The Sweat Den Method

Trust The Process To See Real Results: Our class formats and program intention explained…

If you have tried a Sweat Den class or program, you have probably heard us talk about being “program based”. Although this might not seem like an important aspect of your training experience in the Den’, this is the foundation of our training model and workout experience. By taking a personalized and holistic approach to strength training and mindfulness practices, we have developed a unique, results driven method that focuses on creating the ultimate connection between body, mind and breath.This method was created from years of 1v1 training, giving us the opportunity to truly understand how an individual adapts and grows from specific training stimulus. 

When we say “program based”, what we mean is that we have created our own unique periodization model and class formats to fit that model, where volume, intensity, and movement patterns are manipulated daily, weekly, and monthly to produce the intended results. Without intention of programming, and a certain amount of variability in movement patterns, volume, and intensity, stagnation, plateau, and injury will occur. So how does it work? We have a specific goal for every 12 week meso cycle. We are currently focused on building muscle with a secondary objective of increasing strength. Within this 12 week cycle we have to manipulate each 4 week micro cycle with just enough variability in movement patters, intention, volume, and intensity. These micro and meso cycles align to produce a result on the macro level. Our cyclical goal is always in maximizing functional hypertrophy. Functional hypertrophy is the principle of growing your muscles in away that will improve physical performance. This means understanding how to produce adaptations to specific muscle fiber types and which energy system(s) are being manipulated at any given time. In addition to improving body composition and supporting healthy metabolism, functional hypertrophy can help you get rid of chronic pain and prevent injury. It all has to do with which muscle fibers you grow with your training. More on this to come.This is where programming becomes more of an art than a science. We manipulate our class formats to fit the needs of our program intention, and lay out a thoughtful weekly and monthly roadmap to set up each and every one of our clients for success. 

Each of our class formats challenge the body in a different way:

Tempo (weight lifting) is functional hypertrophy style weight lifting, with an emphasis on hypertrophy, utilizing challenging dumbbells to focus on progressive overload and time under tension (TUT) to produce gains in muscle building, strength, and athleticism.

Sculpt (pilates) is similar in intention to Tempo but works different muscle fiber types at a different intensity level. This is rhythmic based full body resistance training utilizing time under tension to focus on muscle endurance, strength, stability, and flexibility.Who it’s for: Both Tempo and Sculpt are for anyone looking to build and/or preserve muscle, improve body composition, and increase muscular endurance. Tempo builds muscle fibers more associated with movement, power, and strength and Sculpt works muscle fibers more associated with stability, posture, and endurance.

 Now let’s look at our conditioning formats:

Sweat (aerobic conditioning) is focused on improving aerobic endurance and building a stronger overall fitness baseline. This full body style workout utilizes light weight, and lower intensity to challenge the bodies aerobic energy systems and improve your overall fitness baseline. Think Zone 2-3 training. 

Perform (strength & conditioning) is a conditioning style workout as well but focused on the Anaerobic energy system. This full body, strength and conditioning style workout utilizes time interval training to challenge the body to get stronger, leaner, and improve your performance baseline. This is our version of HIIT. Think Zone 4-5 training. Who it’s for: Both Sweat and Perform focus on improving your overall conditioning in energy systems development. Sweat is more focused on low intensity, lighter weight, endurance work and Perform is more focused on high intensity, heavier weight, metabolic driven work. In building out your week in the Den’ if your intention is in line with our current program goals, all you have to do is follow along the suggested weekly program. That being said, if you start your week with Tempo it’s best to move into Sweat for day 2. If you start your week with Sculpt, it’s best to move into Perform for day 2. This will ensure a balanced approach to the week. As an example, let’s say your goal is currently building muscle and strength. if you were to complete Tempo and Perform on back to back days this would more than likely be too much intensity, but if you were to complete Sculpt and Sweat on back to back days, this would not be enough intensity. That’s why we suggest balancing our more intense class formats (Tempo and Perform) and with our less intense formats (Sculpt and Sweat). 

Remember to always be as intentional about your recovery, nutrition, and sleep, as you are with your training and the results will follow. We can’t wait to see you back in the studio soon!

