOW. From the bottom of your core, love every inch of YOU regardless of what you want to change about yourself. You can NOT go anywhere without self love. Sure you can take a few steps forward, but that lack of love will always creep back.  Instead, make an agreement with yourself, like you would for your best friend, and agree to LOVE, agree to laugh and agree to release yourself from the constant notion that you always need to improve.  It is only then, when you accept yourself lovingly, for the way you are, that you will find that yellow brick road of endless possibilities. It all starts with LOVE"-

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Passion is what you DO

You don’t need to have it all figured out to take the next step. But you do need to take the next step to figure it out.


You know the thing you’ve been putting off the longest? That thing you’ve been procrastinating on for the last several weeks?

That’s the thing you need to start doing, with passion!

Remind yourself that passion is not something you find in life; it’s something you do. When you want to find the passion and inner strength needed to change your situation, you have to force yourself to step forward.

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One step at a time…

There is absolutely nothing about your present circumstances that prevents you from making progress, one step at a time.

Some life changes look negative and painful on the surface, but you will soon realize that space is being created in your life for something new and beautiful to emerge.

Feeling stuck is a FEELING, not a fact. So never assume that you’re stuck with the way things are. Life changes every second, and so can you.

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Make changes not excuses

How many times have you heard that inner voice.....I'm too tired, I'm too busy, I'm not making progress fast enough.....The list goes on.

Real fulfillment requires action.  We must act by applying the knowledge that we are given in order to change for the better.

Success is less the result of what you know but the cumulative effect (acting based on what you know) of what you do!

Making excuses takes the same (maybe even more in my opinion) amount of energy to make a definitive change.  

The difference between the two? One is representative of complacency the other growth.  And without growth we cannot truly change.

It's your choice.

Make changes not excuses.

It's the only way you will truly grow and succeed.

 

Susan Hoverson Share

Tell us what you think!

Susan Hoverson
+1 (509) 629-4510
susan@insyncfitness.com

 

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Mindfulness is…..

A wonderful read from mindful teacher Lisa Wellstead

“Real Mindfulness is found through your BODY, cultivated through the sacred doorway of the senses and often through a process of inquiry and quiet reflection (*and ideally through your shared presence with a live instructor). 


Mindfulness is a relationship you cultivate with your thoughts, emotions, patterns, conditioning, and behaviors. It's a path to understanding why you do what you do.  It's a pathway to more choice and less reactivity. It has to be experienced to be understood and even then, words can't really describe it. 


It's also not a magic bullet. 


It doesn't create a perpetual state of happiness or bliss but it can make you considerably happier and well-balanced with far less life drama and exhaustion.  It can enhance self-awareness and emotional intelligence. 


And for a young soccer coach trapped in a cave with his team last year, mindfulness was proven to help be a life saver for 12 precious kids. Mindfulness definitely saved mine not too many years ago. 


But the real daily practices of mindfulness are not on your phone or your meditation cushion; but in your daily LIFE-- your relationships, and your work.

Your life IS the practice.  You just have to slow down long enough to pay attention.  


(And that app you depend on, may just be another crutch.) 


Mindfulness is as much of an art as it is a healing science. 


Meditation... is just ONE of many tools we use in mindfulness training, in service to a way of being fully embodied, openhearted, integrated, in balance, and awake. Many people dont know enough about it yet to understand the depth of what that actually means. My personal practice reveals something greater time after time. 


 Mindfulness training can be messy, scary, imperfect, and sometimes unpredictable. Even in a lighter, more playful course it takes courage to enter the body and mind fully.


Mindfulness IS so much more-- beyond just meditation-- reducing it to that is doing it a major injustice. “

- Lisa Wellstead, Mindfulness Educator

Weight loss?? Or Fat loss??

Weight loss really cannot be subject to a time frame, lose weight in 30 days, 8 weeks, 12 weeks. We are all different, have different goals, we have different stressors, we are motivated by different factors, in truth it takes a lifetime because it’s a lifestyle change. Weight loss is different for every individual. In fact I think weight loss is really the wrong term. Don’t we all really want fat loss? 

