BUT....I don't want to get bulky!

DebUNking common mYths about Creatine...especially for women!

Debunking Common Myths About Creatine:

Creatine, a naturally occurring compound found in the body and in meat and fish, has become a popular supplement among athletes and fitness enthusiasts. In fact it is one of the most studied and tested supplements on the market and is one of the few supplements with scientific evidence of proven results. However, there are many misconceptions surrounding creatine use, especially among women. Let's debunk some of the most common myths:

Myth 1: Creatine is Only for Men

Fact: This is a common misconception. Creatine can benefit both men and women. In fact, women can experience significant improvements in strength, power, and muscle mass from creatine supplementation. Especially as we women age, the ability to add and maintaining lean muscle mass is increasingly difficult but extremly important! For our metabolism, our bone density, our hormone balance and our ability to maintain strength and functionality throughout our lives!

Myth 2: Creatine Will Make Women Bulky

Fact: This is a common fear among women who want to maintain a feminine physique. Creatine does not cause excessive muscle growth or bulkiness. It is INCREDIBLY difficult to build muscle. It requires lots of work, and dedication. Adding a supplement such as creatine will not transform you into the hulk over night! If only it were that simple and easy!!! Instead, it helps build lean muscle mass, which can improve overall body composition. And like I mentioned above, that is essential to both men and women for maintaining health and wellness throughout the aging process. Lean muscle mass is essentially the fountain of youth!

Myth 3: Creatine is Harmful to Women's Health and Kidney Function

Fact: Creatine is generally safe for most healthy individuals, including women. Studies have shown there are no adverse health effects for most healthy individuals taking creatine. Many have been weary to take creatine for rumored effect on the kidneys. There is no strong scientific evidence to support the claim that creatine is harmful to your kidneys. Studies have shown that creatine supplementation is generally safe for most healthy individuals, including those with normal kidney function. However, it's important to note that people with existing kidney problems should consult with a healthcare professional before starting creatine supplementation.

Myth 4: Creatine Causes Water Retention

Fact: While creatine can lead to a slight increase in water weight, this is not harmful and is very much temporary. In fact, the increased water retention can help improve muscle hydration and function. Typically the "loading phase" of creatine is what leads to slight water retention. This phase is not necessary and can be skipped. When starting creatine, it is totally fine to begin with 3-5grams per day. This will give you adequate supplementation to see the benefits and avoid the saturation of creatine in the system that can often lead to water retention.

Myth 5: Creatine is Not Effective for Women

Fact: This is simply not true. Creatine can be a valuable tool for women who are looking to improve their athletic performance, build muscle, or increase strength. Not only is creatine effective, for both women and men but it is highly recommended by many fitness professionals!

Our very own coach Alex Oskian, who is also a registered dietician weighs in.....

"It is important not to fear Creatine! It is completely natural! Our bodies make creatine and it is found in a lot of foods. It is also one of the most researched supplements on the market that has PROVEN RESULTS. Creatine helps provide muscles with more energy-and helps produce more energy!! So if you want your workouts to WORK FOR YOU.... Supplement with creatine!"

So there you have it, there's nothing scary about it! Yes, supplementation can be confusing and overwhelming with so many options and misguided information. Hopefully we have cleared up any confusion and myths that have circulated regarding the use of creatine, especially for women.

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Chalk Talk

Intensity!! How important is it?!

