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Blog

Approachable health tips from the personal trainers of TorqueStrong

Filtering by Tag: Strength training

Will Strength Training Make Me Bulk?

Alydia Bryant

 

"I never want to look like that!"

"I don't want to be all bulky and have veins popping out."

"I still want to look feminine."

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These are just a few of the reasons that women use when letting us trainers know that they want to steer clear of the barbells, kettlebells, and dumbbells. Unfortunately the popular misconception floating around is that women who strength train will end up looking like bodybuilders. Nothing could be further from the truth. The size, vascularity, and overall form of a female bodybuilder are all the product of hours of intense daily training, extreme dieting, and months or even years of dedication to their sport.

But enough about how far fetched it is that you will end up looking like that, let's focus on the positive and discuss the benefits of weight/strength training.

1. For starters, peak bone mass in women is generally reached at around 29 years of age. This means that beginning around the age of 30, women begin a gradual decline in their bone density. Although we can't completely stop bone loss, we can greatly slow it down. Strength training is one of the most effective ways to prevent bone loss in women. When your muscles are placed under stress through strength training this causes the muscles to pull on the bones in a way which helps to strengthen the bones. Training with free weights is also shown to increase peak bone mineral density.

2. Secondly, strength training can also lead to improved balance and strength overall which prevents falling which in turn will protect your bones from fractures and injuries.

3. Strength training is also proven to help women lose body fat. As your lean muscle mass increases your resting metabolism will also increase. This leads to more calories burned throughout the day.

4. Fourthly, training with free weights can help reduce your risk of diabetes. Research has shown that individuals who utilized free weights when strength training increased glucose utilization, which is a very scientific way of saying that your body will process sugars much more effectively.

5. Consistently training with weights can also lead to lowered LDL (bad cholesterol) and increased HDL (good cholesterol). This in turn translates to reducing your risk of heart disease. Who doesn't want to have a healthier heart?

6. Finally you will simply be stronger. While you may not be looking to shatter any Olympic lifting records, if we are all honest with ourselves we all know that we need to simply be strong for life.

Life can throw a curveball at you at any moment and if the strength isn't there, that's where people get injured. Carrying your children or running after them shouldn't have to be a physically exhausting task. You should be strong enough to carry the dog food in from the car or move a piece of furniture.

Unfortunately life doesn't cater to good intensions, you have to actively be working to improve your strength, if for no other reason than to be ready for LIFE.

 

Be strong for life.

~Sean Archulet, Personal Trainer

Sean@torquestrong.com

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From Couch Potato to Something Fierce.

Alydia Bryant

Wendy was no stranger to the gym or exercising. She’s tried just about everything in town so I was excited to see what we could do in 12 weeks.

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Wendy’s lifts were astronomical in gains, not just that the further through Amazing 12 she got the less she felt her agonizing back pain.

 

Bench 30lbs-75lbs

Military Press 25lbs-50lbs

Squat-45lbs-70lbs

Wendy Got a chin up on week 11 for the first time in years.

 

Wendy lost a total of 11.4 lbs and 8.6 inches.

 

I could be more proud of Wendy’s accomplishments over the last 12 weeks and I can’t wait to see what this next season brings for her! Here is what she had to say:

  "In the winter of 2015 I broke my ankle and went from an active lifestyle to couch potato. I found that long after my injury healed,  I remained unmotivated and unsuccessful in developing a fitness routine. Signing up for Amazing 12 was my own self-applied kick in the behind to getting myself back into physical activity.  The program has exceeded my own expectations for gains in strength and cardio.  It's truly been amazing to see the changes in my body and steady gains in lifting.  I also have a history of back injury and occasional flair ups of  pain  Alydia has taught me so much on proper technique and how to protect my back from injury. She researched and modified to allow me to continue to succeed but with the number one focus to not cause pain or further injury."

 

If you are ready to take your life back then apply today for the next Amazing 12. The Next wave starts Aug 22nd and we can’t wait to have you join us. email info@torquestrong.com or visit Torquestrong.com/amazing12 for info.

She May Be Small But Now She's Mighty.

Alydia Bryant

 By week three, I was feeling fantastic. I had shed the extraneous pounds and was becoming strong for the first time in my life. I have always had a really weak upper body and never really focused on building it up. I was able to do actual pushups for the first time and slinging a 30 lb. bag of dog food over my shoulder became no big deal. Being tachycardic and having scoliosis made me really nervous initially; I didn’t want to be embarrassed if I had to stop or do something differently. Alydia worked with me every step of the way and I’m so happy to say, I have had almost no back pain since I started the program and for the first time in my life, my heart rate got over 200 bpm without me passing out. This program was hard work, but was worth every penny, every second spent working out, and every dessert turned down. Thank you, Alydia, for changing my life!”

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