Lifting weights and losing weight? What is the connection?
So often, we assume that the only benefits of visiting a fitness club in Albion are increased size and strength. But working with the best trainer in Albion for personal training to lose weight? No way, that is a cardio and diet thing, right… Wrong. Here is why. As Humans, when we stimulate our muscles through resistance training, we traditionally see hypertrophy (increased size in our current muscle fibers).
Unlocking Hyperplasia: A Lesser-Known Path to Muscle Growth
There is another way to increase muscle mass (Hyperplasia, which is growing more actual muscle fibers, but as I said, this does not account for much human muscle growth). So essentially, we are born with all the muscle fibers we will ever have; we must grow and strengthen them through resistance training.
The Metabolic Marvel of Muscles: Fueling Your Health and Vitality
The known health benefits of having a solid musculoskeletal system are widespread. Still, one benefit that often escapes people’s understanding is how much energy muscles need to consume to stay healthy. Muscles are metabolically active tissue, meaning they need a constant food source to survive, let alone contract and move. This may seem common sense to you; think about how much food a giant bodybuilder consumes versus a small, inactive elderly person.
Muscle Metabolism: Your Key to Effective Weight Loss
But consider the resting metabolic rate of the muscle. As you lay in bed sleeping, sit at your office doing work, or drive around doing your daily chores🡪 , if you have more muscle mass, under the guidance of skilled fitness instructors, you burn more calories the whole time, not just while exercising but while resting! The key here is to slowly change your body composition to be made up of more FFM (fat-free mass), such as muscle, so you have a more remarkable ability to burn off excess calories instead of storing them.
Smart Strength: Your Path to Effective Weight Loss
That is where Smart Strength and a well-crafted resistance training program led by the best trainer in Albion will help. Combine this new source of energy expenditure with a carefully managed diet, and you are on the best path to lose weight. Not to mention gain all those other excellent benefits that resistance training affords.
And here we are February. The weather is cold and unrelenting. The Superbowl has come and gone. January and the promise of a new year have long faded from memory… but let me stop you right there!
My Role as a Trainer in Goal Achievement
Moreover, my role as the best trainer in Albion is to challenge you and demystify what it takes to be successful in the world of fitness and the big game they call life.
The Discipline of Goal Setting
One of the most important skills I have discovered is the discipline of goal setting. But goals are only as good as the piece of paper they set on, or the keystrokes they have saved if you do not review them…
Time Stamping and Goal Review as Your GPS
Time stamping and reviewing your goals brings them to life and allows us to accomplish them because this is the most neglected step in goal setting.
How to Implement an Effective Goal-Setting Strategy
This is a challenging habit to develop, so let me share and review my goal-setting strategy with you. I hope you can adapt a similar process and make it stick.
Preparing for Success
The process for creating my 2021 goals began in November of 2020. This is when I take my first stab at what I want to accomplish, what I must complete, and what I strive to achieve. I throw it all down in a rough draft and then step away for a few weeks.
Goal Setting Strategy
Mid-December, I return to my pile of goals and then break them into categories: Personal, Smart Strength/ business, and Personal Financial. Once I Organize my list, it makes organizing my thoughts on each goal easier. After you have created your categories and placed each goal in the correct bin, take a break.
From Ideas to Actions
I take my categories and work through each goal, making them SMART goals (specific, measurable, attainable, relevant, and time-bound). Now that a goal is in its proper category and is SMART, I know my time frame for each goal, and I can start to plot out a way to accomplish each goal, either in my head or in my planner.
Sealing the Deal
I imagine many people have attempted or even perfected steps 1-3…. But the most crucial step binds it together and completes the feedback loop. Review!!
Monthly Goal Reviews
At the end of each month, I make a note in my planner to review my goals list for each category and score my progress. By keeping my goals and progress fresh in my mind, I am inclined to work daily to accomplish my goals, even if I did not purposely set out to do so.
