Why You Should Lift to Loose…

Posted in Uncategorized
March 19, 2016 • By Chou Xiong

We are fortunate to meet great people who are obviously living the healthy lifestyle.  Deana Brownlow is  at the top of that list.  She owns FIT BY STRENGTH in Ada and helps many others to get healthy and fit.  Her business card says she’ll change your body in 30 minutes 2 times / wk.  Sign me up!  Here’s her post we featured in our recent newsletter…


by Deana Brownlow, Certified Personal Trainer

Who doesn’t want to look better, feel better, and live a longer, healthier life?  Strength training should be a foundation for everyone’s fitness program, regardless of sex, age or current level of fitness and here’s why:

  1. Burn more calories and keep the weight off for good.

You burn calories during strength training, and your body continues to burn calories afterwards (unlike aerobic workouts). More calories are used to make and maintain muscle than fat, boosting your metabolism by up to 15 % for hours after your workout.

  1. Protect bone health and muscle mass.

After puberty, whether you are a man or a woman, you begin to lose about 1% of your bone and muscle strength every year. One of the best ways to stop, prevent, and even reverse bone and muscle loss is to add strength training to your workouts.

  1. Be stronger and fitter.

Strength training is also called resistance training because it involves strengthening and toning your muscles by contracting them against a resisting force.

  1. Develop better body mechanics.

Your balance and coordination will improve, as will your posture. More importantly, if you have poor flexibility and balance, strength training can reduce your risk of falling by as much as 40 %a crucial benefit, especially as you get older since falls are the leading cause of injury-related death in adults over 65.

  1. Prevent Back Pain

Weightlifting may help strengthen the muscles of your core — those that support your spine — to lessen the discomfort and undo some of the damage caused by sitting/inactivity all day.

  1. Disease prevention and heart health.

Studies show strength training can be as effective as medication in decreasing arthritis pain; can help post-menopausal women increase their bone density and reduce the risk of bone fractures. And can help improve glucose control in Type 2 Diabetes. Studies also show a 20 percent decrease in blood pressure — a benefit equal to or surpassing that of taking anti-hypertensive drugs.

  1. Get lean and toned – not “bulky” (unless you’re a guy and that’s your intention)

Building huge muscles is intentional and takes a great amount of work, following a weight-gain diet with copious amounts of lean protein each day and supplements. Strength training 2 – 3 times a week and eating a healthy diet will result in a fit and lean body, not a big and bulky one.

  1. Boosts energy levels and improve your mood.

Strength training elevates endorphins levels, improves sleep, has been shown to be a great antidepressant and improves your overall quality of life.

Regardless of your current level of fitness, get started. Work with a certified personal trainer who can design a strength-training program that will be safe and effective for you for life.

Posted in Uncategorized
March 19, 2016 • By Chou Xiong


Grand Rapids, Michigan (MI)

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  • “Everything was extremely fresh and delicious!  I tried the Michigan Cobb and the chicken was served warm on the salad which I loved – and the cherries made it perfect!”


  • “Unique and creative combinations.  So good!  I travel a lot and am familiar with the concept but I was so pleasantly surprised to see different, interesting combinations and ingredients.  I’ll definitely be back!”

  • “Your Sweet Potato and Black Bean Chili was awesome.  I loved it!  Great mix of spicy and sweet.”

  • “Great quality and variety… ingredients you don’t normally see in most restaurants!”

  • “Everything was delish!  The Gaucho wrap was terrific – the chimichurri vinaigrette really knocks it out of the park!  I could eat this every day!”

  • “Really love how you cut the salad into bite-sized pieces.  And I was not a fan of Kale but tried yours and really enjoyed it.  Wow, I’m now a believer of Kale!”

  • “Your staff was very helpful and suggested the Vegan Bliss salad… I’m not a vegan but I LOVED that salad.  Thanks!”

  • “My favorite custom salad in Grand Rapids. I love that you chop and toss every salad with the best choices of ingredients I have ever seen.” 

  • “A-mazing. Delicious, fresh, good for you, and pretty reasonably priced too considering that all the ingredients are super high quality (often local and organic).  New favorite lunch spot.” 

  • “The steak gaucho wrap was one of the most amazing things I have ever tasted!!!  The ingredients were fresh & made to order. Besides that, the staff was super friendly & helpful.  The adorable atmosphere was an added bonus!”