{"id":22798,"date":"2019-07-15T08:00:45","date_gmt":"2019-07-15T12:00:45","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=22798"},"modified":"2019-07-22T10:16:36","modified_gmt":"2019-07-22T14:16:36","slug":"i-swapped-cardio-for-strength-training","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/i-swapped-cardio-for-strength-training\/","title":{"rendered":"I Swapped Cardio For Strength Training For A Month\u2014And WOW"},"content":{"rendered":"<p>Throughout my career as a weight-loss expert, I\u2019ve tried just about every workout in the books, from traditional cardio to boxing to lifting weights. After years without much of a focus on building strength, I decided to swap my cardio-heavy routine for the weight room to see how it\u2019d change my body\u2014and my mindset about fitness.<\/p>\n<h2><strong>My Early Love Affair With Weights<\/strong><\/h2>\n<p>Back in my 20s, while working on my Master\u2019s, I got into <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/strength-training-myths\/\" target=\"_blank\" rel=\"noopener noreferrer\">strength training<\/a> while working out at a serious bodybuilding gym in the Bronx with my then-boyfriend.<\/p>\n<p>In those days, I woke up at the crack of dawn, rollerbladed to the gym, and spent two hours lifting weights before class. And though I didn\u2019t stay as hardcore about the weights throughout the years, that time of my life really instilled in me the importance of being strong. It also sparked the passion for fitness that lead me to become a Certified Personal Trainer.<\/p>\n<p><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"22803\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/i-swapped-cardio-for-strength-training\/liz-josefsberg_32\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/Liz-Josefsberg_32.jpg?fit=3744%2C5616&ssl=1\" data-orig-size=\"3744,5616\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"11","credit":"","camera":"Canon EOS 5D Mark II","caption":"","created_timestamp":"1415714344","copyright":"","focal_length":"73","iso":"200","shutter_speed":"0.01","title":"","orientation":"0"}\" data-image-title=\"Liz Josefsberg_32\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/Liz-Josefsberg_32.jpg?fit=200%2C300&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/Liz-Josefsberg_32.jpg?fit=683%2C1024&ssl=1\" tabindex=\"0\" role=\"button\" class=\"size-full wp-image-22803 aligncenter\" src=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/Liz-Josefsberg_32.jpg?resize=740%2C1110&ssl=1\" alt width=\"740\" height=\"1110\" srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/Liz-Josefsberg_32.jpg?w=3744&ssl=1 3744w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/Liz-Josefsberg_32.jpg?resize=200%2C300&ssl=1 200w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/Liz-Josefsberg_32.jpg?resize=768%2C1152&ssl=1 768w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/Liz-Josefsberg_32.jpg?resize=683%2C1024&ssl=1 683w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/Liz-Josefsberg_32.jpg?resize=272%2C408&ssl=1 272w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/Liz-Josefsberg_32.jpg?resize=740%2C1110&ssl=1 740w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/Liz-Josefsberg_32.jpg?w=1480&ssl=1 1480w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/Liz-Josefsberg_32.jpg?w=2220&ssl=1 2220w\" sizes=\"(max-width: 740px) 100vw, 740px\"><\/noscript><img decoding=\"async\" data-attachment-id=\"22803\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/i-swapped-cardio-for-strength-training\/liz-josefsberg_32\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/Liz-Josefsberg_32.jpg?fit=3744%2C5616&ssl=1\" data-orig-size=\"3744,5616\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"11","credit":"","camera":"Canon EOS 5D Mark II","caption":"","created_timestamp":"1415714344","copyright":"","focal_length":"73","iso":"200","shutter_speed":"0.01","title":"","orientation":"0"}\" data-image-title=\"Liz Josefsberg_32\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/Liz-Josefsberg_32.jpg?fit=200%2C300&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/Liz-Josefsberg_32.jpg?fit=683%2C1024&ssl=1\" tabindex=\"0\" role=\"button\" class=\"size-full wp-image-22803 aligncenter lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%203744%205616%22%3E%3C%2Fsvg%3E\" alt width=\"3744\" height=\"5616\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%203744%205616%22%3E%3C%2Fsvg%3E 3744w\" sizes=\"(max-width: 740px) 100vw, 740px\" data-srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/Liz-Josefsberg_32.jpg?w=3744&ssl=1 3744w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/Liz-Josefsberg_32.jpg?resize=200%2C300&ssl=1 200w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/Liz-Josefsberg_32.jpg?resize=768%2C1152&ssl=1 768w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/Liz-Josefsberg_32.jpg?resize=683%2C1024&ssl=1 683w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/Liz-Josefsberg_32.jpg?resize=272%2C408&ssl=1 272w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/Liz-Josefsberg_32.jpg?resize=740%2C1110&ssl=1 740w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/Liz-Josefsberg_32.jpg?w=1480&ssl=1 1480w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/Liz-Josefsberg_32.jpg?w=2220&ssl=1 2220w\" data-src=\"https:\/\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/Liz-Josefsberg_32.jpg\"><\/p>\n<p>Throughout my career, I learned more and more about why being strong mattered. As we age, we start to lose muscle\u2014and at a faster and faster rate. So, strength training and maintaining a solid base of muscle not only protects us from injury over the years, but also helps keep our <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/metabolism-myths\/\" target=\"_blank\" rel=\"noopener noreferrer\">metabolism<\/a> humming.