240219: Study confirms lifting weights reduces depression

Happy 2019 everyone! I can’t believe it is the end of February already.

I really want to start this year’s posts with one shared on Mindfulness and Depression. It is a topic deeply meaningful to me.

I want you all to think about yourself, your family and your goals for the year. Remember I’m always here to contact.




Study confirms lifting weights reduces depression

Last week was a bad week for depression. We lost two cultural icons. Kate Spade’s name is ubiquitous in the fashion world. A few days later, waking up at 5 am to discover that Anthony Bourdain took his own life made me do a double, then triple take at my screen. The grief remains palpable for many of us.

There is no singular reason for suicide. In a recent episode of Revisionist History, Malcolm Gladwell discusses the insidious, deadly effects of encephalopathy. Football players suffer tragic consequences from repetitive poundings taken on the field. One of the most emotional episodes of Vice on HBO dealt with the right to die. Euthanasia should be legal for the terminally ill.

But what of us who just feel dissatisfied with life to the point of suffering from a chronic lack of meaning? Depression is often at the root of suicide. No matter how Logic’s massive hit positively impacted the world, suicide rates continue to climb. This shouldn’t be surprising, considering depression rates have also been increasing. That doesn’t make it any less shocking when you run into the consequences of statistics once again. You rarely know the depths of someone else’s pain.

While correlation does not always imply causation, these two increasing rates coincide with another: the Internet. Trace the footsteps of each new advancement—widespread adoption of the cell phone, the introduction of the iPhone, the contagion effect of social media—and you find increasing dissatisfaction across the nation. Time spent on devices must be subtracted from other activities, and often those activities involve physical movement. Convenience is never free.

When people say we’re disconnected from nature, what they really mean is we no longer move our bodies. We can pinpoint any geographical location on the planet on a screen, yet what good is this knowledge if we never pass through it? Every digital breakthrough seems to render us more immobile. Some point to a loss of meaning as the philosophical underpinning of suicide, yet what meaning is possible without movement? Even thinking triggers motor neurons. We were built for movement.

An ability to move through our environment created the brains we have. Spatial navigation forms and informs important traits: memory, endurance, creativity, dexterity, ingenuity. Movement makes us healthy. When surrendering this birthright, of course we’ll feel depressed.

This is not to claim that lack of movement is the only cause of depression. But it’s certainly an important one. What also shouldn’t surprise us is that exercise reduces rates of depression. Reclaiming what is inherently ours makes us feel good about ourselves. A lifting of depression has been observed in running, yoga, meditation, even walking through forests. Now we can add weightlifting to this list.

This isn’t the first research paper to address this issue; I wrote about prior studies on this site years ago. But this review of dozens of studies offers the first quantitative synthesis of the relationship between resistance exercise training (RET) and depression. Covering 33 randomized clinical trials with 1,877 participants, this is the first time we have a large pool to investigate, and the results are satisfying.

The research paper, led by graduate student Brett Gordon at Ireland’s University of Limerick, notes that 300 million people suffer from depression worldwide, costing the global economy $118 billion. Medication, the authors continue, can be expensive and efficacy is questionable, while psychotherapy is sometimes inaccessible as well as costly. A gym membership might not be the end-all, but it is certainly less expensive and undoubtedly healthier.

WOW WOW WOW… Continue Reading here


040418: Plan or Fail! Simple

Hello Crew,

I hope you are all well 🙂 If not get in contact with me @ BossStrong@outlook.com and let’s connect.

Easter weekend was great my side with camping down south in Walpole/ Denmark Region in Western Australia and we enjoyed camping with days at the Beach, Winery’s, Cheese Factory and Honey Farm with the family. Love to hear what you guys got up to.

SO it’s SIMPLE…..




210318: What Happens to Fat Cells With Weight Loss?


