7 Reasons to Start a Strength Program Now!

And the 7 excuses we hear you use to talk yourself out of beginning today!

Our members have come to us with very specific goals over the years and we have seen some common themes pop up! Those goals are listed below along with the reasons we’ve heard that hold you back from starting today.

1. You want to lose weight and most of our clients have a weight loss goal that ranges between 15-20 pounds but sometimes as high as 50-75! These goals are totally doable! We often times recommend that we begin with realistic goals such as losing 1-2 pounds per week. That comes out to be about a change of 350 calories per day. Feels more manageable, right? When we set more realistic goals, our mindset changes automatically from “I can’t” to “I will!” The reason we have heard from our community is that they don’t have the time, so why even start?!

2. You want to feel better with more energy, more confidence, and less stress! These are the reasons I began my strength program after graduating from college in ’11. I was so exhausted from work, family, social life, and school that I had gained 15# of unhealthy body fat. I didn’t feel as if I was leading my community by example and so I set out to make some serious changes in my life. I began meal prepping, exercising regularly, and even started a new hobby in boxing which eventually led me to jiu-jitsu! The top reason I hear from our members is that they don’t have a game plan or program that works!

3. You want to look better because life has caught up with us. Whether that be work is overwhelming and draining or family has consumed all of your free time. The reason we allow this to happen to ourselves is that you prioritize others’ needs above your own. And many times, there are moments when our relationships are a top priority but when we are drained physically and we aren’t happy in our own skin, that’s the time to put yourself first! Make yourself a top priority!

4. You want to perform better at work, at home, during your favorite activities, or sports! When I began losing the unwanted weight, I gained so much more from the journey that I had envisioned when I set out with just that goal. As the body fat came off, my energy skyrocketed and I had plenty leftover each day to begin a new hobby in boxing and eventually it led to my lifelong passion for jiu-jitsu. Putting performance at the top of my list of goals, allowed me to shift my mindset to learning a new skill as opposed to losing weight. You may hold yourself back from setting performance goals because you may think you could not possibly improve your performance at your age, this time in your life, or with everything else you have on your plate. My performance improved in every area of my life when I put performance as a priority!

5. You want to build lean muscle mass for toning or a performance goal. Lean muscle mass does so much for us for so many reasons. It helps us look, feel, and perform better but it also burns more calories per day which helps us reach our weight loss goals! The reason you may not start a strength program is because you can’t envision how easy and beneficial building lean muscle mass is at any age!

6. You want to be an example for your family, community, or coworkers which can impact so many lives around you, so I get why this is a big motivator. I have also begun a new strength program or modality because I wanted to be a better leader at Fit Life! Kettlebells, olympic lifting, and non-linear periodization are all programs I’ve educated myself on since beginning Fit Life in 2011. The reason you may hold yourself back here is because of limiting beliefs such as “I could never be an example” or “I don’t have enough expertise to lead”. Trust me, I’ve been there before and I want to remind you that someone is always watching you. Your kids (coworkers, family, friends) look up to you and if they see you taking one small step each day, that’s where your example for them begins!

7. You want to live a better life because you have been stuck in a plateau for a little while now. A strength training program can and will JUMPSTART a new period in your life so that you can achieve all that you have ever wished to! This is why I believe exercise is a great place to begin a personal growth journey. It just so happens to be one of the five pillars of optimal health we teach in our holistic approach to coaching our members. You may not have even realized this was a reason you’ve been held back physically, mentally, emotionally, financially, and spiritually.

What reason stands out at you today? What has been holding you back from getting started now? Join our private facebook community today for more tips and articles just like this to help you reach your goals quickly and safely!

3 Types of Carbs that Will Help You Reach Your Weight Loss Goals

Why is it that carbs get a bad reputation in the nutrition world. Today, we are set to answer that question and more about the mystery that is carbohydrates!

I could go on for hours about how carbs play into our lives but for time’s sake, I’ll highlight 3 reasons why carbohydrates are good for you!

What does your day feel like when you are “carb depleted”? Pretty sluggish, right? That’s because we aren’t fueling our body with what it needs to perform at it’s best!