<\/p>\n<h2><strong>Fast Forward: A Different Workout Routine<\/strong><\/h2>\n<p>Two decades and two kids after my weight-room days, I found myself in a workout routine that consisted mostly of running and local fitness classes like kickboxing or spinning. Typically, I\u2019d run my favorite six-mile route three days a week and go to classes two days. Without much weight training in my regular programming, I knew I\u2019d lost some of the strength I once had.<\/p>\n<p><strong>Related: <\/strong><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/strength-training-myths\/\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>Don\u2019t Let These 8 Common Strength-Training Myths Fool You<\/strong><\/a><\/p>\n<p>Considering how much I encouraged my clients to embrace strength training, I knew I needed to get back at it. I decided to focus the next month of my training on hitting the weights, joined a cheap gym in my neighborhood, and recruited my husband to join me.<\/p>\n<h2><strong>Getting Back Into The Weight Room<\/strong><\/h2>\n<p>Ready to get started, I made myself a new workout plan, inspired by my former lifting days. I would lift weights three days a week, focusing on legs and shoulders one day, back and biceps the second, and triceps and chest the third. I\u2019d start each workout with a 10-minute jog, lift for about 35 minutes (focusing on sets of 10 to 12 reps to support muscle-building), and finish with some core exercises and another jog. While that first jog would help me warm up, the second would help kick-start recovery by sending lots of oxygen and nutrients to my muscles.<\/p>\n<p>Truthfully, I was nervous to get back into the gym\u2014but the training came back much like riding a bike! I knew I would miss my long, meditative runs\u2014but I was excited to really test my strength.<\/p>\n<p>I walked into the weight room that first day confident that I was already in darn good shape. Not sure what I\u2019d be capable of, I started off using pretty light weights that first week. Even still, I found myself <em>incredibly<\/em> sore after each workout. Seriously, wow. I can\u2019t name another type of training that\u2019s left me so sore.<\/p>\n<p><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"22806\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/i-swapped-cardio-for-strength-training\/sweaty-selfie-leaving-the-gym\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/sweaty-selfie-leaving-the-gym-e1559245926822.jpg?fit=2323%2C2439&ssl=1\" data-orig-size=\"2323,2439\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"2.2","credit":"","camera":"iPhone 8","caption":"","created_timestamp":"1529439749","copyright":"","focal_length":"2.87","iso":"160","shutter_speed":"0.016666666666667","title":"","orientation":"6"}\" data-image-title=\"sweaty selfie leaving the gym\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/sweaty-selfie-leaving-the-gym-e1559245926822.jpg?fit=286%2C300&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/sweaty-selfie-leaving-the-gym-e1559245926822.jpg?fit=740%2C777&ssl=1\" tabindex=\"0\" role=\"button\" class=\"size-full wp-image-22806 aligncenter\" src=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/sweaty-selfie-leaving-the-gym-e1559245926822.jpg?resize=740%2C777&ssl=1\" alt width=\"740\" height=\"777\" srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/sweaty-selfie-leaving-the-gym-e1559245926822.jpg?w=2323&ssl=1 2323w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/sweaty-selfie-leaving-the-gym-e1559245926822.jpg?resize=286%2C300&ssl=1 286w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/sweaty-selfie-leaving-the-gym-e1559245926822.jpg?resize=768%2C806&ssl=1 768w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/sweaty-selfie-leaving-the-gym-e1559245926822.jpg?resize=975%2C1024&ssl=1 975w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/sweaty-selfie-leaving-the-gym-e1559245926822.jpg?resize=272%2C286&ssl=1 272w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/sweaty-selfie-leaving-the-gym-e1559245926822.jpg?resize=740%2C777&ssl=1 740w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/sweaty-selfie-leaving-the-gym-e1559245926822.jpg?w=1480&ssl=1 1480w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/sweaty-selfie-leaving-the-gym-e1559245926822.jpg?w=2220&ssl=1 2220w\" sizes=\"(max-width: 740px) 100vw, 740px\"><\/noscript><img decoding=\"async\" data-attachment-id=\"22806\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/i-swapped-cardio-for-strength-training\/sweaty-selfie-leaving-the-gym\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/sweaty-selfie-leaving-the-gym-e1559245926822.jpg?fit=2323%2C2439&ssl=1\" data-orig-size=\"2323,2439\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"2.2","credit":"","camera":"iPhone 