Cliff Krauss

By Clifford Krauss, CSEP-CPT, Bachelor of Health and Physical Literacy If you’ve ever felt the weight of stress, anxiety, or low mood and wondered whether exercise could make a difference, you’re not alone. In recent years, research has increasingly shown that exercise helps depression and anxiety as effectively—sometimes more so—than medication or therapy alone. In this post, I’ll break down the latest research on how exercise improves mental health, explore the mechanisms behind it, and share practical ways to integrate movement into your routine or your clients’ programs. Whether you’re working with a trainer, training online, or just starting your fitness journey, you’ll see why movement can be one of the most powerful mental health tools you have. Why Exercise Works as a Mental Health Tool The Evidence So Far Several large-scale reviews have confirmed that exercise significantly reduces symptoms of depression and anxiety. A 2023 meta-analysis published in BMJ reviewed 218 randomized controlled trials involving over 14,000 participants and found that physical activity had moderate-to-large effects on reducing depression and anxiety—on par with or even exceeding the effects of medication and psychotherapy (BMJ, 2023). Another review published by JAMA Network concluded that people who engaged in regular exercise experienced a 43% lower risk of developing depression compared to those who were inactive (JAMA Network, 2022). This growing body of evidence supports what many coaches and therapists have seen firsthand: movement changes mood, and consistent movement sustains it. What Happens in the Brain When You Move Exercise impacts brain chemistry in powerful ways. Here’s how: These changes explain why many people report feeling calmer, more focused, and more optimistic even after a single workout. How Much Exercise Is Enough to Help Depression and Anxiety? The good news: you don’t need to train like an athlete to feel better. Research suggests that 150 minutes of moderate aerobic activity per week—like brisk walking, cycling, or swimming—is enough to make a measurable difference in mood (Mayo Clinic). If that sounds daunting, start smaller. Even 10 to 15 minutes of movement daily can improve mood and energy. Consistency matters more than intensity. Try This Weekly Framework For busy individuals or those who prefer flexible routines, consider online fitness coaching to help you stay accountable and structured. Why Strength Training Deserves Special Mention While aerobic exercise has long been the go-to recommendation, strength training has shown equal, if not greater, benefits for mental health. A meta-analysis published in JAMA Psychiatry found that people who participated in resistance training saw significant reductions in depressive symptoms—even without visible strength gains. This suggests that the act of challenging the body contributes to psychological resilience. In my own coaching experience at NateFit Calgary, I’ve seen this firsthand. Clients who consistently lift—even twice per week—report better mood regulation, improved confidence, and less anxiety. The discipline of showing up, pushing through hard sets, and seeing progress carries over into every area of life. The Mind-Body Connection: Why Consistency Beats Intensity When it comes to how exercise helps depression and anxiety, the biggest factor isn’t how hard you train—it’s how often. Building consistency creates structure, which can help regulate mood and sleep. That’s one reason I encourage clients to start small, then scale up. For example: By focusing on sustainable habits rather than perfection, you set yourself up for long-term success. For structured progression, check out our fitness programs designed to fit busy lifestyles. A Case Example: Building Confidence Through Movement One of my clients, Jarek, originally came to see me for a form check and a bit of a push. Within a few months, he discovered he loved lifting heavy—and I discovered that his discipline and consistency made him one of the most motivated people I’ve trained. As he built strength and confidence, he also reported feeling calmer, less anxious, and more focused outside the gym. He wasn’t training for mental health per se—but the benefits showed up naturally. That’s the power of regular training: when you move with intention, your mental state follows. Key Takeaways: Using Exercise to Support Mental Health FAQs Q1: Can exercise replace medication for depression?Not necessarily. For mild to moderate depression, it can be as effective, but you should always consult a healthcare provider before making any medication changes. Q2: What type of exercise is best for anxiety?Yoga, mobility work, and steady-state cardio are great options for calming the nervous system. Q3: How soon will I feel better after starting exercise?Some people notice improvements after the first few sessions, while others see steady progress over 4–8 weeks. Q4: What if I don’t enjoy exercise?Start with something you can maintain—a walk, light resistance band work, or a short home session. Enjoyment improves adherence and results. Q5: Can online coaching help me stay consistent?Absolutely. Structured guidance and