Latino and Hispanic Mental Health Care

There are many trials one might face in this lifetime, and finding proper mental health care should not be one of them. Specifically, there is an issue for Latino and Hispanic persons to be able to receive the proper care that they need. Throughout this article, I will be using both the terms ‘Hispanic’ and ‘Latino’ interchangeably to describe members of this beautiful population, while meaning no disrespect to those who identify by either Hispanic or Latino.  

Currently, there are over 400,000 Latinos living in the State of Utah (Roughly 14% or 1 in 7)1. According to the National Alliance on Mental Illness (NAMI), 46% of Latino women and 20% of Latino men have struggled with depression2. However, less than 10% of Latino individuals suffering mental illnesses reach out to mental health care specialists. Additionally, Hispanic students between the 9th and 12th grades are more likely to commit suicide than their black and white peers3. Furthermore, first and second-generation Hispanics are more likely to experience depression than immigrants. 

Stigma/Cultural Differences 

There is a stigma surrounding mental health issues in most cultures. Within the Latino population, there is a fear of being labeled as “locos” (crazy) that can cause shame and fear to seek out the treatment that they need. Approximately 1 in 5 people are affected by a mental illness2. This statistic is no different for those within the Latino population.  

Understanding that there are few differences in regards to those who can be affected by mental illnesses, it is important to note that there are some differences in the way mental health treatments should take place among different cultures. I personally have visited and done humanitarian/therapeutic work in many countries, including: Spain, Costa Rica, Chile, Perú, and México. I understand that each of these countries have their own unique culture as well as do the other countries and cultures within the Hispanic and Latino communities. Finding a mental health care professional that can understand the cultural differences and possibly even the language is a big challenge and something that needs to be taken into account when looking for someone who can help you the best.  

Uninsured and Undocumented 

The fear of finding affordable health care is a real struggle if you do not have insurance or proper documentation. I have spoken to many individuals who do not seek out mental health care out of fear deportation. If this is a fear for you, it is important to seek out clinics and providers that care for all persons, regardless of legal status.  

Resources 

If you are uninsured, the Affordable Care Act is a resource available to you to see what you can qualify for. To learn more, go to https://www.cuidadodesalud.gov/es/ 

According to NAMI’s website, you can go to the website: findtreatment.samhsa.gov or by calling the National Treatment Referral Helpline at 800-662-HELP (4357). If you do not have papers, contact local Latino organizations that might be able to help or provide a referral. Additionally, you can search NAMI’s Compartiendo Esperanza to learn more about the importance of mental health awareness within Latino communities. 

 

1-US Census, 2015. 

2-National Alliance on Mental Illness 

3-Centers for Disease Control and Prevention, 2015. 

Originally published on http://utvalleywellness.com/

How You Can Create a Happy, Healthy New Year in 3 Simple Steps

Life Coaching is the favorite part of my job. I love sharing personal stories and real-world experiences as I help clients overcome addictions to food and other substances. When they understand that challenges with food are just symptoms of greater core issues, often related to emotions, they begin to overcome them as I teach how to change the behaviors for good.  

I was a cake decorator for over thirty years. This was my life’s passion, but it ultimately ruined my health. Giving this dream up was a huge sacrifice but one that led to greater health, energy and joy in my life. From this experience and others, I understand what it feels like to be an addict and the behaviors associated with it. I also understand the emotions and fears that come when giving up comfort and an artificial kind of love.  

Food is meant for fuel, nutrition and energy but we take it a step further and use it for comfort, love, and numbing out so we don’t have to feel what is truly going on inside. Emotional eating creates health challenges like addiction, obesity, fatigue, mental instability, and eating disorders of all kinds. It is fine to derive pleasure from food, but that should be a secondary result of making healthy food choices. 

We know now that scientists have engineered processed food to increase our cravings and desire to keep coming back and purchasing their products. Sweet tastes, for example are what we are biologically programmed from infancy to gravitate toward. Mother’s milk is sweet and toddlers often choose fruit over vegetables. High fructose corn syrup is added to many products from ketchup to cereal to satisfy the cravings for sweets. The unfortunate consequence of eating it, however, is that it turns off the mechanism in our brain saying we are full, so we continue to eat until we are stuffed or feeling sick. Processed sugar feeds candida and causes a host of health problems if eaten regularly over time. 

So, we are not completely to blame for our addictions, but there are things we can do to change our behaviors around food and make wiser choices that will reap greater benefits. As we enter a new year, I’d like to give 3 suggestions to help you make better decisions before going into the kitchen. 

