How did Lift Club round 1 go?

Resistance training vs impact work for bone density

Bench pressing and feet on or off the bench & why?

Study I mention this week:

The LIFTMOR (Lifting Intervention For Training Muscle and Osteoporosis Rehabilitation) trial

High-Intensity Resistance and Impact Training Improves Bone Mineral Density and Physical Function in Postmenopausal Women With Osteopenia and Osteoporosis: The LIFTMOR Randomized Controlled Trial, Watson et al (2017)

It's Lift Club final week. We also look at the evidence surrounding the following common beliefs & myths on social media - and why the following statements are much more nuanced or incorrect:

*The statement that "women aren't small men"

*"Moderate intensity cardio raises you cortisol and therefore should be avoided"

*"Women should train according to their cycle"

*"We should eat protein within 45 mins of training"

Send your questions to me on Instagram @mariettasandi_fitness

Research links:

Daily energy expenditure through the human life course - Pontzer et al, 2021

Current evidence shows no influence of women's menstrual cycle phase on acute strength performance or adaptations to resistance exercise training - Colenso-Semple et al., 2023

The effect of protein timing on muscle strength and hypertrophy: a meta-analysis - Schoenfeld et al, 2013

Creatine, Walking Pads, Training fasted, Intermittent Fasting, Lifting "Heavy" and Cortisol!

To track or not track macros, the guy who ate the same for 90 days, when things go wrong focusing on calories, maximum weight the body can handle, in my 30s and putting on weight as I get older, vibration plates, workouts to tone up´

Fibre benefits study (source: EIQ nutrition)

Carbohydrate quality and human health: a series of systematic reviews and meta-analyses

Your questions for Lift Club Week 3 and via Instagram -

• Glucose spikes - is it ok to eat fruit in the morning?
• Hydrogen water - legit or scam?
• Training fasted - or not?
• When to increase weights?
• Should I keep training 3 x a week & what about cardio?
• Can we train when muscles are sore?
• I do yoga, 11k steps daily & exercise with light hand weights - is that enough?
• Are home workouts effective?

Studies and guidelines mentioned:

No Time to Lift? Designing Time-Efficient Training Programs for Strength and Hypertrophy: A Narrative Review

ACSM Updated Resistance Training Updated 2026 Guidelines

A mini pod with Renee Kufner Heal of Cotton & Honey Yoga today - how great it is to set big scary goals, be that pull-ups or handstands, and make a plan to work towards them.

The health benefits of yoga especially around stress reduction and how this can be a great compliment for strength work.

Find Renee at:

https://www.instagram.com/cottonandhoney_yoga/

Question from week 2 of Lift Club!

Will strength training help me lose belly fat?

Can I do the same workouts again?

How should I shorten a workout if I don't have time?

Do we need to stretch after workouts?

Satiating snacks

How to calculate what I'm eating - eating at home vs eating out

Managing eating out

Should I do in-person PT or online coaching?

Question from Lift Club R1! Lot of nutrition & fat loss qs.

Body recomp, how to measure protein & fibre, urge surfing, metabolism over 40, sweet teeth, home body weight scales, working out at home, performance goals & pull up goal learnings

Urge Surfing ACT audio:

https://psychwire.com/free-resources/audio/resource-133t0gg/urge-surfing-exercise

Todays episode is answer your questions I got at the Newish event a couple weeks ago.

Does exercising twice a week count?

What's the deal with protein powder?´

Does metabolism go downhill after 40?

What about fasting?

Can we exercise thru DOMS?

Do resistance bands count as resistance training?

Studies I mentioned in answer to the twice a week question:

1. Non-occupational physical activity and risk of cardiovascular disease, cancer and mortality outcomes: a dose–response meta-analysis of large prospective studies 

2. Device-­ measured vigorous intermittent lifestyle physical activity (VILPA) and major adverse cardiovascular events: evidence of sex differences

3. Strength training intervention for hybrid workers: a randomised pilot feasibility trial

Something different today! A speedy chat with someone I train with - Julia Shteynberg. We often get into chats about the crossovers in supporting people with their finance and fitness goals.

Creating and sharing/voicing your big goals, consistency in the face of uncertainty about the timeline for when you will achieve what you want to, and the importance of keeping track of your progress and seeing how far you've come!