If you don’t have time for your wellness, you will be forced to make time for your illness.
Evan Amell • March 12, 2025
Focus on quality
Now you probably read the title and thought “that is a pretty dark way to look at this”.
However, the unfortunate reality is that there is truth to it.
People way too often kick the can down the road. Year after year after year after year.
Until one day it finally catches up with them.
They find out that they have elevated blood sugar.
They find out they have osteopenia that could lead to osteoporosis.
They find out their triglyceride and cholesterol levels are concerning.
They take a fall and fracture a bone.
You get the story.
They have a bad wake up call.
People take their health for granted until it starts to go. Remember the times that you lose electricity because of a storm or accident? Almost makes you feel helpless since everything runs on electricity. The difference with that versus the scenarios I gave you above is that all those issues are preventable with healthy lifestyle choices.
The key is being proactive. It doesn’t mean you need to take on a regimen like a professional athlete. You are too busy for that. However, you can do things today that will put you at a SIGNIFICANTLY LESS risk to developing chronic disease and aside from that, improving your quality life. We talk about investing financially for your future but think of eating healthy and moving daily as your investment in your health so you can THRIVE in retirement. Traveling. Playing with your grandkids. Not paying huge medical bills because of unhealthy decisions. Maintaining your independence. All very important things but require time and effort in order to reach those milestones in your later years.
So don’t wait until it's too late. Strength training 2-3x/week, walking daily, and eating mostly whole foods will have a profound effect on your health in ways you wouldn’t think possible.
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If you’re one of the many residents here in Southern Maine who has started a GLP-1 medication like Ozempic, Wegovy, or Zepbound, you’ve likely felt a mix of relief and excitement. For many, these medications feel like a long-awaited breakthrough: a way to finally quiet the "food noise" and see the scale move after years of frustration. But as the weight begins to drop, there’s a critical conversation happening in the medical and fitness world that you need to hear. It’s not just about how much weight you’re losing; it’s about what kind of weight is leaving your body. Here’s the reality: without a dedicated plan, a significant portion of the weight you lose on these medications isn’t fat. It’s muscle. And for those of us over 40, losing muscle isn't just a vanity issue: it’s a direct threat to our long-term health, metabolism, and independence. At EA Fitness & Performance , we’ve seen how transformative these medications can be when paired with the right strategy. But we’ve also seen the "Ozempic look": the loss of muscle tone and energy that happens when weight loss is unsupported. Let’s talk about why strength training is no longer just "good for you": it’s a non-negotiable part of your medical journey. 🏋️♀️ The "Muscle Gap": What the Data Really Says When you lose weight through traditional dieting, it's normal for a small percentage of that weight to come from lean tissue. However, the rapid weight loss triggered by GLP-1 medications can significantly accelerate this process. Research from various clinical trials shows that 20% to 50% of the weight lost on GLP-1s can come from lean muscle mass. To put that in perspective: if you lose 40 pounds, you might be losing 10 to 20 pounds of pure muscle. For someone over 40, that is a staggering figure. Some experts have noted that the muscle loss experienced over a single year on these medications can be equivalent to 20 years of age-related muscle decline. Think about that for a second... Do you really want to age your body two decades in the span of 12 months just to see a smaller number on the scale? Probably not. Muscle is the foundation of your physical "house." If you’re tearing down the foundation to reduce the weight of the roof, the whole structure becomes unstable. Why Muscle is Your "Longevity Superpower" You might be thinking, "Evan, I just want to fit into my old jeans. Why does muscle matter so much?" It matters because muscle is much more than just something that looks good in a t-shirt. It is your most active metabolic organ. 1. It Protects Your Metabolism 📈 Muscle burns more calories at rest than fat does. When you lose muscle, your Basal Metabolic Rate (BMR) drops. This means your body requires fewer calories to maintain its weight. This is the primary reason why so many people experience "rebound" weight gain after they stop a diet or medication. If you've lost your muscle, your "engine" has essentially shrunk, making it incredibly easy to gain fat back later. 