  1. CREATE A PLAN: People who fail to plan, plan to fail right? Look through your recipe books and decide what to make for breakfast, lunch, dinner and snacks. Go shopping and get the ingredients needed.  
  2. PREPARE AHEAD:Prepare your mealsahead and refrigerate or freeze them for use throughout the week to save time and money.  
  3. ASK YOURSELF QUESTIONS: Sometimes we eat because we’re bored or tired and we aren’t even hungry. Here is a series of questions you can ask yourself before going to the refrigerator or pantry for a snack.
  4. What do I want to eat?
  5. Is it something that will give my body nutrition,fuel and sustained energy?
  6. Why do I want it?
  7. What emotion istied to thisfood? 
  8. Will _____ serve me for the better or worse?
  9. What physical symptoms will I feelafter eating _______ ? 
  10. Is it worth it?

 

Asking yourself these questions will help you become conscious of your decisions and help make better ones. If you want to eat it, just because, then own that and don’t make yourself feel bad. Good habits are learned as we practice over time. Taking baby steps forward will help us see and feel the progress. Create a Happy New Year! 

 

 

The answer is YOU!

This time I was determined to fix this on my own. After all, I had a certification in corrective exercise, how could I not fix this? At that point I realized the only person that can help me was me. I was sick of paying chiropractors and doctors to temporarily ease the pain, but never giving me a path forward so that I could enjoy aggressive sports, lifting heavy, snowboarding, or whatever I felt like doing. I thought to myself, shouldn’t these professionals know how to fix this? Well yeah, but their answer was surgery. Not mine. By the way, I realize that sometimes the only answer is surgery in certain cases. And that’s okay. But I wanted to give my body a chance to see if I could figure this one out on my own. Feeling frustrated, but hopeful, I started to study every article about sacroiliac joint pain related to exercise and nursing it back to full strength, if it was even possible. There was a lot of trial and error, stumbling along the way, and figuring out which exercises were doable and which ones I needed to avoid. I slept different. I changed my posture. Patience was needed because this was a slow process. I slowly began building up my joint strength, my core strength, hip mobility, working in different planes of motion, and finally lifting heavier and heavier weight. I succeeded. I felt as if I had never experienced this injury because I was pain free and felt strong enough that I could do anything. This was probably one of the most satisfying experiences of overcoming something that seemed impossible to do. 

I feel like we all have something like this, whether it is losing fat, getting stronger, eating healthier and living a healthy lifestyle, training for a difficult event, overcoming an injury, getting over an addiction, succeeding at a business or career, and so on and so forth. My challenge to you is to be patient and be hopeful. Don’t give up. If it’s worth it to you, then give it all that you can whether that be physically, mentally, emotionally, or spiritually. Be your best self. You have the potential and you are well worth it! 

 

 

Winter Can Be Enjoyable

As we roll into the winter months, fitness can be more and more difficult to stay on top of. To help avoid the “Utah winter hibernation” I want to give 4 tips that have helped me to take control of the bleak Utah winters and be able to maintain my fitness lifestyle!  

 

 

  1. Make time for exercise. The most difficult thing about transitioning from summer to winter is planning. During the summer it can be easy to be active just be default. We can ride our bike, go for a walk, and participate with friends and family in outdoor activities without thinking twice about it. During the winter, these activities are not anywhere near as easy to do, if possible at all. So it requires planning to attend a fitness class, go to the gym, etc. So be sure and plan your workout and make it a priority. 
  2. Find a friend to workout with. We all know how hard it can be to get a fitness routine going in the winter. When it is cold outside the thought of leaving our warm bed and going to work out is less than desirable. Finding a friend that has similar fitness goals will help keep you motivated and accountable! Another substitute for this is hiring a personal trainer, even just initially, to help develop those habits.  
  3. Find a new winter hobby. During summer, it can be easy to get a quick workout in by just stepping outside and going for a walk. The cold brings unique opportunities to try something new! I personally love snowboarding, and it provides a great workout. Other things you might try is joining an indoor sports league, fitness classes at a local gym, indoor cycling, etc.  
  4. Be safe. In applying these tips, be sure that you have the right equipment and proper dress attire. One problem that I see, in the winter time is that people don’t dress adequately for winter sports and this can cause physiological problems. For example when running outdoors it is crucial to warm up properly, if we begin a jog by jumping right into it, the cold air can cause our respiratory tract to constrict, decreasing our flow of oxygen when our body needs it. This can lead to lightheadedness, dizziness, nausea, hypothermia, and other problems. If you are unsure on what might be needed, ask an expert. 

