Summit Performance and Therapy

🚨 New post up at SummitPerformancePT.com! 🚨

Have you ever been curious about natural footwear or barefoot shoes? Ever wondered what consequences your choice in footwear may have on your long-term foot health?

For more than a year now, I have worn natural footwear almost exclusively and focused much more on my foot health. Some would say I’m late to the party. Others may have never even thought about this stuff.

In my latest blog post, I dive into the Five F’s of natural footwear and go over some reasons why it may be time to reconsider what you put on your feet.

Link in bio. Enjoy!

Eight (8) weeks in to this journey and still going strong.

I have seen consistent weight loss (205 to 198.5 lbs), but more specifically I have experienced consistent body fat loss and recomposition (21.6% to 18.4%)

The biggest three ways I have accomplished this are
- Eating a balanced diet and only eating to satiety versus eating until I can’t anymore
- Exercising consistently, with 4 days of intense strength training and at least 30 minutes of low intensity exercise such as walking on the other days
- Last but not least is SLEEP! Sleep plays such a vital role in so many body functions. I try my best to get between 7-9 hours each night and I sincerely believe this has enabled my body to recover more effectively and efficiently, contributing to my success so far.

Four more weeks to go in this journey. No stopping now!

Slow and steady is the key when it comes to body recomposition.

Four weeks in and I’m down 5 pounds and 1.7% body fat. On to Phase 2 of Fundamentals of Training!

It’s never an “all or none” approach - I’m not “crash dieting” by any means. I’ve still enjoyed good food and had a few drinks when I want to. I’m just more selective when I do and never go overboard. Making sure to get at least some form of exercise, even on off days from training, is also extremely important. Keeping myself accountable will help get me there in the long run.

Swipe ➡️ to see the “before” from 8/31

I have had an AWESOME Summer. I got engaged, took a couple trips, hung out with friends and family and ate and drank all sorts of incredible food and drinks.

With all that said, I have not been very diligent with my nutrition or consistent with workouts.

At the start of May, I weighed 191 lbs and had 15.5% body fat. Pretty solid for me.

These pictures are the result of what happens when a couple months of poor habits compound upon each other…

8/31/21:
205 lbs
21.6% body fat

In four months I gained almost 14 pounds and more than 6% body fat. That ain’t it.

Today marked the start of a renewed emphasis on consistency and accountability for my physical health. It doesn’t take a miracle, but it does take dedication and consistency.

I am confident that eating a balanced diet made predominantly of natural foods while in a caloric deficit in addition to training consistently will help me reach my goals. Simple as that.

Of course, what is a fitness journey without a little self-promotion? I’ll be following my “Fundamentals of Training” program (link in bio) for the next 12 weeks to build quality lean muscle while utilizing an intelligent approach to training.

Thank you for taking the time to read this. Let’s get to it.

🚨 New post up at SummitPerformancePT.com! 🚨

With the recent release of my resistance band program, Work(out) From Home, I thought it would be helpful to write a post discussing the benefits of utilizing resistance bands in your training.

Not only are bands convenient and versatile, but they have the ability to transform your workouts in ways that barbells and dumbbells alone simply cannot do.

Resistance bands can be used for so much more than just simple warm-up or "activation" exercises. When used correctly and intelligently in your training, they can lead to some serious gains! Check out my latest post to learn more!

https://summitperformancept.com/2021/04/21/training-with-resistance-bands/

How to Utilize Resistance Bands in Your Training If you are not using resistance bands in your training, you may be leaving something on the table. Here are the best ways to use resistance bands to train.

Fundamentals of Training is a comprehensive, evidence-based strength training program designed to help you look and feel your best. Created by a licensed physical therapist, athletic trainer and certified strength and conditioning specialist, Fundamentals of Training gets back to the basics of training and progresses through three different phases to help you transform your body. This program is designed to be simple enough for relative beginners in the gym to follow and complete but challenging enough for experienced lifters to feel a sense of accomplishment and see amazing results....

Strength Training - Fundamentals - Summit Performance and Therapy Fundamentals of Training is a comprehensive, evidence-based strength training program. This 12-week program is designed to help you look and feel your best!