Author: Bennett Dahl

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Before and After

I was able to release 70lbs with Bennett’s help

I had thought about hiring a personal trainer for a long time. I was completely inexperienced in the gym and I was really intimidated by the whole idea. When I met Bennett I was in the worst physical and mental shape I had ever been in. Just before I met him I had experienced the loss of a pregnancy and was extremely depressed, I let my my eating habits spiral out of control and wasn’t physically active at all. I knew I needed to make some serious changes.

I approached Bennett and asked him a few questions initially. I was surprised at how comfortable I felt with the conversation. He made me feel like I could realistically achieve my goals and I wasn’t intimidated at all. We set a training appointment and worked on a meal plan and I was hooked.

I was able to release 70lbs with Bennett’s help, more than once! I was at 37% body fat at the start, and I was able to get to 12% with the workouts and meal plan Bennett provided. I have worked with Bennett for 4 years and he helped me get through two pregnancies and work my way back from them. I have more confidence in myself and my body at the age of 27 than I ever have. The money I invested in myself, was quite honestly the best money I have ever spent. My whole life he changed as a result of the healthy lifestyle Bennett taught me to live.

I was extremely impressed by Bennett’s knowledge of all things fitness from diet to all things training. He tailored my workouts specific to what my goals were. He pushed me out of my comfort zone and I am amazed at what I have been able to achieve with him. He has always encouraged and pushed me to do better, even on days I felt like I couldn’t do it. I am so thankful I made the choice to train with Bennett. It has changed my life and given me more confidence than I ever thought possible.

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Before and After

I can finally say, I’m STRONG!

“When I started this over 4 years ago I weighed the same as I did when I went to the hospital to give birth to my oldest. I wasn’t comfortable in my own skin, I hid in my clothes. I can’t say that I’m 100% comfortable in my own skin yet or that I still don’t hide in my clothes but I’m getting there. I can finally say, I’m STRONG and i’m where I’ve ALWAYS wanted to be. Now onto even greater things!”

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Before and After

My mobility, strength, and the way my body functions has never been better!

“It’s been a little over 2 years I’ve lost 60lbs but the biggest change has been my job as a mechanic all thanks to you. My mobility, strength, and the way my body functions has never been better! I can’t say thanks enough!”

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Motivation

Did You Lose Your Curiosity?

We’re curious by nature, born to explore, test our limits and ask questions. It’s easier to explore, test those limits, and ask those questions when you feel your best.

IF you don’t know, ask yourself what it might FEEL and be like to put your health first. Your best life is waiting for you.

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Motivation

Strength Training Correctly

Them: “The only thing that’s ever worked for changing my body composition is what we’re doing with strength training, and the changes I’ve made with my nutrition. I got dressed for work and on my way I had to stop and buy a belt because my pants were to loose!”

Me: “Exactly! When you want to change your body composition that’s what you need to do. Along with the other things we’ve done to get your body capable of doing that safely, and for the other conditioning stuff we’ve done as well.”

Long story short Mr. John Jingleheimer Schmidt, I CAN believe that.
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PS: I laughed way to hard at this picture.

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Trainer Tip Tuesday

Increase Your Stability – See Results

One of the most overlooked factors people neglect when they workout is stability. They won’t see results because they can’t get their body to the point it can go hard enough because they lack the stability to withstand the workouts needed to get them to their goals. Let alone having the know how in how to get to them. If you want to lose weight or gain strength this is something you HAVE to do. Below is an example of one exercise you could do.

Check out this hip extension drill that mimics running.
If you don’t have a cable machine you can use a band instead.

If you don’t have those either you can do this drill without anything at all. You can just bring your leg in front of you a little bit as opposed to letting the cable or band at a high anchor point pull you up a bit. It’s also great for balance and coordination.

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Motivation

It’s All In The Details

Some concepts of improving your health (or most things) are very straight forward, like this picture. They generally make sense and when you say them a lot of the time they seem super easy.

  • Create a healthy calorie deficit to lose fat mass.
  • Get more sleep.
  • Drink more water.
  • Incorporate more fruits & vegetables daily.
  • Add lean muscle to lose weight fat, re composition your body and stay younger.
  • Move more than before.

I didn’t say anything earth shattering there. With YouTube and internet you’ve heard all of that and then some before. Everyone I know who makes what they do look easy has done so because they’ve been immersed in whatever it is they do for a long time. It still impresses me, but it doesn’t surprise me.

Everyone I currently train online & in person knows the concepts or can grasp them when presented in seconds. They just need help figuring out THEIR details. They’re busy and need someone whose immersed themselves in something for a long time to help them. That’s me.

They have a hard time to sticking to those concepts even when they know better without accountability.

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Trainer Tip Tuesday

Where Mobility Meets Strength

Whatever you do your body will adapt to. Want rounded shoulders, a stiff back, neck pain, and to cause dysfunction? Sit all day and do nothing to change those things.

People don’t often think of mobility when it comes to #bodybuilders but when someone goes through a certain range of motion consistently they generally KEEP that.

Going through full ranges of motion and working on muscular imbalances will at the VERY LEAST allow you to keep that range of motion and hold your joints in more preferable positions.

Cramped for time and need to work on strength AND mobility?

Work in exercises like the #pike pictured above to be time efficient with your workouts.

Need other ideas of what exercises would make that list?

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Motivation Trainer Tip Tuesday

Strength Training & Body Composition

Think of your body as being composed of 2 kinds of weights.

Musculoskeletal and energy storage/fat mass. If you lost 10lbs of fat right now and gained 10lbs of muscle you would weigh the exact same but your body would shift 20lbs. You would literally take up less space as muscle is denser then fat.

When you strength train progressively and add muscle tissue over time you raise your resting metabolism that helps you keep fat off. By adding muscle tissue and creating A SAFE caloric deficit you can lower your body fat percentage.

It takes TIME to add muscle tissue with consistency of the right things overtime with your NUTRITION & EXERCISE.
The human body is the ultimate feedback tool. If you’re not getting the results you want, you’re likely not giving it the right instructions.

If you’re not getting the results you want, reach out and let’s review what you’ve been telling your body to do!

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Motivation

What’s bothering you currently, and what are YOU doing about it?​

The bodies the ultimate feedback tool, there’s a reason somethings happening or not happening. It took me 4 months to be able to do this again on my wrist. It’s almost back to normal but it’s still tighter then it should be. While I could keep working out and just modify things my wrist caused me to do things differently.

My shoulder and back started getting irritated because of things I couldn’t do at the time. I knew what was happening but my wrist would only allow so much. That was with me diligently addressing it.

What reoccurring issue do you have or prior injury you never actually addressed?

Contact me today and let’s get you healthy, and out of pain!