 Winter can be an excellent time for fitness goals if combated properly! I would love to hear about the fun winter experiences that you have and any new winter activities that you find. You can reach out to me with these experiences and any questions you might have on instagram @trainerkelli or on Facebook! Have fun and be safe!  

Originally published on Utah Valley Health and Wellness Magazine

Sport Climbing in Utah County

If you want to get into sport climbing, Utah County is the place. Between American Fork Canyon and Rock Canyon you have two world-class climbing areas that have a large range of climbs, from beginner to some of the hardest in the world. Rock Canyon alone has over 400 climbs. If you include American Fork Canyon and other climbing areas in Utah County, you have over 1000 climbs to choose from. You could spend a lifetime just trying to climb everything in Utah County! 

What is sport climbing?  

Let me answer that by explaining there are two major types of rock climbing: sport climbing and trad climbing (traditional climbing). Sport climbing is a style of rock climbing that relies on permanent anchors fixed to the rock for protection, usually drilled and glued bolts and anchors. Trad climbing is a style of rock climbing in which a climber (or group of climbers) will place all gear required to protect against falls, and then remove it when a passage is complete. Sport climbing has a cheaper cost of entry and takes less time to get out and climb. It’s a great alternative to hitting the gym, if you do it 2 to 3 times a week. Can you say full body workout?! 

How is sport climbing classified?  

The rating (degree of difficulty) or grade of climb is designated by a class number. A class five climb would require the use of rope, belaying, and gear to protect the climber from a fall. Fifth class is further classified by a decimal and letter system, increasing in difficulty as the number gets larger. The degree of difficulty can be broken up from 5.0 – 5.7 for beginners. Most anyone can start at these ratings and have a good time. 5.8 – 5.9 is where most weekend climbers become comfortable; they employ the specific skills of climbing, such as jamming, liebacks, and mantels. (If you get into the sport you’ll learn these terms pretty quickly.) At 5.10 you have to be a pretty dedicated weekend climber. 5.11-5.15 is in the realm of experts/pros; it demands dedicated training and natural ability, not to mention a crazy obsession for the sport. 

 What kind of gear do I need to sport climb?  

At a minimum, you’ll need climbing shoes, chalk bag, harness, belay device, a rope and 8-10 quickdraw. You will also want the app MtnProject. It’s a great way to find the climbs and get beta (information) about the climb. Two local shops where you can obtain gear, beta, and lessons are Mountain Works in Provo and Out N Back in Orem. 

 Which climbing area should I choose?  

Both American Fork Canyon and Rock Canyon have beginner climbs, but the bulk of the beginners start in Rock Canyon. The climbs are shorter and you can top rope them to test your chops for the sport. Some great beginner areas lower down in Rock Canyon are Tinker Toys and The Appendage. Further up the canyon is The Wild—hands down the best crag for beginners. For intermediate and advanced climbers there are climbs ranging from 5.10 to 5.13 all along the canyon. Some of my favorites are Black Rose, Bug Barn Dance Wall, and The Zoo. 

 American Fork Canyon is known for lots of overhanging “juggy” (pockets) and harder climbs that get you pumped super fast. Some standout areas are The Membrane, Division Wall and Escape Buttress. For some of the hardest climbs, checkout Hell Cave, with a mind blowing 5.14. People come from all over the world to climb this canyon. It’s hard to go wrong with either canyon. Get out there and give it a go! 

 

Originally published on Utah Valley Health and Wellness Magazine 

Mental Health Benefits of Exercise

You might exercise to improve your physical health and appearance, but did you also know that exercise has serious benefits for your mental health and relationships? It can lead to a healthier and happier life. I ran on the cross country and track team at BYU and as an avid runner and someone who has suffered from postpartum depression, I have reaped the benefits from running for nearly two decades. Running helped me tremendously throughout college, as a young mother, and in my professional life. 

Reduce Stress 

One of the most common mental health benefits of exercise is stress relief. Working out can help you manage physical and mental stress. Exercise also increases amounts of norepinephrine, which moderates your brain’s response to stress. So, working out will reduce stress and increase your body’s ability to deal with existing psychological stress. 