8","caption":"","created_timestamp":"1529439749","copyright":"","focal_length":"2.87","iso":"160","shutter_speed":"0.016666666666667","title":"","orientation":"6"}\" data-image-title=\"sweaty selfie leaving the gym\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/sweaty-selfie-leaving-the-gym-e1559245926822.jpg?fit=286%2C300&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/sweaty-selfie-leaving-the-gym-e1559245926822.jpg?fit=740%2C777&ssl=1\" tabindex=\"0\" role=\"button\" class=\"size-full wp-image-22806 aligncenter lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%202323%202439%22%3E%3C%2Fsvg%3E\" alt width=\"2323\" height=\"2439\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%202323%202439%22%3E%3C%2Fsvg%3E 2323w\" sizes=\"(max-width: 740px) 100vw, 740px\" data-srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/sweaty-selfie-leaving-the-gym-e1559245926822.jpg?w=2323&ssl=1 2323w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/sweaty-selfie-leaving-the-gym-e1559245926822.jpg?resize=286%2C300&ssl=1 286w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/sweaty-selfie-leaving-the-gym-e1559245926822.jpg?resize=768%2C806&ssl=1 768w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/sweaty-selfie-leaving-the-gym-e1559245926822.jpg?resize=975%2C1024&ssl=1 975w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/sweaty-selfie-leaving-the-gym-e1559245926822.jpg?resize=272%2C286&ssl=1 272w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/sweaty-selfie-leaving-the-gym-e1559245926822.jpg?resize=740%2C777&ssl=1 740w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/sweaty-selfie-leaving-the-gym-e1559245926822.jpg?w=1480&ssl=1 1480w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/sweaty-selfie-leaving-the-gym-e1559245926822.jpg?w=2220&ssl=1 2220w\" data-src=\"https:\/\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/sweaty-selfie-leaving-the-gym-e1559245926822.jpg\"><\/p>\n<p>On another note, though, I was delighted to find that lifting weights left me with the same endorphin rush I associated with running. The post-workout high was so real!<\/p>\n<h2><strong>Settling In<\/strong><\/h2>\n<p>My second week in the gym, I was already able to lift about 10 percent more! As I settled into the routine, I grew more and more excited to keep it up.<\/p>\n<p>At that point, I noticed some effects of my new workouts outside of the gym\u2014particularly, a ravenous appetite. Over the years, I\u2019d moved closer and closer to eating vegetarian\u2014but, as I got back into lifting, I found myself craving protein.<\/p>\n<p><strong>Related: <\/strong><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/post-workout-snacks\/\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>The Perfect Post-Workout Snack For Your Fitness Goals<\/strong><\/a><\/p>\n<p>To satisfy my hunger, I added extra healthy fats and protein to my diet. I swapped my morning plant-based shake for eggs and threw some avocado or cheese to my meals to help keep me satisfied.<\/p>\n<p><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"22802\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/i-swapped-cardio-for-strength-training\/img_2973\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/IMG_2973-e1559246004831.jpg?fit=3024%2C3024&ssl=1\" data-orig-size=\"3024,3024\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"1.8","credit":"","camera":"iPhone 8","caption":"","created_timestamp":"1557940538","copyright":"","focal_length":"3.99","iso":"40","shutter_speed":"0.033333333333333","title":"","orientation":"6"}\" data-image-title=\"IMG_2973\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/IMG_2973-e1559246004831.jpg?fit=300%2C300&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/IMG_2973-e1559246004831.jpg?fit=740%2C740&ssl=1\" tabindex=\"0\" role=\"button\" class=\"size-full wp-image-22802 aligncenter\" src=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/IMG_2973-e1559246004831.jpg?resize=740%2C740&ssl=1\" alt width=\"740\" height=\"740\" srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/IMG_2973-e1559246004831.jpg?w=3024&ssl=1 3024w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/IMG_2973-e1559246004831.jpg?resize=150%2C150&ssl=1 150w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/IMG_2973-e1559246004831.jpg?resize=300%2C300&ssl=1 300w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/IMG_2973-e1559246004831.jpg?resize=768%2C768&ssl=1 768w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/IMG_2973-e1559246004831.jpg?resize=1024%2C1024&ssl=1 1024w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/IMG_2973-e1559246004831.jpg?resize=272%2C272&ssl=1 272w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/IMG_2973-e1559246004831.jpg?resize=740%2C740&ssl=1 740w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/IMG_2973-e1559246004831.jpg?w=1480&ssl=1 1480w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/IMG_2973-e1559246004831.jpg?w=2220&ssl=1 2220w\" sizes=\"(max-width: 740px) 100vw, 740px\"><\/noscript><img