2. It Secures Your Bone Density 🦴 For our clients in the 40+ demographic, bone health is everything. When you carry less weight, your bones have less "load" on them, which can lead to a decrease in bone density. Strength training provides the necessary mechanical stress to keep your bones strong and resilient against fractures. 3. It Maintains Your Independence 🚶♂️ Muscle is what allows you to hike the trails at Bradbury Mountain, carry your groceries, and pick up your grandkids. Losing muscle leads to frailty, balance issues, and a loss of the lifestyle you’ve worked so hard to build here in Maine. The Solution: The EA Fitness & Performance Approach You don't have to choose between losing weight and staying strong. You can: and should: do both. At EA Fitness & Performance , we specialize in helping adults over 40 navigate these exact challenges through a collaborative approach to wellness. Stop trying to figure this out on your own. Our Personal Training and Small Group Personal Training programs are designed specifically to counteract the muscle loss associated with rapid weight loss. We don't just give you a "workout"; we give you a prescription for longevity. How we help you bridge the gap: Customized Loading: We ensure you are lifting heavy enough to stimulate muscle growth (hypertrophy) without overtaxing your joints. Form First: Our expert coaches, including myself and Coach Andy Goyet , ensure every rep is safe and effective. Accountability: It’s easy to skip the gym when you’re feeling the fatigue that sometimes comes with GLP-1s. We provide the community and support to keep you showing up. The Nutrition Factor: Protein is Your Best Friend Lifting weights is only half the battle. If you aren't giving your body the building blocks it needs to repair that muscle, the training won't stick. One of the side effects of GLP-1s is a suppressed appetite. While this helps with weight loss, it often means people aren't eating enough protein. When your body is in a caloric deficit and doesn't get enough protein, it will harvest that protein from your own muscle tissue. We recommend prioritizing protein at every single meal. 🥩🥗 Our Nutrition Coaching helps you create a sustainable eating plan that supports your medication's effects while protecting your lean mass. We focus on "Protein First" strategies that ensure you’re fueled for your workouts and your life. Your 3-Step GLP-1 Strength Protocol If you’re currently on a GLP-1, or considering starting one, here is your checklist for success: Strength Train 2–3 Times Per Week: Focus on compound movements like squats, rows, and presses. These give you the most "bang for your buck" and involve multiple muscle groups. ✅ Hit Your Protein Targets: Aim for roughly 0.8 to 1 gram of protein per pound of target body weight. If that sounds like a lot, don't worry: our coaches can help you find easy ways to get there. ✅ Track Your Progress (Not Just the Scale): At EA, we look at how much you're lifting and how you're feeling, not just what the floor scale says. Strength gains are a better indicator of health than just weight loss. ✅ Don't Just Lose Weight: Gain Life Weight loss is a great goal, but it shouldn't come at the expense of your vitality. You deserve to be lean, strong, and capable of enjoying everything Southern Maine has to offer. Don’t let your medication "eat" your muscle. Take control of your transformation by putting strength training at the center of your plan. Whether you’re a complete beginner or a seasoned athlete, our team is here to guide you every step of the way. We pride ourselves on our welcoming, supportive community where you can feel comfortable and confident while you work toward your goals. Ready to protect your muscle and supercharge your results? Click here to learn more about our Personal Training programs or contact us today to schedule a consultation. Let’s make sure your weight loss journey is a healthy one. Stay strong, Evan Amell Owner, EA Fitness & Performance
Let’s be honest for a second... the fitness industry is kind of a mess. If you’ve spent any time looking for a way to get back in shape, you’ve probably been bombarded with "30-day shreds," "magic" detox teas, and influencers telling you that if you just work hard enough, you’ll look like a twenty-something again. It’s exhausting, isn't it? You’re constantly told to push harder, eat less, and follow a cookie-cutter plan that wasn't actually built for you. And if you’re over 40? Most of those programs don't even consider how your body has changed, how your joints feel, or how busy your actual life is. At EA Fitness & Performance , we saw this gap and decided to do things differently. We’re not here to sell you a quick fix that leaves you burnt out and back at square one by next month. We’re here to change the way you think about fitness for good.