Boosting Happy Chemicals 

Another common mental health benefit to exercise is its increase of endorphins in the brain, which create feelings of happiness and euphoria. Studies have shown that exercise can alleviate symptoms among clinically depressed persons. In some cases, exercise can be as effective as antidepressant medication in treating depression. Just 30 minutes a few times a week can instantly boost your mood.  

Improve Self-Confidence and Self-Esteem 

Consistent exercise leads to improved levels of fitness. Physical fitness can boost your self-esteem and improve your self-image. Regardless of your weight, size, gender or age, exercise can improve your perception of your own attractiveness and self-worth. A study of adolescent girls found that running was linked to their greater self-esteem. Girls who could run more laps at a faster pace reportedly exhibited higher levels of self-esteem. In additional studies, overweight kids who participated in vigorous aerobic exercise such as running experience an elevation in self-esteem levels.  

Alleviate Anxiety 

Running and other forms of vigorous exercise can reduce your anxiety and help you relax. The chemicals released during and after exercise can help you calm down. Also, engaging in some moderate-to-high intensity aerobic exercise (HIIT/intervals) can reduce anxiety sensitivity.  

Help Manage Addiction 

The brain releases a chemical called dopamine in response to any form of pleasure whether it’s from exercise, sex, drugs, alcohol, food, or shopping. On a positive note, exercise can help in addiction recovery. Short exercise bouts can effectively distract drug or alcohol addicts causing them to de-prioritize cravings in the short-term. Alcohol abuse disrupts many body processes, including circadian rhythms. Thus, alcoholics find that they can’t fall asleep or stay asleep without drinking. Exercise helps reboot your body’s clock and helps you go to sleep at normal time. This leads to better sleep quality. A study from Vanderbilt University found that heavy marijuana users experienced a marked decline in both cravings and daily use after a few sessions of running on a treadmill. Several other studies found that running reduces cravings for other drugs including cocaine, meth, nicotine, and alcohol.  

Food can be an addiction when taken to extremes and exercise can help manage food cravings as well. Studies show that after one hour of fast running, participants were more likely to choose healthy foods such as fruits and vegetables over junk food.   

Helps the Brain Heal from Substance Abuse 

Amazingly, studies have found that exercise can help your brain heal from substance abuse even when the drug is as potent as meth. Meth decreases your brain’s production of dopamine and serotonin and burns out their receptors so it is harder for the brain to use dopamine and serotonin. Running helps to re-normalize the function of these two key neurotransmitters, and increases their production.  

Although exercise may not completely protect you from mental distress or illness, it definitely has positive effects beyond the gym. Furthermore, the benefits available to you through regular, consistent exercise go beyond your mental and physical health. When you feel better it affects other aspects of your life such as your relationships with family, friends, and co-workers. Improved mental health can lead to improved relationships and a healthier and happier life.  

 

Originally published on Utah Valley Health and Wellness Magazine

 

Lessons Learned from a Utah Running Legend

We were training for another race – a 50 mile Ultra Marathon. I, Triston, was slated as a pacer for only 17 miles of the 50, but Tavin was signed up for all of it! Our run that Saturday morning felt like any other run we had done up Provo Canyon – until we met Ed. As we made our way up from the mouth of the canyon to the top of the hill, we saw a man jogging with his dog and we exchanged waves. He seemed happy to be running. After another mile, we rounded a corner and saw the same dog running in the opposite direction with his leash wrapped around his body and legs and this same man standing, holding his forearm up to take a look while picking out the dirt and wiping off the blood. We stopped and said hello, and he mentioned that he had just taken a fall. Haven’t we all! We ran with this man, Ed, for the next several miles, our dogs, Moose and Gus, running circles around us.  

As we got to know each other, we learned that Ed coached track and cross country at BYU where he also ran as a student-athlete back in the 1980s. Later, we looked up his bio online and wow, it is amazing! This is a man who was an NCAA champion, an All-American runner at BYU, an Olympic runner and a decorated coach at BYU. He’s a legend! 

I had a chance to sit down with Coach Eyestone after our initial run-in and ask some questions about his experiences and advice as a runner. 

Ed mentioned that working with his student-athletes is something that he gets excited about. “When you have someone who you believe can do something and together map out a plan and see them execute it and surprise the vast majority of the pundits…these are some of the golden moments of coaching.” 

He mentioned his coaching and personal relationship with Jared Ward who finished 6th in the Rio Olympic Marathon and moments like “Rory Linkletter at the NCAA championships last year…and even…the smaller moments when someone makes it to the regional meet who didn’t think they had a chance to make it.” He spoke about his athletes, trials they have faced and the effort they put in. It was impressive to hear.  