decoding=\"async\" data-attachment-id=\"22802\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/i-swapped-cardio-for-strength-training\/img_2973\/\" data-orig-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/IMG_2973-e1559246004831.jpg?fit=3024%2C3024&ssl=1\" data-orig-size=\"3024,3024\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"1.8","credit":"","camera":"iPhone 8","caption":"","created_timestamp":"1557940538","copyright":"","focal_length":"3.99","iso":"40","shutter_speed":"0.033333333333333","title":"","orientation":"6"}\" data-image-title=\"IMG_2973\" data-image-description data-image-caption data-medium-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/IMG_2973-e1559246004831.jpg?fit=300%2C300&ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/IMG_2973-e1559246004831.jpg?fit=740%2C740&ssl=1\" tabindex=\"0\" role=\"button\" class=\"size-full wp-image-22802 aligncenter lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%203024%203024%22%3E%3C%2Fsvg%3E\" alt width=\"3024\" height=\"3024\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%203024%203024%22%3E%3C%2Fsvg%3E 3024w\" sizes=\"(max-width: 740px) 100vw, 740px\" data-srcset=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/IMG_2973-e1559246004831.jpg?w=3024&ssl=1 3024w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/IMG_2973-e1559246004831.jpg?resize=150%2C150&ssl=1 150w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/IMG_2973-e1559246004831.jpg?resize=300%2C300&ssl=1 300w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/IMG_2973-e1559246004831.jpg?resize=768%2C768&ssl=1 768w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/IMG_2973-e1559246004831.jpg?resize=1024%2C1024&ssl=1 1024w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/IMG_2973-e1559246004831.jpg?resize=272%2C272&ssl=1 272w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/IMG_2973-e1559246004831.jpg?resize=740%2C740&ssl=1 740w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/IMG_2973-e1559246004831.jpg?w=1480&ssl=1 1480w, https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/IMG_2973-e1559246004831.jpg?w=2220&ssl=1 2220w\" data-src=\"https:\/\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/IMG_2973-e1559246004831.jpg\"><\/p>\n<p>I added a handful of nuts or roll-ups made with sliced turkey, cheese, and avocado to my afternoon snack of fruit.<\/p>\n<h2><strong>Powering Up<\/strong><\/h2>\n<p>Throughout the second half of my strength-training month, I continued to gain strength\u2014and fast. That first week, I could only curl 10s\u2014but by the end, I curled 15s no problem. I felt accomplished every single week.<\/p>\n<p>As if that wasn\u2019t motivation enough, the camaraderie of the gym also kept me accountable. Everyone I saw, including the front desk manager, cheered me on day after day.<\/p>\n<!-- Shortcode [rr-products] does not match the conditions -->\n<p>At the end of the month, I beamed with pride for setting a goal and sticking with it. I also felt stronger in my body. Everything from getting in and out of the car to hauling heavy grocery bags was easier.<\/p>\n<p>Out of curiosity, I stepped on the scale. My body fat percentage had gone down a full one percent in just those 30 days! I\u2019d gained four pounds, but that didn\u2019t matter; my clothing fit wonderfully and I felt confident and strong. I couldn\u2019t believe how much a month in the gym had done for me, body and spirit!<\/p>\n<h2><strong>Staying Strong<\/strong><\/h2>\n<p>Now that I\u2019ve reintroduced weights to my routine, I\u2019ll never go back. Though I will add some of my treasured runs back into my routine, I\u2019ll continue strength training at least twice a week.<\/p>\n<p>If you\u2019re curious about hitting the weight room, learn from my experience and keep a few things in mind:<\/p>\n<ul>\n<li>recruit a partner or a trainer<\/li>\n<li>add protein and fats to meals and snacks to combat hunger<\/li>\n<li>during workouts, make proper form your number-one priority<\/li>\n<li>try a free app like Keelo or Aaptive when strength training at home<\/li>\n<\/ul>\n<p>I\u2019ll see you in the gym!<\/p>\n<p><em><strong>Diggin\u2019 What\u2019s Good? For more essential health facts, tips, and inspiration, joi<\/strong><\/em><em><strong>n our Facebook communities, <a href=\"https:\/\/www.facebook.com\/groups\/EatingHealthyVitaminShoppe\/\" target=\"_blank\" rel=\"noopener noreferrer\">Eating Healthy<\/a>, <a href=\"https:\/\/www.facebook.com\/groups\/StayingFitVitaminShoppe\/\" target=\"_blank\" rel=\"noopener noreferrer\">Staying Fit<\/a>, and <a href=\"https:\/\/www.facebook.com\/groups\/2181619318818336\/\" target=\"_blank\" rel=\"noopener noreferrer\">Keeping It Keto<\/a> today!