If we look at carbohydrates (and Fats) as if they are fuel for the energy that we NEED to perform our best each day, then we can begin to build a healthy perception of them. Carbohydrates are consumed and converted to energy by the body so that we can work, exercise, move, enjoy our hobbies, as well as fuel our brains! What options do we have to bring healthy carbs into our daily routines? SO MANY!

Let’s break carbs down into three basic groups. Haha, I love nutrition puns.

  1. Complex carbs- veggies and grains make up this category of carbohydrates. This is where we like to focus our consumption of carbs because they last longer as fuel for the body! If your goals are to run a half marathon, you need more complex carbs than a golfer. My favorites include sweet potatoes, quinoa, brown rice, broccoli, spinach, celery, carrots, and so much more.
  2. Simple carbs- these are sugars that break down quickly in the body but if left unused by the muscles or the brain, they just sit and wait to be turned into body weight. Included here are processed sweets (candy), table/cooking sugar (sucrose), fruits (fructose), starches (bread, alcohol, pasta), etc.
  3. Fiber- insoluble or soluble, fiber is necessary for the digestive tract to absorb the complex carbs, healthy fats, and proteins in our nutrition plan. Did you know Americans get about 30% of their daily requirement of fiber per day?! This type of carb can be found in the skin of fruit and veggies or in a simple supplement to get a minimum of 10 grams per day!

Hope this cleared up the questions many busy adults have around why they should be getting anywhere between 25-55% of their nutrition from carbohydrates! If you have questions you’d like answered, click here now to grab our free Meal Prep guide discover more healthy ways you can save time, money, and include carbs in your diet!

3 Simple and Easy Ways to Cut Calories

3 Ways to Cut Calories without counting or weighing your portions!

I wanted to share with you the top three ways I manage my calories each week without breaking out the scale and weighing my food!

These are really simple ways you can implement today to reach your goals quickly!

1. Mindful eating- mindful eating can be added into every recipe you enjoy to cook each week! It begins with eating slowly and enjoying about 15 chews per bite of food. It takes about 20 minutes for your nerves in your stomach to recognize that it is full and signal your brain to stop eating! We always coach our PrepWars clients to eat to 80% full which means recognizing you have been satiated BEFORE you normally notice it!

2. Smaller portions- taking smaller serving sizes is a step in the right direction! American plates are larger than they ever have been in history and naturally, we tend to fill our plates full to the edges. Protein portions will be about the size of your palm. Carbohydrates will equal one cupped handful on your plate. And fats, yes they are necessary too, will be about 1-2 thumbs in size so about 5-8 nuts.

Spinach salads are ideal for meal prep to fuel your body and help your routine reach your goals.

3. Find more fiber- fibrous foods make us feel fuller faster and longer than simple sugars or protein. Fiber is classified in two ways: soluble and insoluble. Meaning absorbable or not. Fiber is also considered a carbohydrate so if you are choosing insoluble fiber, those carbs will not get absorbed! An example is celery. Celery has both soluble and insoluble fiber. Have you juiced celery? The insoluble fiber is what is left behind in the juicer.

Meal Prep is easier when you have a plan! Check it out at learntomealprep.com


These little know facts are why calories get such a bad reputation… Americans just don’t know the difference between simple and complex carbs or even why they are so important!

The next time you’re fixing up your plate for dinner, be mindful of your portion sizes and choose more fibrous foods to eat fewer calories without counting them down to the gram!

Guided Meditation with Laura Love

At Fit Life Champions, we believe that rest is as important as the work.  In today’s lesson, we wanted to focus on mindfulness through mediation.

When we connect the mind and body into one, we reach our goals quicker and safer because we are in tune with the feedback that our body is trying to tell us.  

Laura Ellen Love is a yoga certified instructor that shares many of the same passions we do at FLC Online.  She believes that fitness, nutrition, and a strong mind body connection helps us improve mental health and we couldn’t agree more!

Last year, she joined me on the Believe Be Real Be Bold podcast for authentic relationships and we have built an incredible professional relationship ever since.  Today, I wanted to invite her to our community to share her guided meditation!

So find a peaceful, quiet place in your home and MAKE TIME for yourself today!  We are combining two of the most important healthy habits we gave you in the beginning of the month:) 

Make time for yourself AND rest!  Enjoy!

