Stonewall Fitness: By, For, and About Denver’s Gay Community!

David Smith, the owner of Stonewall Fitness, holds a degree in exercise science from Metropolitan State University of Denver, several fitness certifications including ACSM Personal Trainer and Group Fitness.

Smith specializes in exercise, nutrition and wellness programs for the GLBT community and leads a variety of different programs, including group fitness classes, personal training, athletic conditioning programs, educational seminars and workshops.

His passion lies in promoting the physical, mental and social benefits of exercise and healthy diet to the community by breaking down the barriers often associated with a healthy lifestyle to make it accessible for everybody.

Stonewall Fitness: Working Out Your Thumbs

By David Smith  
​As an exercise professional and an athlete, I spend a lot of time at gyms, probably too much time. A lot of gyms are different, from the people, classes, machines, staff, everything but one thing has been relatively consistent. People texting. We’ve all been there, we’re in our zone and ready to pump out another set, but we’re stuck waiting for a piece of equipment because the other person is off in texting world. It can be frustrating to say the least. However we’ve all been on the other side too. Just a quick text, Facebook check in or even looking up how to use the machine, in between sets.

During my time at the gym I had noticed one day that everybody on the floor, about 4-5 people we’re all looking down at their phone and it inspired me to do a little observational research. I decided to measure the amount of time people spend texting versus the time they spent working out. This isn’t a scientific study by any means but it was still interesting to look into. I chose a subject who had picked up the phone consecutively at least two times in between sets. I started the timer from the moment they finished their set to the start of the next set, in addition to timing the set itself.

The sample I took was random, with no preference toward any particular race, gender, size or anything else. I only focused on people who were lifting weights or doing body weight exercises. The exercises people were performing were endurance (high reps, low weight) and strength (low reps/ high weight).

​ The results concluded that people spend a lot more time texting on their phones than they do exercising. Even on some people up to 3-4x as much time. Based on the American College of Sports Medicine recommendations, the recommended rest time in between sets for endurance training (1-2 minutes), strength training (2-3 minutes) and power (3-5 minutes) people we’re often exceeding these rest times on their phone.

That is a lot of time at the gym being wasted while on the phone. That time could be better spent alternating exercises with a different muscle group, alternating a power or strength exercise with an endurance exercise, adding more core work in or simply grabbing a drink of water.
 
As a trainer I don’t spend time on my phone when I am training clients because it shows to them that I am not serious or engaged in their training and thus disconnected from their goals. As an athlete myself, I feel the same about my own training. Spending time on the phone means I am not focusing on what is most important to me at that moment, my training. Whether it’s focusing on proper technique, the next exercise or just being in the zone. Exercise can be a release to help you disconnect from the stresses of the world and release your own demons in a healthy and productive way. Now I could go on about the negative effects of texting, but that’s like telling a smoker that smoking causes cancer or that excessive sugar consumption leads to diabetes, which is relevant yes but it’s right in one ear and out the other.

I often ask myself, “What is most important to me right now?” and when I am in a training session, the most important thing for me is my goals and doing what I need to do to accomplish them. Spending time texting on the phone is not as important to me as putting in the work I need to in order to accomplish my long-term goal of competing at the Olympic Games. This is my reason why I texting and Facebook takes a back seat during training.

However not everybody is that serious when it comes to exercise, for many it’s simply recreational. Everybody has different goals, passions and motivations but it’s always good to focus on what’s important to you right now and not let simple distractions disrupt you from pursing your passions. What are some ways we can reduce the temptation of texting at the gym?

• Put your phone in your locker or your car. Keep it tucked away and away from the area that you’re working out.
• Put your phone on Airplane mode. I use my phone to play music and it’s hard to put it into and get it out of my arm sleeve. Airplane mode ensures that I won’t be tempted to check it and all messages coming in will have to wait when I’m done.
• Design your workout program to alternate exercises and muscle groups. It’s known as a compound set and it’s when you do an exercise for one muscle group and while it rests you perform another exercise for the opposite muscle group.
• A good example would be a Chest Press working your Pectoralis Major immediately followed by a Lat Pull Down working your Latisimus Dorsi. Or a Bicep Curl immediately followed by a Tricep Dip.
• Circuit training is another excellent way to make your program more efficient. Similar to a compound set however it is not specific to muscle groups. It is simply combining a group of exercises that you perform immediately one after another in a circuit.
I suggest you alternate upper body, lower body and core exercises so you can still ensure each muscle group gets a decent amount of rest.
• Your imagination is the only limit. You can combine exercises and types of exercises (cardio, weights, core etc) in any way you like.
If there’s a particular area of the body you don’t like to train, add one of those exercises to the circuit and it’ll feel easier to get the work done.By taking advantage of some of these suggestions, you can easily complete your 60-minute workout in much less time, giving you freedom to add more to your routine (such as stretching and foam rolling) or even getting home a bit earlier.