<\/strong><\/em><\/p>\n<p><noscript><img decoding=\"async\" data-attachment-id=\"17968\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/i-tried-keto\/liz-josefsberg_37\/\" data-orig-file=\"https:\/\/i2.wp.com\/whatsgood.vitaminshoppe.com\/wp-content\/uploads\/2018\/03\/Liz-Josefsberg_37-e1521573744881.jpg?fit=3734%2C4141&ssl=1\" data-orig-size=\"3734,4141\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"6.3","credit":"","camera":"Canon EOS 5D Mark II","caption":"","created_timestamp":"1415716256","copyright":"","focal_length":"105","iso":"200","shutter_speed":"0.0125","title":"","orientation":"0"}\" data-image-title=\"Liz Josefsberg_37\" data-image-description data-image-caption data-medium-file=\"https:\/\/i2.wp.com\/whatsgood.vitaminshoppe.com\/wp-content\/uploads\/2018\/03\/Liz-Josefsberg_37-e1521573744881.jpg?fit=271%2C300&ssl=1\" data-large-file=\"https:\/\/i2.wp.com\/whatsgood.vitaminshoppe.com\/wp-content\/uploads\/2018\/03\/Liz-Josefsberg_37-e1521573744881.jpg?fit=740%2C821&ssl=1\" tabindex=\"0\" role=\"button\" class=\" wp-image-17968 alignleft\" src=\"https:\/\/i2.wp.com\/whatsgood.vitaminshoppe.com\/wp-content\/uploads\/2018\/03\/Liz-Josefsberg_37-e1521573744881.jpg?resize=218%2C242&ssl=1\" sizes=\"(max-width: 218px) 100vw, 218px\" srcset=\"https:\/\/i2.wp.com\/whatsgood.vitaminshoppe.com\/wp-content\/uploads\/2018\/03\/Liz-Josefsberg_37-e1521573744881.jpg?w=3734&ssl=1 3734w, https:\/\/i2.wp.com\/whatsgood.vitaminshoppe.com\/wp-content\/uploads\/2018\/03\/Liz-Josefsberg_37-e1521573744881.jpg?resize=271%2C300&ssl=1 271w, https:\/\/i2.wp.com\/whatsgood.vitaminshoppe.com\/wp-content\/uploads\/2018\/03\/Liz-Josefsberg_37-e1521573744881.jpg?resize=768%2C852&ssl=1 768w, https:\/\/i2.wp.com\/whatsgood.vitaminshoppe.com\/wp-content\/uploads\/2018\/03\/Liz-Josefsberg_37-e1521573744881.jpg?resize=923%2C1024&ssl=1 923w, https:\/\/i2.wp.com\/whatsgood.vitaminshoppe.com\/wp-content\/uploads\/2018\/03\/Liz-Josefsberg_37-e1521573744881.jpg?resize=272%2C302&ssl=1 272w, https:\/\/i2.wp.com\/whatsgood.vitaminshoppe.com\/wp-content\/uploads\/2018\/03\/Liz-Josefsberg_37-e1521573744881.jpg?resize=740%2C821&ssl=1 740w, https:\/\/i2.wp.com\/whatsgood.vitaminshoppe.com\/wp-content\/uploads\/2018\/03\/Liz-Josefsberg_37-e1521573744881.jpg?w=1480&ssl=1 1480w, https:\/\/i2.wp.com\/whatsgood.vitaminshoppe.com\/wp-content\/uploads\/2018\/03\/Liz-Josefsberg_37-e1521573744881.jpg?w=2220&ssl=1 2220w\" alt width=\"218\" height=\"241\"><\/noscript><img decoding=\"async\" data-attachment-id=\"17968\" data-permalink=\"https:\/\/www.vitaminshoppe.com\/blog\/i-tried-keto\/liz-josefsberg_37\/\" data-orig-file=\"https:\/\/i2.wp.com\/whatsgood.vitaminshoppe.com\/wp-content\/uploads\/2018\/03\/Liz-Josefsberg_37-e1521573744881.jpg?fit=3734%2C4141&ssl=1\" data-orig-size=\"3734,4141\" data-comments-opened=\"0\" data-image-meta=\"{"aperture":"6.3","credit":"","camera":"Canon EOS 5D Mark II","caption":"","created_timestamp":"1415716256","copyright":"","focal_length":"105","iso":"200","shutter_speed":"0.0125","title":"","orientation":"0"}\" data-image-title=\"Liz Josefsberg_37\" data-image-description data-image-caption data-medium-file=\"https:\/\/i2.wp.com\/whatsgood.vitaminshoppe.com\/wp-content\/uploads\/2018\/03\/Liz-Josefsberg_37-e1521573744881.jpg?fit=271%2C300&ssl=1\" data-large-file=\"https:\/\/i2.wp.com\/whatsgood.vitaminshoppe.com\/wp-content\/uploads\/2018\/03\/Liz-Josefsberg_37-e1521573744881.jpg?fit=740%2C821&ssl=1\" tabindex=\"0\" role=\"button\" class=\" wp-image-17968 alignleft lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20218%20241%22%3E%3C%2Fsvg%3E\" sizes=\"(max-width: 218px) 100vw, 218px\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20218%20241%22%3E%3C%2Fsvg%3E 218w\" alt width=\"218\" height=\"241\" data-srcset=\"https:\/\/i2.wp.com\/whatsgood.vitaminshoppe.com\/wp-content\/uploads\/2018\/03\/Liz-Josefsberg_37-e1521573744881.jpg?w=3734&ssl=1 3734w, https:\/\/i2.wp.com\/whatsgood.vitaminshoppe.com\/wp-content\/uploads\/2018\/03\/Liz-Josefsberg_37-e1521573744881.jpg?resize=271%2C300&ssl=1 271w, https:\/\/i2.wp.com\/whatsgood.vitaminshoppe.com\/wp-content\/uploads\/2018\/03\/Liz-Josefsberg_37-e1521573744881.jpg?resize=768%2C852&ssl=1 768w, https:\/\/i2.wp.com\/whatsgood.vitaminshoppe.com\/wp-content\/uploads\/2018\/03\/Liz-Josefsberg_37-e1521573744881.jpg?resize=923%2C1024&ssl=1 923w, https:\/\/i2.wp.com\/whatsgood.vitaminshoppe.com\/wp-content\/uploads\/2018\/03\/Liz-Josefsberg_37-e1521573744881.jpg?resize=272%2C302&ssl=1 272w, https:\/\/i2.wp.com\/whatsgood.vitaminshoppe.com\/wp-content\/uploads\/2018\/03\/Liz-Josefsberg_37-e1521573744881.jpg?resize=740%2C821&ssl=1 740w, https:\/\/i2.wp.com\/whatsgood.vitaminshoppe.com\/wp-content\/uploads\/2018\/03\/Liz-Josefsberg_37-e1521573744881.jpg?w=1480&ssl=1 1480w, https:\/\/i2.wp.com\/whatsgood.vitaminshoppe.com\/wp-content\/uploads\/2018\/03\/Liz-Josefsberg_37-e1521573744881.jpg?w=2220&ssl=1 2220w\" data-src=\"https:\/\/i2.wp.com\/whatsgood.vitaminshoppe.com\/wp-content\/uploads\/2018\/03\/Liz-Josefsberg_37-e1521573744881.jpg?resize=218%2C242&ssl=1\"><\/p>\n<p><a href=\"http:\/\/www.lizjosefsberg.com\/\" target=\"_blank\" rel=\"noopener noreferrer\"><em>Liz Josefsberg<\/em><\/a><em> is a weight loss and wellness expert with over 15 years in the industry, as well as a member of The Vitamin Shoppe\u2019s Wellness Council. A mom, <\/em><a href=\"http:\/\/www.target100program.com\/\" target=\"_blank\" rel=\"noopener noreferrer\"><em>author<\/em><\/a><em>, fitness enthusiast, and weight loss success story herself (65 pounds lost!), Liz consults all over the world. She loves testing every diet, exercise regimen, device, and piece of gear she can get her hands on. <\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Throughout my career as a weight-loss expert, I\u2019ve tried just about every workout in the books, from