If you would like more personalized meditations from Laura Love, please reach out to her via email at lauraloveevents@gmail.com or on Instagram @lauraloveinc

Now that you have met Laura Ellen Love, please continue on to the guided meditation portion of today’s mindfulness practice!

To tune into the full interview on the Believe Be Real Be Bold podcast, please subscribe below or watch the interview on YouTube!

Five Things You Can Do to Improve Mental Health While Social Distancing

Yesterday, we heard that gyms, theaters, and casinos were required to close by mandate from the Governor of Colorado.

That leaves many in our community without a place to workout and we are so grateful to be able to provide online training programs from Fit Life Championsthat can easily be done at home.  Just click one of the links below to get a free trial now!

30!- Body Weight In Home Workout– Below is workout #1!

Minimal Equipment Needed- In Home/Private Gym Free Week Trial

Who is the perfect fit for these programs?! Check out the video below to hear from our actual clients!

Just like you, we are left wondering what’s next and have asked ourselves “What am I going to do to keep busy, entertained, and healthy during the recommended time of social distancing?”  

Within our Believe Be Real Be Bold community, we have amazing experts in the fields of psychology, therapy, and health and wellness.  We’ve reached out to them, sometimes during a session ;), and asked them to share their best advice to keep up with our self-care routines!  Here’s what they had to say…

  1. Keep active- go for walks, workout at home or in the park with our workouts listed above, cook at home vs. order take out
  2. Keep learning- now is an amazing time to pick up that book you never finished, or purchase an online course you’ve been meaning to try.  We love podcasts and the Believe Be Real Be Bold podcast has over 110 episodes to learn self-care, healthy boundaries, and personal growth tools from mental health experts and real life daters!  Have you ever though of becoming a personal trainer? Read Dave’s memoir to learn more about my journey with depression and anxiety while building my business!  Click here to read Aspire Higher for FREE!
  3. Keep Socializing- call your best friend, call your parents, siblings, and children.  Avoid the minimum effort of texting because we need our connections and relationships now more than ever to stay positive!  This week, I am inviting these experts to go LIVE with me on Instagram and Facebook through the Believe Be Real Be Bold podcast to improve our mental health and relationships!  Follow those accounts for more details by clicking the links here Instagram and Facebook
  4. Find new hobbies- Building upon the recommendation to learn new things, we want to encourage you to finally learn the guitar, learn a new language or start that novel you always wanted to write!  I completed my memoir within about four months and I’m happy to help you do the same!  What are you most passionate about right now?  Have you ever wanted to start a podcast?  I’ll teach you how!  I’ve got the time…
  5. Keep Connecting with your Partner- Thriving during the isolation we are feeling right now is so important for our mental health.  Ways you can deepen the connection between you and your partner are boundless, but what we love to recommend are 1. Read a book together and discuss 2. Take stock of your values and goals and discuss 3. Watch movies (documentaries) together and discuss 4. Play a new card game, board game, naughty game 5.  Have lots of sex

We are here for you.  Reach out if you need health, wealth, fitness, and nutrition advice of any kind.  My calendar is wide open for the next month!  Schedule a call with me here

-Dave Glaser, owner Fit Life Champions

P.S. Have you seen the physioball series of videos we are giving away for free as your workout of the day?!  If you know of any friends, family, or coworkers that want to get stronger physically, mentally, and emotionally, please share any of this link or blog post with them!!  Here’s a sample video of those workouts!

Knee Crunch with Oblique Twist

Simply just forward this post to your favorite workout buddy or partner to get them moving too!

Healthy Orange Chicken

Orange Chicken

Ingredients for at least 5 servings:

2 lb chicken breast (measured raw)

1/4 cup Bragg’s Liquid Aminos (or coconut aminos, or low sodium soy sauce)

1/3 cup rice wine vinegar

1 tbsp red pepper garlic sauce

1/4 cup organic, raw honey or agave

1 tbsp orange zest or shaved fresh orange peel juice from 3 clementines

1 tbsp tapioca starch (or arrowroot starch) sesame seeds, green onions spray coconut oil

Steps:

In a bowl, mix Bragg’s, rice vinegar, orange juice, orange zest, honey, red pepper sauce and tapioca starch. Set aside.