Looking for advice, I asked him if I should be trying to run on the front of my feet because I tend to shuffle and drag my heels. His advice for all runners is “Your body chooses what works. It’s hard to maintain something that isn’t natural for your body. Get out and move. Let your body choose what it naturally does. The more fit you become, you will find your true stride.” 

He added, “Men and women are made for movement – there is something emotionally, mentally, physically and spiritually good about movement. The mind-body connection is aided when we get in contact with our physical side. We don’t have to be an Olympic athlete or an NCAA champion to enjoy the benefits of this, but if we can get off the couch and into the game of life, good things can happen.” 

We learned many things from Coach Eyestone through our run together and in that meeting, and were also reminded that when you fall, you get back up. With his college and professional running career behind him, Ed is still out on the trail running and logging miles. We imagine that he will be for years to come and that when he falls, he will keep getting back up – so will we! 

 

Coaching Corner – Ed Eyestone 

New Runners 

  • Be goal oriented 
  • Choose a race to train for 
  • Don’t be nervous about running in a race – you aren’t the only new one out there 

Running Shoes  

  • Start with a neutral shoe (lighter to medium weight, not overbuilt) 
  • Use the local running store employees to help you choose a shoe 
  • Buy a few pairs of shoes that work for you and rotate running in them 
  • Don’t be stuck to one brand – use multiple ones if they fit for you  

Originally published on Utah Valley Health and Wellness Magazine

 

More2Life: The Kalani Sitake Foundation

We all know who BYU Head Coach Kalani Sitake is – the bruising BYU running back who played for Lavell Edwards and later was a long-time assistant coach for the University of Utah and Oregon State University. Since he has become BYU’s Head Football Coach, he has begun to change the culture of the program – with an emphasis on helping his team and Cougar Nation feel like a family.  

We’ve been BYU football fans since we were little kids. Coach Lavell Edwards, Steve Young and Ty Detmer were all legends that we looked up to. So when we had the chance to go the BYU football offices to meet with Coach Kalani Sitake, walking past memorabilia, posters and gear, we have to admit, we were pretty starstruck. 

We’d never been in a football coach’s office before – let alone BYU’s Head Football Coach. As we waited for Coach Sitake, we met several assistant football coaches and saw young football recruits walking down the hallway. From around the corner, we heard Coach Ty Detmer’s unmistakable Texas drawl as he was showing them around. Before he could turn the corner, we were called in to Coach Sitake’s office. Guess we’ll have to wait until next time for that photo op! We were nervous, but Coach Sitake’s calm demeanor and attitude helped put us at ease and we instantly felt like members of the BYU football family.  

While we met, Kalani shared with us what motivates him as a football coach; that one of his purposes is to help shape his young athletes to serve others and help them think about more than just themselves. Coach Sitake was open about how this desire led him to start something to accomplish this–the More2Life Foundation. 

A few years after his parents’ divorce, at an elementary school assembly put on by BYU athletes, Kalani was deeply affected by the kindness of a BYU player. “He sought me out and asked me my name. He embraced me and it was beautiful.” That moment was monumental. “I felt I had a purpose. It changed my life. I was already a BYU fan, but now I was going to die a BYU fan…that experience has impacted me for 30 years.” 

“The whole purpose of our mortal life is to help encourage others and to serve…with an intent to help young people whether they are disadvantaged in any way, whether it be physical, mental or financial. Simply giving people money isn’t enough… give them motivation and help them find passion. For us in our football program, there are two sides of it. Service brings the best out of people. When I was younger and growing up, helping others brought me a lot of joy. In college things tend to get selfish. In football, you’re worried about fitness – losing and gaining weight. We have a lot of missionaries who are just returning home who play football and utilize the platform we have. It is an obligation for us to help others. Our players are consistently serving others.”  

Kalani expressed a desire to see this type of service-oriented program start at every major sports program across the country and hopes to get other football coaches on board. Kalani emphasized, “what good we could do if all programs were able to do something like this.” 

One of the main initiatives of the More2Life Foundation is to inspire others to serve. Kalani often does this through events like recent visits to underprivileged children in Harlem and LA. There, they held activities to help children and coaches through lessons about life, competition, goal-setting and of course some football too. Kalani feels “the big events get a lot of attention. We hold events every month that maintain a lot of momentum and it’s not limited to just football. What if the BYU football team shows up to a service project? That would have been huge for me as kid. I would have gone to do it.” So would we! 

