We are VERY excited for our next TT Seminar Series lecture June 25th at 11am with Lead Coach, Head Programmer Vanessa Giguere M.Sc NSCA-CPT
Coach Vanessa will be discussing the importance of strength training, bone health and powerlifting for women. It is a topic we are extremely passionate about at TT! Having gone through her own personal journey from physique competitor to competing and coaching our TT Powerlifing team, Coach Vanessa will share with you her experiences with her physique, her confidence, her strength and her mindset.
Vanessa will also be discussing the latest research specifically on how you can improve your bone health and your strength.
There is a substantial body of evidence indicating that bone mass can be increased with training programs in adults and the elderly, and attenuate the losses in bone mass associated with aging. We train many female clients 55+ and have had success in reversing bone health scores in members with osteoporosis. ( This is why we LOVE what we do!). However, it is important to note that not all exercise modalities have been shown to create positive effects on bone mass. For example, unloaded exercise such as swimming has not shown to have an impact on bone mass, while walking or running has limited positive effects, this is why we have very specific training protocols to improve bone health. Interesting to note that walking and running have limited benefits, but are commonly prescribed by physicians and cycling has been associated with decreases in bone mineral density (BMD) and bone mineral content (BMC) of the thigh, hip and lumbar spine in both female and male cyclists.
Adequate nutrition plays an important role in the development and maintenance of bone structures resistant to usual mechanical stresses of daily life and physical activity. There always seems to be a common question that pops up, “Is a high-protein diet harmful to your bones?”
Put simply, there is no good scientific evidence that a high protein intake per se would be detrimental for bone mass and strength in otherwise healthy individuals. For example, a 2002 study published in Food and Chemical Toxicology concluded that “excess protein will not harm the skeleton if the calcium intake is adequate,” while a review study published in 2003 in The Journal of Nutrition showed that people with chronically low protein consumption were at higher risk for lower bone density and more bone loss.
Additionally, a 1998 study published in Nutrition Reviews worth noting found that protein supplements help elderly folks heal faster from bone-related injuries. They looked specifically at femoral fractures—the large leg bone that connects with the pelvis to create the hip joint—and found that supplementing with 20 grams of protein a day reduced bone loss and allowed seniors to return home sooner from rehabilitation facilities.
A well balanced diet is crucial to health and especially to bone health! We start our female members strength training at age 14 and teach them how to eat to achieve the best strength gains so that eating and training are life long habits.
The myth the women will get big and bulky is definitely still prevalent today. We like to acknowledge that fitness and nutrition can be extremely confusing with the mixed messages that we read, see and hear everyday. We are focused on educating our female members on how important strength training is for injury prevention, movement, confidence, independence and yes fat loss and physique!
Coach Vanessa will discuss her transition from physique competitions to powerlifting and how her nutrition, training and mindset has shifted to a whole new place. YES you can enjoy food, enjoy life get strong AND get lean. And most of all – be happy!
We are excited to design you the ultimate custom program!