Christopher Fitness Pro

10/23/2025

As professionals in the fitness industry have been preaching for years!

Should you do cardio before or after weights? Now a new study has the answer - and it could help you burn more fat

09/03/2025

https://shop.bodybuilding.com/blogs/nutrition/3-reasons-to-prioritize-protein-for-muscle-lifespan-and-overall-health

Protein is having a moment. In fact, it might just be having a decade. This is more than throwing back protein shakes after a lift. It’s more than fitting in that power bar between errands. Protein has become the star of the show when it comes to nutrition, and it has a seat at the table in the di...

09/01/2025

When most people think about muscle, they picture aesthetics; toned arms, sculpted shoulders, six-pack abs. But the truth is, muscle is one of your body’s most vital health assets. It's not just about how you look; it's about how well your body functions.

Let's break down why building and maintaining muscle is key to your overall health, performance, and longevity.

Muscle is Metabolically Active
Muscle isn’t just passive tissue, it’s a glucose-regulating powerhouse. The leaner muscle you have, the better your body can manage blood sugar levels and insulin response. Muscle helps lower the risk of type 2 diabetes and metabolic syndrome. It also plays a major role in reducing inflammation and improving body composition. Unlike fat, muscle burns calories at rest, meaning it boosts your resting metabolic rate, the amount of energy (calories) your body uses to maintain basic bodily functions and perform physical activity.

Muscle Strengthens the Brain, Too
The benefits of muscle go beyond the physical. Resistance training increases levels of BDNF (Brain-Derived Neurotrophic Factor), a compound that supports memory, learning, and mood regulation. Muscle strength is linked to better cognitive performance, especially as we age, and studies show that consistent resistance training reduces symptoms of depression and anxiety. Strong body, strong mind.

Protects Joints, Bones & Balance
As we age, we naturally lose muscle mass. It’s a process called sarcopenia, which begins as early as your 30’s. Without resistance training, it accelerates, leading to loss of mobility, balance, and independence. Muscle protects your joints and bones, making everyday movement safer and more efficient. It reduces the risk of falls, fractures, and other mobility-related injuries. Strength training can also improve bone density, lowering the risk of osteoporosis.

While building muscle supports heart and metabolic health, it’s also important to look beyond traditional markers like total cholesterol or BMI. Consider asking your healthcare provider for tests like apolipoprotein B (apoB) and lipoprotein(a), which provide a more accurate picture of cardiovascular risk than a standard lipid panel alone. If you have a family history of heart disease, you may need to work harder to offset a genetic predisposition. That’s not discouragement, that’s empowerment.

More Muscle, Less Risk
Think of muscle as long-term health insurance. Research shows that higher muscle mass is associated with:

1. Lower all-cause mortality.
2. Reduced risk of cardiovascular disease, cancer, and chronic illness.
3. Improved outcomes in recovery from surgery, illness, and injury.

Muscle is more than what we see in the mirror. It’s functional strength, metabolic stability, and protective power for every system in your body.

Keep lifting, keep fueling, and keep honoring your body!

08/13/2025

https://barbend.com/cardio-alternatives-to-running/?utm_source=newsletter.barbend.com&utm_medium=newsletter&utm_campaign=8-better-cardio-alternatives-to-running&_bhlid=9da895f21c6311dcaea68e2c8a3ff234f7ec1088

No, you don't have to be a runner to "do" cardio. Here are the best cardio alternatives to running, from an experienced personal trainer.

07/31/2025

THIS IS EXACTLY WHAT I TEACH MY CLIENTS! 💪

A 35-year-old man burned fat and built muscle without adding more hours in the gym or a strict diet using simple changes to his exercise and eating plan.

07/22/2025

Sunlight is a natural healer and health promoter. Backed by science and promoted by mother nature, just a few minutes in the sun can improve your physical and mental wellbeing in powerful ways. Here’s how sunlight works its magic:

Vitamin D: Nature’s Supplement

Your skin naturally makes vitamin D when exposed to UVB rays. Research shows over a billion people worldwide are deficient in vitamin D, especially in low-sunlight regions. This vital nutrient supports stronger bones through calcium absorption, a rapid immune system and reduction of chronic illnesses. As you might expect, Vitamin D levels are higher in the summer and lower in the winter. Reach for a Vitamin D supplement for assurance in low lit months or if you are spending too much time inside.

Brighter Mood & Clearer Mind
Sunlight triggers the brain to produce more serotonin and regulate melatonin so that you feel good and sleep better. Sunlight exposure is linked with higher mood scores, lower rates of depression, higher focus and cognitive clarity, and less symptoms of Seasonal Affective Disorder (SAD). Add some daily sunlight exposure to help improve your mental health.