accountability through online coaching can help you build habits even when motivation dips. Conclusion Understanding how exercise helps depression and anxiety can change how you approach both physical and mental health. From boosting mood-regulating chemicals to building confidence through small wins, movement offers benefits that go far beyond the gym. If you’re ready to take the next step, consider booking a session at NateFit Calgary or explore our fitness programsdesigned to help you build strength, resilience, and lasting mental health benefits through consistent movement. Author Bio Clifford Krauss, CSEP-CPT, Bachelor of Health and Physical LiteracyWith 6 years of experience and a lifetime of sports and physical activity, my approach is a blend of real-world experience as an athlete and the most recent scientific knowledge available to create the best path for you to achieve your goals. Fitness and Lifestyle CoachingStyku Body ScanOur Team:

I’ve heard just about every myth in the book when it comes to strength training.“Won’t lifting make me bulky?”“Cardio burns fat better.”“I don’t need weights; I’ll just use machines.”The list goes on. The truth is, most people misunderstand what strength training actually does for the body. It’s not just about getting bigger muscles or lifting the heaviest barbell in the gym—it’s about building resilience, balance, and long-term health. At NateFit, we approach strength training with an evidence-based mindset: using science, not trends, to help people move, feel, and perform better. In this article, I’ll break down five of the biggest strength training myths I see every week, share what the research really says, and explain how we coach around these misconceptions at NateFit. Whether you’re brand new to lifting or trying to make sense of all the conflicting advice online, you’ll walk away with a clear understanding of what actually works—and why. Myth #1: Strength Training Makes You Bulky Let’s get this one out of the way first—lifting weights doesn’t automatically make you bulky.Building noticeable muscle mass requires years of progressive overload, consistency, and a caloric surplus (eating more calories than you burn). The average person, especially those training two to four times a week while eating for maintenance or slight deficit, will get leaner, stronger, and more defined—not bulky. What the science says Research shows that strength training improves muscle tone and metabolic health without large increases in body mass for most people (Schoenfeld, 2010, Journal of Strength & Conditioning Research). In fact, lifting weights helps your body burn more calories at rest due to increased lean muscle mass. How we approach it at NateFit At NateFit, we tailor programs based on your goals and body type. If someone wants to get stronger without adding size, we focus on strength-focused programming (lower reps, heavier loads, adequate rest) combined with smart nutrition strategies. The goal is to enhance performance and physique—not inflate it. Myth #2: Cardio Is Enough for Fat Loss There’s no question cardio plays a role in heart health and calorie expenditure, but relying on cardio alone for fat loss often backfires. You might lose weight initially, but much of that can be muscle, not just fat. When you lose muscle, your metabolism slows down, making it harder to keep the weight off. What the science says A combination of strength training and cardio yields the best long-term fat loss results. Studies consistently show that people who lift weights maintain more muscle and lose more fat compared to those who only do cardio (Willis et al., 2012, Journal of Applied Physiology). How we coach it at NateFit We help clients build a balanced program—using resistance training to maintain muscle mass, improve insulin sensitivity, and keep metabolism high, while integrating cardio for cardiovascular and mental health. It’s not “either-or”; it’s about using both strategically. Myth #3: You Need Machines to Build Strength Machines can be great for isolation work or for those recovering from injury, but they’re not essential for getting stronger. Your body doesn’t know whether resistance comes from a dumbbell, a barbell, or your own bodyweight—it just responds to tension and effort. What the science says Free weights and compound movements activate more stabilizing muscles and improve coordination, balance, and joint health (Behm & Sale, 1993, Sports Medicine). How we approach it At NateFit, we emphasize movement quality and versatility. Most of our programs include a mix of free weights, bodyweight work, and functional exercises that translate to real-world movement—like picking up groceries, hiking, or playing with your kids. Machines have their place, but they’re just one tool among many. Myth #4: More Is Better Training six or seven days a week doesn’t automatically lead to better results—it often leads to burnout, fatigue, and plateaus. Your body grows stronger when you recover, not when you’re constantly breaking it down. What the science says Research on recovery and muscle adaptation shows that 2–4 quality sessions per week are often enough for significant strength gains, especially for beginners