Some say it takes 21 days to break a habit but research will show it takes 12 weeks to establish a new habit and if we remove one what is gonna replace it?  Truth is a happy healthy, lean body is only achieved thru change of lifestyle. It can't be done overnight. Especially gaining lean muscle. Do you know it take approximately 4 months to truly gain muscle mass density that will impact your physique?  It is learning to eat correctly, exercise daily, manage our stress and to change our overall mindset. Focus on the daily small steps that lead you to the goal. And most of all enjoy the journey. Yes you will fail on the journey you will make mistakes and mess up!  But those are lessons that will teach you along the way. Those lessons should allow you the flexibility to tweak your goals and plan to fit your life. Because you know the gym is one thing. It’s maybe an hour of your day and food prep and such another but your mindset is everything. And if you choose the wrong key for your lock so to speak don’t quit try another key! Find the key to your door of success!


There is no rocket science to eating right. There are 1000's of "diets" to follow, pills and potions to swallow but none of them work. You may lose initially but in the long run, you will gain the weight back, plus more. In truth permanent weight loss comes down to two things CONSISTENCY AND DISCIPLINE. 


Exercise only will not give you weight loss success. Yes, it's an amazing tool when you're eating correctly and a very important activity to consider in keeping your body mobile, functional and healthy but exercise is only part of the equation. Food is another. And most importantly behavior modification and stress management. 

Changing your physique is difficult. If it was easy we would all be walking around fit and lean!!

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Success is a choice

"Choose to go to the gym when it would be more comfortable to sleep in. Choose to do the tenth rep when it would be more comfortable to quit at nine. Choose to create something special when it would be more comfortable to consume something mediocre. 

Choose to raise your hand and ask that extra question when it would be more comfortable to stay silent. 

Prove to yourself, in hundreds of little ways, that you have the guts to get in the ring and wrestle with life....."

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Every step…..

Every little struggle is a step forward.

In life, patience is not about waiting; it’s the ability to keep a good attitude while working hard on your dreams and desires, knowing that the work is worth it. So if you’re going to try, put in the time and go all the way. Otherwise, there’s no point in starting. This could mean losing stability and comfort for a while, and maybe even your mind on occasion. It could mean not eating what, or sleeping where, you’re used to, for weeks on end. It could mean stretching your comfort zone so thin it gives you a nonstop case of the chills. It could mean sacrificing relationships and all that’s familiar. It could mean accepting ridicule from your peers. It could mean lots of time alone in solitude. Solitude, though, is the gift that makes great things possible. It gives you the space you need. Everything else is a test of your determination, of how much you really want it.

From MarcandAngel blog

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Why your program is YOUR program

Not all exercises are for everyone Not all programs are for everybody

If you train with me you might wonder why you do something and your partner or another client does or does not

it’s all about risk versus reward

Risk vs. Reward Checklist

Here are a few questions I keep in mind when generally evaluating the risk and reward factor:

  • Is the exercise critical to helping them achieve their goal?

  • If yes, is the exercise likely to cause the client acute pain?

  • If yes, regress or change the movement pattern.

  • If no, does the client have existing pathologies that make the area vulnerable to reinjury with this exercise?

  • If yes, are there suitable alternatives that are safer and provide less risk?

  • If yes, do they have a mastery of the activation and movement pattern?

  • If no, regress or change the movement pattern.

  • If yes, can they perform the exercise without compensation up or down the kinetic chain?

  • If no, regress or change the movement pattern.

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Motivation alone will not get to success

Motivation alone will not get you to your goals....

Motivation is the reason you take the step. It is the general desire to reach for something to strive towards a goal. BUT Motivation does not get you to your goals. When the road gets rocky when your plan falls apart IT IS Determination that does. Determination is not simply not giving up. It is no matter how hard things get, or how badly you want to give up, you persist, you resolve you stand firm in the purpose of what you are doing no matter the obstacles you find the path that leads to your success.  It is the internal drive to fulfill your goal dream or desire. 

-Determination is not giving up. 

-Determination is not letting go. 

-Determination is finding a way to make it happen. 

-Determination is falling on your face and your getting back up. 

-Determination is pushing past your perceived limits. 

It’s the nitty gritty not pretty dirty that drives you beyond!

"Learn to love yourself for where you are RIGHT NOW. From the bottom of your core, love every inch of YOU regardless of what you want to change about yourself. You can NOT go anywhere without self love. Sure you can take a few steps forward, but that lack of love will always creep back.  Instead, make an agreement with yourself, like you would for your best friend, and agree to LOVE, agree to laugh and agree to release yourself from the constant notion that you always need to improve.  It is only then, when you accept yourself lovingly, for the way you are, that you will find that yellow brick road of endless possibilities. It all starts with LOVE"-

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