Goal Maintenance
It is important to remember that the goals you set just 6 weeks ago are only worth something if you continue to work for them. Goals are living documents that need to be updated and even revised periodically. You can set your review timeframes as you see fit, but remember that they need to be frequent enough to evaluate progress and make corrections if you need to catch up.
This process is more important than ever. Most people abandon their goals for the rest of the year in February. This is a sensitive and critical point in your journey to success. So carve out some time and make your goals review a priority! As a personal trainer in Albion, I will help you in this field.
The Power of Regular Goal Review
You will not regret the time you spend on yourself and reviewing goals. Something magical happens when we develop vital goals, bind them to paper, print them off, and stick them on our wall, and then schedule time at the end of each month to re-assess and evaluate our process towards accomplishing our goals…. So they just might come true!
September in the mitten state is the best time of year! Moderate temperatures, fall foilage, the last fleeting glimpse of summer heat but shorter days. Its pure Michigan. As we get our last trips in before school and reality settle in, we applaude the dedicated ones that stick to their fitness routines and maintain the life promoting benefits of strength training and stability.
We were fortunate enough to be invited sailing by one of our awesome clients! What a great/ physical sport. The pros make it look so easy, take it from me, its not!
We always appreciate referrals. Our business runs on them. If you know someone who is looking to make a positive change in their habits and improve their mental and physical health, please mention us. If you have had a positive experience with us, please let them know that too!
We applaud you for making fitness and health a priority. We look forward to seeing you and hearing all about the camping, boating, golfing and vacationing stories that make living in Michigan Pure…
Thank you all for trusting Smart Strength with your health and wellness. We appreciate each one of our customers.
We have added 3 new members to the Smart Strength family in the month of August (Jon, Craig, Gary). Welcome!
We now have 59 active keycard memberships and 27 small group training members.
**For new members- Treadmill Code is 1277. iPad passcode is 302302**
If you ever have questions about equipment or Pelotons, please let us know so we can give you an orientation.
Please be sure the door latches closed behind you when leaving the facility.
The expectation is that if a client and trainer are working together, they will control the music selection. Otherwise, if you would like to change the music, just ask or pick up the iPad from the office.
Please return it to the charger when you leave the facility.
Overall, I have been very pleased with everyone’s cleanliness and respect for the facility. Cheers! Keep up the good work.
REMINDER*** We have a 24 hour cancellation policy. If you cancel within 24 hours of your session, you will be charged.
**Attention/ starting January 2024 we will no longer be selling monthly keycard memberships. You will be required to purchase either a 6 month or year long membership for keycard access. Thank you for understanding **
September Recap
-We completed 133 total sessions for the month of September. (113 total for September ’22)
-We averaged 33.25 sessions per week.
-We are averaging 160 sessions per month YTD.
-4,921 total training sessions have been completed at SS since opening in November 2020.
-1,478 sessions 2023 YTD. 1,725 Sessions were completed 2022 YTD. *Compared 1,718 sessions in 2021 YTD.
–Erin sessions: 49 for the month of August *** 573 sessions YTD.
We are committed to excellence. That is why for the next 3 months, Alex and Erin will be attending Dale Carnege leadership training. We ask our clients to push their comfort zone every day, and we are doing the same.
We will never stop learning and growing, all in an effort to be the best trainers possible for YOU!
Curious, ask us about the course and we will be happy to share what we are working on and what we are learning with you!
We are putting the Smarter in Smart Strength!
!!!September is the best month of the year, not only because it’s my birthday month :), but because it’s the annual Mt. Baldhead Challenge! The most extreme 10k in all the land. Don’t believe me, just check it out!
Erin & Alex survived the challenge and will be ready to run the dunes next year!!!!
Are you someone that needs direction in the weight room?
Do you need a plan?
Do you need the accountability of an appointment?
Do you want to develop a lasting routine?Our 21 day trial is right for you.
If you or someone you know needs to get healthier, we are the place for you.