and intermediates (Grgic et al., 2018, Journal of Sports Sciences). NateFit’s approach We design programs around your lifestyle and recovery capacity. Many of our clients train three to four times per week and still see outstanding results because they prioritize consistency, not excess. Sleep, nutrition, and smart programming matter just as much as the workout itself. Myth #5: Strength Training Is Only for the Young (or Fit) This one couldn’t be further from the truth. Strength training is one of the most effective tools for healthy aging, injury prevention, and maintaining independence later in life. It improves bone density, balance, and mobility—things everyone can benefit from. The research Aging adults who lift weights experience less muscle loss (sarcopenia), improved metabolic health, and reduced risk of falls (Westcott, 2012, Current Sports Medicine Reports). How we coach it at NateFit We meet clients where they are—whether that’s someone in their 20s looking to improve performance or someone in their 60s building strength for longevity. Every program is scaled appropriately, with emphasis on safe progressions and functional strength that supports everyday movement. The NateFit Philosophy: Science-Driven, Habit-Focused, and Built to Last Strength training isn’t about chasing fads or hitting a “perfect” number on the scale. It’s about building habits that last—ones that keep you strong, capable, and confident for life. At NateFit, we base our coaching on three pillars: If you’ve been hesitant to start strength training because of old myths or bad experiences, this is your sign to begin—with proper guidance, smart programming, and a sustainable mindset. FAQs About Strength Training Myths 1. Do I need to lift heavy to see results?Not necessarily. You can make progress with moderate weights as long as you train close to failure and challenge your muscles consistently. 2. Can I strength train and still do cardio?Absolutely. A mix of both produces the best results for most people. Just plan your training so you’re not overtraining. 3. How many days a week should I strength train?For beginners, 2–4 sessions per week is ideal. Focus on full-body workouts and proper recovery. 4. Will strength training help me lose belly fat?Indirectly, yes. It raises your metabolism and helps preserve muscle … Read more

Introduction We’ve all been there—you start a new fitness routine with the best intentions, but then life throws a curveball. Work gets busy, family responsibilities pile up, or motivation fades after a long week. Suddenly, that solid workout routine you were proud of starts to slip away. If that sounds familiar, you’re not alone. Consistency is the biggest challenge for most people when it comes to fitness. The truth is, it’s not about being perfect; it’s about staying adaptable and maintaining momentum, even when things don’t go as planned. In this post, I’ll walk you through how to stay consistent with your workout routine when life gets in the way. You’ll learn how to redefine consistency, plan for disruptions, and build the habits that keep you on track—no matter what’s happening around you. By the end, you’ll have a toolkit of practical, evidence-based strategies to help you maintain your fitness progress, reduce stress, and feel more in control of your health long-term. Why Consistency Matters More Than Intensity Many people think that progress comes from pushing harder. But the real driver of results is consistency—not intensity. According to research published in the Journal of Behavioral Medicine, individuals who exercise regularly, even at moderate levels, maintain better long-term fitness and body composition than those who train sporadically with high intensity. Consistency builds momentum. Each workout compounds over time, leading to improved strength, endurance, and confidence. When you miss one or two workouts, it’s not a setback—what matters is getting back on track quickly. 1. Acknowledge That Life Happens You can’t control everything, and expecting perfection only leads to frustration. Life events—like travel, illness, stress, or changes in schedule—will happen. The key is to plan for imperfection. When a week doesn’t go as planned, remember: fitness isn’t all-or-nothing. One missed session won’t erase your progress. What counts is what you do next. A strategy I often share with clients is to reframe “missed” workouts as “adjusted” ones. If you can’t hit the gym for your usual hour, do a 20-minute mobility or bodyweight circuit instead. Small actions keep the habit alive and prevent you from falling into the “I’ll start over Monday” trap. 2. Redefine What Consistency Really Means Consistency doesn’t always mean training five or six days a week. It means showing up regularly in a way that fits your current lifestyle. For busy professionals or parents, that might mean: When you scale your expectations to match your reality, consistency becomes sustainable. Remember, even a 15-minute workout keeps the habit intact and helps your body and mind stay engaged. A study in the American Journal of Health Promotion found that individuals who engaged in shorter, more frequent workouts were more likely to maintain their routines over 12 months compared to those attempting longer, less frequent sessions. 