How to prioritize your training hours to best meet your fitness goals. Slow-twitch and fast-twitch muscle fibers have different uses. Is one better than the other? Photo by Baileigh Dabdoub. Most people know there’s a difference between fast-twitch and slow-twitch muscle, but not many people know what the difference actually is — and if they do, they probably apply it to running, not weightlifting. The truth is, fast-twitch and slow-twitch muscle fibers have a big impact on resistance training, high-intensity interval training, powerlifting, Olympic lifting, and pretty much every other type of training.
Your muscle fiber composition (specifically the ratio of fast-twitch to slow-twitch muscle fibers you have) profoundly impacts your ability to sprint, run, jump I’m willing to bet that if you put a cross-country runner and a 100-meter dash sprinter in a weight room, this would happen:
This is a classic example of fast-twitch versus slow-twitch muscles at work. In this post, you’ll learn all about the two main types of muscle fibers as they relate to resistance training, plus whether it’s possible to get better at one type of lifting when you have a genetic predisposition to the other type. Individual design is the one-on-one professional coaching you need to reach and surpass your fitness goals. In 2020, Ashley and Amanda started Smarter Sweat as a passion project. We had no idea where it might go, allowing our message to take shape as the year went on. From humble beginnings in May 2020, Smarter Sweat grew as a business and we both grew as business owners and fitness coaches.
We ended 2020 with the launch of our first two done-for-you fitness programs. These downloadable programs are available in the form of PDFs, and they're perfect for people who feel comfortable enough to follow a program using only a video exercise library as instruction. While we were 100 percent stoked to launch those programs and we're confident they fill a gap in the fitness market, we also realize that many people aren't ready to jump into a program of that nature. That's why we're so proud to announce the launch of Smarter Sweat Individual Design (I.D.), spearheaded by coach Ashley Pfantz. No hype. No BS. Just raw, real fitness.  After eight long months of researching, planning, programming, testing, and revising, we're excited to announce that our first two Smarter Sweat online workout program downloads are available. What you should know about our fitness programming Our programming isn’t sexy. It isn’t chock-full of the craziest, coolest looking exercises (although there are plenty of fun ones included). It isn’t the “newest” way to work out. But it is deeply rooted in human physiology. It is backed by decades of scientific studies. And it is tested and proven to work by nearly 10 beta participants. And we’re damn sure it’ll help you reach your goals if you’re a beginner or just need to refine the basics, because it’s everything you need — and absolutely nothing you don’t. Smarter Sweat Beginner Program This program is for individuals with little to no training experience who need to develop overall functional strength, movement patterns, and foundational habits. Our beginner fitness program will help you establish fitness and lifestyle routines, increase range of motion, and gain confidence in your fitness abilities. The programming includes 12 weeks of workouts (three strength workouts, two stretch flows, and two rest days per week). You’ll also get lifestyle prompts and new healthy habit guidelines added every two weeks. Here’s what you’ll need for this program: Glute loop band(s), long looped resistance band(s), at least one set of dumbbells or kettlebells. If you have access to a barbell, you may use that when indicated. Smarter Sweat Foundational Strength Program This program is for anyone who wants to build safe and functional movement patterns to maximize fitness gains while optimizing form and technique. Our foundational strength fitness program will help you reinforce solid movement patterns, muscular engagement and mind-to-muscle connection. It's a great program to return to over and over again when you need or want a refresher, or just want to challenge yourself with the basics. You’ll get 12 weeks of expert programming, including four weekly workouts, two mobility and aerobic days, one rest day, and lifestyle guidelines to help you establish lifelong healthy habits. Here’s what you’ll need to complete the Foundational Strength program: Glute loop band(s), long looped resistance band(s), and at least one set of dumbbells or kettlebells. What's NextWe're hard at work designing four more spectacular, science-driven, expert-tested online training programs.
We so wish we had more programs ready for you right now. But, we're taking our time to make sure we bring you absolutely legitimate, world-class online workout plans — so you don't feel like you've wasted your money on yet another piece of fitness flimflam. Seriously, a lot goes into this:
Here’s how one simple daily practice can change your life.  Photo by Gabrielle Henderson on Unsplash. “I’ll be happier when….”
Fill in the blank. We’ve all said it. Many of us have reached the “when” — yet we never seem to reach contentment. We live in a world where busyness is praised, and mental illness, sickness, and insomnia are considered normal. We live in a world where “more” never seems to be enough. What if the root of our discontent, unsatisfied, overly busy, and unhealthy lives is stemming from our lack of gratitude? Gratitude can reverse our priorities to help us appreciate the people and things we do have rather than constantly spending our time and energy in pursuit of the things we don’t have. You might think gratitude is a gimmicky wellness fad, but research shows that gratitude (defined as the practice of acknowledging the goodness in your life) can increase life satisfaction, happiness, and connection to something or someone outside of yourself — such as a higher power, a greater cause, or another person. Let’s look at how consistently practicing gratitude can help you thrive in life, relationships, and health. Stop settling for just okay.  Planning and evaluating are your friends. Photo by Glenn Carstens on Unsplash. Someone told me once that if you don’t spend your life fulfilling your own dream, you’ll spend it working for someone else’s dream. It was then that I decided I wouldn’t settle for contentment -- I always knew I wanted more than an okay job and an okay lifestyle. I want challenges, growth, and freedom from financial and time restraints. I want flexibility and control. I want to live life on my own terms, not on the terms of a job contract.
That said, we all have two choices: Make a living or design a life. When you create the opportunity to design your life (“create” being the key word because no one is simply given the opportunity to do so), you can design a life that makes you happy, fulfilled, and successful, whatever success looks like to you. Here are seven tips to get you started on the path to a well-designed life. For anyone who’s serving up side-eye this holiday season. |
About Smarter SweatSmarter Sweat is a fitness company built from the ground up by fitness experts Amanda Capritto and Ashley Phantz. Amanda and Ashley are both dead-set on cutting through the clutter of the fitness industry and providing raw, real, utterly honest information about fitness and wellness. Archives
February 2021
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