traditional cardio to boxing to lifting weights. After years without much of a focus on building strength, I decided to swap my cardio-heavy routine for the weight room to see how it\u2019d change my body\u2014and my mindset about<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/i-swapped-cardio-for-strength-training\/\">Read More <span class=\"screen-reader-text\">I Swapped Cardio For Strength Training For A Month\u2014And WOW<\/span><\/a><\/p>\n","protected":false},"author":176,"featured_media":22812,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[4,8,9,1356],"tags":[],"class_list":["post-22798","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","category-stories","category-the-latest","category-wellness-council"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>I Swapped Cardio For Strength Training For A Month\u2014And WOW<\/title>\n<meta name=\"description\" content=\"After years of focusing on cardio, Liz decided to shift her focus to the weights. Here's how one month of strength training changer her body and mindset.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/whatsgood.vitaminshoppe.com\/i-swapped-cardio-for-strength-training\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"I Swapped Cardio For Strength Training For A Month\u2014And WOW\" \/>\n<meta property=\"og:description\" content=\"After years of focusing on cardio, Liz decided to shift her focus to the weights. Here's how one month of strength training changer her body and mindset.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/whatsgood.vitaminshoppe.com\/i-swapped-cardio-for-strength-training\/\" \/>\n<meta property=\"og:site_name\" content=\"What\u2019s Good blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/THEVITAMINSHOPPE\/\" \/>\n<meta property=\"article:published_time\" content=\"2019-07-15T12:00:45+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2019-07-22T14:16:36+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/whatsgood.vitaminshoppe.com\/wp-content\/uploads\/2019\/05\/Liz-header-1024x424.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"424\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Liz Josefsberg, C.P.T., N.E.S.\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@VitaminShoppe\" \/>\n<meta name=\"twitter:site\" content=\"@VitaminShoppe\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Liz Josefsberg, C.P.T., N.E.S.\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/whatsgood.vitaminshoppe.com\/i-swapped-cardio-for-strength-training\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/whatsgood.vitaminshoppe.com\/i-swapped-cardio-for-strength-training\/\"},\"author\":{\"name\":\"Liz Josefsberg, C.P.T., N.E.S.\",\"@id\":\"https:\/\/whatsgood.vitaminshoppe.com\/#\/schema\/person\/3a3d89fcfdba6f9c699d3fb63c96f882\"},\"headline\":\"I Swapped Cardio For Strength Training For A Month\u2014And WOW\",\"datePublished\":\"2019-07-15T12:00:45+00:00\",\"dateModified\":\"2019-07-22T14:16:36+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/whatsgood.vitaminshoppe.com\/i-swapped-cardio-for-strength-training\/\"},\"wordCount\":1107,\"publisher\":{\"@id\":\"https:\/\/whatsgood.vitaminshoppe.com\/#organization\"},\"image\":{\"@id\":\"https:\/\/whatsgood.vitaminshoppe.com\/i-swapped-cardio-for-strength-training\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/Liz-header.jpg?fit=1484%2C614&ssl=1\",\"articleSection\":[\"Fitness\",\"Stories\",\"The Latest\",\"Wellness Council\"],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/whatsgood.vitaminshoppe.com\/i-swapped-cardio-for-strength-training\/\",\"url\":\"https:\/\/whatsgood.vitaminshoppe.com\/i-swapped-cardio-for-strength-training\/\",\"name\":\"I Swapped Cardio For Strength Training For A Month\u2014And WOW\",\"isPartOf\":{\"@id\":\"https:\/\/whatsgood.vitaminshoppe.com\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/whatsgood.vitaminshoppe.com\/i-swapped-cardio-for-strength-training\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/whatsgood.vitaminshoppe.com\/i-swapped-cardio-for-strength-training\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/Liz-header.jpg?fit=1484%2C614&ssl=1\",\"datePublished\":\"2019-07-15T12:00:45+00:00\",\"dateModified\":\"2019-07-22T14:16:36+00:00\",\"description\":\"After years of focusing on cardio, Liz decided to shift her focus to the weights. Here's how one month of strength training changer her body and mindset.\",\"breadcrumb\":{\"@id\":\"https:\/\/whatsgood.vitaminshoppe.com\/i-swapped-cardio-for-strength-training\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/whatsgood.vitaminshoppe.com\/i-swapped-cardio-for-strength-training\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/whatsgood.vitaminshoppe.com\/i-swapped-cardio-for-strength-training\/#primaryimage\",\"url\":\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/Liz-header.jpg?fit=1484%2C614&ssl=1\",\"contentUrl\":\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/Liz-header.jpg?fit=1484%2C614&ssl=1\",\"width\":1484,\"height\":614},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/whatsgood.vitaminshoppe.com\/i-swapped-cardio-for-strength-training\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/whatsgood.vitaminshoppe.com\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Stories\",\"item\":\"https:\/\/whatsgood.vitaminshoppe.com\/stories\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"I