Strength IN Mindfulness

The benefits of breathwork explained…

At Sweat Den we strive to become the leader in offering both world class strength training and mindfulness practices focused on developing a true mind + body connection. 

Our mindfulness practices focus on utilizing the breath as the foundation to a strong body, mind, and spirit, while our strength training methods utilize our unique periodization model to help you reach your goals of improving strength, body composition, muscle endurance, mobility/flexibility, while avoiding stagnation, and preventing overtraining and injuries.

The science tell us the many benefits of breathwork are increased energy, reducing stress, increasing HRV, lowering blood pressure, strengthening the immune system, improving lung capacity, increasing grey matter density, activation of the vagus nerve, the list goes on and on. 

Although these benefits are invaluable to longevity our “why” is much deeper than the listed benefits. 

Anxiety disorders and depression are the most common mental illnesses in the United States, and about half of us will suffer from one or the other in our lifetime. Mental, physical, and spiritual health is on the decline. People are out of shape, overworked, and lead stressful lives. We choose to numb ourselves with drugs, alcohol, food, technology VS. living in our highest purpose. At a time when we are more connected than ever, we have never been more disconnected. We have lost the connection to our mind and body. We have lost our sense of community and love for one another. We place value in the material world VS. our minds, bodies, and souls.

Most human beings have a conscious desire to change, grow, evolve, and transform their lives, so why is it so hard to see real change? At Sweat Den we believe that true transformation requires that we become stronger from the inside out. 

Our beliefs are deeply embedded and conditioned by the bias of our past. While the conscious mind may crave something, the unconscious mind, through deep rooted programming, creates a different reality. What we believe to be true is typically embedded and conditioned by the bias of our past. Our subconscious mind has us running on autopilot and dictates 99% of the decisions and habits we make daily. 

A program by definition follows a pre determined path. Through breathwork and mediation we have the opportunity to explore the unconscious mind, bring old programming to the surface, and initiate a process of profound change. 

So how does it work? The process is simple but profound. 

In short, through intentional and foundational breathing practices, presence, and work, breath and energy move up through the spinal column, and into the central nervous system, releasing energy into the brain, aligning the nervous system, and creating new brainwave patterns and a release of energy. From there, the magic happens.

What does breath work do for me?

It brings me peace. It makes me feel whole. Not needing, wanting, or feeling lack in any aspect of my life. It provides me with a clarity of purpose. It shifts my internal state from shame and fear to gratitude and love. It proves to me that there is depth and layers to this life and that everyone and everything is interconnected. It provides me with the ability to slow down and not be reactionary. It shows me that the only thing I truly have control over is my current state in the present moment. 

My only regret is that I didn’t find the practice sooner and that I don’t do it more often. I hope you take advantage of one of our breathwork classes soon and move towards becoming the greatest version of yourself. 

-Ross

How To Avoid Detraining During Summer Months

With the Sweat Den Method being based on an Annual Training Plan, we approach the summer months with a different intention and strategy. The summer months are looked at as “In Season”. The hope is that we all are spending more time outside, and taking advantage of the sunshine and ease of getting more exercise and movement than we typically do in the fall and winter. A fitness driven lifestyle is a way of life. Something that continues to remain a constant, regardless of the time of year, and supports growth in all other aspects of life. That’s why we create Summer programs focused on a maintenance / conditioning program. Our summer programs are generally marked by moderate to high intensity training, with moderate training volume and frequency, to address travel, change in training schedule, more time outside, etc. A certain amount of training AND recovery need to occur to maintain your fitness through the summer months. 

The Principle of Reversibility states that when a training stimulus is taken away from an athlete for an extended period of time, they will not be able to maintain a certain level of performance. Over time, the gains that were achieved will return to the original level. For example, when an athlete takes the summer off from training they can expect to become detrained. Maintaining strength, muscle, endurance, body composition requires strategy, intention, and effort.

The intention in providing our Summer Programs, both in person and on demand, is to counteract the principle of reversibility, and continue to see progress during the summer months. In addition to our programs, we have created three Nutrition Guides, located under the “Nutrition” tab in the member portal.

