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Strength Changes Everything

Strength Changes Everything

By: The Exercise Coach
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The Exercise Coach presents: The Strength Changes Everything Podcast. Learn from Exercise Coach Co-Founder Brian Cygan, Franchisee Amy Hudson, and Dr. James Fisher, Chief Science Officer of The Exercise Coach about how to enjoy a strong, healthy lifestyle. The Exercise Coach's unique two 20-minute workouts a week is how thousands across the United States get and stay in great shape. This podcast gives you the facts, from the experts, in easy-to-understand lessons so you can take control of your life.Copyright ExerciseCoach.com Exercise & Fitness Fitness, Diet & Nutrition Hygiene & Healthy Living
Episodes
  • The Strength Training Benefits You'll See From the First Month to the First Year

    The Strength Training Benefits You'll See From the First Month to the First Year
    Nov 11 2025
    What benefits can you actually expect in your first year of strength training? Amy Hudson and Dr. James Fisher continue their conversation on the benefits of strength training. In today's episode, they unpack the real, research-backed adaptations that happen within the first one to 12 months of training. They break down what you can expect to feel after a few weeks, what continues to improve month by month, and why sticking with it pays off far beyond muscle and strength. Amy starts by explaining that exercise isn't something you do once and tick off your list. It's a habit that keeps giving back the longer you stick with it. Every session is like a small deposit that compounds into a stronger, healthier you.Dr. Fisher says strength training is an investment in yourself. You're not just building muscle, you're buying more energy, confidence, and independence for your future self. The time you put in now will pay you back in ways that go far beyond the gym.For Amy, a good personal trainer will remind you that the first few weeks aren't about lifting heavy, they're about teaching your body to move better. Your coordination improves, your posture feels stronger, and your confidence starts to grow. Those early wins are what keep you coming back.Dr. Fisher explains what happens within the first four weeks of strength training. Your muscles learn to work together better, your flexibility starts improving, and your blood pressure can even begin to drop. You may not see big physical changes yet, but your body is already rewiring itself for better performance.Dr. Fisher says that after about eight weeks, you might notice your shirts fitting a little tighter around the arms or shoulders. That's your muscles growing and taking shape. Dr. Fisher shares that after eight weeks of training, your body activates a powerful cleanup process called autophagy. Old or damaged cells are cleared away and replaced with healthier ones. It's like your body is renovating itself from the inside out.Dr. Fisher explains that when we don't move or train, damaged cells hang around longer than they should. But when we strength train, we help the body recycle old cells and build new, healthy ones. You're literally helping your body stay young and resilient from the inside.Research shows that after 11 weeks of strength training, anxiety symptoms go down in both healthy people and those struggling with clinical anxiety. It's proof that lifting weights isn't just for your muscles, it's for your mind too.Amy adds that most people don't realize how deeply exercise helps with anxiety. It's not just the happy feeling right after a workout, it's the long-term changes happening in your brain chemistry. You're training your body to handle stress better and find calm more easily.Learn why most people fall in and out of their workout routines. The biggest benefits only come when you make working out part of your life, not a phase. TThat's why working with a strength coach is important. When motivation fades, your trainer keeps you grounded, reminding you why you started. Dr. Fisher compares strength training to saving for retirement. You don't put money away once and expect to retire rich; you invest steadily over time. Every workout you do is like another deposit toward a stronger, healthier future.Dr. Fisher says one of his favorite milestones happens around 13 weeks. That's when people start hearing compliments like "you look different" or "what have you been doing." Those moments make all the early effort worth it because now the change isn't just internal, it's visible.When someone notices and says you look stronger, you naturally want to keep going. It's that social boost that turns exercise into something you genuinely enjoy.By the 16-week mark, your body becomes more sensitive to insulin. For some people, that means reversing type 2 diabetes completely. You're giving your body the ability to balance blood sugar naturally, just by staying consistent with your workouts.Understand that strength training doesn't have to take hours a day or feel overwhelming. Even short, focused workouts can completely change how you look and feel in just a few months.Dr. Fisher highlights that after about six months, your body starts burning more calories even at rest. Your metabolism naturally speeds up, and you're using more energy just by living your normal life. You're literally becoming a more efficient version of yourself.Dr. Fisher explains that consistent strength training can make your biological age younger than your actual age. You're not just feeling younger, your cells are acting younger too. Dr. Fisher breaks down research that compared strength training to yoga and Pilates. Amy says the first six to twelve months of training are where the magic happens. That's when you see big shifts in strength, energy, and even mood. Once you start feeling those changes, it's hard to imagine ever going back.According to Dr. Fisher, strength training should...
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    58 mins
  • Acute Responses to Strength Training - Why Every Workout Counts!