Chop chicken into small pieces. Set a nonstick skillet on medium high heat and spray with coconut oil. Add the chicken and cook until it is about 90% finished.

Pour in the orange sauce and stir quickly. Reduce the heat, allow the sauce to thicken and continue stirring. Garnish with sesame seeds and green onions. Serve with brown rice or quinoa.

Recipe modified from the original to cut down on sugar and fit into your macronutrient guide.

Orange Chicken

http://fitmencook.com/healthy-orange-sesame-chicken/

Brand Ambassador Program

Do you want to make a quick $50?!

Are you looking to make extra income in the fitness and nutrition industry?

Fit Life Champions has a brand ambassador program that’s the right fit for you!  In order for you to know exactly how to share the program with others, we will give you access to a FREE weeklong program to try out immediately!

Simply share your unique code with friends and family and earn $50 per referral!

Click HERE NOW now to apply!  And watch the video below to learn more details!

The 5 Best Books that Help You Reach Your Fitness Goals

Five years ago when we began our coaching journey, we stressed how important exercise was to help you reach your goals.  And while very impactful to help you reach your goals, fitness alone will not make as big of a change!

We realized after about a year and a half that we weren’t providing the elite level of service that we held ourselves to so we dedicated 18 weeks to learning the advanced application of sports nutrition from Precision Nutrition!  That education was a game changer for our community once we added in the #PrepWars Meal Prep Workshop!

Finally, we discovered the next step to help you reach your fitness goals was to add in some very important books that launched our clients forward!

The TOP 5 LIFE CHANGING books we recommend along with a the top 3 reasons they make a difference are….

The Power of Habit by Charles Duhigg

  1. The key to exercising regularly, losing weight, raising exceptional children, becoming more productive, building revolutionary companies and social movements, and achieving success is understanding how habits work.
  2. Exercise is a keystone habit that impacts every area of your life because it boosts energy, decreases stress, and establishes a routine.
  3. Once a routine of exercise has begun, nutrition changes soon follow to support the additional energy expenditure while building lean muscle mass and decreasing body composition.

The Big Leap by Gay Hendricks

  1. This book demonstrates how to eliminate the barriers to success by overcoming false fears and beliefs.
  2. Two limiting beliefs that stand out are Burden and Not Feeling Good Enough, this book helps lay out a strategy to overcome these debilitating limiting beliefs.
  3. “Each of us has an inner thermostat setting that determines how much love, success, and creativity we allow ourselves to enjoy. When we exceed our inner thermostat setting, we will often do something to sabotage ourselves, causing us to drop back into the old, familiar zone where we feel secure.”

Find Your Why by Simon Sinek

  1. “If we want to feel an undying passion for our work, if we want to feel we are contributing to something bigger than ourselves, we all need to know our WHY.”
  2. Finding and committing wholeheartedly to your purpose helps to remind us why we begin a fitness journey and keeps us on the path when distractions or set backs arise.
  3. “Before we can stand out, we must first get clear on what we stand for.”

Mindset by Carol Dewick

  1. It is your mindset that will help you achieve your goals quickly and safely.  If you have a growth mindset you are more likely to believe that you will reach the destination you set out on a quest for.
  2. “No matter what your ability is, effort is what ignites that ability and turns it into accomplishment.”
  3. When you avoid the trap of a fixed mindset, your achievements will come to you faster and are more likely to stick as a lifestyle change.

The Sacred Enneagram by Chris Heurtz

  1. By learning and identifying our personalities, we can recognize our tendencies, both good and bad in order to become our best selves.
  2. “When it comes to recognizing the truth of our own identities, most of us experience a symbolic version of blindness that keeps us from seeing ourselves for who we really are.”
  3. Our personal growth journey is propelled forward by connecting with our identity and our personalities.  Once a connection is made with out true selves, our spiritual journey can begin wholeheartedly.

By combining a strong purpose with a safe and effective workout and nutrition program, we see our clients reach their goals faster than any one of the three dimensions on their own.