March 24, 2025

T What Exactly is Intensity? Intensity, in the context of exercise, refers to how hard your body is working during physical activity. It's not just about how long you exercise, but how much effort you put into that time. Think of it as pushing yourself slightly outside your comfort zone. Why Intensity Matters, At Every Stage of Life (and Plateaus): Children and Adolescents: Intensity helps build strong bones and muscles, crucial for growth and development. It improves cardiovascular health, setting the stage for a healthy adulthood. High-intensity interval training (HIIT) can be a fun and engaging way to boost fitness in shorter bursts. It also teaches them at a young age to feel what high intensity exercise feels like, and exposes them to the lovely endorphins that inevitably follow! I would argue that children are the most important age group now more than ever, that need to be doing high intensity training. Adults (20s-50s): Intensity maximizes calorie burn, aiding in weight management. It enhances cardiovascular fitness, reducing the risk of chronic diseases. It helps build and maintain muscle mass, crucial for strength and metabolism. It helps manage stress and improve mental clarity. Again, the brain chemistry that is altered (in a positive) after a high intensity workout, can have tremendous benefits on our mental health and well being. Seniors (60+): Intensity helps preserve muscle mass and strength, combating age-related decline (sarcopenia). It improves balance and coordination, reducing the risk of falls. It boosts cardiovascular health, protecting against heart disease. It enhances cognitive function and overall quality of life. The Plateau Problem: What Happens When Intensity is Missing? Our bodies are incredibly adaptable. When we consistently perform the same workouts at the same intensity, over and over just going through the motions our bodies become efficient at those movements. While consistency is good, it can lead to a plateau. This means: Stalled Progress: You stop seeing improvements in strength, endurance, or weight loss. Decreased Motivation: Repetitive, low-intensity workouts can become boring, leading to a loss of motivation. Reduced Calorie Burn: Your body burns fewer calories because it's become more efficient at the same exercise. Muscle Adaptation: Muscles stop being challenged, thus cease to grow or strengthen. We have all fallen into this trap, where we find ourselves just showing up and checking the box of the fitness column for the day. Does this mean we need to be pushing to 110% intensity EVERY DAY? Of course not. That's not sustainable. But it does mean that at least 30% of your workouts should be creeping into that 9-10 RPE scale! Weather is sprinting, pushing the pace through a metcon, and or moving heavier weights, Getting outside that comfort zone is where the magic happens. Benefits of Incorporating Intensity: Increased Calorie Burn: Higher intensity means your body works harder, burning more calories in a shorter amount of time, preventing plateaus. Improved Cardiovascular Health: Pushing your heart rate elevates your cardiovascular fitness, strengthening your heart and lungs. Enhanced Muscle Strength and Endurance: Intensity stimulates muscle growth and improves your ability to perform activities for longer periods. Continual increases in intensity will continue to stress the muscle fibers leading to continual growth. Boosted Metabolism: High-intensity exercise can lead to an "afterburn" effect, where your body continues to burn calories even after you've finished working out, maximizing fat loss. Improved Mental Well-being: Exercise, especially when challenging, releases endorphins, which have mood-boosting effects. This makes it more likely to allow you to stick to your fitness goals. How to Incorporate Intensity Safely: Start Gradually: If you're new to exercise or returning after a break, begin with moderate intensity and gradually increase it over time. Listen to Your Body: Pay attention to your body's signals. If you experience pain or excessive fatigue, stop and rest. Vary Your Intensity: Incorporate both moderate and high-intensity workouts into your routine. This can include HIIT, interval training, or simply adding bursts of higher intensity to your regular workouts. This variability helps prevent plateaus. Find Activities You Enjoy: Intensity doesn't have to be dreadful. Choose activities you find fun and engaging, whether it's running, cycling, swimming, or dancing. Consult a Professional: If you have any underlying health conditions or concerns, consult with your doctor or a certified fitness professional before starting a new exercise program. Modify as needed: As you age, or if you have physical limitations, you can modify exercises to keep the intensity level high, without putting yourself in danger. For instance, water aerobics can be high intensity, and very low impact. The Takeaway: Don't let age or complacency hold you back. By adding intesity to your workouts, and progressively overloading your muscles, you prevent hitting plateaus and keep seeing results. By gradually increasing the challenge and listening to your body, you can reap the numerous benefits of higher-intensity exercise, leading to a healthier, stronger, and more vibrant life at any stage. mantras: "move more," "stay active," and "find something you enjoy." While these are fantastic starting points, there's a crucial element often overlooked: intensity. It's not just for elite athletes or young gym rats; intensity plays a vital role in maximizing your fitness benefits at any age. But also, it's vital to avoid hitting a dreaded plateau. And in closing, if you're looking for somewhere to help you with incorporate this into your fitness routine ....I know a place! ;)