    Acute Responses to Strength Training - Why Every Workout Counts!
    Nov 4 2025
    How long does it really take to feel the benefits of strength training? In this first episode of a two-part series, Amy Hudson and Dr. James Fisher explore the benefits of strength training. They break the question into two parts: the immediate changes you'll feel right away and the longer-term adaptations that build strength, focus, and resilience over time. Expect to walk away with a deeper understanding of how strength training transforms not just your body, but your energy, mindset, and everyday performance. Dr. Fisher starts by explaining the instant and long-term rewards of strength training.The moment you start lifting, your body begins responding with powerful benefits like sharper focus and a better mood. And over time, those sessions compound into stronger muscles, better energy, and a more resilient body.Amy and Dr. Fisher break down one of the body's hidden superpowers: myokines. These small proteins get released during strength training and travel throughout your body, supporting your brain, organs, and overall well-being. Dr. Fisher highlights how a single strength session can lift your mood and sharpen your mind. Research shows that after finishing a workout, most people feel clearer, calmer, and more alert. It's one of the simplest ways to reset mentally after a stressful day.According to Dr. Fisher, strength training before something big, like an interview or exam, can actually improve memory and focus. Instead of skipping your workout to read, he suggests doing it to help your brain work better under pressure. You walk in feeling grounded, confident, and ready to perform.Amy points out how many people struggle with brain fog and mental fatigue. But just twenty minutes of strength training can bring clarity, focus, and a sense of energy that lasts all day.Dr. Fisher shares how high-effort strength training helps reduce pain perception. It means your body literally becomes more tolerant of discomfort, both physically and mentally. Over time, you don't just get stronger, you feel more capable of handling life's challenges.Dr. Fisher talks about how strength training increases energy expenditure for up to 48 hours afterward and how your body keeps burning calories long after you've left the gym. He adds that this benefit doesn't happen with regular cardio. Sure, a run burns calories in the moment, but strength training keeps the fire going for two more days. Dr. Fisher explains that strength training also boosts muscle protein synthesis. That means your body starts repairing and building new muscle tissue long after the workout ends. By engaging in strength training, you're not just maintaining what you have — you're actively creating a stronger, healthier version of yourself.Dr. Fisher reminds us why consistency matters so much. Every workout is an opportunity for your body to respond, adapt, and grow stronger. Skipping sessions means missing out on the positive signals your body needs to keep performing at its best.Amy encourages you to think twice the next time you feel tempted to skip the gym. That small 20-minute session could be exactly what turns your day around. Dr. Fisher notes that these benefits don't take months to show up. The body responds immediately, even after a single workout. So if you're waiting to "feel ready," the best time is actually right now.Dr. Fisher shares that working with a strength coach can help you gain the most out of your strength training sessions. Sometimes it's not about pushing harder, but learning how to train smarter, with the right form, effort, and recovery. Having a personal trainer in your corner keeps you accountable and helps you discover just how strong you really are.Amy says that a personal trainer helps you show up on the days you wouldn't do it alone. And those are the days your body needs it most, when stress is high, energy is low, and your brain could use that endorphin lift.Amy and Dr. Fisher cover how strength training builds confidence. You begin noticing small wins — lifting more, moving better, feeling capable. That quiet confidence often spills over into how you show up at work, home, and in relationships.How to look at exercise differently: strength training teaches discipline, resilience, and patience — qualities that serve far beyond the gym. Every session is a reminder of what your body can do.Amy closes by reminding us that strength training is one of the few things in life that gives immediate returns. For example, you walk in tired and walk out more alive. Mentioned in This Episode: The Exercise Coach - Get 2 Free Sessions! Submit your questions at StrengthChangesEverything.com This podcast and blog are provided to you for entertainment and informational purposes only. By accessing either, you agree that neither constitute medical advice nor should they be substituted for professional medical advice or care. Use of this podcast or blog to treat any medical condition is strictly prohibited. Consult...
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    19 mins
  • Creatine - The Health Benefits Discussed and Myths Debunked