One of my clients likes to say that our training session is like recess for her, because it gets her out of her work zone and allows her to engage in something else, it’s a way for her to disconnect and destress. In a way she finds it fun (although she probably won’t tell you that!) and as a result she has seen significant increases in strength, balance, endurance, agility and even has lost weight.

There’s no reason why you can’t see progress toward accomplishing your goals if you’re willing to put down the phone and focus on what’s most important to you at that moment.

​#FitwithPRIDE

Stonewall Fitness: By, For, and About Denver’s Gay Community!

David Smith, the owner of Stonewall Fitness, holds a degree in exercise science from Metropolitan State University of Denver, several fitness certifications including ACSM Personal Trainer and Group Fitness.

Smith specializes in exercise, nutrition and wellness programs for the GLBT community and leads a variety of different programs, including group fitness classes, personal training, athletic conditioning programs, educational seminars and workshops.

His passion lies in promoting the physical, mental and social benefits of exercise and healthy diet to the community by breaking down the barriers often associated with a healthy lifestyle to make it accessible for everybody.

Stonewall Fitness: By, For, and About Denver’s Gay Community!

David Smith, the owner of Stonewall Fitness, holds a degree in exercise science from Metropolitan State University of Denver, several fitness certifications including ACSM Personal Trainer and Group Fitness.

Smith specializes in exercise, nutrition and wellness programs for the GLBT community and leads a variety of different programs, including group fitness classes, personal training, athletic conditioning programs, educational seminars and workshops.

His passion lies in promoting the physical, mental and social benefits of exercise and healthy diet to the community by breaking down the barriers often associated with a healthy lifestyle to make it accessible for everybody.

Stonewall Fitness: By, For, and About Denver’s Gay Community!

David Smith, the owner of Stonewall Fitness, holds a degree in exercise science from Metropolitan State University of Denver, several fitness certifications including ACSM Personal Trainer and Group Fitness.

Smith specializes in exercise, nutrition and wellness programs for the GLBT community and leads a variety of different programs, including group fitness classes, personal training, athletic conditioning programs, educational seminars and workshops.

His passion lies in promoting the physical, mental and social benefits of exercise and healthy diet to the community by breaking down the barriers often associated with a healthy lifestyle to make it accessible for everybody.

Stonewall Fitness: By, For, and About Denver’s Gay Community!

David Smith, the owner of Stonewall Fitness, holds a degree in exercise science from Metropolitan State University of Denver, several fitness certifications including ACSM Personal Trainer and Group Fitness.

Smith specializes in exercise, nutrition and wellness programs for the GLBT community and leads a variety of different programs, including group fitness classes, personal training, athletic conditioning programs, educational seminars and workshops.

His passion lies in promoting the physical, mental and social benefits of exercise and healthy diet to the community by breaking down the barriers often associated with a healthy lifestyle to make it accessible for everybody.

Stonewall Fitness: By, For, and About Denver’s Gay Community!

David Smith, the owner of Stonewall Fitness, holds a degree in exercise science from Metropolitan State University of Denver, several fitness certifications including ACSM Personal Trainer and Group Fitness.

Smith specializes in exercise, nutrition and wellness programs for the GLBT community and leads a variety of different programs, including group fitness classes, personal training, athletic conditioning programs, educational seminars and workshops.

His passion lies in promoting the physical, mental and social benefits of exercise and healthy diet to the community by breaking down the barriers often associated with a healthy lifestyle to make it accessible for everybody.

Stonewall Fitness: By, For, and About Denver’s Gay Community!

