The female and male body can be trained the same… Yes… we lift heavy… just like guys. But:

There is huge difference between genders if it comes to hormones, physiology, metabolism and body structure as well as the psychological effects.

 

  • Women are more insulin sensitive
  • Hormones in women fluctuate depending on their cycle
  • Women’s muscle mass is lower
  • Men tend to be leaner which leads for them to perform better
  • Women’s body fat is higher
  • Men have higher elevated fasting glucose
  • Glucose clearance rater is higher in women
  • Rate of glucose uptake is also higher in women
  • Women burn more fat than men at same intensity

 

1 — Calories:

Control and tailor your caloric intake according to your goals. It’s simple math…

  • Input > Output – Weight gain
  • Input < Output – Weight loss
  • Input = Output – Maintenance

2 — Protein:
Keep protein intake high throughout the day. At least 1 g per lb of bodyweight is recommended. When you’re on the go it may be hard to prep all your food… A simple whey protein shake can hold you over: Isomorph Protein by APS.

 

3 — Training:

Have a set plan. No, the “30 day Squat challenge” or “1 month weight loss plan” won’t cut it or yield long-term results but actual lifestyle changes and a creation of habits will.

 

4 — Sleep:

A lot of time this factor is neglected. Sleep is important in order to recover from training and to reestablish your body’s natural homeostasis. 8h are usually the level of recommendation and sticking to a routine, again, is beneficial.

 

5 — Consistency:

Last but not least. Starting is easy. Staying consistent is what will get you to your end goal. Don’t lose the vision out of sight and give yourself time and acknowledgement of your accomplishments.

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THE TRAINING CENTER BY MIND AND MUSCLE PARTICIPATION RELEASE AGREEMENT

This Participation Release Agreement is made on this day, April 24th, 2017, by and between NutraNew, LLC, (“NutraNew”), doing business as The Training Center By Mind & Muscle (“ The Training Center”) located at 74736 S. Gratiot Ave., Clinton Township, MI 48036, and

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, using login name

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to access this website (“The Participant”), collectively herein the “Parties.”

WHEREAS, The Training Center offers various services, including but not limited to, Personal Training, both Personal and Online, Coaching, Diet and Exercise programs, and/or Nutrition Advise and Information; and

WHEREAS, The Participant, wishes to participate in one or more of the various services offered by The Training Center and wishes to release The Training Center from any liability as a condition of participation in one or more of the services offered by The Training Center.

NOW, THEREFORE, The Participant and The Training Center mutually agree to the following terms of release of liability as a condition of participating in one or more of The Training Center’s various services including but not limited to, Personal Training, both Personal and/or Online, Coaching, Diet and Exercise programs, and/or Nutrition Advise and Information.

1. WAIVER AND RELEASE OF LIABILITY As consideration of the right to participate in one or more of The Training Center’s various services, I, The Participant hereby, for myself, my heirs, executors, administrators, assigns, or personal representatives, knowingly and voluntarily enter into this waiver and release of liability and hereby waive any and all rights, claims or causes of action of any kind whatsoever arising out of my participation in any of The Training Center’s various services including but not limited to, Personal Training Online, Coaching, Diet and Exercise programs, and/or Nutrition Advise and Information, and do hereby release and forever discharge The Training Center, its employees, directors, officers, managers, affiliates, members, agents, attorneys, staff, volunteers, heirs, representatives, predecessors, successors and assigns, for any physical and/or psychological injury, including but not limited to trauma, illness, paralysis, death, damages, economical or non-economical loss, that I may suffer as a result of my participation in any of The Training Center’s various services including but not limited to, Personal Training Online, Coaching, Diet and Exercise programs, and/or Nutrition Advise and Information, and including any injury resulting from traveling to and from the event.