$200 for an assessment, 6 training sessions and your personalized workout plan. It might just change your life…
Want unlimited access to the premier fitness facility in the state of Michigan?
Our keycard membership is right for you.
Save your basement and garage from becoming a storage shed for dated workout equipment and mismatched dumbbells. Let us do the work.
In addition*** Keycard/ Drop in memberships include UNLIMITED access to Peloton Bikes and Treads! A $2500 value!
We all have differing reasons for working and valuing our fitness club in Albion. So often, we talk about the surface-level benefits of why people work out. We talk about shedding lbs., slimming our waist sizes, and getting toned up for the beach vacation. These are all great, and I am gaining their value. But this post is dedicated to the more profound, often misunderstood benefits of working out and creating a healthy lifestyle. These are often thought of as indirect benefits of fitness, but they are just as real, measurable, and tangible as the circumference of your biceps.
5 mental Reasons Why You Need to Be Working Out
1. Routine
Some of us like the hustle and bustle of an unpredictable schedule. I am not one of them. Humans are often creatures of habit. There is nothing that ingrains a productive and successful routine more than having regular Gym training. Even if you are continually active in your job, a specifically designed fitness routine will help deliver the best results and put the mind in its comfort zone.
2. Positive self-image/positive feedback
Likeit or not, most of our minds default to negativity as our natural state. In our society, we are always judging, constantly comparing, and always wanting more. Personal training helps combat this. Working out in a fitness club in Albionroutinely is a lot of work but also a lot of accomplishment. This gives us a positive image of ourselves and feedback as we accomplish our goals and see improvement.
3. Devours excess negative energy
One of the most beautiful things about small group training is that it takes up energy. A lot of it. Often, we are restless when we try to sleep, and we cannot shut our minds off, and we have too much energy left in the tank at the end of the day. Good old-fashioned hard work is one of the best remedies for this problem. Therefore, one of the most important benefits of exercise is improved sleep quality.
4. Improved cognition/physiological benefits
I will not bore you with peer-reviewed scientific journal research but realize there are boatloads of studies on exercise and cognition and the health benefits of exercise. They are overwhelmingly positive findings, as you would expect. From personal experience, my brain is at its finest when exercising regularly.
5. Provides community/support/connection
This is more important now than ever. The last 6 months have been challenging. For anyone who values their gym and exercise routines, coping with a life devoid of our favorite part of the day has been difficult. The gym offers many of us a unique community, which has disappeared. I have been rocked to the core personally by this. But I feel the tide changing, and great things are just around the bend. Stay strong, and this, too, shall pass. I look forward to creating a new, flourishing community at Smart Strength. Please come and join me.
August was a beautiful month in our great state. We hope that you all got to get away and experience happiness and health outdoor.
We were fortunate enough to be invited sailing by one of our awesome clients! What a great/ physical sport. The pros make it look so easy, take it from me, its not!
We always appreciate referrals. Our business runs on them. If you know someone who is looking to make a positive change in their habits and improve their mental and physical health, please mention us. If you have had a positive experience with us, please let them know that too!
We applaud you for making fitness and health a priority. We look forward to seeing you and hearing all about the camping, boating, golfing and vacationing stories that make living in Michigan Pure…
Thank you all for trusting Smart Strength with your health and wellness. We appreciate each one of our customers.
We have added 2 new members to the Smart Strength family in the month of August (Myler, Alex). Welcome!
We now have 57 active keycard memberships and 25 small group training members.
**For new members- Treadmill Code is 1277. iPad passcode is 302302**
If you ever have questions about equipment or Pelotons, please let us know so we can give you an orientation.
Please be sure the door latches closed behind you when leaving the facility.
The expectation is that if a client and trainer are working together, they will control the music selection. Otherwise, if you would like to change the music, just ask or pick up the iPad from the office.
Please return it to the charger when you leave the facility.
Overall, I have been very pleased with everyone’s cleanliness and respect for the facility. Cheers! Keep up the good work.