Circadian Rhythm Support
Your circadian rhythm is your body’s natural cycle that regulates many of your biological processes such as sleep and wakefulness. However it also affects hormone release, body temperature, digestion, and cellular repair. Sunlight is the primary environmental trigger that keeps this rhythm aligned with day and night. Start your day with natural light to cue alertness and improve your sleep cycle. The results may include better energy levels, a healthier metabolism, and deeper, more restful sleep. Too little light during the day, i.e. staying indoors, can delay your rhythm, making it hard to fall asleep at night. Get outside throughout the day.

Staying Heart Healthy
Sunlight prompts skin to release nitric oxide, which dilates blood vessels and lowers blood pressure. A short daily walk in the sun can improve blood flow and heart function, supports overall cardiovascular health, and may reduce stroke and heart attack risk. Some supplements can aid in circulation as well, but shouldn’t be used as a substitute for the benefits sunlight can naturally provide.

Immune System Boost
When UVB rays from sunlight reach your skin, they trigger the production of vitamin D3, which is converted into its active form (calcitriol) in the liver and kidneys. Vitamin D enhances the production of antimicrobial peptides (AMPs), such as cathelicidins and defensins, which help neutralize bacteria, viruses, and fungi, especially in the respiratory tract. It also modulates the activity of T cells and B cells, ensuring your immune system reacts appropriately without going into overdrive (which could lead to autoimmune conditions). Vitamin D from sunlight is linked to fewer infections and lower inflammation, and studies show that individuals with lower Vitamin D levels are more susceptible to seasonal illnesses such as the flu, pneumonia and more.

Practicing Safe Sun:
Getting enough sun is crucial for health, but there is such a thing as overdoing it. Prevent the risk of skin cancer with these

✅ 10–30 minutes of midday sunlight, 2–3x/week

✅ Short sleeves or exposed arms/legs are best for absorption, but take preventative measures with sunblocking clothing and headwear for longer bouts.

✅ Use SPF! *Aim for mineral sunscreens with zinc oxide or titanium dioxide for safer, broad-spectrum protection.

Don’t underestimate the power of stepping outside. A little sunshine can lift your mood, improve your sleep, strengthen your immune system, and even support your heart. Let nature do its part; safely and smartly.

07/14/2025

https://barbend.com/is-fastest-cardio-a-myth/?utm_source=newsletter.barbend.com&utm_medium=newsletter&utm_campaign=does-fasted-cardio-actually-work&_bhlid=718999603f6001f50156dbc010bb3ac9a80822bd

Fasted cardio is, basically, cardiovascular exercise on an empty stomach. The idea is that when the body lacks readily available glucose from food, it will

07/10/2025

https://www.msn.com/en-us/health/fitness/the-real-life-diet-of-superman-star-edi-gathegi-who-got-in-hero-shape-with-progressive-overload/ar-AA1IlfLQ?ocid=msedgntp&pc=U531&cvid=b68da17ecd3e42beeb7e189316930408&ei=38

Mister Terrific describes his elaborate breakfast ritual, working out with David Corenswet, and what it took to recomp for the superhero film.

07/07/2025

https://www.msn.com/en-us/health/other/the-5-high-protein-frozen-meals-that-helped-this-guy-drop-50-pounds/ar-AA1AaLCq?ocid=msedgntp&pc=U531&cvid=e11123d0059a4bdc80a295da4c7fda29&ei=28

The packaged food helped him lose the weight—and still gain muscle.

06/26/2025

https://www.msn.com/en-us/health/other/one-fish-is-among-world-s-healthiest-foods-and-has-more-nutrition-than-most-veg/ar-AA1GOnUy?ocid=msedgntp&pc=U531&cvid=d5724cc5c7f44d74a51d5132a1cc05ea&ei=52

For decades, fruits and vegetables have dominated discussions about healthy eating. From fiber-rich leafy greens to antioxidant-packed berries, plant-based foods have long been considered the cornerstone of a nutritious diet. They're celebrated for boosting immunity, promoting heart health, and fuel...

05/20/2025

MEN ARE COLLAPSING.
Not from age.
Not from stress.
From low testosterone.
And no — it’s not just a “sex thing.”
It’s your energy.
Your focus.
Your drive.
Your ambition.
Your ability to lead, conquer, protect, and show up fully.
And it’s disappearing.
Not at 50.
Not even at 30.
We’re seeing it in 20-somethings. Teenagers. Boys not becoming men.
Why?
→ Processed food.
→ Sedentary life.
→ Endless p**n.
→ Weak boundaries.
→ Fake dopamine every 3 minutes.
→ No sunlight.
→ No sleep.
→ No resistance.
This is not genetics.
This is a hijack.
A full-blown attack on your biology.
Your body is starving for structure.
You want to fight back?
—Fix your food
—Sleep like a man with purpose
—Touch the sun
—Lift something heavy
—Kill the fake pleasure loops
—Control your breath, your screen, your seed
—Guard your space like a king
—Eat Eggs
Because your testosterone is your fire.
And when that fire dies — so does your edge.
Be warned.
Be wise.
Be wild.
Be well.

Contact me to get your SLEEP and NUTRITION corrected and targeted toward your BETTER YOU goals!