I AGREE THAT I AM VOLUNTARILY PARTICIPATING IN ONE OR MORE OF THE TRAINING CENTER’S VARIOUS SERVICES AND I AM PARTICIPATING IN ONE OR MORE OF THESE SERVICES ENTIRELY AT MY OWN RISK. I AM AWARE OF THE RISKS ASSOCIATED WITH PARTICIPATING IN THESE SERVICES, WHICH MAY INCLUDE, BUT ARE NOT LIMITED TO, PHYSICAL OR PSYCHOLOGICAL INJURY, PAIN, SUFFERING, ILLNESS, DISFIGUREMENT, TEMPORARY OR PERMANENT DISABILITY (INCLUDING PARALYSIS), ECONOMIC OR NON-ECONOMIC LOSS, AND/OR DEATH.

5. INDEMNIFICATION. I, The Participant, agree to indemnify and hold harmless The Training Center against any and all claims, suits or actions of any kind whatsoever arising from my participation in one or more of the various services offered by The Training Center various services including but not limited to, Personal Training, both Personal and/or Online, Coaching, Diet and Exercise programs, and/or Nutrition Advise and Information for liability, damages, compensation or otherwise brought by me or anyone on my behalf, including attorney’s fees and any related costs, if litigation arises pursuant to any claims made by me or by anyone else acting on my behalf.

10. GOVERNING LAW. This Agreement shall be construed in accordance with, and governed in all respects by, the laws of the State of Michigan, without regard to conflicts of law principles.

11. MEDIATION AND ARBITRATION. In the event that a controversy should arise between the parties to this Agreement of any of the terms, provisions or conditions of this Agreement, or as to any claim of liability arising from The Participant’s participation in one or more of The Training Center’s offered various services, a written request of either party served on the other, shall be submitted for binding arbitration with the American Arbitration Association as the only method of resolution. This binding arbitration proceeding shall comply with and be governed by the provisions of the American Arbitration Association.

12. SEVERABILITY. If any part of this Release Agreement shall be held unenforceable for any reason, the remainder of this Agreement shall continue in full force and effect. If any provision of this Agreement is deemed invalid or unenforceable by any court of competent jurisdiction, and if limiting such provision would make the provision valid, then such provision shall be deemed to be construed as so limited.

13. NOTICE. Any notice required or otherwise given pursuant to this Agreement shall be in writing and mailed certified receipt requested, postage prepaid, or delivered by delivery service, to the addresses set forth above.

14. ENTIRE AGREEMENT. This Agreement constitutes the entire agreement between The Participant and The Training Center, and supersedes any prior understanding or representation of any kind preceding the date of this Agreement. There are no other promises, conditions, understandings or other agreements, whether oral or written, relating to the subject matter of this Agreement.

15. PHOTOGRAPHY & MEDIA

I hereby grant permission to the rights of my image, likeness and sound of my voice as recorded on audio or video tape without payment or any other consideration. I understand that my image may be edited, copied, exhibited, published or distributed and waive the right to inspect or approve the finished product wherein my likeness appears. Additionally, I waive any right to royalties or other compensation arising or related to the use of my image or recording. I also understand that this material may be used in diverse educational settings within an unrestricted geographic area.

Photographic, audio or video recordings may be used for the following purposes:
• conference presentations
• educational presentations or courses
• informational presentations
• on-line educational courses
• educational videos

By agreeing I understand this permission signifies that photographic or video recordings of me may be electronically displayed via the Internet or in the public educational setting. I will be consulted about the use of the photographs or video recording for any purpose other than those listed above. There is no time limit on the validity of this release nor is there any geographic limitation on where these materials may be distributed. This release applies to photographic, audio or video recordings collected as part of the sessions listed on this document only. By agreeing I acknowledge that I have completely read and fully understand the above release and agree to be bound thereby. I hereby release any and all claims against any person or organization utilizing this material for educational purposes.

THE UNDERSIGNED HAVE READ, UNDERSTAND AND ACCEPT THIS AGREEMENT, AND BY SIGNING THIS AGREEMENT, ALL PARTIES AGREE TO ALL OF THE AFOREMENTIONED TERMS, CONDITIONS AND POLICIES.

By:
Greg Moore, Manager
on behalf of NutraNew, LLC
dba The Training Center By Mind & Muscle

I ACKNOWLEDGE THAT I HAVE CAREFULLY READ THIS “WAIVER AND RELEASE” AND FULLY UNDERSTAND THAT IT IS A RELEASE OF LIABILITY.

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