REMINDER*** We have a 24 hour cancellation policy. If you cancel within 24 hours of your session, you will be charged.
**If you are no longer a member but have a keycard, can you please consider returning it to us. You can drop it off at the front door mailbox or bring it inside and leave on the desk. No hard feelings, we appreciate your business and hope you will consider us in the future if things change. **
August Recap
-We completed 204 total sessions for the month of August. PR!! (105 total for August ’22)
-We averaged 51 sessions per week.
-We are averaging 160 sessions per month YTD.
-4,788 total training sessions have been completed at SS since opening in November 2020.
-1,345 sessions 2023 YTD. 1,725 Sessions were completed 2022 YTD. *Compared 1,718 sessions in 2021 YTD.
–Erin sessions: 79 for the month of August *** 524 sessions YTD.
Thanks to Freyja for inviting us to the beautiful Crystal Sailing Club for a sailing lesson. We enjoyed our time learning and taking in the beauty that Michigan has to offer.
We are committed to excellence. That is why for the next 3 months, Alex and Erin will be attending Dale Carnege leadership training. We ask our clients to push their comfort zone every day, and we are doing the same.
We will never stop learning and growing, all in an effort to be the best trainers possible for YOU!
Curious, ask us about the course and we will be happy to share what we are working on and what we are learning with you!
We are putting the Smarter in Smart Strength!
Are you someone that needs direction in the weight room?
Do you need a plan?
Do you need the accountability of an appointment?
Do you want to develop a lasting routine?
Our 21 day trial is right for you.
If you or someone you know needs to get healthier, we are the place for you.
$200 for an assessment, 6 training sessions and your personalized workout plan. It might just change your life…
Big thank you to all the clients that helped with this project. Thank you to BSM for all their work. Neha and Steve did a wonderful job. Special thank you to Bill Dobbins for his help and support of top-notch marketing in collaboration with Brick Street Marketing!
Please see attachments for Class information and Staffed hours.
Staffed hours are for prospective members to sign up, or a time to address customer service issues.
We are excited to have Sofiya join our team!! Be sure to stop and say hi and introduce yourself.
**We are accepting new clients. If you know someone that would be a great member of the Smart Strength family, please provide a referral. Thank you.
If you have any questions at all about products or rates, please let me know and I would be happy to answer.
DROP IN MEMBERS!! Be sure to check out the whiteboard as you enter through the back door. ERINS AMRAP is becoming legendary!!
As always, thank you for trusting Smart Strength with your health and wellness.
We appreciate your business and look forward to serving you into the future.
If we can do anything to make your training just a little bit better, please do not hesitate to let us know.
To recap the month
-We completed 136 total sessions for the month of October.
-We averaged 34 sessions per week.
-We are averaging 125 sessions per month YTD.
–3,035 total training sessions have been completed at SS since opening in November 2020.
–1393 Sessions have been completed 2022 YTD. *Compared 1,387 sessions in 2021 YTD.
–Erin sessions 38 for the month of September. 78 sessions YTD.
Moving Forward
Wonder if training is for you? Ask about our 21 day trial! It’s the best way to experience the smart strength difference with no risk!
Staffed hours
For all your customer service needs
For membership questions & signing up please visit us during staffed hours:
Wednesday 4-7pm
Thursday 4-6pm
Saturday 10am-noon
Smart Strength Class schedule
Tuesday/ Thursday – 6pm to 7pm
8 week challenge/ HIIT training with Erin
$10 per class, comes with accountability group
Monday/ Wednesday/Friday- Noon to 1pm
Lunchtime Yoga, presented by Peloton
$6 per class OR
Punch card options available
5 classes for $30 or 10 classes for $50
Wednesday- 4:30pm to 5:30pm
Cardio Drumming & Pilates with Sherii
$10 per class
Online Resources
Included links- online sample program/ online 5 min at home workout/ nutritional information
Please check these out and feel free to use this while in the facility to help guide your workouts.
