I have been developing this modality of fitness for several years now with the knowledge I have gained through education, research, experience, failure, and success! I was passionate in finding a way for myself as well as to lead others to exercise in a way that:
1. Is coach led and in a group setting for women.
2. Incorporates components of the Primal Fitness Pyramid.
3. Keeps the heart rate lower, aiming toward zone 2- which again is where you achieve optimal aerobic, fat-burning benefits and less likely to build up lactic acid.
4. Adds in the beneficial functional movement patterns you gain through CrossFit style workouts.
5. Adds in resistance training with a focus on lower volume, with increased muscle tension and intensity; longer periods of rest and recovery; and efficiency in movement and skill performance
And with all of this said Primal Freedom Fitness was born! Optimal results can be found by doing this type of exercise 4-6 times a week for at least 30-60 minutes. Please join myself and Coach Marla Thompson on Monday, Tuesday, Wednesday and Thursdays @ 5:30 pm- Tuesday and Thursday 1:00pm as well- and do some work that will help you live your best life & that your heart will thank you for! $50 a month or $10 drop in fee.
Some Sciency Stuff About Zone 2 & Resistance Training
Our genes require frequent everyday low-level movement and aerobic conditioning for optimal health and fat metabolism. Being overly sedentary leads to avoidable health problems. This basic requirement for daily movement can be met through a combination of structured aerobic workouts at or below the aerobic maximum heart rate (180-age in beats per minute), general efforts to increase everyday movement, and flexibility/mobility exercises like yoga, Pilates, tai chi, and properly executed stretching.
Exercise supports weight loss insofar as muscle is metabolically active tissue. All else being equal, more muscle = higher TDEE. However, when it comes to weight loss and weight management, diet is a much bigger contributor than exercise. While exercise does burn calories, this effect is often offset by the fact that it increases appetite and promotes diminished activity in the aftermath, especially when workouts are prolonged and too intense to be considered aerobic.
The concept that exercise is beneficial for weight loss because "muscle burns more calories than fat" is literally true, but to a far lesser extent than generally believed. Muscle burns about six calories per pound daily, while a pound of fat burns around two calories. Hence, dramatic changes in body composition will alter basal metabolic rate only slightly.
A pattern of frequent medium-to-difficult-intensity sustained workouts, especially with insufficient rest between sessions, can be classified as "chronic cardio." Chronic cardio abuses the body's fight-or-flight stress response mechanisms, which promotes illness, injury, fat storage, accelerated aging, declining cognitive function, and ultimately burnout.
The US government's official recommendation to engage in "60 minutes of moderate-to-vigorous intensity activity on most days of the week" is effectively promoting a chronic cardio exercise pattern.
Maximum aerobic heart rate (180-age in beats per minute) is where you achieve optimal aerobic, fat-burning benefits. Sustained workouts over maximum aerobic heart rate burn a greater percentage of glucose instead of fat and trigger the production of stress hormones and lactic acid (aka the "burn" sensation) in muscles.
Empowering Women to Become Stronger and Fitter
I wanted to start a strength training program for women, and I wanted it to be the best! I received my Strength Training for Women Certification in 2022. The strength portion of Primal Freedom Fitness is adapted from the “Strength Training for Women” program written by Ashleigh VanHouten-whom is a fellow Primal Health Coach!
There are differentiating factors that can impact a woman’s health and fitness journey, from skeletal and muscular differences to the vast hormonal fluctuations throughout life stages, unique dietary requirements, psychological and behavioral impacts of the fitness cultural environment that women inhabit, and more. Strength Training for Women is science backed and proven. Focus is on the 4 compound lifts with emphasis on form, moderate weight and longer rest periods.
