Body composition is more than just how much you weigh and how tall you are. Body composition breaks the body into fat mass and fat-free mass. Typically, the more fit and healthy someone is, the lower their body fat percentage is and the higher their amount of fat-free mass shows.

Knowing your RMR is important because it goes hand in hand with your goals. For example, if you are trying to lose weight, RMR testing is a great way to create a more accurate nutrition plan. Rather than guessing or using prediction equations, knowing your actual RMR can help a nutritionist or coach write a more detailed plan based on your needs.

As we age, we naturally lose muscle mass. This loss in muscle mass leads to a decline in metabolism. With this decline, you are more prone to weight gain, which in turn can lead to inflammation issues and other metabolic health problems (i.e. type II diabetes). Therefore, lifting weights and building as much muscle mass as you can now will benefit you later on down the road!

Macronutrients are nutrients that our bodies require in large amounts to provide us with energy. Macronutrients that provide us with energy are protein, fat, and carbohydrates. It’s important to understand that everyone’s daily macro breakdown will vary from person to person depending on many different factors and goals.

WhittleStrength had the pleasure of hosting a Wellness & Longevity Seminar on February 10th, 2024 in conjunction with Dr. Tom Cathell of Ashburn Natural Wellness and J.D. Birks of Birks Financial! Read more about what they taught attendees:

Unsure about weight training? Here are 6 reasons why you should include weight training in your fitness journey:

Here at WhittleStrength, we pride ourselves in our equipment selection. Our facility is outfitted with the best fitness brands on today’s market. One of our favorite brands, PRIME Fitness USA, develops state of the art equipment that’s scientifically engineered to help you train at your personal best. PRIME changed the game, using a science-forward approach for the innovation of smarter strength training equipment.

We love the infrared sauna at WhittleStrength and highly recommend it to clients as it can be a great recovery tool and potentially can expedite the fat loss process. Read more about the benefits of the infrared sauna!

Amino acids are the building blocks of protein. Meaning, a singular protein molecule is composed of a chain of amino acids. Amino acids are vital for the body to function properly. There are 20 different types of amino acids. Out of these 20, 9 are essential, and 11 are nonessential. Essential amino acids are not synthesized by the body, therefore we must consume essential amino acids through our diet in foods such as meat, eggs, and dairy products. We can also get nonessential amino acids via our diet, however, these amino acids are naturally synthesized by the body.

For many people, it can be overwhelming deciding to start exercising regularly. Some of the common questions we hear from brand new clients at WhittleStrength range from: “What type of exercise should I do? How many days a week should I train? In our opinion, the best solution to these questions is personal training! Here are just a few reasons why we recommend starting your fitness journey with high end personal training:

We take pride in providing our clients with the best gym equipment on the planet to give them the best training experience and results possible. Our dumbbells from Watson Gym Equipment are one of our signature pieces. Coming all the way from the UK, these are the best dumbbells you can buy. Featuring the WhittleStrength “WS” emblem, our Watson Dumbbells range from 7.5lbs all the way to 120lbs!

Here at WhittleStrength, we prioritize tempo in our structured training for clients of every level for numerous reasons. For those who don’t know, tempo training can be defined as manipulating the speed or velocity at which you perform the specific phases of an exercise. Tempo plays a crucial role in strength training as it dictates the speed at which exercises are performed, influencing muscle engagement and overall workout effectiveness. By controlling the tempo, individuals can optimize muscle tension, enhance time under tension, and promote proper form, ultimately contributing to more targeted and efficient strength gains.

What is Creatine? Creatine is an amino acid derivative that is found naturally in the body. Creatine is primarily located in the muscles (95%) and small amounts are stored in other places such as the brain and heart. It is synthesized mainly in the liver. Everyday, roughly ~1-2% of intramuscular creatine is naturally degraded into creatinine (byproduct) and is excreted through urine. Creatine can be obtained through red meat and seafood, however, only by small amounts. Therefore, supplemental creatine is ideal to make up for these daily losses.

When your body is low on electrolytes it can lead to extreme fatigue, and for an athlete a significant decrease in performance. Being low on electrolytes can also be a sign of dehydration and cause symptoms such as confusion, muscle cramps, nausea, numbness and/or tingling.

Simply put, nutrient timing is strategically planning what you eat in order to achieve certain outcomes/adaptations. Nutrient timing is important for gym goers looking to gain strength and grow muscle, but also vital for athletic performance.

When crafting programs for clients at WhittleStrength, we tend to focus on a couple key components - training frequency, establishing reps, progressive overload, implementing a proper warm up.

Exciting News at WhittleStrength! We're thrilled to announce the latest addition to our top-tier equipment lineup – the Rogue Belt Squat from Rogue Fitness!

The body requires 3 macronutrients in large quantities: carbohydrates, fat, and protein. The body relies heavily on carbs and fats for fuel, but utilizes protein for different physiological functions like building muscle. However, the average person typically does not consume enough protein on a daily basis.

January 1st, the time of year when people buy a new gym membership and aim to make it part of their lifestyle, or pay a high end dietician and promise to stick to their new meal plan. The time of year when people swear to give up drinking every night, give up smoking a pack a day, or even make the resolution to limit junk food or soda to 1x a week…but most people fail to stick to their New Year’s resolutions.