3. Identify Your Non-Negotiables Non-negotiables are your baseline commitments—the minimum actions you’ll stick to no matter how chaotic life becomes. Examples: Having non-negotiables reduces decision fatigue and keeps you grounded when your schedule shifts. I often help clients create a “Tier System”: This flexible approach removes guilt and helps you adapt while staying consistent with your workout routine. 4. Plan for Disruptions Before They Happen Planning for obstacles is one of the strongest predictors of success. In psychology, this is called an implementation intention—a strategy that links specific cues to actions (“If X happens, then I’ll do Y”). For example: According to research from the British Journal of Health Psychology, implementation intentions can double the likelihood of sticking to a fitness habit. Schedule your workouts like appointments. Treat them with the same respect you give to meetings or client sessions—you wouldn’t cancel those without rescheduling, right? 5. Focus on Habits, Not Motivation Motivation is unreliable. It fluctuates with mood, weather, and stress. Habits, on the other hand, are consistent. You can build consistency by using habit stacking, a strategy popularized by James Clear in Atomic Habits. Link your workout habit to something you already do: Over time, the cue triggers the behavior automatically. This approach turns training into a routine, not a decision. (Read more about building sustainable habits in Why Fitness Tricks Are Less Effective Than Habits). 6. Ditch the All-or-Nothing Mindset The all-or-nothing mindset sabotages more fitness progress than lack of effort ever will. Here’s the reality: one missed workout doesn’t undo your hard work—but giving up because of it might. Consistency is about averages, not absolutes. Try this mental reframe: instead of focusing on daily perfection, zoom out. Look at your month as a whole. If you trained 75% of your planned sessions, that’s consistency in action. A 2023 study in Frontiers in Psychology found that individuals who practiced flexible thinking around setbacks were significantly more likely to return to regular training compared to those with rigid expectations. 7. Use Accountability and Environment to Your Advantage Humans are social creatures—accountability matters. Whether it’s a training partner, a personal trainer, or a supportive gym community, external accountability increases adherence. Research from the Journal of Sports Sciences found that individuals who trained with a partner were 45% more likely to stay consistent over six months. Environment also shapes behavior. Lay out your gym clothes the night before, keep resistance bands near your workspace, or choose a gym close to home. The easier it is to get started, the less willpower you need. If you’re looking for personalized support and accountability, consider personal training or online coaching through NateFit. 8. Remember Your “Why” When motivation fades, your “why” keeps you grounded. Ask yourself: For many of my clients, reconnecting with their deeper reason—whether it’s setting an example for their kids or preparing for an active retirement—helps them push through hard weeks. Write your “why” down and keep it visible. You’ll be surprised how much clarity and drive it brings back when life gets chaotic. 9. Celebrate Small Wins Recognize progress beyond aesthetics or numbers on the scale. Did you hit your weekly workout target? Manage stress better? Improve your sleep? Those are wins. Positive … Read more

By Clifford Krauss, CSEP-CPT, Bachelor of Health and Physical Literacy Introduction: Choosing the Right Fitness Coaching Style for You The fitness world is full of choices. From local gyms offering personal training to online fitness coaches promising transformation, it can be hard to know where to begin. With so many paths to follow, it’s easy to get stuck in analysis paralysis — wondering which one will actually help you reach your goals. Should you work with someone face-to-face in the gym, or does a remote, digital coaching plan offer more flexibility and value?In this post, we’ll explore online coaching vs in-person training, dive into what each approach involves, and help you determine which style of coaching fits your goals, lifestyle, and personality. Whether you’re a beginner unsure of where to start, or an experienced lifter who wants structure and accountability, you’ll learn exactly which route is likely the best fit for you.By the end, you’ll have the clarity you need to choose the right approach — and take action with confidence. What Is In-Person Personal Training? In-person personal training is the traditional model: you meet with a certified trainer in a gym or studio, one-on-one. Your trainer designs a customized workout program, watches you train, provides hands-on instruction and form correction, motivates you, and holds you accountable.This method allows for a hands-on approach, meaning your trainer can immediately adjust your technique, modify an exercise on the fly, and help ensure you’re training safely and effectively. Who Benefits Most from In-Person Training? There are several types of people who gain the most from in-person training: 1. Beginners Who Need Guidance and Confidence If you’ve never lifted weights or worked in a gym before, in-person training is invaluable. A trainer helps you learn proper technique, how to use the equipment, and builds your confidence in that environment. 