To connect with a certified personal trainer at Fit Life Champions, book a complimentary consultation at www.calendly.com/riseup

 

 

How Exercise and Nutrition Combat Depression and Anxiety

The Top 10 Reasons Exercise Fights Depression and Anxiety

“Be kind.  For everyone you meet is fighting a battle you know nothing about.”― Wendy MassThe Candymakers

Listen in as Dave reads aloud the top 10 reasons listed below here:


1.   Boost Self-Esteem– The most important reason to exercise is self-efficacy.  Feelings of burden and inadequacy are what bring me down the fastest, which inspires me to push forward and harder in each workout.

2.  Exercise reduces stress– Each and every workout pushes me further than the one before.  Resistance training reduces stress by boosting serotonin and lowers cortisol, the stress hormone.  Working out with others will also lower stress by building a support system around you, eliminating the feelings of solitude.

3.  Improves sleep– Throughout college, anxiety destroyed my sleep patterns.  Tossing and turning until 2-3 am nightly affected performance in class and prevented me from reaching my goals in a timely manner.  Since graduation in 2012, I added a melatonin supplement to my daily routine and increased the intensity of exercise which has made a huge difference in getting the quality of sleep.

4. Improves muscle tone and strength- Progress over time and reaching fitness goals drastically improves my confidence over time, eliminating the depressing and anxious thoughts speeding through my mind and heart.

5. Reduces body fat– A combination with diet and exercise, a positive body image can greatly improve feelings of self-efficacy.

6. Strengthens heart and lowers blood pressure- Having high blood pressure logically raises stress and anxiety, but because of exercise, I will prevent those feelings and a premature death from heart disease.

7. Increases energy level- Just as the downward spiral is continued without exercise, the opposite is true when I have a great routine and motivation to exercise.  The more exercise in my life, the more energy I have to put into the success of my business and personal life.

8. Ward off anxiety and feelings of depression- I implement the higher intensity exercise into my fitness routine to take a break from the stress of life for an hour or so.  I never used to practice self-care and take “me time” until this year, knowing that in order to achieve my business and personal goals I must feel deserving of that time set aside for me.

9. Builds stronger bones– Resistance training places stress on bones, bending them and strengthening them without breaking.  Red blood cells are formed in the marrow of our bones increasing the importance of strong, healthy bones.  After exercise becomes routine, the body functions better over time and hormones level out to improve mood.

10. Look better, feel better- Losing 15 pounds of unhealthy weight got others asking “How did you make a change?”.  You better believe the difference that makes in my life and helped the self-esteem increase over time.

If I am able to touch even a few with my story battling depression and anxiety, then writing this blog post will have been worth it. With great humility, I must set aside my insecurities and fears in the hopes of helping clients, friends, and family while helping me heal with a support group; over time.

Depression can feel like the largest stack of bricks resting on your shoulders as if you are carrying the weight of the world.  In my experience, the pressure is the uncontrollable reason for me to shut down emotionally, physically, and mentally.

The source of my depression is intensely sensitive and only important in the context that it put me on a journey I have endured since I was 17, latent and brewing from that time until finally surfacing when I was 19.

When I am caught under the pressure of depression, my motivation and performance suffer drastically compared to the “good days”.  Personal, professional and physical goals are left unaccomplished.  I lack the desire to progress, develop and move forward on my path.  As you can imagine, it becomes a downward spiral where one affects the other. The lack of motivation equals fewer workouts, and fewer workouts lead to a deeper depression.

On the other end, anxiety can feel as if that same ton of bricks rests directly on your chest.  It prevents me from taking a full breather or the ability to moderate my heart rate.  I would almost prefer depression to anxiety because, in a depressed state, my body and mind don’t feel anything whereas my heart beats at max capacity when I am anxious.  In an anxious state, my mind and heart won’t pounding a million miles an hour.  Yet another vicious cycle that affects sleep patterns and deprives me of the rested state I need to perform at my best the following day, weeks and months.

I know that I am not alone, and far from it.  The World Health Organization states that 6.9 million adult Americans suffer from depression. More than 18% of Americans have episodes of anxiety and it has a wide range of causes, like the one I suffer from – post-traumatic stress disorder.

I was 19.  I was away from home trying to pursue my college degree in History when I broke emotionally, calling my father.  I spilled over into anguish and sobs the moment my parents welcomed me home.  At the time, pouring out my heart to the most important people in my life was the first step to begin the long climb back up from the bottom and knowing that I would always have their support meant everything.