***One of the best ways you can help support Smart Strength is with an online review. If you have not done so yet, please take a few minutes to leave one here.
As always, if anyone has any suggestions or feedback, please shoot me an email, or let me know during our next session.
September represents a changing of the seasons. The days become shorter, the weather gets crispy and clear, and your thoughts begin to change.
Many of us try to spend the fleeting good weather days outside soaking it up, but in the back of our minds we are preparing for the long cold winter.
Have no fear because Smart Strength is here! We will be here all winter long to provide you with accountability and the best exercise experience possible.
Some of the things we have been working on to make this the most productive winter yet include:
-Staffed hours for new sign ups and membership questions
-Introducing our new Intern!
-Ribbon Cutting Ceremony, Thursday October 6th at NOON
-Launching a new website
-Creating an online presence and sharing our online training resources
-Sponsorship of community events including the Greater Albion Chamber of Commerce golf outing and Forks 5k Run Albion series
-Holiday fun runs!
-Launching our very first 8 week challenge!
-A return of Cardio Drumming/ Pilates on Wednesday’s at 4:30 pm
-Lunch time YOGA, brought to you by Peloton
-Partnering with Mehl Training Systems
We are blessed with amazing clients, and I thank you all for recommitting to Smart Strength as a brand and supporting us.
We will work tirelessly to make sure you get the top-notch experience and results you are looking for.
Schedule update
Classes are coming to Smart Strength!!!
-8-week challenge Starting October 17th! Fitness classes Tuesdays & Thursdays @ 6pm. You DO NOT need to be a member to enroll!
-Cardio Drumming and Pilates- Wednesdays from 4:30- 5:30 pm Classes are already underway and you DO NOT need to be a member to participate!
September brings a return to a normal schedule for most people, and if you would like to create a lasting fitness plan, we are here for you.
**We are accepting new clients. If you know someone that would be a great member of the Smart Strength family, please provide a referral. Thank you.
If you have any questions at all about products or rates, please let me know and I would be happy to answer.
**Erin is filling her book of business and will be accepting new assessments and clients! If you want a great workout, Erin is your Gal! ***
DROP IN MEMBERS!! Be sure to check out the whiteboard as you enter through the back door. ERINS AMRAP is becoming legendary!!
With the addition of staffed hours (Wednesday 4-7pm / Thursday 4-6pm / Saturday 10am – noon) that will effect the trainers schedules so just keep that in mind. We will announce the starting date of staffed hours later.
As always, thank you for trusting Smart Strength with your health and wellness.
We appreciate your business and look forward to serving you into the future.
If we can do anything to make your training just a little bit better, please do not hesitate to let us know.
To recap the month
-We completed 113 total sessions for the month of September.
-We averaged 28 sessions per week.
-We are averaging 114 sessions per month YTD.
–2,899 total training sessions have been completed at SS since opening in November 2020.
–1257 Sessions have been completed 2022 YTD. *Compared to 1101 sessions in 2021 YTD.
–Erin sessions- 42 for the month of September
Moving Forward
The Run Albion Series wrapped up the September, and what a great 2022 it was! We had beautiful weather and even set a few Personal Records at the Forks 5K. Thank you to all that participated, we had a record number of runners for the race!
Online Resources
Included links- online sample program/ online 5 min at home workout/ nutritional information
Please check these out and feel free to use this while in the facility to help guide your workouts.
Online review
***One of the best ways you can help support Smart Strength is with an online review. If you have not done so yet, please take a few minutes to leave one here.
As always, if anyone has any suggestions or feedback, please shoot me an email, or let me know during our next session.
“We believe fitness is medicine, for the mind, body and community.”
SS Times
August was a beautiful weather month for us here in Michigan, and that makes it very hard to find time to come inside and workout. That is no secret.
August also presents a lot of “last minute” summer activities including planning for back to school, the last chance to vacation up north or visit relatives or have a wedding or baby shower. The list is endless.
