Over the past two weeks, the EHFix SWAT TEAM embarked on an eye-opening journey into the world of exercise. We packaged it all up for YOU and left you a SPECIAL GIFT and INVITE at the bottom of this page!! Make sure to get there!
Our EXERCISE CHALLENGE mission?
To dig deep into the science, hold each other accountable, and transform our understanding of how exercise supports overall health and longevity.
We didn't JUST do a lot of exercise together.... we learned all about TARGETED exercise!
Let's be clear! The vast majority of clients I train are NOT hoping to run marathons- we just LOOK like we do! 😁 (BTW! a low-carb trained athlete is the most likely to win a marathon-- yes! we attended a world class lecture about the science behind ELITE low carb athletes! THIS LINK is in your FREE GIFT!👇)
I digress 😂... Most of us are targeting a HEALTHY, LEAN physique with overall wellness in mind. Our aim with exercise is to stay mentally and physically strong and capable, to build resilience against illness, to manage stress, to prevent injury, and promote a healthy longevity.
Here are some of the KEY LESSONS we learned during our 2-week challenge:
1. Nutrition Over Exercise for Weight Loss While exercise is incredibly beneficial for a variety of reasons, nutrition plays a larger role in WEIGHT LOSS specifically! Exercise alone won’t shed pounds if our dietary habits aren’t in check.
FYI- I spend a lot of time getting clients to EAT BETTER and stop HURTING THEMSELVES by overdoing it at the gym! 🤓
2. Exercise Should ADD, not SUBTRACT Exercise should approached with GAINS in mind! 🤓 THOSE GAINS INCLUDE:
Flexibility
Endurance
Mobility
Agility
Balance
Stamina
Vitality
Longevity
Wellness
Resilience
Recovery
Fitness
Energy
Mood stability
Focus
Metabolism
Performance
Muscle strength
Stress management
3. Exercise is You vs. You The majority of my SWAT TEAM members are not COMPETING at a collegiate level! 😂 Pay attention to WHO is giving you advice and WHO their main audience is! Throughout the challenge, we emphasized that exercise is a personal journey. It's about competing with yourself and improving your own capabilities rather than comparing yourself to others. Setting personal goals helped us stay focused and celebrate our individual progress.
4. Targeting Heart Rate Zones for Better Results We explored the importance of heart rate zones in reaching our goals. HR zones are based on a percentage of MAX HR which is equal to 220- YOUR AGE. Zone 2 training, where the body primarily burns fat for fuel, is the target zone for those wishing to lose weight. Higher-intensity zones offer different benefits such as cardiovascular fitness and enhanced athletic performance. HR zones can also be approximated just by HOW YOU ARE BREATHING while performing the exercise! Knowing your heart rate zones allows you to tailor your workouts and maximize results.
5. Exercise for Your Body Type Each of us is unique, and we learned the value of tailoring exercise routines to our specific body types. Here's an example:
6. Adequate Protein for Building and Repairing Adequate protein intake is critical when exercising, especially for muscle repair and growth. We explored PROTEIN in detail this past July during our PROTEIN CHALLENGE. If you would like our PROTEIN ESSENTIALS GUIDE 💪 just click here: https://www.emergencyhealthfix.com/proteinessentialsguide
7. Nutrition and Exercise for Performance Goals We are all receiving DIFFERENT advice from everywhere it seems! We examined how both nutrition and exercise should be TARGETED based on performance goals, age, individual ability, and more. It's not a one-size-fits-all approach. Whether training for a marathon or focusing on muscle/bone strength, aligning our diet and workouts with our specific goals is key.
8. Exercise is the best form of Self-Care For many of us, exercise is not just a physical activity—it’s a form of self-care. We emphasized the stress-relieving benefits of regular movement, recognizing how exercise improves mental well-being, boosts mood, and helps us manage stress.😌
9. Scientific Exercises for Weight Loss We reviewed scientific recommendations for weight loss exercises and spent time discussing the importance of:
N.E.A.T. Exercise N.E.A.T. (Non-Exercise Activity Thermogenesis) refers to the energy we expend during everyday activities like walking, cleaning, or even fidgeting. These things OFTEN place us in the FAT BURN ZONE if we track! We realized that tracking and working to increase N.E.A.T. can significantly contribute to our FAT LOSS! 🚶♀️➡️
Resistance Training Strength training is essential for building and maintaining muscle mass. This increased muscle mass makes us more DURABLE and injury proof,, PLUS increases our metabolism and burns more fat 24/7. 🏋️♀️
HIIT Benefits High-Intensity Interval Training (HIIT) is often recommended because it’s time-efficient and effective for fat burning. We discussed how short bursts of high-intensity exercise, followed by rest, can lead to improved fitness levels, accelerated weight loss, and a healthy LONGER life! It's important to pay attention to HR and breathing during HIIT! My HIIT may not look like yours! 🥵
10. Exercise and Longevity Exercise is SCIENTIFICALLY SPEAKING very strongly linked to longevity. We explored studies showing that regular physical activity—whether it's walking, running, strength training, or leisure activities -- like cycling, tennis, golf, and pickle ball—can add years to your life by reducing the risk of chronic diseases and keeping the body functioning optimally.
Bottom line:
Exercise is a critical part of your healthy journey and specific types of exercise can target FAT LOSS better than others! However, it's WAY EASIER to LOSE THE FAT in the kitchen then in the gym!! THEN...
FOCUSING on getting the nutrition right allows us to FREE UP our gym time for NURTURING activities that helps us strengthen and heal inside and out!
As we continue exercising with these insights in mind, we’re not headed into the gym to lose weight...we’re building a HEALTHY HABIT that supports strength, mobility, mental well-being, and longevity.
I hope these lessons HELP YOU maximize your wellness through EXERCISE!
❤️Dr. Erin
MORE ABOUT MY SWAT TEAM: (special GIFT below!👇)
If you could use more SUPPORT for YOUR health journey, Join the EHFix SWAT TEAM! We are continually exploring all the SCIENCE that improves our health and having FUN working to incorporate what we learn! There's ALWAYS room for one more!
If you LOVED learning ALL OF THE ABOVE, I invite you to check out our PRIVATE RECORDED MEETING from the SWAT TEAM archives where we reviewed TONS MORE info! The meeting description contains all the links to the scientifically PROVEN workouts we shared and lectures and podcasts we learned from!
Check it out! Our PRIVATE TEAM VIDEO gift for you:
As part of the team, you HANG OUT WITH US on the APP whenever and wherever you like! Team members get everyday, quick and easy education from me... PLUS chat, exchange ideas, share healthy tips, and cheer eachother on!
We meet on Zoom every few weeks to discuss the education themes. THESE meetings are recorded and kept for members in our private online SWAT TEAM LOUNGE for listening anytime! Members can access the videos dating back years! And our LOUNGE contains a BOATLOAD of MORE educational content: videos, charts, graphs, menus, lecturers, podcasts, movies, etc
SWAT TEAM quote from THIS morning as I write: (this👇 is ACTUALLY how your messages appear!)
Join us ANYTIME to access the FULL SUPPORT of our SWAT TEAM! Here the sign up link: https://www.emergencyhealthfix.com/product-page/swat
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