2. People Who Need Accountability Sometimes the hardest part of training is simply showing up. When you have a booked session with a trainer, you’re more likely to follow through. That accountability keeps you consistent — and consistency is crucial for progress. 3. Individuals Who Need the Extra Push If you tend not to push yourself on your own, a trainer can give you the extra nudge. They’ll know when to challenge you safely and help you move beyond your comfort zone. 4. Those Dealing with Injury or Plateau If you’re recovering from an injury or you’re stuck in a training plateau, in-person coaching can make a big difference. A trainer can carefully monitor your movement, adjust your programming, and help you progress safely. The Limitations of In-Person Training While in-person sessions offer numerous benefits, they also come with trade-offs: What Is Online Coaching? Online fitness coaching (or remote personal training) is a flexible, often more affordable alternative to in-person sessions. You connect with a certified coach who designs your program based on your goals, experience level, available equipment, injuries or limitations, and schedule. Instead of meeting in a gym, you follow the workouts on your own — often logging progress, sending video check-ins, and receiving feedback via an app or email. What’s Included in Online Coaching? Who Benefits Most from Online Coaching? Online coaching is ideal if you: The Limitations of Online Coaching Even with its strengths, online coaching has some drawbacks: Comparing Online Coaching vs In-Person Training: A Side-by-Side Feature In-Person Training Online Coaching Guided supervision & form correction High — trainer watches every rep Moderate — via video review or check-in Accountability & structure High — fixed session with trainer Moderate — you follow plan and check-ins Flexibility Lower — fixed time/location Higher — you train where/when you like Cost Higher (per session) Lower (monthly or program fee) Ideal for Beginners, those needing close supervision, rehab Experienced lifters, busy schedules, cost-conscious Customization Real-time adjustment by trainer Based on submitted data and check-ins What the Research Says About Online Coaching vs In-Person Training To help clarify the decision between online coaching vs in-person training, let’s review what the research shows: Hybrid Coaching: Getting the Best of Both Worlds A popular modern solution is hybrid coaching — combining periodic in-person sessions with ongoing online programming. For example: meet your trainer in the gym once or twice per month for technique checks and adjustments, then follow an online plan the rest of the time.This approach offers: How to Choose Between Online Coaching and In-Person Training When deciding between online coaching vs in-person training, ask yourself the following questions: 1. What is your experience level? 2. What’s your schedule and location like? 3. What is your budget? 4. How accountable are you? 5. Do you have any injuries or need specialized supervision? Expert Insight: My Coaching Experience In my years of coaching at NateFit, I’ve observed that: Actionable Tips to Decide and Act Here are some steps you can take today: Conclusion: Making the Right Choice in Online Coaching vs In-Person Training Both online coaching and in-person training are valid and effective ways to reach your fitness goals — the right choice depends on your unique situation.If you’re newer to training, want hands-on supervision, and need someone to guide or push you — start with in-person training.If you’re experienced, motivated, have a flexible schedule, and are looking for cost-effective structure — online coaching might be your best fit.Consistency, accountability, and good programming matter more than the delivery method. At the end of the day, you’ll get results if you show up, follow your plan, and stay committed.If you’re ready to decide and want guidance on which path fits you, contact us at NateFit Services to book a consult. Let’s figure out whether you’re best suited for in-person personal training or an online fitness coaching plan — and get you moving toward your goals. FAQs About Online Coaching vs In-Person Training Q1. Is online coaching as effective as in-person training?Yes — for many clients, online coaching delivers excellent results, especially when they are self-motivated and experienced. Studies show remote and in-person training can produce similar improvements in body composition and metabolic profile. PMCQ2. How much does online coaching cost compared to in-person training?It … Read more