I know it has been a while since I last blogged on here. Sorry…… That is all I can say. So let’s get into 2018 and I promise to post once a week from now on 🙂

So many clients and friends want to know more about Fat… Fat in our bodies and how to make it shrink, disappear and burn it away. Here is a great article I read on what happens to Fat Cells with Weight Loss. Enjoy and remember that the key to any success is consistency, focus and hard with people to support you.

Email me anytime regarding Fitness Programming, Nutrition Advice and Personal Training at BossStrong@outlook.com or Facebook.



The average human can have between 10 to 30 billion fat cells. The amount of fat cells in a person’s body is set during adolescence and levels off into adulthood; however, if you are an obese child, you will add twice as many fat cells compared to a child of average weight as you mature. Regardless of weight, you replace about 8 percent of your fat cells each year. Your fat cells shrink when you lose weight because of an energy deficit and your body’s release of waste products.

Fat cells, referred to as adipocyte cells, absorb the storage form of fat, called triglycerides. Fat cells are able to store triglycerides when you are in an overfed state and need to store excess energy. Insulin, your energy storage hormone, regulates the flow of triglycerides into your fat cells.

If you begin to expend energy, your fat cells can be used as a source. When your body needs to burn energy, two enzymes — hormone-sensitive lipase and adipose glyceride lipase — break down the triglyceride in the fat cells to help fuel items such as the heart or skeletal muscles. This process of breaking down triglycerides is referred to as lipolysis. Although you lose triglycerides out of your fat cells in the short term, your fat cells will still be there. The fat cells just shrink as a result of this process. If you overeat in the near future, your fat cells can always expand to their original size and even grow larger.

Loss of Waste Products

The main reason you lose weight is your body’s removal waste products. As your body uses triglycerides for energy throughout the body, these processes create waste products such as carbon dioxide and water. You then breathe these items out or excrete them through sweating, urine or bowel movements.


Food Choices

If you are interested in losing weight, the most beneficial change will be to focus on your dietary intake. Choose foods that you enjoy and make you feel full while still causing you to consume fewer calories in general. Great filling choices include whole grains like quinoa and steel-cut oats and other nutrient-dense foods such as nuts, beans, olive oil, lentils, plain yoghurt, fish and chicken. Additionally, as you begin your dietary changes, use a calorie-tracking app to help monitor your overall energy balance. Track your weight weekly to see if you need to make changes.


Resources; Find out more and continue reading here: https://www.livestrong.com/article/4208-need-fat-cell-theory/


231017: PERFORMANCE: Does Smoking Week Enhance Fitness

THERE ARE ROAD races where you’re encouraged to run high, and gyms dedicated to working out stoned. But what actually happens if you smoke weed and then run—or jump, or lift?

“How marijuana affects your workout or performance depends largely on the type of exercise and goal at hand,” says Jordan Tishler, M.D., a Harvard-trained internist and leading cannabis therapeutics specialist.

And to be clear: There isn’t much hard scientific research on marijuana and exercise. One of the few studies we have, published recently in the Journal of Science and Medicine in Sport, reports that weed degrades peak performance. Researchers only looked at it qualitatively, so we don’t know how much of an effect smoking weed would have on your workout, Tishler points out. But for a race, competition, or even deadlift PR, you want to be at your best—so as best we know, skip the spliff.

I personally Do not recommend Smoking Marijuana for Fitness or Performance reasons unless it is for a Health orientated reason like anxiety, cancer etc. Then again I think a lot of people with Mental Health issues need to speak out more. Share and speak with family, friends and their mentors/ trainers.

To continue reading more…… Link is here:



Hey hey Boss Strong Crew,

I am a huge fan of Tory Woodward and had a read of a blog post he wrote up last year. Cardio is important for many reasons other than just to burn fat. I personally do cardio all year round with an average of two fasted steady states and 1 HIIT Cardio session. Enjoy the read.

Jay @jamiewilson_live


To cardio, or not to cardio? That is the age old question question every off season, and as a personal trainer, I’ve heard all the arguments: “off season is all about gains,” and “cardio just isn’t my favorite.” Well, I hate to break it to you, but the answer to your questions is “to cardio,” so get ready to break a sweat and quite griping! I’m going to show you three amazing benefits you can get from doing cardio.


