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Dec. 18.

Fitness Rx Studios LLC

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“Prescribing new bodies daily”

Your body, Your budget, Your schedule, Your results!

 

Weight loss programs and personal training programs. Bodybuilding, bikini, figure contest prep, pre and post pregnancy, rehabilitation, post surgery

Our mission at Fitness Rx Studios is to equip each client with a fitness plan based around their budget, goal and life style. Each plan is specifically unique to each individual’s body type, strengths, weakness and metabolism. We pride ourselves in not just being trainers but teachers. All trainers are certified and complete continuing education.

Don’t live in Saint Petersburg? No problem! We offer online programming with studio training options listed on our Prescriptions menu.

Welcome to our new site and blog! Interact, learn, get motivated! 

For Transformations and Progress Pictures CLICK HERE

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May. 10.

Fighting Mental Illness with Fitness

Fighting Mental Illness with Fitness

May is Mental Health Awareness Month! If you are fighting a mental illness it is nothing to be ashamed of. After training many people over the years I have come to realize most of us fight similar mental battles and the more you can open up about it the more you can overcome.

Most of my life I battled depression/anxiety. Doctors actually told me at one point my brain simply does not produce serotonin like other brains. Serotonin is a chemical that stabilizes your mood and acts as a neurotransmitter.

What does a depressed person look like?

         That is hard to say, 1 and 5 Americas have a mental illness and 1 out of 10 are depressed! Depression is debilitating and in the United States has become the leading cause of disability from a wide age range of 15 to 44 years old.  When thinking of a depressed person you would most likely visualize a sad person who cries a lot. This is how depression FEELS! Yet on the outside depression can look successful and depression can look fit!

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I was an overweight kid, an anorexic teen and a depressed obsessed fitness competitor. On the outside I looked mentally and physically healthy but I was not. Exercise was my “out” and food was what I controlled to help live with my depression and social anxiety. Today I have given up control over food and have come to a point where exercise is not always the answer. I have accepted my mental illness and after 28 years finally learned how to take action to combat it.

Am I depressed today? No, but I could be! The way your brain produces chemicals is not your choice. It is a choice to fight though.  

Steps I take to fight depression and anxiety in a healthy way are:

1.       Using exercise in combination with mental health help. Therapy, talking with friends or a life coach in combination with exercise can dramatically help improve your chances of overcoming mental illness.

2.       Incorporating running back into my exercise plan for endorphins. With an unstable mood the endorphins have always helped bring me back to reality and help me feel accomplished.

3.       Nutrition! Eating a balanced diet will help your hormones stay in balance and give your brain and body enough fuel to properly work. Also viewing no food as “good” or “bad” will help create a positive lasting relationship with food as being fuel for the body and not something that can control your feelings.

4.       Be consistent! A study by Duke University compared the antidepressant effects of exercise on three different groups. One group received Sertraline a popular antidepressant, one group exercised and one group received a placebo. The exercise groups all exercised at different levels and frequencies. The group with the largest antidepressant effects was that of the group who consistently exercised for 3-4 days a week for 40 minutes or more.

5.       Be grateful! On repeat! Depression will tell you your life sucks or that no one cares! You have to fight it and tell yourself otherwise over and over!

6.       Set a 6 month goal to fight. It takes about a month to conquer a new habit and about 6 months for your brain to form the habit to where it will no longer be “new” to your brain.  

7.       If you are depressed and food is your drug of choice, use exercise like an anti-venom to the drug (food.) Find a routine and accountability to help you keep a healthier balance during your fight to overcome.

 

If depression and anxiety are holding you back from your full potential please contact us! We would love to hear from you and help you find an exercise routine most suitable for your specific goals!

 

It is also postpartum depression awareness month! It is very real, if you know someone that has recently had a baby please reach out to them so they know to be conscious of PPD signs and to know they are not alone!

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Mental health is JUST as important as physical health!

Apr. 20.

The Tech-Body Syndrome

The Tech-Body Syndrome

Part 1

 

Does your career require you sit for most of the day?

Today’s   technology is growing at a pace most of us cannot keep up with! The growth has caused an influx of jobs where people are required to sit/drive for most of the day, even personal training can be done completely online.

How many of us sit all day?

86% of Americans drive/sit most of the day!

Majority of Americans spend 13 hours a day sitting (not including the average 8 hours of sleep.)

What does sitting at a desk or in a vehicle do to the body?

Make it tight! In all the wrong places. Posterior muscles relax and anterior muscles tighten causing what we call upper cross syndrome. Unfortunately sitting over time can also cause lower cross syndrome.

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Starting from the bottom; what’s tight? And what can you do to correct it from hours of sitting?

Calves

Due to the shortness of the hamstring complex, calves tend to become shortened at rest. Light foam rolling with moderate static stretching can help reduce this muscle imbalance.

Preventative measure: 1-2 sets of standing calf raises can help bring functional strength to the area.

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Anterior tibialis

Shortened and tight from sitting.

Preventative measure: planter flex feet throughout the day.  

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Hamstrings

Become tight and shortened in the seated position for extended periods of time.

Preventative measure: Seated on a raised surface using a trigger point ball, perform myofacial release to relieve the tightness. Followed by moderate static stretching.

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Adductors

Loose if sitting with legs relaxed, tight if sitting legs crossed.

Preventative measure- Proper functional leg training.

                                          Legs crossed- Stretch adductors 

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Hips/Glutes

Psoas is typically over tight in Tech-body with weak or under active glutes. Proper foam rolling and moderate stretching can be used to relive the tightness.

Preventative measure- Proper functional leg training and stretch hip flexors.

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Form tip: Tuck hips in neutral to spine and push forward, do not lean.

Low Back

The QL (quadratus lumborum) and spinal erectors become tight due to the pull from the hamstrings once in the standing position.

Light foam rolling and moderate stretching to relive tightness .

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Part 2: Upper Cross Syndrome Prevention Coming Soon!

Nothing hinders fitness goals like an injury, most often caused from tightness due to repetitive movements. Take preventative measures to insure your body is as functional as possible while training!

Jan. 23.

Intermittent Fasting

Intermittent Fasting

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Intermittent fasting is not the “key” to fat loss and it may not produce accelerated results. If your metabolism is healthy and you are already dieting it can be mildly used as a tool for a short duration of time to aid in  fat loss.

There are countless studies examining intermittent fasting affects on cancer, weight loss and performance in athletes. The senior investigator for the National Institute of Aging said fasting has been shown to improve bio-markers of disease, reduce oxidative stress and improve memory. Fasting may help physiological factors because the body is under less stress when fasting.

In a fat loss study with overweight individuals with asthma, intermediate fasting every other day was shown to help them lose 8% body fat and decreased markers on asthma related symptoms.

What happens to the body during the fast?

After 10-16 hours of not eating the body will use stored fat and release ketones into the bloodstream. This will help the body use stored fat as energy unlike when it is being fed.

How long should a fast be? At least 10 hours.

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What should I eat coming out of fast? A low carbohydrate meal should be eaten first or carbohydrates with added fiber. The body will be sensitive to insulin coming out of fast, eating lower carbohydrate or incorporating fiber will keep insulin spikes low.

Do I eat normal macros or less after fast? Normal, a slight decrease in calories is ok, but just because you fasted does not mean your body requires less food. This does not mean binge either. Instead plan to have 2-3 meals in the 10 hours left in the day (if fasting for 14 hours.)

Can I work out during a fast? YES!

 

Use these as tools to aid an already consistent and specific eating program to accelerate results!