{Guest Post} Crystal Reia of Your Health-Your Choice - Women and Weight Lifting

Welcome to another WOW Wednesday, our weekly health and fitness guest post by Crystal Reia, owner and personal trainer with Your Health - Your Choice servicing Waterloo Region. How is everyone doing with their New Year's resolutions so far? I think one of the best ways to keep up with a fitness resolution is to have someone hold you accountable, why not make it this weekly guest post? Each week come back to learn new tips and tricks and incorporate them into your workout! Crystal is such a great motivator and takes a great deal of time to explain techniques to her clients, and with all of you! Today's post about women and weight lifting is great one for those looking to add a little something more to their workouts, and especially important for women who are not yet using weights in their workouts. Follow Crystal's advice below and you will be well on your way to achieving your 2016 fitness resolutions! Take it away Crystal... {Rox-Anne, Celebrating this Life}


All joking aside (forgive my funny meme poster additives today)... if you have been reading my guest posts on a regular basis, you will know what a huge advocate I am for women and weight lifting. If you are not doing some form of strength training in your weekly routine; you should be! So many women are under the impression, that lifting weights will make them huge and bulky. This is not true. Instead it WILL give you:

ü Increases muscle mass and decreases percentage of 
    body fat
ü Increases muscular strength and strengthens bones
(decreasing the risk of Osteoporosis)
ü Promotes healthy weight loss or weight maintenance
ü Increases your energy levels and your resting 
ü Improves your core strength and promotes joint stability
ü Improves balance, coordination, range of motion and agility
ü Improves your body image and self-esteem
ü Reduces depression and anxiety
ü Assists in stress management

These are just to name a few!

What I would like to talk to you about today is way of training called “Eccentric” training. And by this I mean to slow down the eccentric part of your movements to get more bang for your buck per rep. This type of training will challenge you, increasing your strength much stronger and quicker in a shorter amount of time. This is not the only way to lift, but it does work great in conjunction with quicker reps and isometric (means to hold your contraction without shortening or lengthening the movement) training.

Quick intro: With every “moving” exercise there is a “concentric” action and an “eccentric” action.
(See diagram below for an example using a bicep curl) Concentric means when you shorten and contract your muscle on the lifting phase– Eccentric means when you lengthen your muscle while contracting it on the lowering phase. Make sense??

Slowing down this lengthening (eccentric) action is an awesome way to add challenge into any/all of your regular exercises. I’m a big believer in changing up and varying tempos with all movements to get amazing results. But slowing down your eccentric movement will definitely give you some awesome rewards and is good to include into your workout.

Now let’s use a “squat” in this next example. Some confuse this movement a little because when you lower you are actually lengthening the backs of your legs and when you stand you are actually contracting. The fronts of your legs are doing the opposite action though. But typically we do squats to work our posterior. Many forget to engage these back muscles while squatting!

As you lower down into your squat you are lengthening your gluteals and hamstrings – this is the “eccentric” phase. Therefore try slowing down your squat. Take 4-5 counts or more to get to the bottom of the movement, then try coming back to the top in 2 counts a little quicker. After a set of 8-10, try reversing the counts! Go down into the squat quicker and come up to standing slower. Add an isometric hold of 10 seconds into your squat before returning to the top! There are so many ways to change up your exercises to make it more interesting and engage your mind and muscles!

I just want to reference this article I found on Eccentric Training – that delves into a little more of the actual benefits. I felt it was well written and an easy read: http://breakingmuscle.com/strength-conditioning/6-powerful-benefits-of-eccentric-training

Know that you don’t necessarily have to go extremely heavy with this type of training. It will benefit you no matter what level you are at or how much weight you are lifting at this point. Just take some care not to increase weight too soon before you are ready. Meaning your ligaments, tendons and muscles should be built slowly and ready to take on more stress/added weight – and do it in very small increments. Otherwise you could be finding yourself injured or dealing with muscle tears/strains; and nooooo one likes injuries! Also be sure to get adequate rest between your lifting sessions (24-48 hours or more depending on the length and intensity of your session). You should feel almost 100% going into your next workout.

This was a very quick intro; but I hope it taught you a little something new to try with your exercises and training if you haven’t already been. As always if you have any questions, please feel free to ask!

Have a fitastic week everyone!