Swapped Cardio For Strength Training For A Month\u2014And WOW\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/whatsgood.vitaminshoppe.com\/#website\",\"url\":\"https:\/\/whatsgood.vitaminshoppe.com\/\",\"name\":\"What\u2019s Good blog\",\"description\":\"\",\"publisher\":{\"@id\":\"https:\/\/whatsgood.vitaminshoppe.com\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/whatsgood.vitaminshoppe.com\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/whatsgood.vitaminshoppe.com\/#organization\",\"name\":\"The Vitamin Shoppe\",\"url\":\"https:\/\/whatsgood.vitaminshoppe.com\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/whatsgood.vitaminshoppe.com\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/i0.wp.com\/whatsgood.vitaminshoppe.com\/wp-content\/uploads\/2018\/07\/v-logo.png?fit=250%2C250&ssl=1\",\"contentUrl\":\"https:\/\/i0.wp.com\/whatsgood.vitaminshoppe.com\/wp-content\/uploads\/2018\/07\/v-logo.png?fit=250%2C250&ssl=1\",\"width\":250,\"height\":250,\"caption\":\"The Vitamin Shoppe\"},\"image\":{\"@id\":\"https:\/\/whatsgood.vitaminshoppe.com\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/THEVITAMINSHOPPE\/\",\"https:\/\/x.com\/VitaminShoppe\",\"https:\/\/www.instagram.com\/vitaminshoppe\/\",\"https:\/\/www.linkedin.com\/company\/the-vitamin-shoppe\/\",\"https:\/\/www.pinterest.com\/VitaminShoppe\/\",\"https:\/\/www.youtube.com\/user\/TheVitaminShoppe1\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/whatsgood.vitaminshoppe.com\/#\/schema\/person\/3a3d89fcfdba6f9c699d3fb63c96f882\",\"name\":\"Liz Josefsberg, C.P.T., N.E.S.\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/whatsgood.vitaminshoppe.com\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/586ec298beeac98bccfa9e381999058057bd31f069a5bf66a787fc1e9635d5a9?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/586ec298beeac98bccfa9e381999058057bd31f069a5bf66a787fc1e9635d5a9?s=96&d=mm&r=g\",\"caption\":\"Liz Josefsberg, C.P.T., N.E.S.\"},\"description\":\"Liz Josefsberg is a weight loss and wellness expert with over 15 years in the industry. A mom, author, fitness enthusiast, and weight loss success story herself (65 pounds lost!), Liz consults all over the world and is a member of The Vitamin Shoppe\u2019s Wellness Council. She loves testing every diet, exercise regimen, device, and piece of gear she can get her hands on.\",\"url\":\"https:\/\/www.vitaminshoppe.com\/blog\/author\/lizjosefsberg\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"I Swapped Cardio For Strength Training For A Month\u2014And WOW","description":"After years of focusing on cardio, Liz decided to shift her focus to the weights. Here's how one month of strength training changer her body and mindset.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/whatsgood.vitaminshoppe.com\/i-swapped-cardio-for-strength-training\/","og_locale":"en_US","og_type":"article","og_title":"I Swapped Cardio For Strength Training For A Month\u2014And WOW","og_description":"After years of focusing on cardio, Liz decided to shift her focus to the weights. Here's how one month of strength training changer her body and mindset.","og_url":"https:\/\/whatsgood.vitaminshoppe.com\/i-swapped-cardio-for-strength-training\/","og_site_name":"What\u2019s Good blog","article_publisher":"https:\/\/www.facebook.com\/THEVITAMINSHOPPE\/","article_published_time":"2019-07-15T12:00:45+00:00","article_modified_time":"2019-07-22T14:16:36+00:00","og_image":[{"width":1024,"height":424,"url":"https:\/\/whatsgood.vitaminshoppe.com\/wp-content\/uploads\/2019\/05\/Liz-header-1024x424.jpg","type":"image\/jpeg"}],"author":"Liz Josefsberg, C.P.T., N.E.S.","twitter_card":"summary_large_image","twitter_creator":"@VitaminShoppe","twitter_site":"@VitaminShoppe","twitter_misc":{"Written by":"Liz Josefsberg, C.P.T., N.E.S.","Est. reading time":"5 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/whatsgood.vitaminshoppe.com\/i-swapped-cardio-for-strength-training\/#article","isPartOf":{"@id":"https:\/\/whatsgood.vitaminshoppe.com\/i-swapped-cardio-for-strength-training\/"},"author":{"name":"Liz Josefsberg, C.P.T., N.E.S.","@id":"https:\/\/whatsgood.vitaminshoppe.com\/#\/schema\/person\/3a3d89fcfdba6f9c699d3fb63c96f882"},"headline":"I Swapped Cardio For Strength Training For A Month\u2014And WOW","datePublished":"2019-07-15T12:00:45+00:00","dateModified":"2019-07-22T14:16:36+00:00","mainEntityOfPage":{"@id":"https:\/\/whatsgood.vitaminshoppe.com\/i-swapped-cardio-for-strength-training\/"},"wordCount":1107,"publisher":{"@id":"https:\/\/whatsgood.vitaminshoppe.com\/#organization"},"image":{"@id":"https:\/\/whatsgood.vitaminshoppe.com\/i-swapped-cardio-for-strength-training\/#primaryimage"},"thumbnailUrl":"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/Liz-header.jpg?fit=1484%2C614&ssl=1","articleSection":["Fitness","Stories","The Latest","Wellness Council"],"inLanguage":"en-US"},{"@type":"WebPage","@id":"https:\/\/whatsgood.vitaminshoppe.com\/i-swapped-cardio-for-strength-training\/","url":"https:\/\/whatsgood.vitaminshoppe.com\/i-swapped-cardio-for-strength-training\/","name":"I Swapped