Whether it be intentional or unintentional, does your current training program address these principles and hold a strategy and intention that leads to results? Failing to plan is planning to fail. Staying consistent with our summer programs and utilizing our structured training and nutritional guides will support your growth through the summer months, all you have to is commit to the minimal effective dose and continue to commit to your long term health and wellness journey.

Our Summer Programs and Nutrition Guides are available now in the member portal.

Training Programs:

We have over 20 weeks of workouts to support your continued growth throughout the summer. 

June: Summer Sweat / A four week, 28 day program comprised of 20 thoughtfully programmed high energy workouts designed to build muscle, improve conditioning, and get lean.

June/July/August: Express / A 12 week program focused on Intentional strength training for fat loss without comprising strength or muscle mass, and optimizing body composition to look and FEEL your best. In addition, this style of training supports an improved metabolism and healthy hormone production. 

Travel: Total Body Sculpt / A 21 day program that is guaranteed to sculpt, strengthen and tone your entire body, thru low impact + high energy workouts. SCULPT consists of 12 workouts that are broken up into 4 different formats each week: total body sculpt, upper body sculpt, lower body sculpt & sweaty sculpt. This program is the perfect travel companion to take on the road. 

Nutrition Guides: 

Sweat Den Nutrition Guide: Macro suggestions, portion guides, sample weekly meals, 50+ recipes

No B.S. Fat Loss Playbook: 10 Training Principles to losing fat and building muscle.

Weekly Grocery List: A go-to grocery list to take the guess work out of shopping including go to brands, supplements, etc. 

5 TIPS TO REDUCING FAT AND BUILDING MUSCLE

HOW TO BUILD MUSCLE AND REDUCE FAT WHILE SUPPORTING HEALTHY HORMONES AND METABOLISM

#1: Prioritize Strength Training 

Strength training increases lean muscle mass, which in turn raises your metabolic rate which increases the amount of calories you are able to burn daily. Muscle is the first line of defense against body fat. Our strength training method utilized throughout our programs focuses on multi-joint exercises, short rest periods, and short bouts of intense work periods to increase the production of growth hormone, our FAT BURNING hormone. Specific to strength training (anaerobic work), we are more concerned with creating a metabolic disturbance than burning large amounts of calories during each workout. The built NOT broke mindset. 

#2: Don’t Overcomplicate Nutrition

Finding a nutrition protocol that works well for you takes time, but don’t make it more complicated than it needs to be. Prioritize protein, fruits and veggies, good fats, and complex carbs when applicable. Also as Sweat Den member, you also have access to a 50 page nutrition guide (Options). 

#3: Focus on Reducing  Inflammation/Stress 

Reducing inflammation is one of the most important underlying themes for fat loss. If it was just about eating less, and moving more, everyone would have the body of their dreams. 

• Avoid processed foods and limit eating out as much as possible, eat real food with quality ingredients.

• Improve your sleep quality. This circles back to hormone health but if you are constantly exhausted, fat loss will be hard to achieve. In addition, lack of sleep makes people feel more hungry, make poor food choices, and lowers total daily activity. 

• Meditation and breathwork support mental clarity, reduced stress, elevated mood, increased energy, and overall balance of the nervous system. 

Stress is a growing problem, especially when compared to early generations. Using the above protocols can help reduce stress and in turn lower unwanted cortisol and adrenaline spikes which have a negative effect on fat loss. 

#4: Increase your Non Exercise Activity (daily movement) 

During exercise, your body will either burn fat, carbohydrates, or creatine. The determining factor of which energy system is being utilized is based on intensity and duration of said exercise. Increase your Zone 2 training (walking) to burn more fat. Regarding aerobic work, at lower intensities, your body will burn more stored fat for energy. At higher intensities, your body will burn more carbohydrates for energy. If your nutrition is optimized, walking is great tool to improve body composition, maintain muscle mass, and improve hormone health & metabolism. Increasing our NEAT is a crucial component of fat loss. 

#5: Fuel and Nourish your body 

This quote comes from Jon Baylors book: “The Calorie Myth”. “Eating less does not create the need to burn body fat. Instead, it creates the need for the body to slow down. Contrary to popular opinion, the body hangs on to body fat. Instead, it burns muscle tissue, and that worsens the underlying cause of obesity. Only as a last resort, if the body has no other option, it may also burn a bit of body fat.” 