The True Blue Hero program, another More2Life initiative, partners with BYU football to honor children who are overcoming significant challenges at one of the weekly football practices. One of our colleague’s nieces was a recipient of this program before one of the games last year.  

“We are hoping to motivate others to serve,” Kalani stated, “Even though we put on football clinics – it’s not just limited to football. During these clinics, we also emphasize service projects and important life skills, such as making care kits for others and setting personal goals. We’ve received great feedback.” 

We asked Kalani how people can support the More2Life Foundation. ”Time!” he responded. “If people want to donate money, they can. It helped us take 32 players to Harlem and 34 players to LA. But donating is not just about money. Some people may not be able to donate money, but they can donate their time to help. Some have donated a few hours a week to organize. It’s not money that makes things run, it’s people.” 

“During the foundation’s first year, I’ve been impressed with our players. It’s humbling for them to see the effect they have on these kids. Some of our players haven’t served LDS missions, but they’ve been able to catch the vision of service.” 

“I don’t know how many wins this will get us, but I’m not really worried about that. The name of the foundation is that there is ‘More 2 Life’ than just football. I’d like to think you can win games through more than just x’s and o’s and working out.” Kalani states that if you serve together as a team and as a family, that is a victory in itself.  

“Get out and serve,” he advises, “Help others to not focus on their own issues by serving and by seeing that their worth is valued by other people and that it has a lot to do with giving their time and energy.” 

Let’s follow Coach Sitake’s counsel and go out and serve others. 

To read more about Coach Kalani Sitake’s More2Life Foundation, visit the website at www.coachkalani.com 

Phil and Triston are owners of the Center for Couples and Families in American Fork, Provo and Spanish Fork and provide marriage and family therapy to clients.  

Originally published on Utah Valley Health and Wellness Magazine

 

Senior Fitness: Adding Life to Your Years

 

What if I told you there is something you can do for just thirty minutes

a day that will significantly improve your happiness and well-being, and add years to your life? Would you do it? Well, that “thing” is… you guessed it: exercise. Although exercise and physical activity are among the best things you can do for your health, some older adults are reluctant to exercise. Perhaps they are afraid that exercise will be too hard, or that physical activity will harm them. But studies show that “taking it easy” is much more risky. Lack of physical activity can lead to more visits to the doctor, more hospitalizations, and more use of medicines for a variety of illnesses.

Exercise has been proven to help prevent or delay many diseases and disabilities, including some types of cancer, heart disease, and diabetes. It improves health in the frail or those with diseases that accompany aging. It helps us with our daily tasks of carrying groceries, climbing stairs, and reduces our dependency on others. For some, exercise alone is enough to improve mood and relieve depression. It can restore flexibility, accelerate recovery from an injury, and give us the energy to walk farther and dance longer.

For the most part, when older people lose their ability to function independently, it doesn’t happen just because they’ve aged…(read the rest of the story)

Written by:

Originally Published on Utah Valley Health and Wellness

Benefits of Strength Training

 

Tell me if this sounds familiar… You wake up, spend a long day at work, run several necessary errands, and end up coming home hungry and exhausted. You know you should go to the gym, but the thought of even putting your gym shoes on seems overwhelming, let alone working out. So why do it?

What is your why? Increase strength? Weight loss? Improve overall health? Knowing your why is what helps you dig deep, and push through those hard days. Regardless of your goal, strength training will benefit you, and I’m going to show you how.

First, let’s clear up a big misconception. One of the biggest complaints I hear in regards to lifting weights comes from female clients who think they will resemble The Incredible Hulk after picking up a weight. That could not be farther from reality. Unfortunately, many male-readers are probably nodding their heads in affirmation to the hours spent in the gym trying to put on size. It takes a lot of time and work to build muscle, and it certainly doesn’t happen by accident.

Here’s how you can modify your strength training, no matter what your goals are.

The key is knowing how to adjust your lifts to accommodate your goals. I like to break it down like this:

Goal: How many? How much?
Endurance 15-20 40-60%
Hypertrophy (bulk) 8-12 50-75%
Strength 1-5 80%

How many: This is how many repetitions should be done in a single set

How much: This is the percentage of your 1RM you should be lifting. (RM meaning repetition maximum, the maximum amount of weight you can lift in a single maximum effort)…(read the rest of the story)

Written by:

Originally published on Utah Valley Health and Wellness