    Creatine - The Health Benefits Discussed and Myths Debunked
    Oct 28 2025
    You have heard of creatine, but you have no idea how much your body actually relies on it. Amy Hudson and Dr. James Fisher explore what creatine really is, why it matters for your health and performance, who should be using it, and how it actually works. They also tackle what the science actually says, how to use it in a way that makes sense for your lifestyle, and why so many people from athletes to everyday health seekers consider it a game changer. Expect to walk away with practical takeaways you can use immediately, whether your goal is to train harder, improve recovery, support brain health, or simply live with more energy. Dr. Fisher starts by explaining what creatine is and what it does.It is one of the most researched supplements in the world and plays a direct role in how your body produces energy. Think of it as fuel storage that your muscles, brain, and organs can tap into when they need a boost.Why is creatine so important? According to Dr. Fisher, creatine is essentially your body's backup battery for energy, powering everything from your muscles to your brain. Without it, you would not be able to perform at your best physically or mentally.Dr. Fisher explains how creatine boosts performance and allows you to exercise harder and longer.Why athletes swear by creatine. From Olympic sprinters to football players, it is one of the most widely used supplements in sports. If you want to train like the best, creatine has likely been part of their routine.Dr. Fisher highlights creatine health benefits that go beyond the gym. Studies show creatine can lower cholesterol, protect your liver, and even help with blood sugar control. It is also linked to reducing bone loss, supporting brain health, and minimizing the risk of serious diseases.Amy and Dr. Fisher cover why vegetarians may benefit even more from creatine. Since plant based diets do not provide as much creatine naturally, supplements can make an even bigger difference. And yes, vegan friendly options are widely available.According to Dr. Fisher, creatine is not just for athletes anymore. It is now considered a supplement for overall health and healthy aging. Amy and Dr. Fisher cover the types of creatine. You can buy it as a pill, a powder, or even gummies. But the gold standard, the one most research supports, is creatine monohydrate.Dr. Fisher on dosage: how much should you take daily? Research shows three to five grams per day is enough for most people. Smaller individuals may only need two to three grams, while larger athletes might go slightly above five.Does creatine cause water retention? Dr. Fisher says no, there is no research to back that up. That old loading phase of 20 grams a day was more marketing than science, so stick to the steady daily dose.Is creatine an anabolic steroid? Absolutely not. It has nothing to do with steroids chemically or functionally, so you can safely separate the two in your mind.Is creatine safe for children and teens? While there is less research in younger groups, studies show no evidence of harm. Still, Dr. Fisher emphasizes focusing first on diet, sleep, hydration, and exercise before adding supplements.Does creatine increase fat mass? Amy and Dr. Fisher reveal how creatine helps build lean muscle, which actually helps reduce body fat. If anything, it works in your favor for body composition.Dr. Fisher busts the myth that creatine is only for strength athletes. It is not just for bodybuilders or powerlifters, it has broad health benefits for anyone. That is why today, it is considered more of a wellness supplement than a performance only one.Is creatine only effective for men? According to Dr. Fisher, women benefit just as much. In fact, creatine may even support hormonal health, mood, and energy across the menstrual cycle. Mentioned in This Episode: The Exercise Coach - Get 2 Free Sessions! Submit your questions at StrengthChangesEverything.com This podcast and blog are provided to you for entertainment and informational purposes only. By accessing either, you agree that neither constitute medical advice nor should they be substituted for professional medical advice or care. Use of this podcast or blog to treat any medical condition is strictly prohibited. Consult your physician for any medical condition you may be having. In no event will any podcast or blog hosts, guests, or contributors, Exercise Coach USA, LLC, Gymbot LLC, any subsidiaries or affiliates of same, or any of their respective directors, officers, employees, or agents, be responsible for any injury, loss, or damage to you or others due to any podcast or blog content.
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    26 mins
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