Focusing on fueling your body with nourishing, high quality foods should be the priority. Focusing on calorie restriction or being in a calorie deficit is not the path to sustainable/healthy fat loss. Slashing calorie’s does much more harm than good in the long run. As we continue to see so many “experts” profess that a “calorie deficit” or “calories in/calories out” is all that matters, then why do so many people struggle with sustainable fat loss? Sure, eating less, and moving more is logical but this idea has been taken completely out of context. 

With a bit of effort, focus, and consistency utilizing the above principles will have a dramatic impact when it comes to seeing sustainable, long term, fat loss results. 

Train Hard. Recover Harder. The Importance of Deload Periods.

If you have tried a Sweat Den class or program, you have probably heard us talk about being “program based”. Although this might not seem like an important aspect of your training experience in the Den’, this is the foundation of our training model and workout experience.

When we say “program based”, what we mean is that we have created our own unique periodization model and class formats to fit that model, where volume, intensity, and movement patterns are manipulated daily, weekly, and monthly to produce the intended yearly results. Without intention of programming, and a certain amount of variability in movement patterns, volume, and intensity, stagnation, plateau, and injury will occur. 

Always training with a high volume may lead to undue fatigue and overtraining. In addition, lack of variation can lead to weaknesses and muscular imbalances that result in chronic pain or injury.   Research clearly shows that periodized plans that use tapering and/or deloading phases elicit greater strength and performance than simply pounding out the same high volume reps indefinitely.

Deloading is a period of time where you still train but you are allowing your body to recover from the stimulus it’s endured for the past 4 few weeks of BLD Phase I.⁠

 Purpose and intention are of utmost importance when it comes to execution. Throughout the deload period (1 week), the type of stimulus remains, but at a more manageable/restorative load. This allows space for muscular and strength adaptations (functional hypertrophy) to take place following significant progression in load during BLD Phase I.

As always, focusing on your nutrition, hydration, and sleep will maximize recovery. Download our FREE grocery list with go to brands below.

HOW TO BUILD MUSCLE AND STRENGTH SIMULTANEOUSLY

BLD (Build) started this week in the Den. It is our newest 12 week progressive program and is intentionally placed towards the end of Winter, leading into the start of spring, with the intention of prepping for the summer months that are soon to follow. This program places an emphasis on functional hypertrophy, specifically building muscle and gaining strength with an emphasis on the posterior chain (the back side of the body).

Gone are the days of being able to lean on Time Under Tension as the “secret sauce” to a training modality. The consumer has evolved and so should mainstream strength training. Although TUT (Time Under Tension) is an important factor in building muscle and strength, there are other critical aspects that must be addressed in order to maximize results. Exercise selection, Sets, Reps, Rest Periods, Intensity, and Micro / Meso / Macro cycles, to name a few. 

At Sweat Den, functional hypertrophy is the anchor to our method. Functional hypertrophy is the principle of growing your muscles in a way that will improve physical performance. Through extremely intentional programming and hours upon hours of 1v1 training, we pride ourselves in understanding how to produce adaptations to specific muscle fiber types and maximizing which energy system(s) are being manipulated at any given time. In addition to improving body composition and supporting healthy metabolism, functional hypertrophy can help you get rid of chronic pain and prevent injury. It all has to do with which muscle fibers you grow with your training. To be clear, we program every workout of the year based on micro, and macro program goals. There are no random workouts. Every set, rep, rest period, and intensity percentage, has been thoughtfully programmed to maximize the results for our members.

We purposefully created 4 training modalities to address the primary mechanisms to growing muscle (Mechanical Tension, Metabolic Stress, and Muscular Damage). Each modality (TEMPO, SCULPT, SWEAT, PERFORM) is equally important in producing maximum results in functional hypertrophy. Utilizing our method you can in fact train for both strength and muscle growth at the same time. That is one of the definitions of functional hypertrophy.

When you are ready to commit, head over to our booking page and sign up for a free class, new client special, or commit to a founding membership and save 20%.

See you in the Den. – The Sweat Den Team