Strength Studio

We Build Better Bodies

At Strength Studio, we offer 1-on-1 personalized training performed by certified professionals. We believe individualized training is the key to efficient results.  Our staff is highly skilled in the art and science of fat loss and human performance. We use this knowledge to design customized programs that will address your specific needs.

Since opening our doors in 2007, Strength Studio has provided superior personal training  for clients of every physical level in our well-equipped distraction-free gym.
 

Philosophy
The individual is the basis for all exercise and nutrition recommendations. We maintain precise records for each client, this allows us to make educated adjustments when needed. We are constantly searching for more effective ways to accelerate fat loss, improve athletic performance, and increase strength. We routinely reevaluate everything we do to ensure we are never complacent. We never dismiss any method, but we will question every method. If it can be improved, we will experiment and try to improve.

The Myth of Moderation and Fat Loss: Introduction to Phase-Shift Diets

My military experience has taught me that the fastest way to adopt a habit is through immersion. Immersion requires a drastic and immediate change of habits.
Anyone who has experienced military boot-camp knows what I'm talking about. I remember arriving at Lackland Air Force Base one winter night many years ago, standing outside of the barracks being yelled at by an immaculately clean drill instructor. I remember thinking, "What the hell have I gotten myself into?" Being a military brat, I had an idea of what to expect, but you really have no idea of the drastic overhaul that occurs until you've gone through something like that. By the third week of training, everything was (somewhat) routine, we knew what to expect and how to respond.

So what does military boot-camp have to do with losing body-fat and looking good?

Moderation is boring. And when it relates to altering appearance; moderation achieves mediocreresults at best.

Dramatic results require drastic changes.
Some health professionals believe that any nutrition protocols(diets) that require the elimination of a food group as unsustainable, impractical, or even unhealthy. But in reality, science and empirical evidence suggests otherwise.
Low carbohydrate, high fat(LCHF), phase-shift diets are the best diets for losing body fat, building muscle, and improving all health markers. Dr Mauro Di Pasquale was the first to organize this concept when he wrote "The Anabolic Diet," which was my introduction to phase-shift diets.
 

What is a low carbohydrate, high fat(LCHF), phase-shift diet?
Obviously, it's a diet that is very low in carbohydrates (typically less than 50 grams of carbs/day), high in fat (45%-60% of daily calories), and moderate in protein.
On my LCHF phase-shift diet, you go 2-3 consecutive days eating mostly fat and protein, then you shift to a moderate carbohydrate, high protein, moderate fat diet for 1 day. Then repeat. Over the course of a week, you will go LCHF for 5 days out of 7.

    This higher carbohydrate phase-shift day allows you to take advantage of the higher insulin level that occurs when eating more carbohydrates. Since low carbohydrate eating combined with strength training improves insulin sensitivity in muscle tissue, the extra carbohydrates have a pronounced anabolic(muscle growth) effect. This serves 2 purposes: enhance muscle growth, and food variety.


    When it comes to fat loss and muscle growth, low carbohydrate, high fat, phase-shift diets, are superior to all other diets. The biggest drawback of most low carbohydrate diets is the lack of muscle growth that often accompanies long-term carbohydrate restriction. You may be thinking, "I only want to lose body fat, I don't want bigger muscles." Well that's fine if you DON'T want to slow the aging process; muscle atrophy(shrinkage) results in a loss of strength, work capacity, and mitochondrial function. Activities that cultivate health and result in the muscle growth are the closest things to the fountain of youth that exists.

    Adherence to a low carbohydrate, high fat (LCHF), phase-shift diet will change you from a carbohydrate burning machine into a fat burning(fat-adapted) machine.

    Benefits of being fat-adapted

    • Fat adapted individuals produce less oxidative stress during exercise.
    • Fat-adapted trainees utilize body fat to a greater extent at rest and during exercise than carbohydrate dependent trainees
    • Faster recovery between training sessions
    • Less muscle soreness and inflammation after training
    • Improved strength-to-weight ratio due to lower body-fat
    • Lower triglycerides
    • Rapid fat loss without food cravings
    • LCHF diets are simple to follow and don't require calorie counting

    Benefits of a Phase Shift Diet

    • Your favorite foods can be consumed on specific days
    • Eating schedule can be tailored to meet social obligations
    • Maintenance of anabolic hormone profile
    • Enhanced muscle growth
    • It's fun eating gluten-free chocolate chip cookies while maintaining 8% bodyfat

    Sample menu of my LCHF phase-shift diet

    Days 1-3 and 5-6, LCHF
    Breakfast
    Grass-Fed New York Strip, pan fried in butter or beef tallow
    Pecans, 1 handful
    Black Coffee, add 1 tbsp Organic Half & Half
        
    Lunch
    Grilled Salmon or grilled seafood
    Small Romaine lettuce salad
    Extra Virgin Olive Oil dressing (sugar free)
    Tea, Plain w/lemon

    Snack (optional)
    Cheese stick, zero carbohydrate
    Canadian Bacon, Ham, or Turkey
        
    Dinner
    Grass Fed Pot Roast, prepared with onion as garnish
    Brussels Sprouts, sautéed w/ butter
    Tea, plain


    Day 4 and 7 -  Phase-Shift, Moderate carbohydrate, high protein, moderate fat
    Breakfast
    Omelet or Scrambled Eggs, 1-2 eggs more than usual
    Oatmeal, Gluten-Free, 1-2 servings
        prepared in unsweetened Almond milk or water
        add maple syrup or honey
    Fruit or berries (strawberries, pineapple, blueberries, etc…)
    Black Coffee

    Mid-Morning Snack
    Protein Shake: Poliquin Fit-Meal Lite(1 serving) + Whey Stronger 2.0, cacao (1 serving)
    mix in 8-12 oz of unsweetened Almond Milk or water

    Lunch
    Baked Chicken w/skin
    Baked Sweet Potato
    Sautéed Spinach w/butter
    Fresh fruit of choice

    Snack
    Homemade trail mix (2/3 nuts, 1/3 dried fruit and dark chocolate)
    Whey Protein shake (20 grams protein) or BCAA’s 12 capsules

    Dinner
    Seafood (shrimp, fish, lobster)
    Rice or Baked potato w/Butter
    Steamed vegetables
    Fresh Fruit (pineapple)
    Water

    After Dinner Dessert
    Yogurt, Noosi full fat, honey flavored
    add frozen organic blueberries
    BCAA’s, 6-12 capsules

     

    I occasionally follow an intermittent fasting protocol where I skip breakfast and have my first meal at 12 noon. This is done on the low carbohydrate days and is a great way to accelerate fat loss.

     

     

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