I saw a psychologist for a time and received a prescription for Prozac.  I didn’t even make it through the whole prescription before I decided that I wanted to beat my struggles on my own, healthy and free of prescription drugs.

In the summer of 2008, I considered going back to school to finish my degree. Amazingly, my parents were even more supportive than any time before in my life. Knowing me the way they did, they knew what it would do for my daughter Madison and me.  Yet, I still had no clue how much they were right.

I learned so much attending the Metropolitan State University of Denver even though I was juggling a daughter, a full-time job and a relationship.

In the spring of 2012, I interned at the University of Denver in their strength and conditioning department as part of my degree.  A few things I was able to take away from the semester was that I learned how to train athletes for strength, power, and speed.

Every day, I went to that internship doubting whether or not I would finish my degree, probably because I never once heard positive feedback or gained applicable knowledge from their overwhelmed staff.  I woke up at 4 am twice a week and before 6 am on the other three days arriving without direction or stated purpose in the facility.  I was able to observe the coaches in an NCAA Division 1 collegiate atmosphere for 475 hours during the last semester of college, but the whole time I was anxious over whether I would ever reach my goal.

I learned invaluable lessons from their strength coaches, but what I learned about myself has meant more than their brief teachings.  I realize now that I was at the height of my anxiety and depression during the challenging demands of an internship, full-time bartending, a daughter, and a relationship.  I felt incensed because I lacked the confidence to see my future developing in front of me.

As it turns out, I was simply repressing all the angst, anxiety and depression by pushing through, willing myself to finish the hardest part of the journey to date.  I was unaware of and ignored so much during that 3 1/2 year stretch of my life including much-needed workouts that would have managed my anxiety and depression. I don’t regret missing out on the social aspect of college compared to the deterioration depression was causing on my self-esteem and personal relationships.

I did not start working as a personal trainer immediately after graduating college.  I was still working nights at a restaurant and bar that helped support me through school.  As a result, I was in a relationship that was not healthy, exercising irregularly, and drinking way too much.

And then two things happened.

First, my ex-wife took me to court to gain more custody of our daughter, costing me $6000 in lawyer fees just to keep her in my life.  Second, my mother, Sandi, asked me to meet her once a week at a local gym to train with her, paying me for my services.

I jumped at the opportunity to put a little extra money towards my lawyer bill.  In her own subtle way, my mother led me to the path that would change my life permanently.  We were approached once by a trainer who asked if I was training her, I claimed no, I was “just working out with my mother”.  The next time we spoke, Sandi asked me to find a more private gym for our training and that is what led me to find Blunt Force Training, a private studio space in the heart of Denver.

She was my first client to commit to two days per week and eventually increasing to three days each week. To say that Sandi is an inspiration in my career is unflattering to the term INSPIRATION!

I know it would be an understatement to say that I have come far the first 18 months of my career.  From working nights and weekends at a local restaurant to full-time income (in part-time hours), personal training is something I never thought was possible.  And it almost wasn’t possible because I was juggling two jobs, mornings and nights, Madison and an unhealthy relationship.  It’s a fact, my depression and anxiety eventually caught up to me in September of 2013, my live-in girlfriend moved out suddenly and caused me to change my entire lifestyle.

The NUMBER 1 change I needed to make was diet.  I began cooking almost all of my meals at home.  Next, I decided to stop drinking for three weeks, which ended up being critical for the success of my business and personal life.  Guess what happened?  I lost 15 pounds in those three weeks, launching me into the new routine of meal prep and dedication in the gym.

The NUMBER 2 change I needed to make was to moderate my drinking.  I chose to eliminate alcohol from my lifestyle choices.  Alcohol truly is a depressant, leaving me without a sense of self and causing me to make unwise professional and personal decisions.  A part of this decision was to remove coffee from my daily routine because it made me irritable, anxious, and frankly a bad trainer overall.  Coffee is a stimulant with additional toxins that I cannot bring into my body while attempting to balance my anxiety.  When I don’t consume these two beverages, I am more consistent and seem to have fewer bad days.