David Smith, the owner of Stonewall Fitness, holds a degree in exercise science from Metropolitan State University of Denver, several fitness certifications including ACSM Personal Trainer and Group Fitness.

Smith specializes in exercise, nutrition and wellness programs for the GLBT community and leads a variety of different programs, including group fitness classes, personal training, athletic conditioning programs, educational seminars and workshops.

His passion lies in promoting the physical, mental and social benefits of exercise and healthy diet to the community by breaking down the barriers often associated with a healthy lifestyle to make it accessible for everybody.

Stonewall Fitness: By, For, and About Denver’s Gay Community!

David Smith, the owner of Stonewall Fitness, holds a degree in exercise science from Metropolitan State University of Denver, several fitness certifications including ACSM Personal Trainer and Group Fitness.

Smith specializes in exercise, nutrition and wellness programs for the GLBT community and leads a variety of different programs, including group fitness classes, personal training, athletic conditioning programs, educational seminars and workshops.

His passion lies in promoting the physical, mental and social benefits of exercise and healthy diet to the community by breaking down the barriers often associated with a healthy lifestyle to make it accessible for everybody.

Stonewall Fitness: Exercise and living with HIV/AIDS

By David Smith

 

It’s no doubt that HIV/AIDS has had a huge impact on the GLBT community; it has affected many people within our community. Today over 1.3 million people (World Health Organization 2011) are living with HIV/AIDS and there have been many advancements in educational, prevention and treatment services offered that have turned the disease from a death sentence to on the verge of a cure.

Living a healthy lifestyle and exercising regularly can have many benefits for people who live with HIV/AIDS. Greg Louganis for example was diagnosed with HIV shortly before the 1988 Olympics, he stated in his book that he was afraid he would be too sick to compete and almost called it quits. However the fact that he was exercising regularly and staying consistent with a healthy diet not only helped to keep the virus at bay but to keep his immune system strong, to the point he was able to fight off other infections such as the flu a lot quicker than his HIV negative teammates. (Louganis. G Breaking the Surface 1996).

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HIV/AIDS is a virus that targets the immune system; it essentially attacks and breaks down the immune system making it much weaker and unable to fight off other infection. Many of the illness and death attributed to HIV/AIDS actually come from other viruses and infection such as pneumonia and shingles. The immune system at that point is so weak from the HIV/AIDS virus that it is very vulnerable and unable to amount a proper defense, letting the infection take over the body.

Two conditions associated with HIV/AIDS are lipodystrophy and muscular atrophy. Lipodystrophy is a change in how the body stores, processes and utilizes fat. It can lead to rapid and unhealthy weight loss or weight gain and significantly manipulating your fat stores at a dangerous level. (AIDS Info, National Institute of Health) This is unhealthy as it can affect your intake of fat-soluble vitamins as well as lead to an increased risk of heart disease, high cholesterol, stroke and diabetes. The specific cause is unknown but it is believed that HIV/AIDS combined with other factors such as age, race and sex play a significant role.

Muscular atrophy is the wasting away of muscle, both in strength and the muscle tissue itself becomes more and more diminished. This leads to reduced strength and functionality, it also significantly increases your risk of injury ranging from fractures on the bone, decreased bone strength, joint issues, inflammation of tendons and ligaments as well can increase risk of infection.

Both of these conditions can lead to exhaustion, fatigue, and inability to perform regular tasks, mental conditions including depression, anxiety, increased stress and body image issues.

There has been inconsistent research in regards to specific benefits to exercise for people with HIV/AIDS but as more studies are being done we are constantly learning new information on how exercise can supplement a treatment program.

Exercise has consistently shown to help control and maintain healthy body composition with the efficient processing and storage of fat and fat-soluble vitamins. By maintaining a constant, healthy percentage of body fat you immediately reduce your risk of heart attack, stroke, diabetes, and other metabolic, cardiovascular and pulmonary disease. Partaking in a consistent exercise program as suitable to your condition can be beneficial in helping your body maintain a regular and healthy function. This is best accomplished by partaking in aerobic or cardio-based exercise programs. Depending on what your goals are these may include long duration exercise at a moderate intensity (walking, jogging, swimming, cycling) or higher intensity shorter duration exercises (High intensity interval training, sprinting). Both types have been shown to reduce fat and help maintain a healthy body fat percentage.

