Author: Teresa Heitman

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Attending the CrossFit Level 1 Trainer (CF-L1) Course

I attended the CrossFit Level 1 Trainer Course (CF-L1) this past weekend and wanted to share my experience. I won’t know whether I passed the test when I post this [edit 8/27/2018–I passed]. I feel like I did, but regardless, I got so much out of this weekend. It was a weekend in Omaha, NB. (Warning: Hawkeye in Husker Nation…my God, it’s full of RED*…) The course trained me on performing and coaching Olympic lifts and functional movements and understanding CrossFit philosophy and programming. I love CrossFit even more. All three trainers were fantastic – Joe, Becky, and Spencer. I believe...

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What’s Wrong With Protein as a Processed Food

What’s the value in consuming protein shakes and protein bars? To get more protein in our diets, you say. We all know by now that we need to focus on getting more protein if we want to feel satiated and lose fat, build muscle and strengthen our immune systems. What if I told you that’s bullshit? Not that we need more protein. We definitely do. Not that protein does all these vital things for our bodies. It does. What’s bullshit is thinking you need to consume processed protein. These shakes and bars are processed food no different from any other...

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The Fitness Industry Has the Energy Systems All Wrong

The title may be a bit of an overstatement, but research (that’s not so new) shows more clearly how our energy systems work together…and THAT changes how we should train. Like most trainers (and those interested in metabolism or taking high school biology), I learned we have three energy systems providing ATP to our cells. The PHOSPHAGEN (CP) process provides energy very quickly but for  a short time — like the first 30 seconds of activity. The ANAEROBIC GLYCOLYSIS process provides energy for about 90 seconds. The AEROBIC GLYCOLYSIS process provides energy for activity lasting more than 2 minutes. We have been...

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Age Better With Power Exercise

As an older adult, you’ll see benefits from training for power more than strength. What is “power”? Power is explosive strength training; it’s when you move weight fast. Jumping, punching, or simply a fast bicep curl is training for power rather than strength. Power exercise develops strength but also functional movement and balance better than strength training. It uses your energy systems differently, as well, often making it seem easier, although a well-design power workout is anything but “easy”! Mostly, power training feels awesome! There is more variety among my older clients than among my younger clients. That happens due...