The NUMBER 3 change I needed to make was to find my purpose.  I sought out the purpose in my business and my personal life which you can read more about here, Your Purpose Fuels Your Passion.  Instead of focusing on the downward spiral of depression, I focused on the service I was able to provide my clients, their progress, and their overall health.  That breakthrough came when I suffered significant injuries for the first time since my childhood.

I developed a repetitive motion injury in my elbows from so many years of cocktail serving. I also found a herniated adductor that prevents any significant progress in lower body strength and power exercises and because of a knee injury, any type of running is difficult.

This has been the origination of my most recent bout with depression and anxiety.  My sense of self is encouraged and defined by my performance.  I train like an athlete, which means I feel like an athlete and that means I suffer like an athlete.  When an athlete is injured and held back from competing, he feels disconnected from teammates, friends, and family.  I’ve felt THAT.  I’ve experienced THAT.  It has led to a different level of depression and anxiety.

Instead of falling deep down into that vicious cycle of depression, I chose to relate to my clients and their roadblocks with a more personal connection.  This improved my perspective when it came to training other people, athletes or not, and what I found is that I was not as alone as I had thought.

I believe in my clients wholeheartedly, which forced me to believe in myself wholeheartedly.  I am so surprised that this reversed the negative effects of depression and anxiety that I had experienced before now.

And I owe it all to exercise.

My Fitness Career has Become My Lifestyle Choice

Depression and anxiety in my life are not self-diagnosed.  As I said before, I saw a psychiatrist for a time and received direction, reading materials, and techniques to combat my symptoms.

I ultimately chose a version of self-treatment via exercise and nutrition because of what I learned while I completed my Exercise Science degree in 2012.  There were bountiful benefits of exercise for diseases that Americans face beyond mental disorders, including heart disease and diabetes.  This tutorial is specifically about depression and anxiety and the effects exercise has therein.

Fast Forward Down the Road

Let me finish by stating that this is the hardest thing I have ever done; writing a very personal tutorial about why I utilize exercise to combat depression and anxiety.

I would like to thank Abby Watkins of Abby Watkins Photography for the amazing photographs.  They far exceeded my expectations and I feel they could not have come at a better time for me personally or professionally.

Even as I write these words to be read publicly, I’m filled with an anxious feeling.  The difference here is that it is nothing compared to the immense pressure I have felt during this journey.  I feel exposed and raw; natural and vulnerable.  And with the new found confidence that I am able to perform to the best of my ability as a father, friend, coach, son, and leader that I possibly can.  Only with exercise has this been possible, and with great thanks, I extend the credit to those that lead me to this point in my life.

I have included new passions in my self-treatment of depression and anxiety, two of which help more than any of the others… Boxing and Jiu-Jitsu.

Boxing provides me stress relief, cardiovascular endurance, and a new sport to learn.  Boxing keeps me fresh and I am able to compete against myself.  By no means am I an expert boxer, but it allows me to set my sights on the future instead of the past.  It encourages me to strive to be better than I used to be, as a man, as a father, and as a trainer.

Then came jiu-jitsu.  I felt as if I needed to get far outside my comfort zone in the fall of 2016.  I kept driving by a building four blocks from my studio, Fit Life Champions, and I stopped in one evening to check out their space.  I instantly respected and liked the owners of Colorado Brazilian Jiu-Jitsu West and joined their fundamentals class twice per week until I gained the confidence to attend 4-5 classes regularly.  One year later, I have competed in a local tournament and am bumping at the ceiling of white belt and approaching blue belt; but not until I compete one more time at my current four stripe white belt ability level.  You can read more about my Jiu-Jitsu journey here https://daveglaser.com/how-jiu-jistu-changed-my-life-and-career/

Dave Glaser has an Exercise Science degree from the Metropolitan State University of Denver and four and a half years of training experience.  Combining the certifications of NSCA-CSCS, CPT, NASM-PES, USA-W, and Precision Nutrition Level 1, he is able to coach the highest level of athlete in the private training studio in Denver, Co and online personal training programs for men and women.  In addition to coaching athletes at the high school and collegiate levels, Dave is a business and success coach for personal trainers across the U.S.  To learn how you can become involved and work with the team at Fit Life Champions, click https://fitlifechampions.com/how-to-begin-a-strength-program-safely/