Nipples at the 2013 AIDS walk/run

Exercise also helps you strengthen and maintain a strong immune system, through the constant engagement of your body’s system it can help fight off bacterial and viral infections.

Resistance training can have a significant effect on reducing and even reversing muscular atrophy. By keeping the muscles constantly engaged and working, you are strengthening the muscles; they become stronger, bigger and more efficient. Not only that but weight bearing exercises have been shown to increase bone density, making your bones stronger and better able to hold the weight.  This helps maintain strong joints and bones to allow you to function and perform at a higher level as well maintain your physical health and quality of life for a much longer period of time. It also significantly reduces your risk or injury as you will better be able to recover and not be harmed as easily during impact. Resistance training does not only include weight lifting but body weight exercises, resistance bands and just about anything you can come up with that involves an increased weight load.

Stonewall Fitness: By, For, and About Denver’s Gay Community!

David Smith, the owner of Stonewall Fitness, holds a degree in exercise science from Metropolitan State University of Denver, several fitness certifications including ACSM Personal Trainer and Group Fitness.

Smith specializes in exercise, nutrition and wellness programs for the GLBT community and leads a variety of different programs, including group fitness classes, personal training, athletic conditioning programs, educational seminars and workshops.

His passion lies in promoting the physical, mental and social benefits of exercise and healthy diet to the community by breaking down the barriers often associated with a healthy lifestyle to make it accessible for everybody.

Stonewall Fitness: By, For, and About Denver’s Gay Community!

David Smith, the owner of Stonewall Fitness, holds a degree in exercise science from Metropolitan State University of Denver, several fitness certifications including ACSM Personal Trainer and Group Fitness.

Smith specializes in exercise, nutrition and wellness programs for the GLBT community and leads a variety of different programs, including group fitness classes, personal training, athletic conditioning programs, educational seminars and workshops.

His passion lies in promoting the physical, mental and social benefits of exercise and healthy diet to the community by breaking down the barriers often associated with a healthy lifestyle to make it accessible for everybody.

Stonewall Fitness: By, For, and About Denver’s Gay Community!

David Smith, the owner of Stonewall Fitness, holds a degree in exercise science from Metropolitan State University of Denver, several fitness certifications including ACSM Personal Trainer and Group Fitness.

Smith specializes in exercise, nutrition and wellness programs for the GLBT community and leads a variety of different programs, including group fitness classes, personal training, athletic conditioning programs, educational seminars and workshops.

His passion lies in promoting the physical, mental and social benefits of exercise and healthy diet to the community by breaking down the barriers often associated with a healthy lifestyle to make it accessible for everybody.

Stonewall Fitness: By, For, and About Denver’s Gay Community!

David Smith, the owner of Stonewall Fitness, holds a degree in exercise science from Metropolitan State University of Denver, several fitness certifications including ACSM Personal Trainer and Group Fitness.

Smith specializes in exercise, nutrition and wellness programs for the GLBT community and leads a variety of different programs, including group fitness classes, personal training, athletic conditioning programs, educational seminars and workshops.

His passion lies in promoting the physical, mental and social benefits of exercise and healthy diet to the community by breaking down the barriers often associated with a healthy lifestyle to make it accessible for everybody.

Stonewall Fitness: By, For, and About Denver’s Gay Community!

David Smith, the owner of Stonewall Fitness, holds a degree in exercise science from Metropolitan State University of Denver, several fitness certifications including ACSM Personal Trainer and Group Fitness.

Smith specializes in exercise, nutrition and wellness programs for the GLBT community and leads a variety of different programs, including group fitness classes, personal training, athletic conditioning programs, educational seminars and workshops.

His passion lies in promoting the physical, mental and social benefits of exercise and healthy diet to the community by breaking down the barriers often associated with a healthy lifestyle to make it accessible for everybody.

Stonewall Fitness: Thoughts on Gus Kenworthy

By David Smith

I wanted to share my thoughts on Gus Kenworthy's coming out story. I had followed the news and the articles as his story was released. I even read some of the comments which consisted a lot of "Who Cares?" or "Why does it even matter?" Which are all good questions, which are answered, in Gus' initial article with ESPN. In case you didn't read it my short answer is here ... Self Acceptance. 
 