Crystal Reia
Your Health-Your Choice

Email: yourhealth-yourchoice@live.ca



  1. It was really interesting to read it! Great post!


    1. Awesome!! Thanks so much for reading Tanya! :)

  2. really great thanks for sharing! Hope you have a great weekend, sending love!

  3. This comment has been removed by the author.

  4. Healthy habits are an automatic defense against most illnesses and can provide us a long, healthy and thus happy life.

  5. But, the economic strive of the last 4 years has changed the job market, possibly forever. Who knows when a child will enter the work force, and what the character of his employment will be.
    Male Extra

  6. Learning about and practicing preventive healthcare, i.e. maintaining your body and good health throughout your entire lifetime, is properly the best method to prevent disease from happening in the first place.

  7. It puts a strain on all the muscles. This pain is alleviated by deep tissue massages with heated oils. These massages are done by professionals who have knowledge about the anatomy of the human body. mobile massage

  8. which is high in saturated fat which is converted into cholesterol in the body. But for most people, it is actually a combination of both of these things which creates the unhealthy cholesterol level in their bodies. visit our website for more info

  9. The Uk is not only an important player in manufacturing and exporting medical device manager products but also creates about half of global market demand. It imports lower-technology medical device products,

  10. when we feel it is vital and we additionally have a social legacy that has caused inside the vast majority of us the inclination that health mind is something that is simply there source

  11. Don't Buy V-tight Gel Before Reading This Review
    v tight gel

  12. thanks For sharing this Superb article.I use this Article to show my assignment in college.it is useful For me Great Work.Thanks For sharing this Superb article.
    human growth hormone

  13. Hello I am so delighted I located your blog, I really located you by mistake, while I was watching on google for something else, Anyways I am here now and could just like to say thank for a tremendous post and a all round entertaining website. Please do keep up the great work.

  14. Awesome post. I am a regular visitor of your site and appreciate you taking the time to maintain the nice site.
    legal steroids

  15. genf20 plus HGH Pills - The #1 Rated Human Growth Hormone Releaser and Anti-aging Supplement!

  16. Keep up the good work , I read few posts on this web site and I conceive that your blog is very interesting and has sets of fantastic information.

  17. Garcinia Cambogia is one of the hottest weight loss supplements on the market right now.Its effects are modest and as sole mode of intervention is not adequate. It is not a supplement…

  18. Your site fantastic, superior quality succeed... Most probably various should realize others despite that they don't take time to advise you.Bathmate

  19. It may be, and scientists are investigating it with promising results, but we still don’t have anything 100% conclusive that can allow the medical establishment or the FDA to approve it as a cancer cure http://www.simpson-oil.com/

  20. This type of message always inspiring and I prefer to read quality content, so happy to find good place to many here in the post, the writing is just great, thanks for the post.
    how to get a six pack

  21. When the data gets broadly appropriated, the real controls and guidelines get bent and misshaped, and what really appears in the media now and again simply doesn't genuinely speak to the truth of what the directions say. Cathy

  22. Over the most recent couple of months we've seen a great deal of Health Care Reform standards and directions being presented by the Health and Human Services Department.CHRC

  23. I became very interested with the information because it inspired me not only to lose weight, but increase muscle mass as well. I think we shoud stop the stereotype that only men can have muscles, right? quick read full article

  24. Furthermore, numerous injuries were subjected to wound care, related surgeries as well as removals of the influenced appendages and this frequently brought about the beginning of huge disease.http://www.osteopathe-paris.pro/osteopathe-paris-15/

  25. Men and ladies contrast in a large number of ways and the zones in which we store fat are no exemption. All through finished a time of working with customers - 75% of which are female - I can't check how frequently I've heard a ladies say that they need to lose fat off their hips and thighs. Enhancing Workouts

  26. This comment has been removed by the author.

  27. In the event that innovation is as powerful in the classroom the same number of instructors trust it to be; the reason do a few understudies despise it to such an extent? https://www.gympros.com/wholesale-gym-equipment/

  28. Thank you for your great post, I was looking for this information a long time, here you share the messages, I am pleased to visit the perfect article. Awesome!
    v tight gel
    V tight gel reviews
    how to make your vag tighter

  29. These pills are being touted as a prescription from the doctors, are also being proved by FDA online pills

  30. You can also stock up on common items that don't expire so that you don't need to replace them for a long time.online pills

  31. Is shielded from lawful obligation when acting in accordance with some basic honesty. tren a 100mg