4 Strength Training Tips Everyone Should Know

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By Fit3 Head Coach Tina Van Horn

For many people, turning 40 can be a dreaded milestone. For the health and fitness conscientious, however, turning 30 could be considered the new 40.

Why 30, you may ask? From the time you were born until around the time you turn 30, your muscles grow larger and stronger. But during your 30s, you naturally start to lose muscle mass and function. This is called sarcopenia or “muscle loss with aging.”

The good news? Muscle-strengthening activities help increase or maintain your muscle mass and power. Steadily increasing weight and repetitions will give you even more benefits, no matter your age.

That’s why, if you haven’t already, it’s time to get serious about adding strength training to your workouts. I know machines at the gym can be confusing, so don’t even look at the intimidating guys (and ladies) who hang out in the free weights area!

Strength training for most of us isn’t about bulking up and getting ripped. (Sure, having defined muscles would be nice but isn’t very realistic when you live in the “real world” and eat “real food.”) It’s really about building lean muscle mass that supports a healthy metabolism and promotes functional fitness.

Just Do It

You don’t have to go to the gym and lift super heavy weights to get the benefits of resistance training. But you do have to do something!

Strength training can be approached lots of ways: Fast and intense, slow and easy, or somewhere in between. You can do full-body sessions or upper/lower body splits. You can change grip, feet position or equipment. The main thing is to keep it enjoyable and experiment with your fitness goals.

Resistance training for muscle gain

Examples of resistance training that promotes muscle growth include the use of free weights, weight machines, resistance bands and your own body weight.

Here are my 4 favorite tips:

  • Train just two or three times per week to give your muscles time to recover. If you’re tempted to train more often, remember that muscle growth occurs during recovery.
  • Choose compound exercises that work multiple major muscle groups, for example, the squat and bench press.
  • Make your workouts short and intense rather than long and leisurely.
  • Seek professional advice. A gym instructor, personal trainer, exercise physiologist or physiotherapist will help make sure you are doing each exercise correctly. Good advice will increase your gains and reduce your risk of injury.

Want to get started with me now? Visit the Fit3 site and click “Join.” Here you can sign up as a customer or distributor and get access to all of our workouts, including my strength training videos.

Reliv September 2016 Prodcast: What Do I Eat To Be Healthy?

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Confused about what foods are truly healthy? You’re not alone. We are often inundated with confusing and sometimes contradictory statements about nutrition. In this month’s Prodcast, Product Marketing Specialist Tina Van Horn cuts through the chaos and talks about how Reliv makes nutrition simple. You’ll also hear Tina’s inspiring interview with Jim and Sandy Schaben – two Reliv Distributors who have seen great health and fitness results by making the right nutrition choices, staying active and supplementing with Reliv.

 

Listen to the Prodcast online.

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Science & Health Today: Have Reliv Will Travel

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By Reliv Product Marketing Specialist Tina Van Horn

Many of you are getting excited about your summer travel plans, but here at Reliv we want to make sure you have a plan for staying healthy while you travel. We’ve all been there. You plan a relaxing vacation, but when you return home your souvenirs include digestive issues, icky infections or viruses or even some extra pounds. The good news is that with a little bit of preparation you can avoid these common health hazards typically associated with travel. Continue reading “Science & Health Today: Have Reliv Will Travel”

Reliv July 2016 Prodcast: How Globe-Trotters Stay Healthy On The Go

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Summer is in full swing and that means more travelling, which can lead to some common health hazards, like dehydration and weight gain. But host Tina Van Horn, product marketing specialist, has you covered with some practical health tips and simple things you can do to prepare before your trek. She’s joined by Steve Lucks a retired navy captain and holistic health practitioner who takes Reliv products with him around the world.

Listen to the Prodcast online.

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Science & Health Today: Why Men Don’t Live As Long As Women

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By Reliv Product Marketing Specialist Tina Van Horn

John Wayne and James Bond never worried about their health. They faced impossible odds, but always seemed to be able to get back up and finish off the bad guys. Reality is quite different. Continue reading “Science & Health Today: Why Men Don’t Live As Long As Women”

Reliv June 2016 Prodcast: Shining the Light on Men’s Health & Supplementation

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In support of Men’s Health Month, Tina Van Horn, Reliv Product Marketing Specialist, sat down with Knox Mailhes to talk about the nutritional edge he’s found with Reliv products. Hear how this busy dad of three and business owner keeps his energy and overall health in check through smart lifestyle choices and Reliv supplements.

Listen to the Prodcast online.

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Science & Health Today: Healthy Habits From The Start

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By Tina Van Horn, Reliv Product Marketing Specialist

We are raising children today in a different society than most of us were raised in. Each generation faces their own unique set of challenges and today’s youth are no exception, especially when we look at nutrition choices and their impact on short- and long-term health. Continue reading “Science & Health Today: Healthy Habits From The Start”

Reliv May Prodcast: Raising Healthy Kids In A Fast Food World

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With our increasingly busy lives, how can parents raise kids that are healthy and happy? Host Tina Van Horn is joined by a few special guests who tell their stories on how they are fitting in good nutritional choices in a fast food world. Dr. Carl Hastings also shares his insights on this increasingly popular and important topic.

Listen to the Prodcast online or download and subscribe in iTunes.

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Reliv April Prodcast: The Power of Prevention

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Every day we are faced with making small choices that can have a big impact on our overall health. Host Steve Hastings, Executive Vice President of Sales & Marketing, is joined by co-host Tina Van Horn, product marketing specialist, to talk about the impact that prevention is having at Reliv Headquarters through the Fit3 program. They are joined by a few special guests, including Vice Chairman and Chief Scientific Officer Dr. Carl W. Hastings who will share his insights on the direct link between taking preventative steps, including Reliv supplementation, and the prevention of chronic diseases.

Listen to the Prodcast online or download and subscribe in iTunes.

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Science & Health Today: Taking Prevention Personally

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By Tina Van Horn, Reliv Product Marketing Specialist

You might say that we take prevention personally here at Reliv. That’s because we know chronic diseases are a growing crisis in the United States. Currently, nearly half of the population suffers from at least one chronic disease such as heart disease, asthma, cancer, obesity, arthritis, and Type 2 diabetes. We can do better! So at Reliv corporate headquarters, we started our Fit3* program. Continue reading “Science & Health Today: Taking Prevention Personally”