Train to Get Strong. Eat to Get Lean.

All too often people try to use exercise as a way to validate eating whatever they want.... “I just burned 500 calories in my HIIT class, so I can go enjoy brunch now”.  This justification won’t result in progress, and in fact derails progress.

Unfortunately, our environment has shaped us to think that way.  It is important to create a mindset that allows you to feel empowered and proud of how far you have come in your strength training program.

Training allows you to get strong, feel powerful, be motivated, and create muscle. Nutrition allows you to alter your body composition and fuel your training regimen. They go hand in hand. 

Not sure where to start or feeling like you have hit a plateau? A DEXA Scan will give you a better idea as far as how much fat vs. lean muscle you have. On the nutrition end, the best place to start it by tracking your food intake for 3 days. This will highlight any red flags, and allow you to see where you can make some simple switches. 

If you have questions, reach out to a professional who can provide guidance, education, and help you change your mindset that may be holding you back from your next break through.


Written by: Megan Osysko

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Owner of Bodymass Gym, Virginia, shares why she uses a DEXA Scan to not only track her own progress, but how she helps her clients understand the truths about body composition. 

For the past 4+ years I’ve used a DEXA scan as the primary method of tracking progress for myself and for my clients. Results have helped shape prep for 8 NPC Figure Competitions as well as post-show planning

In addition to providing results for your full body Percentage of Fat, a DEXA Scan also provides compartmentalized break down of lbs of fat mass, lbs of lean mass, lbs of bone and body fat percentages of various areas in your body

With detailed accuracy, a DEXA scan also provides comparisons on each printout so you can see exactly how your body is changing

Personally, I don’t pay attention to my weight or even percent body fat. I like to ensure I stay within a certain range for lbs of lean mass (aim for 120-125lb, although I’d like to have more 💪🏼) and a certain range of lbs of fat depending on where I am in a prepping phase.

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Live Your Life With Confidence

One time or another, I am sure we have all gone through a period where confidence in ourselves doesn't come as easy.  Low-confidence can be a result of many factors including: fear of the unknown, criticism, being unhappy with personal appearance, feeling unprepared, poor time-management, lack of knowledge or previous failures.  The confidence we have in ourselves to perform roles and tasks can increase and decrease -- some days we may feel more confident than others.

A lack of confidence can lead to a significant decline in daily performance.  It is easy to let our mind get the best of us, and has caused many to crack under pressure.  There are many ways to help improve your self-confidence:

  1. Prepare. Do your homework.  Recognize tendencies and make adjustments in the areas where your self-confidence is lacking.
  2. Practice. Do something each day to get you closer to where you want to be as an individual.  Repetition is key in skill development & motor learning.
  3. Progress.  There is always something new to learn every day.  Be open to new opportunities for growth and development.
  4. Positive. Keep a good head on your shoulders and surround yourself with supportive mentors, coaches and professionals who will help guide you.

Make it a goal to do something each day to take me a step closer to where you see yourself individually or professionally.  Some days may be better than others, regardless, these small reminders will help keep your self-confidence in check.  In order for others to believe in you and your abilities, you must first demonstrate a confidence that you believe in yourself.

Written by: Megan Osysko