Cardio For Strength Training For A Month\u2014And WOW","isPartOf":{"@id":"https:\/\/whatsgood.vitaminshoppe.com\/#website"},"primaryImageOfPage":{"@id":"https:\/\/whatsgood.vitaminshoppe.com\/i-swapped-cardio-for-strength-training\/#primaryimage"},"image":{"@id":"https:\/\/whatsgood.vitaminshoppe.com\/i-swapped-cardio-for-strength-training\/#primaryimage"},"thumbnailUrl":"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/Liz-header.jpg?fit=1484%2C614&ssl=1","datePublished":"2019-07-15T12:00:45+00:00","dateModified":"2019-07-22T14:16:36+00:00","description":"After years of focusing on cardio, Liz decided to shift her focus to the weights. Here's how one month of strength training changer her body and mindset.","breadcrumb":{"@id":"https:\/\/whatsgood.vitaminshoppe.com\/i-swapped-cardio-for-strength-training\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/whatsgood.vitaminshoppe.com\/i-swapped-cardio-for-strength-training\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/whatsgood.vitaminshoppe.com\/i-swapped-cardio-for-strength-training\/#primaryimage","url":"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/Liz-header.jpg?fit=1484%2C614&ssl=1","contentUrl":"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/Liz-header.jpg?fit=1484%2C614&ssl=1","width":1484,"height":614},{"@type":"BreadcrumbList","@id":"https:\/\/whatsgood.vitaminshoppe.com\/i-swapped-cardio-for-strength-training\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/whatsgood.vitaminshoppe.com\/"},{"@type":"ListItem","position":2,"name":"Stories","item":"https:\/\/whatsgood.vitaminshoppe.com\/stories\/"},{"@type":"ListItem","position":3,"name":"I Swapped Cardio For Strength Training For A Month\u2014And WOW"}]},{"@type":"WebSite","@id":"https:\/\/whatsgood.vitaminshoppe.com\/#website","url":"https:\/\/whatsgood.vitaminshoppe.com\/","name":"What\u2019s Good blog","description":"","publisher":{"@id":"https:\/\/whatsgood.vitaminshoppe.com\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/whatsgood.vitaminshoppe.com\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/whatsgood.vitaminshoppe.com\/#organization","name":"The Vitamin Shoppe","url":"https:\/\/whatsgood.vitaminshoppe.com\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/whatsgood.vitaminshoppe.com\/#\/schema\/logo\/image\/","url":"https:\/\/i0.wp.com\/whatsgood.vitaminshoppe.com\/wp-content\/uploads\/2018\/07\/v-logo.png?fit=250%2C250&ssl=1","contentUrl":"https:\/\/i0.wp.com\/whatsgood.vitaminshoppe.com\/wp-content\/uploads\/2018\/07\/v-logo.png?fit=250%2C250&ssl=1","width":250,"height":250,"caption":"The Vitamin Shoppe"},"image":{"@id":"https:\/\/whatsgood.vitaminshoppe.com\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/THEVITAMINSHOPPE\/","https:\/\/x.com\/VitaminShoppe","https:\/\/www.instagram.com\/vitaminshoppe\/","https:\/\/www.linkedin.com\/company\/the-vitamin-shoppe\/","https:\/\/www.pinterest.com\/VitaminShoppe\/","https:\/\/www.youtube.com\/user\/TheVitaminShoppe1"]},{"@type":"Person","@id":"https:\/\/whatsgood.vitaminshoppe.com\/#\/schema\/person\/3a3d89fcfdba6f9c699d3fb63c96f882","name":"Liz Josefsberg, C.P.T., N.E.S.","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/whatsgood.vitaminshoppe.com\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/586ec298beeac98bccfa9e381999058057bd31f069a5bf66a787fc1e9635d5a9?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/586ec298beeac98bccfa9e381999058057bd31f069a5bf66a787fc1e9635d5a9?s=96&d=mm&r=g","caption":"Liz Josefsberg, C.P.T., N.E.S."},"description":"Liz Josefsberg is a weight loss and wellness expert with over 15 years in the industry. A mom, author, fitness enthusiast, and weight loss success story herself (65 pounds lost!), Liz consults all over the world and is a member of The Vitamin Shoppe\u2019s Wellness Council. She loves testing every diet, exercise regimen, device, and piece of gear she can get her hands on.","url":"https:\/\/www.vitaminshoppe.com\/blog\/author\/lizjosefsberg\/"}]}},"jetpack_featured_media_url":"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2019\/05\/Liz-header.jpg?fit=1484%2C614&ssl=1","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p8QYGg-5VI","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/www.vitaminshoppe.com\/blog\/wp-json\/wp\/v2\/posts\/22798","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.vitaminshoppe.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.vitaminshoppe.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.vitaminshoppe.com\/blog\/wp-json\/wp\/v2\/users\/176"}],"replies":[{"embeddable":true,"href":"https:\/\/www.vitaminshoppe.com\/blog\/wp-json\/wp\/v2\/comments?post=22798"}],"version-history":[{"count":0,"href":"https:\/\/www.vitaminshoppe.com\/blog\/wp-json\/wp\/v2\/posts\/22798\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.vitaminshoppe.com\/blog\/wp-json\/wp\/v2\/media\/22812"}],"wp:attachment":[{"href":"https:\/\/www.vitaminshoppe.com\/blog\/wp-json\/wp\/v2\/media?parent=22798"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.vitaminshoppe.com\/blog\/wp-json\/wp\/v2\/categories?post=22798"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.vitaminshoppe.com\/blog\/wp-json\/wp\/v2\/tags?post=22798"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}