Cardio is the key to maintaining your general health! Keeping a modest amount of cardio in your routine is key to keeping up both your physical and mental health. Cardio helps maintain a healthy heart, cycling blood and water through your system, which reduces swelling/bloating and improves metabolism. Furthermore, cardio stimulates your mind, and many forms can be considered therapeutic or even meditative.

Continue reading here:



250717: NEW Torsion Bars

My 15kg and 12kg 🏋 @torsion_bars have arrived. 🌏Local W.A owned company and excited to use these with my PT clients, friends and for my own training. Check it out! 🙌💪🌊🌅

From squats, lunges, carries and sprints. Bicep & tricep movements and much more.

. . . .




#fitness #bossstrong #pt #torsionbars #strength #hiit #functionaltraining #beach #movment #perthfitfam #lifestyle #fun #australia #training #personaltrainer #physique #bikini #getitdone

190517: Consistency with Fitness

Consistency is always our intentions. Finding balance and creating a lifestyle of health, happiness and getting to the gym 4-5 days a week. But…. sometimes our biggest hurdle is ourselves. Our mindset, our preparation and and setting unrealistic goals can make us stumble. Here is a few solutions to think about.

Mistake No. 1 – “The diet and exercise start Monday.”

Really? Why Monday? Why not today? One reason people put it off is to have one last hurrah with bad food and drink, which makes the transition only harder. For most, the new routine entails grueling cardio sessions and restrictive dieting that’s not in any way enjoyable. And if it’s not enjoyable, you’re not going to stick with it.

Solution: “My new lifestyle starts today.” Scale down the overblown commitments, and start with something simple. Instead of 45 minutes of cardio, just promise yourself 10 minutes of any light activity. This can be as simple as marching in place while watching TV. Your commitments will grow, but only once you’ve proved to yourself that you can stick to the smaller ones. Just START now and choose higher for yourself and your goals.


Mistake No. 2 – “I’m going to be perfect this time.”

This mindset simply breeds failure. When real life happens and things aren’t so perfect, people who think this way throw in the towel fast.

Solution: Set realistic expectations. We are all perfectly imperfect. We will fall on our faces hundreds of times throughout our lives. This doesn’t signal failure. If you fall off your diet or miss the gym, share the news with a friend who doesn’t judge—absolve yourself of the guilt and move on.

Mistake No. 3 “I forgot my_____or It’s to late I will_____…… I guess I just won’t train today.”

Whatever the answer, I’ve heard it a million times. It’s easy to rationalize not training because of a lack of sneakers or other gear, but it has a high cost.

Solution: Success doesn’t just happen. You have to plan for it, but it’s easy. Just pack a gym bag with the bare necessities. Keep it in your car or work bag. If you’re always armed, you’re always ready. Even better still, if you know you’re going to be busy most days and a lot of your energy is used during those hours get up an hour early and go to the gym with the sunrise…… Trust me, it does feel good after your body adjusts to the positive change and you will be more productive at work because of your new found fitness and feel good energy.

Jamie Wilson – Boss Strong Fitness & Mensfitness.com

180517: ICN WA @ the Weekend


The @ICN_WA Natural Body Building Show went down for real at the weekend here in Perth, Australia.

ICN have definitely stepped it up from the last 3 years and I can see it will only get better. So many competitors and so many outstanding athletes came out and give it their all.

Huge Congrats to close friends Chris Coustley, Ash Sheldon and Chicko 🙂 A whole heap of 1st, 2nd’s, 3rd’s and a 4th in their line ups!!!! Well done.

YES I WILL BE COMPETING!!! New meal plan has started and Training has turned up…. yes even more. Let’s do this!

IF YOU HAVE GOALS!!!! SMALL or BIG and you feel you need support send me an email or message me on here.



Chris with his 1st Placing in Men’s Physique 30+ Division 2017 Season A

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