By Clifford Krauss, CSEP-CPT, Bachelor of Health and Physical Literacy Introduction If you’ve ever had to press pause on your training because of a nagging injury, you know how discouraging it can be. Yet, training through injury doesn’t have to mean total stagnation. With the right approach, you can continue making gains—or at least preserve what you’ve built—without pushing your body into setbacks. In this post, I’ll walk you through everything I use with my clients to stay effective during recovery. You’ll learn how to shift your mindset, customize workouts, maintain cardiovascular health, and support healing with smart habits. You’ll also see how to spot when rest or professional help is truly needed. By the end, you’ll have a step-by-step plan you can apply right now—so your injury becomes a temporary detour, not a dead end. 1. Reframe Your Mindset Around Injury The first barrier with injury isn’t physical—it’s mental. When pain shows up, it’s easy to feel like everything stops. But you don’t have to surrender your progress. Progress isn’t linear. You may need to ease back, but that doesn’t mean you stop. Reframing your mindset means asking: What can I still do safely right now? Strategies to shift mindset: When your goal becomes consistent, smart movement—not “doing everything”—you stay connected, motivated, and on track. 2. Work Around the Injury — Train What You Can Even if a joint or muscle is hurting, there’s almost always something you can train. The trick is adapting. 2.1 Safe Work for Injured Limbs Suppose you’ve rolled an ankle playing soccer. Running and pivots are off-limits, but you can still: 2.2 Leverage Cross-Education (Unilateral Training) One of the most powerful recovery hacks is cross-education: training your healthy limb can preserve strength in the injured side. A study in Frontiers in Physiology showed that unilateral training helps maintain strength in the untrained limb during immobilization.Cross-education and unilateral training This means your uninjured side work is not “extra” — it’s essential. 3. Maintain Conditioning — Low-Impact Options Cardio is often dropped during injuries, but preserving cardiovascular fitness helps recovery and keeps your system primed. Here are safe options based on injury type: Cardio improves circulation, which delivers oxygen and nutrients to injured tissues. It supports healing, mitigates deconditioning, and keeps your engine running. 4. Zoom Out — Use Training Through Injury as a Reset An injury can expose weak links or imbalances in your training. Use this as an opportunity to broaden your focus: By diversifying your focus, your return to full training becomes more robust and less injury-prone. 5. Respect the Recovery Process Healing doesn’t respond to force — it responds to consistency and wise progression. Safe recovery checklist: When unsure, revert, regress, or pause. A physiotherapist or informed trainer should help you progress safely. The Canadian Physiotherapy Association provides good guidelines for safe return to activity.Canadian Physiotherapy Association 6. Support Healing with Smart Habits Your environment matters as much as your training. These habits accelerate recovery: When these areas are aligned, your body heals more reliably and strongly. 7. Mindset Reminder — Spoon vs. Shovel One of my favorite ideas (credited to John Welbourn): “Some days you get a shovel, some days you get a spoon. But as long as you move a little dirt each day, you’re heading towards your goal.” Some training days you’ll push hard; others you’ll do only rehab or mobility. Both are meaningful. 8. When to Seek Professional Guidance If your pain is sharp, swelling persists, or you experience numbness, it’s time to see an expert. Collaborative care between a physiotherapist and a knowledgeable trainer is ideal. Authorities like ACSM and NSCA emphasize that rehabilitation should be gradual and monitored.ACSMNSCA If you’re unsure where to start, schedule a consultation to get a plan that respects your injury and your goals. Conclusion Injury might be a bump in the road, but it doesn’t have to derail your journey. With mindset shifts, smart modifications, conditioning, and recovery habits, you can continue making progress—even while you heal. If you need a step-by-step, personalized plan from an experienced personal trainer in Calgary, reach out to NateFit. Share your story or questions in the comments — your journey can help others too. FAQs: Training Through Injury Can I train with a soft tissue injury?Yes — with modifications and avoiding aggravating movements. Always consult a qualified professional before you resume intensity. Will I lose muscle during injury?Some loss may occur, but cross-education and nutrition can preserve much of your strength. What cardio is safe during recovery?Low-impact options like cycling, swimming, elliptical, or arm ergometer are best, depending on the area affected. When can I return to full training?Once you regain pain-free motion, joint control, and receive clearance from a professional. Should I use a trainer during recovery?Absolutely. A trained coach can guide safe progression and ensure you don’t sabotage healing. Author Bio Clifford Krauss, CSEP-CPT, Bachelor of Health and Physical LiteracyWith 6 years of experience and a lifetime of sports and physical activity, my approach blends real-world experience as an athlete with the most up-to-date exercise science to create the best path for you to achieve your goals.