We at Smart Strength have been utilizing this slower season to work on things behind the scenes and are excited to roll them out as we turn into fall. Some of the things we have been working on include:
-Staffed hours for new sign ups and membership questions
-Scheduling a ribbon cutting ceremony and increasing our marketing efforts
-Launching a new website
-Creating an online presence and sharing our online training resources
-Sponsorship of community events including the Greater Albion Chamber of Commerce golf outing and Forks 5k Run Albion series
Thank you all for your patience. Thank you to all the clients that have remained with us faithfully through these last few months.
We are blessed with amazing clients, and I thank you all for recommitting to Smart Strength as a brand and supporting us.
We will work tirelessly to make sure you get the top-notch experience and results you are looking for.
A special thank you to our head trainer Erin & associate Lexi. They have committed to the Smart Strength team and have bought into the vision. We are lucky to have them.
Schedule update
Smart Strength welcomes Mehl Training Systems to our facility.
Coach Mehl is a true Strength & Conditioning professional with over 15 years’ experience working with college athletes. If you see Coach Mehl around say hi and introduce yourself.
Classes are coming to Smart Strength!!!
**We will be offering a combination of cardio drumming and core work/ Pilates coming this fall. Sheri is a phenomenal instructor and will be looking to fill her class soon, more information to follow!!
In addition, would anyone be interested in a morning class? (Tuesday morning 5:30am-6:15am?) This class could be either a Pilates Yoga or Weight training with cardio bursts? IF this interest you, please respond in an email or let me know in person. I have a wonderful instructor lined up to teach this class.
September brings a return to a normal schedule for most people, and if you would like to create a lasting fitness plan, we are here for you.
**We are accepting new clients. If you know someone that would be a great member of the Smart Strength family, please provide a referral. Thank you.
If you have any questions at all about products or rates, please let me know and I would be happy to answer.
**Erin is filling her book of business and will be accepting new assessments and clients! If you want a great workout, Erin is your Gal! ***
Be sure to check out the whiteboard as you enter through the back door. ERINS AMRAP is becoming legendary!!
With the addition of staffed hours (Wednesday 4-7pm / Thursday 4-6pm / Saturday 10am – noon) that will effect the trainers schedules so just keep that in mind. We will announce the starting date of staffed hours later.
As always, thank you for trusting Smart Strength with your health and wellness.
We appreciate your business and look forward to serving you into the future.
If we can do anything to make your training just a little bit better, please do not hesitate to let us know.
To recap the month
-We completed 105 total sessions for the month of August.
-We averaged 26 sessions per week.
-We are averaging 115 sessions per month YTD.
–2,786 total training sessions have been completed at SS since opening in November 2020.
–1102 Sessions have been completed 2022 YTD. *Compared to 1101 sessions in 2021 YTD.
The next race on Friday, September 16th! The Forks 5K! It will be a great time.
Register NOW! It is a great Friday night vibe. You get to see all the amazing things happening in our town and get a great workout in! Winning!
Smart Strength is proud to partner with Run Albion and will be creating a “Talk with the Trainer” video series. The first edition of Talk with the trainer series is now finished.
Check out the link below for some helpful running/ success tips!
Look for our Ribbon Cutting ceremony with the Greater Albion Chamber of Commerce soon! I invite anyone and everyone to join us on that day to help celebrate!
The new website will be launching soon, and it is a very nice addition to the Smart Strength brand and will help position us further as the premier fitness facility in the state of Michigan. I am very excited to see the finished product and look forward to making your Smart Strength experience even better as a client!
Online Resources
Included links- online sample program/ online 5 min at home workout/ nutritional information
Please check these out and feel free to use this while in the facility to help guide your workouts.
***One of the best ways you can help support Smart Strength is with an online review. If you have not done so yet, please take a few minutes to leave one here.
As always, if anyone has any suggestions or feedback, please shoot me an email, or let me know during our next session.
