Christopher Fitness Pro

02/24/2026

Just a HUGE shout out of respect to these mothers/grandmothers that can deadlift well over their bodyweight for not 1RMs, but for sets and reps and taking what life throws at them and sticking with it!

02/23/2026

Not that my in studio clients and my nutrition coaching only clients haven't already heard this from me...I Googled the question, "What are the negative results from not macronutrient eating?"

You're welcome,
Your friendly neighborhood
Certified Performance Nutrition Specialist!

01/14/2026

The single largest mistake people make when attempting to improve their body composition is calling it weightloss or weightgain and then from there not eating via a unique macronutrient profile geared toward them and their specific goals.

You primarily have two choices to achieve this:

1. Self meal prep using a scale, measuring cups and spoons. This is more time consuming, but also the most economical way.

2. Pay an outside source to build your meals and have them delivered to you. Less time consuming, but also more expensive. Ideal for the busier financial successful individual.

BOTH are WORTH IT!

Anything else is just fooling yourself AND not only negatively impacts your goals, but also usually leads or makes worse the main American diseases of heart disease, diabetes, hypertension and certain cancers.

https://youtu.be/Dup-K8Qs5UI?si=jwU15RkbwW94vkN5

01/07/2026

12/09/2025

Wendy Smith Baker at her heaviest was 242 lbs. and well over 50% bodyfat.

Today her Inbody scan shows 144.7 lbs., a steady and consistent drop in bodyfat down to 33% ALL while building and/or maintaining lean muscle tissue along the way...AT 63 YEARS YOUNG!

If your weightloss journey is NOT prioritizing building or at least maintaining lean muscle tissue along the way, YOU'RE DOING IT WRONG!

12/09/2025

You been hitting your workouts consistently and with intensity for the past three years.

Think how much further your body WOULD HAVE improved over those three years if you had been hitting your SLEEP and DIET with just as much consistency and quality! 🤔

11/29/2025

BLACK FRIDAY & SMALL BUSINESS special running now through December 1st!

Non-Studio Client initial Inbody scans at Studio Client price. Normally $40, now $30 through 12/1.

Non-Studio Client Inbody rescans at Studio Client price. Normally $20, now $15 through 12/1.

Studio Client Inbody rescans. Normally $15, now $10 through 12/1.

Full FITNESS ASSESSMENTS: Includes Inbody scan, circumference measurements and current fitness level testing. Normally $75, now $50 through 12/1.

30 Day FITNESS SLEEP & NUTRITION COACHING. Includes macronutrient and micronutrient coaching. Normally $200, now $160 through 12/1.

11/25/2025

https://www.facebook.com/share/v/1BnjVtjyoQ/

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.