Even for someone who seems to be living on top of the world and is succeeding in ways we can't even imagine, one of the most important things is that regardless of who you are, what you've accomplished or what you're doing you have to be comfortable with yourself and who you are on all levels. Gus' sexuality doesn't make him into a better skier, but hiding it and dealing with the pressures of a being well known in a heteronormative sport can and has changed the way he competes.

In the ESPN article Gus talks about going from a silver medal at the Sochi 2014 Winter Games to failing to make the podium at the Winter X Games. It's very difficult to be able to stay focused on your event and succeed when you're afraid of losing it all over something you have no control over. That's why it matters and it's important that Gus came out, even if it's a non-issue for the rest of us, for Gus it's finally coming to terms with himself and removing the barriers that are holding him back from reaching his true potential.

I had the distinct and (random) chance to meet Gus before he flew out to Los Angeles in September. He noticed I was wearing a shirt with the Olympic rings and asked me about it, not at all mentioning who he was (or the fact he was an Olympian himself) until I asked him what his sport was and didn't even realize who he was until much later. Fortunately I ran into him again and got the opportunity for a photo, while I think he is handsome and cute, his sexuality never crossed my mine. My impression of him is that he is humble, friendly and just wanting to be himself and succeed in his own way like the rest of us.

If you haven't yet, give the article a read. I've read several autobiographies of LGBT Olympians and his story is equally as impactful. Being able to make a difference in the lives of others is the most important thing one can do, even better if you can be yourself when you do it!
David Smith is the owner of Stonewall Fitness, holds a degree in exercise science from Metropolitan State University of Denver and holds several fitness certifications including ACSM Personal Trainer and Group Fitness. #FitwithPRIDE

Stonewall Fitness: By, For, and About Denver’s Gay Community!

David Smith, the owner of Stonewall Fitness, holds a degree in exercise science from Metropolitan State University of Denver, several fitness certifications including ACSM Personal Trainer and Group Fitness.

Smith specializes in exercise, nutrition and wellness programs for the GLBT community and leads a variety of different programs, including group fitness classes, personal training, athletic conditioning programs, educational seminars and workshops.

His passion lies in promoting the physical, mental and social benefits of exercise and healthy diet to the community by breaking down the barriers often associated with a healthy lifestyle to make it accessible for everybody.

Stonewall Fitness: By, For, and About Denver’s Gay Community!

David Smith, the owner of Stonewall Fitness, holds a degree in exercise science from Metropolitan State University of Denver, several fitness certifications including ACSM Personal Trainer and Group Fitness.

Smith specializes in exercise, nutrition and wellness programs for the GLBT community and leads a variety of different programs, including group fitness classes, personal training, athletic conditioning programs, educational seminars and workshops.

His passion lies in promoting the physical, mental and social benefits of exercise and healthy diet to the community by breaking down the barriers often associated with a healthy lifestyle to make it accessible for everybody.

Stonewall Fitness: By, For, and About Denver’s Gay Community!

David Smith, the owner of Stonewall Fitness, holds a degree in exercise science from Metropolitan State University of Denver, several fitness certifications including ACSM Personal Trainer and Group Fitness.

Smith specializes in exercise, nutrition and wellness programs for the GLBT community and leads a variety of different programs, including group fitness classes, personal training, athletic conditioning programs, educational seminars and workshops.

His passion lies in promoting the physical, mental and social benefits of exercise and healthy diet to the community by breaking down the barriers often associated with a healthy lifestyle to make it accessible for everybody.

Stonewall Fitness: By, For, and About Denver’s Gay Community!

David Smith, the owner of Stonewall Fitness, holds a degree in exercise science from Metropolitan State University of Denver, several fitness certifications including ACSM Personal Trainer and Group Fitness.

Smith specializes in exercise, nutrition and wellness programs for the GLBT community and leads a variety of different programs, including group fitness classes, personal training, athletic conditioning programs, educational seminars and workshops.

His passion lies in promoting the physical, mental and social benefits of exercise and healthy diet to the community by breaking down the barriers often associated with a healthy lifestyle to make it accessible for everybody.